Term
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Definition
1) What is the purpose of this exercise?
consider: muscular strength or endurance, cardiorespiratory conditioning, flexibility, warm up/cool down
2) Are you doing that effectively?
consider: proper range, speed, body position
3) Does the exercise create any safety concerns?
consider: stress areas, enviromental, movement control
4) Can you mantain proper aligment and form for the duration of the exercise?
consider: form, aligment, stabilization
5) For whom is the exercise apporpriate or inappropriate?
consider: risk-to-benefit ratio,; level of the exercise (beginner, intermediat, advance) limitations of participants |
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Term
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Definition
can help instructors further decide what exercise of version of an exercise is most appropriate to use in a group exercise class
great tool to use when designing and instructing a group specialty class such us resistance training. |
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Term
6 levels of the exercise continuum |
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Definition
It goes from 1 (the least skill, Easiest, most stable, Appropriate for everyone, very safe
to 6 (Most skill, hardest, least stable, appropriate only for the very fit, less safe
1 2 3 4 5 6 |
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Term
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Definition
Frequency, intensity, time, type and the P stands for progression.
V stands for Volume.
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Term
Standard Stimate Heart Rate |
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Definition
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Term
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Definition
Balance, Agility, Coordination and Gait
Reccommendations are to perform this exersices 2-3 days per week for 20-30 minutes |
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Definition
MyPyramid.gov was changed to ChooseMyPlate.gov
ChooseMyPlate has the the same goeal of helping to translate grams and miligrams of nutrients into real food choices. Includes explanation of Grains, vegetables, fruits, milk, meat and beans, oils and discreationary calories. Plus include subjects as healthy eating on a budget, tips for eating out, and example menus for an entire week for 2,000 calorie diet.
[image]
My Pyramid was based on the 2005 Dietary Guidelines for Americans and CjooseMyPlate is based on the 2010 Dietary Guidelines for Americans.
Visit: ChooseMyplate.gov
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Term
List 8 health benefits asociated with regular participation in physical activity. |
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Definition
1) Lower risk of coronary heart disease
2) lower risk of high blood pressure
3) Lower Risk of develop Type 2 Diabetes
4) Lower risk for Breast Cancer
5) Reduce Depression
6) Improved Cardiorespiratory and muscular fitness
7) Lower Risk of Colon Cancer
8) Prevent Weight Gain |
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Term
3 Physiological adaptations that occur to improve exercise performance and how or why improvement occur |
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Definition
1) Increased maximal blood flow: Performing Aerobic exercises forces large volumen of blood (Stroke Volumen)
2) Increased Oxygen intake and CO2 Removal: By performing regular Aerobic Exercises our system can Deliver better amounts of Oxygen and remove more amounts of CO2
3) Increase Maximal Oxygen Uptake (Vital Capacity) |
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Term
Define ENERGY and its food source |
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Definition
The Energy is the Ability to do WORK
It comes from the SUN
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Term
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Definition
Adenosine Triphospate.
Quemical Compound
Is needed by any cell form the body. Without ATP Cells will die.
is the FOOD ENERGY
Carbs, Fats and Proteins convert to ATP so that it can be used for exercise. |
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Term
Average Resting Heart Rate (bpm) |
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Definition
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Term
Anaerobic Pathway
ATP/CP System/ PHOSPHAGEN SYSTEM |
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Definition
1) Fuel source: Chemical (breakdown of Creatine Phospage CP)
2) Intensity: Very high intensity events
3) Duration: very short (1 to 15 seconds)
4) Examples: Power Lifting, Olympic Lifting, 50 meter sprint, High Jump |
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Term
Anaerobic Pathway
LACTID ACID SYSTEM |
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Definition
1) Fuel source: Glucose (blood sugar) CARBS
2) Intensity: High to moderate
3) Duration: 45 to 90 seconds
4) Examples: Sports: soccer, basketball, volleibal, lacrose |
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Term
Aerobic Pathway
AEROBIC SYSTEM: |
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Definition
1) Fuel Source: Fats, Carbs and proteins
2) Intensity: moderate to low
3) Duration: Long periods of time (3 to 5 minutes) every day activities
4) Examples: Walking, distance running, distance cycling, jogging
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Term
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Definition
with oxygen
any activity that we can do over and over again for prolonged time |
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Term
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Definition
without Oxygen
activities usually short in duration and high energy |
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Term
EPOC
EXCESS POST-OXYGEN CONSUPTION |
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Definition
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery
AEROBIC short EPOC
ANAEROBIC long EPOC |
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Term
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Definition
Maintaining an intensity zone where heart rate is relatively stable |
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Term
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Definition
Ability to deliver oxygen to our tissues.
More Fit we are better capacity
Cardiorespiratoty endurance |
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Term
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Definition
The amount of Blood pumped per beat. |
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Term
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Definition
Amount of blood pumped per minute.
At rest a person can pump 5 liters per minute. A very fit person can pump 25 to 30 liters per minutes |
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Term
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Definition
Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen blood back to the heart |
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Term
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Definition
Ceasing vigorous exercise too abruptly so that blood remain in the extremities, and may not be delivered quickly to heart and brain |
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Term
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Definition
The amount of air that can be moved in one breath. It can be meassured by a Spirometer |
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Term
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Definition
occurs when a person holds the breath, closes the thorat and bears down during exercise. It can cause Blood preassure, heart attacks and even DEATH
very important to remind the participants always to
BREATH!!! |
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Term
NORMAL RESTING BLOOD PRESSURE |
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Definition
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Term
HIGH Resting Blood Preassure |
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Definition
140/90 mmHg or above
Risk factor for heart disease |
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Term
How Many bones in our body? |
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Definition
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Definition
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Definition
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Definition
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Term
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Definition
are made of 4 muscles:
Internal Obliques
External Obliques
Transverse Obliques
Rectus abdominis (lower and upper)
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Term
Quadriceps Group of muscles |
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Definition
[image]
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Vastus Intermedius |
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Term
Phisycal inactivity leads to |
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Definition
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Term
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Definition
Is a way of life
Integration of mind, body and spirit
Balance of flow of Energy
the practice of prevention |
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Term
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Definition
Is the study of human movement
How the body moves |
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Term
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Definition
1) Cardiac Muscles (Involuntary moves) HEART
2) Smooth Muscle Tissue (Involuntary moves) Digestive system, responsible for peristalis. Found also in walls of blood vessels
3) Skeletal Muscles (Voluntary moves) Biceps, triceps, quadriceps, Gastrocnemius
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Term
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Definition
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Term
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Definition
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Term
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Definition
1) Slow Twitch:
Type I. Oxydative. Aerobic metabolism
Color: Red they have Blood
Can contract without fatigue
Used in Aerobic Exercises
2) Fast Twitch:
Type II. Anaerobic metabolism
Color: Paler color and bigger
Used in short burts of exercises, sprints
High energy exercises |
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Term
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Definition
Cruches Up
Muscle shortens as work is done |
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Term
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Definition
Elongates
Muscle lengthens |
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Term
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Definition
Held muscle action
No change in joint angle |
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Term
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Definition
Movement
tension remains constant as muscle shortens and lengthens |
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Term
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Definition
Muscle shortens at a constant rate |
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Term
3 Muscle contraccions used in a group exercise class:
concentric, eccentric, isometric |
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
Trapezius Exercise Sample |
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Definition
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Term
Trapezius Stretch Exercise Samples |
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
Rotator Cuff Stretch Sample |
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
Tricpe Stretching Exercise Sample |
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Term
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Definition
two or more bones meet or articulate. Movement occurs |
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Term
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Definition
Fibrous tissue that connects bone to bone. Stability to joints. Not elastic
If overstretch will not return to original length |
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Term
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Definition
Connects muscle to bones. Dense fibrose ends of muscle. minimum elasticity |
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Term
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Definition
Found in moveable joints. Slippery smooth. Helps minimize friction between bony surfaces. Synovial fluids |
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Term
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Definition
in the front/ to the back |
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Term
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Definition
Midline of body/head to trunk |
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Term
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Definition
lying on your back/lying face down |
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Term
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Definition
Above something else/below something else |
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Term
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Definition
one side of body/both sides |
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Term
Anatomical plane:
Horizontal (transverse) |
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Definition
divide body in top and bottom.can be anywhere and it has infinite number of planes |
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Term
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Definition
divides body in rigth and left. we use it for every day activities. Examples: Squats, Lunges, walking |
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Term
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Definition
divides body in front and back. Move alongsides. Travels sideways (remember "stuck in a toaster") |
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Term
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Definition
Forward EXCEPT for the knee. |
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Term
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Definition
Backward move or the return from flexion. back to neutral |
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Term
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Definition
is the movement away from the midline. Remember
A Bad Date
Get away |
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Term
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Definition
Movement towards the midline |
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Term
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Definition
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Term
Joint action
Circumduction |
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Definition
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Term
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Definition
Lever are bones and fulcrum are the joints |
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Term
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Definition
muscle responsible for the movement ocurring
Primer Mover |
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Term
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Definition
Opposition to the action.
Relaxes to allow the agonist to do its job |
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Term
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Definition
muscle that perfom movement |
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Term
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Definition
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Term
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Definition
maintain elbow joint in still position |
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Term
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Definition
Held muscle action. No change in joint angle |
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Term
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Definition
muscle shortens as work is done |
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Term
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Definition
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Term
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Definition
Movement. Tension remain constant as muscle shorthens at a constant rate |
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Term
List 3 postural deviations of the back |
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Definition
1) Scolious
2) Kyphosis
3) Lordosis |
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Term
Define the stretch reflex, its purpose and when it occurs |
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Definition
Muscle contraction in response to stretching within the muscle maintain a constant length |
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Term
Explain why ballistic movements can be dangerous |
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Definition
Because the muscle lentgh causing a contraction |
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Term
List the 6 classes of nutrients |
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Definition
1) Water
2) Carbs
3) Protein
4) Fat
5) Vitamins
6) Minerals |
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Term
List the different types of carbohydrates and give example of each |
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Definition
1) Simple: Sugar (table sugar, sucrose, sugar in milk and fruit)
2) Complex: Glucose molecules linked together (polysaccharides-grains, legumes, beggies, potatoes)
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Term
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Definition
non-caloric, organic, compounds needed in small quantities to assist in growth, maintnance and repair |
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Term
Fat soluble vitamins VS Water soluble vitamins |
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Definition
Fat Soluble: are stored in liver and they can be toxis when overdose occurs
Water Soluble: are excreted by the kidneys and they are not likely toxics |
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Term
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Definition
Inorganic compounds that assists processed such as regulating activity of enzymes and maintaining acid-based balance
structural component of body tissue |
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Term
AFAA's Nutritional Supplement Policy
Fitness professional role and responsibilities to sale and distribute nutritional supplements |
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Definition
They can only be sold under my name, where item is sold in good faith to only good candidates |
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Term
Acute injury VS Chronic injury |
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Definition
Acute: Sudden on set to specific trauma
Chronic: most common. Long term |
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
Difference between muscle strain and muscle sprain |
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Definition
Muscle STRAIN: Overstretching or tearing muscles or tendons
Muscle SPRAIN: Tearing or overstretching of ligament |
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Term
List 3 ways to prevent injuries of
1) Vocal Nodules
2) Low Back pain
3) Shin Splints |
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Definition
1) Vocal Nodules: Use microphone. Non verbal cues. Environment (music low)
2) Low Back pain: Proper position. Exercise Selection. Attention to knees and spine
3) Shin Splints: Proper position. Quality flooring. Safe Technique |
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Term
4 things that can contribute to heat injuries |
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Definition
Dehydration- No warm Up
Saunas, Hot tubs used after exercise
Smoking
Obesity |
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Term
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Definition
Rest
Ice
Compression
Elevation |
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Term
List the 4 steps in recognizing an emergency |
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Definition
1) Survey
2) Assesment
3) Prioritization
4) Implementation |
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Term
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Definition
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Term
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Definition
To achieve a desired training/effect body must be overload beyond its normal levels or present capacities |
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Term
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Definition
Exercise program should provide gradual increases or progressions in FITT
FIIT: Frequency
Intensity
Time
Type |
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Term
Specific of Training principle (SAID)
describe. |
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Definition
Specific
Adapt to
Imposed
Demands
Describe: body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed |
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Term
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Definition
If workload is decreased, detrained in performance will occur |
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Term
Principle of Overtraining |
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Definition
Body needs time to recover and musculoskeletal system needs time to rebuild.
Without suficient rest overtraining occurs |
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Term
Health related component of Physical Fitness |
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Definition
Cardiorespiratory Fitness
Muscular strength and endurance
Flexibility
Body Composition |
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Term
Skill related components of physical fitness |
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Definition
Agility
Balance
Coordination
Power
Reaction Time
Speed |
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Term
Health Benefits VS Enhanced Fitness Benefits |
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Definition
1) Adults should avoid inactivity (some is better than none)
2) Should perform 2 1/2 hours per week moderate intensity aerobic or 1 hour 15 minutes of vigorous intensity
3) Adults should perform 300 minutes a week (5 hours) of moderate intensity aerobics or 150 minutes/week vigorous intensity activity for more extensive health benefits
4) adults should also perform modrate or high intensity muscle strengthening activities involving all major muscle groups on 2 or more days a week. |
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Term
Which othe Organization's training recommendations does AFAA Supports :________ |
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Definition
American College of Sports Medicine
(ACSM) |
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Term
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Definition
Body Mass Index
30% BMI is defined as OBESE
is find in 32% of adults |
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Term
Instructors should evaluate an exercise from which 2 points of view?
____________ and _______________ |
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Definition
Effectiveness and Potential Risks |
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Term
List 14 exercises that AFAA does not recommend for a group exercise class due to high risk potential and provide the appropriate modification for each |
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Definition
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Term
List 10 basic postures used in group exercise classes as well as one (1) important aligment cue for each position |
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Definition
1) standing: feet shoulder width apart
2) Squat: Knees don't bent past toes
3) Bent Over: Flex at the hips
4) Seated: spine in neutral position
5) Supine: enageg abs muscles/pelvis neutral
6) Side-lying: Stack hips and shoulders to maintain squared aligments
7)Kneeling: Shoulders down, neck in neutral
8) Hand and knee: keep shoulders and knee squared
9)Hands and Knee aligment: place the hands or elbows on the floor directly under the shoulders , knees directly undre hips, neck in neutral
10) while moving: Control Range of motion.
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