Term
| List 8 health benefits associated with regular participation in physical activity. |
|
Definition
- Lower Risk of early death, heart disease, stroke, high blood pressure, adverse lipid blood profile, type 2 diabetes, metabolic syndrome, colon/breast cancer
- Prevention of weight gain
- weight loss
- improved cardio/muscle fitness
- prevention of falls
- reduced depression
- better cognitive function
- better health
- reduced obesity
|
|
|
Term
| How can interval training improve aerobic performance? |
|
Definition
Minimize Boredom
Maximize aerobic power |
|
|
Term
| List 2 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs? |
|
Definition
- increase maximal blood flow
- increased oxygen delivery and carbon dioxide removal
- increae maximal oxygen update and aerobic power
|
|
|
Term
| Define energy and its food source |
|
Definition
- energy is the ability to do work
- main source is the sun
|
|
|
Term
|
Definition
Adenosine Triphosphate
intracellular carrier of chemical energy produced by the body for muscular work |
|
|
Term
ATP-CP system/phosphagen system
1- fuel source-
2-intensity
3- duration-
4- list 3 examples of activities that utilize this system- |
|
Definition
1- fuel source- creatine phosphate
2-intensity- very high
3- duration-very short
4- list 3 examples of activities that utilize this system-sprinting, jumping, throwing, kicking, lifting heavy weights |
|
|
Term
Lactic acid system
1- fuel source-
2-intensity
3- duration-
4- list 3 examples of activities that utilize this system- |
|
Definition
1- fuel source- carbohydrates only
2-intensity- high/moderate
3- duration- short/medium
4- list 3 examples of activities that utilize this system- prolonged sprints, swimming, cycling |
|
|
Term
Aerobic system
1- fuel source-
2-intensity
3- duration-
4- list 3 examples of activities that utilize this system- |
|
Definition
1- fuel source- CHO, fat, protein
2-intensity- moderate/low
3- duration-medium, very long
4- list 3 examples of activities that utilize this system- sitting, reading, studying, watching tv, internet surfing, sleeping, walking, biking, rowing, skating, distance running, aerobics |
|
|
Term
|
Definition
| with oxygen or in the presence of oxyden |
|
|
Term
|
Definition
| requiring no oxygen, usually short spurt, high energy activities |
|
|
Term
|
Definition
after first 3-4 minutes of exercise oxygen uptake has reached adequate levels to meet oxygen demand of tissues; heart rate, cardiac output, pulmonary ventialation have attained fairly constant levels
commonly known as oxygen debt |
|
|
Term
| excess post oxygen consumption (EPOC) |
|
Definition
| refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery |
|
|
Term
|
Definition
| A period in which the level of oxygen consumption is below what is necessary to supply appropriate atp production required of any exercise |
|
|
Term
|
Definition
| the point at which the body can no longer meet its demand for oxygen & aerobic metabolism is accelerated |
|
|
Term
|
Definition
the ability of the blood to remove oxygen from the air and transfer it through the lungs/blood to working muscles
related to cardio respiratory endurance |
|
|
Term
|
Definition
| the byproduct of anaerobic metabolism of glucose and galactose- milk and sugar |
|
|
Term
|
Definition
| the volume of blood ejected by each ventricle of the heart during a single systol |
|
|
Term
|
Definition
| the volume of blood pumped by each ventricle in one minute |
|
|
Term
|
Definition
| the pumping action of the muscles in extremities/respiratory system along w/ venoconstriction to move oxygen-poort blood back to heart |
|
|
Term
|
Definition
| a condition caused by ceasing vigorous exercise too abruptly so bloom remains in the extremities and may not be delivered quickly enough to heart and brain |
|
|
Term
|
Definition
| greatest volume of air that can be forcibly exhaled after the deepest inpiration |
|
|
Term
|
Definition
| dangeroud condition- holds breath, glottis closes, stomach muscles contrat causing unequal pressure in the chest cavity, reduced blood flow to heath, insufficient oxygen to brain. Dizziness/tempory unconsciousness may occur |
|
|
Term
|
Definition
healthy person averages 120/80 mmHg
Air pumped to cuff - on dial # is systolic, when no sound is heart # on cuff is diastolic |
|
|
Term
|
Definition
| point at which two or more bones meet and where movement occures : nonsynovial, synovial |
|
|
Term
|
Definition
| bands of sheet like fibrous tissues that connect bone and reinforce joints from dislocation, non elastic, limited ROM |
|
|
Term
|
Definition
| band of dense fibrous tissue forming the termination of muscle and attaching mucle to bone w a minimum of elasticity |
|
|
Term
|
Definition
| white, semi-opaue fibrous connective tissue; cushions and prevents wear on articular surfaces |
|
|
Term
| Describe: anterior/posteriod |
|
Definition
|
|
Term
|
Definition
| toward the midline of the body/ side to side, away from midline |
|
|
Term
|
Definition
| lying face up/ lying face down |
|
|
Term
|
Definition
| above or upper 1/2 of body, below or lower 1/2 of body |
|
|
Term
|
Definition
| affects one side of body/affects both sides of body equally |
|
|
Term
|
Definition
| plane that divides body into upper and lower 1/2s |
|
|
Term
|
Definition
| plane that divides the body into right and left parts |
|
|
Term
|
Definition
| vertical to the median line that divides body into anterior/posterior parts |
|
|
Term
|
Definition
| bending of a joint between 2 bones that decreases angle between bones |
|
|
Term
|
Definition
| increasing angle between 2 bones, straightening muscle previously in flexion |
|
|
Term
|
Definition
| movement away from midline of body |
|
|
Term
|
Definition
| movement towards midline of body |
|
|
Term
|
Definition
|
|
Term
|
Definition
| movement in which the extremity describes a 360 cirle |
|
|
Term
|
Definition
| muscle that is a primary mover, directly responsible for a particular movement |
|
|
Term
|
Definition
| a musce that acts in opposition to action produced by primary moved |
|
|
Term
|
Definition
| muscles that help perform the same tasks |
|
|
Term
|
Definition
| occurs by static contraction of a muscle that anchors/ supports the movement maintaining stable position so movement of ther primary muscles can be performed |
|
|
Term
|
Definition
| force is applied to an immovable resistance (brick wall) |
|
|
Term
|
Definition
| muscle shortens as positive work is done against gravity |
|
|
Term
|
Definition
| muscle lengthens while contracting, developing tension when muscle oppose gravity |
|
|
Term
|
Definition
| contraction in which tension developed by muscle while shortening at a constant speed is maximal over the full ROM |
|
|
Term
| Which 3 muscle contractionsare used in a group exercise setting? |
|
Definition
| concentric, eccentric, isometric |
|
|
Term
| describe fast twitch muscle fibers and slow twitch muscle fibers |
|
Definition
FT - able to generate quick, high intersity contrations
ST- designed for prolonged submaximal aerobic activities |
|
|
Term
| Musculoskeletal benefits of weight bearing activities |
|
Definition
|
|
Term
| Musculoskeletal benefits of increased muscular strength |
|
Definition
| increase both physcial appearance and physical performance |
|
|
Term
| Musculoskeletal benefits of increased muscular flexibility |
|
Definition
| improves tissues elasticity and helps faciliate movement |
|
|
Term
| list 3 postural deviations of the back |
|
Definition
scoliosis
kyphosis
lordosis |
|
|
Term
| define the stretch reflex, its purpose, and when it occurs |
|
Definition
a muscle contraction in response to stretching w/in the muscle
maintains a constantly length |
|
|
Term
| List 6 classes of nutrients |
|
Definition
water
carbs
protein
fat
vitamins
minerals |
|
|
Term
| list the different types of carbohydrates and give examples of each |
|
Definition
simple- sugars (fruits, veggies, milk)
Complex- glucose molecules linked together a polysacchrides (grains, legumes, veggies (potatoes) |
|
|
Term
|
Definition
| non-caloric organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair |
|
|
Term
| Describe the difference between fat-soluble vitamins and water soluble vitamins |
|
Definition
FS- stored in liver and can be toxic w/ Overdosing
WS- excreted by kidneys, not likely to be toxic |
|
|
Term
|
Definition
| inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid base balance and are structural components of body tissue |
|
|
Term
| List 8 dietary guidlines for Americans outlined by the US dept of health and human services and us dept of agriculture |
|
Definition
1- consumer variety of nutrient dense food/beverages among food groups, limit sat/transfat, sugars, salts, and alcohol
2- to prevent weight gain over time, make small decreases in calories- increase activity
3- engage in regular physical activity
4- choose a variety of fruits & veggies eah day
5- consume 3C of fat free or low fat milk products/ day
6- achieve physical fitness w/ cardio, stretching, resistance, calisthenics
7- consume 3+ oz whole grain products / day
8- consume <10% calories from sat fatty acides and <300 mg/day of cholesterol, keep transfatty acid as low as possible |
|
|
Term
| Describe mypyramid and how participants benefit from this resource |
|
Definition
| offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for americans. it will help give participants better understanding of what to eat and how much exercise to maintain a healthy lifestyle |
|
|
Term
| AFAA's nutritional supplement policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements |
|
Definition
| only can be sold under MY name, where item is sold in good faith to only good candidates |
|
|
Term
| Explain the difference between an acute injury and a chronic injury |
|
Definition
Chronic- most common, long term
acute- sudden onset due to a specific trama |
|
|
Term
|
Definition
inflammation of fascia/connective tissue in metatarsals
Most often-- arch of foot |
|
|
Term
|
Definition
overuse injury affecting articular cartilage of posterior surface of patella
most often-- knee cap |
|
|
Term
|
Definition
inflammation of connective tissue that joins muscle to bone
most often-- achilles tendon |
|
|
Term
| Difference between a sprain and strain |
|
Definition
strain- overstretching or tearing of a muscle or tendon
sprain-- tearing or overstretching of LIGAMENT |
|
|
Term
| list 3 ways to prevent voice nodules |
|
Definition
Correct posture
project- speak out not up or down
use microphone
gestures
visual cues
environment
relaxation |
|
|
Term
| list 3 ways to prevent low back pain |
|
Definition
proper position
exercise selection
attentnion to knees and spine |
|
|
Term
| list 3 ways to prevent shin splints |
|
Definition
|
|
Term
| 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise induced conditions as they relate to participation in physical activity |
|
Definition
dehydration
no warm up
inappropriate clothing
no sunscreen
saunas/hottub after exercise
family history
smoking
obesity |
|
|
Term
| first aid action for a musculoskeltal injury --- RICE |
|
Definition
| Rest, Ice, Compression, elevation |
|
|
Term
| 4 steps in recognizing an emergency |
|
Definition
survey
assessment
prioritization
implementation |
|
|
Term
|
Definition
Frequency
Intensity
Time
Type |
|
|
Term
|
Definition
| to achieve desired training/effect body must be overloaded beyond its normal level or present capacities |
|
|
Term
|
Definition
| exercise program should provide gradual increases or progressions in frequency/intensity/time/type |
|
|
Term
| specificity of training principal (SAID) |
|
Definition
specific
adapt
imposed
demands
body will adapt to type of physiological stresses placed on it. in order to improve in certain areas, area must be rehearsed |
|
|
Term
|
Definition
| if workload is decreased, detraining in peformance will occur |
|
|
Term
| principle of overtraining |
|
Definition
| body needs time to recover & muscloskeletal system needs time to rebuild - without sufficient rest, overtraining occurs |
|
|
Term
| List health related components of physical fitness |
|
Definition
Cardiorespiratory fitness
muscular strenth and endurance
flexibility
body composition |
|
|
Term
| list skill related components of physcial fitness |
|
Definition
agility
balance
coordination
power
reaction time
speed |
|
|
Term
| outline the 2008 physical activity guidelines for americans which reinforced the 1996 US Surgeon General's report on physical activity and health |
|
Definition
- all adults should avoid inactivity
- some better than none
- should perform 2 1/2 hours per week moderate aerobix or 1 hr 15 minutes of vigorous
- adults should perform 300 minutes/week of mod aerobic activity or 150 minutes of vigorous
- additional benefits are gained
- mod-high intensity muscle strengthening including all major muscle groups |
|
|
Term
| Which other organization's training recommendations does AFAA support? |
|
Definition
| American College of sports medicine (ACSM) |
|
|
Term
| what does BMI stand for and what measurement constitutes an individual to be defined as obese? |
|
Definition
Body Max index
>30%, this is 32% of adults |
|
|
Term
| Professional responsibilities may include what 7 items |
|
Definition
-personal liability coverage
-training &certification
-CPR/AED & first aid training
-facility pre-exercise participation screening
-medical clearance & pre-exercise testing
-environment monitoring
-emergency response plan |
|
|
Term
|
Definition
| Physical Activity Readiness Questionaire |
|
|
Term
| Medical clearance recommendation for high-risk participants |
|
Definition
medical exam, medical clearance & exercise testing before moderate- vigorous exercise
-Men & women, any age, w/1+ major cardo/pulmanary/metabolic disease |
|
|
Term
| Medical clearance recommendation for moderate risk participants |
|
Definition
Medical exam or clearance before exercise
-Men & women, <2 atherosclerotic cardio disease riskfactors without symptoms |
|
|
Term
| Medical clearance recommendation for low risk participants |
|
Definition
-Most instances do not require clearance
-Men &women without symptoms and have less that 1 CVD risk factor |
|
|
Term
| List 10 exercise danger signs (participants should STOP exercise) |
|
Definition
-Nausea/Vomiting
-dizziness/unusual fatigue
-loss of muscle control
-severe breathlessness
-allergic reaction
-blurred vision
-acute illness
-mental confusion
-cyanosis
-muscloskeletal injury |
|
|
Term
| list 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear |
|
Definition
labored breathing
excessive heart rate elevation
evidence of strain/holding breath
unusual redness
muscloskeletal pain
lack of proper body control |
|
|
Term
| what should an instructor know about the effects of drugs and/or medications on exercise response |
|
Definition
| certain prescriptions/nonprescribed medications may elicit side effects during exercise |
|
|
Term
| list 6 symptoms of overtraining |
|
Definition
fatigue
anemia
amenorrhea
over-use stress related injuries
increased/slow recovery heart rate
decrease in strength performance |
|
|
Term
| list 6 AFAA recommendations to avoid overtraining |
|
Definition
- vary class type/intensity
- limit high impact classes
-perform warm-up /cool down
- limit active demo-use cues
- decrease schedule, when medical/burnout
- nutricious diet |
|
|
Term
| AFAA recommends what for hydration |
|
Definition
| hydrate before, during, and after exercise |
|
|
Term
| describe appropriate exercise attire the AFAA recommends |
|
Definition
| fabrics that breath, comfortable clothing, shoes with proper design, support and cushioning |
|
|
Term
| According to AFAA a group exercise instructor should generally teach at waht class level? |
|
Definition
| intermediate with explanation how to modify |
|
|
Term
| Instructors should evaluate exercise from which two viewpoints |
|
Definition
| effectiveness and potential risk |
|
|
Term
| Exact wording of AFAA 5 questions |
|
Definition
What is the purpose of this exercise?
Are you doing that effectively?
Does the exercise creat any safety concerns?
Can you maintain propert alignment & form for the duration of the exercise?
For whom is the exercise appropriate or inappropriate? |
|
|
Term
| AFAA recommends that every group exercise class include: |
|
Definition
-preclass announcements
-warm-up activity preparation period
-Body of workout
-post exercise relaxation, stretching, and or cool down |
|
|
Term
| List definition, purpose, and duartion of a proper warm-up |
|
Definition
D- preparation period for a specific workout
P-increase core temp & prepare muscles/joints for movements that follow
D-dependent on class, typically 8-12 minutes |
|
|
Term
| list and describe 2 common warm-up methods and discuss when the additon of preparatory stretches may be appropriate |
|
Definition
movement rehearsal- lighter versions of movement
limbering movements- smooth/full range increase mobility/core temp
preparatory stretching- ease muscles through ROM |
|
|
Term
| list several special considerations for a warm up |
|
Definition
| intensity/impact, speed/control, ROM, sequence, spinal issues |
|
|
Term
| List the definition, purpose, and duration of proper cardiorespiratory training |
|
Definition
-continous, rhythmical aerobic activities that target the large muscles to create increased demand for oxygen
- improve heart, circulatory, and pulmanary systems
-depend on class, typically 20-45 minutes |
|
|
Term
| list and describe 4 comon cardiorespiratory training methods |
|
Definition
-continous or stead-state training , gradually increasing internsity then gradually decrease
- interval- time bouts of higher intensity followed by lower intensity recovery
-intermittent- less structured, randomly interspersed peak movement followed by lower intensity
- circuit- time bouts of activities done in station to station |
|
|
Term
| list several special considerations for cardiorespiratory training |
|
Definition
monitoring intensity
cross training
intensity issues
music speed
ROM
repetitive stress issues
cardio cool down |
|
|
Term
| list the definition, purpose, and duration of proper muscular strength and endurance training |
|
Definition
-working individual/groups of muscles w/ resistance to fatigue
-ability to perform everyday activities,increase muscle mass, increase metabolism, stronger bones, decreased risk of injury, improved posture/symmetry, improved athletic performance
-45-60 minutes |
|
|
Term
| list and describe 4 common muscular strength and endurance training methods |
|
Definition
concentric- muscle tension is sufficient to overcome resistance
eccentric- muscle slowly lowers a resistance as it returns from short to normal length
isometric- held position where tension is developed in a muscle |
|
|
Term
| list the definition purpose and duration of propert flexibility training |
|
Definition
-focuses on joint mobility and muscle suppleness/flexibility, reducse muscular tenstion
-improves joint mobility- decreases risk of injury
-varies 5-10 minutes to full 60 minute class |
|
|
Term
| list and describe three common flexibility training methods |
|
Definition
-static stretches - placing targeted muscles in elongated position and holding
-dynamic/Full ROM- stetching w movement through full ROM
- PNF- involve active cntraction of muscle prior to stretch |
|
|
Term
| list several special considerations for flexibility training |
|
Definition
| intensity, speed & control, ROM, body temperatures |
|
|
Term
| list the definition, purpose, and duration of a proper final class segment |
|
Definition
-closure of workout, which includes stretching, relaxation
-promote mind, body awareness, facilitate relaxation
-5-10 minutes |
|
|
Term
| list and describe three common relaxation methods |
|
Definition
physical- focus on bodily systems and sensations as effort to relax
mental- uses imagination to increase relaxation
combination- combine mental and physical for greater relaxation response |
|
|
Term
| list several special considerations for a final class segment |
|
Definition
| heart rate monitoring, saunas and hottubs, method selection |
|
|
Term
| how does cardiorespiratory fitness affect resting heart rate |
|
Definition
|
|
Term
| how do THRR and HRR differ |
|
Definition
THRR- maximum heart rate
HRR_ factors in resting heart rate from rest to maximum |
|
|
Term
| explain recovery heart rate |
|
Definition
| speed at which heart rate returns to pre-exercise level, indicator of sufficient cool down period |
|
|
Term
| the preferred anatomical site for pulse checking is _______ secondary is _______ |
|
Definition
|
|
Term
| the AFAA recommended counting time for heart rate is ____ seconds |
|
Definition
|
|
Term
| Rating of perceived exertion (RPE) |
|
Definition
| how hard individual feels they are working (1-10) |
|
|
Term
|
Definition
| engaging in convo during exercise represents work @near a steady state |
|
|
Term
| How would you define 'rhythm' |
|
Definition
| measuring motion w/ regular recurrence of elements or features- such as music beats |
|
|
Term
| what is meant by musical phrase |
|
Definition
| music grouped into 32 beats, keeps movements corresponding |
|
|
Term
| what are legal considerations when purchasing or creating music for group exercise |
|
Definition
approved by performing rights
music companies |
|
|
Term
| Define LIA, MIA, and HIA- explain how they differ |
|
Definition
LIA- low impact aerobics, keep 1 foot on/close to floor
MIA- Moderate impact aerobics, both feet on floor, feet roll w toe ball heel action
HIA- high impact aerobics, both feet leaving floor at same time/alternately |
|
|
Term
| list a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant |
|
Definition
Fotwork
Directional
rhythmic
numerical
functionality
step
alignment
verbal/nonverbal
visual
conspicuous |
|
|
Term
| discuss how exercises performed in water can help improve body weight, enhance cardiovascular system and prevent injuries |
|
Definition
| cost of energy is higher cuasing positive training results for cardio and weight management without fear or rough impact |
|
|
Term
| what is the difference between land and water when it comes to exercise design |
|
Definition
| similiar-should understand objective and allow progression |
|
|
Term
| state the difference between circuit and interval training methods |
|
Definition
C- cardio & stregthening in short time frame (quick)
I- strengthening and endurance, 3 energy systems |
|
|
Term
| list and summarize the two circuit training formats |
|
Definition
super circuit- quick, intense cardio/weights set up for flow
Peripheral heart action- divided into several sequences, each targeting different muscle groups |
|
|
Term
| work/active recovery ration |
|
Definition
| how much time is spent pushing hard then how much time recovering before repeating |
|
|
Term
|
Definition
| 1:1 = same amount of time spent pushing hard as recovering |
|
|
Term
| list a minimum of four things one should do to ensure they are riding properly (cycling) |
|
Definition
-hands remain light on handlebars
-too much gripping/body weight will tire upperbody
-ability to control speed
-ability to control resistance |
|
|
Term
| list 3 things an instructor should consider when designing an indoor cycling class |
|
Definition
- teaching off bike
-counting
-sharpening
-focus
-positive affirmations
- goal setting |
|
|
Term
| for group exercises AFAA recommends a range between ____to ____ repetitions depending on whether the focus is muscular |
|
Definition
|
|
Term
| list 4 muscles that tend to be weaker than their opposing groups |
|
Definition
-external shoulder rotators
-rear deltoid
-mid trapezius
-abs
-spinal erectors
-vastus medialis
-tibialis anterior |
|
|
Term
| list 4 muscles that tend to be tight |
|
Definition
-internal should
-front deltoid
-pectorls
-upper trapezius
-spinal erectors
-illiopsoas
-hamstrings
-gastrocnemius |
|
|
Term
| discuss constant vs variable resistance and what form of equipment used in group exervise class would resemble variable resistance |
|
Definition
constant- dynamic resistance where its directed against target muscle (muscle group) --free weights
variable- achieve max muscular involvement, normally carried out w/ machines -- elastic tubing |
|
|
Term
| list 7 action steps for designing a resistance tubing class |
|
Definition
1-check tubes for holes
2- avoid pulling towards face
3- select appropriate tube/resistance to maintain form
4-avoid gripping too tightly
5-maintain wrist alignment
6- maintain coninous tension
7-maintain smooth/controlled pace |
|
|
Term
| list a minimum of 3 strength training sequences appropraite within the group exercise setting |
|
Definition
-arm combinations (bicep curl to overhead press)
-leg combinations (front lunge, side squat0
-arm and leg combo (perfoming squat while bicept curl) |
|
|
Term
| list 7 principals of mat science |
|
Definition
-balance
-extension
-alignment
-ROM
-progression
-flow
-the breath |
|
|
Term
| list 4 class format guidelines |
|
Definition
-always begin w warmup and breathing
-include progressivve series of exercise that build heat increase stregth and flexibility
-always finish w/ cool down relaxation period
-vary activities, progression, intensity levels with each session |
|
|
Term
| what are guideline sfor various participant step levels |
|
Definition
| level 1-4 start moderate, working way up after used to class and techniques |
|
|
Term
BPM:
Warmup
cardiorespiratory training
muscular stregth and endurance training |
|
Definition
120-134
118-128, 128-135 (advanced)
120-130 |
|
|
Term
| 3 techniques for body alignment techniques |
|
Definition
-shoulders back, relaxed
-chest lifted, body erect
-abs contracted
-neutral spine
-knees relaxed
-avoid hyperextension of joints
-avoid twisting of joints |
|
|
Term
| 3 techniques for stepping |
|
Definition
-use full body lean (do not bend)
-knee flexion <90
-watch platform periodically
-focus on feet first, then add arms
- step in center
-dont step w/back to platform
-step lightly
-allow whole foot to contact floor
-use proper lifting techniques |
|
|
Term
| how to prevent knee injury while stepping |
|
Definition
-ROM @ knee kept under 90 angle
-pivoting movements should only be performed when leg is no-weight bearing or unloaded |
|
|
Term
| What does EIA stand for and how can it be prevented |
|
Definition
-exercise induced asthma
-consult physician for treatment/prevention, have inhaler at all times, exercise intensity should start low to high, avoid outside (cold/highpollen) exercise in areas w high humity (pools), breath through nose |
|
|
Term
| list 6 exercise guidelines for participants with heart disease |
|
Definition
1-should be screened
2- comply w/target heart rate and RPE guidelines
3- Alert instructor w/signs or symptoms
4- don't exceed level of expertise
5- intensity should start low and work higher
6- guidelines from physician should be followed |
|
|
Term
| list 4 exercise guidelines for participants with arthritis |
|
Definition
-low impact exercise should be encouraged
-frequent low intensity exercise should be performed often
-decrese exercise/intensity during flare up
-stretch daily if possible
-isometric exercises may be preferred
-extended warmup/cooldown
-if pain lasts 2 hours after exercise, decrease intensity
-obesity/overweight are risk factors |
|
|
Term
| list 4 precautions that should be taken for diabetic participants who are attending a group exercise class |
|
Definition
-blood glucose should be monitored
-insulin should be injected into a muscle not being used
-exercise should be avoided during peak insulin production
-always carry a carby snack
-type 1 should exercise at the same time each day |
|
|
Term
| list 8 exercise guidelinse for a participant with hypertension |
|
Definition
1-emphasize cardio activity
2-exercise should be performed daily for 30-60 minutes
3-high intensity activities/isometric activites should be avoided
4-reps high, weight low for resistance training
5-avoid valsalva maneuver
6-utilize RPE- meds may alter heart rate
7-avoid positions w/ feet higher than head
8- teach relaxation and stress management techniques |
|
|
Term
| no one rule necessarily applies to all large sized adults in terms of exercise precautions because ________ |
|
Definition
|
|
Term
| what is preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range |
|
Definition
cardio @ low to mod pace
-rating of perceived exertion (1-10) is preferred
-- 5-6 is target, noticeable increases heart rate and breathing |
|
|
Term
| what method of resistance training would be appropriate for older adults with arthritis and osteoporosis |
|
Definition
| slow stretching, isometric exercises |
|
|
Term
| list 2 methods of stretching that are recommended for older adults |
|
Definition
|
|
Term
| list at least 4 program design guidelines for the older adult |
|
Definition
-participants should know how to monitor workload
-be alert to overexertion
-monitor intensity every 4-5 minutes
-slow/controlled movement w/ full ROM recommended |
|
|
Term
| List 3 exercise considerations during pregnancy |
|
Definition
-cardio changes- blood volume increases , causing increased demands
- hormonal/anatomical changes- special attention to stretching/strengthening
-pelvic/floor muscles-- maintaining is essential |
|
|
Term
| list 5 things a fitness professional should consider prior to working with pregnant women |
|
Definition
1-goal is renewed energy
2-what is 9 months? slow down
3- signs of over exertion
4- monitor for signs of modification
5- uncertain/adverse reactions should be referred to physician |
|
|
Term
| list 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken |
|
Definition
-high impact to low impact
-modify tough movements
-no supine weight work after 20 weeks- roll on side |
|
|
Term
| list 4 exercise recommendations outlined by USDHHS, ACSM |
|
Definition
- 60 minutes of activity 3-4 days/week
- should encourage activities that use large muscle groups
- incorporate other sports and fun activities
-heart rate monitoring is optional, OMNI scale is preferrable |
|
|
Term
| list 3 general guidelines to resistance training in children and adolescents |
|
Definition
-resistance training movements
-free weight training
-manual resistance training
-weight training machines
-isometric training |
|
|
Term
| list 3 special considerations regarding resistance training in children and adolescents |
|
Definition
-activity should be appropriate and varied
-training should be comprehansive to increase motor skills/level
-only when using good form should resistance /weights be added
-focus should be on participation and technique, not weight |
|
|
Term
| discuss 4 way to ensure a successful substitute teaching experience |
|
Definition
-having consistent policies in place
-evaluating the sitatuion
-developing self-confidence
-making the right connection |
|
|
Term
| list 7 service group exercise instructors should deliver in order to adhere to the standard of care outlined by the fitness industry |
|
Definition
-screening
-recommendation of activities
-recordation of activities
-record keeping
-leadership
-supervision
-emergency response concerns |
|
|
