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Fitness > ACE > Flashcards

ACE Flashcards

1
Q

Scope of practice

A

defines the legal range of services that profesionals in a given field can provide

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2
Q

are group fitness instructors licsenced healthcare practioners?

A

no

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3
Q

Atherosclerotic cardioascular disease

A

build up of plaque in arteries, can cause heart attack becuse of no blood flow

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4
Q

risk factors of cardiovascular disease

A

women >55, men >45, current smoker or who quit 30, waist >103(men), 88(women). blood pressure > 140/90

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5
Q

to recieve health benefits of exercise you must do___ mins per week

A

150 (30 mins on 5 days)

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6
Q

reccomended sites for chekcing heart rate

A

carotid (neck), radial(wrist), temporal

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7
Q

Heart Rate Reserve method for mointory exercsie

A

takes into account resting heart rate when determining target heart rate

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8
Q

Maximum heart rate method

A

208-(0.7xAge) does not include resting heart rate

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9
Q

____ or ____ reach their target heart rates more quickly

A

obese or deconditioned

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10
Q

talk test

A

this method can be used to determine a participants ventilatory thresholds and is more appropraite for use with beginners

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11
Q

target heart rate method

A

method based on calculated estimate and carris certain amount of error

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12
Q

Ratings of percieved exertion

A

method takes into account pychological, musculoskeletal and environmental factors assiciated with fatigeu

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13
Q

Dyspnea (difficulaty breahting) scale

A

method is used with participants who are experiencing difficulty breahting

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14
Q

Dyspnea scale

A
  1. breathing is mild, not noticeable, 2. some difficulty is noticeable, 3.moderate difficulty, 4. severe difficulty and must stop exercising
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15
Q

what should instructor look for in posture of participant in lateral view

A

ears in line with shoulders, shoulders over hips which are over knees and over ankles, any spinal curvature,

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16
Q

What is a skill related component of fitness

A

muscular power

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17
Q

if participant says the doctor is presciribing drugs for blood pressure or heart condition you should

A

have participatn talk with doctor before undergoing physically active or fitness appraisal

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18
Q

who does not need to consult his physician before engaging in e xercise

A

50 yeary old woman who had a hysterectomy(surgical removal of urterus)

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19
Q

what is most likely going to be the first wrning sign that participant is working to vigouraously

A

break down in proper form

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20
Q

what pysical fitness assessment should be preformed first in a group fitness class

A

cardiorespiratory fitness

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21
Q

Calssification for body fat percentage

A

Women: essential (10-13), athletes (14-20), fitness (21-24), average (25-31), Men: (2-5), (6-13), (14-17), (18-24)

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22
Q

what type of assesment offers the best means of teaching participants about risks with body fat composition

A

waist to hip ratio

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23
Q

Rapport

A

defined as a feeling of mutual trust and respect between people

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24
Q

recommended frequency of cardiorespiratory exercise

A

more than 5 days of moderate exercise or more than 3 days of vigorous exercise

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25
Q

recommended type of resistance training

A

8-10 exercises that work all major muscles

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26
Q

reccomended intensity and number of repetitions for flexibiity

A

stretch to limits of discomfort more than 4 repetitions per muscle group

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27
Q

Student centered unstrcutor strives to estable an environment of

A

independence, encouragement and attainable goals

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28
Q

warm up should include appropraite amount of

A

dynamic movement and focus largely on rehearsal moves

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29
Q

rehearsal moves

A

movements that are identical to but less intense than the movements during workout phase

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30
Q

Fartlek Training

A

allows the exerciser to change the intensity based on how he or she fells

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31
Q

primary purpose of warm up

A

begin to raise temperature, prepare body for more rigorous demands,

32
Q

primary purpose of cardiorespiratory segment

A

to improve cardiorespiratory endurance and body composition, keep heart rate elevated

33
Q

primary purpose of muscular strength training and flexibility

A

to imporve musclar strength, body composition, and to improve flexibility and conclude class with relaxation

34
Q

muscles that often need strengthening

A

rhomboids, triceps, gluteals, shoulder external rotators

35
Q

muscles that need strengthening for posture

A

abdoinals, erector spinae, adductors

36
Q

muscles that often need stretching

A

gastrocnemius, quadriceps, deltoids

37
Q

what is an example of neuromuscular exercise

A

balance and agility training

38
Q

what is an example of teacher centered instruction

A

‘20 more outer thigh leg lifts and you’ll get rid of that extra stored energy on your thighs’ (not very enlifting)

39
Q

visionary leadership styles

A

inspires by articulating a heart felt shared goal, gives feedback to improve towards goal,

40
Q

coaching leadership styles

A

involves taking people aside for a talk to learn their personal aspirations

41
Q

democratic leadership style

A

involves knowing when to listen and ask for input

42
Q

Affliative leadership style

A

realization that having fun together is not a waste of time but builds emotional and capital harmony

43
Q

cognitive domain

A

includes left brain skills like counting and right brain skills like recognition

44
Q

affective domain

A

is positively affected by group fitness instructor who act as positive role models in terms of overal attitude about exercise

45
Q

motor domain

A

typically the focus of many group fitness instructors as they design classes

46
Q

cognitive stage of learning

A

participants are seeing moves for first time, there are errors and imperfect form

47
Q

associative stage of learning

A

participants have mastered basics and can concentrate on improvement

48
Q

autonomous stage of learning

A

movements are habitual and correct owns mistakes

49
Q

First and foremost group fitness classes should be organized to ensure

A

safety of participants

50
Q

the momentary absence of the teacher in the front of the room while giving specific cues creates

A

kinesthetic awareness

51
Q

Command style teaching

A

the instructor makes all the decisions and everyone follows instructor

52
Q

self check teaching style

A

particpant preform a task and then compare their results with given criteria

53
Q

reciprocal teaching style

A

a partner gives feed back

54
Q

DRILL

A

Direction Rhythm Intensity Lever Length

55
Q

STEMS

A

Safety Timing education motivation structure

56
Q

music volume reccomendations

A

75-80 decibals

57
Q

5 stages of behavior change

A

precontemplation, contemplation, preparation, action, maintanence

58
Q

precontemplation

A

people are sedentary and not even considering physical activity

59
Q

contemplation

A

till sedentary but beginning to think about physical activity

60
Q

preparation

A

begining to exercise

61
Q

action

A

engaging in exercise for 6 months or less

62
Q

maintance

A

long term exercise

63
Q

SMART goal setting

A

Specific, Measurable, Attainable, Relevant, Time bound

64
Q

Coronary Heart disease

A

narrowing of blood vessels that go to heart, leading cause of death in US

65
Q

Hypertension

A

high blood pressure, risk factor for myocaridla infarction, stroke etc

66
Q

rhematoid arthritis

A

systematic autoimmune disease, membranes lining the jointd become inflame and cause pain and swelling

67
Q

multiple sclerosis

A

neuromuscular disease, symptoms worsen as person ages

68
Q

hemmorage vs ischemic stroke

A

hemmorage (caused by ruptureed blood vessel in the brain and life threatening), iscemic (caused by reduced blood to brain)

69
Q

hypoglycemia

A

blood glucose level below 70mg.dl, very dangerous

70
Q

hyperglycemia

A

high blood glucose levels

71
Q

6 exercise guidelines for obesity

A
  1. make activity painfree and enjoyable. 2.keep intensity that does not cuase pain 3.understand caloric balance equation. 4.employ cross training to protect joints 5.adjust equipment to make comfortable 6.preform resistance training 10-15mins a day
72
Q

guidelines for people with diabetes

A

type of medication they may be taking, timing of medication, glucose level before exercising, intensity and duration of exercise, timing and type of food intake

73
Q

symptoms of insulin rxn

A

early (insomnia, extreme hunger, head ache) late(nausea, moist pale skin, rapid pulse)

74
Q

managing an asthma attack

A

have person relax, use prescribed medications, drink warm liquids

75
Q

fibromyalgia

A

long term, body wide pain and tenderness in joints (many symptoms can be diminshed through exercise)

76
Q

four key components of physical activity for older aults

A

endurance, strength, flexibility, balance

77
Q

AFAA 5 questions

A

What is the purpose of this exercise, are you doing that effectively, does the exercise create any safety concerns, can you maintain proper alignment and form during exercise, for whome is the exercise appropriate and inappropraite.

Fitness (8 decks)

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