ACE Flashcards
Scope of practice
defines the legal range of services that profesionals in a given field can provide
are group fitness instructors licsenced healthcare practioners?
no
Atherosclerotic cardioascular disease
build up of plaque in arteries, can cause heart attack becuse of no blood flow
risk factors of cardiovascular disease
women >55, men >45, current smoker or who quit 30, waist >103(men), 88(women). blood pressure > 140/90
to recieve health benefits of exercise you must do___ mins per week
150 (30 mins on 5 days)
reccomended sites for chekcing heart rate
carotid (neck), radial(wrist), temporal
Heart Rate Reserve method for mointory exercsie
takes into account resting heart rate when determining target heart rate
Maximum heart rate method
208-(0.7xAge) does not include resting heart rate
____ or ____ reach their target heart rates more quickly
obese or deconditioned
talk test
this method can be used to determine a participants ventilatory thresholds and is more appropraite for use with beginners
target heart rate method
method based on calculated estimate and carris certain amount of error
Ratings of percieved exertion
method takes into account pychological, musculoskeletal and environmental factors assiciated with fatigeu
Dyspnea (difficulaty breahting) scale
method is used with participants who are experiencing difficulty breahting
Dyspnea scale
- breathing is mild, not noticeable, 2. some difficulty is noticeable, 3.moderate difficulty, 4. severe difficulty and must stop exercising
what should instructor look for in posture of participant in lateral view
ears in line with shoulders, shoulders over hips which are over knees and over ankles, any spinal curvature,
What is a skill related component of fitness
muscular power
if participant says the doctor is presciribing drugs for blood pressure or heart condition you should
have participatn talk with doctor before undergoing physically active or fitness appraisal
who does not need to consult his physician before engaging in e xercise
50 yeary old woman who had a hysterectomy(surgical removal of urterus)
what is most likely going to be the first wrning sign that participant is working to vigouraously
break down in proper form
what pysical fitness assessment should be preformed first in a group fitness class
cardiorespiratory fitness
Calssification for body fat percentage
Women: essential (10-13), athletes (14-20), fitness (21-24), average (25-31), Men: (2-5), (6-13), (14-17), (18-24)
what type of assesment offers the best means of teaching participants about risks with body fat composition
waist to hip ratio
Rapport
defined as a feeling of mutual trust and respect between people
recommended frequency of cardiorespiratory exercise
more than 5 days of moderate exercise or more than 3 days of vigorous exercise
recommended type of resistance training
8-10 exercises that work all major muscles
reccomended intensity and number of repetitions for flexibiity
stretch to limits of discomfort more than 4 repetitions per muscle group
Student centered unstrcutor strives to estable an environment of
independence, encouragement and attainable goals
warm up should include appropraite amount of
dynamic movement and focus largely on rehearsal moves
rehearsal moves
movements that are identical to but less intense than the movements during workout phase
Fartlek Training
allows the exerciser to change the intensity based on how he or she fells
primary purpose of warm up
begin to raise temperature, prepare body for more rigorous demands,
primary purpose of cardiorespiratory segment
to improve cardiorespiratory endurance and body composition, keep heart rate elevated
primary purpose of muscular strength training and flexibility
to imporve musclar strength, body composition, and to improve flexibility and conclude class with relaxation
muscles that often need strengthening
rhomboids, triceps, gluteals, shoulder external rotators
muscles that need strengthening for posture
abdoinals, erector spinae, adductors
muscles that often need stretching
gastrocnemius, quadriceps, deltoids
what is an example of neuromuscular exercise
balance and agility training
what is an example of teacher centered instruction
‘20 more outer thigh leg lifts and you’ll get rid of that extra stored energy on your thighs’ (not very enlifting)
visionary leadership styles
inspires by articulating a heart felt shared goal, gives feedback to improve towards goal,
coaching leadership styles
involves taking people aside for a talk to learn their personal aspirations
democratic leadership style
involves knowing when to listen and ask for input
Affliative leadership style
realization that having fun together is not a waste of time but builds emotional and capital harmony
cognitive domain
includes left brain skills like counting and right brain skills like recognition
affective domain
is positively affected by group fitness instructor who act as positive role models in terms of overal attitude about exercise
motor domain
typically the focus of many group fitness instructors as they design classes
cognitive stage of learning
participants are seeing moves for first time, there are errors and imperfect form
associative stage of learning
participants have mastered basics and can concentrate on improvement
autonomous stage of learning
movements are habitual and correct owns mistakes
First and foremost group fitness classes should be organized to ensure
safety of participants
the momentary absence of the teacher in the front of the room while giving specific cues creates
kinesthetic awareness
Command style teaching
the instructor makes all the decisions and everyone follows instructor
self check teaching style
particpant preform a task and then compare their results with given criteria
reciprocal teaching style
a partner gives feed back
DRILL
Direction Rhythm Intensity Lever Length
STEMS
Safety Timing education motivation structure
music volume reccomendations
75-80 decibals
5 stages of behavior change
precontemplation, contemplation, preparation, action, maintanence
precontemplation
people are sedentary and not even considering physical activity
contemplation
till sedentary but beginning to think about physical activity
preparation
begining to exercise
action
engaging in exercise for 6 months or less
maintance
long term exercise
SMART goal setting
Specific, Measurable, Attainable, Relevant, Time bound
Coronary Heart disease
narrowing of blood vessels that go to heart, leading cause of death in US
Hypertension
high blood pressure, risk factor for myocaridla infarction, stroke etc
rhematoid arthritis
systematic autoimmune disease, membranes lining the jointd become inflame and cause pain and swelling
multiple sclerosis
neuromuscular disease, symptoms worsen as person ages
hemmorage vs ischemic stroke
hemmorage (caused by ruptureed blood vessel in the brain and life threatening), iscemic (caused by reduced blood to brain)
hypoglycemia
blood glucose level below 70mg.dl, very dangerous
hyperglycemia
high blood glucose levels
6 exercise guidelines for obesity
- 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
guidelines for people with diabetes
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
symptoms of insulin rxn
early (insomnia, extreme hunger, head ache) late(nausea, moist pale skin, rapid pulse)
managing an asthma attack
have person relax, use prescribed medications, drink warm liquids
fibromyalgia
long term, body wide pain and tenderness in joints (many symptoms can be diminshed through exercise)
four key components of physical activity for older aults
endurance, strength, flexibility, balance
AFAA 5 questions
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.
