AFAA Flashcards
list 8 health benefits associated with regular exercise
lower risk of coronary heart disease,lower risk of high blood pressure, type 2 diabetes, breast cancer risk reduced depression, improved cardiorespirtatory and muscular fitness, prevention of weight gain
how can interval training improve aerobic preformance
maximize aerobic power and minimize boredom
list 3 physiological adaptations that occur to improve xercise preformance
increased max blood flow (increases stroke volume), increased oxygen delivery and CO2 removal, increaed maximal oxygen uptake and aerobic power
define energy and its food source
the ability to do work and source is sun
what is an intercellular carrier of chenical energy produced by the body for mulscar work
adenosine triphosphate ATP
list 2 energy pathways
Anaerobic and Aerobic
anaerobic path way ATP CP- Fuel source, intensity, duration, 3 examples of activites that utilize this system
creatine phosphate, very high intensity, 1-15secs,sprinting, jumping, kicking
anaerobic pathway lactice acid system fuel source, intesnity, duation, example
carbohydrate only, high intensity, 45-90sec, prolonged sprints, swimming, cycling
Aerobic pathway fuel source, intensity, duration, example
carbs, protein, fat, moderate to low intesnity, >5 mins, cross country, walking, sleeping, biking
define aerobic
requires oxygen
define anaerobic
does not require oxygen
Steady State
After beginning exercise, the oxygen uptake meets the oxygen demands, usually 3-4 mins after exercise, cardiac output and heart rate and pulmonary ventilation are constant
Excess Post oxygen COnsumption
after exercise has stopped, there is still elevated intake of oxygen for several minutes during recovery
Oxyge Deficit
period in which the level of oxygen consumption is below what is necessary to supply ATP production
Anaerobic threshold
when body can no longer meet its demand for oxygen and must undergo anaerobic metabolism
Aerobic Capacity
ability of body to remove oxygen from the air and transfer it to working muscles (related to cardiorespiratory endurance)
Lactic ACid
Byproduct of anaerobic metabolic pathway
Aerobic vs. Anaerobic
Aerobic-complete breakdown of glucose, use of carbs, fat, protein, long duration activity, smaller EPOC. Anaerobic-partial breakdown of glucose, only carb, short duration, greater EPOC
Stroke Volume
Amount of blood pumped per heart beat-volume of blood ejected by each ventricle of te heart during asingle systole
Cardiac output
volume of blood pumped by each ventricle in one minute
Venous Return
Pumping action of the muscles in extremeties and respiratory system along with venoconstriction to moe oxygen poor blood back to heart
Blodd Polling
condition caused by ceasing vigorous exercise too aburptly so that blood reamins in the extremities and not deliverd to heart
Vital Capacity
Greatest volume of air that can be forcibly exhaled after deepest inhalation
Valsalva Maneuver
Danverous condition that can occur if an individual holds their breath forming an unequal pressure in the brain
Blood pressure for normal person? too high?
120/ 80 is good. 140/90 is bad!
Joint
Where two bones meet
Ligament
attaches bone to bone, fibrous tissues
Tendon
Attaches muscle to bone,dense fibrous tissue, not very elastic
Cartliage
connective tissue that cushions the articular surfaces
Anterior/Posterior
Front and back of body
Medial/Lateral
Midline of body, head to trunk
supine/prone
lying on back, lying on stomach
superior/inferior
upper half of body, lower half of body
Unilateral/bilateral
one side of body affected/ both sides affected
Joint actions
Flexion, extension, abduction, adduction, rotation, cirucmduction
Flexion
decreasing angle between two bones
Extension
increae in angle between bones
Abduction
movement away from the body
Adduction
movement towards midline of the body
rotation
movment around the axis
cirucmduction
movment in which an extremity describes a 360 degree circle
agonist
main muscle causing movment, prime mover
antagonist
muscles that moves in opposition to the agonist
Primary Movers
muscle that preforms the movment
Assitors
Muscles that help preform the same task
Stabilizers
Muscles that contract with no significant movement but to maintin posture or fixate joint
Isometric
Tension increases but muscle length remains the same
Concentric
shortenting, contracting of muscles
Eccentric
enlongating of muscles
Isotonic
Tensions remains the the same as muscle shortens and lengthens
Isokinetic
movements where muscles shorten at a constant rate, reqiures special equipment
3 muscle contractions used in group exercise setting
concentric, essentric, isometric
slow twitch fibers
have lots of mitochondria and resistant to fatigue, aerobic activity
fast twicht fibers
type II fibers quick high intesnity contractions, anaerobic acitvity
benefits of weight bearing activities
increased muscular strength and endurance, improved bone density, more lean mass
3 postural deviations of the back
kyphosis, lordosis, scoliosis
What is stretch flex
When muscles suddenly stretch they respond by contracting to try and maintain length
why are ballistic movements dangerous
muscles that are subject to high velocity changes and stretch reflex kicks in, but can tear
list 6 classes of nutrients
water, mineral, vitamins, carbohydrates, protein , fat
Different types of carbs
simple- sugars like sucrose or sugar in fruit, Complex-polysacchrides
vitamins
organic non caloric compounds needed to assist growth and bodily functions such as repair and maintanance
fat soluble vs water soluble
fat- is stored in the liver, can overdose. Water- cannot be stored and is excreted through kidneys
difference between acute and chronic injury
acute-sudden onset. Chronic long term, most common
where does plantar fascitis occur
inflamation fo fascia, most common in arch of foot
Chondromalacia
Overuse injury affecting articular cartilage of posterior surface, knee cap
Achilles Tendonitis
inflammation of connective tissue in tendon. achilles tendon
muscle strain vs. muscle sprain
Strain-tearing of tendon. Sprain-tearing of ligament
3 ways to prevent low back pain
proper position, exercise selection, attention to knees and spine
3 ways to prevent shin splints
good footwear, quality flooring, safe technique
What is first AID action for musculoskeletal injry
RICE- rest, ice, compression, elevation
4 steps in recognizing emergency
survey, assesment, prioritazation
FITT principle training variables
Frequency, Intensity, Time, Type
Overload principle
work the muscles harder than normal level to see effect
Progression
exercise program should provide gradual increase in one of the FITT variables
Specificty of Trianing Principle SAID stands for
Specific Adaptation to Imposed Demand
Reversibility Principle
when workload is decreased, detraining will occur
Overtraining
body needs time to recover otherwise it does not have time to rest and rebuild
health related components of fitness
cardiorespiratory fitness, muscular strength and endurance, flexibility, body composition
Skill related components
agility, balance, power, reaction time, speed
BMI for obese person
body mass index . >30%
ParQ
physical activity readiness questionare
medical clearance recommendations for high risk particpants
medical exam and clearance before, exercise testing participating in vigorous exercise.
signs to STOP exercising
nausea, dizziness, tightness in chest, loss of muscle control, severe breathlessness,
signs to decrease intensity of wait till signs dissappear
labored breathing,excessive heart rate elevation, redness, lack of proper control
symptoms of overtraining
fatiguq, anemia, amenorrhea, constant muscle soreness
6 ways to avoid overtraining
vary class type, limit number of high impact classes, preform warm up and cool down, limit amount of active demonstration, decease schedule, nutritious diet
according to AFAA a group exercise instrcutor should teach at what class level
intermediate- with explanation, demonstration of modifications
instructors should evaluate an exercise form which two view points
effectiveness, and potential risk
AFAA 5 questions
What is the purpose of this exercise, are you doing it effectively, does it have risks, can you maintain posture and form, who is it appropraite/ inappropraite for
AFAA class structure
Pre-class announcement, warm up, body work out (cardiorespiratory, muscular, flexibility), Cool down stretching
proper warm up purpose, duration
increase core temperature and prepare muscles for movements to follow, 8-12 mins.
Types of warm ups
Rehearsal moves- preforming lighter versions of movements to come. Limbering moves- smooth full range that will be used in work out. Preparatory streching- gentle stretches
Cardiorespiratory purpose and duration
continuous aerobic activity, improve heart circulatory and pulmonary systems. 20-45 mins
methods of cardio
continous,interval, intermittent (less structured than interval), circuit
strength training purpose and duration
involves working indiviudal muscle groups against fatigue, to preform everday actvites, increase bone density, metabolism, 45-60 mins
Strength traning methods
muscle isolation, multi muscle, torso stablization (enhances proper spinal alignment), functional training (replicates every day activities)
flexibility training purpose and duration
focuses on joint mobility and muscle suppleness, improve joint mobility and decrease risk of injury, 5-10 mins to full 60 mins class
final segment of class prupose and duration
closure of work out including stretching and relaxation, to promote mind body awareness and decrease heart rate and blood pressure, 5-10 mins
3 methods of relaxation
physical focus (use on bodily system), mental/abstract focus (use imiagination), combination (physical and mental relaxation)
RHR
resting heart rate, number of heart beats per min in resting state (cardio fitness reducese RHR)
How to calculate MHR (HRmax)
220-age=bpm
THRR vs HRR
THRR-maximum heart rate. HRR factors in resting heart rate
recovery heart rate
reflects the speed at which heart rate returns to rest
Preferred anatomical site for pulse checking is ___ and secondary is ____
Radial, Carotid
AFAA recommended counting time for heart rate is
10 sec
Once cued to begin , start counting beats with the number
1 Note: multiply by 6 to determine exercise working heart rate
Rating of Percieved Exertion
How hard an individual is working on a scale of 1-10 (takes into account many factors of fatigue)
Talk Test
Engaging in conversation during exercise to monitor intensity
4 ways choreography can increase intensity
1.offer varied intensity modifications 2.break up moves into bite size peices and then build up 3.alternate high with low intensity moves 4.motiviate!
RHYTHM
the beat or feel of music
what is a musical phrase
a 32 count section
low impact aerobics examples
keep one foot remain on ground: squat, plie, step touch
moderate impact aerobics
slighting moving off ground: skip, twist, knee lifts
high impact aerobics
jumping, jog, jumping jacks
4 motivational techniques to sustain a Type B particpant for life long ecercise
Feedback, support, recognition, encouragement
8 action steps an instructor should take to enhance exercise adherence for novice participant
footwork, directional, ryhthmic, numerical, functionality, step, alignment, verbal.nonverbal, visual
how can exercises preformed in water can be beneficial
resistance against water is higher intesnity for cardio and weight management, no impact so good for avoiding injuries
Circuit training
Many different exercises and stations made in a circuit, cardio and strength training in short time
Interval training
can be same exercise but at different intesnities, strengthening and endurance, 3 energy systems
2 types of circuit training
super circuit-quick intense cardio/weight set up. Peripheral heart action- several sequences each targeting different muscle groups
work/active recovery ratio
how much time is spent pushing hard and then how much time recovery before repeating
work to recovery ratio
1:1, the same amount of time spent pushing hard as recovering
4 things to ensure someone is biking properly
hands light on bar, control speed and resistance, pushing with flat foot parallel to floor in pedal
what should instructur consider when teaching spinning class
off bike teaching, counting, positive affirmations, goal setting
AFAA reccomended repititions for group exercise
8-12
4 muscles the tend to be weaker than opposing group
deltoids, rhomboids, traps, abdomin,
muscles that tend to be tight
gastroc nemius, front deltoid, hamstrings, pecotrials
4 strength training sequences
1.moving from one muscle group to next. 2 repeating series of exercises 3.moving through exrecises that include many muscle groups
7 principles of Mat science
Balance, Extension, Alignment, Range of Motion, Progression, Flow, Breath
4 class format guidelines
always begin with warm up, move fluidly and mindfully with each exercise, develop appriopratie levels of intensity, always finish with cool down
guidelines for various step levels
level 1: 4” non participant. level2: 4-6” new to step Level 3. 4-8” regular stepper Level 4: 4-10” highly skilled
appropraite music bpm for warm up, carido, muscular strength
warm up- 120-134bpm. Cardio-118-128. Muscular strength 120-130
proper stepping techniques
focus on feet first then add arm movement, step in center, knee flexion<90 degrees, step lightly, allow whole foot to contact floor
EIA and how to prevent
Exercise Induced Asthma, it can be prevented by having an inhaler, exercise should start low and then to high, avoid cold or high pollen, breathe through nose
Guidelines for people with heart disease
avoid high intesnity, or start with low, particpants should be screened, follow guidelines from physicians, notify when there are signs or symptoms
guidelines for people with arthritis
low impact exercises, low intensity and frequency exercises, isometric exercises,extended warm up and cool down
guidelines for diabetic persons
type of medication, when they eat, what time of day it is, always carry carb snack, avoid exercise during peak insulin production
guidelines for hypertension participants
avoid high intsneity, emphasize cardio activity, 30-60mins daily, avoid positions with feet higher than head, teach relaxation
no one rule necessarily applies to all large sized adults in terms of exercise precautions because
a person can be “fat and fit, a heavy person can be very healthy
