AFAA Flashcards
1
Q
list 8 health benefits associated with regular exercise
A
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
2
Q
how can interval training improve aerobic preformance
A
maximize aerobic power and minimize boredom
3
Q
list 3 physiological adaptations that occur to improve xercise preformance
A
increased max blood flow (increases stroke volume), increased oxygen delivery and CO2 removal, increaed maximal oxygen uptake and aerobic power
4
Q
define energy and its food source
A
the ability to do work and source is sun
5
Q
what is an intercellular carrier of chenical energy produced by the body for mulscar work
A
adenosine triphosphate ATP
6
Q
list 2 energy pathways
A
Anaerobic and Aerobic
7
Q
anaerobic path way ATP CP- Fuel source, intensity, duration, 3 examples of activites that utilize this system
A
creatine phosphate, very high intensity, 1-15secs,sprinting, jumping, kicking
8
Q
anaerobic pathway lactice acid system fuel source, intesnity, duation, example
A
carbohydrate only, high intensity, 45-90sec, prolonged sprints, swimming, cycling
9
Q
Aerobic pathway fuel source, intensity, duration, example
A
carbs, protein, fat, moderate to low intesnity, >5 mins, cross country, walking, sleeping, biking
10
Q
define aerobic
A
requires oxygen
11
Q
define anaerobic
A
does not require oxygen
12
Q
Steady State
A
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
13
Q
Excess Post oxygen COnsumption
A
after exercise has stopped, there is still elevated intake of oxygen for several minutes during recovery
14
Q
Oxyge Deficit
A
period in which the level of oxygen consumption is below what is necessary to supply ATP production
15
Q
Anaerobic threshold
A
when body can no longer meet its demand for oxygen and must undergo anaerobic metabolism
16
Q
Aerobic Capacity
A
ability of body to remove oxygen from the air and transfer it to working muscles (related to cardiorespiratory endurance)
17
Q
Lactic ACid
A
Byproduct of anaerobic metabolic pathway
18
Q
Aerobic vs. Anaerobic
A
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
19
Q
Stroke Volume
A
Amount of blood pumped per heart beat-volume of blood ejected by each ventricle of te heart during asingle systole
20
Q
Cardiac output
A
volume of blood pumped by each ventricle in one minute
21
Q
Venous Return
A
Pumping action of the muscles in extremeties and respiratory system along with venoconstriction to moe oxygen poor blood back to heart
22
Q
Blodd Polling
A
condition caused by ceasing vigorous exercise too aburptly so that blood reamins in the extremities and not deliverd to heart
23
Q
Vital Capacity
A
Greatest volume of air that can be forcibly exhaled after deepest inhalation
24
Q
Valsalva Maneuver
A
Danverous condition that can occur if an individual holds their breath forming an unequal pressure in the brain
25
Blood pressure for normal person? too high?
120/ 80 is good. 140/90 is bad!
26
Joint
Where two bones meet
27
Ligament
attaches bone to bone, fibrous tissues
28
Tendon
Attaches muscle to bone,dense fibrous tissue, not very elastic
29
Cartliage
connective tissue that cushions the articular surfaces
30
Anterior/Posterior
Front and back of body
31
Medial/Lateral
Midline of body, head to trunk
32
supine/prone
lying on back, lying on stomach
33
superior/inferior
upper half of body, lower half of body
34
Unilateral/bilateral
one side of body affected/ both sides affected
35
Joint actions
Flexion, extension, abduction, adduction, rotation, cirucmduction
36
Flexion
decreasing angle between two bones
37
Extension
increae in angle between bones
38
Abduction
movement away from the body
39
Adduction
movement towards midline of the body
40
rotation
movment around the axis
41
cirucmduction
movment in which an extremity describes a 360 degree circle
42
agonist
main muscle causing movment, prime mover
43
antagonist
muscles that moves in opposition to the agonist
44
Primary Movers
muscle that preforms the movment
45
Assitors
Muscles that help preform the same task
46
Stabilizers
Muscles that contract with no significant movement but to maintin posture or fixate joint
47
Isometric
Tension increases but muscle length remains the same
48
Concentric
shortenting, contracting of muscles
49
Eccentric
enlongating of muscles
50
Isotonic
Tensions remains the the same as muscle shortens and lengthens
51
Isokinetic
movements where muscles shorten at a constant rate, reqiures special equipment
52
3 muscle contractions used in group exercise setting
concentric, essentric, isometric
53
slow twitch fibers
have lots of mitochondria and resistant to fatigue, aerobic activity
54
fast twicht fibers
type II fibers quick high intesnity contractions, anaerobic acitvity
55
benefits of weight bearing activities
increased muscular strength and endurance, improved bone density, more lean mass
56
3 postural deviations of the back
kyphosis, lordosis, scoliosis
57
What is stretch flex
When muscles suddenly stretch they respond by contracting to try and maintain length
58
why are ballistic movements dangerous
muscles that are subject to high velocity changes and stretch reflex kicks in, but can tear
59
list 6 classes of nutrients
water, mineral, vitamins, carbohydrates, protein , fat
60
Different types of carbs
simple- sugars like sucrose or sugar in fruit, Complex-polysacchrides
61
vitamins
organic non caloric compounds needed to assist growth and bodily functions such as repair and maintanance
62
fat soluble vs water soluble
fat- is stored in the liver, can overdose. Water- cannot be stored and is excreted through kidneys
63
difference between acute and chronic injury
acute-sudden onset. Chronic long term, most common
64
where does plantar fascitis occur
inflamation fo fascia, most common in arch of foot
65
Chondromalacia
Overuse injury affecting articular cartilage of posterior surface, knee cap
66
Achilles Tendonitis
inflammation of connective tissue in tendon. achilles tendon
67
muscle strain vs. muscle sprain
Strain-tearing of tendon. Sprain-tearing of ligament
68
3 ways to prevent low back pain
proper position, exercise selection, attention to knees and spine
69
3 ways to prevent shin splints
good footwear, quality flooring, safe technique
70
What is first AID action for musculoskeletal injry
RICE- rest, ice, compression, elevation
71
4 steps in recognizing emergency
survey, assesment, prioritazation
72
FITT principle training variables
Frequency, Intensity, Time, Type
73
Overload principle
work the muscles harder than normal level to see effect
74
Progression
exercise program should provide gradual increase in one of the FITT variables
75
Specificty of Trianing Principle SAID stands for
Specific Adaptation to Imposed Demand
76
Reversibility Principle
when workload is decreased, detraining will occur
77
Overtraining
body needs time to recover otherwise it does not have time to rest and rebuild
78
health related components of fitness
cardiorespiratory fitness, muscular strength and endurance, flexibility, body composition
79
Skill related components
agility, balance, power, reaction time, speed
80
BMI for obese person
body mass index . >30%
81
ParQ
physical activity readiness questionare
82
medical clearance recommendations for high risk particpants
medical exam and clearance before, exercise testing participating in vigorous exercise.
83
signs to STOP exercising
nausea, dizziness, tightness in chest, loss of muscle control, severe breathlessness,
84
signs to decrease intensity of wait till signs dissappear
labored breathing,excessive heart rate elevation, redness, lack of proper control
85
symptoms of overtraining
fatiguq, anemia, amenorrhea, constant muscle soreness
86
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
87
according to AFAA a group exercise instrcutor should teach at what class level
intermediate- with explanation, demonstration of modifications
88
instructors should evaluate an exercise form which two view points
effectiveness, and potential risk
89
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
90
AFAA class structure
Pre-class announcement, warm up, body work out (cardiorespiratory, muscular, flexibility), Cool down stretching
91
proper warm up purpose, duration
increase core temperature and prepare muscles for movements to follow, 8-12 mins.
92
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
93
Cardiorespiratory purpose and duration
continuous aerobic activity, improve heart circulatory and pulmonary systems. 20-45 mins
94
methods of cardio
continous,interval, intermittent (less structured than interval), circuit
95
strength training purpose and duration
involves working indiviudal muscle groups against fatigue, to preform everday actvites, increase bone density, metabolism, 45-60 mins
96
Strength traning methods
muscle isolation, multi muscle, torso stablization (enhances proper spinal alignment), functional training (replicates every day activities)
97
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
98
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
99
3 methods of relaxation
physical focus (use on bodily system), mental/abstract focus (use imiagination), combination (physical and mental relaxation)
100
RHR
resting heart rate, number of heart beats per min in resting state (cardio fitness reducese RHR)
101
How to calculate MHR (HRmax)
220-age=bpm
102
THRR vs HRR
THRR-maximum heart rate. HRR factors in resting heart rate
103
recovery heart rate
reflects the speed at which heart rate returns to rest
104
Preferred anatomical site for pulse checking is ___ and secondary is ____
Radial, Carotid
105
AFAA recommended counting time for heart rate is
10 sec
106
Once cued to begin , start counting beats with the number
1 Note: multiply by 6 to determine exercise working heart rate
107
Rating of Percieved Exertion
How hard an individual is working on a scale of 1-10 (takes into account many factors of fatigue)
108
Talk Test
Engaging in conversation during exercise to monitor intensity
109
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!
110
RHYTHM
the beat or feel of music
111
what is a musical phrase
a 32 count section
112
low impact aerobics examples
keep one foot remain on ground: squat, plie, step touch
113
moderate impact aerobics
slighting moving off ground: skip, twist, knee lifts
114
high impact aerobics
jumping, jog, jumping jacks
115
4 motivational techniques to sustain a Type B particpant for life long ecercise
Feedback, support, recognition, encouragement
116
8 action steps an instructor should take to enhance exercise adherence for novice participant
footwork, directional, ryhthmic, numerical, functionality, step, alignment, verbal.nonverbal, visual
117
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
118
Circuit training
Many different exercises and stations made in a circuit, cardio and strength training in short time
119
Interval training
can be same exercise but at different intesnities, strengthening and endurance, 3 energy systems
120
2 types of circuit training
super circuit-quick intense cardio/weight set up. Peripheral heart action- several sequences each targeting different muscle groups
121
work/active recovery ratio
how much time is spent pushing hard and then how much time recovery before repeating
122
work to recovery ratio
1:1, the same amount of time spent pushing hard as recovering
123
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
124
what should instructur consider when teaching spinning class
off bike teaching, counting, positive affirmations, goal setting
125
AFAA reccomended repititions for group exercise
8-12
126
4 muscles the tend to be weaker than opposing group
deltoids, rhomboids, traps, abdomin,
127
muscles that tend to be tight
gastroc nemius, front deltoid, hamstrings, pecotrials
128
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
129
7 principles of Mat science
Balance, Extension, Alignment, Range of Motion, Progression, Flow, Breath
130
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
131
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
132
appropraite music bpm for warm up, carido, muscular strength
warm up- 120-134bpm. Cardio-118-128. Muscular strength 120-130
133
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
134
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
135
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
136
guidelines for people with arthritis
low impact exercises, low intensity and frequency exercises, isometric exercises,extended warm up and cool down
137
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
138
guidelines for hypertension participants
avoid high intsneity, emphasize cardio activity, 30-60mins daily, avoid positions with feet higher than head, teach relaxation
139
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
