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

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2
Q

how can interval training improve aerobic preformance

A

maximize aerobic power and minimize boredom

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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

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4
Q

define energy and its food source

A

the ability to do work and source is sun

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5
Q

what is an intercellular carrier of chenical energy produced by the body for mulscar work

A

adenosine triphosphate ATP

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6
Q

list 2 energy pathways

A

Anaerobic and Aerobic

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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

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8
Q

anaerobic pathway lactice acid system fuel source, intesnity, duation, example

A

carbohydrate only, high intensity, 45-90sec, prolonged sprints, swimming, cycling

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9
Q

Aerobic pathway fuel source, intensity, duration, example

A

carbs, protein, fat, moderate to low intesnity, >5 mins, cross country, walking, sleeping, biking

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10
Q

define aerobic

A

requires oxygen

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11
Q

define anaerobic

A

does not require oxygen

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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

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13
Q

Excess Post oxygen COnsumption

A

after exercise has stopped, there is still elevated intake of oxygen for several minutes during recovery

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14
Q

Oxyge Deficit

A

period in which the level of oxygen consumption is below what is necessary to supply ATP production

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15
Q

Anaerobic threshold

A

when body can no longer meet its demand for oxygen and must undergo anaerobic metabolism

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16
Q

Aerobic Capacity

A

ability of body to remove oxygen from the air and transfer it to working muscles (related to cardiorespiratory endurance)

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17
Q

Lactic ACid

A

Byproduct of anaerobic metabolic pathway

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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

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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

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20
Q

Cardiac output

A

volume of blood pumped by each ventricle in one minute

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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

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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

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23
Q

Vital Capacity

A

Greatest volume of air that can be forcibly exhaled after deepest inhalation

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24
Q

Valsalva Maneuver

A

Danverous condition that can occur if an individual holds their breath forming an unequal pressure in the brain

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25
Q

Blood pressure for normal person? too high?

A

120/ 80 is good. 140/90 is bad!

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26
Q

Joint

A

Where two bones meet

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27
Q

Ligament

A

attaches bone to bone, fibrous tissues

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28
Q

Tendon

A

Attaches muscle to bone,dense fibrous tissue, not very elastic

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29
Q

Cartliage

A

connective tissue that cushions the articular surfaces

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30
Q

Anterior/Posterior

A

Front and back of body

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31
Q

Medial/Lateral

A

Midline of body, head to trunk

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32
Q

supine/prone

A

lying on back, lying on stomach

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33
Q

superior/inferior

A

upper half of body, lower half of body

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34
Q

Unilateral/bilateral

A

one side of body affected/ both sides affected

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35
Q

Joint actions

A

Flexion, extension, abduction, adduction, rotation, cirucmduction

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36
Q

Flexion

A

decreasing angle between two bones

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37
Q

Extension

A

increae in angle between bones

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38
Q

Abduction

A

movement away from the body

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39
Q

Adduction

A

movement towards midline of the body

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40
Q

rotation

A

movment around the axis

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41
Q

cirucmduction

A

movment in which an extremity describes a 360 degree circle

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42
Q

agonist

A

main muscle causing movment, prime mover

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43
Q

antagonist

A

muscles that moves in opposition to the agonist

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44
Q

Primary Movers

A

muscle that preforms the movment

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45
Q

Assitors

A

Muscles that help preform the same task

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46
Q

Stabilizers

A

Muscles that contract with no significant movement but to maintin posture or fixate joint

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47
Q

Isometric

A

Tension increases but muscle length remains the same

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48
Q

Concentric

A

shortenting, contracting of muscles

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49
Q

Eccentric

A

enlongating of muscles

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50
Q

Isotonic

A

Tensions remains the the same as muscle shortens and lengthens

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51
Q

Isokinetic

A

movements where muscles shorten at a constant rate, reqiures special equipment

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52
Q

3 muscle contractions used in group exercise setting

A

concentric, essentric, isometric

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53
Q

slow twitch fibers

A

have lots of mitochondria and resistant to fatigue, aerobic activity

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54
Q

fast twicht fibers

A

type II fibers quick high intesnity contractions, anaerobic acitvity

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55
Q

benefits of weight bearing activities

A

increased muscular strength and endurance, improved bone density, more lean mass

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56
Q

3 postural deviations of the back

A

kyphosis, lordosis, scoliosis

57
Q

What is stretch flex

A

When muscles suddenly stretch they respond by contracting to try and maintain length

58
Q

why are ballistic movements dangerous

A

muscles that are subject to high velocity changes and stretch reflex kicks in, but can tear

59
Q

list 6 classes of nutrients

A

water, mineral, vitamins, carbohydrates, protein , fat

60
Q

Different types of carbs

A

simple- sugars like sucrose or sugar in fruit, Complex-polysacchrides

61
Q

vitamins

A

organic non caloric compounds needed to assist growth and bodily functions such as repair and maintanance

62
Q

fat soluble vs water soluble

A

fat- is stored in the liver, can overdose. Water- cannot be stored and is excreted through kidneys

63
Q

difference between acute and chronic injury

A

acute-sudden onset. Chronic long term, most common

64
Q

where does plantar fascitis occur

A

inflamation fo fascia, most common in arch of foot

65
Q

Chondromalacia

A

Overuse injury affecting articular cartilage of posterior surface, knee cap

66
Q

Achilles Tendonitis

A

inflammation of connective tissue in tendon. achilles tendon

67
Q

muscle strain vs. muscle sprain

A

Strain-tearing of tendon. Sprain-tearing of ligament

68
Q

3 ways to prevent low back pain

A

proper position, exercise selection, attention to knees and spine

69
Q

3 ways to prevent shin splints

A

good footwear, quality flooring, safe technique

70
Q

What is first AID action for musculoskeletal injry

A

RICE- rest, ice, compression, elevation

71
Q

4 steps in recognizing emergency

A

survey, assesment, prioritazation

72
Q

FITT principle training variables

A

Frequency, Intensity, Time, Type

73
Q

Overload principle

A

work the muscles harder than normal level to see effect

74
Q

Progression

A

exercise program should provide gradual increase in one of the FITT variables

75
Q

Specificty of Trianing Principle SAID stands for

A

Specific Adaptation to Imposed Demand

76
Q

Reversibility Principle

A

when workload is decreased, detraining will occur

77
Q

Overtraining

A

body needs time to recover otherwise it does not have time to rest and rebuild

78
Q

health related components of fitness

A

cardiorespiratory fitness, muscular strength and endurance, flexibility, body composition

79
Q

Skill related components

A

agility, balance, power, reaction time, speed

80
Q

BMI for obese person

A

body mass index . >30%

81
Q

ParQ

A

physical activity readiness questionare

82
Q

medical clearance recommendations for high risk particpants

A

medical exam and clearance before, exercise testing participating in vigorous exercise.

83
Q

signs to STOP exercising

A

nausea, dizziness, tightness in chest, loss of muscle control, severe breathlessness,

84
Q

signs to decrease intensity of wait till signs dissappear

A

labored breathing,excessive heart rate elevation, redness, lack of proper control

85
Q

symptoms of overtraining

A

fatiguq, anemia, amenorrhea, constant muscle soreness

86
Q

6 ways to avoid overtraining

A

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
Q

according to AFAA a group exercise instrcutor should teach at what class level

A

intermediate- with explanation, demonstration of modifications

88
Q

instructors should evaluate an exercise form which two view points

A

effectiveness, and potential risk

89
Q

AFAA 5 questions

A

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
Q

AFAA class structure

A

Pre-class announcement, warm up, body work out (cardiorespiratory, muscular, flexibility), Cool down stretching

91
Q

proper warm up purpose, duration

A

increase core temperature and prepare muscles for movements to follow, 8-12 mins.

92
Q

Types of warm ups

A

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
Q

Cardiorespiratory purpose and duration

A

continuous aerobic activity, improve heart circulatory and pulmonary systems. 20-45 mins

94
Q

methods of cardio

A

continous,interval, intermittent (less structured than interval), circuit

95
Q

strength training purpose and duration

A

involves working indiviudal muscle groups against fatigue, to preform everday actvites, increase bone density, metabolism, 45-60 mins

96
Q

Strength traning methods

A

muscle isolation, multi muscle, torso stablization (enhances proper spinal alignment), functional training (replicates every day activities)

97
Q

flexibility training purpose and duration

A

focuses on joint mobility and muscle suppleness, improve joint mobility and decrease risk of injury, 5-10 mins to full 60 mins class

98
Q

final segment of class prupose and duration

A

closure of work out including stretching and relaxation, to promote mind body awareness and decrease heart rate and blood pressure, 5-10 mins

99
Q

3 methods of relaxation

A

physical focus (use on bodily system), mental/abstract focus (use imiagination), combination (physical and mental relaxation)

100
Q

RHR

A

resting heart rate, number of heart beats per min in resting state (cardio fitness reducese RHR)

101
Q

How to calculate MHR (HRmax)

A

220-age=bpm

102
Q

THRR vs HRR

A

THRR-maximum heart rate. HRR factors in resting heart rate

103
Q

recovery heart rate

A

reflects the speed at which heart rate returns to rest

104
Q

Preferred anatomical site for pulse checking is ___ and secondary is ____

A

Radial, Carotid

105
Q

AFAA recommended counting time for heart rate is

A

10 sec

106
Q

Once cued to begin , start counting beats with the number

A

1 Note: multiply by 6 to determine exercise working heart rate

107
Q

Rating of Percieved Exertion

A

How hard an individual is working on a scale of 1-10 (takes into account many factors of fatigue)

108
Q

Talk Test

A

Engaging in conversation during exercise to monitor intensity

109
Q

4 ways choreography can increase intensity

A

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
Q

RHYTHM

A

the beat or feel of music

111
Q

what is a musical phrase

A

a 32 count section

112
Q

low impact aerobics examples

A

keep one foot remain on ground: squat, plie, step touch

113
Q

moderate impact aerobics

A

slighting moving off ground: skip, twist, knee lifts

114
Q

high impact aerobics

A

jumping, jog, jumping jacks

115
Q

4 motivational techniques to sustain a Type B particpant for life long ecercise

A

Feedback, support, recognition, encouragement

116
Q

8 action steps an instructor should take to enhance exercise adherence for novice participant

A

footwork, directional, ryhthmic, numerical, functionality, step, alignment, verbal.nonverbal, visual

117
Q

how can exercises preformed in water can be beneficial

A

resistance against water is higher intesnity for cardio and weight management, no impact so good for avoiding injuries

118
Q

Circuit training

A

Many different exercises and stations made in a circuit, cardio and strength training in short time

119
Q

Interval training

A

can be same exercise but at different intesnities, strengthening and endurance, 3 energy systems

120
Q

2 types of circuit training

A

super circuit-quick intense cardio/weight set up. Peripheral heart action- several sequences each targeting different muscle groups

121
Q

work/active recovery ratio

A

how much time is spent pushing hard and then how much time recovery before repeating

122
Q

work to recovery ratio

A

1:1, the same amount of time spent pushing hard as recovering

123
Q

4 things to ensure someone is biking properly

A

hands light on bar, control speed and resistance, pushing with flat foot parallel to floor in pedal

124
Q

what should instructur consider when teaching spinning class

A

off bike teaching, counting, positive affirmations, goal setting

125
Q

AFAA reccomended repititions for group exercise

A

8-12

126
Q

4 muscles the tend to be weaker than opposing group

A

deltoids, rhomboids, traps, abdomin,

127
Q

muscles that tend to be tight

A

gastroc nemius, front deltoid, hamstrings, pecotrials

128
Q

4 strength training sequences

A

1.moving from one muscle group to next. 2 repeating series of exercises 3.moving through exrecises that include many muscle groups

129
Q

7 principles of Mat science

A

Balance, Extension, Alignment, Range of Motion, Progression, Flow, Breath

130
Q

4 class format guidelines

A

always begin with warm up, move fluidly and mindfully with each exercise, develop appriopratie levels of intensity, always finish with cool down

131
Q

guidelines for various step levels

A

level 1: 4” non participant. level2: 4-6” new to step Level 3. 4-8” regular stepper Level 4: 4-10” highly skilled

132
Q

appropraite music bpm for warm up, carido, muscular strength

A

warm up- 120-134bpm. Cardio-118-128. Muscular strength 120-130

133
Q

proper stepping techniques

A

focus on feet first then add arm movement, step in center, knee flexion<90 degrees, step lightly, allow whole foot to contact floor

134
Q

EIA and how to prevent

A

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
Q

Guidelines for people with heart disease

A

avoid high intesnity, or start with low, particpants should be screened, follow guidelines from physicians, notify when there are signs or symptoms

136
Q

guidelines for people with arthritis

A

low impact exercises, low intensity and frequency exercises, isometric exercises,extended warm up and cool down

137
Q

guidelines for diabetic persons

A

type of medication, when they eat, what time of day it is, always carry carb snack, avoid exercise during peak insulin production

138
Q

guidelines for hypertension participants

A

avoid high intsneity, emphasize cardio activity, 30-60mins daily, avoid positions with feet higher than head, teach relaxation

139
Q

no one rule necessarily applies to all large sized adults in terms of exercise precautions because

A

a person can be “fat and fit, a heavy person can be very healthy