AFAA All Flashcards
List 8 health benefits associated with regular participation in physical activity.
Lower risk of coronary heart disease, lower risk of high blood pressure, lower risk of Type 2 diabetes, lower risk of breast cancer, reduced depression, improved cardiorespiraratory & muscular fitness, lower risk of colon cancer, prevention of weight gain.
How can interval training improve aerobic performance?
Maximizes aerobic power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs.
- Increased maximal blood flow - Performing aerobic exercise forces large volumes of blood which increases stroke volume.
- Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory system saturates blood coming from the lungs with oxygen efficiently. The high pulmonary ventilation assists with the removal of carbon dioxide during exercise.
- Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber.
Define energy and its food source.
Energy is the ability to do work and the source of energy is the sun.
Define ATP
Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways
Anaerobic and Aerobic.
An anaerobic pathway consists of:
ATP-CP - phosphagen system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to 15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
An anaerobic pathway also consist of
LACTIC ACID SYSTEM
Fuel source = GLUCOSE carbohydrate only.
Intensity = high, moderate.
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of:
AEROBIC SYSTEM
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking, biking, rowing, skating, distance running, aerobics.
Define: Aerobic
Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic
Anaerobic is without oxygen; usually w/short-spurt, high-energy activities
What is the term for Steady state:
After first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet oxygen demand of the tissues; heart rate, cardio output, and pulmonary ventilation have attained fairly constant levels.
What is the term for Excess post-oxygen consumption EPOC
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery.
What is the term for Oxygen deficit
Period in which the level of oxygen consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold
Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated.
What is the term for Aerobic capacity
Ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance.
What is the term for Lactic acid
By-product of anaerobic metabolism of glucose; milk sugar.
Aerobic vs. Anaerobic
Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs as fuel.
Aerobic - Long-duration of activity.
Anaerobic - Short-duration of activity.
Aerobic - Smaller EPOC.
Anaerobic - Greater EPOC.
Aerobic - Sub maximal, work moderate intensity.
Anaerobic - Maximal work,,high intensity.
Aerobic - Carbon dioxide and water are end products.
Anaerobic - Lactic acid is the by-product.
Aerobic - Uses oxygen in chemical breakdown.
Anaerobic - Doesn’t need Oxygen in chemical breakdown.
What is the term for Stroke volume
Volume of blood ejected by each ventricle of the heart during a single systole.
What is the term for Cardiac output
Volume of blood pumped by each ventricle in one minute.
What is the term for Venous return
Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen blood back to the heart.
What is the term for Blood pooling
Condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain.
What is the term for Vital capacity
Greatest volume of air that can be forcibly exhaled after the deepest inspiration.
What is the term for Valsalva maneuver
Dangerous condition that can occur if an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary loss of consciousness may occur.
What are blood pressure norms for a healthy person?
Resting Blood Pressure for healthy person averages about 120 - 80.
High Blood Pressure is considered 140 - 90+
What is the anatomical term for Joint
The point at which two or more bones meet and movement occurs: synovial, non-synovial.
What is the anatomical term for Ligament
Bands or sheet-like fibrous tissues connecting bone-to-bone and reinforces joints from dislocation, non-elastic, limited ROM.
What is the anatomical term for Tendon
Band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity.
What is the anatomical term for Cartilage
White, semi-opague fiborous connective tissue; cushions and prevents wear on articular surfaces.
Describe the following anatomical terms.
Anterior . Front.
Posterior . Back of body.
Medial . Midline of body.
Lateral . Head to trunk.
Supine . Lying on back.
Prone . Lying on stomach.
Superior . Upper half of body.
Inferior . lower half of the body.
Unilateral . One side of body affected.
Bilateral . both sides equally affected.
Define the following joint actions:
Flexion.
Bending of a joint between two bones.
Extension.
Increasing the angle between two bones - straightening previously in flexion.
Abduction.
Movement AWAY from the midline of body.
Adduction.
Movement TOWARDS the middle of body.
Rotation.
Movement around the axis.
Circumduction.
Movement in which an extremity describes a 360 degree circle.
Agonist
Muscle that is a prime mover, directly responsible for a particular action.
Antagonist
Muscle that acts in opposition to the action.
Primary movers
Muscles that perform movement.
Assistors
Muscle that help perform the same task.
Stabilizers
Muscle that contracts with no significant movement to maintain posture or fixate a joint.
Define the following muscular contractions:
Isometric. Tension increases, but muscle length remains the same.
Concentric. Muscle shortens as positive work is done against gravity.
Eccentric. Muscle fibers lengthen through range of motion.
Isotonic.
Tension remains constant as muscle shortens and lengthens.
Isokinetic.
Movements where muscles shorten at a constant rate. can’t be done with or without specialized equipment.
Which 3 of the muscle contractions are used in a group exercise setting?
- Concentric. shortening phase. at a joint.
- Eccentric. lengthening phase. returning from shortening phase.
- Isometric - static. held position.
Describe slow twitch and fast twitch muscle fibers.
Slow Twitch.
Type I fibers. Designed for prolonged submaximal aerobic activity.
Fast Twitch.
Type II fibers. Able to generate quick, high-intensity contractions.
List the musculoskeletal benefits of the following:
a. Weight-bearing activities
b. Increased muscular strength
c. Increased muscular flexibility
- Weight-bearing activities.
Increase bone density. - Increased muscular strength.
Increase both physical appearance and physical performance. - Increased muscular flexibility - Improves tissues and helps facilitate movement
List 3 postural deviations of the back.
- Scolious
- Kyphosis
- Lordosis
Define the stretch reflex, its purpose, and when it occurs.
Muscle contraction in response to stretching within the muscle maintains a constant length.
Explain why ballistic movements can be dangerous.
When ballistic movements are used, the muscle spindles sense the quick changes in muscle length and cause a muscular contraction.
List 6 classes of nutrients.
Water Carbs Protein Fat Vitamins Minerals
List the different types of carbohydrates and give examples of each.
Simple - Sugars (table sugar, sucrose and sugar in milk and fruit
Complex - Glucose molecules linked together - polysaccharides . grains, legumes, veggies-potatoes.
What are vitamins?
Non-caloric, organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair.
Describe the difference between fat . soluble vitamins and water-soluble vitamins.
fat soluble vitamins stored in liver and can be toxic w/overdosing.
water soluble vitamins. Excreted by kidneys, not likely to be toxic.
Water are minerals?
Inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid-based balance and are structural components of body tissue.
List a minimum of 8 dietary guidelines for Americans outlined by the U.S. Dept. of Health and Human Services and the U.S. Dept. of Agriculture.
- Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, and alcohol.
- To prevent weight gain over time, make small decreases in calories and increase activity.
- Engage in regular activity.
- Choose a variety of fruits and vegetables each day.
- Consume 3 cups of fat free or lowfat milk products per day.
- Achieve physical fitness w/cardio, stretching, resistance, calisthenics.
- Consume 3+ oz whole grain products/day.
- Consume less than 10% calories from sat. fatty acids and less that 300 mg per day of cholesterol, keep transfatty acid as low as possible
Describe MyPyramid and how participants may benefit from this resource.
Offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for Americans. It will help give participants a better understanding of what to eat and how much exercise is needed to maintain a healthy lifestyle.
Review Appendix B: AFAA’s Nutritional Supplement Policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements.
They can only be sold under MY name, where item is sold in good faith to only good candidates.
Explain the difference between an acute injury and a chronic injury.
Chronic . Most common, long-term
Acute . Sudden onset due to a specific trauma
List the part of the body in which each of the following chronic injuries occurs most often.
a) Plantar fasciitis . Inflammation of fascia/connective tissue in metatarsals. Most often occurs in arch of foot.
b) Chondromalacia . Overuse injury affecting articular cartilage of posterior surface, or patella. Most often occurs in the knee cap.
c) Achilles tendonitis . Inflammation of connective tissue that joins muscle to bone. Most often occurs in achilles tendon.
What is the difference between a muscle strain and a muscle sprain?
Strain . Overstretching or tearing of muscle or tendon.
Sprain . Tearing or overstretching of ligament.
List 3 ways to prevent injuries to vocal nodules.
Use microphone.
Non verbal cueing . gestures.
Relaxation . keep head, neck, jaw tension-free.
Pitch. speak without effort.
Posture . speak while in position.
Projection . speak out not up or down.
Environment . music at a moderate volume.
