AFAA Fitness Exam Flashcards
(283 cards)
1
Q
A person with a BMI of 30 or above , or is at least 30 lbs over the recommended weight for their height
A
Obesity
2
Q
What are the 5 AFAA Questions
A
PESAP - Purpose, Effectiveness, Safety, Accuracy, Participants
3
Q
Purpose Question for AFAA 5 Questions
A
What is the purpose of the exercise - ie, strength, conditioning, flexibility, skill development, stress reduction
4
Q
Effectiveness Question for AFAA 5 Questions
A
Are you doing the exercise effectively, ie with proper range of motion, speed, body position, efficient posture
5
Q
Safety Question for AFAA 5 Questions
A
Does the exercise create any safety concerns - ie environmental concerns, potential stress areas
6
Q
Accuracy Question for AFAA 5 Questions
A
Can you maintain proper alignment and form for the duration of the exercise - ie form, dynamic posture, stabilization, or balance
7
Q
Participants Question for AFAA 5 Questions
A
For whom is the exercise appropriate - ie whether the participant is a beginner, intermediate, etc or any limitations noted by the participant
8
Q
All components of class are created by a single person, business, or organization
A
Pre-Choreographed
9
Q
Template that provides overall class direction while allowing instructors to manipulate other variables
A
Pre-Designed
10
Q
A method of designing, developing, delivering movement to participants based on the instructor’s personal preferences, skill set, and knowledge of exercise selection
A
Freestyle Choreography
11
Q
Form or mode of exercise that presents a specific stress to the body
A
Modality
12
Q
Base organizational structure that connects components of a class with a particular outcome - ex: HITT, Cycling, Mind-body
A
Format
13
Q
Interrelation of actions of nervous, muscular, skeletal systems to create movement
A
Kinetic Chain
14
Q
The study of human movement
A
Kinesiology
15
Q
Study of how forces affect a living body
A
Biomechanics
16
Q
Standard reference posture where the body stands upright with the arms beside the trunk, and the palms and head both face forward
A
Anatomic Position
17
Q
Toward or on the FRONT side of the body
A
Anterior
18
Q
Toward or on the BACK side of the body
A
Posterior
19
Q
Above a landmark or closer to the head
A
Superior
20
Q
Toward the bottom part of the body, or closer to the feet
A
Inferior
21
Q
Closer to the center of the body
A
Proximal
22
Q
Farther from the center of the body or a landmark
A
Distal
23
Q
toward the midline of the body
A
Medial
24
Q
farther from the midline of the body
A
lateral
25
on the opposite side of the body
contralateral
26
On the same side of the body
Ipsilateral
27
Imaginary line that splits the body in halves
Midline
28
What are the three planes of motion
Sagittal, frontal, and transverse
29
What divides the body into a right half and a left half ? Think of walls that are parallel to the left and right side of a person, and only movement that can happen is forward and backward
Sagittal Plane
30
Example of sagittal plane movements
Walking, cycling, squatting
31
What divides the body into a front half and back half? Think of walls in the front and behind someone, and movement limited to side motions
Frontal Plane
32
What are example exercises in the frontal plane?
Jumping Jacks and Side Lunges
33
What divides the body into a top half and a bottom half?
Transverse Plane
34
What are examples of transverse plan movements?
Roundhouse kicks and lunges with rotation
35
Bending at a joint where the
relative angle between two
bones decreases
Flexion
36
Movement at a joint in which
the relative angle between
two adjoining segments
increases
Extension
37
Anterior flexion of the ankle,
where the top of the foot
moves up and away from the
ground
Dorsiflexion
38
Posterior extension at the ankle where the top of the foot moves down toward the
ground; pointing toes
Plantar Flexion
39
Body segment is moving away from the midline of the body
Abduction
40
Body segment is moving toward the midline of the body
Adduction
41
Bottom of the foot rotates outward (laterally)
Eversion
42
Bottom of the foot rotates inwards (medially)
Inversion
43
Movement of the shoulder blades closer to the spine
Scapular retraction
44
Movement of the shoulder blade forward and away from the spine
Scapular protraction
45
Turning of a limb or body segment toward the midline of the body
Internal rotation
46
Turning of a limb or body segment away from the midline of the body
External Rotation
47
Tri-planar movements like eversion, dorsiflexion and abduction
Pronation
48
Tri-planar movement like plantar flexion, inversion, adduction
Supination
49
Lateral-rotational movement
away from the midline of the
body.
Horizontal abduction
50
Medial-rotational movement toward the midline of the body
Horizonal adduction
51
Muscles that produce flexion of a limb or a joint
Flexors
52
Muscles that produce extension of a limb or joint
Extensors
53
Muscles that produce abduction of a limb or joint
Abductors
54
Muscles that produce adduction of a limb or joint
Adductors
55
Muscles that produce
pronation of a limb or
body segment
Pronators
56
Muscles that produce
supination of a limb or
body segment
Supinators
57
The starting point from which
an individual moves; a pose
in which the body is standing in its natural, relaxed
position
Static posture
58
Positioning of the body during any movement
Dynamic posture
59
Occurring in more than one plan of motion
Multi-planar
60
Body position where one is
lying on the back and facing
upward
Supine
61
Body position where one is
lying face downward
Prone
62
Production of tension of a muscle while shortening in length
Concentric Activation
63
Production of tension of a muscle while maintaining a constant
length
Isometric Activation
64
Production of tension of a muscle while increasing in length
Eccentric Activation
65
A muscle's primary function
Isolated function
66
Action of a muscle when generating an eccentric contraction - example lowering an arm after a bicep curl to prevent gravity from pulling it off
Eccentric function
67
Division of the nervous system
comprising the brain and the
spinal cord; primary function
is to coordinate activity of all
parts of the body.
Central Nervous System
68
All of the nerve fibers that
branch off from the spinal
cord and extend to the rest
of the body
Peripheral Nervous System
69
Functional unit of the nervous system
Neuron
70
Sensory receptors responsible for sensing change of
position in body tissues.
Mechanoreceptors
71
Cumulative sensory input to
the central nervous system
from all mechanoreceptors
Proprioception
72
Receptors sensitive to
change in length of the
muscle, and the rate of that
change.
Muscle Spindles
73
Receptors sensitive to the
change in tension of the
muscle, and the rate of that
change.
Golgi tendon organs
74
Tubular component of muscle cells containing sarcomeres and protein filaments
Myofibrils
75
Slow-twitch that have high aerobic capacity. They are more resistant to fatigue. They do not respond well to muscle growth, are smaller in size, and produce less force
Type I
76
Individual contractile units
made up of actin (thin) and
myosin (thick) filaments
Sarcomeres
77
Meaning “with oxygen,” the
long-term energy production
cycle that occurs when
sufficient oxygen is present
Aerobic
78
Meaning “without oxygen,”
the short-term energy production cycle that occurs with
insufficient oxygen levels
Anaerobic
79
Muscle that works as the
prime mover of a joint
exercise. - example: gluteus maximus at the hip during a squat
Agonist
80
Muscles that assist the prime
mover in a joint action. Example - piriformis at the hip during a squat
Synergists
81
Fast-twitch that have less oxygen delivery due to less capillaries. Considered to be anaerobic and more susceptible to enlargement. Produce more speed and strength, but the burst of intensity is short-lived. Quick to fatigue
Type II fibers
82
Muscles that oppose the prime mover
Antagonists
83
Strong connective tissue that connects bone to bone
Ligament
84
Junction where two or more bones join to create motion
Joint
85
Portion of the skeletal system
consisting of the bones of the
skull, rib cage, and vertebral
column.
Axial Skeleton
86
Portion of the skeleton that
includes the bones that
support the upper an lower
extremities
Appendicular Skeleton
87
Joints held together by a
fluid-based capsule
and ligaments; the type of
joint most associated with
movement in the body
Synovial Joints
88
Muscles moving together to produce movement around a joint
Force-couple relationship
89
Simultaneous contraction
of one muscle and the
relaxation of its antagonist
to allow movement to take
place
Reciprocal inhibition
90
Process by which an overactive muscle decreases
neural drive to its functional
antagonist
Altered reciprocal
inhibition
91
Alignment of all parts of the
kinetic chain with the purpose of countering external
forces and maintaining structural efficiency.
Posture
92
The natural position of the
spine when the cervical,
thoracic, and lumbar curves
are in good alignment
Neutral Spine
93
Abnormal lateral twisting or
rotating of the spine
Scoliosis
94
Abnormal rounding of the
thoracic portion of the spine,
usually accompanied by
rounded shoulders - hunchback of Notre Dame
Kyphosis
95
Sway back, increased or excessive lumbar curve
Lordosis
96
System of the body composed of the cardiovascular
and respiratory systems
Cardioresperatory System
97
System of the body composed
of the heart, blood, and blood
vessels
Cardiovascular System
98
System of the body composed of the lungs and respiratory passages that collect oxygen from the external environment and transport it to the bloodstream
Respiratory System
99
Vessels that transport blood
from the extremities back to
the heart
Veins
100
Superior chambers of the
heart that receive blood from outside the heart and deliver it into their corresponding ventricle
Atria
101
Inferior chambers of the heart
that receive blood from their
corresponding atrium and, in
turn, force blood out of the
heart into the arteries
Ventricles
102
Vessels that transport blood
away from the heart.
Arteries
103
Valves that allow for proper
blood flow from the atria to the
ventricles
Atrioventricular (AV) valves
104
Valves that allow for proper
blood flow away from the
heart to the lungs and body
Semilunar (SL) valves
105
Specialized area of cardiac
tissue located in the right
atrium of the heart that initiates the electrical impulses
that determine the heart rate
Sinoatrial (SA)
node
106
Small mass of specialized
cardiac muscle fibers located
on the wall of the right atrium
of the heart that receives impulses from the sinoatrial (SA)
node and directs them to the
walls of the ventricles
Atrioventricular
(AV) node
107
Rate at which the heart
pumps; usually measured in
beats per minute (bpm)
heart rate (HR)
108
Amount of blood pumped
out of the heart with each
contraction
Stroke Volume (S)
109
Heart rate multiplied by
stroke volume; a measure of
the overall performance of
the heart; HR *S = this
Cardiac Output (Q)
110
A scientific unit of energy
Calorie
111
All of the chemical reactions that occur in the body that are required for life
Metabolism
112
Energy storage and transfer
unit within the cells of the
body
ATP
113
Organelle found in the cytoplasm of eukaryotic cells that
contains genetic material
and enzymes necessary for
cell metabolism, converting
food to energy
Mitochondria
114
A series of chemical reactions that either break down
or build up compounds in the
body
Metabolic Pathways
115
Chemical reactions in the
body that require the presence of oxygen to extract
energy from carbohydrates,
fatty acids, and amino acids
Aerobic metabolism
116
Chemical reactions in the
body that do not require the
presence of oxygen to create
energy through the combustion of carbohydrates
Anaerobic Metabolism
117
Pathway to energy that occurs during the first 2-3 minutes of activity; glucose without the presence of oxygen to create ATP
Glycolysis
118
Occurs during the initial 10-15 seconds of activity; used for the activities that require high power or strength
ATP-PC -ATP phosphocreatine
119
Unconscious trained response of a muscle to a signal regarding dynamic joint
stability.
Neuromuscular control
120
Flexibility technique focusing
on the neural and fascial systems of the body to decrease
receptor excitation and release muscle tension; common through foam rolling
Self-myofascial Release (SMR)
121
A process of passively taking
a muscle to the point of tension and holding the stretch
for 30 seconds.
Static Stretching
122
Flexibility exercises in
which agonists move a limb
through a full range of motion, allowing the antagonists
to stretch
Active Stretching
123
Multiplanar extensibility
with optimal neuromuscular
control through a full range
of motion
Dynamic Stretching
124
Drawing the navel back toward the spine without spinal flexion - like pulling the stomach in to button a pair of jeans
Drawing-in Maneuver
125
Simulates teaching the body how to recruit the right muscle, at the right time, with the right amount of force
Proprioceptively enriched environments
126
Ability to maintain equilibrium in place with no external
forces.
static balance
127
Ability of the nervous system to gather and interpret
information to anticipate and
execute the proper motor
response.
Sensorimotor
integration
128
Uses quick, powerful movements involving an eccentric contraction, followed
immediately by an explosive
concentric contraction
Plyometric training
129
Ability of muscles to exert
maximal force output in a
minimal amount of time
rate of force production
130
A forceful cycle of muscle
contraction that involves eccentric loading of the muscle,
isometric muscle contraction, and concentric muscle
contraction
integrated performance paradigm
131
Ability to maintain center of
gravity over a changing base
of support while changing
direction at various speeds
agility
132
Ability to react to a stimulus
with an appropriate muscular
response without hesitation
quickness
133
The straight-ahead velocity
of an individua
speed
134
Consists of an individual maintaining a training heart
rate of approximately 65–75% of his or her maximum heart rate (HRmax); known as recovery or base zone
Zone 1
135
Close to a person’s anaerobic threshold at 76–85% of HRmax.
Zone 2
136
The point during high-intensity
activity when the body can no
longer meet its demand for
oxygen and anaerobic metabolism predominates; also called the lactate threshold.
Anaerobic threshold
137
Approaches peak exertion levels; a true high-intensity workout reaches 86-90% of HRmax,
which may require several short sprints
Zone 3
138
Number of contractions of
the heart occurring in 1 minute while the body is at rest.
Resting heart rate
139
Body’s ability to remain
stable and balanced over the
center of gravity in a changing environment
Stabilization
140
A technique used to express
or validate how hard a participant feels he or she is
working during exercise.
Rating of Perceived Exertion (RPE)
141
What is the RPE scale that is based on 6-20 ratings associated with heart rates? This allows participants to add a 0 to the end of their number, which is a subjective estimate of their heart beat
Borg Scale
142
Average adult has a resting heart rate of this
70-80 bpm
143
Perceived exertion is used by
participants to guide participants in subjectively defining
their training demands.
Perceived Intensity
144
A self-evaluation of intensity
associated with the ability to
talk while exercising
Talk Test
145
A method for recommending exercise intensity where the formula is: Target VO2 = VO2 max × intensity desired
Peak VO2
146
Method for Recommending Exercise Intensity where: Target HR (THR) = HRmax × % intensity desired
Peak Heart Rate
147
Method for recommending exercise intensity where: Target heart rate (THR) = [(HRmax–HRrest) × % intensity desired] + HRrest
Heart Rate Reserve
148
Difficulty or troubled breathing
Dyspnea
149
Overall of objectives if this are to reduce workout intensity to pre-workout levels and complete the experience
Transition / Cool Down
150
Includes confirmation that workout is complete, compliments on effort, invite back, and request for feedback
Outro
151
Instructor’s ability to create
a seamless experience from
start to finish
Flow
152
The maximum force that
can be generated in a single
repetition
1 Rep Maximum
153
5 Components of Class Design
1) Intro 2) Movement Prep 3) Body 4) Transition 5) Outro
154
Instructor engagement with
participants and explanation
of the workout and class
expectations
Introduction
155
Activities to increase body
temperature and prime the
body for workout demands
Movement Prep
156
Majority of the fitness class;
activities with a singular or
integrated focus on
cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, or mindfulness
Body of Workout
157
Safely takes participants
through the gradual physiological change from exertion
to rest
Transition
158
Final class segment to conclude the workout, praise
participants’ effort, and invite
participants back for the next
session
Outro
159
Consists of simple, movements of integrated fitness
(such as flexibility, core,
and balance) to gradually
increase intensity
General Movement Prep
160
Activities that initiate
body-of-the-workout
movements at a lower
intensity and/or complexity
Format-Specific Movement Prep
161
An option that allows the
fitness class participant to
increase complexity, impact,
or intensity of a movement or
movement patterns
Progression
162
An option that allows the
fitness class participant to
decrease complexity, impact,
or intensity of a movement or
movement patterns.
Regression
163
Adaptions to movements in
order to accommodate specific requests, making moves
possible for individuals with
specific needs
Modifications
164
Sitting in saddle, riders pedal with moderate resistance between 80-100 RPM
Seated Flat Cycling
165
Standing out of saddle, riders pedal with enough resistance to support body weight at a cadence range between 80–100 RPM
Standing Flat
166
Sitting in saddle, riders pedal with heavy to very heavy resistance at a cadence range
between 60–80 RPM
Seated Climb
167
Standing out of saddle, riders pedal with heavy to very heavy resistance at a cadence
range between 60–80 RPM
Standing Climb
168
1. Pedaling seated with light to medium resistance
2. Increase cadence to 110–120 RPM for short durations (e.g., a set of 30–60 second or shorter
speed pickups while maintaining same resistance)
Seated Speed Drills
169
1. Pedaling seated with moderately heavy to heavy resistance.
2. Stand up and accelerate hard to increase leg speed to 100–120 RPM.
3. Then sit for 10–20 seconds
Sprints
170
1. While pedaling seated with moderately heavy to heavy resistance (60–80 RPM), stand
and accelerate leg speed by 10–20 RPM out of saddle for short period of time.
2. Return to saddle and slow leg speed while maintaining resistance.
3. Perform in a series of 3–5 for approximately 15–30 seconds
per “attack
Attacks
171
1. Starting in seated position, keeping leg speed (RPM) constant, lift hips out of saddle for a short period of time
2. Return to saddle
3. Repeat alternating sequence of sitting to standing to sitting
Jumps
172
The first beat of a measure
Downbeat
173
The audible, metrical division
that occurs within the foundational layer of music
Beat
174
A common musical structure
used in group fitness where
there is an audible build up
and closure every 32 counts
32-Count Phrasing
175
A pattern or repeated movement or sound
Rhythm
176
Resistance Training recommended BPM range
125-135 BPM
177
HIIT /Tabata recommended BPM range
150-160 BPM
178
Boot Camp recommended BPM range
130-140 BPM
179
Step recommended BPM range
128-132
180
Barre / Pilates recommended BPM range
124-128 BPM
181
Kickboxing recommended BPM range
140-150 BPM
182
Aqua / Water /Seniors recommended BPM range
122-128 BPM
183
Using tempo, lyrics or song
components to drive the
movements
foreground music
184
Using music to set the mood
and support the atmosphere.
background music
185
A subset of a genre or
classification of music from
certain eras or cultures.
Musical Style
186
A form of exercise wherein the focus is on the ability of the neuromuscular system to
increase the rate of force
production
Power training
187
Maximum music volume
85 dB
188
Allows the instructor to teach from the front of the room while being able to view all participants. This may create some obstructed views of demonstrations
Staggered Arrangement
189
Allows instructors to move through the room to coach participants using large
equipment. This may have some space limitations, and individuals at the ends may feel excluded. It is important to remember to visit those on the ends and ensure adequate space.
Row Arrangement
190
Allows the instructor to move from station to station, coaching specific to the exercise at each one. This arrangement can create space and equipment constraints
and may reduce the quality of feedback if multiple exercises are being performed
simultaneously. Orange theory is an example
Circuit
191
Allows circular jogging, as well as forward and backward movement toward the center of the room. This arrangement requires an instructor’s back to be turned to participants at times, which can complicate explanations and demonstrations. Additionally,
it can create unwanted competition or poor role modeling between participants watching one another. Instructors may have difficulty navigating among participants
Circle
192
Common postural malalignments and muscle imbalances that individuals develop based on a variety of factors
Postural distortion patterns
193
A postural distortion syndrome characterized by foot
pronation (flat feet) and adducted and internally rotated
knees (knock knees)
Pronation distortion syndrome
194
A postural distortion syndrome characterized by an
anterior tilt to the pelvis
(arched lower back).
Lower crossed syndrome
195
A postural distortion syndrome characterized by a forward head and rounded shoulders
Upper Crossed Syndrome
196
Proportion and balance between two items or two sides
Symmetry
197
Recommended air temperature for a facilities
68-72 Degrees F
198
Amount of energy the human body expends as heat
70-80%
199
When core temperature rises above 102 degrees fahrenheit, this happens
Heat Exhaustion
200
When core temperature pushes over 104 degrees fahrenheit, the dangerous condition of this can occur
Heat Stroke
201
this can occur if core temperature surpasses 107 degrees
Death
202
this occurs if core body temperature goes below 95 degrees
Hypothermia
203
VO2 Max reduces by 27% at this level of elevation
4,000 Meters
204
Exercise should not take place when environments have an air quality index of this amount or higher
150
205
Language that creates a
climate of trust, caring, and
acceptance.
Supportive Communication
206
Communication other than
written or spoken language
that creates meaning
Nonverbal Communication
207
When a communicator
(instructor) sends an audio,
visual, or kinesthetic signal
with no confirmation of
receipt from the receiver(s).
One-way communication
208
When a communicator
(instructor) sends an audio,
visual, or kinesthetic signal
and the receiver communicates a response back to the
sender.
Two-way communication
209
Use of continuous, reliable,
and precise verbal cues that
occur simultaneously with
movement
Cue-based teaching
210
Demonstrating aspirational
form and technique while
providing a comprehensive
view of the movement or pattern from start to finish.
Visual Teaching
211
Teaching technique in
which instructors face their
participants and perform
movements as if they are
the participants’ reflection
in a mirror
Mirroring
212
Teaching technique in which
an instructor faces the same
direction as the participants
and uses a mirror’s reflection
to teach or cue movements
reflective Imaging
213
Teaching technique in which
an instructor focuses on
verbal coaching and motivational phrasing in order to push the participants through timed movement sequences
timed coaching
214
Cueing that incorporates
visual, auditory, and kinesthetic learning strategies
Three-dimensional cueing
215
This method teaches one move or exercise in a combination (repeating as necessary) before teaching the second move (repeating as necessary). Then, the instructor cues participants to add the second move to the first. This is repeated with the rest of the combination
Part-to-whole teaching method
216
This method teaches a combination of moves by first teaching the move and repeating it until participants have it mastered. This is repeated with
each additional move. Then, the instructor returns to the starting move and reduces the number of repetition with each move.
Repetition-Reduction Teaching Method
217
This method teaches a combination of movements at
a basic level, and then adds additional movements, range, or intensity to build upon each movement for more complexity
Simple-to-complex layering teaching Method
218
This method teaches an exercise or combination of exercises
at a slower rate or at half the speed at which it will be performed. Once mastered, the
instructor cues the participants to speed up to the appropriate tempo
Slow to fast teaching method
219
A movement correction
technique that requires the
instructor to redirect the
participant through the use
of touch
Hands-on-cueing
220
Used to technically set up
the movement or movement
pattern in a timely, efficient,
clearly stated way
Pre-cue
221
Explains the intended movement, often as the instructor
is simultaneously demonstrating proper form of the
movement
Main Movement Cue
222
Uses expression, gestures,
posture, or other nonverbal
forms of communication to
keep the class engaged
Nonverbal Cue
223
Motivational Cue
Used to encourage participants during challenging
movements or to keep them
going when fatigue affects
performance
224
(also known as positive cueing) Choosing words that cue
to the solution rather than
the problem
Positive-based cueing
225
Coaching practice focused on
creating an environment that
emphasizes self-improvement,
rather than competing against
others
Autonomy-supportive Cueing
226
Counting down from 8 and
providing verbal and/or visual cues on counts 4-3-2-1
4-beat Cueing
227
Counting down from 8 and
providing verbal and/or
visual cues on counts 2-1,
or the last two counts of a
phrase
2-beat Cueing
228
Movement selection that offers options in intensity and
complexity for a variety of
skill and fitness levels
Participant-centered instruction
229
(also known as positive
correction) Using various
forms of verbal and nonverbal feedback to elicit a
corrective change in the
most encouraging manner
possible.
Positive-based Correction
230
Chronically high blood pressure as defined by a systolic pressure above 140 mm Hg
and/or a diastolic blood pressure above 90 mm Hg
Hypertension
231
Coronary arteries of the heart become narrowed due to fatty build-up along the walls of the arteries
Coronary Heart Disease
232
A complex condition defined by impairment of the heart
Congestive Heart Failure
233
Narrowing of the arteries due to a build-up of plaque along their walls
Atherosclerosis
234
Condition in which blood flow to the extremities is reduced due to the narrowing of arteries
Peripheral Artery disease
235
An acute condition in which blood supply to the brain or areas of the brain is greatly reduced or interrupted; individuals who have suffered a stroke may be left with chronic paralysis or physical dysfunction
Stroke
236
Bones become thin, fragile and prone to fracture
Osteoporosis
237
The loss of control of body movements
Ataxia
238
What joint relaxes joints during pregnancy
Relaxin
239
The balanced combination of
education and entertainment
used to deliver an instructional experience in the most
compelling way possible
Edutainment
240
Influences from those
individuals or groups with
whom one interacts regularly
Interpersonal Influences
241
Influence resulting from emotions
Affective Influence
242
Physical feelings an individual experiences as they relates to behaviors involved in establishing a healthy
lifestyle
Sensation Influences
243
Influences that are created
as a result of an individual’s
own behavior
Behavior Influences
244
The practice of offering a
reward following a desired
behavior to encourage repetition of the behavior
Positive Reinforcement
245
States that individuals
progress through a series of
stages of behavior change,
and that movement through
these stages is cyclical—not
linear
Transtheoretical Model
246
Stage of change in the Transtheoretical Model in which
individuals do not intend to
change their high-risk behaviors in the foreseeable future
Precontemplation Stage
247
The stage of change in the
Transtheoretical Model in
which individuals are contemplating making a change
within the next 6 months
Contemplation Stage
248
The stage of change in the
Transtheoretical Model in
which individuals intend to
take action in the near future, usually within the next
month.
Preparation Stage
249
The stage of change in the
Transtheoretical Model in
which individuals have made
specific, overt modifications
to their behavior within the
past 6 months
Action Stage
250
The stage of change in the
Transtheoretical Model that
begins 6 months after the
criterion has been reached
until a time point at which
the risk of returning to
the old behavior has been
terminated
Maintenance Stage
251
An evolving, growing, and
dedicated group of people
who follow, trust, and regularly communicate with a
Group Fitness Instructor
Fitness Community
252
An inspirational statement
about what an instructor
wants to be in the future
Fitness Vision Statement
253
An informative statement
about what an instructor
does (or wants to do).
Fitness Mission Statement
254
A benefit statement or philosophy related to fitness.
Fitness Message
255
Framework of dietary standards used to plan and evaluate diets.
Dietary Reference Intake
256
The average daily nutrient intake level estimated to meet the
requirement of half the healthy individuals who are in a particular life
stage and gender group
Estimated Average Requirement
257
The average daily nutrient intake level estimated to meet the
requirement of half the healthy individuals who are in a particular life stage and gender group
Recommended Dietary Allowance
258
A recommended average daily nutrient intake level, based on observed (or experimentally determined) approximations or estimates of nutrient intake assumed to be adequate for a group (or groups) of healthy people. This measure is used when RDA cannot be determined.
Adequate Intake
259
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above the UL, the potential risk of adverse health effects increases
Tolerable Upper Intake Level
260
Macronutrients
Nutrients that provide calories
261
A carb with more than 10 carbon-water units; examples are fiber and starch found in whole grains and veggies
Complex Carb
262
Complex carb stored in the liver and muscle cells
Glycogen
263
Sugar transported in the
body to supply energy to the
body’s cells, including fueling
the brain and other cells in
the body that cannot use fat
as a fuel (e.g., blood sugar)
Blood glucose
264
Group of compounds that
includes triglycerides (fats
and oils), phospholipids, and
sterols
Lipids
265
Chemical or substrate form
in which most fat exists in
food as well as in the body
triglyceride
266
Chain of carbons saturated
with all of the hydrogens it
can hold; there are no double
bonds
saturated fat
267
The molecule that carries lipids throughout the body and
delivers cholesterol that can
accumulate on artery walls
LDPL - low density lipoprotein
268
recommendation for fat intake from calories
20-35% of total calories
269
Long chains of amino acids
that serve many essential
functional roles in the body
Protein
270
Building blocks of proteins;
composed of a central carbon atom, a hydrogen atom,
an amino group, a carboxyl
group, and an R-group
Amino Acids
271
Amino acids that cannot be
produced by the body and
must be acquired by food.
Essential Amino Acids
272
Amino acids produced by the
body that do not need to be
consumed in dietary sources.
Nonessential amino acids
273
Protein that provides all of
the essential amino acids
in the amount the body
needs and is also easy to
digest and absorb (e.g., a
high-quality protein)
Complete protein
274
Food that does not contain
all of the essential amino
acids in the amount needed
by the body
Incomplete Protein
275
Two or more incomplete proteins that combined together
provide all essential amino
acids
Complementary Proteins
276
Recommendation for protein intake
10-35% of daily calories
277
BPM Range for Kickboxing
140-150 BPM
278
BPM Range for Barre/Pilates
124-128
279
BPM Range for Step
128-132
280
BPM Range for Boot Camp
130-140
281
BPM for HIIT
150-160
282
BPM for Resistance Training
125-135
283
Division of a training program into smaller progressive steps, with built in recovery phases.
Periodization
