AFAA Fitness Exam Flashcards
A person with a BMI of 30 or above , or is at least 30 lbs over the recommended weight for their height
Obesity
What are the 5 AFAA Questions
PESAP - Purpose, Effectiveness, Safety, Accuracy, Participants
Purpose Question for AFAA 5 Questions
What is the purpose of the exercise - ie, strength, conditioning, flexibility, skill development, stress reduction
Effectiveness Question for AFAA 5 Questions
Are you doing the exercise effectively, ie with proper range of motion, speed, body position, efficient posture
Safety Question for AFAA 5 Questions
Does the exercise create any safety concerns - ie environmental concerns, potential stress areas
Accuracy Question for AFAA 5 Questions
Can you maintain proper alignment and form for the duration of the exercise - ie form, dynamic posture, stabilization, or balance
Participants Question for AFAA 5 Questions
For whom is the exercise appropriate - ie whether the participant is a beginner, intermediate, etc or any limitations noted by the participant
All components of class are created by a single person, business, or organization
Pre-Choreographed
Template that provides overall class direction while allowing instructors to manipulate other variables
Pre-Designed
A method of designing, developing, delivering movement to participants based on the instructor’s personal preferences, skill set, and knowledge of exercise selection
Freestyle Choreography
Form or mode of exercise that presents a specific stress to the body
Modality
Base organizational structure that connects components of a class with a particular outcome - ex: HITT, Cycling, Mind-body
Format
Interrelation of actions of nervous, muscular, skeletal systems to create movement
Kinetic Chain
The study of human movement
Kinesiology
Study of how forces affect a living body
Biomechanics
Standard reference posture where the body stands upright with the arms beside the trunk, and the palms and head both face forward
Anatomic Position
Toward or on the FRONT side of the body
Anterior
Toward or on the BACK side of the body
Posterior
Above a landmark or closer to the head
Superior
Toward the bottom part of the body, or closer to the feet
Inferior
Closer to the center of the body
Proximal
Farther from the center of the body or a landmark
Distal
toward the midline of the body
Medial
farther from the midline of the body
lateral
on the opposite side of the body
contralateral
On the same side of the body
Ipsilateral
Imaginary line that splits the body in halves
Midline
What are the three planes of motion
Sagittal, frontal, and transverse
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
Example of sagittal plane movements
Walking, cycling, squatting
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
What are example exercises in the frontal plane?
Jumping Jacks and Side Lunges
What divides the body into a top half and a bottom half?
Transverse Plane
What are examples of transverse plan movements?
Roundhouse kicks and lunges with rotation
Bending at a joint where the
relative angle between two
bones decreases
Flexion
Movement at a joint in which
the relative angle between
two adjoining segments
increases
Extension
Anterior flexion of the ankle,
where the top of the foot
moves up and away from the
ground
Dorsiflexion
Posterior extension at the ankle where the top of the foot moves down toward the
ground; pointing toes
Plantar Flexion
Body segment is moving away from the midline of the body
Abduction
Body segment is moving toward the midline of the body
Adduction
Bottom of the foot rotates outward (laterally)
Eversion
Bottom of the foot rotates inwards (medially)
Inversion
Movement of the shoulder blades closer to the spine
Scapular retraction
Movement of the shoulder blade forward and away from the spine
Scapular protraction
Turning of a limb or body segment toward the midline of the body
Internal rotation
Turning of a limb or body segment away from the midline of the body
External Rotation
Tri-planar movements like eversion, dorsiflexion and abduction
Pronation
Tri-planar movement like plantar flexion, inversion, adduction
Supination
Lateral-rotational movement
away from the midline of the
body.
Horizontal abduction
Medial-rotational movement toward the midline of the body
Horizonal adduction
Muscles that produce flexion of a limb or a joint
Flexors
Muscles that produce extension of a limb or joint
Extensors
Muscles that produce abduction of a limb or joint
Abductors
Muscles that produce adduction of a limb or joint
Adductors
Muscles that produce
pronation of a limb or
body segment
Pronators
Muscles that produce
supination of a limb or
body segment
Supinators
The starting point from which
an individual moves; a pose
in which the body is standing in its natural, relaxed
position
Static posture
Positioning of the body during any movement
Dynamic posture
Occurring in more than one plan of motion
Multi-planar
Body position where one is
lying on the back and facing
upward
Supine
Body position where one is
lying face downward
Prone
Production of tension of a muscle while shortening in length
Concentric Activation
Production of tension of a muscle while maintaining a constant
length
Isometric Activation
Production of tension of a muscle while increasing in length
Eccentric Activation
A muscle’s primary function
Isolated function
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
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
All of the nerve fibers that
branch off from the spinal
cord and extend to the rest
of the body
Peripheral Nervous System
Functional unit of the nervous system
Neuron
Sensory receptors responsible for sensing change of
position in body tissues.
Mechanoreceptors
Cumulative sensory input to
the central nervous system
from all mechanoreceptors
Proprioception
Receptors sensitive to
change in length of the
muscle, and the rate of that
change.
Muscle Spindles
Receptors sensitive to the
change in tension of the
muscle, and the rate of that
change.
Golgi tendon organs
Tubular component of muscle cells containing sarcomeres and protein filaments
Myofibrils
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
Individual contractile units
made up of actin (thin) and
myosin (thick) filaments
Sarcomeres
Meaning “with oxygen,” the
long-term energy production
cycle that occurs when
sufficient oxygen is present
Aerobic
Meaning “without oxygen,”
the short-term energy production cycle that occurs with
insufficient oxygen levels
Anaerobic
Muscle that works as the
prime mover of a joint
exercise. - example: gluteus maximus at the hip during a squat
Agonist
Muscles that assist the prime
mover in a joint action. Example - piriformis at the hip during a squat
Synergists
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
Muscles that oppose the prime mover
Antagonists
Strong connective tissue that connects bone to bone
Ligament
Junction where two or more bones join to create motion
Joint
Portion of the skeletal system
consisting of the bones of the
skull, rib cage, and vertebral
column.
Axial Skeleton
Portion of the skeleton that
includes the bones that
support the upper an lower
extremities
Appendicular Skeleton
Joints held together by a
fluid-based capsule
and ligaments; the type of
joint most associated with
movement in the body
Synovial Joints
Muscles moving together to produce movement around a joint
Force-couple relationship
Simultaneous contraction
of one muscle and the
relaxation of its antagonist
to allow movement to take
place
Reciprocal inhibition
Process by which an overactive muscle decreases
neural drive to its functional
antagonist
Altered reciprocal
inhibition
Alignment of all parts of the
kinetic chain with the purpose of countering external
forces and maintaining structural efficiency.
Posture
The natural position of the
spine when the cervical,
thoracic, and lumbar curves
are in good alignment
Neutral Spine
Abnormal lateral twisting or
rotating of the spine
Scoliosis
Abnormal rounding of the
thoracic portion of the spine,
usually accompanied by
rounded shoulders - hunchback of Notre Dame
Kyphosis
Sway back, increased or excessive lumbar curve
Lordosis
System of the body composed of the cardiovascular
and respiratory systems
Cardioresperatory System
System of the body composed
of the heart, blood, and blood
vessels
Cardiovascular System
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
Vessels that transport blood
from the extremities back to
the heart
Veins
Superior chambers of the
heart that receive blood from outside the heart and deliver it into their corresponding ventricle
Atria
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
Vessels that transport blood
away from the heart.
Arteries
Valves that allow for proper
blood flow from the atria to the
ventricles
Atrioventricular (AV) valves
Valves that allow for proper
blood flow away from the
heart to the lungs and body
Semilunar (SL) valves
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
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
Rate at which the heart
pumps; usually measured in
beats per minute (bpm)
heart rate (HR)
Amount of blood pumped
out of the heart with each
contraction
Stroke Volume (S)
Heart rate multiplied by
stroke volume; a measure of
the overall performance of
the heart; HR *S = this
Cardiac Output (Q)
A scientific unit of energy
Calorie
All of the chemical reactions that occur in the body that are required for life
Metabolism
Energy storage and transfer
unit within the cells of the
body
ATP
Organelle found in the cytoplasm of eukaryotic cells that
contains genetic material
and enzymes necessary for
cell metabolism, converting
food to energy
Mitochondria
A series of chemical reactions that either break down
or build up compounds in the
body
Metabolic Pathways
Chemical reactions in the
body that require the presence of oxygen to extract
energy from carbohydrates,
fatty acids, and amino acids
Aerobic metabolism
Chemical reactions in the
body that do not require the
presence of oxygen to create
energy through the combustion of carbohydrates
Anaerobic Metabolism
Pathway to energy that occurs during the first 2-3 minutes of activity; glucose without the presence of oxygen to create ATP
Glycolysis
Occurs during the initial 10-15 seconds of activity; used for the activities that require high power or strength
ATP-PC -ATP phosphocreatine
Unconscious trained response of a muscle to a signal regarding dynamic joint
stability.
Neuromuscular control
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)
A process of passively taking
a muscle to the point of tension and holding the stretch
for 30 seconds.
Static Stretching
Flexibility exercises in
which agonists move a limb
through a full range of motion, allowing the antagonists
to stretch
Active Stretching
Multiplanar extensibility
with optimal neuromuscular
control through a full range
of motion
Dynamic Stretching
Drawing the navel back toward the spine without spinal flexion - like pulling the stomach in to button a pair of jeans
Drawing-in Maneuver
Simulates teaching the body how to recruit the right muscle, at the right time, with the right amount of force
Proprioceptively enriched environments
Ability to maintain equilibrium in place with no external
forces.
static balance
Ability of the nervous system to gather and interpret
information to anticipate and
execute the proper motor
response.
Sensorimotor
integration
Uses quick, powerful movements involving an eccentric contraction, followed
immediately by an explosive
concentric contraction
Plyometric training
Ability of muscles to exert
maximal force output in a
minimal amount of time
rate of force production
A forceful cycle of muscle
contraction that involves eccentric loading of the muscle,
isometric muscle contraction, and concentric muscle
contraction
integrated performance paradigm
Ability to maintain center of
gravity over a changing base
of support while changing
direction at various speeds
agility
Ability to react to a stimulus
with an appropriate muscular
response without hesitation
quickness
The straight-ahead velocity
of an individua
speed
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
Close to a person’s anaerobic threshold at 76–85% of HRmax.
Zone 2
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
Approaches peak exertion levels; a true high-intensity workout reaches 86-90% of HRmax,
which may require several short sprints
Zone 3
Number of contractions of
the heart occurring in 1 minute while the body is at rest.
Resting heart rate
Body’s ability to remain
stable and balanced over the
center of gravity in a changing environment
Stabilization
A technique used to express
or validate how hard a participant feels he or she is
working during exercise.
Rating of Perceived Exertion (RPE)
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
Average adult has a resting heart rate of this
70-80 bpm
Perceived exertion is used by
participants to guide participants in subjectively defining
their training demands.
Perceived Intensity
A self-evaluation of intensity
associated with the ability to
talk while exercising
Talk Test
A method for recommending exercise intensity where the formula is: Target VO2 = VO2 max × intensity desired
Peak VO2
Method for Recommending Exercise Intensity where: Target HR (THR) = HRmax × % intensity desired
Peak Heart Rate
Method for recommending exercise intensity where: Target heart rate (THR) = [(HRmax–HRrest) × % intensity desired] + HRrest
Heart Rate Reserve
Difficulty or troubled breathing
Dyspnea
Overall of objectives if this are to reduce workout intensity to pre-workout levels and complete the experience
Transition / Cool Down
Includes confirmation that workout is complete, compliments on effort, invite back, and request for feedback
Outro
Instructor’s ability to create
a seamless experience from
start to finish
Flow
The maximum force that
can be generated in a single
repetition
1 Rep Maximum
5 Components of Class Design
1) Intro 2) Movement Prep 3) Body 4) Transition 5) Outro
Instructor engagement with
participants and explanation
of the workout and class
expectations
Introduction
Activities to increase body
temperature and prime the
body for workout demands
Movement Prep
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
Safely takes participants
through the gradual physiological change from exertion
to rest
Transition
Final class segment to conclude the workout, praise
participants’ effort, and invite
participants back for the next
session
Outro
Consists of simple, movements of integrated fitness
(such as flexibility, core,
and balance) to gradually
increase intensity
General Movement Prep
Activities that initiate
body-of-the-workout
movements at a lower
intensity and/or complexity
Format-Specific Movement Prep
An option that allows the
fitness class participant to
increase complexity, impact,
or intensity of a movement or
movement patterns
Progression
An option that allows the
fitness class participant to
decrease complexity, impact,
or intensity of a movement or
movement patterns.
Regression
Adaptions to movements in
order to accommodate specific requests, making moves
possible for individuals with
specific needs
Modifications
Sitting in saddle, riders pedal with moderate resistance between 80-100 RPM
Seated Flat Cycling
Standing out of saddle, riders pedal with enough resistance to support body weight at a cadence range between 80–100 RPM
Standing Flat
Sitting in saddle, riders pedal with heavy to very heavy resistance at a cadence range
between 60–80 RPM
Seated Climb
Standing out of saddle, riders pedal with heavy to very heavy resistance at a cadence
range between 60–80 RPM
Standing Climb
- Pedaling seated with light to medium resistance
- 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
- Pedaling seated with moderately heavy to heavy resistance.
- Stand up and accelerate hard to increase leg speed to 100–120 RPM.
- Then sit for 10–20 seconds
Sprints
- 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. - Return to saddle and slow leg speed while maintaining resistance.
- Perform in a series of 3–5 for approximately 15–30 seconds
per “attack
Attacks
- Starting in seated position, keeping leg speed (RPM) constant, lift hips out of saddle for a short period of time
- Return to saddle
- Repeat alternating sequence of sitting to standing to sitting
Jumps
The first beat of a measure
Downbeat
The audible, metrical division
that occurs within the foundational layer of music
Beat
A common musical structure
used in group fitness where
there is an audible build up
and closure every 32 counts
32-Count Phrasing
A pattern or repeated movement or sound
Rhythm
Resistance Training recommended BPM range
125-135 BPM
HIIT /Tabata recommended BPM range
150-160 BPM
Boot Camp recommended BPM range
130-140 BPM
Step recommended BPM range
128-132
Barre / Pilates recommended BPM range
124-128 BPM
Kickboxing recommended BPM range
140-150 BPM
Aqua / Water /Seniors recommended BPM range
122-128 BPM
Using tempo, lyrics or song
components to drive the
movements
foreground music
Using music to set the mood
and support the atmosphere.
background music
A subset of a genre or
classification of music from
certain eras or cultures.
Musical Style
A form of exercise wherein the focus is on the ability of the neuromuscular system to
increase the rate of force
production
Power training
Maximum music volume
85 dB
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
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
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
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
Common postural malalignments and muscle imbalances that individuals develop based on a variety of factors
Postural distortion patterns
A postural distortion syndrome characterized by foot
pronation (flat feet) and adducted and internally rotated
knees (knock knees)
Pronation distortion syndrome
A postural distortion syndrome characterized by an
anterior tilt to the pelvis
(arched lower back).
Lower crossed syndrome
A postural distortion syndrome characterized by a forward head and rounded shoulders
Upper Crossed Syndrome
Proportion and balance between two items or two sides
Symmetry
Recommended air temperature for a facilities
68-72 Degrees F
Amount of energy the human body expends as heat
70-80%
When core temperature rises above 102 degrees fahrenheit, this happens
Heat Exhaustion
When core temperature pushes over 104 degrees fahrenheit, the dangerous condition of this can occur
Heat Stroke
this can occur if core temperature surpasses 107 degrees
Death
this occurs if core body temperature goes below 95 degrees
Hypothermia
VO2 Max reduces by 27% at this level of elevation
4,000 Meters
Exercise should not take place when environments have an air quality index of this amount or higher
150
Language that creates a
climate of trust, caring, and
acceptance.
Supportive Communication
Communication other than
written or spoken language
that creates meaning
Nonverbal Communication
When a communicator
(instructor) sends an audio,
visual, or kinesthetic signal
with no confirmation of
receipt from the receiver(s).
One-way communication
When a communicator
(instructor) sends an audio,
visual, or kinesthetic signal
and the receiver communicates a response back to the
sender.
Two-way communication
Use of continuous, reliable,
and precise verbal cues that
occur simultaneously with
movement
Cue-based teaching
Demonstrating aspirational
form and technique while
providing a comprehensive
view of the movement or pattern from start to finish.
Visual Teaching
Teaching technique in
which instructors face their
participants and perform
movements as if they are
the participants’ reflection
in a mirror
Mirroring
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
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
Cueing that incorporates
visual, auditory, and kinesthetic learning strategies
Three-dimensional cueing
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
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
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
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
A movement correction
technique that requires the
instructor to redirect the
participant through the use
of touch
Hands-on-cueing
Used to technically set up
the movement or movement
pattern in a timely, efficient,
clearly stated way
Pre-cue
Explains the intended movement, often as the instructor
is simultaneously demonstrating proper form of the
movement
Main Movement Cue
Uses expression, gestures,
posture, or other nonverbal
forms of communication to
keep the class engaged
Nonverbal Cue
Motivational Cue
Used to encourage participants during challenging
movements or to keep them
going when fatigue affects
performance
(also known as positive cueing) Choosing words that cue
to the solution rather than
the problem
Positive-based cueing
Coaching practice focused on
creating an environment that
emphasizes self-improvement,
rather than competing against
others
Autonomy-supportive Cueing
Counting down from 8 and
providing verbal and/or visual cues on counts 4-3-2-1
4-beat Cueing
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
Movement selection that offers options in intensity and
complexity for a variety of
skill and fitness levels
Participant-centered instruction
(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
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
Coronary arteries of the heart become narrowed due to fatty build-up along the walls of the arteries
Coronary Heart Disease
A complex condition defined by impairment of the heart
Congestive Heart Failure
Narrowing of the arteries due to a build-up of plaque along their walls
Atherosclerosis
Condition in which blood flow to the extremities is reduced due to the narrowing of arteries
Peripheral Artery disease
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
Bones become thin, fragile and prone to fracture
Osteoporosis
The loss of control of body movements
Ataxia
What joint relaxes joints during pregnancy
Relaxin
The balanced combination of
education and entertainment
used to deliver an instructional experience in the most
compelling way possible
Edutainment
Influences from those
individuals or groups with
whom one interacts regularly
Interpersonal Influences
Influence resulting from emotions
Affective Influence
Physical feelings an individual experiences as they relates to behaviors involved in establishing a healthy
lifestyle
Sensation Influences
Influences that are created
as a result of an individual’s
own behavior
Behavior Influences
The practice of offering a
reward following a desired
behavior to encourage repetition of the behavior
Positive Reinforcement
States that individuals
progress through a series of
stages of behavior change,
and that movement through
these stages is cyclical—not
linear
Transtheoretical Model
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
The stage of change in the
Transtheoretical Model in
which individuals are contemplating making a change
within the next 6 months
Contemplation Stage
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
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
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
An evolving, growing, and
dedicated group of people
who follow, trust, and regularly communicate with a
Group Fitness Instructor
Fitness Community
An inspirational statement
about what an instructor
wants to be in the future
Fitness Vision Statement
An informative statement
about what an instructor
does (or wants to do).
Fitness Mission Statement
A benefit statement or philosophy related to fitness.
Fitness Message
Framework of dietary standards used to plan and evaluate diets.
Dietary Reference Intake
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
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
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
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
Macronutrients
Nutrients that provide calories
A carb with more than 10 carbon-water units; examples are fiber and starch found in whole grains and veggies
Complex Carb
Complex carb stored in the liver and muscle cells
Glycogen
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
Group of compounds that
includes triglycerides (fats
and oils), phospholipids, and
sterols
Lipids
Chemical or substrate form
in which most fat exists in
food as well as in the body
triglyceride
Chain of carbons saturated
with all of the hydrogens it
can hold; there are no double
bonds
saturated fat
The molecule that carries lipids throughout the body and
delivers cholesterol that can
accumulate on artery walls
LDPL - low density lipoprotein
recommendation for fat intake from calories
20-35% of total calories
Long chains of amino acids
that serve many essential
functional roles in the body
Protein
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
Amino acids that cannot be
produced by the body and
must be acquired by food.
Essential Amino Acids
Amino acids produced by the
body that do not need to be
consumed in dietary sources.
Nonessential amino acids
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
Food that does not contain
all of the essential amino
acids in the amount needed
by the body
Incomplete Protein
Two or more incomplete proteins that combined together
provide all essential amino
acids
Complementary Proteins
Recommendation for protein intake
10-35% of daily calories
BPM Range for Kickboxing
140-150 BPM
BPM Range for Barre/Pilates
124-128
BPM Range for Step
128-132
BPM Range for Boot Camp
130-140
BPM for HIIT
150-160
BPM for Resistance Training
125-135
Division of a training program into smaller progressive steps, with built in recovery phases.
Periodization
