AFAA Personal Trainer Certification Study Guide Flashcards
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Hear attack occurs due to lack of blood flow through the coronary arteries to the heart muscle
Myocardial Infarction
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lack of blood flow
Ischemia
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the amount of blood pumped with each beat or systole
Stroke Volume
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heart rate x stroke volume. usually measured in liters (or milileters) of blood pumped per minute
Cardiac Output
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The amount of blood returned to the heart by the veins
Venous Return
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occurs when a person holds his or her breath during a strenuous activity, such as lifting weights or shoveling snow
Valsalva Maneuver
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total amount of air breathed per minute
Minute Ventilation
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amount of air remaining in the lungs after a complete and total forced exhale
Residual lung volume
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amount of air that can be forcefully exhaled after a maximal inahle
Forced vital capacity
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sum of the residual volume and the forced vital capacity
Total lung capacity
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body's usable form of carbohydrate
Glucose
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produced in muscles during rapid exercise when the body cannot supply enough oxygen to the tissues
Lactic Acid
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a metabolic process that breaks down carbohydrates and sugars through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP
Glycolysis
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a subcellular structure where oxidation takes place
Mitochondria
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A metabolic sequence that breaks fatty acids down to two
Beta oxidation
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the acetyl CoA formed in the first component of aerobic metabolism enters into the citric acid cycle
Krebs cycle
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the final sequence of reactions in the aerobic production of ATP
Electron transport system
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the maximum amount of oxygen consumed and utilized by the body during an all
Maximal oxygen uptake
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Exercise Oxygen Consumption
Excess Post
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each section of a myofibril in muscle
Sarcomere
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structural protein that makes up the thin filaments of myofibrils; functions in muscle contraction
Actin
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standing position with hands down and palms facing forward
Anatomical Position
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lying on the spine
Supine
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lying face down
Prone
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part of the skeleton that contains skull, vertebral column, ribs, and sternum
Axial Skeleton
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have a small space between the articulating bones that allows for a greater range of motion
Synovial joints
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a white, semi
Cartilage
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secretes synovial fluid which provides nourishment, lubrication, and hydrotastic cushioning for the joint
Synovial membrane
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liquid
Bursae
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band of fibrous tissue that connects bone to bone and provides joint stability.
Ligament
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dense, fibrous connective tissue that forms the end of a muscle and attaches muscle to bone
Tendon
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fibrous connective tissue that forms sheaths for individual muscles.
Fascia
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resistance exercises performed one after the other without rest for approximately 20 minutes
Circuit Weight Training
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maximum force a muscle or muscle group can generate at one time
Muscular Strength
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capacity to sustain repeated muscle actions, as in push
Muscle Endurance
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explosive aspect of strength, is the product of strength and speed of movement
Muscle Power
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ability of a muscle or muscle group to stabilize a joint and maintain its position without movement. (to perform a sustained isometric contraction)
Muscle Stability
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an increase in the muscle fiber size, specifically an increased cross
Muscle hypertrophy
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increasing the intensity (resistance), frequency, or duration of the training above the levels normally expected
Overload Principle
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specific adaptions in the metabolic and neuromuscular systems depending on the type of program or exercises that are performed
Specificity
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total number of repetitions performed multiplied by the total amount of weight, or resistance, used during a single training session. (Reps x Weight = Volume)
Volume
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resistance must be gradually, progressively increased as the muscles adapt to a given exercise
Progressive resistance exercise
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variations in the training program over the course of several months or a year, that help to improve performance and prevent injury, staleness, and burnout
Periodization
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a point where further increases in strength become difficult and progress seems to stop
Plateau
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Set System
Single
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Set system
Multiple
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Set System
Super
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Set System
Tri
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external resistance or weight that does not vary through the range of motion
Dynamic Constant Resistance
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attempts to match the external resistance to the exerciser's strength curve. Strength varies throughout the range of motion of each muscle
Dynamic Variable Resistance
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maintains constant muscle tension at a steady speed or velocity
Isokinetic Resistance
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ability to maintain a position without moving for a certain period of time, and can also be defined as a state of bodily equilibrium
Balance
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involves contracting a muscle in a held position, usually against a wall, weight machine, or against another part of the body
Isometric Resistance Training
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any exercise that is multi
Core Exercise
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refers to the center of the body. Incorporates stabilization exercises for muscles of the spine, neck, pelvis, and scapulae
Core Training
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involves using the stretch reflex to increase muscle fiber recruitment. (squat jumps, tuck jumps, medicine ball passes)
Plyometric Training
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shoulder blades
Scapulae
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kneecap
Patella
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occurs during and immediately after exercise and is due to the accumulation of lactate, decreased oxygen, and tissue swelling within the muscle
Acute Muscle Soreness
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A temporary muscle soreness and stiffness that occur 24 to 48 hours after performing unaccustomed eccentric muscle contractions and last for three to four days.
Delayed Onset Muscle Soreness (DOMS)
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clearly state which joints are moving and which are still
Alignment Cue
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lets client know about a potential injury risk and how it can be minimized
Safety Cue
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remind your clients to breathe
Breathing Cue
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demonstrating a move
Visual Cue
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motivational cues such as "You can do it!" and "Great Job!"
Motivational Cue
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help kinesthetically feel when they are in alignment and using proper form. Showing the correct and incorrect way of doing something.
Wrong/Right Cue
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range of motion possible around a joint, or around a series of joints
Flexibility
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characterized by bouncing, pulsing, rapid, or uncontrolled
Ballistic Stretching
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low
Static Stretching
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static or ballistic, performed alone, using the concentric contraction of the opposing muscles
Active (unassisted) Stretching
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stretch is initiated by another person or outside force and the person being stretched is passive
Passive (assisted) Stretching
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flexibility technique that promotes or hastens the neuromuscular response through stimulation of the proprioceptors
Proprioceptive Neuromuscular Facilitation
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results from being born with ligaments that have a higher degree of elastic properties. "double jointed"
Ligament Laxity
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sudden onset due to a specific trauma, such as twisting the ankle
Acute Injury
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excessive, repeated stress is placed on one area of the body over an extended period of time, the affected tissues may begin to fail
Chronic Injury
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overstretching, overexertion, or overuse of soft tissue, less severe than a sprain. May occur from a slight trauma or unaccustomed repeated trauma
Muscle sTrain
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usually caused by a severe s tress, stretch or tear of the soft tissues such as ligaments or joint capsules
Sprain
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an incomplete or partial dislocation that often involves secondary trauma to the surrounding tissue
Subluxation
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displacement of a bony part of a joint that leads to soft tissue damage, inflammation, pain, and muscle spasm
Dislocation
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with a partial tear, pain is felt when the muscle is stretched or contracted against resistance. With a complete tear, muscle is incapable of working
Muscle/Tendon Rupture or Tear
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inflammation of a tendon leading to scarring or calcium deposits
Tendinitis
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inflammation of a synovial membrane; an excessive amount of synovial fluid
Synovitis
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inflammation of a bursa
Bursitis
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bruising from a direct blow, resulting in capillary rupture, bleeding, and inflammation
Contusion
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abnormal adherance of collagen fibers to surrounding tissues during immobilization or after an injury, resulting in a loss of normal elasticity
Adhesions
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Rest, Ice, Compression, Elevation
RICE
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Prime mover, or the contracting muscle that is responsible for the movement that you see
Agonist
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Muscle that works (opposite) to the prime mover and reflexively elongates to allow the agonist to contract and move the joint
Antagonist
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refers to the percentage of weight that is fat and is based on the assumption that body weight can be divided into various components
Body Composition
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caused by mechanical compression, which results in reduced blood flow to the median nerve
Carpal Tunnel Syndrome
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Hand bones. 5 bones numbered from 1
Metacarpals
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located at the larnyx of neck, used for measuring heart rate
Carotid Artery
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further from the trunk, situated farthest from point of attachment or origin, as of a limb or bone
Distal
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Also called negative resistance training, is a muscular action in which the muscle lengthens in a controlled manner.
Eccentric Training
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exerting more force than is placed on it, results in shortening of muscle
Concentric Training
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shoulder
Glenohumeral
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slow to fatigue and have a high level of aerobic endurance, used for long
Slow Twitch Fibers
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poor aerobic endurance, short
Fast Twitch Fibers
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sense the degree of tension and the length of the muscle
Proprioceptors
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joint angle diminishing, most movements are forward movements
Flexion
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return from flexion, movement that increases the angle between 2 bones
Extension
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movement around an axis or pivot point
Rotation
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movement in which an extremity describes a circle (360 degrees)
Circumduction
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divides the body into upper and lower portions. Rotation occurs within the horizontal plane
Horizontal Plane (transverse)
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divides the body into front and back. Abduction and Adduction occur within the frontal plane
Frontal Plane (coronal)
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divides the body into right and left portions. Flexion and extension occur within the sagittal plane
Sagittal Plane (medial)
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a point at which 2 or more bones meet and where movement occurs
Joint
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the first seven vertebrae, or the neck
Cervical Spine
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12 vertebrae, where the ribs attach
Thoracic Spine
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5 vertebrae, lower back
Lumbar Spine
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fused to form the sacrum
Sacral Spine
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bone formed from five vertebrae fused together near the base of the spinal column
Sacrum
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4 vertebrae, fused to form the tailbone
Coccygeal Spine
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hip flexors
Iliopsoas
