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ACE Certification > All Chapters > Flashcards

All Chapters Flashcards

1
Q

Replenishment equation for protein

A

.25 g/kg body weight

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2
Q

Replenishment equation for CHO

A

1.5g/kg body weight

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3
Q

replenishment ratio of CHO:Protein

A

3:1

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4
Q

Components of a warm up

A

dynamic movement
ROM
rehearsal movs

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5
Q

Choreographic methods

A

Freestyle
Pre-choreographed
Pre-planned

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6
Q

Pre-choreographed definition

A

Planned choreo, music, and progressions through class
Expensive

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7
Q

Pre-planned choreography

A

Less planned than pre-choreographed. suggestions included, can use pre-choreographed or use guidelines provided
expensive

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8
Q

Freestyle choreography definition

A

Instructor does it all
time-intensive
less expensive

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9
Q

Types of stretching

A

static
dynamic
ballistic
PNF

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10
Q

PNF stretching definition

A

involves both contraction and stretching of target muscle

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11
Q

Types of PNF stretching

A

hold-relax
contract-relax
hold-relax with agonist contraction, most effective

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12
Q

What are the skill related components of physical fitness (6)

A

Agility
Coordination
Balance
Power
Reaction Time
Speed

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13
Q

What are the health-related components of physical fitness? (5)

A

Cardiorespiratory endurance
Muscular endurance
Muscular strength
Flexibility
Body composition

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14
Q

What does FITT stand for?

A

Frequency
Intensity
Time
Type

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15
Q

How often should novices do resistance training?

A

each muscle group 2X/week

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16
Q

What are the principles of Training

A

Specificity
Overload
Reversibility

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17
Q

What is Specificity (principle of training)

A

physiological changes are highly specific to activity type

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18
Q

What is Reversibility (principle of training)?

A

positive changes are reversible and happen rapidly

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19
Q

What does IFT stand for?

A

Integrated Fitness training Model

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20
Q

What are the components of IFT (2)

A

Cardio: Base –> Fitness –> Performance
Muscular: Functional –> Movement –> Load/Speed

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21
Q

Maximal HR equation

A

220-age

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22
Q

BMI Equation

A

(Weight (lbs) * 703)/height (in)^2

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23
Q

What is HRR?

A

Heart Rate Reserve, MHR-RHR

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24
Q

Karvonen Formula

A

THR = (HRR x %intensity) + RHR
((MHR-RHR) x %intensity) + RHR

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25
Q

Zone 1 (<VT1)

A

light-to-moderate, talk comfortably

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26
Q

Zone 2 (VT1 to VT2)

A

vigorous aerobic, not sure if talking is comfortable

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27
Q

Zone 3 (>VT2)

A

near maximal, can’t talk comfortably

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28
Q

RPE Scales

A

6-20, 0-10

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29
Q

Dyspnea scale definition

A

Effort based on shortness of breath, 0-4

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30
Q

First warning sign of exercise overexertion

A

Loss of form/execution

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31
Q

How long until regular aerobic exercise shows benefits?

A

8-12 weeks

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32
Q

Cognitive Distortions (5)

A

Jumping to Conclusions
All-or-nothing Thinking
Magnification/Minimization
Overgeneralizing & Blaming
Labeling

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33
Q

What does SMART stand for?

A

Specific
Measurable
Attainable
Relevant
Time-based

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34
Q

What are the characteristics of TTM Contemplation Stage

A

Inactive
Thinking about activity within 6 months

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35
Q

What does RRAMP stand for?

A

Respect
Recognition
Alignment
Mistakes
Participant

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36
Q

Environmental Factors Affecting Participation

A

Access to Facilities
Time
Social support

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37
Q

What is the ABC Mover Method?

A

Ask open-ended questions
Break down barriers
Collaborate

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38
Q

Components of the Self-determination theory

A

Autonomy
Competence
Relatedness

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39
Q

Types of Motivation

A

Autonomous
Controlled

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40
Q

Characteristics of TTM Action Stage

A

Regular activity for less than 6 months

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41
Q

Characteristics of TTM Maintenance Stage

A

Regular activity for more than 6 months

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42
Q

Characteristics of TTM Preparation Stage

A

Some activity
Inconsistent

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43
Q

Characteristics of TTM Precontemplation Stage

A

No action

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44
Q

Transtheoretical Model of Behavior Change (TTM)

A

Precontemplation
Contemplation
Preparation
Action
Maintenance

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45
Q

What are the PHYSICAL Activity Factors Affecting Participation?

A

Intensity
Injury

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46
Q

Describe the Health Belief Model

A

Health Threats and Health Behaviors lead to the decision to Change

https://content.yudu.com/web/2136p/0A2w2pa/GroupFitnessInstruct/html/index.html?page=52&origin=reader

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47
Q

What are the PERSONAL factors affecting participation?

A

Demographics
Knowledge, Attitudes, Beliefs
Health Status
Psychological Traits
Physical Activity History

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48
Q

Music license that offers protection for use of extensive list of artist

A

Performance License

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49
Q

Definition of phrase

A

32 beats, composed of 4 groups of 8 beats

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50
Q

Tempo for yoga classes

A

<100

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51
Q

Tempo for low impact, spin, beginner step, hip-hop

A

100-122

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52
Q

Tempo for strength, advanced step, some dance, aquatic fitness

A

122-129

53
Q

Tempo for martial arts, trampoline, faster-paced movement

A

130-160

54
Q

Main considerations when selecting music

A

Purpose
Participants

55
Q

Tempo for shallow water cardio

A

125-150

56
Q

Tempo for deep water cardio

A

100-135

57
Q

Tempo for aquatic kickboxing (2)

A

125-132 basics
128-140 advanced

58
Q

Tempo for aquatic muscular conditioning

A

115-130

59
Q

tempo for shallow water interval training

A

125-150

60
Q

Tempo for deep water interval training

A

100-130

61
Q

Tempo for aquatic circuit training (2)

A

125-150 (aerobic)
115-130 resistance

62
Q

Music volume should stay under what level?

A

85 decibels

63
Q

What energy system works between 0-5 seconds?

A

phosphagen

64
Q

What energy system works between 6-30 seconds?

A

shift from phosphagen to anaerobic glycolysis after 10 secs

65
Q

What energy system works between 30 seconds - 2 minutes?

A

glycolysis

66
Q

What energy system works between 2-3 minutes?

A

Shift from glycolysis to oxidative

67
Q

What energy system works primarily after 3 minutes?

A

oxidative

68
Q

Suggested work:recovery ratios

A

1:1 or 1:2

69
Q

Learning Styles

A

Visual
Auditory
Kinesthetic

70
Q

Aquatic class temp range

A

83-86 F

71
Q

Formation for reformer or large station circuit classes

A

Parallel lines, instructor walking around

72
Q

Formation for classes requiring instructor demonstration

A

Staggered with instructor at front of room

73
Q

Formation for some bootcamps, older adults, circuits

A

Circle with instructor at center

74
Q

Formation for small classes with synchronized movement (barre, kettlebell, suspension training)

A

horizontal line

75
Q

Fit process for bike saddle

A

stand next to bike facing handlebars
lift leg to 90 degrees
align saddle with leg/lap
knee directly over ankle when feet are at 3 and 6 positions

76
Q

Domains of learning

A

Psychomotor
Affective
Cognitive

77
Q

Define cognitive domain of learning

A

mental skills and knowledge

78
Q

Define Psychomotor domain of learning

A

physical skills

79
Q

Define affective domain of learning

A

attitude and feelings

80
Q

Stages of learning

A

Cognitive
Associative
Autonomous

81
Q

What stage of learning might require regressions?

A

Cognitive

82
Q

Triple F with definitions

A

Form: Technique
Function: Why we do it (ADL)
Fit: target muscles

83
Q

Teaching techniques (2)

A

Beat-based
Coaching-based

84
Q

Types of Coaching-based teaching

A

Practice Style: practice with instructor feedback
Self-check style: participant provides feedback (often treadmill, rowers, bikes with e-displays))

85
Q

Style of teaching in most beat-based classes

A

Command-style: uniformity

86
Q

Teaching Strategies (5)

A

Slow to fast
Part to whole
Repetition Reduction
Simple to Complex
Linear progression

87
Q

Transition Techniques (3)

A

Mending
Matching
Patching

88
Q

Define mending transition

A

string two or movements into a single exercise (ex: lunge with biceps curl)

89
Q

Define matching transition

A

Complete one exercise and move to the next (barbell squat followed by overhead press)

90
Q

Define patching transition

A

Adding a filler move between exercises (ex: adding a shimmy between two dance moves)

91
Q

Cueing Strategies (4)

A

Anticipatory
Instructional
Follow-up
Motivational

92
Q

Cueing considerations (2)

A

Vocal quality
Instructor orientation

93
Q

Symptoms of overtraining

A

sleep loss
elevated RHR
fatigue
changes in weight

94
Q

Difference between signs and symptoms

A

signs are external, symptoms are internal

95
Q

Types of online group classes (3)

A

live
prerecorded
hybrid

96
Q

Community Benefits of outdoor classes (2)

A

affordability
accessibility

97
Q

First consideration for an outdoor class

A

does the area permit formal fitness activities

98
Q

First legal consideration for outdoor class participants

A

waivers

99
Q

How do you know it’s heat stroke?

A

hot dry skin

100
Q

Define high blood pressure

A

Systolic >= 130
and/or
diastolic >= 80

101
Q

Define elevated BP

A

sys 120-129
AND
dias <80

102
Q

Define stage 1 hypertension

A

sys 130-139
OR
dias 80-89

103
Q

Define stage 2 hypertension

A

sys >= 140
OR
dias >=90

104
Q

Things to avoid with CVD

A

valsalva maneuver (forced expiration against a closed glottis)
isometric hold times

105
Q

Things to avoid with arthritis

A

high impact
vigorous exercise during flare up

106
Q

Define hypoglycemia

A

<70 mg/dl

107
Q

how does hyperglycemia occur during exercise?

A

too much food/too little insulin prior to exercise

108
Q

15-15 rule

A

for hypoglycemia,
15 g CHO prior to exercise, wait 15 min, if still low, another 15 g CHO
repeat until blood sugar is 100 mg/dl

109
Q

Things to avoid with diabetes

A

no exercise if blood sugar is < 70 or >250

110
Q

BMD

A

Bone Mineral Density

111
Q

define avulsion

A

skin tearing off

112
Q

Define EIB

A

Exercise
Induced
Bronchoconstriction

113
Q

What is FAST

A

Facial drooping
Arm Weakness
Speech difficulties
Time to call EMS

114
Q

Difference between intrinsic and extrinsic risk factors

A

Intrinsic: participant based (body composition, illness, reconditioned)
Extrinsic: class structure, surface, footwear, fatigue

115
Q

What is the PAR Q+?

A

simple screening questionnaire for participants

116
Q

Liability vs negligence

A

Liability: responsibility
Negligence: failure to act as a reasonable person would in a similar circumstance

117
Q

4 parts of negligence

A

duty
breech
injury
damages

118
Q

When does responsibility begin

A

when they walk in the door

119
Q

Areas of Responsibility (5)

A

Health Screening
Instruction
Supervision
Facilities and Equipment
Transportation

120
Q

Methods of managing risk (4)

A

Avoidance
Transfer
Reduction
Retention

121
Q

Forms of protective agreements (3)

A

Waivers
Informed Consent
Agreement to participate

122
Q

What are reversible movements?

A
123
Q

Rule for sequencing exercises

A

multi-joint,multiplanar first, then isolation and isometrics

124
Q

Kyphosis (another word)

A

hump back

125
Q

Lordosis

A

Sway back

126
Q

Rectus femoris is part of what muscle

A

Quad

127
Q

Biceps femoris is part of what muscle

A

hamstring

128
Q

spatial cueing definition

A

cues using body parts in relation to each other or to parts of the room

ACE Certification (1 decks)

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