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AFAA - GFI > Basic Notes From Study Guide > Flashcards

Basic Notes From Study Guide Flashcards

1
Q

Kinetic chain

A

Interrelation of nervous, muscular and skeletal systems to create movement

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2
Q

CNS

A

Central nervous system
—brain and spinal cord
—coordinates activity of all body parts

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3
Q

PNS

A

Peripheral nervous system
—all nerves branching off spinal cord - extending out to the body

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4
Q

Mechanoreceptors

A

Sense distortion in body tissues
1. Golgi tendon organs (GTO)
—sense changes in tension

  1. Muscle spindles
    —sense changes in length
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5
Q

Proprioception

A

Cumulative sensory input to the CNS from all mechanoreceptors

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6
Q

Stabilization muscles of the core

A

—transverse abdominis
—multifidus
—internal obliques
—diaphragm
—pelvic floor muscles
—rotator cuff
—external obliques
—quadratics lumborum
—psoas major
—rectus abdominis
—gluteus medius
—adductor complex

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7
Q

Movement muscles of the core

A

—latissimus dorsi
—hip flexors
—hamstring complex
—quadriceps
—pectoralis major
—deltoid
—gluteus Maximus
—triceps
—biceps
—erector spinae

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8
Q

Tendons

A

—connect muscle to bone
—anchor to produce force
—limited blood flow = slow to repair

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9
Q

Sarcomeres

A

Individual contractile units
—actin and myosin filaments

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10
Q

Type 1 (slow twitch) muscle tissue

A

More aerobic
—slower to reach maximal contraction
—resistance to fatigue

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11
Q

Type II (fast twitch) muscle tissue

A

More anaerobic
—produce more speed and strength
—faster to fatigue

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12
Q

Behavioral properties of muscle

A
  1. Extensibility
  2. Elasticity
  3. Irritability
  4. Ability to develop tension
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13
Q

Quadriceps

A

Rectus femoris, castes lateralis, medialis, intermedius
—isolated function: knee extension
—common exercise: squat - upward phase

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14
Q

Hamstrings

A

—semitendinosus, semimembranosus, biceps femoris
—IF: knee flexion
—CE: hamstrings curl

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15
Q

Gastrocnemius

A

One of calf muscles
—IF: plantar flexion
—CE: calf raise

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16
Q

Gluteus Maximus

A

—IF: hip extension and external rotation
—CE: lunge (upward phase)

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17
Q

Rectus abdominis

A

—spinal flexion, lateral flexion, and rotation
—ball crunch

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18
Q

Pectoralis major

A

—shoulder flexion and horizontal adduction
—push-up

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19
Q

Latissimus dorsi

A

—shoulder extension, adduction and internal rotation
—band row

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20
Q

Biceps

A

—elbow flexion
—biceps curl

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21
Q

Triceps

A

—elbow extension
—triceps extension

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22
Q

Ligaments

A

—connect bone to bone
—limited blood flow
—slow to repair

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23
Q

Axial skeleton

A

Skull, rib cage, and vertebral column

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24
Q

Appendicular skeleton

A

Bones of upper and lower extremities

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25
Q

Skeletal system functions

A
  1. Movement
  2. Support
  3. Protection
  4. Blood production
  5. Mineral storage
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26
Q

Picture of joints
—non-synovial

A

No joint cavity or connective tissue - little to no movement
—sutures of the skull

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27
Q

Synovial joints

A

Produces synovial fluid
—has joint cavity and connective tissue
—all of the following 6 joint types are synovial

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28
Q

Gliding joints

A

No axis of rotation; slides side-to-side and back-and-forth
—carpals of hand

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29
Q

Condyloid joint

A

—condyles of one bone fit elliptical cavities of another - one plane of motion
—knee

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30
Q

Hinge joint

A

—uniaxial; one plane of motion
—elbow

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31
Q

Saddle joint

A

—one bone fits like a saddle on another; two planes of motion (sagittal; frontal)
—thumb - (only ones in body)

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32
Q

Pivot joints

A

One axis; transverse plane movement
—radioulnar

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33
Q

Ball and socket joint

A

—most mobile - all 3 planes of motion
—shoulder

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34
Q

Exercise and bone connection

A

Has been shown to reduce bone mass loss and increase bone mineral density

—know vertebrae of spinal column

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35
Q

Atria

A

Atria - superior chambers - receive blood from outside heart

Right atrium - gathers deoxygenated blood from body

Left atrium - gathers oxygenated blood from lungs

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36
Q

Ventricles

A

Ventricles - inferior chambers; force blood out of heart

Right ventricle - pumps deoxygenated blood to lungs

Left ventricle - pumps oxygenated blood to body

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37
Q

Sinotrial SA node

A

Located in right atrium
—rec. signal to contract
—“pacemaker of heart”

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38
Q

Arteries vs veins

A

Arteries - transport blood away from heart

Veins - transport blood toward heart

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39
Q

Stroke volume

A

Amount of blood pumped with each contraction

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40
Q

Hart rate

A

Rate at which heart bumps
—avg. is 70-80 bpm

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41
Q

Functions of blood

A
  1. Transportation
  2. Regulation
  3. Protrection
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42
Q

Respiratory pump

A

Components that move air in and out of the body

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43
Q

Bone structures of the respiratory pump

A

—sternum
—ribs
—vertebrae

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44
Q

Muscle structures of the respiratory pump
—INSPIRATION

A

—Diaphragm
—external intercostals
—scalenes
—sternocleidomastoid
—pectoralis minor

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45
Q

Muscle structures of the respiratory pump
—EXPIRATION

A

—internal intercostals
—abdominals

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46
Q

Adenosine triphosphate (ATP)

A

Energy storage and transfer unit within cells

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47
Q

Anaerobic

A

Without oxygen

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48
Q

ATP-PC

A

Uses phospocreatine
—up to 10-15 seconds

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49
Q

Glycolysis

A

Uses glucose; up to 2-3 minutes

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50
Q

Aerobic

A

Requires oxygen

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51
Q

Oxidative system

A

—aerobic
—uses glucose, activity longer than 2-3 minutes

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52
Q

Plantar flexion

A

Extension at ankle — pointing toes

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53
Q

Dorsiflexion

A

Flexion at ankle — flexing foot

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54
Q

Examples of sagittal plane exercises

A

—biceps curl
—squat
—running

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55
Q

Examples of frontal plane exercises

A

—lateral arm raise
—side step
—side lunge
—side shuffle

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56
Q

Pronation

A

—eversion, dorsiflexion and abduction of feet
—weight on inside of foot

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57
Q

Supination

A

—inversion, plantar flexion, and adduction of feet
—weight on outside of foot

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58
Q

Example exercises of transverse plane

A

—trunk rotation
—bicycle crunches
—lunge with rotation

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59
Q

Length-tension relationship

A

Length at which muscle can create most tension
—too short or too long = reduced forced production

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60
Q

Force-couple

A

Muscles moving together to produce movement

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61
Q

Reciprocal inhibition

A

Agonist contracts while antagonist relaxes to allow movement

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62
Q

General adaptation syndrome

A

How the body responds and adopts to stress

Three phases
1. Alarm - initial response to exercise (2-3 weeks)
2. Adaptation - body adapts to stimuli - progression improvement (4-12 weeks)
3. Exhaustion - body can no longer tolerate demands of training - adaptations may halt - overtraining syndrome risk increases

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63
Q

SAID principle

A

Specific adaptation to imposed demands
—or principle of specificity
—the type of stimulus placed on body determines expected physiological outcome

  1. Mechanical specificity - weight and movements placed on body
  2. Neuromuscular specificity - specific exercises using different speeds
  3. Metabolic - energy demand placed on body
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64
Q

Overload principle

A

To create physiological change, exercise stimuli must be at a greater intensity than body is used to receiving

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65
Q

Concentric

A

Produces tension while shortening to overcome an external resistance

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66
Q

Isometric

A

Produces tension while maintaining constant length

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67
Q

Eccentric

A

Produces tension while lengthening

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68
Q

In chest press - (A, S, A)

A

Agonist - pectoralis major
Synergist - anterior deltoid & triceps
Antagonist - posterior deltoid

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69
Q

In row (A, S, A)

A

Agonist - latissimus dorsi
Synergist - posterior deltoid and biceps
Antagonist - pectoralis major

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70
Q

In squat (A, S, A)

A

Agonist - gluteus Maximus, quadriceps
Synergist - hamstring complex
Antagonist - psoas

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71
Q

Optimal dynamic posture in 5 kinetic chain checkpoints

A
  1. Feet: hip to shoulder width apart - pointed straight ahead
  2. Knees: soft and extended - in line w/ 2nd and 3rd toes
  3. LPHC: neutral - abs and glutes engaged
  4. Shoulders: back and down - no thoracic rounding
  5. Head/neck: cervical spine neutral
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72
Q

Neutral spine

A

Cervical, thoracic and lumbar curves of spine in good alignment

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73
Q

Kyphosis

A

Abnormal rounding of thoracic spine - usually accompanied by rounded shoulders

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74
Q

Lordosis

A

Sway back - excessive lumbar curve

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75
Q

Repetitive movement

A

Regularly repeated movements can alter kinetic chain
—elements of occupation and recreation
—ex. Carrying overloaded bags, wearing dress shoes, constant in-class jumping

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76
Q

Repetitive lack of motion

A

Frequent immobility
—holds potential for repetitive stress injuries
—ex. Sitting at desk all day

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77
Q

Overactive

A

Muscle is overly tense or tight during movement

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78
Q

Underactive

A

Muscle is weak - not being recruited as it should

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79
Q

Altered reciprocal inhibition

A

When overactive muscle decreases neural drive to functional antagonist

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80
Q

Postural distortion patterns

A

Common postural malalignments and muscle imbalances individuals develop based on a viceroy of factors (lifestyle, occupation)

  1. Pronation distortion syndrome
  2. Upper crossed syndrome
  3. Lower crossed syndrome
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81
Q
  1. Pronation distortion syndrome
A

Foot pronation (flat feet)
—addicted internally rotated knees (knock knees)

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82
Q
  1. Upper crossed syndrome
  2. Lower crossed syndrome
A
  1. Upper - forward head and rounded shoulders
  2. Lower - anterior tilt to pelvis - arched lower back
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83
Q

Common overactive and underactive muscles of
FEET

A

Overactive
—soleus
—lateral gastrocnemius
—peroneals

Underactive
—medial gastrocnemius
—anterior tibialis
—posterior tibialis

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84
Q

Common overactive and underactive muscles of
KNEES

A

Overactive
—biceps femoris (short head)
—tensor fascia latae (TFL)

Underactive
—Cassius medialis oblique (VMO)

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85
Q

Common overactive and underactive muscles of
LPHC

A

Overactive
—hip flexors (TFL, quads, psoas)
—adductors
—abdominals (rectus abdominis, external obliques)

Underactive
—gluteus maximumus
—gluteus medius
—hamstrings
—instrinsic core stabilizers

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86
Q

Common overactive and underactive muscles of
Shoulders

A

Overactive
—latissimus dorsi
—pectoralis major / minor

Underactive
—middle and lower trapezius
—rhomboids
—rotator cuff

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87
Q

Common overactive and underactive muscles of
Head and neck

A

Overactive
—upper trapezius
—sternocleidomastoid
—levator scapulae

Underactive
—deep cervical flexors

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88
Q

Integrated fitness

A

comprehensive approach combining multiple types of exercise; helps participant achieve higher levels of function; flexibility, core, balance, plyometric, SAQ, cardiorespiratory, and resis- tance trainin

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89
Q

Self-myofascial release

A

Apply pressure to “knots” (adhesions) to achieve relaxation response
—hold 30 seconds

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90
Q

Static stretching

A

Passively take muscle to point of tension - hold 30 seconds

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91
Q

Active stretching

A

Agonist moves limb through full range of motion allowing antagonist to stretch

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92
Q

Dynamic stretching

A

Multiplanar extensibility
—optimal neuromuscular control
—full range of motion

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93
Q

Drawing in maneuver

A

Core activation technique
—draw navel toward spine without spinal flexion

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94
Q

Bracing

A

Core activation technique
—co-contraction of superficial core muscles
—improves LPHC stiffness

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95
Q

Proprioceptively enriched environment

A

Balance training concept
—unstable, yet controllable

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96
Q

Dynamic balance

A

Maintain equilibrium through intended path of motion when external forces are present

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97
Q

Plyometric training

A

Quick, powerful movements
—eccentric contraction followed by explosive concentric contraction

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98
Q

Speed

A

Straight ahead velocity

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99
Q

Agility

A

Maintaining center of gravity over changing base of support while changing direction at various speeds

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100
Q

quickness

A

Reacting to stimuli with appropriate muscular response without hesitation

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101
Q

Cardio training zones

A

Zone 1: 65-75% of HR max

Zone 2: 76-85% HR Max

Zone 3: 86-90% of HR max

Interval training - alternates btwn intense exertion and rest or lighter exertion

102
Q

Resistance training adaptions
—Stabilization

A

Remain stable and balanced over center of gravity in a changing environment

103
Q

Resistance training adaptions
—endurance

A

Muscles fire over prolonged periods of time

104
Q

Resistance training adaptions
—strength

A

Neuromuscular system provides internal tension and exerts force against external resistance

105
Q

Resistance training adaptions
—hypertrophy

A

Skeletal muscle fiber enlargement

106
Q

Resistance training adaptions
—power

A

Ability to produce large amounts of force in short amount of time

107
Q

Acute variables
—Periodization

A

Division of training program into smaller, progressive stages

108
Q

Acute variables
—training intensity

A

Exercise effort compared to maximal effort
—percentage of 1RM

109
Q

Acute variables
—training volume

A

Total work performed within specified time

= repetitions x sets

110
Q

Rest period and percent recovery

A

20-30 seconds rest = 50% recovery

40 seconds rest = 75%

60 seconds = 85-90%

3-5 minutes = 100%

111
Q

Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes

Movement prep: flexibility

A

Reps: 1
Sets: 1-3
Tempo: 30 sec hold
% intensity: NA
Rest interval: NA

112
Q

Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes

Movement prep: Core

A

Reps: 12-20
Sets: 1-4
Tempo: slow
% intensity: nA
Rest interval: 0-90 seconds

113
Q

Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes

Movement prep: balance

A

Reps: 12-20 (6-10 SL)
Sets: 1-3
Tempo: slow
% intensity: NA
Rest interval: 0-90 seconds

114
Q

Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes

Resistance

A

Reps: 12-20
Sets: 1-3
Tempo: slow
% intensity: 50-70% IRM
Rest interval: 0-90 seconds

115
Q

Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes

Movement prep: flexibility

A

Reps: 5-10
Sets: 1-2
Tempo: 1-2 sec hold
% intensity: NA
Rest interval: NA

116
Q

Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes

Movement prep: core

A

Reps: 8-12
Sets: 2-3
Tempo: medium
% intensity: NA
Rest interval: 0-60 sec

117
Q

Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes

Movement prep: balance

A

Reps: 8-12
Sets: 2-3
Tempo: medium
% intensity: NA
Rest interval: 0-60 sec

118
Q

Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes

Resistance

A

Reps: 6-12
Sets: 3-5
Tempo: medium
% intensity: 75-85% 1RM
Rest interval: 0-60 sec

119
Q

Common group fitness exercises by format

  1. Strength and resistance
A

—kneeling hip flexor stretch
—lat stretch
—floor planks
—floor bridge
—single-leg squats
—squat to overhead press
—push-ups
—bent-over rows
—biceps curls
—lunge variations

120
Q

Common group fitness exercises by format

  1. HIIT and Interval
A

—static stretch calves and adductors
—abdominal crunches
—push-ups
—walking lunges
—squat jump to stabilization
—jogging (around perimeter or in place)
—burpees
—shuffles
—repetitive squat jumps

121
Q

Common group fitness exercises by format

  1. Boot camp
A

—abdominal crunches
—push-ups
—walking lunges
—prisoner squats
—HIIT/Interval techniques with aggressive team-oriented approach

122
Q

Common group fitness exercises by format

  1. Yoga
A

—child’s pose
—cat/cow flow
—spinal balance
—chair pose
—sun salutation A
—warrior 1, 2 and 3
—mountain pose to goddess pose
—plank flow

123
Q

Common group fitness exercises by format

  1. Cycle
A

—avoid undue fatigue in the legs or prematurely spiking heart rate
—seated or standing flats
—seated or standing climbs
—sprints
—attacks
—jumps

124
Q

Group fitness modalities
1. SMR

A

Foam rollers, rolling sticks, massage balls

125
Q

Group fitness modalities
2. Bodyweight training

A

Leverages bodyweight and position to create exercise challenge

126
Q

Group fitness modalities
3. Suspension training

A

Fixed straps, portable straps

127
Q

Group fitness modalities
4. Weighted equipment

A

Dumbbells, barbells, kettlebells, medicine balls, weighted bars

128
Q

Group fitness modalities
5. Elastic resistance

A

Bands, tubing, figure-8 tubes, looped bands

129
Q

Group fitness modalities
6. Balance

A

Stability balls, balance plates, sliding discs

130
Q

Group fitness modalities
7. Reactive, SAQ, and power

A

Battle ropes, boxes, ladders, cones, dots

131
Q

Group fitness modalities
8. Aquatic

A

Belts, noodles, webbed gloves, water dumbbells

132
Q

Group fitness modalities
9. Mind-body

A

Mats, blocks, straps

133
Q

Group fitness modalities
10. Skill mastery

A

Cycle bikes, step benches, mini-trampolines, ballet bars, boxing gloves, kick/punch bags

134
Q

Radial pulse

A

Two fingers below wrist on thumb side of arm
—count 10 seconds
—multiply by 6

135
Q

Talk-test

A

Self-evaluation of intensity associated with ability to talk while exercising

136
Q

Dyspnea

A

Troubled breathing
—rated on scale from +1 to +4

137
Q

Rating of perceived exertion - RPE

A

Expresses how hard participants feel they are working based on physical sensation
—two versions

  1. Borg scale: rated 6 (no exertion) to 20 (max exertion)
  2. 0-10 RPE SCALE: RATED 0 (Nothing) to 10 (max)
138
Q

Basic exercise guidelines for participants with HYPERTENSION
—mode, frequency, intensity, duration, special considerations

A

Mode: indoor cycling, low-impact cardio, dance, group rowing

Freq.: 3-7 days per week

Intensity: 50-85% HRmax

Duration: 30-60 min. Per day

Special considerations
—avoid heavy lifting, valsalva maneuver; ensure normal breathing
—modify tempo to avoid extended isometric and concentric actions
—avoid laying down
—stand up slowly to avoid dizziness

139
Q

Basic exercise guidelines for participants who are OBESE
—mode, frequency, intensity, duration, special considerations

A

Mode: indoor cycling, dance, resistance, aquatics

Freq.: at least 5 days per week

Intensity: 60-80% HR max - can adjust to 40-70% HRmax

Duration: 40-60 min. Per day (or 20-40 min. Cardio twice per day)

Special considerations
—ensure participant comfort
—perform seated or standing
—participant may have other chronic conditions; obtain medical release from physician

140
Q

Basic exercise guidelines for participants with CARDIOVASCULAR DISEASE
—mode, frequency, intensity, duration, special considerations

A

Mode: indoor cycling (carefully monitored), low-impact cardio, dance

Freq.: 3-5 days per week

Intensity: 40-60% of peak work capacity

Duration: progress to 20-45 min

Special considerations
—upper body exercise increases dyspnea; must be monitored
—allow sufficient rest btwn sets

141
Q

Basic exercise guidelines for participants RECOVERING FROM STROKE
—mode, frequency, intensity, duration, special considerations

A

Mode: large muscle group activities

Freq.: 3-7 days per week

Intensity: 50-80% HRmax

Duration: 20-60 min. Per session

Special considerations
—ensure participant can balance
—standing or seated advised
—progress movement pattern before weight

142
Q

Basic exercise guidelines for participants with CANCER
—mode, frequency, intensity, duration, special considerations

A

Mode: low-impact cardio, circuit-style classes w/ plenty of options, balance and core training

Freq.: 3-5 days per week

Intensity: 50-70% HRmax

Duration: 15-30 min. Per session

Special considerations
—avoid heavy lifting during initial training stages
—allow adequate rest intervals; progress slowly
—only use SMR if tolerated; avoid with those undergoing chemo or radiation therapy
—may need to start w/ only 5 min. Then progress based on severity of condition and fatigue

143
Q

Basic exercise guidelines for participants with OSTEOPORISIS
—mode, frequency, intensity, duration, special considerations

A

Mode: stationary or recumbent cycling, aquatics, low-intensity yoga

Freq.: 2-5 days per week moderate; 3 days per week vigorous

Intensity: 40-85% of peak V02

Duration: 20-60 min. Per day, or 8-10 min. Bouts

Special considerations
—progress slowly, monitor participant well
—progress toward free sitting (no support) or standing
—breathe normally; avoid holding breath, valsalva manuever
—use slow, rhythmic active or dynamic stretches if static or SMR is not tolerated
—perform twisting motions slowly, if at all

144
Q

Basic exercise guidelines for participants with DIABETES
—mode, frequency, intensity, duration, special considerations

A

Mode: cycle, low-impact or step aerobics

Freq.: 4-7 days per week

Intensity: 50-90% HRmax
—stage 1 cardio (may adjust to 40-70% HRmax); progress to stages II and III with physician approved

Duration: 20-60 min.

Special considerations
—check for appropriate footwear - have participant or physician check feet for blisters or abnormal wear
—keep snack available (quick carb source) to avoid sudden hypoglycemia
—avoid excessive plyometrics; high-intensity training not recommended

145
Q

Basic exercise guidelines for participants with ARTHRITIS
—mode, frequency, intensity, duration, special considerations

A

Mode: cycle, low-impact or step aerobics

Freq.: 3-5 days per week

Intensity: 60-80% HRmax
—stage I cardio, progress to stage II (may reduce to 40-70% HRmax, if needed)

Duration: 30 min.

Special considerations
—avoid heavy lifting, high reps
—stay in pain-free ROM
—may need to start with only 5 min. Then progress based on severity of condition

146
Q

Basic exercise guidelines for YOUTH GF Programs
—mode, frequency, intensity, duration, special considerations

A

Mode: circuit style classes, lots of variety, individualization, interaction, most class formats deemed safe

Freq.: 5-7 days per week

Intensity: moderate to vigorous

Duration: 60 min. Per day

Special considerations
—progress based on postural control, not weight
—make exercising fun!

147
Q

Basic exercise guidelines for OLDER ADULTS
—mode, frequency, intensity, duration, special considerations

A

Mode: aquatics, chair-based resistance, cycle, basic or beginner yoga

Frequency: 3-5 days per week moderate; 3 days per week vigorous

Intensity: 40-85% peak VO2

Duration: 30-60 min. Per day, or 8-10 min. Bouts

Special considerations
—progress slowly, monitor well
—progress toward free sitting (no support) or standing
—breathe normally, avoid holding breath, valsalva manuever
—use slow, rhythmic active or dynamic stretches if static or SMR is not tolerated

148
Q

Basic exercise guidelines for PREGNANCY
—mode, frequency, intensity, duration, special considerations

A

Mode: cycle, low-impact cardio, light resistance, aquatics, all need physician clearance

Frequency: 5-7 days per week

Intensity: light to moderate; 13-14 on Borg scale

Duration: 20-30 min. Per day

Special considerations
—avoid prone or supine positions after 12 weeks of pregnancy
—avoid SMR on varicose veins, areas of swelling
—plyometrics not advised in second and third trimesters

149
Q

Glycogen

A

Complex carb stored in liver and muscle cells

150
Q

Essential amino acids

A

Cannot be procured by body; must be acquired by food

151
Q

nonessential amino acids

A

Produced by body, no need to consume in diet

152
Q

Complete protein

A

Provides all essential amino acids, easy to digest and absorb

153
Q

Saturated fat

A

Chain of carbons bonded to all hydrogens it can hold, no double bonds

154
Q

Unsaturated fatty acids

A

Not completely saturated with hydrogens, one or more double bonds

155
Q

Polyunsaturated fatty acids

A

Several spots where hydrogens are missing, omega-3, omega-6

156
Q

Macronutrient intake recommendations

CARBS
—population
—recommended intake

A

General population: 45-65% total daily calories
—or 3g/kg body weight

Those exercising more than 1 hour per day
—4-5 g/kg body weight

Athletes, high-intensity exercisers training more than 4 hours per day
—8-12g/kg body weight

157
Q

Macronutrient intake recommendations

PROTEIN
—population
—recommended intake

A

General population
—10-35% total daily calories, or 0.8g/kg body weight

Endurance athletes
—1.2-1.4 g/kg body weight

Strength athletes
—1.6-1.7 g/kg body weight

158
Q

Macronutrient intake recommendations

FATS
—population
—recommended intake

A

All populations - total consumption
—20-35% total daily calories

All populations - saturated fat
—less than 10% of daily total calories

159
Q

Recommended water intake
—women
—men
—2 hours pre-exercise
—15 min. Pre-exercise
—during exercise
—post exercise

A

Women: 2.7 L (91 oz) per day

Men: 3.7 L (125 oz) per day

2 hours pre-exercise: 14-20 oz

15 min. Pre-exercise: 16 oz if tolerated

During exercise: 4-8 oz every 15-20 min; or 16-32 oz per hour depending on rate of sweat

Post-exercise: 16 oz for every 1 lb of body weight lost

160
Q

Electrolytes

A

Potassium, sodium, calcium, chloride, magnesium, phosphate
—all have electrical properties
—control fluid balance btwn body systems

161
Q

Pre-choreographed vs. pre-designed vs. freestyle

A

Pre-choreo: Created by single person, business or organization
—connecting theme, brand or experience

Pre-designed: template provides overall direction while allowing manipulation of other variables

Freestyle: choreography based on instructor’s personal preference, skills and knowledge

162
Q

Class vision

A

Clearly defined intention of class experience
—from participant perspective
—drives outcome and components of complete class

163
Q

Outcome and objective considerations

A

Participant expectations, movements to support expectations, available equipment, available time, intensity manipulation, arrangement and sequencing

164
Q

SMART goals

A

Specific, measurable, attainable, realistic, timely

165
Q

Flow

A

Create a seamless experience from start to finish

166
Q

Pre-class set up

A

—Arrive 15 min. Early
—evaluate equipment
—ensure sound system function
—resolve technical difficulties

167
Q

Group fitness check list

A

Took a photo - go back and look
1. Pre-class planning: blueprint
2. Intro
3. Movement prep
4. Body of workout
5. Transition
6. Outro

168
Q

Staggered arrangement

A

Instructor teaches from front while viewing all participants

169
Q

Row arrangement

A

Instructor can move through room to coach participants using large equipment

170
Q

Circuit arrangement

A

Instructor can move form station to station, coaching specifically to exercises at each

171
Q

Circle arrangement

A

Allows circular jogging and forward-backward movement toward center of room

172
Q

Strength and resistance format

A

Increase muscular strength and endurance using an opposing force for resistance

173
Q

Boot camp

A

Combo of resistance and cardio
—total body workout
—military style presentation

174
Q

Mind-body

A

Yoga, Pilates, tai chi
—slow controlled movements
—combines strength, stability, flexibility, balance and breathing techniques

175
Q

Proper bike fit

A

Seat should be at hip height
—handlebar should support proper alignment of upper body

Cycle is stationary bikes designed to simulate outdoor cycling

176
Q

On the spot considerations
—unexpected participants

A

Talk to unexpected participants one-on-one before class, or after to avoid disruption

177
Q

On the spot considerations
—space limitations

A

Have participants perform exercises standing in place to reduce risk of contact w/ another participant
—sometimes no option but to turn participants away

178
Q

On the spot considerations
—equipment changes

A

Always plan backups for equipment (both audio and exercise)

179
Q

On the spot considerations
—timing challenges

A

Adjust lease important or most time-consuming portion of class to accommodate for loss of time

180
Q

On the spot considerations
—managing conflict

A

Deal with it right away
—offer suggestions so participants feel valued
—ask regular participants to show new ones how class works

181
Q

Benefits of music while exercising
—3 words

A

Dissociation - diverting mind from feelings of fatigue; lowers perception of effort

Synchronization: moving to music improves movement efficiency

Motor learning: music replicates forms of human locomotion

182
Q

Downbeat and 32-count phrasing

A

Down-beat: first beat of a measure

32-count phrasing: common musical structure used in group fitness
—audible emphasis every 32 counts

183
Q

Foreground music and background music

A

Foreground music
—using tempo, lyrics or song components to drive movements

Background music
—using music to set mood and support atmosphere

184
Q

Sound level

A

Measured in decibels (dB)
—permissible exposure is 85 dB over 8 hours

185
Q

Recommended bpm and genres/styles for common fitness formats
—resistance training

A

125-135 bpm

Top 40 pop, alternative, classic rock, deep house, progressive house

186
Q

Recommended bpm and genres/styles for common fitness formats
—HIIT/Tabata

A

150-160 bpm
—electronic (house, techno), fast top 40, alternative, indie rock

187
Q

Recommended bpm and genres/styles for common fitness formats
—boot camp

A

130-140bpm
—dubstep, alternative indie rock

188
Q

Recommended bpm and genres/styles for common fitness formats
—step

A

128-132 bpm
—pop, thematic or decade compilations

189
Q

Recommended bpm and genres/styles for common fitness formats
—barre, Pilates

A

124-128 bpm
—tropical house, classical jazz, soul, soft rock

190
Q

Recommended bpm and genres/styles for common fitness formats
—kickboxing

A

140-150 bpm
—techno, progressive house, dubstep

191
Q

Recommended bpm and genres/styles for common fitness formats
—aquatics, senior

A

122-128 bpm
—oldies, Motown, dance, top 40 pop

192
Q

Recommended bpm and genres/styles for common fitness formats
—yoga

A

Down-tempo (exotic/ambient), world, indie, or alternative

193
Q

Support communication

A

Creates climate of trust, caring and acceptance

194
Q

Nonverbal communication

A

Other than written or spoken lang.
—creates meaning
—body language

195
Q

One-way vs. two-way communication

A

One-way
—instructor sends message with no confirmation of receipt from receiver

Two-way
—instructor sends message and receiver communicates response back

196
Q

Positive-based correction

A

Feedback to elicit corrective change in most encouraging manner possible

197
Q

Autonomy-supportive cueing

A

Creating env. That emphasizes self-improvement, not competitive against others

198
Q

Extrinsic vs. intrinsic motivation

A

Extrinsic
—performing activity for reward separate from activity itself (ex. Cash prize for wining a race)

Intrinsic
—performing activity for reward directly stemming from activity (ex. Feeling energized after class)

199
Q

Cognitive influences

A

“Inner dialogue” influence on behavior
—confidence, self-talk
—performance accomplishments, modeling, verbal persuasion, imagery

200
Q

Interpersonal influences

A

Individuals or groups one interacts with regularly

201
Q

Affective influences

A

Resulting from emotions

202
Q

Sensation influences

A

Physical feelings related to behaviors involved in establishing healthy lifestyle

203
Q

Behavior influences

A

Creates as result of individual’s one behavior

204
Q

Transtheoretical model (TTM)

A

Individuals progress through stages of behavior change
—movement through stages is cyclical

Precontemplation —> contemplation —> preparation —> action —> maintenance

Took a photo - linear

205
Q

Participant-centered approaching to teaching

A

Placing needs of group above desires of instructor

206
Q

“Show, tell, do” method

A

Combine demonstration and verbal instructions, then have participants perform action in order to best learn it

207
Q

Styles of teaching
—cue-based teaching

A

Continuous, reliable, precise verbal cues simultaneous with movement

208
Q

Styles of teaching
—visual-based teaching

A

Demonstrate form and technique, provide comprehensive view from start to finish

209
Q

Styles of teaching
—mirroring (mirror imaging)

A

Instructor teaches class facing participants

210
Q

Styles of teaching
—reflective imaging

A

Instructor faces same direction as participants and uses mirror to teach movements

211
Q

Styles of teaching
—timed coaching

A

Verbal coaching, motivational phrasing to push through timed movement sequences

212
Q

Teaching methods
—part to whole

A

Teach one move before second move, add second move to first, repeat for rest of combination

213
Q

Teaching methods
—repetitive reduction

A

Teach move, repeat until mastered; repeat with additional move
—then return to starting move and reduce reps

214
Q

Teaching methods
—simple to complex (layering)

A

Teach combo at basic level - then add additional movements, range, or intensity for complexity

215
Q

Teaching methods
—slow-to fast (half-time)

A

Teach exercise at slower rate - once mastered, speed up to appropriate tempo

216
Q

The visual-auditory-kinesthetic model

A

Visual - learn by seeing or watching; demonstrations - observe body language

Auditory - learn by listening to directions - avoid unnecessary, wordy statements

Kinesthetic - learn through movement or touch

217
Q

Three-dimensional cueing

A

Incorporates visual, auditory, and kinesthetic learning

218
Q

Hands-on cueing

A

Instructor redirects participant through touch

219
Q

positive-based cueing

A

Words that cue to the solution, not the problem

220
Q

4-beat cueing and 2-beat cueing

A

4-beat - Counting down from 8. Providing verbal and/or visual cues on counts 4-3-2-1

2-beat - counting down from 8, providing verbal and/or visual cues on counts 2-1

221
Q

Types of cues
—personal
—safety
—motivational/inspirational

A

Personal
—short, personal anecdotes - builds community and rapport

Safety
—reminds participants of proper tech.
—corrects improper movement

Motivational/inspirational
—positive cues about performance, effort or ability

222
Q

types of cues
—alignment
—respiration
—rhythmical

A

Alignment
—describes body set-up or execution

Respiration
—reminds when and how to breath

Rhythmical
—indicates timing of movements or upcoming timing changes

223
Q

Types of cues
—informational/educational
—numerical
—anatomical

A

Informational/educational
—explains reasons for and potential benefit of a movement

Numerical
—communicates numbers for counted portions of movement

Anatomical
—explains muscles or body parts involved

224
Q

Types of cues
—directional
—empowering

A

Directional
—indicates direction of movement (left, right, front, back)

Empowering
—how a movement empowers participants beyond the gym

225
Q

Types of cues
—spatial
—movement

A

Spatial
—one’s body in relation to other participants or equipment

Movement
—describes movement or pattern to be performed

226
Q

Recommended facility temp, altitude and air quality in a facility/gym

A

Temperature - btwn 68-72 degrees F

Altitude - air at high altitude contains less oxygen than at low altitude

Air quality - exercise should not take place in env. Where Air Quality index (AQI) is higher than 150

227
Q

Environmental concerns for group fitness
—cold weather: hypothermia

A

—consider wind chill; adequately cover skin; dress in multiple thin layers

Shivering, pale skin, blueing of lips, hands and feet

228
Q

Environmental concerns for group fitness
—hot weather: heat exhaustion

A

Core temperature over 102 degrees F = heat exhaustion
—over 104 degrees F = heat stroke

Heat exhaustion
—profuse sweating, pale skin, dizziness, hyperventilation, rapid pulse

229
Q

Environmental concerns for group fitness
—hot weather: heat stroke

A

Core temperature over 102 degrees F = heat exhaustion
—over 104 degrees F = heat stroke

Heat stroke
—sudden collapse and unconsciousness
—flushed, hot skin
—reduces sweating, shallow breathing, further increased HR

Death can occur if core temp. Goes above 107 degrees F

230
Q

Humidity

A

If air is humid, water in sweat does not evaporate readily
—lowers ability to remove heat from body

231
Q

Hyponatremia

A

Loss of sodium
—results in fluid retention

232
Q

Hypokalemia

A

Loss of potassium
—results in weakness, fatigue, constipation, muscle cramping

233
Q

Signs of OVER-EXERTION

A

—rapid breathing
—becoming disoriented, dizzy or lightheaded
—losing color in their face
—lack of sweating
—abnormally rapid heart rate
—fever
—nausea and vomiting
—confusion

234
Q

Signs of DEHYDRATION

A

—confusion
—rapid heart rate
—rapid breathing
—passing out
—lack of sweating
—extreme thirst

235
Q

Signs of FATIGUE

A

—shortness of breath
—chest pain
—irregular or rapid heartbeat
—dizziness or feeling light headed
—severe abdominal, pelvic or back pain

236
Q

Emergency response activation plan

A

Should be prearranged by facility
—familiarize and follow protocols
—may have recording and reporting requirements for liabiltiy

237
Q

Emergency response steps - 5

A
  1. Survey surrounding area
    —circumstances, condition of individuals, hazards to anyone nearby
  2. Look for signs of trouble
    —position of the individual, skin color, bleeding, level of consciousness, pain or discomfort, distress
  3. Call emergency services
  4. Communicate
    —with the individual if she/he is conscious
  5. Initiate CPR
    —only if person is unresponsive
    —begin after step 2 and have 3rd party call emergency services if available
    —if no 3rd party call emergency services before starting CPR
238
Q

For participants with asthma

A

Participant should have inhaler
—if not, breathing through nose or with pursed lips may reduce or dissipate symptoms

239
Q

Overtraining syndrome (OTS)

A

Excessive frequency, volume, or intensity or training
—results in fatigue, recurring illness, loss of sleep, moodiness, decreased physical performance, overuse injuries

Reduce OTS risk by
—diversifying formats taught
—managing personal intensity
—coaching instead of demonstrating
—getting adequate rest and nutrition

240
Q

A GFI should replace shoes every

A

100 hours, 500 miles, or 3-6 months of use

241
Q

Tactics to preserve vocal health

A

—project from diaphragm
—avoid shouting and screaming
—rest voice

242
Q

Professionalism

A

GFI are required to review, understand, agree to, and follow the AFAA Code of Professional conduct

243
Q

Credible resources

A

Supported by evidence-based, peer reviewed research from respected organizations, groups, and individuals

244
Q

Sources of continuing education

A

Workshops, trainings, readings and quizzes, online courses from approved providers

245
Q

General liability insurance

A

Protects insured from ordinary negligence

246
Q

Professional liability insurance

A

Covers professional negligence when participant sustains loss

247
Q

Fitness community

A

Evolving, growing, dedicated group of people who follow, trust and regularly communicate with instructor

248
Q

Fitness message

A

Benefit statement or philosophy related to fitness

249
Q

Fitness mission

A

Informative statement about that instructor does (or wants to do)

250
Q

Fitness vision statement

A

—inspirational statement about what instructor wants to be in the future

251
Q

Social media etiquette

A

Target demographics using appropriate platform
—keep positive and meaningful
—follow social media campaign standards

AFAA - GFI (15 decks)

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