Chapter 2: The ACE Integrated Fitness Training Model

Question 1

Activities of Daily Living

Answer 1

These are activities that are normally done for hygiene, bathing, household chores, walking, shopping, and similar activities.

Question 2

Balance

Answer 2

This is the ability to maintain the body’s position in a stable way.

Question 3

Speed

Answer 3

The rate of movement.

Question 4

Power

Answer 4

The max amount of force in a minimal amount of time that a muscle is capable of.

Question 5

Self-efficacy

Answer 5

One’s perception of his or her ability to change or to perform specific behaviors.

Question 6

Adherence

Answer 6

The extent to which people follow their plans or treatment recomendations.

Question 7

Chronic Disease

Answer 7

This is a disease that persists over an extended period of time.

Question 8

Hyperlipidemia

Answer 8

An excess amount of lipids in the blood that may be primary or secondary.

Question 9

Osteoporosis

Answer 9

The degeneration of the bones in an individual and it is known as the bones becoming porous.

Question 10

Muscular Fitness

Answer 10

Having an appropriate level of both strength and endurance.

Question 11

Muscular Strength

Answer 11

The max force a muscle or muscle group can exert in. contraction.

Question 12

Muscular Endurance

Answer 12

The ability of a muscle or group of muscles to exert force against a resistance over time.

Question 13

Stability

Answer 13

Characteristics of the body’s joints or posture that represents resistance to changing position.

Question 14

Previously Physically Inactive

Answer 14

This describes someone who as not previously meeting the recommendations for regular physical activity.

Question 15

Empathy

Answer 15

Understanding what another person is experiencing from his or her perspective.

Question 16

SMART Goal

Answer 16

A properly designed goal; SMART stands for specific, measurable, attainable, relevant, and time-bound,

Question 17

Mobility

Answer 17

The degree to which a joint can move before being restricted by surrounding tissues.

Question 18

Relapse

Answer 18

ln behavior change, the return of an original problem after many lapses (slips, mistakes) have occurred.

Question 19

Extrinsic Motivation

Answer 19

Motivation coming from external rewards like material and social networks.

Question 20

Intrinsic Motivation

Answer 20

Motivation coming from internal states.

Question 21

Overtraining Syndrome

Answer 21

Overtraining syndrome The result of constant intense training that does not provide adequate time for recovery; symptoms include increased resting heart rate, impaired physical performance, reduced enthusiasm and desire for training, increased incidence of injuries and illness, altered appetite, disturbed sleep patterns, and irritability.

Question 22

Talk Test

Answer 22

A method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising.

Question 23

Ventilatory Threshold 1

Answer 23

Point of transition between predominately aerobic energy production to anaerobic energy production; involves recruitment of fast-twitch muscle fibers and identified via gas exchange during exercise testing.

Question 24

Ratings of Perceived Exertion

Answer 24

A scale, originally developed by noted Swedish psychologist Gunnar Borg, that provides a standard means for evaluating a participant’s perception of exercise effort. The original scale ranged from 6 to 20; a revised category ratio scale ranges from 0 to 10.

Question 25

Second Ventilatory Threshold

Answer 25

A metabolic marker that represents the point above which high-intensity exercise can only be sustained for a brief interval due to an accumulation of lactate.

Question 26

Kinetic Chain

Answer 26

The concept of joints and segments having an effect on one another during movement.

Question 27

Static Balance

Answer 27

The ability to maintain balance when in one position and not moving.

Question 28

Dynamic Balance

Answer 28

This is the act of keeping postural control while moving.

Question 29

Center of Gravity

Answer 29

This is the point around which all weight is evenly distributed.

Question 30

Range of Motion

Answer 30

The number of degrees that an articulation will allow one of its segments to move.

Question 31

High Intensity Interval Training

Answer 31

This is an exercise strategy of alternating periods of short and intense aerobic exercise with less intense times of recovery.

Question 32

Plyometrics

Answer 32

High-intensity movements, such as jumping, involving high-force loading of body weight during the landing phase of the movement that take advantage of the stretch-shortening cycle.

Question 33

Hypertrophy

Answer 33

An increase in the size of muscles.

Question 34

Agility

Answer 34

The ability to move quickly and easily.

Question 35

Quickness

Answer 35

The quality of moving fast.

Question 36

Coordination

Answer 36

This is the ability to use different body parts together efficiently.

Question 37

Heart Rate

Answer 37

The number of heart beats within a minute.

Question 38

Body-fat Percentage

Answer 38

The percent of the body that is fat.

Question 39

Fat-free Mass

Answer 39

The part of the body composition that represents everything but the fat in the body.

Question 40

VO2 Max

Answer 40

Considered the best indicator of cardiovascular endurance, it is the maximal amount of oxygen (mL) that a person can use in one minute per kilogram of body weight. Also called maximal oxygen uptake and maximal aerobic power.

Question 41

Systolic Blood Pressure

Answer 41

The pressure in the arteries during the contraction phase of the cardiac cycle.

Question 42

Diastolic Blood Pressure

Answer 42

This is the pressure in the arteries during relaxation phases of the cardiac cycle.