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AFAA Group Fitness Instructor Course (2022) > Chapter 4 - Integrated Fitness > Flashcards

Chapter 4 - Integrated Fitness Flashcards

1
Q

Integrated Fitness

A

Comprehensive approach which combines multiple types of exercise to help a participant achieve higher levels of function.

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2
Q

Components of Integrated Fitness

A
  • Flexibility
  • Cardiorespiratory
  • Core
  • Balance
  • Plyometric
  • Resistance
  • speed, agility, and quickness (SAQ) sometimes
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3
Q

Function

A

integrated, multiplanar movement that involves acceleration, stabilization & deceleration.

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4
Q

Movement Prep

A
  • sometimes referred to as the warm up

- includes specific movements/exercises to best prepare students for the type of movement they’re doing in class

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5
Q

Flexibility

A

the normal extensibility of all soft tissue that allows for the optimal range of motion (ROM) of a joint

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6
Q

Different forms of flexibility

A
  • self-myofascial release (SMR)
  • static stretching
  • active stretching
  • dynamic stretching
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7
Q

Neuromuscular control

A

unconscious, trained response of a muscle

  • can be limited range of motion is there’s been a loss of flexibility
  • or muscles/joints can function well because muscles are flexible
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8
Q

Self-Myofascial Release (SMR)

A
  • Using the body to apply pressure to tender “knots” (adhesions) for 30 seconds to relax muscles.
  • Often accomplished through foam rolling
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9
Q

Static Stretching

A

taking a muscle to a point of tension & holding 30 seconds

-used in most cases to stretch muscles

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10
Q

Active Stretching

A

An agonist muscle (the prime mover) moves a limb through a full range of motion, which allows that muscle to stretch

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11
Q

Dynamic stretching

A

movements that happen at higher speeds and in more than one plane, and allow for a full range of motion for the muscle that is being stretched

  • example: walking lunges with a medicine ball rotation
  • reserved for advanced classes/exercisers.
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12
Q

Importance of the Core

A
  • All movement begins with the core
  • stabilizes the spine, pelvis & hips
  • absorbs & transfers forces to & from upper & lower extremities

—see page 63 for stabilization & movement muscles

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13
Q

Drawing in Manuever

A

pulling the navel into the spine and away from the waistline of your clothing

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14
Q

Abdominal Bracing

A

tightening the ab muscles

-can cause fainting so should be done carefully and sparingly

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15
Q

Proprioceptively Enriched Environments

A

unstable but controllable environments

-example: standing on a balancing disk, or doing an exercise standing on one foot instead of two

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16
Q

Balance

A

a person’s ability to maintain the body’s center of gravity within it’s base of support

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17
Q

Static Balance

A

ability to maintain equilibrium in place with no external forces

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18
Q

Dynamic balance

A

ability to keep balance while moving and while external forces cause shaking or other disturbances

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19
Q

Balance Training

A
  • helps reduce the risk of falls and injury

- helps prevent other types of imbalances in the kinetic chain

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20
Q

Plyometric Training

A
  • uses quick, powerful movements which involve eccentric muscle contractions. A movement with an explosive concentric contractions follows directly after.
  • helps body learn to respond realistically to changes while doing functional activities.
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21
Q

Rate of Force Production

A

ability of muscles to exert maximal force in a minimal amount of time

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22
Q

Sensorimotor Integration

A

Nervous System’s ability to gather and interpret information to gather & interpret info to anticipate and carry out the proper motor response.

23
Q

Integrated Performance Paradigm

A

The stretch-shortening cycle

- a cycle of eccentric loading of the muscle, isometric muscle contraction, & concentric muscle contraction

24
Q

Speed

A

Straight ahead velocity of an individual

25
Q

Agility

A

ability to maintain center of gravity over a changing base of support while changing direction at various speeds

26
Q

Quickness

A

Ability to react to a stimulus with an appropriate muscular response without hesitating

27
Q

SAQ Training

A

involves training in speed, agility, and quickness

  • helps athletes prepare for the demands of their sport
  • some people find it helpful for everyday functioning
28
Q

Goals of Cardiorespiratory training

A
  • reduce cardiovascular risk factors (unhealthy body composition), poor blood lipid profile, high blood pressure)
  • weight management
  • improve performance in work, life & sports
  • reduces anxiety
29
Q

Interval Training

A

training that alternates between intense exertion & periods of rest or lighter exertion

30
Q

Anaerobic Threshold

A
  • also called lactate threshold
  • the point during high intensity activity when the body can no longer meet the demand for oxygen. At this point, the anaerobic metabolism takes over.
31
Q

Cardiac Training Zones

A

Zone 1: 65-75% of HRmax (recovery or cardio base)

Zone 2: 76-85% of HRmax (near anerobic threshold)

Zone3: 86-90% of HRmax (approaches peak exertion, only needed 1x/week)

32
Q

Resting Heart Rate

A

number of heart contractions occurring in 1 minute while body is at rest

33
Q

4 Adaptations of Resistance Training

A
  • stabilization endurance (postural stablity)
  • strength (muscles can exert force against resistance)
  • hypertrophy (increasing muscle size)
  • power (improves body’s ability to react, explode, and jump)
34
Q

Strength

A

Ability of neuromuscular system to provide internal tension & exert force against external resistance

35
Q

Power

A

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

36
Q

Principles of Applied Fitness

A
  • General Adaptation Syndrome (GAS)
  • Principle of Specificity
  • Overload Principle
  • Periodization
37
Q

General Adaptation Syndrome

A

Kinetic Chain response & adaptation to demands and stress placed on it

38
Q

Three Stages of General Adaptation Syndrome

A

1 - Alarm phase: “shock phase;” intial response to imposed demands of exercise (2-3 weeks)

2 - Adaptation phase: “resistance phase;” body adapts to the stimuli given through exercise; structures within the human body change along with physiological function (4-12 weeks)

3 - Exhaustion phase: body can no longer tolerate physiological stresses of exercise; risk of overtraining is likely.

39
Q

Overtraining Syndrome (OTS)

A

Excessive frequency, volume, or intensity of training (exercise).
-can cause recurring illness, overtraining injuries, sleep loss, moodiness, decreased physical performance.

40
Q

Principal of Specificity

A

The exercise stimulus placed on the body will determine the expected physiological outcome
-each system of the body will respond & adapt to the specific physical demands applied.

41
Q

3 Types of Specificity

A

1 - Mechanical Specificity: the weights & movements placed on the body (using dumbells to develop biceps)

2 - Neuromuscular Specificity: Specific exercises using different speeds & movement patterns (high speed moves to develop ability to contract muscle fibers quickly)

3 - Metabolic Specificity: energy demand placed on the body (endurance training for a marathon)

42
Q

Overload Principle

A

To create physiological changes in the body, an exercise stimulus has to be applied at a greater intensity than the system is used to receiving.

43
Q

Periodization

A

Division of a training program into smaller, progressive changes

44
Q

Acute Variables

A 
Parts of an exercise program that determine how each exercise is performed. 
examples:
- what type of exercise to be performed
- load
-intensity volume (reps x sets)
- rest periods
- tempo
45
Q

Set

A

a group of consecutive repetitions

46
Q

Repetitions

A

One complete movement of a single exercise

47
Q

Rest Period

A

The time taken between sets or exercises to rest and recover

48
Q

Training Volume

A
  • total amount of wok performed without a specific time

- reps x sets = training volume in a training session

49
Q

Load

A

Amount of weight lifted or resistance used during training

50
Q

Training Intensity

A

An individual’s level of effort compared to his/her maximal effort;
-often expressed as a percentage

51
Q

Exercise Tempo

A

The speed at which an exercise is performed

- see chart pg. 72

52
Q

Load vs. Intensity

A
  • as load increases, volume decreases & rest period increases
  • as load decreases, volume increases & rest period decreases

see chart on page 73

53
Q

Exercise Selection

A
  • choosing exercises that allow for achieving the desired amount of change
  • should be specific to the outcome of the class

AFAA Group Fitness Instructor Course (2022) (13 decks)

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