Fitness Instructor Specialist Flashcards
What are the components of optimal health?
Physical activity, mindset (social, mental, & emotional health), and nutritional health
Explain the primary components of fitness.
- Cardiorespiratory/aerobic capacity: ability of the body to take in oxygen and deliver it to the cells to create energy for physical work
- Muscular capacity: endurance (ability to apply force over a long period of time), strength (ability to generate force/maximum amount of force a muscle can exert in a single contraction), and power (ability to generate force quickly (speed x strength))
- Flexibility: range of movement/amount of motion a joint can perform
- Body composition: proportion of fat free mass (muscles, bones, organs, & bodily fluids) to fat mass (adipose tissue)
What are the benefits of physical activity?
- Improves cardiovascular health: Strengthens heart and lungs, decreases resting heart rate, normalizes blood pressure, and improves cholesterol levels
- Enhances body composition and metabolism: Reduces body fat, increases muscle mass, improves insulin sensitivity, and boosts resting metabolism
- Strengthens musculoskeletal system: Increases muscular strength, bone density, and joint stability; improves core strength, balance, and coordination
- Reduces health risks: Lowers risk of premature death, helps control blood sugar levels, and improves overall physical fitness
- Promotes mental well-being: Improves body image and self-esteem, reduces depression and anxiety, and aids in stress management
What are the 7 canfitpro training principles?
- FITT (Frequency, intensity, time, and type of exercise)
- Individualization (What we teach can accommodate everybody’s needs - offer variety)
- Progressive overload (To improve, participants must continually challenge their fitness.)
- Specificity (if you want to improve a certain aspect of your fitness, you must train that aspect)
- Maintenance (once a certain level of fitness is achieved, you can maintain it with less effort than it took to achieve it)
- Reversibility (once training ceases, the body will gradually return to a pre-training state)
- Recovery ( a mandatory component of every workout program, allowing participants to return to the next class at least as fit as the previous class)
What are the 6 stages of the transtheoretical model of change?
Precontemplation, contemplation, preparation, action, maintenance, and relapse
Explain the precontemplation stage of the transtheoretical model of change and potential intervention strategies.
Not aware that they need to make a change
Intervention strategies:
*Increase awareness of the importance of exercise
*Provide general education
*Discuss health risks
*Discuss myths and fears related to exercise & classes
Explain the contemplation stage of the transtheoretical model of change and potential intervention strategies.
Know they need to make a change but not ready yet
Intervention strategies:
*Make a list of advantages related to regular exercise
*Continue with education and discussion of benefits
*Provide clear and specific recommendations
*Identify social support system and build confidence
Explain the preparation stage of the transtheoretical model of change and potential intervention strategies.
Preparing to take action soon
Intervention strategies:
*Evaluate support system and barriers (e.g., time, cost, childcare, transportation, fear/anxiety)
*Provide personalized exercise design (PT) or give options
*Work on goal setting and action plan
Explain the action stage of the transtheoretical model of change and potential intervention strategies.
Change was made recently - still fragile. 50% of people will quit in the first 3 months.
Intervention strategies:
*Talk to class about self-monitoring and self-reinforcement
*Enhance class self-efficacy
*Provide encouragement
*Prepare for and help prevent relapses
Explain the maintenance stage of the transtheoretical model of change and potential intervention strategies.
Change has lasted 6+ months
Intervention strategies:
*Review and revise goals
*Address and strategize to avoid relapse
*Set new fitness goals: “What to try next?”
*Provide social support
List 5 strategies to guide your participants towards maintaining an active, healthy lifestyle (adherence to exercise)
- Help them see the light at the end of the tunnel
- Admit your own ups and downs
- Make your participants feel welcome
- Build participants’ confidence
- Create a community
Explain the relapse stage of the transtheoretical model of change .
Result of injury, busy schedule, shifting priorities, etc.
Goal is to enter back into the cycle & begin again
What is cardiorespiratory/aerobic capacity?
Ability of the body to take in oxygen and deliver it to the cells to create energy for physical work.
Define muscular endurance.
Ability to apply force over a long period of time.
What does the acronym FITT stand for?
- Frequency
- Intensity
- Time
- Type
What are SMART goals?
- Specific
- Measurable
- Action-oriented
- Realistic
- Time sensitive
The anaerobic (glycolytic) system provides fuel for ____(length of time) at moderate intensity.
10 seconds - 2 minutes
What are the benefits of the warm-up in a fitness class?
- Increased muscle recruitment & response
- Reduced incidents of musculoskeletal injury
- Greater economy of movement
- Facilitated oxygen utilization (make more energy)
- Enhanced nerve transmission
- Improved muscle metabolism
- Increased blood flow
- Progressive elevation of heart rate
- Mental preparation
Explain the functions of the warm-up.
- Movement rehearsal: participants rehearse the movements, exercises, and patterns that will be used later in the class.
- Elevated body temperature: ensure a gradual rise in body temperature to ensure muscle tissue elasticity, lubrication of joint structures, improved nerve impulses, and increased blood flow to working tissues.
- Systemic excitation: Preparing the body physically and mentally; the cardiorespiratory system gradually increases HR, stroke volume, respiratory rate, glucose uptake, metabolic reaction, and oxygen availability.
- Functional preparation: ensures muscles are ready to work together and allows participants to adjust their mental state.
- Neuromuscular efficiency: allows the nervous system to recruit the maximum amount of muscle fibres.
The _______ system is used for immediate energy for 1-10 seconds.
ATP-CP (phosphagen)
What is the primary energy source for the aerobic (glycolytic) system?
Carbohydrates
List the secondary components of fitness.
Balance, coordination, agility, reaction time, speed, power, and mental capacity
What is the significance of recovery in a workout program?
Allows participants to return to the next class at least as fit as the previous one.
What is progressive overload?
To improve, participants must continually challenge their fitness. This occurs through gradually increasing the volume or intensity of the program to realize ongoing adaptations.
Define emotional health.
Ability to control one’s emotions and express them appropriately.
What is the primary function of muscular conditioning?
To improve muscular strength, power, endurance, and functional performance.
Fill in the blank: The _______ system provides fuel for over 2 minutes during light to very light exercise.
Fatty acid oxidation
What is the rate of perceived exertion, and what is the name of the scale most commonly used?
How we explain to participants how hard they should be working. Class participants find it easier to accurately assess their rate of perceived exertion using a scale of 0-10, so we use the modified Borg scale.
Where should the warm up fall on the Borg scale?
2-4
How long should the warm up be for a 60-minute class?
10-12 minutes (about 17-20% the total time)
Explain the two phases of the warm up
- General: Elevates core temperature & increases blood flow, preparing the body for more vigorous exercises. Focus should be on performing light, cardiorespiratory exercises that result in breaking a light sweat. Integrates movements using large muscle groups and large ranges of motion.
- Specific: Enhances neuromuscular efficiency (ability of the nervous system to recruit muscles). Allows the neuromuscular system to rehearse the movements that will be used later in the class.
What is the primary energy source for the ATP-CP system?
ATP and creatine phosphate (CP).
What are the benefits of the cool-down phase in a fitness class?
- Improve overall mobility
- Increase ROM joints
- Improves ability of muscles & connective tissues to lengthen
- Release of physical & mental tension associated with the workout
- Bring body back to homeostasis
- Enhances relaxation response
What are the functions of the cool-down phase in a fitness class?
Integration of workout benefits
Relaxation
What is ATP?
Adenosine triphosphate (ATP) is a molecule made up of adenosine and three phosphate groups linked together by high-energy bonds. It’s like the body’s energy currency—when these bonds break, they release energy that the body can use to do things like move muscles, think, and function.
What are the 4 energy systems used when creating ATP?
- ATP-CP (phosphagen) system
- Anaerobic (glycolytic) system
- Aerobic (glycolytic) system
- Fatty acid oxidation system
What does “anaerobic” mean? What are the 2 anaerobic energy systems?
without oxygen - i.e., oxygen not involved in creating the energy)
ATP-CP (phosphagen) system
Anaerobic (glycolytic) system
What is the ATP-CP (phosphagen) system?
A high-intensity energy system that provides immediate energy for short-duration activities.
Describe Phase 1 of the ATP-CP system.
Phase 1 uses stored ATP to provide energy for 1-2 seconds at maximal effort. ATP splits into adenosine phosphate (ADP), phosphate (P), and energy, triggering the enzyme creatine kinase.
Describe Phase 2 of the ATP-CP system.
Phase 2 uses creatine phosphate to convert adenosine phosphate (ADP) back into ATP, providing energy for an additional 8-10 seconds of intense effort. The reaction is ADP + CP → ATP + creatine, catalyzed by creatine kinase.
What type of exercises use the ATP-CP system, and for how long?
The ATP-CP system provides energy for immediate, maximum effort exercises lasting 1-10 seconds, such as burpees or high knees.
What are the capacity and recovery time of the ATP-CP system?
The ATP-CP system has a low capacity, depending on stored creatine phosphate levels, and can take 24-28 hours to fully recover.
What is the Anaerobic (glycolytic) system?
An energy system that uses carbohydrates to produce energy without oxygen. It’s crucial for high-intensity, short-duration activities.
How does the Anaerobic (glycolytic) system use glycogen for energy?
The system breaks down glycogen stored in muscle cells to produce ATP (Glycogen → 2 ATP). This process occurs without the need for oxygen.
How does the Anaerobic (glycolytic) system use glucose from the blood for energy?
The system breaks down glucose from the blood to produce ATP, lactic acid, and heat (Glucose → 2 ATP + 2 LA + heat). This process also occurs without oxygen.
What happens as lactic acid builds up during anaerobic (glycolytic) system activity?
As more glucose is metabolized, more lactic acid is produced, leading to increased cell acidity. This results in decreased muscle contraction speed and strength.
What type of exercises use the anaerobic (glycolytic) system, and for how long?
The anaerobic (glycolytic) system provides energy for high-intensity activities lasting from 10 seconds to 2 minutes, such as a 200-meter sprint.
What determines the amount of energy produced by the Anaerobic (glycolytic) system?
The amount of energy produced depends on the availability of glycogen and glucose in the system.
What is lactic acidosis?
The point at which the lactic acid within a muscle reaches a level high enough to cause temporary muscle failure.
What does “aerobic” mean? What are the 2 aerobic energy systems?
Oxygen is used in the creation of ATP.
Aerobic (glycolytic) system and Fatty acid oxidation system.
Explain the aerobic (glycolytic) system, including the length of time and type of exercise it is used for.
- Provides fuel for more than 2 minutes at moderate intensity
- Breakdown of glucose or glycogen (with oxygen present)
- Glucose + O2 → 38 ATP + CO2 + H2O + heat
- Mitochondria is the site of aerobic metabolism
- System is limited by ability of cardiorespiratory system to deliver O2
- E.g., Steady state cardio
What is the aerobic (glycolytic) system?
An energy system that uses oxygen to produce energy from carbohydrates. It’s essential for long-duration, moderate-intensity activities.
What type of exercises use the aerobic (glycolytic) system, and for how long?
Provides energy for activities lasting more than 2 minutes at moderate intensity, such as steady-state cardio.
Where does aerobic metabolism occur?
Aerobic metabolism takes place in the mitochondria, which are the energy-producing structures within cells.
How does the aerobic (glycolytic) system produce energy?
The aerobic (glycolytic) system breaks down glucose or glycogen in the presence of oxygen to produce ATP. The reaction is: Glucose + O2 → 38 ATP + CO2 + H2O + heat.
What is the Fatty Acid Oxidation system?
An energy system that uses fatty acids as fuel to produce energy in the presence of oxygen.
How does the Fatty Acid Oxidation system produce energy?
Fatty acids are broken down in the presence of oxygen to produce ATP. The reaction is: Fatty acid + O2 → 100 ATP + CO2 + H2O + heat.
What are the key characteristics of the Fatty Acid Oxidation system?
Fatty acids are a high-energy fuel source, but they require a lot of oxygen to be metabolized efficiently.
What type of exercises use the Fatty Acid Oxidation system, and for how long?
The Fatty Acid Oxidation system provides energy for low-intensity, long-duration activities lasting over 2 minutes, such as walking or long-distance cycling.
What is the capacity of the Fatty Acid Oxidation system?
The system is virtually unlimited in terms of energy potential, but it is typically used in activities where the body has time to utilize stored fat as fuel, such as ultramarathons.
Which energy system is primarily used at rest?
Fatty Acid Oxidation system
What happens to energy systems at the beginning of exercise?
At the start of exercise, if the energy demand is only slightly higher than at rest, the Aerobic system is used. However, if the energy demand is immediate and high, the ATP-CP system is utilized first.
Which energy system is used during steady-state exercise?
During steady-state exercise, the Aerobic system is primarily used to provide sustained energy.
What energy systems are used during strenuous exercise?
During strenuous exercise, both the ATP-CP system and the Glycolytic system are used to provide rapid energy.
Which energy system is used during recovery from exercise?
During recovery, the body shifts back to using the Fatty Acid Oxidation system for energy.
Summarize how energy systems interact from rest to exercise and recovery.
The energy systems transition from fatty acid oxidation at rest, to aerobic or ATP-CP/glycolytic during exercise based on intensity, and back to fatty acid oxidation during recovery.
What is oxygen debt?
The elevated oxygen delivery after stopping exercise, used for recovery.
What is the relationship between intensity level and ATP production rate in the ATP-CP system?
Highest intensity level correlates with the highest ATP production rate.
What is oxygen deficit?
the volume of oxygen missing in the first few minutes of exercise
What are the 3 phases of cardiorespiratory training?
Pre-cardio, Cardio, and Cardio Recovery.
Describe the Pre-cardio phase of cardiorespiratory training.
The Pre-cardio phase occurs between the warm-up and the cardio segment. It lasts about 2-3 minutes (in a 60-minute class) and has a Rating of Perceived Exertion (RPE) of 4-9.
Describe the Cardio phase of cardiorespiratory training.
The Cardio phase involves increasing intensity to reach a peak level or an elevated steady state. It typically lasts 20-30 minutes (in a 60-minute class) and has an RPE of 4-9.
Describe the Cardio Recovery phase of cardiorespiratory training.
The Cardio Recovery phase is a transition period where the heart rate is slowly lowered to prevent venous pooling. It lasts about 3-5 minutes, and the RPE decreases to 4-2.
What is the purpose of the 3 phases in cardiorespiratory training?
- Pre-cardio: Prepares the body for increased intensity.
- Cardio: Provides the main cardiovascular workout.
- Cardio Recovery: Helps the body return to a resting state safely.
What is the significance of RPE and duration in cardiorespiratory training phases?
RPE helps monitor intensity, while duration ensures each phase is long enough to achieve its purpose without causing undue stress or risk, such as venous pooling during recovery.
What are the canfitpro guidelines for cardiorespiratory training (how many minutes/week)?
300 minutes of moderate or 150 vigorous intense activity per week
What are the benefits of cardiorespiratory training?
- Reduced risk of heart disease
- Reduced resting heart rate
- Normalize resting blood pressure
- Improve the ability to perform daily activities
What are the functions of cardiorespiratory training?
- Develop aerobic capacity & endurance
- Activate & integrate all relevant body systems
- Movement mastery
- Positive effect on body composition
What are the benefits of muscular conditioning?
Increases in:
*Muscle fiber size
*Muscle contractile strength
*Coordination among muscle groups
*Muscle fiber recruitment
*Tendon & ligament contractile strength
*Bone strength
What are the functions of muscular conditioning?
- Muscular strength (ability to generate force/maximum amount of force a muscle can exert in a single contraction)
- Muscular power (ability to generate force quickly (speed x strength))
- Muscular endurance (ability to apply force over a long period of time)
- Functional performance (strength & endurance help you be more efficient in your daily tasks and reduce the chances of having pain & dysfunction in everyday life)
What is excess post-exercise oxygen consumption (EPOC)?
Used for the recovery of both anaerobic and aerobic metabolism
EPOC refers to the increased rate of oxygen intake following strenuous activity.
What are the program variables in interval training?
- Work-to-rest ratio
- Type of relief
- ATP-CP, Glycolytic, Oxidative
- Level of intensity
- Arranging work and rest times
What are the functions of the cardiovascular system?
- Transporting nutrients
- Oxygen
- Carbon dioxide
- Metabolic waste products
- Key chemical messengers (hormones)
- Maintaining core temperature
What is the difference between veins and arteries in blood circulation?
Veins carry blood towards the heart, while arteries carry blood away from the heart.
What happens on the right side of the heart during blood circulation?
The right side of the heart receives oxygen-poor blood from the body and pumps it to the lungs to pick up oxygen.
What happens on the left side of the heart during blood circulation?
The left side of the heart receives oxygen-rich blood from the lungs and pumps it to the rest of the body.
What is the order of blood flow through the heart chambers?
Blood flows through the atrium first, then into the ventricle, from right to left.
Summarize how blood circulates through the body.
Veins bring oxygen-poor blood to the right side of the heart, which pumps it to the lungs. Oxygen-rich blood returns to the left side of the heart and is pumped out through arteries to supply the body.
What is stroke volume (SV)?
The amount of blood that the left ventricle ejects in one beat, measured in mL/beat. A typical male has an SV of around 70 mL/beat.
What is cardiac output (Q) and how is it calculated?
The amount of blood your heart ejects in one minute. Cardiac output increases during exercise (to deliver more oxygen to the muscles for energy)
Q = Stroke Volume x heart rate (HR)
How can you calculate your max heart rate?
Max HR = 220-age
What are the 2 types of pressure measured in blood pressure? What is the average resting blood pressure?
Systolic pressure (pressure when heart contracts)
Diastolic pressure (pressure when heart relaxes)
Average resting BP is 120/80
What is the average resting heart rate?
Approximately 72 bpm
What is %HR max and why do we use it?
Percentage of maximum heart rate.
%HR Max helps individuals gauge and set appropriate intensity levels for their workouts. By targeting specific percentages of their maximum heart rate, exercisers can ensure they’re pushing themselves enough to see results without risking injury or overexertion.
What are the target HR zones for beginner, intermediate, and advanced participants during a class?
- Beginners: 55%-64% HR max
- Intermediate: 65%-74% HR max
- Advanced: 75%-90% HR max
What comprises the respiratory system? What is its purpose?
The left and right lungs and the air passageway. Allows gas exchange (oxygen and carbon dioxide) between the blood and the environment.
What is the effect of exercise on blood pressure?
Increase in systolic pressure; diastolic remains the same or slightly decreases
What is the effect of exercise on the cardiovascular system?
- Increase in HR, SV, Q
- Blood flow moves away from abdomen through vasoconstriction (narrowing of arteries) to the working muscles through vasodilation (widening of arteries)
- Blood pressure: Increase in systolic pressure; diastolic remains the same or slightly decreases.
What is the effect of exercise on the respiratory system?
- Increase in rate of respiration
- Pulmonary ventilation at rest if approx. 10 L/minute
- First few minutes of exercise can increase to 45 L/minute
- After 2 minutes, once participant has reached homeostasis, it can reach up to 60 L/minute
What is aerobic fitness and how is it measured?
Efficiency of the cardiovascular, respiratory, and muscular systems.
Measured as aerobic capacity = VO2 max (maximum amount of O2 the body can extract and use in the process of energy production).
What is the purpose of pre-exercise screening?
- Safety of the participants to be paramount
- Facility professionalism & fulfillment of legal responsibility (duty of care)
- Ability to identify a possible need to refer the individual to healthcare professionals
- The best experience for the individual
What is the PAR-Q+ and what does it identify?
Physical Activity Readiness Questionnaire (PAR-Q+) identifies:
* Diagnosed diseases
* Signs & symptoms of undiagnosed conditions
* Increased cardiac risk
* Age risk
What is the RICE principle for managing acute injuries?
- Rest
- Ice
- Compress
- Elevate
What are the three primary regions of the spine?
- Cervical: upper back & neck
- Thoracic: mid back
- Lumbar: lower back
What is the anatomical position?
Standing upright with palms facing forward
What are the types of muscle contractions?
- Isotonic contractions
- Concentric
- Eccentric
- Isometric contractions
What is muscular endurance?
Ability of a muscle to exert force over time
What does the FITT principle stand for?
- Frequency
- Intensity
- Time
- Type
What is the role of ligaments?
Connect bone to bone, providing stability to joints.
What are the two main parts of the nervous system?
- Central nervous system (CNS) (brain and spinal cord)
- Peripheral nervous system (PNS) (connects the extremities to the CNS)
What is the difference between acute and overuse injuries?
- Acute injury: results from a single force or load
- Overuse injury: results from repetitive loading or movements
What does the term ‘prime movers’ refer to?
Muscle that provides most of the tension during movement
What is the role of tendons?
Connect muscle to bone, essential for transmitting the force generated by muscles.
What are the elements of variation in movement?
Direction, speed, tempo, range of motion (ROM), planes of motion, lever length
What are the planes of movement?
Frontal plane, sagittal plane, transverse plane
Describe the frontal plane.
Divides the body into front and back, allowing for abduction and adduction movements. Examples include jumping jacks and grapevine steps.
What joint movements are typical in the frontal plane?
Abduction and adduction, such as hip abduction during a side lunge or shoulder abduction during a lateral raise.
Describe the sagittal plane.
Divides the body into left and right, allowing for flexion and extension movements. Examples include marching, squatting, walking, running, and front lunges.
What joint movements are typical in the saggital plane?
Flexion and extension, such as elbow flexion during a bicep curl or hip extension during a squat.
Describe the transverse plane.
Examples include wood choppers, pivot turns, and Russian twists.Divides the body horizontally into upper and lower halves, allowing for rotational movements.
What joint movements are typical in the transverse plane?
Internal and external rotation, such as hip rotation during a golf swing or forearm pronation and supination.
What are protocols for verbal cues in coaching?
- Name of move (be consistent with naming)
- Count down (i.e., before a transition)
- Direction (including hand/foot/side of body to start with)
- Technique, form, and algnment (e.g., weight in your heels, chest proud, core tight)
- Preview (remember to show from multiple angles)
- Motivation and encouragement
What are non-verbal cues in coaching?
Count down with fingers, direction (pointing), form and technique demonstration, motivation through eye contact, smiling, thumbs up
What are visual and body language cues?
Facial expressions, eye contact, eye and head direction, crisp movement
What are key teaching skills in fitness instruction?
Technique, form, alignment, modifications, progressions, preview, motivation
What is BPM in relation to music?
Beats per minute, a measure of tempo in music
What are the four types of bones?
Long, short, flat, and irregular
What is the function of long bones? Give some examples.
They serve as levers for movement. Examples:
* Femur
* Humerus
* Clavicle
What is the function of short bones? Give some examples.
They give strength to joints but with limited mobility. Examples:
* Tarsals (ankle)
* Carpals (wrist)
What is the function of flat bones? Give some examples.
They provide a broad site for muscle attachment and/or protect the internal organs. Examples:
* Ribs
* Scapulae (shoulder blades)
What is the function of irregular bones? Give some examples.
They protect the internal organs and/or support the body. Examples:
* Ischium (part of lower hip bones)
* Pubis (part of lower hip bones)
* Vertebrae
What are the two main parts of the skeleton?
Axial and appendicular
How many bones are in the axial skeleton, and what is it made up of?
80 bones, made up of the skull, spine, ribs, and sternum
How many bones are in the appendicular skeleton, and what is it made up of?
126 bones, made up of shoulders, pelvis, and limbs
What are the 6 types of synovial joints?
- Gliding
- Pivot
- Hinge
- Condyloid
- Saddle
- Ball and socket
What type of movement do gliding joints provide? Provide an example.
Minimal movement in one plane, with rotation. E.g., bones within the wrist and ankle (carpals and tarsals)
What type of movement do pivot joints provide? Provide an example.
Rotation around a long axis. E.g., the radius and ulna (at the elbow), allowing pronation and supination of the forearm
What type of movement do hinge joints provide? Provide an example.
Movement in one direction of plane of motion. E.g., elbow and knee joints, allowing flexion and extension
What type of movement do condyloid joints provide? Provide an example.
Movement in two directions or planes of motion. E.g., the “knuckles” of each finger, the wrists, and the ankles
What type of movement do saddle joints provide? Provide an example.
Movement in several directions similar to (but greater than) condyloids. E.g., the thumb moving in various directions.
What type of movement do ball and socket joints provide? Provide an example.
Movement in three directions or planes of motion. E.g., the shoulder ahd hip joints, allowing free movement in all directions (circumduction) with large ranges of motion
How many vertebra are in the cervical spine?
7
How many vertebra are in the thoracic spine?
12
How many vertebra are in the lumbar spine?
5
Describe flexion extension and hyperextension.
Straightening a joint = extension (i.e., joint angle increases).
Bending a joint = flexion (i.e., joint angle decreases)
Movement beyond normal joint ROM = hyperextension
Which joints can perform flexion and extension movements?
- Shoulder (e.g., front raise)
- Elbow
- Wrist
- Spine
- Lumbosacral (anterior pelvic tilt/posterior pelvic tilt)
- Hip joint (e.g., leg swings forward (flexion) and backward (extension))
- Knee
Describe abduction (protraction) and adduction (retraction)
Bone moves away from midline of the body = abduction
Bone moves toward the midline of the body = adduction
Which joints can perform abduction (protraction) and adduction (retraction) movements?
- shoulder girdle (scapula, clavicle) (e.g., jumping jacks)
- shoulder joint (e.g., lateral raise)
- hip joint
Describe circumduction.
Circular movement combining flexion, abduction, extension, and adduction (occurs at ball and socket joints - shoulders and hips)
Which joints can perform circumduction movements?
Shoulder joint, hip joint
Describe medial and lateral rotation.
Rotating a joint towards its axis or centre.
Rotation towards the midline = medial/internal rotation
Rotation away from the midline = lateral/external rotation
Which joints can perform medial and lateral rotation movements?
- Shoulder joint
- Hip joint
Describe supination and pronation.
Involves the forearms.
Movement away from the midline = supination (external)
Movement toward the midline = pronation (internal)
Which joint can perform supination and pronation movements?
Radioulnar joint (pronation = rotating forearm so palm faces downward - e.g., overhand grip; supination = rotating the forearm so palm faces upward - e.g., bicep curl)
Describe inversion and eversion.
Involve the ankle joint.
Turning medial (inner) side of the foot off the ground = inversion
Turning outer side of the foot off the groun = eversion
Describe elevation and depression.
Involve the shoulders.
Shrugging = elevation
Lowering shoulders beyond anatomical position = depression
Describe plantar flexion and dorsiflexion.
Plantar flexion involves pointing the foot downward, away from the shin.
Dorsiflexion involves lifting the foot upward toward the shin.
When standing in anatomical position, body parts closest to the midline of the body are called…?
Medial
When standinging in anatomical position, body parts away from the midline are called…?
Lateral
When the body lies face up, it is…?
Supine
When the body lies face down, it is…?
Prone
The top of the foot is the…?
Dorsal surface
The bottom of the foot is the…?
Plantar surface
The end of a bone or muscle that is closest to the body is the…?
Proximal end
The end of a bone or muscle that is furthest away from the body is the…?
Distal end
What are the two goals for immediate management of acute injuries? Why are they important?
Minimixing the tissue damage and minimizing the inflammatory response associated with an injury. The time required to recover from an acute injury is largely dependent on how well these goals are achieved within 72 hours of when the injury occurred.
What actions should be taken immediately following an acute injury?
- Professional medical opinion: Refer participant to a physician for diagnosis
- Rest: this facilitates the formation of early repair tissue, part of the body’s healing process.
- Ice: this reduces the immediate inflammatory response, swelling, and pain. Generally, ice should not be applied longer than 20 minutes at a time and not reapplied until the tissue has regained full sensation.
- Compression: this prevents swelling. When the injured tissue is below the heart, it should have some form of external compression.
- Elevation: elevating the injured tissue above the heart helps minimize swelling.
What are some examples of acute injuries?
- Fracture (bone)
- Sprain (ligament)
- Strain (muscle)
- Rupture (tendon)
What is involved in the immediate management of overuse injuries?
During the 72 hour window following the onset of pain/discomfort:
* Rest & ice
* Seek medical attention if pain persists longer than 3 days and is noticeable in the activities of daily living
* If pain occurs only with certain exercises, they should stop them for 14 days and see a physician if pain returns
* After they receive permission to return to activity, participants should be made aware that they may be vulnerable to reinjury for 3-6 months
* Continuing to exercise or perform in any activity that produces pain will make the injury worse and can result in permanent disability
What are intrinsic risk factors (in relation to acute injury prevention)?
Those that affect the tensile strength of a tissue during exercise, which are inherent to the participant (e.g., muscle weakness, muscle inflexibility, muscle imbalances, joint laxity or excessive mobility, state of mind, and cognitive function). Also previous history of an injury at the site, use of medications that can alter the perception of pain or reduce the ability to accurately monitor the intensity of exercise (e.g., heart medication)
What are extrinsic risk factors (in relation to acute injury prevention)?
Factors external tot he participant’s physical and psychological status, including environmental factors (temperature, humidity, equipment, apparel)
How can you prevent acute injuries?
- Emphasize perfect technique and safety for all exercises throughout the class
- Cue and coach participants who may be performing exercises incorrectly
- Model perfect technique
- Include proper warm-ups and cool-downs. If a participant joins late, ask them to do a warm-up before jumping into the main workout (give them some moves to do for at least 2-3 minutes)
- Ensure safety of exercise equipment by inspecting them and reporting damaged equipment to management
- Know your participants
- Increase intensity gradually
What is mechanical pain?
- A result of damage to the musculoskeletal system
- Caused by mechanical action or motion
- E.g., twisting ankle during step class
What is systemic pain?
- A result of disease, infection, or medical condition
- E.g., rheumatoid arthritis, heart disease
What is involved in the prevention of overuse injuries?
- Educate your participants
- Choose the proper dose of exercise
- Progress the exercise program wisely
What causes damage to the vocal cords?
- Clearing the throat
- Lack of sleep
- Yelling out single words
- Repetitive grinding of the voice
- Improper warm-up/cool-down
- Vocalizing while lying on back for prolonged periods
- Cueing over loud music
- Not using/improper use of a microphone
What are some strategies to prevent damage to the vocal cords?
- abdominal breathing
- maintaining good posture
- avoid dairy and caffeine products prior to teaching (they cause mucous build-up and dehydration)
- drink plenty of water prior to teaching and keep hydrated while teaching
- swallow regularly
- avoid whispering and speaking at an excessively high level
- rest your voice following a class
- maintain good mobility of the neck and upper body
- use nonverbal cueing when possible
- use a microphone if available
What is the sliding filament theory?
A theory that explains muscle contractions
Involves myosin (thick filaments) and actin (thin) filament
When a muscle cell is stimulated by a nerve impulse, the thick filaments (myosin) pull on the thin filaments (actin), causing them to slide past each other until they completely overlap, pullin the ends of the sarcomere (the basic unit of muscle contraction) closer together.
What are the three types of muscle contractions?
- isotonic - concentric
- isotonic - eccentric
- isometric
What are isotonic - concentric muscle contractions? Provide an example.
Movement occurs when the muscle contracts with enough force to shorten. E.g., lifting phase of a bicep curl.
What are isotonic - eccentric muscle contractions? Provide an example.
The muscle generates tension as it lengthens (e.g., like a braking mechanism). E.g., lowering phase of a bicep curl
What are isometric muscle contractions? Provide an example.
A static contraction, when the muscle exerts force to counteract an opposing force (e.g., gravity); no change in muscle length occurs. E.g., holding the arm at a fixed 90 degree angle with resistance in the hand.
What does the central nervous system do?
It is the control centre of the nervous system. It receives information from the peripheral nervous system and develops and appropriate response.
What is a motor unit?
A single neuron together with the fibres it commands.
What are the two types of muscle fibre types?
Slow twitch and fast twitch. All muscles have a combination of fast and slow twitch muscle fibre, but the percentage of each varies according to the function of the muscle, training, and genetics.
What are the characteristics of slow twitch muscle fibres?
- contain a higher number of mitochondria
- contract slowly and produce a smaller amount of force, but are resistant to fatigue
- work aerobically, for the most part
What are the characteristics of fast twitch muscle fibres?
- ability to use and produce ATP more quickly
- contract quickly and produce a great deal of force, but fatigue quickly
- work anaerobically, for the most part
How do muscle fibers contribute to muscle function during exercise?
During exercise, the nervous system generally recruits slow twitch fibres first. As muscle contractions become more intense, fast twitch muscle fibres are added.
What does the peripheral nervous system do?
It connects the extremities to the CNS and continuously delivers information about all the body parts to the brain for processing.
What are synergists?
muscles that work together in a coordinated fashion with other muscles (helper muscles). They help the agonist and provide stability.
What is an agonist?
The prime mover, or the muscle that provides the most tension during a movement.
What is an antagonist?
The muscle that performs the opposite movement to the agonist (generally located on the opposite side of a limb). When the agonist is active, the antagonist is relaxed.
Where are the rhomboids located?
Underneath and between the shoulder blades and trapezius muscles.
What are the muscles of the shoulder girdle?
Trapezius, levator scapulae, rhomboids, pectoralis minor, serratus anterior
What is the psoas major?
part of the hip flexor
What limits the aerobic (glycolytic) system’s ability to produce energy?
The aerobic (glycolytic) system is limited by the ability of the cardiorespiratory system to deliver oxygen to the muscles.
What are some examples of exercises that primarily use the aerobic (glycolytic) system?
Long-distance running, cycling, and swimming—essentially any steady-state cardio activity.
What is the role of oxygen in the aerobic energy system?
Oxygen helps convert the energy (i.e., from carbohydrates) into a usable form called ATP (adenosine triphosphate), which powers your muscles and other bodily functions. With oxygen, the body can produce a lot more ATP from carbohydrates compared to when oxygen is not available. This process is like burning fuel in a car—oxygen helps the fuel (carbohydrates) burn efficiently to produce energy. The aerobic system uses carbohydrates and oxygen to produce energy (ATP), water, and carbon dioxide.
