Part 1 Quizzes Flashcards
What is the MOST appropriate range for novice to intermediate exercises seeking to increase strength?
60-70% of 1RM
MINIMUM recommendation for IN CLASS flexibility guidelines?
At least one rep to major muscle groups for 15-30s
What is an example of a mind body class?
yoga and pilates
what is a fusion class?
mixing mind and body, multiple components in one class format
What are recommendations for a Neuromotor exercises class>
2-3 days a week
20-30 minutes
including balance, agility, coordination, gait
tia chi, yoga
What is overload?
regularly increasing the demands placed on the body
What is the principle of reversibility
physiological effects will go away if you discontinue exercise
you use it or you lose it
What are the recommendations for EXPERIENCED resistance training
> 80% of 1RM
2-3 days a week
multi joint encorporating agonist and antagonist muscle groups
single joint ISO after multi joint
What are the rep ranges for varying effects on muscles?
8-12 = strength and power 10-15 = strength from middle age adults 15-25 = muscle endurance
What are the 6 skill related physical fitness characteristics
agility coordination balance power speed reaction time
What are the “physically fit 5”
cardio respiratory fit muscular endurance muscular strength flexibility body composition
What occurs in overstretching?
increased stretch reflex lengthens the muscle spindles and Golgi tendons which can actually cause the muscle to tighten rather than lengthen
“protecting itself”
What are the components of a warm up?
dynamic movement rehearsed moves all major muscles addressed increased neuro efficiency increased temp - blood flow to muscles increased joint sensibility
What is a professional certification
voluntary process in which nongovernmental body grants a time limited recognition of someone ready to enter a job role
certificates
given to resample completion or attendance of coursework
knowledge based certificate
recognized relatively narrow score of specialized knowledge used in performing duties or tasks in profession or occupation
curriculum based certificate
after an individual completes a course or series of courses
specialty programs
modality and equipment based programs
licensure
mandatory process by which a government agency grants a time limited permission to an individual to engage in a given occupation after having met the criteria
joint stability
the ability to maintain or control joint movement or position, achieved through the structures around the joint and neuro system
pronation
eversion of the ankle, valves at the knee, plantar fascitis when arch drops, achieved in loading the foot
Supination
inversion of ankle,walking on outside of foot, achieved in push off
sagittal plane
lateral planes, left and right, walking, marching in place
frontal plane
front and back, ventral and dorsal
jumping jacks
transverse plane
torsional motion
superior and inferior, midline at the hips / COG
Mobility / stability model of the body
Glenohumeral = mobility Scapulo thoracic = stability thoracic spine = mobility lumbar spine = stability hip = mobility knee = stability ankle = mobility foot = stability
What type of class is predominantly in the sagittal plane?
spin class,
flexion and extension of the lateral joints
What type of class is predominantly in the sagittal plane?
spin class,
flexion and extension of the lateral joints
What happens in the frontal plane
Adduction abduction
Lateral spinal flexion
ankle inversion and eversion
many standing yoga poses are in the frontal plane
What happens in the transverse plane
superior and inferior parts
rotation
horizontal shoulder adduction and abduction
Yoga again incorporates transverse plane
Five primary movement patterns
bend and lift single leg movements upper body pushing movements upper body pulling movements rotational movements
What is “balance” from a neuro component?
standing on one leg raising an arm or leg or both in quadruped standing equally on both feet execute exercises on unstable surfaces raise one foot or arm during plank
what is “balance” from a training component?
working both sides of the body, mirror images on both sides i.e. lunges
balancing strength cardio flexibility and neuro in a program
What is “balance” in programming?
using muscles that are agonists and antagonists
incorporate multiple planes in workouts
Carbohydrates
quick for the body to break down and provide energy
Proteins
building blocks of human structure and not a primary source of energy
Fats and carbs storage
Stored as glucose and triglycerides
ATP (adenosine triphosphate)
body basic substance used for energy
Energy system used in short (seconds) duration, high intensity
creatine phosphate from the creatine phosphate system or phosphagen system
Energy system used for hard intensities but only a few minutes
glycolytic anaerobic system
Energy system used for moderate to low intensity but longer duration
fats and carbs produce ATP through the aerobic system
Three zone intensity model
zone 1 - low to moderate (can talk)
zone 2 - moderate to vig (talking little)
zone 3 - vig to very vig (cannot talk comfortably)
First ventilatory threshold
talking becomes a little challenging
intensity of aerobic exercise at which ventilation starts to increase in a nonlinear fashion in response to accumulation of metabolic by products in the blood
Secondary ventilation threshold
a metabolic marker that represents the point at which high intensity exercise cannot be maintained due to the accumulation of lactate
Secondary ventilation threshold
a metabolic marker that represents the point at which high intensity exercise cannot be maintained due to the accumulation of lactate
Functional movement training phase 1
stability and mobility training -
finding imbalances
Functional movement mobility training phase 2
movement training -
training movement patterns before loading
body weight exercises
Functional movement training phase 3
Load training -
adding external resistance applied
Functional movement training phase 4
performance training
improving performance through training power, speed, agility and reaction time
Cardio respiratory training phase 1
Aerobic based training
building aerobic base
Cardio respiratory training phase 2
aerobic efficiency training
introducing aerobic intervals
Cardio respiratory training phase 3
anaerobic endurance training
higher levels of endurance, developing anaerobic endurance
Cardio respiratory training phase 4
anaerobic power training
developing anaerobic power
S/S of heat exhaustion
weak rapid pulse low BP headache nausea and dizziness general weakness paleness cold clammy skin profuse sweating
S/S of heat stroke
hot dry skin bright red skin color rapid strong pulse labored breathing elevated body temp
music volume recommendations
max 85 dB
anything above can cause damage
play to where patient can hear their own voice
how to adjust music to hear the beat
increase the base and decrease the treble
What type of class incorporates music SOLELY in the foreground?
STEP
Spin class utilizes music in what manner?
Foreground AND background
What type of class utilizes music with <100 BPM?
mind body classes
pilates / yoga
What type of class utilizes music at 100-122 BPM?
beginner step classes light impact aerobics Spin class utilizes higher end of this spectrum
What type of class utilizes 122-129 BPM?
group strength, advanced step, dance, aquatics
What class utilizes 130- 160 BPM?
fast paced, mid to high impact, trampoline
martial arts
How do you calculate BPM?
down beats in 15s x 4
What are the different intensity monitoring methods?
target heart rates
RPE
talk test
dyspnea scale
What is the ideal environment for a group class
Wood or shock absorbing flooring
mirrors in front and lateral views
an environment of autonomy
Rapport and consistency
What are they formulas for MHR?
220-age traditionally
Gelish = 206.9 - (.67 x age)
Tanaka = 208 - ( .7 x age)
How do you calculate target heart rate? (Karvonen)
Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR
BORG intensity scale
6 nothing 7 very very light 8 9 very light 10 11 fairly light 12 12-13 = 55-69% of MHR 13 somewhat hard 14 15 Hard 15 - 16 = 90% of MHR 16 17 very hard 12 - 16 = most ideal of aerobic fitness 18 19 very very hard 20
How to monitor intensity VIA ventilation?
Take HR at first ventilatory threshold (talking becomes slightly difficult)
Take HR at second ventilatory thresh (talking is no longer possible)
Dyspnea scale
1+ mild noticeable to exerciser only
2+ mild difficulty, noticeable to observer
3+ moderate difficulty, participant may continue
4+ severe difficulty, participant must stop
What is a verse?
32 count square (4 phrases of 8 counts)
What is a dynamic warmup?
integrated movements that help improve muscular strength, mobility, stability, balance coordination, agility, and or even power
Examples of dynamic warmup?
foam rolling, balance exercises, yoga type moves, agility drills, plyodrills
overexertion
pushing ones self past the point of volitional control or exceeding the limits of ones abilities
instructors eye
being aware of participants fatigue and overexertion, improper form erroneous movement patterns… demonstrate basic movement first
signs
objective, observable indicator i.e. blue lips heavy coughing
symptom
sensory indicator such as dizziness or nausea
symptom
sensory indicator such as dizziness or nausea
How to accommodate for carpel tunnel syndrome
no extreme range of motion into flexion or extension, neutral wrist
Environmental emergencies
heat cramps
heat exhaustion
heat stroke
hypothermia
Pregnancy in relation to exercise considerations
lower fasting blood glucose
utilize carbs at higher rate when exercising
more likely to be hypoglycemic
exercise dependence
when working out becomes an addiction,
guilt for missing
changing commitments to family and work
rapid weight loss
recommended dietary allowance (RDA)
the level of intake adequate to meet the needs of the person
estimated average requirement (EAR)
an adequate intake in 50% of an age and gender specific group
tolerable upper intake level (UL)
maximal intake that is unlikely to pose a risk of adverse effects almost all individuals
Obesity BMI
> 30
Overweight BMI
> 25
Cognitive domain in learning
brain gathering information
counting out movements
learning choreography
Affective domain in learning
emotional behavior beliefs and attitiudes
creating a positive attitude toward health and fitness
Psychomotor domain in learning
refers to activities requiring movement
learning new motor skills forming basic foundation
What are the 3 stages of learning
cognitive
associative
Autonomous
Cognitive stage of learning
new to participant, novice
errors and imperfect form may be expected
Associative stage of learning
improvements on foundation of movement
Autonomous stage of learning
skill becomes automatic or habitual
can perform without following instructor
How to give feedback
First, point out a positive
second mention the needed correction
third, point out additional positive point for rapport
When do you perform plyometrics?
at the beginning of class after sufficient warm up
How to regress exercise intensity?
reducing lever arm i.e.
hands on hips instead of hands overhead for squat
Reduce speed
reduce weight
What are verbal skills a GFI should encorporate
Open ended questions
reflective listening
summarizing
encouragement
What are nonverbal skills a GFI should have?
facial expressions
eye contact
body language
What is the transtheoretical model of behavioral change?
Precontemplation Contemplation Preparation Action Maintenance
What is the precontemplation stage?
first stage, not currently considering exercise, do not see the value in it
sedentary
What is the contemplation stage?
still sedentary but starting to consider exercise and have began to realize they are inactive
What is the preparation stage?
Marked by some physical activity, mental and physically preparing to adopt activity program
inconsistent exercise
What is the action stage?
people engage in regular physical exercise
less than 6 months
What is the maintenance stage?
Marked by regular physical activity
longer than 6 months
What are the macro recommendations for adults?
carbs 45-65%
proteins 10-35%
fats 20-35%
What are the macro recommendations for older kids?
carbs 45-65%
proteins 10-30%
fats 25-35%
how do you convert calories to grams?
1 gram of carbs = 4 calories
1 gram of proteins = 4 calories
1 gram of fats = 9 calories
How many trans fats should you have a day?
zero
How many saturated fatty acids should you have a day?
<10% of calories
How do you fix an error in a group setting?
Address the solution to the group, not the problem
Softly dress the individual
approach the individual
Triple F education
Form
Function (ADLS)
Fit (target muscles)
Performance education
Focuses on the performance benefits of the exercises
Health benefit education
educating on behavioral health and the gap between fitness and wellness
awareness of overall being
matching transition
one exercise ends and another begins
mending transition
string two exercises together
patching
performing an additional move to make the transition smoother
When correcting form, do you start proximal or distal
proximal
exercise considerations for youth
MHR is higher for kids 200-205 heat exhaustion can occur more quickly RPE for kids >8 yr old gamify exercises lightweight equipment
how do you calculate protein intake for the average person?
- 8 -1.0 g/kg OR
0. 4 - 0.5 g/lb
What is the average protein intake for an ATHLETE
0.5 - 0.8 g/lb
Fluid intake recommendations
2 hrs before workout = 17 to 20 oz
every 10-20 min of exercise 7-10 oz
following exercise 16-24 oz for every pound of water lost
What are the area of responsibility of a GFI
Health screening from facility
Instruction
Supervision
Facility and equipment
