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ACE Study Group Fitness > Principles of Exercise > Flashcards

Principles of Exercise Flashcards

1
Q

What are the five health-related components of physical fitness?

A

Cardiorespiratory endurance
Muscular endurance
Muscular strength
Flexibility
Body composition

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2
Q

What are the six skill-related component of physical fitness?

A

Agility
Coordination
Balance
Power
Reaction time
Speed

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3
Q

What is the recommended frequency of aerobic exercise for most adults?

A

At least 3 days a week
3-5 days may be best to reach recommended time.

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4
Q

What is the recommended intensity of aerobic exercise for most adults?

A

Moderate (40-59%HRR) and/or vigorous (60-89%HRR)

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5
Q

How much should most adults engage in aerobic exercise per day and per week?

A

At least 150 minutes/week.
Moderate intensity - 30-60 minutes/day
OR
At least 75 minutes/week
Vigorous intensity - 20-60 minutes/day

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6
Q

What type of aerobic exercise is recommended for most adults?

A

Exercise involving major muscle groups in a continuous or intermittent manner.

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7
Q

How frequently should adults engage in resistance training exercise?

A

Novices - at least 2 days/week
Experienced - personal preference

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8
Q

At what intensity should adults engage in resistance training?

A

Novices - 60-70% 1-RM, 8-12 repetitions to improve.
Experienced - range of intensities and repetitions.

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9
Q

What is 1-RM?

A

The heaviest weight you can lift once in a specific resistance training exercise.

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10
Q

What type of resistance training exercises are recommended for most adults?

A

Multi joint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups.

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11
Q

When should single-joint and core exercises be included in a resistance training program?

A

Preferably after performing multi joint exercises for that particular muscle group.

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12
Q

What two groups are the different components of physical fitness generally divided into?

A

Health related and skill related.

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13
Q

What is the recommendation for the frequency of flexibility exercises for most adults?

A

At least 2-3 days per week, daily is most effective.

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14
Q

What is the recommended intensity for flexibility exercises?

A

Stretch to the point of feeling tightness or slight discomfort.

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15
Q

What are the time recommendations for flexibility exercises for most adults?

A

A static stretch for 10-30 seconds.
Older may benefit from 30-60 seconds.

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16
Q

What are the time recommendations for proprioceptive neuromuscular facilitation (PNF)?

A

3-6 second light to moderate contractions
10-30 second assisted stretch.

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17
Q

What is proprioceptive neuromuscular facilitation (PNF)?

A

A stretching technique utilized to promote muscular elasticity, usually using a partner for assisted stretching.

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18
Q

What type of flexibility exercises are recommended for most adults?

A

A series for each of the major muscle-tendon units.
Static, dynamic, ballistic, and PNF are all effective.

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19
Q

What is the ACE ABC approach?

A

Ask (open ended questions)
Break down barriers
Collaborate

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20
Q

In the ACE ABC approach, what does it mean to ask open ended questions?

A

Ask questions to confirm what the participant knows about physical activity guidelines their physical activities outside of class, and what they are hoping to accomplish.

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21
Q

In the ACE ABC approach, what does it mean to break down barriers?

A

To ask more open-ended questions to find out what obstacles might get in the way of the participant accomplishing their fitness goals.

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22
Q

In the ACE ABC approach, what does it mean to collaborate?

A

To work together with the participant on setting goals and establishing specific steps to accomplish those goals.

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23
Q

What are three basic training principles that apply to all forms of physical training?

A

Specificity
Overload
Reversibility

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24
Q

What is the Specificity principle of training?

A

The physiological changes caused by training are highly specific to the types of activities performed. Each mode of exercise places its own type of stress on the body.

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25
Q

What is the SAID principle?

A

Another term for the Specificity principle of training. Specific adaptations to imposed demands.

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26
Q

What is glycolysis?

A

The breakdown of glucose or its storage form glycogen.

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27
Q

What is the overload principle of training?

A

To improve physical fitness, the exerciser must regularly increase the demands or stress placed on the body.

28
Q

For improving muscular endurance, what is a general recommendation for adding resistance?

A

5%

29
Q

What is the reversibility principle of training?

A

Positive physiological effects of exercise are reversible.

30
Q

What is the ACE Integrated Fitness Training Model?

A

Provides a system for exercise programming to facilitate behavior change while also improving posture, movement, flexibility, balance, core function, and cardio-respiratory and muscular fitness.

31
Q

What is the ACE IFT model also known as?

A

The ACE Integrated Fitness Training Model.

32
Q

What are the two main components of the ACE IFT model?

A

Muscular Training
Cardio-respiratory training.

33
Q

In the ACE IFT model, what are the three primary phases of muscular Training?

A

Functional
Movement
Load/Speed

34
Q

What is the focus of the functional training phase of the Muscular Training component of the ACE IFT model?

A

Establishing or reestablishing postural stability and kinetic chain mobility.

35
Q

What is the focus of the movement training phase of the Muscular Training Component of the ACE IFT model?

A

Development of good movement patterns without compromising postural or joint stability.

36
Q

What is the focus of the load/speed training phase of the Muscular Training component of the ACE IFT model?

A

Focus on applying external loads to movements that create a need for increased force production that results in muscular adaptations.

37
Q

In the ACE IFT model, what are the three primary phases of Cardio-respiratory training?

A

Base
Fitness
Performance

38
Q

What is the focus of the base phase of the Cardio-respiratory training component of the ACE IFT model?

A

Developing an initial aerobic base in people who have been relatively inactive.

39
Q

What is the focus of the Fitness phase of the Cardio-respiratory training component of the ACE IFT model?

A

Enhancing an individual’s aerobic efficiently by progressing through increased duration, frequency, and possibly intensity.

40
Q

What is the focus of the Performance phase of the Cardio-respiratory training component of the ACE IFT model?

A

For individuals who have goals focused on success in endurance sports and events. Focuses on increased speed, power, and endurance.

41
Q

Where are three recommended sites for finding the pulse and monitoring heart rate?

A

Carotid pulse
Radial pulse
Temporal pulse

42
Q

Where is the carotid pulse located?

A

Just to the side of the larynx in the neck.

43
Q

Where is the Radial pulse located?

A

At the wrist, in line with the thumb.

44
Q

Where is the temporal pulse located?

A

The left or right temple.

45
Q

What is the original method of determining maximal heart rate?

A

220 - age.

46
Q

What is the standard deviation of the MHR using the original method?

A

12 bpm

47
Q

What is telemetry?

A

The use of instruments to record electrical signals from within the body, such as a heartbeat.

48
Q

What is the Karvonen formula?

A

Hear-rate reserve = Maximal heart rate - Resting heart rate
Target hear rate = (Heart rate reserve x % intensity) + resting heart rate.

49
Q

What is the three zone intensity model?

A

Used with the talk test, gauges exertion during cardio-respiratory activity.

50
Q

What does VT stand for in the three zone intensity model?

A

Ventilatory Threshold

51
Q

What is Zone 1 in the three zone intensity model?

A

Light to moderate activity - the participant can speak comfortably.

52
Q

What is Zone 2 in the three zone intensity model?

A

Vigorous intensity aerobic exercise. Participant is not sure if talking is comfortable.

53
Q

What is Zone 3 in the three zone intensity model?

A

Near maximal to maximal exercise. Participant definitely cannot talk comfortably.

54
Q

What is VT1 in the three zone intensity model?

A

An individual’s unique metabolic marker, where talking first becomes a little challenging.

55
Q

What is VT2 in the three zone intensity model?

A

The participant’s unique metabolic marker, where talking becomes very difficult and is reduced to one or two words at a time without pausing for a breath.

56
Q

What is RPE?

A

Rating of perceived Exertion

57
Q

What is the Borg Scale?

A

A scale (from 6-20) for rating perceived Exertion levels.

58
Q

What is an easier scale than the Borg Scale for group fitness instructors to use to measure rating of perceived Exertion?

A

A scale from 0-10, with 0 as resting and 10 as most maximum intensity you could ever do.

59
Q

What is the Dyspnea Scale?

A

A subjective rating of breathing difficulty - from 0 (no shortness of breath) to 4 (Most severe or intense dyspnea ever experienced.

60
Q

What is VO₂max?

A

Maximal oxygen uptake.

61
Q

What is VO₂reserve?

A

The difference between VO₂max and VO₂ at rest, used for programming cardiorespiratory exercise intensity.

62
Q

What is the first and most obvious sign that a participant is working too vigorously?

A

A breakdown in proper form and exercise execution.

63
Q

What is the first thing that a GFI should do if it appears participants are working too vigorously?

A

Recommend a reduction in the intensity of the exercises, usually by making a general statement to the class about proper execution and how to reduce the intensity through modifications. Sometimes may be necessary to provide personal feedback.

64
Q

What is another warning sign that participants are working too vigorously?

A

Labored breathing excessive sweating, and dizziness.

65
Q

What are three on the spot indicators a GFI can use to gauge a participants potential limitations?

A

Age
Posture
New participation

ACE Study Group Fitness (15 decks)

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