Quiz Review Flashcards
Intensity for novice to intermediate exercisers to improve strength
60-70%
Review Pg. 28
Evidence based recommendations for aerobic exercises
sedentary individuals can benefit from 20 min of exercise each day
Review Pg. 28
What is concentric contraction
muscle shortening as it overcomes resistance and causes movement
Example of concentric contraction
upward phase of push-up, using pec major, delta, and triceps
If participants respond and talking is challenging, what zone of the 3 zone intensity model are they in
Zone 2
Describe the Three-Zone Intensity Model
1: low to moderate intensity, talk comfortably
2: moderate to vigorous intensity, talking is challenging
3: vigorous to very vigorous, cannot talk comfortably
Joint action of Latissimus Dorsi
extension, adduction, horizontal abduction
Exercise with lat Dorsi as prime mover
bent over rows, shoulder extension
Muscle responsible for scapulae adduction
middle trapezius along with rhomboid major and minor
Why are grapevines with forward and backward marching an example of a balanced program
movement in multiple planes of motion
What exercise is quadratus lumborum engaged as primary muscle
lateral flexion , holding and lifting torso in side plank
What is true about exercising in the cold
increase blood pressure, hypothermia, air and water are two major stressors, contributes to heat loss when sweat cools and wind cools
Heat exhaustion symptoms
weak, rapid pulse low BP headache, nausea, dizziness weakness, paleness cold, clammy skin profuse sweating
Heat stroke symptoms
hot, dry skin bright red skin color rapid, strong pulse labored breathing elevated body core temp
How does a score of 5 on the 0-10 RPE scale correlate
described as strong physical effort
RPE describes ___ to ____ while the category ratio scale describes _____ to ____
RPE: light to hard 6-20
Ratio: weak to strong 0-10
Best work to recovery ratio for aerobic exercise
1:2
After establishing a goal for a class, what should be the next focus
Class objectives, where the class goal and purpose are the same
Most beneficial strategy for addressing individual in maintenance stage
Transition them into intrinsic motivation to prevent boredom and burnout
Transtheoretical Model of Behavior Change Strategies
Precontemplation: provide info about the risks of being inactive, with info from sources, validate that making a change is their decision
Contemplation: provide opportunities to ask questions, provide info about different types of activity options, offer invitations to become more active
Preparation: Provide continued support and feedback, assist in establishing personal goals, steps to build self-efficacy
Action: provide continued support and feedback, increase awareness of inevitable lapses, reiterate benefits of adherence
Maintenance: transition from external to internal rewards, encourage program variety
identify early signs of staleness to prevent burnout
What is reflective listening
verbal skill to empathize, reflect, and clarify
Description of individual in contemplation stage
sedentary and realize importance and consider exercise
Best reason to report equipment issues
prevent issues with equipment capacity
Best arrangement for dance classes
stagger
recommended knee positions for cycling
bent knee of 25-30 degrees when pedal at 6 o’clock and saddle positioned so knee cap over pedal spindle at 3 and 9 o’clock
Best arrangement for instructors to see participants
horizontal lines
Purpose of parallel lines
so instructor can walk around a yoga, pilates reformer, or partner classes, can walk up and down the row
exhale on which portion of shoulder press
Exhale on contraction, upward phase (since fighting weight)
What is true about youth fitness
more susceptible to heat illness since thermoregulatory system is underdeveloped, higher max HR
Normal BP for Systolic BP
<120 mmHg
Normal BP for Diastolic BP
< 80 mmHg
Elevated BP for Systolic BP
120-129 mmHg
Elevated BP for Diastolic BP
< 80 mmHg
Stage 1 Systolic BP
130-139 mmHg
Stage 1 Diastolic BP
80-89 mmHg
Stage 2 Systolic BP
> 140 mmHg
Stage 2 Diastolic BP
> 90 mmHg
Who is responsible for determining if a medical evaluation is warranted
the facility operator
Participants with osteoarthritis should
exercise in gentle ROM
what is recommended for those with diabetes
check glucose levels after class
What change during pregnancy warrants a physicians evaluation
edema
Transition for combining overhead press with step up
Mending
Transition for grapevine followed by single leg curls
Matching
RICE
rest/restricted activity, ice, compression, elevation
what is a contusion
bruise
Macros calories to grams conversions
1 g of carb = 4 calories
1 g of protein = 4 calories
1 g of fat = 9 calories
Recommended Dietary Allowance (RDA)
the level of intake of a nutrient that is adequate to meet the known needs of practically all healthy persons
Estimated Average Requirement (EAR)
An adequate intake in 50% of an age- and gender-specific group
Tolerable Upper Intake Level (UL)
The maximal intake that is unlikely to pose a risk of adverse health effects to almost all individuals in an age- and gender-specific intake
Adequate Intake (AI)
A recommended nutrient intake level that, based on research, appears, to be sufficient for good health, used when the RDA cannot be based on an EAR
Recommended Macro for young children
Carb: 45-65%
Protein: 5-20%
Fat: 30-40%
Recommended Macro for older children
Carb: 45-65%
Protein: 10-30%
Fat: 25-35%
Recommended Macro for adults
Carb: 45-65%
Protein: 10-35%
Fat: 20-35%
Daily protein requirement for average person
0.8-1.0 g/kg
Factors for pre-exercise snacks
high in carbs
low in fat and fiber
moderate in protein
400-800 calories
What does duty refer to
expectation and requirement of instructor
Negligence
failure to act as a reasonable and prudent person would act under a similar circumstance
waiver
release the instructor and fitness center from all liability associated with the conduct of an exercise program and any resulting injuries
informed consent form
used to make the dangers of a program or test procedure known to the participant and provide an additional measure of defense against lawsuits
