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AFAA > Study guide > Flashcards

Study guide Flashcards

1
Q

SMARTS system of goal setting

A

Specific, measurable, attainable, realistic, timely, self-determined

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2
Q

Horizontal plane

A

Divides superior/inferior

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3
Q

Sagittal plane

A

Divides left/right

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4
Q

Frontal plane

A

Divides anterior/posterior

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5
Q

Benefits of weight bearing activities

A

Increased bone density

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6
Q

Benefits of increased muscular strength

A

Appearance and performance

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7
Q

Benefits of increased muscular flexibility

A

Improves tissues and facilitates movement

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8
Q

Plantar fasciitis

A

Inflammation of bottom/arch of foot

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9
Q

Chondromalacia

A

Overuse affecting cartilage of patella

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10
Q

Achilles tendinitis

A

Inflammation of connective tissue at calf muscle

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11
Q

RICE

A

Rest Ice Compression Elevation

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12
Q

SAPI

A

Survey Assessment Prioritization Implementation

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13
Q

FITT-VP

A

Frequency Intensity Time Type Volume Progression

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14
Q

SAID

A

Specific Adaptation to Imposed Demands

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15
Q

Health related components

A

Cardiorespiratory fitness, muscular strength and endurance, flexibility/mobility, body composition

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16
Q

Skill related components

A

Agility, balance, coordination, power, reaction time, speed

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17
Q

4 motivational techniques for type b

A

Feedback, support, recognition, encouragement

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18
Q

Spinning properly

A

Hands light on handlebars, don’t grip too hard, control speed and resistance

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19
Q

Spinning instructor considerations

A

Warmup and cooldown, smoothness, appropriate music, teaching off bike, focus sharpening, positive affirmations, goal setting

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20
Q

Dance movements have

A

Design, Dynamics, Rhythm, Motivation

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21
Q

Reps for resistance training in group ex

A

8 to 25

22
Q

Weaker muscles

A

External shoulder rotators, rear deltoid, mid traps, rhomboids, lower traps, abs, spinal erectors, vastus medialis (inner quads), tibialis anterior

23
Q

Tighter muscles

A

Internal shoulder, front delt, pecs, upper traps, spinal erectors, soas, hamstrings, gastrocnemius

24
Q

Resistance tubing class

A

Check for tears, don’t pull towards face, appropriate resistance for form and alignment, don’t grip too tight, wrist in line w/ forearm, continuous tension in tubing, smooth and controlled when lifting/lowering

25
Q

7 principles of mat science

A

Balance, extension, alignment, ROM, progression, flow, breath

26
Q

Step warm up bpm

A

120-134

27
Q

Step cardiorespiratory training bpm

A

118-128 (128-135, advanced)

28
Q

Step muscular strength/endurance bpm

A

120-130

29
Q

Step body alignment techniques

A

Shoulders back and relaxed, chest lifted, body erect, abs constricted, neutral spine, knees relaxed, no hyperextension, no twisting or torque

30
Q

Stepping techniques

A

Full body lean, knee flexion less than 90 degrees when weight bearing, watch platform, focus on feet first, stay in center, stay 1 shoe length away when stepping down, step lightly, use whole foot, lift properly

31
Q

How to prevent knee injury while stepping

A

ROM <= 90 degrees, pivot only when not weight bearing

32
Q

EIA

A

Exercise-induced asthma

33
Q

How to prevent EIA?

A

Consult physician, maybe use inhaler, gradual intensity increase, don’t exercise in cold or pollen, humid/water is best, breathe through nose or pursed lips, extended warmup and cooldown

34
Q

Guidelines for participants with heart disease

A

Screen for risk factors, listen to physician, have record of meds and side effects, comply with target HR/RPE, alert instructor with symptoms, do not exceed level of expertise, gradual intensity increase and no high intensity

35
Q

Guidelines for participants with arthritis

A

Encourage low impact, frequency and low intensity, decrease if pain or inflammation, gently stretch daily, isometrics, extended warmup and cooldown, monitor change in meds/pain levels, consult physician, reduce intensity if pain persists more than 2 hrs after class, obesity and overweight are risk factors

36
Q

Precautions for diabetic participants

A

Monitor blood sugar, inject into non active muscle, avoid exercise at peak insulin, carry carb snack, type 1 exercise same time each day, carb snack before/during exercise, maybe increase carbs and decrease insulin, work with physician, emergency response plan, know symptoms of hypoglycemia, check feet often

37
Q

Guidelines for participants with hypertension

A

Emphasize cardio at 40-70% HRR, 30-60 min most days, avoid high intensity and isometrics, high rep and low weight for resistance and stop before failure, avoid valsalva, use RPE, avoid feet higher than head, teach relaxation and stress mgmt

38
Q

What kind of resistance training for older adults with arthritis and osteoporosis

A

Slow stretching and conservative isometrics

39
Q

Program design guidelines for older adults

A

Teach how to monitor workload, alert for overexertion, monitor intensity every 5 min, slow controlled full ROM, avoid fwd spinal flexion, avoid dizziness from quick rising or head below heart, follow physician advice for prosthetics, get physician clearance for equipment, BPM 118-124

40
Q

Exercise considerations during pregnancy

A

Blood volume 30-50% increase, 9 months is not that long, watch for overexertion and stop, monitor and modify, refer to physician if uncertain

41
Q

Good modalities for pregnant women

A

Aqua, cycling (raised handles, support belt), pilates (no supine after 16 weeks), step (4-6 inches, 118-122 bpm), weight training (no hyperextension)

42
Q

7 professional responsibilities

A

Personal liability coverage, training and certification, CPR/AED and first aid, facility pre exercise participation screening, medical clearance and pre exercise testing, environmental monitoring, emergency response plan

43
Q

PAR-Q

A

Physical Activity Readiness Questionnaire

44
Q

Cardiovascular risk factors

A

Age, family history, smoking, hypertension, cholesterol, prediabetes, obesity, sedentary

45
Q

Symptoms of overtraining

A

Fatigue, anemia, amenorrhea, constant soreness or pain, decrease in performance, stress-related injuries, increased resting HR, slower recovery of HR

46
Q

How to avoid overtraining

A

Vary type and intensity, limit advanced classes (no more than 2 per day, no more than 8-12 per week), warm up and cool down, limit active demonstration, avoid burnout, nutritious diet, fix muscle imbalances

47
Q

Hydration and rehydration

A

2 cups fluid per pound lost during exercise, 8-12 oz before workout, replenish electrolytes

48
Q

Appropriate exercise attire

A

Fabrics that breathe, comfortable and not hindering body movement, proper shoes

49
Q

4 ways for successful substitute teaching

A

Consistent policies, evaluate situation, develop self confidence, make the right connection

50
Q

Services group exercise instructors deliver to adhere to standard of care

A

Screening, recommendation of activities, recordation of activities, record keeping, leadership, supervision, emergency response concerns

AFAA (3 decks)

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