Study guide

Question 1

SMARTS system of goal setting

Answer 1

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

Question 2

Horizontal plane

Answer 2

Divides superior/inferior

Question 3

Sagittal plane

Answer 3

Divides left/right

Question 4

Frontal plane

Answer 4

Divides anterior/posterior

Question 5

Benefits of weight bearing activities

Answer 5

Increased bone density

Question 6

Benefits of increased muscular strength

Answer 6

Appearance and performance

Question 7

Benefits of increased muscular flexibility

Answer 7

Improves tissues and facilitates movement

Question 8

Plantar fasciitis

Answer 8

Inflammation of bottom/arch of foot

Question 9

Chondromalacia

Answer 9

Overuse affecting cartilage of patella

Question 10

Achilles tendinitis

Answer 10

Inflammation of connective tissue at calf muscle

Question 11

RICE

Answer 11

Rest Ice Compression Elevation

Question 12

SAPI

Answer 12

Survey Assessment Prioritization Implementation

Question 13

FITT-VP

Answer 13

Frequency Intensity Time Type Volume Progression

Question 14

SAID

Answer 14

Specific Adaptation to Imposed Demands

Question 15

Health related components

Answer 15

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

Question 16

Skill related components

Answer 16

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

Question 17

4 motivational techniques for type b

Answer 17

Feedback, support, recognition, encouragement

Question 18

Spinning properly

Answer 18

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

Question 19

Spinning instructor considerations

Answer 19

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

Question 20

Dance movements have

Answer 20

Design, Dynamics, Rhythm, Motivation

Question 21

Reps for resistance training in group ex

Answer 21

8 to 25

Question 22

Weaker muscles

Answer 22

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

Question 23

Tighter muscles

Answer 23

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

Question 24

Resistance tubing class

Answer 24

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

Question 25

7 principles of mat science

Answer 25

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

Question 26

Step warm up bpm

Answer 26

120-134

Question 27

Step cardiorespiratory training bpm

Answer 27

118-128 (128-135, advanced)

Question 28

Step muscular strength/endurance bpm

Answer 28

120-130

Question 29

Step body alignment techniques

Answer 29

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

Question 30

Stepping techniques

Answer 30

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

Question 31

How to prevent knee injury while stepping

Answer 31

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

Question 32

EIA

Answer 32

Exercise-induced asthma

Question 33

How to prevent EIA?

Answer 33

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

Question 34

Guidelines for participants with heart disease

Answer 34

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

Question 35

Guidelines for participants with arthritis

Answer 35

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

Question 36

Precautions for diabetic participants

Answer 36

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

Question 37

Guidelines for participants with hypertension

Answer 37

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

Question 38

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

Answer 38

Slow stretching and conservative isometrics

Question 39

Program design guidelines for older adults

Answer 39

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

Question 40

Exercise considerations during pregnancy

Answer 40

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

Question 41

Good modalities for pregnant women

Answer 41

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

Question 42

7 professional responsibilities

Answer 42

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

Question 43

PAR-Q

Answer 43

Physical Activity Readiness Questionnaire

Question 44

Cardiovascular risk factors

Answer 44

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

Question 45

Symptoms of overtraining

Answer 45

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

Question 46

How to avoid overtraining

Answer 46

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

Question 47

Hydration and rehydration

Answer 47

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

Question 48

Appropriate exercise attire

Answer 48

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

Question 49

4 ways for successful substitute teaching

Answer 49

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

Question 50

Services group exercise instructors deliver to adhere to standard of care

Answer 50

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