Term
| Explain the difference between an acute injury and a chronic injury |
|
Definition
| An acute injury has a sudden onset due to a specific trauma such as twisting the your ankle. A chronic injury is when excessive repeated stress is placed on one area of the body over an extended period of time. |
|
|
Term
|
Definition
| Rest Ice Compression and Elevation |
|
|
Term
|
Definition
|
|
Term
| Where does this chronic injury occurs most often Chondromalacia Patella |
|
Definition
|
|
Term
|
Definition
| pain occurring in the anterior or lateral lower leg |
|
|
Term
| Anterior compartment syndrome |
|
Definition
| very common injury in running it is a condition involving the three muscles in the anterior of the leg |
|
|
Term
| Which are the three muscles in the anterior compartment of the leg |
|
Definition
| Tibialis anterior, extensor hallucus longus and extensor digitorium longus |
|
|
Term
| is a term used for generalizing pain and or tenderness in the metatarsals, the heads of the long bone in the foot |
|
Definition
|
|
Term
| List the part of the body in which plantar fasciitis occurs |
|
Definition
| bottom surface of the arch of the foot, pain commonly generates near the heel and progresses towards the ball of the foot. |
|
|
Term
|
Definition
| is inflammation of the connectivity tissues that joins a muscle to a bone |
|
|
Term
|
Definition
| is a tearing or overstretching of a ligament. |
|
|
Term
|
Definition
| is a connective tissue that connects bone to bone and reinforces joints from dislocating |
|
|
Term
|
Definition
| is a over stretching or tearing of a muscle tendon |
|
|
Term
| Where does this chronic injury occurs most often: Achilles Tendonitis |
|
Definition
|
|
Term
| What is the difference between a muscle sprain and a muscle strain |
|
Definition
A sprain is a tearing or over stretching of a ligament
A muscle strain is a over stretching or a tearing of a muscle tendon |
|
|
Term
| what is the First aid action for a Musculoskeletal injury |
|
Definition
| Rest Ice Compression and Elevation (RICE) |
|
|
Term
|
Definition
|
|
Term
| Advance stages of heat exhaustion may lead to |
|
Definition
|
|
Term
| in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
|
Definition
|
|
Term
| to ensure proper hydration during exercise how many ounces of fluid should you consume shortly before exercise |
|
Definition
|
|
Term
| Name an activity that utilizes the aerobic energy system |
|
Definition
|
|
Term
| To promote and maintain health, an individual should perform how many minutes and days per week of moderate intensity physical activities |
|
Definition
| 30 minutes 5 days per week |
|
|
Term
| One way to determine an individual's estimated maximal heart rate is |
|
Definition
| to subtract his / her age from 220 |
|
|
Term
| Name two atherosclerotic cardiovascular diseas risk factors that will improve by regular participation of physical activity |
|
Definition
| Blood pressure and total serum cholesterol |
|
|
Term
| The system that allows the blood to flow through the heart, lungs and body is called |
|
Definition
|
|
Term
| A basic function of of the bone that make up the skeletal system is to |
|
Definition
| Provide a site for the production of red blood cells |
|
|
Term
| what method is known as variable intensity or spontaneous training |
|
Definition
|
|
Term
| The primary muscles performing work are called ______________ and may be identified by a specific ____________ |
|
Definition
|
|
Term
| Movement of the hip include ___________ and _________joint action |
|
Definition
|
|
Term
| Advance stages of heat exhaustion can lead to |
|
Definition
|
|
Term
| List 4 steps in recognizing an emergency |
|
Definition
| Survey, assessment, prioritization,implementation (SAPI) |
|
|
Term
| Indoor cycling utilizes which energy system |
|
Definition
|
|
Term
| What is the Cardiovascular system |
|
Definition
| The system that allows the blood to flow through the heart, lungs, and body |
|
|
Term
| The ____________ method is known as variable intensity or spontaneous training |
|
Definition
|
|
Term
| The primary muscles performing work are called _______, and may be identified by a specific ___________ |
|
Definition
|
|
Term
| List 8 health benefits associated with regular participation in physical activities |
|
Definition
| Lower risk of early death, stroke,Breast cancer, high blood pressure,colon cancer,prevention of Weight gain, muscular fitness, improved cardio respiratory |
|
|
Term
| How can interval training improve aerobic performance |
|
Definition
| it increases aerobic endurance and anaerobic power It maximizes aerobic power especially for athletes training to compete |
|
|
Term
| Define energy and its food source |
|
Definition
Energy is the ability to work
Food source is plants and animals |
|
|
Term
|
Definition
Adenosine Triphosphate (ATP)
Intracellular carrier of chemical energy produced by the body for muscular work |
|
|
Term
| List the 3 physiological adaptions that occur to improve exercise performance and state how or why improvement occurs |
|
Definition
1. Increased maximal blood flow - The hart pumps more blood with each beat and increases stroke volume
2. Increased oxygen delivery and carbon dioxide removal this allows athletes to posses high pulmonary ventilation during maximal aerobic exercise
3.Increased maximal oxygen uptake and aerobic power
4.Increased blood flow and increased capacity and power of the aerobic system |
|
|
Term
Anaerobic path way ATP - CP / Phosphagen system:
Fuel source,Intensity, Duration |
|
Definition
Chemical Source - Creatine Phosphate
High intensity exercise - very high 15 - 20 seconds - very short |
|
|
Term
Lactic acid system/ Anaerobic system:
Fuel source, intensity, duration |
|
Definition
| Glucose from usable carbohydrates in the body lasting no longer than a few minutes (less than 2 min) |
|
|
Term
| List 3 examples that utilizes the anaerobic - lactic acid system |
|
Definition
| Sprinting, jumping, kicking |
|
|
Term
|
Definition
| Anaerobic pathway, Lactic Acid system |
|
|
Term
|
Definition
|
|
Term
| name the Aerobic systems: Fuel Source, Intensity, Duration |
|
Definition
Carbohydrates, fats , proteins
Low to moderate 40 to 60 minutes low intensity long duration |
|
|
Term
| List 3 activities that utilizes the Aerobic system |
|
Definition
| Sitting, Sleeping , resting, walking |
|
|
Term
|
Definition
| Literally with oxygen or in the presence of oxygen |
|
|
Term
|
Definition
| Requiring no oxygen usually short spurt high energy activities |
|
|
Term
|
Definition
| after the first 3 - 4 minutes of exercise oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues |
|
|
Term
| List the 4 steps in recognizing an emergency |
|
Definition
| (SAPI) Survey, Assessment, Prioritization, Implementation |
|
|
Term
| FITT Principle: training variables |
|
Definition
Frequency: number of exercise sessions per week
Intensity: difficulty of an exercise or exercise session
Time:duration or length of each exercise session
Type: the mode of activity performed |
|
|
Term
| Describe the principal of overload |
|
Definition
To achieve desired training improvements or effects the relevant body system must be overloaded beyond its normal level of capacity.
Fitness programs that lack overload or variation will serve to maintain and not improve one's existing level of fitness. |
|
|
Term
| Instructors should evaluate an exercise from which two view points |
|
Definition
Effectiveness (benefits)
and
potential risk (injury quotient) |
|
|
Term
|
Definition
1.What is the purpose of this exercise
2.Are you doing that effectively
3.Does the exercise create any safety concerns
4.Can you maintain proper alignment and form for the duration of the exercise
5.For whom is the exercise appropriate or inappropriate |
|
|
Term
| According to Afaa , a group exercise instructor should teach at what level |
|
Definition
At a intermediate level
explain and/ or demonstrate modifications
to achieve more or less intensity variations
|
|
|
Term
| List the definition, purpose,and duration of a FINAL CLASS SEGMENT |
|
Definition
Definition: the final class segment is the closure of a workout in which stretching and or relaxation and stress reducing techniques can be included.
Purpose: is to decrease heart rate and blood pressure, relax the muscles and physiological stress.
Duration:depending on the instructors class design typically it is 5 - 10 min |
|
|
Term
| List and describe 3 common relaxation methods |
|
Definition
Physical focus: method focuses on the bodily system and sensations in attempt to increase relaxation Mentally
Abstract focus: uses imagination to create a sense of relaxation.
Combination focus: combines booth Physical focus and Mental focus to achieve a greater relaxation response. |
|
|
Term
| list special considerations for a final class segment. |
|
Definition
Heart rate monitoring
Saunas and hot tubs Method selection |
|
|
Term
| A training variable that should be considered when designing an exercise program: |
|
Definition
|
|
Term
| The Karvonen formula incorporates the ------------ in determining the training heart rate range (THRR) |
|
Definition
|
|
Term
| A warm - up is the _________ period for a specific workout |
|
Definition
|
|
Term
| Movements of the hip include _____ and ____joints action |
|
Definition
|
|
Term
| The definition of _________ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body |
|
Definition
|
|
Term
| A skill - related component of physical fitness is: |
|
Definition
|
|
Term
| In order to safely perform full range of motion during cardio hi/low-impact class, beats per minute (bpm) should range between --- and --- |
|
Definition
|
|
Term
| In a push - up, the ____ muscles extend the elbow and the ______ adducts the humerus to lift the body up against gravity |
|
Definition
Triceps
and
Pectoralis major |
|
|
Term
| Which type of muscle contractions (also referred to as muscle action) does not require the muscle to change length when exerted against a fixed resistance |
|
Definition
|
|
Term
| A multi - joint exercise that utilizes the gluteus maximus and hamstrings |
|
Definition
|
|
Term
| Which type of connective tissue connects bone to bone |
|
Definition
|
|
Term
| The function of ______ is to sense the degree of tension and the length of the muscle |
|
Definition
|
|
Term
| To enhance flexibility during the end of class cool down segment , the AFAA recommends performing______ stretches for _______ seconds |
|
Definition
|
|
Term
| Besides heart rate monitoring, another method of measuring exercise intensity is |
|
Definition
|
|
Term
| In order to teach a quality group exercise class and instructor should be able to |
|
Definition
| apply the AFAA 5 questions |
|
|
Term
| A variable that acts as a determinant of exercise behavior is |
|
Definition
|
|
Term
To maintain proper alignment , particular attention should be given to ___ in the standing position |
|
Definition
| holding a neutral pelvic alignment |
|
|
Term
| Lordosis is associated with an anterior tilt of the pelvis, and may be a result of |
|
Definition
|
|
Term
| Kyphosis or excessive curvature of the thoracic spine may be the result of |
|
Definition
|
|
Term
| a movement that performs shoulder horizontal abduction is |
|
Definition
|
|
Term
| advance stages of heat exhaustion may lead to |
|
Definition
|
|
Term
| In order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
|
Definition
|
|
Term
| A motivational technique called ___ is used to sustain a type b participant for life long exercise adherence |
|
Definition
|
|
Term
| One purpose of the final cool - down phase of an aerobic exercise session is to |
|
Definition
|
|
Term
| Which condition is referred to as an overuse injury |
|
Definition
|
|
Term
| The 1996 US surgeon general's report on Physical Activity and Health was a call to |
|
Definition
| encourage more Americans to become active |
|
|
Term
| The AFAA recommends checking the pulse at the _____artery |
|
Definition
|
|
Term
| One way to increase exercise intensity is to |
|
Definition
|
|
Term
| The AFAA recommends that a recovery heart rate be taken _____ of aerobic work |
|
Definition
| 3 - 5 minutes upon conclusion |
|
|
Term
| a food, such as ______ represents a complete source of protein |
|
Definition
|
|
Term
| If an individual's training workload for muscular strength and / or endurance is discontinued, a reduction in muscular fitness may occur after _______ months |
|
Definition
|
|
Term
| According to the AFAA FITT at a glance , participants should aim for a cardio respiratory exercise intensity that burns a minimum of ______ kilo calories per week |
|
Definition
|
|
Term
| Improvement in cardiorespiratory fitness can be attained with a minimum intensity of _____% of heart rate reserve (HRR) |
|
Definition
|
|
Term
| Flexibility can be achieved by stretching to the end range of motion or: |
|
Definition
|
|
Term
| When performing a squat, during the concentric contraction _____ occurs |
|
Definition
|
|
Term
| Training in water encourages freedom of movement without the fear of falling due to |
|
Definition
|
|
Term
| Because speed is used to increase resistance , water is also an effective modality for _________ training |
|
Definition
|
|
Term
| In Mat Science, the principle of ___________ refers to exercise selection |
|
Definition
|
|
Term
| When introducing varying road situations in an indoor cycling class, be sure that there are _______ transition movements and changing terrain |
|
Definition
|
|
Term
| For individuals to receive an efficient and challenging form of conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance and coordination they should participate in ___________ training |
|
Definition
|
|
Term
| The explosive aspect of strength defines muscle? |
|
Definition
|
|
Term
| What form of exercise is designed to achieve maximum muscular involvement? |
|
Definition
|
|
Term
| A push up works the pectoral muscles, anterior deltoids and the ________ |
|
Definition
|
|
Term
| Early recognition of a medical emergency can be summarized into the SAPI approach the S stands for |
|
Definition
|
|
Term
| Response to an acute injury includes |
|
Definition
|
|
Term
|
Definition
| Evaluate the risk of exercise |
|
|
Term
| The purpose of torso stabilization training is to: |
|
Definition
| enhance ability to maintain proper spinal alignment |
|
|
Term
| an example of a basic exercise position is |
|
Definition
|
|
Term
| when considering correct alignment while moving, instructors should make sure participants |
|
Definition
| control the range of motion with movement |
|
|
Term
| an appropriate alignment cue for hands and knees position |
|
Definition
| Hands directly under the shoulders |
|
|
Term
| The AFAA recommends that _______ be incorporated within the warm -up portion of the class |
|
Definition
|
|
Term
| A danger sign of exercise is |
|
Definition
|
|
Term
| Correct standing alignment includes the pelvis in a / an_________ |
|
Definition
|
|
Term
| Time bouts of increased intensity work followed by lower intensity recovery is known as _______ training |
|
Definition
|
|
Term
| A method for improving the muscular strength and endurance would be ______ training |
|
Definition
|
|
Term
| Instructors should make sure that participants keep hands relaxed when gripping weights in order |
|
Definition
| avoid performing the Valsalva maneuver |
|
|
Term
| When working with participants diagnosed with asthma, instructors should allow for _______ and ______ |
|
Definition
| an extended warm up and cool down |
|
|
Term
| To assist in the management of arthritis, participants should be encouraged to ______ daily |
|
Definition
|
|
Term
| a probable cause of common injuries associated with group exercise classes may be : |
|
Definition
|
|
Term
| Music is commonly written in a standard ___ beat |
|
Definition
|
|
Term
| If a participant complains about pain that has been persistent over the past few weeks, an instructor should |
|
Definition
| recommend a physician's evaluation |
|
|
Term
| In traditional dance choreography, movements should include ____ as of one of its basic elements |
|
Definition
|
|
Term
| Based on research ____________ components have resulted in improved performance in daily activities for older adults. |
|
Definition
|
|
Term
| To ensure proper hydration during an exercise session, participants should monitor hydration levels and consume _____ ounces of fluid shortly before exercises |
|
Definition
|
|
Term
| When working the deltoids, which joint action is performed at he shoulder |
|
Definition
|
|
Term
| when flexing the hips in a standing position, the back should |
|
Definition
| maintain neutral alignment |
|
|
Term
| Traditionally known as oxygen dept, refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery is called: |
|
Definition
| EPOC ( Excess post Oxygen Consumption) |
|
|
Term
| a period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise is called___ |
|
Definition
|
|
Term
| The point at which the body can no longer meet its demands for oxygen and anaerobic metabolism is accelerated is called _______ |
|
Definition
|
|
Term
| The ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles: related to cardio respiratory endurance: -------- |
|
Definition
|
|
Term
| The by product of anaerobic metabolism of glucose or glycogen in muscle is called _____ |
|
Definition
|
|
Term
| The volume of blood ejected by each ventricle of the heart during a single systole is called ______ |
|
Definition
|
|
Term
| The volume of blood pumped by each ventricle in one minute is called ______ |
|
Definition
|
|
Term
| The pumping action of the muscle in the extremities and respiratory system along with venoconstriction to move oxygen poor blood back to the heart is called ___ |
|
Definition
|
|
Term
| The pressure of the blood in the arteries is called |
|
Definition
|
|
Term
| a condition caused by ceasing vigorousley exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the hart and brain is called _____ |
|
Definition
|
|
Term
| The greatest volume of air that can be forcibly exhaled after the deepest inspiration is called_____ |
|
Definition
|
|
Term
| a dangerous condition that occur if an individual hold his her breath, causing the glottis to close the stomach muscles to contract, forming an on equal pressure in the chest cavity, reduced blood flow to the hart and insufficient oxygen supply to the brain is called ___ |
|
Definition
|
|
Term
| _________ are the point at which two or ore bones meet articulate and where movement occurs |
|
Definition
|
|
Term
| Bands of sheet like fibrous tissues that connect bone to bone and reinforce joints from dislocation they are nonelastic and have limited range of motion |
|
Definition
|
|
Term
| Band of dense fibrous tissue forming the termination of a muscle and attaching muscle to bone with a minimum of elasticity is called___ |
|
Definition
|
|
Term
| White semi opaque fibrous connective tissue cushions and prevents wear on articular surfaces is called ______ |
|
Definition
|
|
Term
| Anatomical term for Anterior |
|
Definition
|
|
Term
| Anatomical term for Posterior |
|
Definition
|
|
Term
| Anatomical term for Supine |
|
Definition
|
|
Term
| Anatomical term for Medial |
|
Definition
| Toward the midline of the body |
|
|
Term
| Anatomical term for Lateral |
|
Definition
| side to side away from the midline |
|
|
Term
| Anatomical term for prone |
|
Definition
|
|
Term
| Anatomical term for suprior |
|
Definition
| above or the upper half of the body |
|
|
Term
| Anatomical term for Inferior |
|
Definition
| below or the lower half of the body |
|
|
Term
| Anatomical term for unilateral |
|
Definition
| affects only one side of the body |
|
|
Term
| Anatomical term for bilateral |
|
Definition
| affects booth side of the body equally |
|
|
Term
| Plane that devides the body into upper and lower halves is a _______ |
|
Definition
| horizontal plane ( transverse) |
|
|
Term
| Plane that divides the body into right and left is __________ |
|
Definition
|
|
Term
| a plane vertical to the median line that divides the body into anterior and posterior parts is ______ |
|
Definition
|
|
Term
| Bending of a joint between two bones that decreases the angle between the two bones |
|
Definition
|
|
Term
| A motion of increasing the angle between two bones straightening of a muscle previously bent in flexion |
|
Definition
|
|
Term
| Movement away from the midline |
|
Definition
|
|
Term
| movement toward the midline |
|
Definition
|
|
Term
|
Definition
|
|
Term
| movement in which the extremity describes a 360 degree circle |
|
Definition
|
|
Term
| A muscle that is a prime mover, directly responsible for a particular action |
|
Definition
|
|
Term
| A muscle that acts in opposition to the action produced by a prime mover |
|
Definition
|
|
Term
| a muscle directly responsible for a particular agonist action |
|
Definition
|
|
Term
| A muscle that helps perform the same task |
|
Definition
|
|
Term
| muscle that helps prevent undesired or unnecessary motion |
|
Definition
|
|
Term
| A muscle contraction in which the tension increases but muscle length remains the same_____ |
|
Definition
|
|
Term
| Force is applied to an immovable resistance __________ exercise |
|
Definition
|
|
Term
| Muscle shortens as positive work is done against gravity is called _______ |
|
Definition
|
|
Term
| Muscle Lengthens while contracting,developing tension as when the muscle oppose the force of gravity is called_________ |
|
Definition
|
|
Term
| A muscle contraction in which the tension remains constant as the muscle shortens or lengthens is called ______ |
|
Definition
|
|
Term
| Fast twitch muscle fibers are ___ |
|
Definition
| able to generate quick, high -intensity contractions |
|
|
Term
| Name three postural deviations of the back |
|
Definition
| Cervical , Thoracic, Lumbar |
|
|
Term
| List six classes of nutrients |
|
Definition
| Water Fat Carbohydrates Vitamins Protein Minerals |
|
|
Term
|
Definition
| Vitamins are non - caloric, organic compounds needed in small quantities to assist in such functions as growth maintenance and repair. |
|
|
Term
| which body part does this chronic injury occurs most often Plantar Fascist |
|
Definition
| Bottom surface of the arch of the foot |
|
|
Term
| Which body part does this chronic injury occurs most often chondromalacia |
|
Definition
|
|
Term
| which body part does this chronic injury occurs most often Achilles tendonitis |
|
Definition
|
|
Term
| Specificity of training principal (SAID) stands for |
|
Definition
| Specific Adaption To Imposed Demand |
|
|
Term
|
Definition
| Specific adaptions to imposed demand - training must be relative to the activity for physiological change to take place. |
|
|
Term
| Describe reversibility principal |
|
Definition
| If one's training workload is decreased, training in performances will occur |
|
|
Term
| Growths that develop on the vocal cords due to overuse injury, resulting in severe chronic hoarseness. |
|
Definition
|
|
Term
| Describe Principal of over training |
|
Definition
| The body needs to recover and musculoskeletal system needs time to rebuild from the stress of vigorous exercise. |
|
|
Term
| List the health related components of physical fitness |
|
Definition
Cardio respiratory fitness
Muscular Strength and endurance Flexibility Body Composition |
|
|
Term
| List the skill related components of physical fitness |
|
Definition
Agility
Balance
Coordination
Power
Reaction
Time
Speed |
|
|
Term
| Which other organization's training recommendations does AFAA support |
|
Definition
| The ACSM American College of Sports Medecine |
|
|
Term
|
Definition
| a written procedure used by fitness facilities regarding participating screening |
|
|
