AFAA 5 Questions

1) What is the purpose of this exercise?

consider: muscular strength or endurance, cardiorespiratory conditioning, flexibility, warm up/cool down

2) Are you doing that effectively? 

Consider: proper range speed body position

3) Does the exercise creat any safety concerns?

Consider: stress areas, environmental movement control

4) Can you maintain proper alignment and form for the duration of the exercise?

Consider: from alignment stabilization

5) For who is the exercise approproate or inappropriate?

Consider risk-t0-benefit ratio, level of exersie (e.g. beginner)

1) Lower risk of coronary heart disease

2) lower risk of high blood pressure

3) Lower Risk of develop Type 2 Diabetes

4) Lower risk for Breast Cancer

5) Reduce Depression

6) Improved Cardiorespiratory and muscular fitness

7) Lower Risk of Colon Cancer

8) Prevent Weight Gain

1) Increased maximal blood flow:forces large volume of blood (Stroke Volume)

2) Increased Oxygen intake and CO2 removal: our system can deliver better amounts of O2 and remove more CO2

3) Increase Maximal Oxygen Uptake (Vital Capacity)

ATP - Phosphagen system

Lactic Acid System

What are the following for ATP?

Fule Source

Intensity

Duration

Examples of Activities

1)Fuel source:Chemical(breakdown of Creatine Phospage)

2) Intensity: Very high intensity events

3) Duration: very short (1 to 15 seconds)

4) Examples: Power Lifting, Olympic Lifting, 50 meter sprint, High Jump

What are the following for Lactic Acid?

Fule Source

Intensity

Duration

Examples of Activities

1) Fuel source: Glucose (blood sugar) CARBS

2) Intensity: High to moderate

3) Duration: 45 to 90 seconds

4) Examples: Sports: soccer, basketball, volleibal, lacrose

What are the following for the Aerobic System?

Fuel Source

Intensity

Duration

Activities

1) Fuel Source: Fats, Carbs and proteins

2) Intensity: moderate to low

3) Duration: Long periods of time (3 to 5 minutes) every day activities

4) Examples: Walking, distance running, distance cycling, jogging

1. Isometric
2. Concentric
3. Eccentric
4. Isotonic
5. Isokinetic

Frontal

Sagital

Horizontal/Transvers

1. Flexion
2. Extension
3. Abduction
4. Adduction
5. Rotation
6. Circumduction

1. Agonist/Primary Mover
2. Assistor
3. Stabilizer
4. Antagonist

1. Concentric
2. Eccentric
3. Isometric

1. Slow Twitch
2. Fast Twitch

1. Scoliosis
2. Loridosis
3. Kyphosis

1. chronic
2. acute

1. Vocal Nodules
2. Low Back Pain
3. Shin Splints

1. Deydration
2. Saunas or Hot Tubs
3. Smoking
4. Obesity

Exercise program should provide gradual increases or progressions in FITT

Body needs time to recover and musculoskeletal system needs time to rebuild. Without suficient rest overtraining occurs

• Cardiorespiratory Fitness
• Muscular strength and endurance
• Flexibility
• Body Composition

• Agility
• Balance
• Coordination
• Power
• Reaction Time
• Speed

1) Adults should avoid inactivity

2) Adults should perform 2 1/2 hours per week moderate intensity aerobic or 1 hour 15 minutes of vigorous intensity

3) Adults should perform 300 minutes a week (5 hours) of moderate intensity aerobics or 150 minutes/week vigorous intensity activity for more extensive health benefits

4) Adults should also perform modrate or high intensity muscle strengthening activities involving all major muscle

ACSM

American College of Sports Medicine

Body Mass Index

A method used to assess body composition. BMI is determined by the formula; weight in kilos divided by height in meters, squared.

30% and up is defined as obese

Note: 32% of all adults are obese

1. Risk
2. Effectiveness

1. movement rehearsal
2. movement that increases the body tempature
3. movement that lubricates the joint

• Intensity and impact
• Speed control
• Range of motion
• Sequence and spinal issues

1. Continuous or steady state training
2. Interval Training
3. Intermittant Training
4. Circuit Training

What are some cosiderations in Muscular Strength and Endurance Training?

• muscle balance
• full range of motion
• speed and control
• Intensity
• Torso stabiliztion
• Equipment techniques

1. Muscle Isolation
2. Multi Joint Training

Exercises that are easier, less compliated to perform. They agonist (primary mover) is isolated

Example; Simple Bicep Curl

Targets several joints and muscles, are more complicated. They require more coordination and are functional in that they resemble daily activities.

Example: Squat involves the hip, knee and ankle joints

1. Physical Focus
2. Mental Focus
3. Comination Focus

1) Upbeat

• weaker pulse
• fall on the even numbers (e.g. 2,4)

2) Down beat.

• Strongest pulse
• fall on the important word or accents
• fall on odd numbers (e.g. 1,3)

4/4 beat time

8 beats = set

32 beats = phrase

• Lever Change
• Rhythm Changes
• Intensity Changes
• Directional Change
• Symmetry
• Spacial or Plane Variation
• Style Variation

1. Type A Advanced
2. Type B Intermediate
3. Type C Beginner
4. Type D Everybody Else

1. Welcome
2. Take interest
3. Guide
4. Set clear expectations
5. Observe and assist
6. Use terminology they understan
7. Everyone is different
8. De-emphasize transitions

buoyancy gives freedom of movement without the fear fo falling. Hyrostatic pressure pushes against the chest and body strengthening the circulatory and pulmonary systems

it has benefits for functional rehabilitation from previous injury or disease.

Water creates resistance that allows training across all planes of movement. This is increased as the power used in the water increases.

1. Ext. Shoulder Rotators
2. Rear deltoid
3. Mid Traps
4. Lower Traps
5. Abodminals
6. Spinal erectors
7. Vastus medialus
8. Tibialis anterior

1. Internal shoulder
2. Front deltoid
3. pectorals
4. upper Traps
5. spinal erectors
6. iliopsoas
7. hamstrings
8. Gastrocnemius

1. Internal shoulder
2. Front deltoid
3. Pectorals
4. Upper Traps
5. Spinal erectors
6. Iliopsoas
7. Hamstrings
8. Gastrocnemius

1. check tubing
2. avoid pulling to the face
3. select appropriate resistance
4. avoid grippping handles
5. maintain wrist alignment
6. mainain continuous tension
7. maintain a smoth and controlled pace

1. moving from one primary mover group to the next
2. moving from a single set of one exercise directly into a second, third or more
3. moving through a series of exercise patttersin cluding arm and leg combinations

1. Balance
2. Extension
3. Alignment
4. Range of Motion
5. Progression
6. Flow
7. Breath

1. warm up
2. breathing
3. heat buidling work
4. cool down and relax

• Level 1 - 4 inches
• Level 2 - 4 to 6 inches
• Level 3 - 4 to 8 inches
• Level 4 - 4 to 10 inches

• Warm Up 120-134
• Cardio 118-128
• Muscular 120-130

1. shoulders back and relaxed
2. chest lifted and body erect
3. abs contracted for support
4. neutral spine
5. knees relaxed
6. avoid hyperextending joints
7. avoid twisting joints

1. use a full body lean
2. knee flexion should not be more than 90 degrees
3. watch the platform
4. focus on the feet first
5. step to the center
6. stay close to the step platform
7. dont step down with your back to the platform
8. step lightly
9. allow your whole foot to contact the floor and step
10. use proper lifting

Exercise induce Asthma

• screened by a physician
• comply with target heart rate range
• alert instructor if in distress
• not to exceed limitations
• low intensity with gradual increase

• low impact
• low intensity
• if in pain decrease intesity or impact
• stretch daily
• isometric exercises
• extended wardm up and cool down
• follow the 2 hour pain rule

• monitor blood glucose
• avoid exercise during peak insulin activity
• type 1 should do exercise schedule at the same time each day
• carry a snack to alleviate hypoglycemia
• consume a carb snack prior

1. emphasize cardio exercise
2. sessions should be 30-60 minutes
3. high intensity and isometric should be avoided
4. resistance training, reps should be high and weight low
5. avoid the valsalva manuever
6. use RPE
7. avoid positins where feet are higher than head
8. use relaxation and stress managment

1) Water

2) Carbs

3) Protein

4) Fat

5) Vitamins

6) Minerals

1) Simple: Sugar (table sugar, sucrose, sugar in milk and fruit)

2) Complex: Glucose molecules linked together (polysaccharides-grains, legumes, beggies, potatoes)

1. Fat Soluble: are stored in liver and they can be toxis when overdose occurs
2. Water Soluble: are excreted by the kidneys and they are not likely toxics

AFAA's Nutritional Supplement Policy

Fitness professional role and responsibilities to sale and distribute nutritional supplements

1. Adequate nurtition within caloric needs
2. weigh management
3. physical activity
4. appropriate food group consumption
5. fats decreased
6. proper carbohyrates choices
7. appropriate alcoholic consumption
8. practice food safety 

Soluble fiber - controls cholesterol, found in fruits, vegetables and oat bran

Insoluable fiber - helps keep the  lower intestine and colon healthy, found in cereal grains, seeds, skins of fruits and vegatables. 

1. standing
2. squats/lunges
3. bent over
4. seated position
5. supoint
6. prone

committed, want to be pushed and challanged

traits; in the front, terratorial, loud, ask for more, does not like subs