Term
| Five components of physical fitness |
|
Definition
Muscular strength
Muscular endurance
Cardiovascular endurance
Flexibility
Body composition |
|
|
Term
| 2-5% for men; 10-13% for women |
|
Definition
|
|
Term
|
Definition
|
|
Term
| The immediate usable form of chemical energy needed for all cellular functions |
|
Definition
|
|
Term
| What do carbs, fats & proteins become after broken down by digestion? |
|
Definition
| Glucose, fatty acids, amino acids |
|
|
Term
| The amount of ___ & ____ are very small, thus the mat available for muscular contraction is very limited |
|
Definition
| ATP, CP (creatine phosphate) |
|
|
Term
| Metabolic pathway that does not require oxygen & whose purpose is to transfer energy in glucose to the formation of ATP |
|
Definition
|
|
Term
| The powerhouses of the cell |
|
Definition
|
|
Term
| Metabolic pathway that requires oxygen; happens within highly specialized cell structures (mitochondria) |
|
Definition
| Aerobic (or oxidative) glycosis |
|
|
Term
| These are poorly equipped in terms of oxygen delivery, but have an outstanding capacity for the phosphagen system and high capacity foe anaerobic glycosis |
|
Definition
|
|
Term
| These are exceptionally equipped for oxygen delivery and have a high quantity of aerobic enzymes |
|
Definition
|
|
Term
| The basic anatomical unit of the nervous system |
|
Definition
|
|
Term
| The basic anatomical unit of the nervous system |
|
Definition
|
|
Term
| Neurons that convey electro-chemical impulses from organs in the periphery to the spinal cord & brain |
|
Definition
|
|
Term
| Conduct impulses from the central nervous system to the periphery |
|
Definition
|
|
Term
| The basic functional unit of the neuromuscular system |
|
Definition
|
|
Term
|
Definition
|
|
Term
| Occurs when the muscle shortens when it is stimulated |
|
Definition
|
|
Term
| Muscle develops tension as it lengthens against a resistance |
|
Definition
|
|
Term
| When the breath is held while a great deal of force is exerted (dizziness & fainting may occur) |
|
Definition
|
|
Term
| An increase in the size of muscle cells |
|
Definition
|
|
Term
| The principle that states that teaming adaptations will decline if not reinforced by a maintenance program |
|
Definition
|
|
Term
| Formula for cardiac output |
|
Definition
| HR X SV (hr=heart rate, SV=stroke volume) |
|
|
Term
|
Definition
|
|
Term
| Quantity of heart pumped per heart beat |
|
Definition
|
|
Term
| Four basic principles to consider when developing an exercise program |
|
Definition
| (Exercise) intensity, frequency, duration and mode |
|
|
Term
|
Definition
| 60-90% of maximum heart rate |
|
|
Term
| Recommended duration of exercise |
|
Definition
|
|
Term
|
Definition
|
|
Term
| Recommended time for warm-up |
|
Definition
|
|
Term
|
Definition
| Dangerously low blood sugar |
|
|
Term
| 5 Tips for exercising in the heat |
|
Definition
Begin exercising gradually
Wear lightweight, well-ventilated clothing
Never wear non breathable garments
Replace body fluids (ie hydrate)
Record daily body weight to prevent accumulating dehydration |
|
|
Term
| 4 tips for exercising in the cold |
|
Definition
Wear several layers
Allow for adequate ventilation of sweat
Replace fluids
Select clothing that allow body to give off heat during exercise & maintain heat during inactive periods |
|
|
Term
| Recommendations for exercising in higher altitudes |
|
Definition
| Gradually increasing intensity (longer warm up & cool down). Incorporate more exercise breaks |
|
|
Term
| Surgeon Generals report on physical activity & health |
|
Definition
| Every US adult should accumulate 30 minutes or more of moderate intensity physical activity on most, preferably all, days of the wek |
|
|
Term
| Type of instruction that fosters dependence, intimidation, unattainable goals, and quick fixes |
|
Definition
| Teacher-centered instruction |
|
|
Term
| Type of instruction that fosters independence, encouragement, attainable goals, and realiTy |
|
Definition
| Student-centered instruction |
|
|
Term
| Correct order for fitness adsessments to avoid biased results |
|
Definition
Cardiorespiratory endurance
Muscular fitness
Flexibility |
|
|
Term
| Anthropometric assessments for body composition |
|
Definition
| Waist-to-hip ratio, skin fold measurements, circumference measurements with tape measure |
|
|
Term
|
Definition
|
|
Term
|
Definition
Weight in kg/(height in m)^2
-to convert lbs to kg: divide by 2.2
-to convert in to m: multiply by 2.54 and divide by 100 |
|
|
Term
| 5 segments of group exercise class |
|
Definition
| Pre-class preparation, warm-up, cardio, muscular strength/endurance, flexibility/cool down |
|
|
Term
| Some aspects of pre-class prep |
|
Definition
| Knowing participants (& their health history), choosing appropriate attire, preparing equipment (including music), acknowledge participants, preview class format |
|
|
Term
| The purpose of this is to prepare the body for physical demands & raise internal temperature |
|
Definition
|
|
Term
| Common principles of warm-up |
|
Definition
| Focus largely on rehearsal movements, stretching al major muscles (held briefly for 5-10 seconds), verbal directions shoul be clear & music volume/tempo should be appropriate |
|
|
Term
| What intensity should you maintain in the class? |
|
Definition
| Medium intensity most of the time, but be sure to also high- and low-intensity options |
|
|
Term
| How to calculate estimated maximum heart rate |
|
Definition
|
|
Term
| What does the Karvonen's formula for calculating HR account for? |
|
Definition
|
|
Term
|
Definition
| Ratings of perceived exertion |
|
|
Term
| A safe music tempo for strength training |
|
Definition
|
|
Term
| How long should stretches be held for during flexibility portion of class? |
|
Definition
|
|
Term
| Learning takes place in three domains which are |
|
Definition
| Cognitive, affective, and motor |
|
|
Term
| During this stage of learning, leathers make many errors and have highly variable performances |
|
Definition
| Cognitive stage of learning |
|
|
Term
| During this stage of learning, leathers have learned the basic mechanics of the skill and their errors tend to be less gross in nature and can concentrate on refining their skills |
|
Definition
| Associative stage of learning |
|
|
Term
| During this stage of learning, skill becomes automatic. Learners perform without thinking and can detect their own errors |
|
Definition
| Autonomous stage of learning |
|
|
Term
| How to facilitate participants through begin to advanced level |
|
Definition
Enhance motivation to learn
Progress gradually from simple to complex
Offer feedback |
|
|
Term
| What are components of program implementation |
|
Definition
Establish class goals
Lesson planning
Class objectives
Class activities & time allocations
Patterns of class organization |
|
|
Term
| What are the two questions to evaluate an exercise? |
|
Definition
Is it safe?
Is it effective? |
|
|
Term
|
Definition
| Command, practice, reciprocal, inclusion, self-check |
|
|
Term
| The style where the instructor makes all the decisions about posture, rhythm and duration |
|
Definition
|
|
Term
| Style that provides opportunities for individualization and includes practice time/private instructor feedback |
|
Definition
|
|
Term
| The style that involves the use of an observer/partner to provide feedback |
|
Definition
|
|
Term
| Style that relies on participants to provide their own feedback |
|
Definition
|
|
Term
| Style that enables multiple levels of performance to be taught with the same activity |
|
Definition
|
|
Term
| The teaching strategy that allows participant to learn complex movement at a slower pace |
|
Definition
|
|
Term
| Teaching strategy that involves reducing the number of repetitions that make up a movement sequence |
|
Definition
|
|
Term
| Commonly used when introducing participants to a new body position (often given in a toe-to-head direction) |
|
Definition
|
|
Term
| Breaks a skill down to it's component parts and each part is practiced (eg after teaching part a, teach part b, and a+b) |
|
Definition
|
|
Term
| Treats a sequence of movement patterns as a whole, with small changes occurring at the pace of the class |
|
Definition
|
|
Term
| Music tempo for warm-up/cool-down |
|
Definition
|
|
Term
| Music tempo for poststretching |
|
Definition
|
|
Term
| Music tempo for aerobic activities |
|
Definition
|
|
Term
| Choreography that can be sequenced either by using a linear progression or patterns of combination |
|
Definition
|
|
Term
| 5 Mechanics of a mechanically sound posture |
|
Definition
| Neutral head, shoulders back, chest up, neutral pelvis, relaxed knees |
|
|
Term
| Based on the 4-level system on locomotion & energy expenditure, What level is small leg motions in place |
|
Definition
|
|
Term
| Based on the 4-level system on locomotion & energy expenditure, what level is small leg motions traveling |
|
Definition
|
|
Term
| Based on the 4-level system on locomotion & energy expenditure, what is large leg movements in place |
|
Definition
|
|
Term
| Based on the 4-level system on locomotion & energy expenditure, what is large leg movements traveling |
|
Definition
|
|
Term
| What are guiding principles about feedback? |
|
Definition
Informational rather than controlling
Based on performance standards
Specific
Immediate |
|
|
Term
| What liability covers basic trip-and-fall injuries? |
|
Definition
| General liability insurance |
|
|
Term
| What liability covers negligence based on professional duties? |
|
Definition
| Professional liability insurance |
|
|
Term
| Provides income protection in the event of an injury to an instructor |
|
Definition
|
|
Term
| Provides hospitalization and major medical coverage |
|
Definition
| Individual medical insurance |
|
|
