Shared Flashcard Set

Details

AFAA Group Ex. Certification
Version 4 Study Guide
313
Fitness
Not Applicable
01/16/2012

Additional Fitness Flashcards

 


 

Cards

Term
8 health benefits associated with regular participation in physical activity?
Definition

Lower Risk of:

Atherosclerotic cardiovascular heart disease

Stroke

Colon/breat cancer

Coronary Heart Disease

Metabolic Syndrome

Type 2 Diabetes

High blood pressure

 

 

Term
How can interval training improve aerobic performance?
Definition
Used to maximize aerobic power. When done at higher intensity, to increase aerobic endurance and anaerobic power.
Term
List three physiological adaptations that  occur to improve exercise performance?
Definition

Increased maximal blood flow

Increased O2 delivery and CO2 removal

Increased maximal oxygen uptake and aerobic power

Term
How or why does improvement occur when increased maximal blood flow takes place?
Definition
Aerobic exercize forces the left ventricle to pump more blood, causing it to enlarge. This increase in stroke volume (blood pumped out of heart) helps reduce maximal heart rate.
Term
How or why does improvement occur when using increased O2 delivery and CO2 removal as an adaptation to improve exercise performance?
Definition

 

Maximal breating rates are 45-55 breaths/minute for athletes allowing more O2 to enter the lungs and more CO2 to be removed.  The cardiorespiratory system saturates the blood with O2 in less than 1 second.

 

Term
How does maximal oxygen uptake and aerobic power improve exercise performance as a physiological adaptation?
Definition

*Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber.

*highly trained endurance athletes could have up to 30% more capillaries.

*Regular, continuous aerobic training can increase carbs/fats storage in the skeletal muscle, which increases total capacity of the system.

 

*aeroboic power increases through mitochodrial volume and activity, which mean increase in key enzymes associated with aerobic metabolism. superior maximal O2 uptake in athletes

Term
Define energy and its food source
Definition

Energy- the ability to do work.

The source of energy for all bodily functions comes from the sun. energy needs to be transformed from light energy into a form of chemical energy that you body can use.

Term
Define ATP
Definition
Adenosine Triphosphate- energy must be transformed into this compound before it can be used. one molecule of ATP contains a high amount of energy because of its structure. ADP + P = ATP
Term
Is ATP-CP system/Phosphagen system aerobic or anaerobic?
Definition
Anaerobic
Term
What is the ATP-CP system (Phosphagen system)?
Definition
Adenosine Triphosphate- Creatine Phosphate (Phosphocreatine) system.  primary system for energy for high-intensity exercises
Term
Simplest of the three systems for energy production?
Definition
Phosphagen (ATP-CP) system
Term
Fuel source for ATP-CP (phosphagen) system?
Definition
Entirely chemical source  of fuel (Creatine Phosphate/Phosphocreatine)
Term
ATP-CP system Intensity
Definition

most important system where energy is required immediately. Jumping, Sprinting, throwing, kicking, and lifting heavy weights are exercises that require this system.

Olympic power lifter-50 yds dash

it is the primary source of energy for activities that can't be  sustained for more than 15-20 seconds.

Term
ATP-CP system Duration
Definition

15-20 seconds

 

1-5 sec activites that require even more energy also rely on this system.

 

Longer than 30sec of activity relies on phosphagen metabolism

Term
3 examples of activities that use the ATP-CP (phosphagen) system?
Definition

Olympic weight lifting

50-yard dash

Sprinting, kicking, throwing, jumping.

Term
Is the Lactic Acid system aerobic or anaerobic?
Definition
Anaerobic
Term
Which system produces more ATP: Lactic Acid or ATP-CP (phaphagen) system?
Definition
Lactic acid system produces more energy than the Phosphagen system.
Term
Main purpose for the lactic acid system?
Definition
The primary source of energy for sustained high-intensity exercise lasting no longer than a few minutes.
Term
Fuel source for Lactic acid system?
Definition
Glucose- the usable form of carbohydrate in the body
Term
Lactic Acid system intensity?
Definition
Provides the primary supply of energy for sustained high physical activity that results in fatigue in 45-90 secons.
Term
3 examples of activities that use the Lactic Acid system?
Definition

*Prolonged sprints (400-800 meters running, 100-200 meters swimming or 1000-2000 meters cycling)

 

*High-intensity rallies in soccer, field/ice hockey, laccrosse, bball,volleyball, etc.

* Gymnastics floor routine

 

---Sustained , high-inteisity effort lasting 1-2 minutes---

Term

Aerobic system

Oxidative metabolism

definition

Definition
Uses carbohydrates, fats, and protein as source of fuel and produces only CO2 and H20 as by-products
Term
Fuel source for oxidative metabolism (aerobic system)?
Definition
Uses carbs, fats, and protein to create unlimited capacity for ATP. Requires a constant amount of O2
Term
Aerobic system (Oxidative metabolism) intensity?
Definition
Low to moderate-intensity exercises and it supplies most of the energy for slightly higher intensity acitivity (walking, shopping, office work, etc).
Term
Three examples of activities that use aerobic system?
Definition

*Sleeping, sitting, watching TV, studying, surfing the web.

 

*jogging, cross-country skiing, aerobics, distance running, distance cycling, triathlon.

Term
Aerobic system duration?
Definition
As long as the intensity of the workout is low-moderate, there is an endless supply of energy in form of ATP.
Term
Low Intensity workout- % of HRmax?
Definition
<65% HRmax
Term
Moderate intensity- %HRmax
Definition
65-75% HRmax
Term
high intensity- % of HRmax
Definition
80-90% HRmax
Term
very high intensity- % HRmax
Definition
>90% HRmax
Term

Fuel source for:

phosphagen system

lactic acid system

aerobic system

 

Definition

Phosphagen- Chemical (creatine phosphate)

 

Lactic Acid- Carbohydrates only

 

Aerobic- Carbs, fats, proteins

Term

fatigue when using the phosphagen system is due to depletion of what?

 

Definition
phosphagen depletion
Term
fatigue when using the lactic acid system is due to what?
Definition
Lactate accumulation
Term
fatigue when using the aerobic system is due to depletion of what?
Definition
glycogen
Term
aerobic
Definition
literally, with oxygen, or in the presence of oxygen
Term
anaerobic
Definition
requiring no oxygen; usually short-spurt, high-energy activities
Term
Steady state
Definition
After the first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues; heart rate, cardiac output, and pulmonary ventilation have attained failry constant levels.
Term
Excess Post-Pxygen Consumption (EPOC)
Definition
known as oxygen debt, refers to the oxygen uptake remainding elevated above resting levels for several minutes during exercise recovery
Term
Oxygen Deficit
Definition
A period in which the level of Oxygen consumption is below  what is necessary to supply appropriate ATP production required of any exercise
Term
Anaerobic Threshold
Definition
The point at which the body can no longer meet its demand for Oxygen and anaerobic metabolism is accelerated
Term
Aerobic Capacity
Definition
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 cardiorespiratory endurance
Term
Lactic Acid
Definition
The by-product of anaerobic metabolism of glucose or glycogen in muscle
Term
Aerobic vs. Anaerobic difference in the breakdown of glucose?
Definition

*Aerobic- complete breakdown of glucose

 

*Anaerobic- partial breakdown of glucose

Term
Aerobic vs. Anaerobic difference in source of fuel
Definition

*Aerobic- can use carbs, proteins, and fats as source of fuel

 

*Anaerobic- can only use carbs

Term
Aerobic vs. Anaerobic difference in duration of activities
Definition

*Aerobic- Long-duration

 

*Anaerobic- short-duration

Term
Aerobic vs. Anaerobic difference with EPOC
Definition

*Aerobic- smaller EPOC

 

*Anaerobic- Larger EPOC

Term
Aerobic vs. Anaerobic difference in instensity
Definition

*Aerobic- submaxinal work (moderate intensity)

 

*Anaerobic- maximal output (high intensity)

Term
Aerobic vs. Anaerobic difference in by-products
Definition

*Aerobic- CO2 and H2O are end products

 

*Anaerobic- Lactic acid is the by-product

 

 

Term
Aerobic vs. Anaerobic difference in usage of Oxygen for chemical breakdown
Definition

*Aerobic- uses O2 for chemical breakdown

 

*Anaerobic- doesn't need O2 for chemical breakdown

Term
Stroke Volume
Definition
The volume of blood ejected by each ventricle of the heart during a single systole
Term
Cardiac Output
Definition
The volume of blood pumped by each ventricle in 1 minute
Term
Venous Return
Definition
The "pumping action" of the msucles in the extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to the heart.
Term
Blood Pooling
Definition
A condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain.
Term
Vital Capacity
Definition
The greatest volume of air that can be forcibly exhaled after the deepestest inspiration.
Term

Valsalva Maneuver

 

Definition
A dangerous condition that can occur if an individual holds his or her breath, causing the glottis to close and stomach muscles to contract, forming an unequal pressure in the chest cavity, reduced blood flow to the heart, and insufficient oxygen supply to the brain.  Dizziness, temporary loss of consciousness may occur
Term
Blood Pressure
Definition
The pressure of blood in the arteries
Term
What is the average resting blood pressure of a healthy person?
Definition
120/80 mmHg
Term
High Blood Pressure?
Definition
140/90 mmHg
Term
[image]
Definition
Pectoralis Major
Term
[image]
Definition
Deltoid
Term
[image]
Definition
Biceps
Term
[image]
Definition
External Oblique
Term
[image]
Definition
Rectus Abdominis
Term
[image]
Definition
Internal Obliques
Term
[image]
Definition
Tensor Fasciae Latae
Term
[image]
Definition
Adductors
Term
[image]
Definition
Quadriceps Group
Term
[image]
Definition
Quadriceps Group
Term
[image]
Definition
Tibialis Anterior
Term
[image]
Definition
Quadratus Lumborum
Term
[image]
Definition
Illiopsoas
Term
What two muscles are considered the hip flexor and the Lateral Spinal Flexor?
Definition

Lateral Spinal Flexor- Quadratus Lumborum

 

Hip Flexor- Iliopsoas

Term
[image]
Definition
Triceps
Term
[image]
Definition
Latissimus Dorsi
Term
[image]
Definition
Erector Spinae
Term
[image]
Definition
Gluteus Maximus
Term
[image]
Definition
Gluteus Medius
Term
[image]
Definition
Semitendinosus Muscle
Term
[image]
Definition
Semimembranosus Muscle
Term
[image]
Definition
Biceps Femoris
Term
[image]
Definition
Gastrocnemius muscle
Term
[image]
Definition
Achilles Tendon
Term
Joint
Definition
The point at which two or more bones meet or articulate and where movement occurs
Term
Ligament
Definition
bands or sheet-like fibrous tissues that connect bone to bone and reinforce joints from dislocation; they are nonelastic and have limited range of motion
Term
Tendon
Definition
Band of dense fibrous tissue forming the termination of a muscle and attaching muscle to bone with a minimum of elasticity
Term
Cartilage
Definition
White, semi-opaque fibrous connective tissue; cushions and prevents wear on articular surfaces
Term
Anterior/Posterior anatomical term
Definition
Front/back side of organ or body part
Term
Medial/Lateral
Definition
toward/away from the middle
Term
A trainign variable that should be considered when designing an exercise program is
Definition
frequency
Term
which activity utilizes the aerobic energy system?
Definition
indoor cycling
Term
The Karvonen formula incorporates the ______ in determining the training heart rate range (THRR)
Definition
resting heart rate
Term
a warm-up is the _____ period for a specific workout
Definition
preparation
Term
to promote an maintain healht, an individual should perfor ____ minutes of moderate intensity physical activity ____ days per week
Definition
30; 5
Term
one way to determine an individual's estimated heart rate is by
Definition
subtracting his/her age from 220
Term
two atherosclerotic cardiovascular disease risk factors improved by regular participation in physical activity are ________ and:
Definition
blood pressure; total serum cholesterol
Term
the system that allows the blood to flow through the heart, lungs, and body is called the _________system
Definition
circulatory
Term
a basic function of the bone that makes up the skeletal system is
Definition
provide a site for the production of red blood cells
Term
The ______ method is known as variable intenstity or spontaneous training
Definition
intermittent
Term
the primary muscles performing work are called ________, and may be identified by a specific:
Definition
agonists; joint action
Term
movements of the hip include ____ and ____ joint actions
Definition
abduction; adduction
Term
the definition of ____ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body
Definition
Steady state
Term
a skill-related component of physical fitness:
Definition
coordination
Term
in order to safely perform full range of motion during a cardio hi/low impact class, the beats per minute (BPM) should range between ___ and:
Definition
130;155
Term
in a push-up, the ____ muscles extend the elbow and the ____ adducts the humerus to lift the body up against gravity
Definition
triceps; pectoralis major
Term
which type of muscle contraction (also referred to as muscle action) does not require the muscle to change length when exerted against a fixed resistance?
Definition
Isometric
Term
a multi-joint exercise that utilizes the gluteus maximus and hamstrings is
Definition
lunge
Term
which type of connective tissue connects bone to bone?
Definition
ligament
Term
the function of _____ is to senmse the degree of tension and the length of the muscle
Definition
proprioceptors
Term
to enhance flexibility during the end-of-class-cool-down segment, the AFAA recommends performing ___ stretches for ____ seconds
Definition
static; 15-60
Term
besides heart rate monitoring, another method of measuring exercise intensity is
Definition
perceived exertion
Term
in order to teach a quality group exercise class, an instructor should be able to
Definition
apply the 5 AFAA questions
Term
a variable that acts as a determinant of exercise behavior is
Definition
cultural values
Term
to maintain proper alignment, particular attention should be given to ____ in the standing position
Definition
holding neutral pelvic alignment
Term
Lordosis is associated with an anterior tilt of the pelvis and may be a result of
Definition
weak abdominals
Term
kyphosis, or excessive curvatrure of the thoracic spine, may be a result of
Definition
osteoporosis
Term
A movement that performs shoulder horizontal abduction is
Definition
High Row
Term
Advanced stages of heat exhaustion may lead to
Definition
Coma
Term
in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should
Definition
monitor hydration levels
Term
a motivational technique called ____ is used to sustain a type B participant for lifelong exercise adherence
Definition
acknowledgement
Term
one purpose of the final cool-down phse of an aerobic exercise session is to:
Definition
prevent blood pooling
Term
which condition is referred to as an overuse injury?
Definition
tendonitis
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
radial
Term
one way to increase exercise intensity is to
Definition
add traveling
Term
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
poultry
Term
if an individual's training workload for muscular strength and/or endurance is discontinued, a reduction in muscle fitness may occur after ___ months
Definition
3
Term
According to AFAA FITT-at-glance, participatns should aim for a cardiorespiratory exercise intensity that bruns a minimum of ____ kilo calories per week
Definition
1000
Term
improvement in cardiorespiratory fitness can be attained with a minimum intensity of ___% of heart rate reserve (HRR).
Definition
40
Term
flexibility can be achieved by stretching to the end range of motion for:
Definition
point of tightness
Term
when performing a squat, during the concentric contraction, ____ occurs
Definition
hip extension
Term
training in water encourages freedom of movement without the fear of falling due to
Definition
buoyancy
Term
because speed is used to increase resistance, water is also an effective modality for  _____ training
Definition
power
Term
in Mat Science, the principle of ____refers to the exercise selection
Definition
progression
Term
when introducing varying road situations in an indoor cycling class, be sure that there are ____ transitions between movememnts and changing terrain
Definition
smooth
Term
For individuals to receive an efficient and challenging form fo conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance and coordination, they should participate in ____ trainings
Definition
circuit
Term
the explosive aspect of strength defines muscle
Definition
power
Term
what form of exercise is designed to achieve maximum muscular involvement
Definition
variable resistance
Term
a push-up works the pectoral muscles, anterior deltoids, and the
Definition
triceps
Term
early recognition of a medical emergency can be summarized into the "SAPI" approach. The "S"
Definition
Survey
Term
response to an acute injury includes
Definition
elevation
Term
the AFAA 5 questions help instructors
Definition
evaluate the risk of exercise
Term
the prupose of torse stabilization training is to
Definition
enhance ability to maintain proper spinal alignment
Term
example of basic exercise position
Definition
prone
Term
when considering correct alignment while moving, instructors should make sure participants
Definition
control the range of motion with movements
Term
an appropriate alignment cue for hands and knees positions
Definition
"Hands directly under the shoulders"
Term
the AFAA recommends that ____ be incorporated within the warm-up postion of the class
Definition
movement rehearsal
Term
a danger sign of exercise is
Definition
breathlessness
Term
correct standing alignment includes the pelvis in a/an
Definition
neutral position
Term
timed bouts of increased intensity work followed by lower intesnity recovery is known as _______training
Definition
interval
Term
a method for improving muscular strength and endurance would be ____ trianing
Definition
multi-joint
Term
instructors should make sure that particpants keep hands relaxed when gripping weights in order to
Definition
avoid performing the valsalva maneuver
Term
when working with participants diagnosed with asthma, instructors should allow for ____ and:
Definition
an extended warm-up; cool-down
Term
to assist in the management of arthritis, participants should be encouraged to____ daily
Definition
stretch
Term
a probably cause of common injuries assosicated witha group exercise classes may be:
Definition
body mechanics
Term
music is commonly written in standard ____
Definition
4/4
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 one of its basic elements
Definition
motivation
Term
based on research _____ components have resulted in improved performance in daily activities for older adults
Definition
skill-related
Term
To ensure proper hydration during an exercise session, participatns should monitor hydration levels and cosume _____ ounces of fluid shortly before exercise
Definition
8-12
Term
when working with deltoids, which joint action is performed at the shoulder?
Definition
flexion
Term
when flexing from the hips in a standing position, the back should
Definition
maintain neutral alignment
Term
What are the AFAA 5 question?
Definition

* what is the purpose of the exercise

* are you doing that effectively?

*does the exercise create any safety concerns?

*can you maintain proper alignment and form for the duration of the exercise?

*for whom is the exercise appropriate or inappropriate?

Term
What are the considerations for AFAA question "What is the purpose of the exercise"?
Definition
muscular strength or endurance, cardiorespiratory conditioning, flexibility, warm-up or activity preparation, skill development and stress reduction
Term
what are the considerations for AFAA question "are you doing that effectively"?
Definition
proper range of motion, speed, or body position against gravity
Term
what are the considerations for AFAA question "does the exercise create any safety concerns"?
Definition
potential stress areas, environmental concerns, or movement control
Term
what are the considerations for AFAA question "can you maintain proper alignment and form for the duration of the exercise"?
Definition
form, alignment, or stabilization
Term
what are the considerations for AFAA question "for whom is the exercise appropriate/inappropriate"?
Definition
risk-to-benefit ratio; whether the exercise is a beginner, intermediate, or advanced level of fitness; and any limitations reported by the participant
Term

supine/prone

 

Definition
lying face up/face down
Term
unilateral/bilateral
Definition
one side/both sides
Term
lateral flexion
Definition
movement of head and/or trunk , bending to either side
Term
lateral movement
Definition
any side-to-side movement away from the midline of the body
Term
Horizontal Plane
Definition
Divides body into upper and lower sections
Term
Sagittal Plane
Definition
Divides body into left and right sections
Term
Frontal Plane
Definition
Divides body into front and back sections
Term
Flexion
Definition
Bending of a joint between two bones that decreases the angle between the two bones
Term
Extension
Definition
A motion of increasing the angle between two bones' straightening of a muscle previously bent in flexion
Term
Abduction
Definition
Movement away from the midline of the body
Term
Adduction
Definition
Movement toward the midline of the body
Term
Rotation
Definition
Movement around an axis
Term
Circumduction
Definition
Movement in which the extremity performs a 360 degree circle
Term
Agonist
Definition
A muscle that is a prime mover, directly responsible for a particular action
Term
Antagonist
Definition
A muscle that acts opposite to the action produced by the primer mover (agonist)
Term
Primary Movers
Definition
Agonist -> Muscles performing the work
Term
Assistors
Definition
Muscles that help perform the same task
Term
Stabilizers
Definition
Muscles that help prevent undersired or unnecessary motion
Term
Isometric
Definition

Contraction, no joint movement occurs. equal length.

plank is an example

Term
Concentric
Definition

Muscle fibers are shortening and positive work is done against gravity or external resistance.

bicep curl

Term
Eccentric
Definition
Negative work, occurs when the muscle fibers lengthen and the bone levers mover into the direction of gravity.
Term
Isotonic
Definition
Tension remains constant as the muscle shortens or lengthen. equal tension
Term
Isokinetic
Definition
The muscle shortens at a constant rate, and can't be done without the use of specialized equipment. equal motion.
Term
[image]
Definition
Rhomboid
Term
[image]
Definition
Extension
Term
[image]
Definition
Flexion
Term
[image]
Definition
Anatomical Planes of Motion
Term
[image]
Definition
Soleus
Term
[image]
Definition
Trapezius
Term
Agility
Definition
Ability to change direction quickly
Term
Balance
Definition
ability to maintain equilibrium
Term
Coordination
Definition
ability of body to use senses and body parts to do a task
Term
power
Definition
rate at which one can exert strength to perform work quickly
Term
reaction time
Definition
time needed to initiate a response to a given stimulus
Term
speed
Definition
ability to move body quickly
Term
skill-related components
Definition
agility
balance
coordination
power
reaction time
speed
Term
Medical clearance recommendation for a high-risk level participant
Definition
Yes, medical exam, clearance and pre-exercise testing
Term
Medical clearance recommendation for a Medium-risk level participant
Definition
Yes medical exam and clearance
No pre-exercise testing
Term
Medical clearance recommendation for a Low-risk level participant
Definition
No medical exam, clearance, or pre-exercise testing
Term
Flexion
Definition
bending of joints between 2 bones that decreases angle between the 2 bones
Term
Example of flexion (exercise) in the arms
Definition
Bicep Curl
Term
Extension
Definition
a motion that increases in angle between 2 bones. The opposite of flexion
Term
abduction
Definition
movement away from the midline of the body.
Term
adduction
Definition
movement towards the midline of the body
Term
rotation
Definition
movement around an axis
Term
circumduction
Definition
movement in which extremity described goes in a 360-degree circle.
Term
Isometric contraction- give example
Definition
muscle contraction. Tension increases, but muscle strength remains the same.

PLANK. you increase tension in abs, but are not increasing strength by using weights or anything
Term
concentric contraction- give example
Definition
muscle shortens with work against gravity

Bicep curl
Term
Eccentric contraction- give example
Definition
muscle lengthens. opposite of concentric. muscle opposes force of gravity

reverse of a bicep curl to lengthen the arms
Term
isotonic contractions can be either concentric or?
Definition
Eccentric
Term
which type of muscle contraction causes no movement
Definition
Isometric
Term
performing a bicep curl involves a _____ muscle contraction of the Biceps Brachii muscle
Definition
Concentric
Term
Which type of muscle contraction is at constant speed
Definition
isokinetic
Term
holding a squat position involves which muscle contraction?
Definition
Isometric
Term
which muscle contractions are used in a group exercise setting?
Definition
concentric
eccentric
isometric
Term
fast-twitch muscle fiber
Definition
quick fibers that are designed to be used with high intensity exercises such as a sprint
Term
slow-twitch muscle fiber
Definition
used for prolonged, low aerobic activities and are slow-moving which fatigue less. used for long-distance running.
Term
lordosis
Definition
sway-back. exaggerated curvature of the lumbar spine
Term
[image]
Definition
Lordosis
Term
[image]
Definition
Kyphosis
Term
[image]
Definition
Scoliosis
Term
kyphosis
Definition
abnormal rounding of the thoracic portion of the spine, usually accompanied by rounded shoulders
Term
scoliosis
Definition
abnormal lateral twist or rotating of the spine
Term
stretch reflex
Definition
muscle contraction in response to stretching of a muscle as the muscle is being stretched. 
Term
water
Definition

largest component of body.

muscle holds highest amount of this component

fat holds least amount of this component

5-10% loss and person can become dizzy.

Term
water is held mostly in _____, but leastly in _____/
Definition
muscle; fat
Term
Carbohydrates
Definition
provide much energy for physical activity and organ function
Term
types of CHOs
Definition

simple

complex

Term
simple CHO
Definition

Sucrose

Lactose

Fructose

Term
complex CHO
Definition
grains, veggies, legumes make up this type of CHO
Term
Glucose
Definition
end result of CHO digestion and is the main form of energy for brain and body
Term
simple CHO are broken up into two types of sacharides
Definition

monosacharides

disacharides

Term
monosacharides
Definition

Glucose

Fructose

galactose

Term
Disacharides
Definition

Maltose

Sucrose

Lactose

Term
complex CHO are made of these sacharides
Definition
Polysacharides
Term
soluble fiber
Definition
type of fiber that decreases blood cholesterol, increases sugar in diabetics, increases sense of fullness
Term
insoluble fiber
Definition
type of fiber that aids in digestion
Term
proteins
Definition
next to H2O, most abundant in cells
Term
proteins
Definition
needed for synthesis of enzyme, hormones, new tissues and blood components, maintainance and repair, and energy
Term

amino acids

 

Definition
make up the structure of proteins. 20 total. 9 essential and can be produced from diet. the rest are incomplete and must be taken through food.
Term
plant product
Definition
type of food that do not provide a complete list of essential amino acids for the body
Term
animal products
Definition
type of food that are a complete source of essential amino acids and protein
Term
fats
Definition
major source of energy in body
Term
fats
Definition
transpot fat-soluble vitamins; forms major materials of cell membranes; provides a protective covering for organs; provides energy source during times of no food; protects body against cold
Term
most fats are made up of ___% triglycerides
Definition
95
Term
saturated fatty acids
Definition

increase blood cholesterol and tend to be solid at room temperature. 

 

coconut oil is an example

Term
polyunsaturated fatty acids (PUFA)
Definition

found in most veggies/fish oils, nuts & seeds, and can help reduce blook cholesterl levels, as well as "good cholesterol"

 

SALMON

Term
Monounsaturated Fatty Acids (MUFA)
Definition

healthies type of fat to eat because it reduces bad cholesterol, but not good cholesterol.

Olive oil, peanuts, almonds, olives, avocados

Term
Transfatty Acids
Definition
type of fat that was created to extend the shelf-life of foods at the store and goes through a process of hydrogenation.
Term
vitamins
Definition

organic compounds needed in small quantities for growth and repair and maintenance

There are two types: Fat-soluble and water-soluble

Term
Fat-soluble vitamins
Definition
(ADEK) these are stored in the liver
Term
Water-Soluble Vitamins
Definition

C,B6

These are stored in the kidneys

Term
Minerals
Definition
Inorganic compounds that assist in regulation of activity of enzymes, maintain acid-base balance in the body, structural constituents of body tissues. 
Term
Body Composition
Definition
absolute and relative amounts of structural components of the body: fat, muscle, water, and bone
Term
Weight Loss
Definition

To achieve weight loss:

30-60 min of low/med intensity cardio exercise 3-5 times a week

eat 300-500 less cals per day

add resistance training (2/3 times per week)

you will achieve slow weight loss (1-2lbs/week)

Term
Acute Injury
Definition
injury of sudden onset, sharp, severe, short-duration such as a sprain
Term
Chonic Injury
Definition
Injury that takes a long period of time, such as having plantar fasciitis
Term
Plantar Fasciitis
Definition

inflammation of the fascia surrounding the plantar surface of the arch of the foot. 

 

Term
Chondromalacia
Definition

softening of the cartilage behind the patela. you will hear clicking and grinding of the knee. 

Must strengthen quad muscles

Term
Achilles Tendonitis
Definition
inflamation of the connective tissue that connects muscle to bone
Term
Sprain
Definition
Tearing of a ligament that connects bone to bone
Term
Strain
Definition
tearing of a muscle or tendon
Term
3 ways to prevent the development of vocal nodules
Definition

1. avoid shouting

2. avoid irritants (smoking),medications

3. don't do negative vocal behaviors

Term
RICE
Definition

Rest

Ice

Compression

Elevation

Term
4 steps in recognizing a medical emergency
Definition

Survey

Assess

Prioritize

Implement

Term
SAPI
Definition

Survey 

Assess

Prioritize

Implement

Term
Frequency (FITT)
Definition
Number of exercise sessions per week
Term
Intensity (FITT)
Definition
difficulty of an exercise or exercise session
Term
Time (FITT)
Definition
duration of each exercise session
Term
Type (FITT)
Definition
 Mode of activity performed for exercise
Term
FITT for Cardiovacular Health
Definition

F- 3-5 moderate -> vigorous

I- 64-94% Max HR. 11-14 (mod), 15-16 (hard) in 6-20 scale or 4-6 (mod), 7-8 (hard) in 10pt scale (new)

T- 20-60 minutes

T-continuous and rhythmic that uses large muscle groups

Term
FITT for Muscular Strength and Endurance
Definition

Frequency- 2-3  nonconsecutive days per each muscle group

Intensity- to point of muscle fatigue while keeping form

Time- 20-60 min

Type- creates overload to muscles in form of isometric resistance

Term
FITT for Flexibility
Definition

Frequency- min. 3-5d/w, ideally 7

Intensity- to end of Range of Motion

Time- 15-60sec to 1 hour class

Type- elongates muscles, moves joints through full ROM

Term
Principle of Overload
Definition
To achieve improvements, the relecant body system must be overloaded beyond its normal level/present capacities. 
Term
Principle of Progression
Definition
gradual increase in any of the FITT items. Proper increase in overload overtime maximizes fitness gains while keeping risk of overtraining and injuries low
Term

Specificity Training

Specific-Adaptation-to-Imposed-Demands (SAID)

Definition
The body will adapt to the type of physiological stresses placed on it
Term
Principle of Reversibility
Definition

If ones training decreases, detraining performance will occur. 

Cardio- 2/3 weeks

MES- 2/3 monts

 

Term
Principle of Overtraining
Definition
body needs time to recover and musculoskeletal system as well.
Term
Health related components of physical fitness
Definition

Cardiorespiratory Fitness

Muscular Strength/Endurance

Flexibility

Body Composition

Term
Cardiorespiratory Fitness
Definition
Ability of body to take in, transport, and utilize oxygen capacity of heat and lungs to exchange and deliver oxygen to working muscles during sustained motion
Term
Muscular Strength
Definition
Amount of weight that can be lifted @  one time by a muscle group
Term
Muscular Endurance
Definition
ability ot lift weight many times while keeping form.
Term
Flexibility
Definition
muscle suppleness and ROM available at a joint. 
Term
Professional responsibilities 
Definition

Personal Liability Coverage

Training and Certification

CPR/AED

Pre-exercise Participation Screening

Medical Clearance/Ex. testing

Environmental Monitoring

911 Response Plan

Term
According to AFAA, the instructor should always teach at what level?
Definition
Intermediate
Term
From which two viewpoints should and instructor evaluate an exercise?
Definition
Effectiveness and Potential Risk
Term
Warm-up
Definition
preparation period of a specific workout
Term
4 motivational techniques to sustain a type B participant?
Definition

Feedback

Support

Recognition

Encouragement

Term
warm-up should be between ___ and ___ bpm
Definition
120-134
Term
Cardio training should be between ___ and ___ bpm
Definition

118-128

128-135 for adults

Term
Musc. Endurance/strength should be between ___and ___ bpm
Definition
120-130
Term
Principles of MAT science
Definition

Balance

Extension

Alignment

Range of Motion

Progression

Flow

The Breath

Term
Balance
Definition

Principle of MAT science

achieved when all the body's muslces work synergically without exerted or strained effert, breathing is even, and the mid is clear.

Term
Extension
Definition

Principle of MAT science

ability of the msucle to elongate out and away from the joint, creating freedom of unrestricted joint mobility as well as "activating" muscles to full length

Term
Alignment
Definition

Principle of MAT science

to achieve proper form by setting posture before movement.

Term
Range of Motion
Definition

Principle of MAT science

every exercise has a minimum and maximum boundary which determins personal ROM

Term
Progression
Definition

Principle of MAT science

an exercise program should provide for gradual increases in frequency, intensity, duration, and or type of exercise. 

Term
Flow
Definition

Principle of MAT Science

ability to transition smoothly from one posture ot the next, using the breath to assistn the process

Term
The Breath
Definition

Principle of MAT science

this in an integral part of every movement. should be deep, slow, and rhythmical.

Term

When performed properly, which of the following muscles may not be actively engaged during core training or spinal stabilization exercises?

Definition

Rectus Abdominis

Obliques

Erector Spinae

Term

When performed with proper form and alignment, which of the following exercises could be considered a core stabilization exercise?

Definition
Rows in a standing hip flexed position
Term

In order to develop the abdominal and back muscles properly, it is best to:

Definition

Isotonic spinal flexion, extension, and rotation

Perform exercises which are isometric for the back and abs

Term
[image]
Definition
AFAA MUSCLE MAN (describe the muscles)
Supporting users have an ad free experience!