Shared Flashcard Set

Details

AFAA Group Fitness Certf.
March 2016. Updated information
120
Fitness
Beginner
03/10/2016

Additional Fitness Flashcards

 


 

Cards

Term
AFAA 5 Questions
Definition

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 create any safety concerns?

consider: stress areas, enviromental, movement control

4) Can you mantain proper aligment and form for the duration of the exercise?

consider: form, aligment, stabilization

5) For whom is the exercise apporpriate or inappropriate?

consider: risk-to-benefit ratio,; level of the exercise (beginner, intermediat, advance) limitations of participants

Term
Exercise Continuum
Definition

can help instructors further decide what exercise of version of an exercise is most appropriate to use in a group exercise class

 

great tool to use when designing and instructing a group specialty class such us resistance training.

Term
6 levels of the exercise continuum
Definition

It goes from 1 (the least skill, Easiest, most stable, Appropriate for everyone, very safe

to 6 (Most skill, hardest, least stable, appropriate only for the very fit, less safe


 1            2             3               4               5                6            

Term

FITT or FITTP





FITT-VP

Definition

Frequency, intensity, time, type and the P stands for progression.

 

V stands for Volume.

 

 

Term
Standard Stimate Heart Rate
Definition
220-age
Term
Neuromotor Exercise
Definition

Balance, Agility, Coordination and Gait

 

Reccommendations are to perform this exersices 2-3 days per week for 20-30 minutes

Term
Latest Nutrition Updates
Definition

MyPyramid.gov was changed to ChooseMyPlate.gov


ChooseMyPlate has the the same goeal of helping to translate grams and miligrams of nutrients into real food choices. Includes explanation of Grains, vegetables, fruits, milk, meat and beans, oils and discreationary calories. Plus include subjects as healthy eating on a budget, tips for eating out, and example menus for an entire week for 2,000 calorie diet.




[image]

 

My Pyramid was based on the 2005 Dietary Guidelines for Americans and CjooseMyPlate is based on the 2010 Dietary Guidelines for Americans.

 

Visit: ChooseMyplate.gov 

 

Term
List 8 health benefits asociated with regular participation in physical activity.
Definition

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

Term
3 Physiological adaptations that occur to improve exercise performance and how or why improvement occur
Definition

1) Increased maximal blood flow:  Performing Aerobic exercises forces large volumen of blood  (Stroke Volumen)

2) Increased Oxygen intake and CO2 Removal: By performing regular Aerobic Exercises our system can Deliver better amounts of Oxygen and  remove more amounts of CO2

3) Increase Maximal Oxygen Uptake (Vital Capacity)

Term
Define ENERGY and its food source
Definition

The Energy is the Ability to do WORK

It comes from the SUN

 

 

Term
ATP
Definition

Adenosine Triphospate.

Quemical Compound


Is needed by any cell form the body. Without ATP Cells will die.

 

is the FOOD ENERGY

 

Carbs, Fats and Proteins convert to ATP so that it can be used for exercise. 

Term
Average Resting Heart Rate (bpm)
Definition
60 to 70 bpm
Term

Anaerobic Pathway

 

ATP/CP System/ PHOSPHAGEN SYSTEM

Definition

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

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

Term

Anaerobic Pathway

 

LACTID ACID SYSTEM

Definition

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

Term

Aerobic Pathway

 

 

AEROBIC SYSTEM:

Definition

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

 

Term
AEROBIC
Definition

with oxygen

 

any activity that we can do over and over again for prolonged time

Term
ANAEROBIC
Definition

without Oxygen

 

activities usually short in duration and high energy

Term

EPOC

 

EXCESS POST-OXYGEN CONSUPTION

Definition

Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery

 

AEROBIC short EPOC

ANAEROBIC long EPOC

Term
Steady State
Definition
Maintaining an intensity zone where heart rate is relatively stable
Term
AEROBIC CAPACITY
Definition

Ability to deliver oxygen to our tissues.

 

More Fit we are better capacity 

Cardiorespiratoty endurance

Term
STROKE VOLUMEN
Definition
The amount of Blood pumped per beat.
Term
Cardiac Output
Definition

Amount of blood pumped per minute.

 

At rest a person can pump 5 liters per minute. A very fit person can pump 25 to 30 liters per minutes

Term
Venous Return
Definition
Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen blood back to the heart
Term
BLOOD POOLING
Definition
Ceasing vigorous exercise too abruptly so that blood remain in the extremities, and may not be delivered quickly to heart and brain
Term
VITAL CAPACITY
Definition
The amount of air that can be moved in one breath. It can be meassured by a Spirometer
Term
VALSAVA MANEUVER
Definition

occurs when a person holds the breath, closes the thorat and bears down during exercise. It can cause Blood preassure, heart attacks and even DEATH

 

very important to remind the participants always to

 

BREATH!!!

Term
NORMAL RESTING BLOOD PRESSURE
Definition
under 120/80 mmHg
Term
HIGH Resting Blood Preassure
Definition

140/90 mmHg or above

 

Risk factor for heart disease

Term
How Many bones in our body?
Definition
206
Term
[image]
Definition
Iliopsoas
Term
[image]
Definition
DELTOID
Term
[image]
Definition
BICEPS
Term
ABDOMINAL MUSCLES
Definition

are made of 4 muscles:

 

Internal Obliques

External Obliques

Transverse Obliques

Rectus abdominis (lower and upper)

 

 

Term
Quadriceps Group of muscles
Definition

[image]

 

 

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Vastus Intermedius

Term
Phisycal inactivity leads to
Definition
OBESITY
Term
WELLNESS
Definition

Is a way of life

Integration of mind, body and spirit

Balance of flow of Energy

the practice of prevention

Term
KINESIOLOGY
Definition

Is the study of human movement

 

How the body moves

Term
Types of Muscles
Definition

1) Cardiac Muscles (Involuntary moves) HEART

2) Smooth Muscle Tissue (Involuntary moves) Digestive system, responsible for peristalis. Found also in walls of blood vessels

3) Skeletal Muscles (Voluntary moves) Biceps, triceps, quadriceps, Gastrocnemius

 

Term
CALF MUSCLES
Definition
[image]
Term
Define HITTING THE WALL
Definition
Term
MUSCLE FIBER TYPES:
Definition

1) Slow Twitch:

Type I. Oxydative. Aerobic metabolism

Color: Red they have Blood

Can contract without fatigue

Used in Aerobic Exercises

 

2) Fast Twitch:

Type II. Anaerobic metabolism

Color: Paler color and bigger

Used in short burts of exercises, sprints

High energy exercises

Term
Concentric
Definition

Cruches Up

Muscle shortens as work is done

Term
Eccentric
Definition

Elongates

Muscle lengthens 

Term
Isometric
Definition

Held muscle action

No change in joint angle

Term
Isotonic
Definition

Movement

tension remains constant as muscle shortens and lengthens 

Term
Isokinetic
Definition
Muscle shortens at a constant rate
Term

3 Muscle contraccions used in a group exercise class:

 

concentric, eccentric, isometric

Definition
Term
Tibialis Anterior
Definition
[image]
Term
Tensor Facial Latae
Definition
[image]
Term
Trapezius
Definition
[image]
Term
Trapezius Exercise Sample
Definition
[image]
Term
Trapezius Stretch Exercise Samples
Definition

[image]

 

 

 

Term
Rhomboid
Definition
[image]
Term
Rhomboid muscle pain
Definition
[image]
Term
Rhomboid Exercise Sample
Definition
[image]
Term
Rotator Cuff Stretch Sample
Definition
[image]
Term
[image]
Definition
Achilles Tendon
Term
Triceps muscles
Definition
[image]
Term
[image]
Definition
Tricep Exercise Sample
Term
[image]
Definition
Tricpe Stretching Exercise Sample
Term
JOINT
Definition
two or more bones meet or articulate. Movement occurs
Term
LIGAMENT
Definition

Fibrous tissue that connects bone to bone. Stability to joints. Not elastic

If overstretch will not return to original length 

Term
TENDON
Definition
Connects muscle to bones. Dense fibrose ends of muscle. minimum elasticity
Term
CARTILAGE
Definition
Found in moveable joints. Slippery smooth. Helps minimize friction between bony surfaces. Synovial fluids
Term
Anterior/posterior
Definition
in the front/ to the back
Term
Medial/lateral
Definition
Midline of body/head to trunk
Term
Supine/prone
Definition
lying on your back/lying face down
Term
Superior/inferior
Definition
Above something else/below something else
Term
Unilaterla/bilateral
Definition
one side of body/both sides
Term

Anatomical plane: 

Horizontal (transverse)

Definition
divide body in top and bottom.can be anywhere and it has infinite number of planes
Term
Sagital plane
Definition
divides body in rigth and left. we use it for every day activities. Examples: Squats, Lunges, walking
Term
Frontal Plane
Definition
divides body in front and back. Move alongsides. Travels sideways (remember "stuck in a toaster")
Term

Joint action

FLEXION

Definition
Forward EXCEPT for the knee.
Term

Joint action

EXTENSION

Definition
Backward move or the return from flexion. back to neutral
Term

Joint action

Abduction

Definition

is the movement away from the midline. Remember 

A Bad Date

Get away

Term

Joint action

adduction

Definition
Movement towards the midline
Term

Joint action

Rotation

Definition
Movement around Axis
Term

Joint action

Circumduction

Definition
360 circles
Term
LEVER and FULCRUM
Definition
Lever are bones and fulcrum are the joints
Term
Agonist
Definition

muscle responsible for the movement ocurring

Primer Mover

Term
Antagonist
Definition

Opposition to the action.

Relaxes to allow the agonist to do its job

Term
Primary movers
Definition
muscle that perfom movement
Term
assistors
Definition
Assist the movement
Term
stabilizers
Definition
maintain elbow joint in still position
Term
Isometric
Definition
Held muscle action. No change in joint angle
Term
Concentric
Definition
muscle shortens as work is done
Term
eccentric
Definition
muscle lengthens
Term
Isotonic
Definition
Movement. Tension remain constant as muscle shorthens at a constant rate
Term
List 3 postural deviations of the back
Definition

1) Scolious

2) Kyphosis

3) Lordosis

Term
Define the stretch reflex, its purpose and when it occurs
Definition
Muscle contraction in response to stretching within the muscle maintain a constant length
Term
Explain why ballistic movements can be dangerous
Definition
Because the muscle lentgh causing a contraction
Term
List the 6 classes of nutrients
Definition

1) Water

2) Carbs

3) Protein

4) Fat

5) Vitamins

6) Minerals

Term
List the different types of carbohydrates and give example of each
Definition

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

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

 

Term
Vitamins
Definition
non-caloric, organic, compounds needed in small quantities to assist in growth, maintnance and repair
Term
Fat soluble vitamins VS Water soluble vitamins
Definition

Fat Soluble: are stored in liver and they can be toxis when overdose occurs

 

Water Soluble: are excreted by the kidneys and they are not likely toxics

Term
Minerals
Definition

Inorganic compounds that assists processed such as regulating activity of enzymes and maintaining acid-based balance

 

structural component of body tissue

Term

AFAA's Nutritional Supplement Policy

Fitness professional role and responsibilities to sale and distribute nutritional supplements 

Definition
They can only be sold under my name, where item is sold in good faith to only good candidates
Term
Acute injury VS Chronic injury
Definition

Acute: Sudden on set to specific trauma

Chronic: most common. Long term

Term
Pantar Fasciitis
Definition
arch of the foot
Term
Chondromalacia
Definition
Knee cap
Term
Achilles Tendonitis
Definition
Achilles Tendon
Term
Difference between muscle strain and muscle sprain
Definition

Muscle STRAIN: Overstretching or tearing muscles or tendons

Muscle SPRAIN: Tearing or overstretching of ligament

Term

List 3 ways to prevent injuries of

1) Vocal Nodules

2) Low Back pain

3) Shin Splints

Definition

1) Vocal Nodules:  Use microphone. Non verbal cues. Environment (music low)

 

2) Low Back pain: Proper position. Exercise Selection. Attention to knees and spine

 

3) Shin Splints: Proper position. Quality flooring. Safe Technique

Term
4 things that can contribute to heat injuries
Definition

Dehydration- No warm Up

Saunas, Hot tubs used after exercise

Smoking

Obesity

Term
Define RICE
Definition

Rest

Ice

Compression

Elevation

Term
List the 4 steps in recognizing an emergency
Definition

1) Survey

2) Assesment

3) Prioritization

4) Implementation

Term
In SAPI the S stands for
Definition
Survey
Term
Overload
Definition
To achieve a desired training/effect body must be overload beyond its normal levels or present capacities
Term
Principle of Progression
Definition

Exercise program should provide gradual increases or progressions in FITT

 

FIIT: Frequency

Intensity

Time 

Type

Term

Specific of Training principle (SAID)

 

describe.

Definition

Specific

Adapt to

Imposed

Demands

 

Describe: body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed 

Term
Reversibilty Principle
Definition
If workload is decreased, detrained in performance will occur
Term
Principle of Overtraining
Definition

Body needs time to recover and musculoskeletal system needs time to rebuild.

Without suficient rest overtraining occurs

Term
Health related component of Physical Fitness
Definition

Cardiorespiratory Fitness

Muscular strength and endurance

Flexibility

Body Composition

Term
Skill related components of physical fitness
Definition

Agility

Balance

Coordination

Power

Reaction Time

Speed

Term
Health Benefits VS Enhanced Fitness Benefits
Definition

1) Adults should avoid inactivity (some is better than none)

2) 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 groups on 2 or more days a week. 

Term
Which othe Organization's training recommendations does AFAA Supports :________
Definition

American College of Sports Medicine

(ACSM)

Term
BMI
Definition

Body Mass Index

30% BMI is defined as OBESE

is find in 32% of adults

Term

Instructors should evaluate an exercise from which 2 points of view?

 

____________ and _______________

Definition
Effectiveness and Potential Risks 
Term
List 14 exercises that AFAA does not recommend for a group exercise class due to high risk potential and provide the appropriate modification for each
Definition
Term
List 10 basic postures used in group exercise classes as well as one (1) important aligment cue for each position
Definition

1) standing: feet shoulder width apart

2) Squat: Knees don't bent past toes

3) Bent Over: Flex at the hips

4) Seated: spine in neutral position

5) Supine: enageg abs muscles/pelvis neutral

6) Side-lying: Stack hips and shoulders to maintain squared aligments

7)Kneeling: Shoulders down, neck in neutral

8) Hand and knee: keep shoulders and knee squared 

9)Hands and Knee aligment: place the hands or elbows on the floor directly under the shoulders , knees directly undre hips, neck in neutral

10) while moving: Control Range of motion. 

 

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