Term
| What are the 2 energy systems in the body that can operate in the absence of oxygen? (anaerobic) |
|
Definition
-phosphagen (ATP-cp)
-lactic acid |
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Term
| What are the two anaerobic (without oxygen) energy systems? |
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Definition
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Term
| Define energy and it's food source |
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Definition
| Energy is the ability to do work. The source of energy for all bodily functions originates from the sun. |
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Term
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Definition
| Intracellular carrier of chemical energy produced by the body for muscular work. (carb or fat must first be converted to ATP before used for exercise) ATP becomes ADP after used |
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Term
ATP-CP system/phosphagen system
(list fuel source, intensity and duration) |
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Definition
Fuel source-chemical (creating phosphate)
Intensity- high intensity
Duration- 1-15 sec |
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Term
| List three examples of activities that utilize ATP-CP/phosphagen system |
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Definition
1. Sprinting (100-200 meter sprints)
2. Lifting heavy weights
3. Jumping |
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Term
Lactic acid system
(list fuel source, intensity and duration) |
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Definition
Fuel source - carbohydrate only (glucose)
Intensity - sustainable high/moderate intensity
Duration - 45-90 sec. |
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Term
| List 3 examples of activities using the lactic acid system |
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Definition
1. Prolonged sprints
2. Soccer
3. Cycling |
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Term
Aerobic pathway
(list the fuel source, intensity and duration) |
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Definition
Fuel source- carbs, fats and proteins
Intensity - low to moderate intensity
Duration- greater than 3-5 min |
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Term
| List 3 examples of activities using the aerobic pathway system. |
|
Definition
1. Long distance running
2. Distance cycling
3. Triathlon |
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Term
|
Definition
| means literally with oxygen or in the presence of oxygen |
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Term
|
Definition
| Requiring no oxygen, usually short-spurt high-energy activities |
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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, heart rate, cardiac output and pulmonary ventilation have attained fairly constant levels. |
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Term
EPOC
(excess post oxygen consumption) |
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Definition
| Traditionally known as oxygen debt, refers to oxygen uptake remaining elevated above testing levels for several minutes during exercise recovery |
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Term
|
Definition
| A period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required by any exercise |
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Term
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Definition
| The point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated |
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Term
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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 cardio respiratory endurance |
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Term
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Definition
| The by-product of anaerobic metabolism of glucose or glycogen in muscle |
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Term
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Definition
| A place where two or more bones meet or articulate and where movement occurs |
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Term
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Definition
| Connects bone to bone and helps prevent dislocation with the aid of the joint capsule |
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Term
|
Definition
| Band of dense fibrous tissue that connects muscle to bone and has minimal elasticity |
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Term
|
Definition
| Fibrous connective tissue that cushions and prevents wear on articulate surfaces (fibrocartilage and hyaline found in joints) |
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Term
|
Definition
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Term
|
Definition
| Towards the middle of the body/side to side away from the middle of the body |
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Term
|
Definition
| Lying face up/lying face down |
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Term
|
Definition
|
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Term
|
Definition
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Term
| Horizontal (transverse) plane |
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Definition
| Divides body in to upper and lower sections |
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Term
|
Definition
| Divides body in to right and left halves |
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Term
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Definition
| Divides body In to anterior and posterior parts |
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Term
|
Definition
| Bending of a joint between tow bones that decreases the angle between the 2 bones |
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Term
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Definition
| The motion of increasing the angle between two bones. Straightening a muscle that was once in flexion |
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Term
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Definition
| Movement away from the midline of the body |
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Term
|
Definition
| Movement toward the midline of the body |
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Term
|
Definition
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Term
|
Definition
| Movement in which the extremity describes a 360 degree circle |
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Term
|
Definition
| A muscle that is the prime mover responsible for the action |
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Term
|
Definition
| A muscle that works in opposition to the action produced by the prime mover/agonist |
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Term
|
Definition
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Term
|
Definition
| Muscles that help perform the same task as the agonist |
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Term
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Definition
| Help prevent unwanted or unnecessary motions |
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Term
|
Definition
| Muscle contraction where there's Equal length - no joint movement occurs. (plank is an example) |
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Term
|
Definition
| Muscle contraction where the muscle shortens and the work is done against gravity or external force |
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Term
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Definition
| Muscle contraction where the muscle lengthens and the work is negative moving in to gravity. (requires less energy) |
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Term
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Definition
| Muscle contraction where there's equal tension. Using dynamic, free weight or resistance machines. |
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Term
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Definition
| Equal or same motions. Muscle shortens ate constant rate (swimming is an example) |
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Term
| Which 3 muscle contractions are used in a group exercise setting? |
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Definition
| Concentric, eccentric and isometric |
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Term
| What are the AFAA 5 questions? |
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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? |
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Term
| What energy system relies on oxygen, produces unlimited ATP, and uses carbs, fats and proteins as a main fuel source? |
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Definition
| Aerobic energy system (oxidative metabolism) |
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Term
|
Definition
| This side of the heart receives deoxygenized blood as it is returned through the body from the venOus system and pumps blood to the lungs or pulmonary system |
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Term
|
Definition
| This side of the heart receives the oxygenated blood from the lungs and pumps it via the arterial system throughout the body |
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Term
|
Definition
| The volume of blood ejected by each ventricle of the heart during a single systole |
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Term
|
Definition
| The volume of blood pumped by each ventricle in one minute |
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Term
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Definition
| The "pumping action" of the muscles in the extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to the heart |
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Term
|
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. |
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Term
|
Definition
| The greatest volume of air that can be forcibly exhaled after the deepest inspiration |
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Term
|
Definition
| A dangerous condition that can occur if an individual holds his/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 and temporary loss of consciousness may occur. |
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Term
|
Definition
| Contraction phase of heart |
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Term
|
Definition
| Relaxation phase of the heart |
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Term
| Aerobic vs. Anaerobic difference in usage of Oxygen for chemical breakdown |
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Definition
*Aerobic- uses O2 for chemical breakdown
*Anaerobic- doesn't need O2 for chemical breakdown |
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Term
Fuel source for:
phosphagen system
lactic acid system
aerobic system |
|
Definition
Phosphagen- Chemical (creatine phosphate)
Lactic Acid- Carbohydrates only
Aerobic- Carbs, fats, proteins |
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|
Term
| fatigue when using the phosphagen system is due to depletion of what? |
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Definition
|
|
Term
| fatigue when using the lactic acid system is due to what? |
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Definition
|
|
Term
| fatigue when using the aerobic system is due to depletion of what? |
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Definition
|
|
Term
| very high intensity- % HRmax |
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Definition
|
|
Term
| high intensity- % of HRmax |
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Definition
|
|
Term
| Moderate intensity- %HRmax |
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Definition
|
|
Term
| Low Intensity workout- % of HRmax? |
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Definition
|
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Term
|
Definition
| As long as the intensity of the workout is low-moderate, there is an endless supply of energy in form of ATP. |
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Term
|
Definition
| System that allows blood to flow through the heart, lungs and body |
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Term
| List 8 health benefits associated with regular participation in physical activity |
|
Definition
1. Lower risk of stroke
2. Lower risk of breast and colon cancer
3. Lower risk of high blood pressure
4. Reduced depression
5. Lower risk of type 2 diabetes
6. Weight loss
7. Prevention of weight gain
8. Lower risk of coronary Heart disease |
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Term
| How can interval training Improve aerobic performance? |
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Definition
| Aerobic power is maximally developed by adding interval training (long exercise intervals) lasting from 2-3 min (minimal) to 4-5 min (max) 2-3 x per week as a supplement rather than an alternative to training |
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Term
|
Definition
| Systolic above 140mmHg or diastolic at or above 90) 140/90 - aerobic exercise reduces elevated blood pressure |
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Term
| List 3 physiological adaptations that occur to improve exercise performance |
|
Definition
1) increased maximal blood flow
2) increased oxygen delivery and carbon dioxide removal
3) increased maximal oxygen uptake and aerobic power |
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Term
| Increased maximal blood flow does what? |
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Definition
| Increases stroke volume - increasing max cardiac output, therefore max heart rate will decline |
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Term
| Increased oxygen delivery and carbon dioxide removal does what? |
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Definition
| High maximal pulmonary ventilation can remove carbon dioxide at a higher rate which means muscles are able to contract better |
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Term
| Increased macimal oxygen uptake and aerobic power does what? |
|
Definition
|
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Term
|
Definition
| Exercise that is rhythmic, uses the major muscle grips, and is maintained at a fairly continuous intensity for a prolonged period of time. |
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Term
|
Definition
| Increase blood flow and body temperature (skeletal muscle and tissues stretch easier becoming more resistant to tearing) |
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Term
|
Definition
| Prevent a rapid drop in arterial blood pressure |
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Term
| To improve Aerobic power, the intensity of the exercise should be between 55% and 85% of heart rate reserve (# of beats between resting heart rate) (HRR) |
|
Definition
|
|
Term
| Maximal heart rate (HRmax) |
|
Definition
| Lowest palpable heart rate achieved while resting |
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Term
| Calculating training HR at various exercise intensities by HRR method |
|
Definition
|
|
Term
|
Definition
| Tearing or Overstretching of ligaments |
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Term
|
Definition
| Over stretching or tearing occurring to a muscle or tendon |
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|
Term
Skeletal muscle (attached to bone via tendons)
Smooth muscle (found in walls of organs)
Cardiac muscle ( forms in the walls of the heart) |
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Definition
| What are the three different types of muscle found in the body? |
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Term
|
Definition
| Located in tendon, a proprioceptor that protects the muscle from excessive contractions or stretches |
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Term
| When do the quadriceps work concentrically? |
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Definition
| When extending the knee from a squat position or to step up on a bench (eccentric - lowered in to a squat or stepping off bench) |
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Term
|
Definition
| Senses the degree of tension and the length of the muscle |
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Term
| Water, carbohydrates, protein, fat, vitamins, minerals |
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Definition
| List the 6 classes of. Utrients |
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|
Term
Simple sugars- sucrose, lactose & fructose (shorter energy)
Complex carbs - grains, legumes and veggies (longer energy) |
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Definition
| List the different types of carbohydrates and give examples of each |
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Term
|
Definition
| Non caloric organic compounds in small quantities to assist in functions such as growth, maintenance and repair |
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|
Term
Fat soluble - a,d,e, and k stored in liver
Water soluble - cant be stored |
|
Definition
| Whats the difference b/w fat soluble and water soluble vitamins. |
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|
Term
- daily prolonged 30-60 min of low to moderate intensity aerobic exercise
- mild caloric restriction (300-500 fewer kcal per day)
- resistance exercise 2-3 times a week
- slow weight loss 1-2 lbs per week |
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Definition
| To improve body composition one must: |
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Term
|
Definition
| With progressions how many variables per week should instructor add? |
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Term
| Mimic the work to follow and be appropriate for the group setting to reduce potential injury. |
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Definition
| The warm up period should: |
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|
Term
Tight hip flexor and back extensor muscles and weak abdominals
(stretching may alleviate) |
|
Definition
| Lordosis may be a reult of: |
|
|
Term
| Osteoporosis or osteoarthritis. Other causes are muscular imbalances, inflammation of the spine or poor posture |
|
Definition
| Kyphosis could be a result of: |
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Term
|
Definition
| If you strengthen the agonist, you must strengthen the... (and vice versa) |
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Term
|
Definition
| What kind of stretches should be planned at the end of each class |
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Term
|
Definition
| Also known as overuse syndrome, occurs when repeated stress is placed on an area of the. Ody for an extended period of time (damage to tissue) |
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Term
|
Definition
| Sudden onset injury due to a specific trauma such as twisting your ankle |
|
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Term
|
Definition
-rest
-ice
-compression
-elevation |
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|
Term
|
Definition
| Microscopic fractures that occur usually to a weight bearing bone (tibia or metatarsals ) due to repeated stress over the area |
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Term
|
Definition
| Inflammation of the fascia or connective tissue of the plantar or bottom surface of the arch of the foot |
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Term
|
Definition
| Injury at Posterior surface of the patella (knee cap) is an overuse injury |
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Term
|
Definition
| Inflammation of the connective tissue that joins a muscle to bone. Achilles tendon of gastrocnemius and soles of calf muscles inserts into back of the heel bone |
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Term
|
Definition
| To prevent dehydration clients should drink how much water before exercise? |
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|
Term
| Hydrate, warm up, wear clothing that allows evaporation and ventilation, sun screen, avoid saunas after aerobic exercise |
|
Definition
|
|
Term
Age
Family history
Cigarette smoking
Hypertension (high blood pressure)
Dylipidemia (cholesterol abnormalities)
Prediabetes
Obesity
Sedentary lifestyle |
|
Definition
|
|
Term
| Exercise induced anaphylaxis |
|
Definition
| During exercise some individuals will experience facial swelling, tightening in the throat with difficulty breathing (use epi pin) |
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Term
|
Definition
| Blotchy red rash harmless condition |
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|
Term
| Exercise induced asthma (EIA) |
|
Definition
| Symptoms of coughing and wheezing due to constriction of bronchial tubes |
|
|
Term
| provide a site for the production of red blood cells |
|
Definition
| a basic function of the bone that makes up the skeletal system is |
|
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Term
|
Definition
| The ______ method is known as variable intenstity or spontaneous training |
|
|
Term
|
Definition
| to enhance flexibility during the end-of-class-cool-down segment, the AFAA recommends performing ___ stretches for ____ seconds |
|
|
Term
| Coma, cardiac arrhythmias and sudden death |
|
Definition
| Advanced stages of heat exhaustion may lead to |
|
|
Term
| in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
|
Definition
| in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
|
|
Term
|
Definition
| in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
|
|
Term
|
Definition
| if an individual's training workload for muscular strength and/or endurance is discontinued, a reduction in muscle fitness may occur after ___ months |
|
|
Term
|
Definition
| response to an acute injury includes |
|
|
Term
| Diaphragm, external intercostals, sternocleidomastoid and pectoral is major and minor |
|
Definition
| Muscles responsible for inhaling |
|
|
Term
| Diaphragm, external intercostals, sternocleidomastoid and pectoral is major and minor |
|
Definition
| Muscles responsible for inhaling |
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Term
|
Definition
| During vocalization inhalation is ______ and exhalation is _____ |
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Term
|
Definition
| Putward roll of the foot? Shoe would call for plenty of shock absorption, cushioning and arch support |
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Term
|
Definition
| Inward roll of the foot. Requires firm, stable control-type shoe to help prevent unnecessary movement. |
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|
Term
Survey
Assessment
Prioritization
Implementation
(SAPI) |
|
Definition
| List the four steps in recognizing an emergency |
|
|
Term
|
Definition
| When the pancreas is unable to secrete sufficient insulin levels to support the uptake and utilization of glucose in the body resulting in high blood sugar levels |
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|
Term
Dizziness, disorientation, loss of motor control, profuse sweating, seizures, trembling, unconsciousness, weakness, changes in behavior
First aid response: offer juice,put something high in glucose in mouth... |
|
Definition
| Signs and symptoms of diabetes |
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|
Term
Blood or drainage from mouth nose or ears, bumps and bruises, changes in levels on consciousness, headache dizzy or confusion, vomiting from intracranial pressure, pupil changes, unconsciousness
First aid: apply ice to lumps, tell individual to follow up with medical care, if serious keeP them lying flat, |
|
Definition
| Signs and symptoms of head injury |
|
|
Term
Dizzy, nausea, pain in middle of chest, pain radiating from arm, jaw or back usually left arm, pain in abdominal area, profuse sweating, shortness of breath, weakness
First aid: lie down, chew aspirin, call 911, |
|
Definition
| Signs and symptoms of heart attack |
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|
Term
|
Definition
Muscle spasms that are painful usually occur in legs or abdominals
First aid: cool water, no salt, cool place |
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|
Term
|
Definition
| Occurs after a long period of strenuous exercise or work in the heat |
|
|
Term
Cool, moist pale or red skin
Headache or dizziness
Nausea
Normal or below normal body temp
Weakness and exhaustion |
|
Definition
| What are the signs of heat exhaustion |
|
|
Term
| A pint of fluid for every lb of water lost during exercise |
|
Definition
| After exercise it is recommended to drink... |
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|
Term
|
Definition
| Most severe heat emergency where dangerously elevated internal temps cause vital body systems to fail |
|
|
Term
| Change in consciousness, rapid shallow breathing, rapid weak pulse, red hot dry skin |
|
Definition
| Signs and symptoms of heat stroke |
|
|
Term
| Only if the injuries person needs to be moved |
|
Definition
| When should you use a splint? |
|
|
Term
| Chronic respiratory pulmonary disease (COPD) |
|
Definition
| A condition where the air exchange especially exhalation Is limited due to the constriction of the bronchial branches decreasing air flow. Causes are smoking and environmental hazards |
|
|
Term
|
Definition
| A type of COPD seen more frequently in younger population |
|
|
Term
| Drooling, foaming at the mouth, periods of unconsciousness, rigid muscles, shaking jerking motions |
|
Definition
|
|
Term
Hypovolemic (loss of body fluids)
Cardio genie (heart doesn't pump effectively)
Anaphylactic (severe allergic reaction) |
|
Definition
|
|
Term
|
Definition
| Cerebral vascular accident (cva) - sudden, often severe impairment of body functions brought on by a disruption of blood flow to th brain |
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