Term
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Definition
| In what year did AFAA develope the first nationally standardized basic exercise guidelines? |
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Term
| Adult individuals and groups without known physiological, biomechanical, or medical conditions that would restrict their exercise activities |
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Definition
| Form whom are AFAAs guidelines for? |
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Term
| AFAAs exercise standards and guidelines reference manual |
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Definition
| For special guidelines refer to the: |
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Term
| Frequency, intensity, time and type |
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Definition
| What is the FITT principle? |
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Term
| Yes, the intensity of the exercise will likely decrease the duration of the exercise session. |
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Definition
| Will one FITT variable affect the other? How? (example) |
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Term
| The principle of overload |
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Definition
| To achieve desired training I prove nets or effect, the body must be overloaded beyond its normal level or present capacities. |
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Term
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Definition
| Will occur as a result of exercise overload. And will occur If the exercise is sufficient and appropriate in frequency, intensity and time for a given type of exercise. |
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Term
Principle of progression
4-6 weeks conditioning phase
4-5 months improvement stage
Maintenance thereafter |
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Definition
For continued improvements an exercise program should increase gradually in frequency, intensity, duration and/or type.
Proper progression = change in overload over time. |
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Term
| Specific adaptation to imposed demands |
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Definition
| What is the SAID principle? |
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Term
The SAID principle
(principle of specificity) |
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Definition
| The body will adapt to the type of physiological stresses placed on it. In order to improve, the precise movement must be rehearsed. |
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Term
Reversibility principle
Muscular strength and endurance 2-3 months
Cardio respiratory 2-3 weeks |
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Definition
| Happens if ones training workload is discontinued or decreased and retraining inperformance occurs. |
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Term
| Principle of overtraining |
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Definition
| The body needs time to recover and musculoskeletal system needs time to recover from vigorous exercise. Occurs when training variables utilized do not allow sufficient recovery |
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Term
1. Cardio respiratory fitness - (aerobic fitness) take in, transport and utilize oxygen during motion
2. Muscular strength and endurance - strength = amount of maximal weight lifted. Endurance = lifting submaximal (lesser weight many times. Also applies to isometric contractions
3. Flexibility - muscle suppleness as well as range of motion available at joints
4. Body composition - fat, fluid,muscle/tissue and bone. Lower body fat lowers risk of heart disease,diabetes and some cancers |
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Definition
| List the 4 health-related components of physical fitness |
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Term
1. Agility - change body position/direction w/quickness and accuracy
2. Balance- maintain eqlibrium (posture) while moving or standing)
3. Coordination - harmonious relationship b/w body parts to perform task smoothly
4. Power - ability/rate at which one can exert strength to do work quickly
5. Reaction time - time required to initiate response to a stimulus
6. Speed - ability to move entire body quickly |
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Definition
| List the skill related components of physical fitness. |
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Term
1. Avoid inactivity some = better than none
2. Substantial health = at least 2 hrs 30 min/150 min mod. Aerobic activity a week or 1 hr 15 min (75 min) of vigorous activity or equal combo of both
3. Additional and more extensive - 300 min (5hrs) of mod. intensity aerobic activity or 150 min a week of vigorous or equal combo of both
4. Adults should also perform mod. Or high intensity muscle strengthening activities and involve all major muscle groups on 2 or more days a week |
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Definition
| Outline for 2008 physical activity guidelines for Americans which reinforced the 1996 u.s. surgeon generals report on physical activity and health |
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Term
| American college of sports medicine (ACSM) |
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Definition
| Which other organization's training recommendations does afaa support? |
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Term
Body mass index
Overweight BMI greater than or equal to 25
Obese BmI greater than or equal to 30 |
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Definition
| What does BMI stand for and what measurement constitutes an individual to be defined as obese? |
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Term
1 personal liability coverage
2 training and certification
3 CPR/aed and first aid training
4 facility per-exercise testing
5 medical clearance and pre exercise testing
6 environmental monitoring
7 emergency response plan |
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Definition
| Professional responsibilities include what 7 items? |
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Term
| Physical readiness questionnaire - written procedure by fitness facility regarding per participation screening PAR-Q is min. Standard in moderate intensity exercise program |
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Definition
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Term
High risk: men and women any age with one or more of major cardiovascular, pulmonary or metabolic diseases or symptoms. Must have medical exam, medical clearance, and exercise testing before participating
Moderate risk: men and women with greater than or equal to 2 atherosclerotic cardiovascular disease (cvd) risk factors but w/out symptoms. Must have med. exam and clearance
Low risk: men and women all ages w/out symptoms and have less than or equal to one risk factor. Do not require medical clearance |
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Definition
What are the medical risk recommendations for:
High risk
Moderate risk
Low risk participants? |
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Term
| Age, family history, cigarette smoking, hypertension, unhealthy cholesterol levels, predicable tea, obesity, sedentary lifestyle |
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Definition
| What are the cvd risk factors? |
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Term
| Exhale during exertion or hardest phase of exercise |
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Definition
| When should you exhale during a strength training exercise? |
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Term
| Certain prescriptions and non prescriptions such as antihistamines and antibiotics can elicit side effects during exercise. Also beta blockers can alter heart rate response. |
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Definition
| What should group fitness instructors know about effects of drugs and /or medications on exercise response? |
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Term
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Definition
| 10 exercise danger signs page 32 in workbook |
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Term
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Definition
| 5 signs that require exercise modification page 32 in workbook |
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Term
Fatige
Anemia
Overuse or stress related injuries
Increased resting heart rate
Slower recovery heart rate
Constant muscle or joint soreness |
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Definition
| List 6 symptoms of overtraining |
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Term
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Definition
| 6 AFAA recommendations to avoid overtraining page 32 in workbook |
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Term
Drink 8-12 oz before exercise
For every lb of weight lost drink 2 cups of fluid |
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Definition
| In terms of hydration, AFAA recommends |
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Term
| Fabrics that breathe, comfortable that doesn't hinder movement, shoes with proper design, support and cushioning |
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Definition
| Describe the appropriate attire that AFAA recommends |
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Term
| Intermediate level. And to explain modifications to achieve more or less intensity levels |
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Definition
| According to AFAA a group exercise instructor should teach at what level? |
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Term
| Effectiveness, and potential risk |
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Definition
| Instructors should evaluate an exercise from which two viewpoints |
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Term
1 what is the purpose of this exercise?
2 are you doing that effectively?
3 does the exercise cause any safety concerns?
4 can you maintain proper alignment and form for the duration of the exercise?
5 for whom is this exercise appropriate or inappropriate? |
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Definition
| What are the AFAA 5 questions |
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Term
1 movement rehearsal
2 limbering movements (ex - shoulder rolls)
Preparatory stretching should be done depending on needs of participants. It anything over 15 sec. Static stretches should be saved for cool down |
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Definition
| What are two common warm up methods and when should you use preparatory stretches? |
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Term
1 continuous or steady state
2 interval training
3 intermittent ( less structured than interval training)
4 circuit training |
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Definition
| What are the 4 common cardio respiratory training methods |
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Term
| To maintain proper aLignment and posture |
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Definition
| Why should ROM be controlled |
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Term
1 muscle isolation (prime movement ) ex- bicep curl
2 multi joint/multi muscle ex- squats work quads, hams and glutes
3 torso stabilization ex- isometric holds
4 functional training- replicate movement commonly used in daily activities can be the same as multi joint/multi muscle |
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Definition
| What are 4 common muscular strength and endurance training methods? |
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Term
1 Static stretches - elongating and holding that muscle
2 Dynamic/full rom stretching - stretching with movement through full ROM
3 proprioceptor neuromuscular facilitation stretches - (PNF) outside assistance needed |
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Definition
| What are three common flexibility methods |
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Term
1 Physical focus - verbal cueing peaceful music
2 mental/abstract focus - using imagination for relaxation
3 combination focus - combo of physical and mental |
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Definition
| List and describe 3 common relaxation methods |
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Term
1 environmental conditions
2 cultural values
3 demographics
4 health/medical status
5 psychological status
6 support network
7 barriers |
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Definition
| 7 variables that act as determinants of exercise behavior |
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Term
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Definition
| The number of beats per minute while you are at rest. Indicates your basic overall heart health and fitness level |
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Term
| The more conditioned your body is, the less effort is needed to pump blood through the body |
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Definition
| How does increased cardio respiratory fitness affect resting heart rate? |
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Term
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Definition
| The number of beats per minute while you are at a complete resting state. Indicates your basic overall heart health and fitness level. |
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Term
| The more conditioned your body is, the less effort it needs to pump blood through the body |
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Definition
| How does increased cardiorespiatory fitness affect resting heart rate? |
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Term
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Definition
| What are the target/training heart rate percentages? |
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Term
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Definition
| Technique that factors in resting heart rate, reflects the percentage of the heart rate from rest to maximum and provides similar intensities as equivalent values of percentages of oxygen uptake reserve (vo2r) |
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Term
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Definition
| Age predicted maximal heart rate formula |
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Term
| 64% x hrmax - 94% x hrmax = thrr |
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Definition
| Target heart rate range using heart rate max (HRmax) |
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Term
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Definition
| The range of oxygen consumption (vo2) from rest to maximum |
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Term
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Definition
| Age predicted maximal heart rate formula |
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Term
| 64% x hrmax - 94% x hrmax = thrr |
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Definition
| Target heart rate range using heart rate max (HRmax) |
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Term
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Definition
| The range of oxygen consumption (vo2) from rest to maximum |
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Term
| (HRmax - HRrest) x % desired low/high intensity + resting HR |
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Definition
| What is the karvonen formula |
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Term
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Definition
| Music is often written in: |
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Term
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Definition
| Keeping at least one foot on or close to the ground |
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Term
| F.O.R. (frame of reference) |
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Definition
| Having an "out of body" experience. See yourself teaching and see yourself taking the class at the same time. |
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Term
Down, one
(4, 3, 2, change) |
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Definition
| During numerical cueing, always count _____ and never say the number ____ |
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Term
1 change one thing at a time
2 begin your next movement where your original movement ends
3 use conspicuous cueing (mixture of 9 cueing techniques) |
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Definition
| What are three factors that facilitate smooth transitioning? |
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Term
1 squat/plié
2 plié/relive
3 skip
4 twist
5 jump
6 jack |
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Definition
| What are the 6 neutral moves that are ideal for transitioning? |
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Term
| High impact aerobics (HIA) |
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Definition
| Both feet leaving the floor alternately or at the same time |
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Term
| Moderate impact aerobics(MIA) |
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Definition
| Both feet stay on the floor but the feet roll through toe-ball-heel action |
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Term
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Definition
| Using a part-to-whole teaching style and linking the parts together |
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Term
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Definition
| Adding a new "whole" move to another. Added on after a patterning of previously sequences moves are done |
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Term
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Definition
| Teaching store where there are directional variations as well as floor patterning. |
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Term
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Definition
| Measured motion with regular recurrence of elements or features such as the beat of the music |
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Term
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Definition
| Music is written in 4/4 time (4 beats per measure) the 4 beats are grouped together to make sets of 8 to create a________ consisting of 32 beats |
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Term
| Professionally produced music is legally approved by performing rights music companies such as ASCAP, BMI, SESAC |
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Definition
| What are the legal considerations when purchasing or creating music for group exercise |
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Term
| High to low impact alternation = step, kickboxing, and cycling |
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Definition
| 3 types of workouts for type a participants that provide different mechanical stresses to the body |
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Term
Feedback
Support
Recognition
Encouragement |
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Definition
| 4 motivational techniques that sustain to type b participants |
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Term
| 83-86 degrees 84 degrees as neutral temp |
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Definition
| What's an appropriate water temperature for water fitness classes? |
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Term
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Definition
| In the water, because of buoyancy, the body/limbs are assisted upward while movements downward are resisted (opposite effect of gravity on land) |
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Term
Weight management- water exercise builds muscular endurance and expend kilocalories for energy
-cardiovascular system- aquatic immersion decreases circulatory resistance Nd improves heart contraction and efficiency
- prevents injuries- due to buoyancy impact can be personally adjusted from about 50% of body weight at waist depth to 0 in deep water making the exercises comfortable. |
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Definition
| Discuss how exercise in water can help improve body weight, enhance cardiovascular system and prevent injuries |
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Term
| On land, gravity and dumbbell provide concentric work during a standing bicep curl but in water the same movement w/dumbbell works triceps eccentrically |
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Definition
| What is the difference between land and water when it comes to exercise design? |
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Term
Hands remain light on handlebars so shoulders and elbows are relaxed
When standing, add enough resistance so pedal stroke is stable
Body weight over pedals w tip of saddle lightly brushing back of legs
New riders sit up every now and then to give lower back muscles a break from forward leans |
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Definition
| 4 things instructor should do to ensure class is riding properly |
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Term
Smooth transitions b/w movement and terrain changes
Adjust intensity based on participants needs
Choose music that elicits motion, feeling or backdrop |
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Definition
| 3 things instructor should consider when designing an indoor cycling class |
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Term
| To push both the aerobic and anaerobic energy systems to their maximum limits |
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Definition
| What is the ultimate goal of interval training |
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Term
The hear rate stays above the training threshold
P310 why interval training works |
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Definition
| The participants remains in an aerobic training state if and only if... |
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Term
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Definition
| You should do interval training how many times a week |
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Term
Interval: high and low intensity intervals in a workout
Circuit: repeating exercises and muscle group work through a series of stations |
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Definition
| What's the difference between interval and circuit training? |
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Term
Super cIrcuit: cardio-type station within the circuit of weight training exercises
Peripheral heart action system: training session divided in to several sequences of exercises each for different muscle groups (all exercises in sequence repeated 3x each b4 moving on to next sequence) |
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Definition
| List and summarize two circuit training formats |
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Term
Work = high intensity portion of workout and active recovery ratio = low intensity movement
Both combined is a cycle |
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Definition
| What is instructing work/active recovery ratio interval training |
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Term
| Work-to-recovery ratio: how long participants work and recover is dependent on their goals, fitness level and energy systems |
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Definition
| What is work to recovery ratio when teaching interval training? |
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Term
Strength
Endurance
Power
Stability - isometric contraction
Hypertrophy- increase in muscle fiber size |
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Definition
| 5 basic training effects relayed to a strength program. Muscular: |
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Term
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Definition
| In strength training, reps x load = |
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Term
| Delayed onset muscle soreness (DOMS) |
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Definition
| Muscle soreness that occurs 1-2 days after a workout |
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Term
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Definition
| For group exercise afaa recommends a range between ____ to _____ repetitions depending on whether the focus is muscular strength or endurance |
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Term
External shoulder rotators
Lower trapezius
AbdominalsLordosis
Vastus medial is (inner quadriceps group) |
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Definition
| List 4 muscles that tend to be weaker than their opposing group |
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Term
Internal shoulder
Upper traps
Spinal electors (can be tight or weak)
Hamstrings |
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Definition
| List a minimum of 4 muscles that tend to be tight |
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Term
| Resistqnce used against targeted muscle and does not vary through rom. ( free weights, barbells, dumbells, etc...) |
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Definition
| What is constant resistance |
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Term
| Applied force changes throughout the rom due to special arrangements of pulleys or cams (special machines) elastic tubing can be used in a class for variable training |
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Definition
| What is variable resistance |
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Term
1 check for holes or tears
2 avoid pulling tubing towards face
3 select appropriate resistance to maintain proper lalignment and form
4 avoid tight grip
5 wrist alignment - hand in line with forearm
6 maintain continuous tension in tubing so movement can be controlled
7 maintain smooth and controlled pace on lifting and lowering phase |
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Definition
| List 7 action steps for designing a resistance tubing class |
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Term
- moving from one primary muscle grou p to the next 1-3 sets of 4-16 reps
- moving from single set to second to third or more then repeat (super, tri, or giant)
- series of patterns (arm and leg combinations) |
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Definition
| 3 strength training sequences appropriate within group exercise setting |
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Term
Balance
Extension
Alignment
ROM
Progression
Flow
The breath |
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Definition
| List the 7 principles of mat science |
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Term
Always begin with initial warm up and breathing
Include progressive series of exercises that build heat increase strength and flexibility
Cool down to relax and restore
Vary activitities, progression and intensity levels each session |
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Definition
| List a minimum of 4 class format guidelines |
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Term
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Definition
List the max heart rate ACSM recommends for each:
Sedentary:
Minimally active:
Periodic exercises:
Regular participants: |
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Term
| Narrowing of the coronary arteries - primary factor contributing to heart disease |
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Definition
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Term
Age
Family history
Hypertension
High cholesterol
Cigarette smoking
Prediabetes
Obesity
Sedentary lifestyle |
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Definition
| Primary risk factors for heart disease |
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Term
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Definition
| Page 43 in workbook - step training |
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Term
Exercise induced asthma
Exercise intensity should start low and gradually increase
Avoid exercise outdoors in extreme cold or high pollen levels
Humid environment is best
Use inhaler prior to exercise
Breathe through nose
Extend warm up and cool down |
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Definition
| What does EIA stand for and how can it be prevented |
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Term
Guidelines provided by physician should be strictly followed
Alert instructor if any symptoms arise
Do not exceed your level of expertise
Start low intensity and gradually increase
Participants should be screened prior to exercise program
Comply with target hr range and rep recommended by physician |
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Definition
| List 6 exercise guidelines for participants with heart disease |
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Term
Frequent low intensity exercises
Decrease intensity and duration during severe bouts of pain or inflammation
Stretch daily
Isometric exercises good for painful joints |
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Definition
| List 4 exercise guidelines for people with arthritis |
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Term
Blood glucose should be monitored frequently
Inject insulin to muscle not active during exercise
Avoid exercise during peak insulin activity
Carry carbohydrate snack to alleviate hypoglycemia |
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Definition
| List 4 precautions that should be taken for diabetic participants who are attending a group exercise class |
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Term
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Definition
| 8 exercise guidelines for a person with hypertension page 45 in workbook |
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Term
Locate radial artery (afaa recommended)
Begin with count of 1 and count beats for 10 sec
Multiply by 6 to determine exercise working hr
Important to keep feet moving to prevent blood pooling |
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Definition
| What are the steps for checking heart rate |
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