Shared Flashcard Set

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AFAA Study Guide
AFAA Study Guide
167
Fitness
Professional
07/03/2014

Additional Fitness Flashcards

 


 

Cards

Term
List 8 health benefits associated with regular participation in physical activity.
Definition
  • Lower Risk of early death, heart disease, stroke, high blood pressure, adverse lipid blood profile, type 2 diabetes, metabolic syndrome, colon/breast cancer
  • Prevention of weight gain
  • weight loss
  • improved cardio/muscle fitness
  • prevention of falls
  • reduced depression
  • better cognitive function
  • better health
  • reduced obesity

 

Term
How can interval training improve aerobic performance?
Definition

Minimize Boredom

Maximize aerobic power

Term
List 2 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs?
Definition
  • increase maximal blood flow
  • increased oxygen delivery and carbon dioxide removal
  • increae maximal oxygen update and aerobic power

 

Term
Define energy and its food source
Definition
  • energy is the ability to do work
  • main source is the sun
Term
Define ATP
Definition

Adenosine Triphosphate

 

intracellular carrier of chemical energy produced by the body for muscular work

Term

ATP-CP system/phosphagen system

1- fuel source-

2-intensity

3- duration-

4- list 3 examples of activities that utilize this system-

Definition

1- fuel source- creatine phosphate

2-intensity- very high

3- duration-very short

4- list 3 examples of activities that utilize this system-sprinting, jumping, throwing, kicking, lifting heavy weights

Term

Lactic acid system

1- fuel source-

2-intensity

3- duration-

4- list 3 examples of activities that utilize this system-

Definition

1- fuel source- carbohydrates only

2-intensity- high/moderate

3- duration- short/medium

4- list 3 examples of activities that utilize this system- prolonged sprints, swimming, cycling

Term

Aerobic system

1- fuel source-

2-intensity

3- duration-

4- list 3 examples of activities that utilize this system-

Definition

1- fuel source- CHO, fat, protein

2-intensity- moderate/low

3- duration-medium, very long

4- list 3 examples of activities that utilize this system- sitting, reading, studying, watching tv, internet surfing, sleeping, walking, biking, rowing, skating, distance running, aerobics

Term
aerobic
Definition
with oxygen or in the presence of oxyden
Term
anaerobic
Definition
requiring no oxygen, usually short spurt, high energy activities
Term
steady state
Definition
after first 3-4 minutes of exercise oxygen uptake has reached adequate levels to meet oxygen demand of tissues; heart rate, cardiac output, pulmonary ventialation have attained fairly constant levels

commonly known as oxygen debt
Term
excess post oxygen consumption (EPOC)
Definition
refers to oxygen uptake remaining 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 & aerobic metabolism is accelerated
Term
aerobic capacity
Definition
the ability of the blood to remove oxygen from the air and transfer it through the lungs/blood to working muscles

related to cardio respiratory endurance
Term
Lactic Acid
Definition
the byproduct of anaerobic metabolism of glucose and galactose- milk and sugar
Term
stroke volume
Definition
the volume of blood ejected by each ventricle of the heart during a single systol
Term
cardiac output
Definition
the volume of blood pumped by each ventricle in one minute
Term
venous return
Definition
the pumping action of the muscles in extremities/respiratory system along w/ venoconstriction to move oxygen-poort blood back to heart
Term
blood pooling
Definition
a condition caused by ceasing vigorous exercise too abruptly so bloom remains in the extremities and may not be delivered quickly enough to heart and brain
Term
vital capacity
Definition
greatest volume of air that can be forcibly exhaled after the deepest inpiration
Term
valsalva maneuver
Definition
dangeroud condition- holds breath, glottis closes, stomach muscles contrat causing unequal pressure in the chest cavity, reduced blood flow to heath, insufficient oxygen to brain. Dizziness/tempory unconsciousness may occur
Term
Blood pressure norms
Definition
healthy person averages 120/80 mmHg

Air pumped to cuff - on dial # is systolic, when no sound is heart # on cuff is diastolic
Term
Define Joint
Definition
point at which two or more bones meet and where movement occures : nonsynovial, synovial
Term
ligament
Definition
bands of sheet like fibrous tissues that connect bone and reinforce joints from dislocation, non elastic, limited ROM
Term
tendon
Definition
band of dense fibrous tissue forming the termination of muscle and attaching mucle to bone w a minimum of elasticity
Term
cartilage
Definition
white, semi-opaue fibrous connective tissue; cushions and prevents wear on articular surfaces
Term
Describe: anterior/posteriod
Definition
to the front/to the back
Term
Medial/lateral
Definition
toward the midline of the body/ side to side, away from midline
Term
supine/prone
Definition
lying face up/ lying face down
Term
superior/inferior
Definition
above or upper 1/2 of body, below or lower 1/2 of body
Term
unilateral/bilateral
Definition
affects one side of body/affects both sides of body equally
Term
Horizontal (transverse)
Definition
plane that divides body into upper and lower 1/2s
Term
Sagittal
Definition
plane that divides the body into right and left parts
Term
Frontal
Definition
vertical to the median line that divides body into anterior/posterior parts
Term
Flexion
Definition
bending of a joint between 2 bones that decreases angle between bones
Term
Extension
Definition
increasing angle between 2 bones, straightening muscle previously in flexion
Term
Abduction
Definition
movement away from midline of body
Term
adduction
Definition
movement towards midline of body
Term
rotation
Definition
movements around an axis
Term
circumduction
Definition
movement in which the extremity describes a 360 cirle
Term
agonist
Definition
muscle that is a primary mover, directly responsible for a particular movement
Term
antagonist
Definition
a musce that acts in opposition to action produced by primary moved
Term
assistors
Definition
muscles that help perform the same tasks
Term
stablizers
Definition
occurs by static contraction of a muscle that anchors/ supports the movement maintaining stable position so movement of ther primary muscles can be performed
Term
isometric
Definition
force is applied to an immovable resistance (brick wall)
Term
concentric
Definition
muscle shortens as positive work is done against gravity
Term
eccentric
Definition
muscle lengthens while contracting, developing tension when muscle oppose gravity
Term
isokinetic
Definition
contraction in which tension developed by muscle while shortening at a constant speed is maximal over the full ROM
Term
Which 3 muscle contractionsare used in a group exercise setting?
Definition
concentric, eccentric, isometric
Term
describe fast twitch muscle fibers and slow twitch muscle fibers
Definition
FT - able to generate quick, high intersity contrations

ST- designed for prolonged submaximal aerobic activities
Term
Musculoskeletal benefits of weight bearing activities
Definition
inrease bone density
Term
Musculoskeletal benefits of increased muscular strength
Definition
increase both physcial appearance and physical performance
Term
Musculoskeletal benefits of increased muscular flexibility
Definition
improves tissues elasticity and helps faciliate movement
Term
list 3 postural deviations of the back
Definition
scoliosis
kyphosis
lordosis
Term
define the stretch reflex, its purpose, and when it occurs
Definition
a muscle contraction in response to stretching w/in the muscle
maintains a constantly length
Term
List 6 classes of nutrients
Definition
water
carbs
protein
fat
vitamins
minerals
Term
list the different types of carbohydrates and give examples of each
Definition
simple- sugars (fruits, veggies, milk)
Complex- glucose molecules linked together a polysacchrides (grains, legumes, veggies (potatoes)
Term
What are vitamins
Definition
non-caloric organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair
Term
Describe the difference between fat-soluble vitamins and water soluble vitamins
Definition
FS- stored in liver and can be toxic w/ Overdosing

WS- excreted by kidneys, not likely to be toxic
Term
what are minerals
Definition
inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid base balance and are structural components of body tissue
Term
List 8 dietary guidlines for Americans outlined by the US dept of health and human services and us dept of agriculture
Definition
1- consumer variety of nutrient dense food/beverages among food groups, limit sat/transfat, sugars, salts, and alcohol
2- to prevent weight gain over time, make small decreases in calories- increase activity
3- engage in regular physical activity
4- choose a variety of fruits & veggies eah day
5- consume 3C of fat free or low fat milk products/ day
6- achieve physical fitness w/ cardio, stretching, resistance, calisthenics
7- consume 3+ oz whole grain products / day
8- consume <10% calories from sat fatty acides and <300 mg/day of cholesterol, keep transfatty acid as low as possible
Term
Describe mypyramid and how participants benefit from this resource
Definition
offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for americans. it will help give participants better understanding of what to eat and how much exercise to maintain a healthy lifestyle
Term
AFAA's nutritional supplement policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements
Definition
only can be sold under MY name, where item is sold in good faith to only good candidates
Term
Explain the difference between an acute injury and a chronic injury
Definition
Chronic- most common, long term
acute- sudden onset due to a specific trama
Term
Plantar fasciitis
Definition
inflammation of fascia/connective tissue in metatarsals

Most often-- arch of foot
Term
Chondromalacia
Definition
overuse injury affecting articular cartilage of posterior surface of patella

most often-- knee cap
Term
Achilles tendonitis
Definition
inflammation of connective tissue that joins muscle to bone

most often-- achilles tendon
Term
Difference between a sprain and strain
Definition
strain- overstretching or tearing of a muscle or tendon
sprain-- tearing or overstretching of LIGAMENT
Term
list 3 ways to prevent voice nodules
Definition
Correct posture
project- speak out not up or down
use microphone
gestures
visual cues
environment
relaxation
Term
list 3 ways to prevent low back pain
Definition
proper position
exercise selection
attentnion to knees and spine
Term
list 3 ways to prevent shin splints
Definition
warm
proper footwear
Term
4 things that may contribute to heat injuries, cardiovascular conditions, or exercise induced conditions as they relate to participation in physical activity
Definition
dehydration
no warm up
inappropriate clothing
no sunscreen
saunas/hottub after exercise
family history
smoking
obesity
Term
first aid action for a musculoskeltal injury --- RICE
Definition
Rest, Ice, Compression, elevation
Term
4 steps in recognizing an emergency
Definition
survey
assessment
prioritization
implementation
Term
FITT principal
Definition
Frequency
Intensity
Time
Type
Term
Priciple of overload
Definition
to achieve desired training/effect body must be overloaded beyond its normal level or present capacities
Term
principal of progression
Definition
exercise program should provide gradual increases or progressions in frequency/intensity/time/type
Term
specificity of training principal (SAID)
Definition
specific
adapt
imposed
demands

body will adapt to type of physiological stresses placed on it. in order to improve in certain areas, area must be rehearsed
Term
Reversibility principle
Definition
if workload is decreased, detraining in peformance will occur
Term
principle of overtraining
Definition
body needs time to recover & muscloskeletal system needs time to rebuild - without sufficient rest, overtraining occurs
Term
List health related components of physical fitness
Definition
Cardiorespiratory fitness
muscular strenth and endurance
flexibility
body composition
Term
list skill related components of physcial fitness
Definition
agility
balance
coordination
power
reaction time
speed
Term
outline the 2008 physical activity guidelines for americans which reinforced the 1996 US Surgeon General's report on physical activity and health
Definition
- all adults should avoid inactivity
- some better than none
- should perform 2 1/2 hours per week moderate aerobix or 1 hr 15 minutes of vigorous
- adults should perform 300 minutes/week of mod aerobic activity or 150 minutes of vigorous
- additional benefits are gained
- mod-high intensity muscle strengthening including all major muscle groups
Term
Which other organization's training recommendations does AFAA support?
Definition
American College of sports medicine (ACSM)
Term
what does BMI stand for and what measurement constitutes an individual to be defined as obese?
Definition
Body Max index

>30%, this is 32% of adults
Term
Professional responsibilities may include what 7 items
Definition
-personal liability coverage
-training &certification
-CPR/AED & first aid training
-facility pre-exercise participation screening
-medical clearance & pre-exercise testing
-environment monitoring
-emergency response plan
Term
Par-Q
Definition
Physical Activity Readiness Questionaire
Term
Medical clearance recommendation for high-risk participants
Definition
medical exam, medical clearance & exercise testing before moderate- vigorous exercise
-Men & women, any age, w/1+ major cardo/pulmanary/metabolic disease
Term
Medical clearance recommendation for moderate risk participants
Definition
Medical exam or clearance before exercise
-Men & women, <2 atherosclerotic cardio disease riskfactors without symptoms
Term
Medical clearance recommendation for low risk participants
Definition
-Most instances do not require clearance
-Men &women without symptoms and have less that 1 CVD risk factor
Term
List 10 exercise danger signs (participants should STOP exercise)
Definition
-Nausea/Vomiting
-dizziness/unusual fatigue
-loss of muscle control
-severe breathlessness
-allergic reaction
-blurred vision
-acute illness
-mental confusion
-cyanosis
-muscloskeletal injury
Term
list 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear
Definition
labored breathing
excessive heart rate elevation
evidence of strain/holding breath
unusual redness
muscloskeletal pain
lack of proper body control
Term
what should an instructor know about the effects of drugs and/or medications on exercise response
Definition
certain prescriptions/nonprescribed medications may elicit side effects during exercise
Term
list 6 symptoms of overtraining
Definition
fatigue
anemia
amenorrhea
over-use stress related injuries
increased/slow recovery heart rate
decrease in strength performance
Term
list 6 AFAA recommendations to avoid overtraining
Definition
- vary class type/intensity
- limit high impact classes
-perform warm-up /cool down
- limit active demo-use cues
- decrease schedule, when medical/burnout
- nutricious diet
Term
AFAA recommends what for hydration
Definition
hydrate before, during, and after exercise
Term
describe appropriate exercise attire the AFAA recommends
Definition
fabrics that breath, comfortable clothing, shoes with proper design, support and cushioning
Term
According to AFAA a group exercise instructor should generally teach at waht class level?
Definition
intermediate with explanation how to modify
Term
Instructors should evaluate exercise from which two viewpoints
Definition
effectiveness and potential risk
Term
Exact wording of AFAA 5 questions
Definition
What is the purpose of this exercise?
Are you doing that effectively?
Does the exercise creat any safety concerns?
Can you maintain propert alignment & form for the duration of the exercise?
For whom is the exercise appropriate or inappropriate?
Term
AFAA recommends that every group exercise class include:
Definition
-preclass announcements
-warm-up activity preparation period
-Body of workout
-post exercise relaxation, stretching, and or cool down
Term
List definition, purpose, and duartion of a proper warm-up
Definition
D- preparation period for a specific workout
P-increase core temp & prepare muscles/joints for movements that follow
D-dependent on class, typically 8-12 minutes
Term
list and describe 2 common warm-up methods and discuss when the additon of preparatory stretches may be appropriate
Definition
movement rehearsal- lighter versions of movement
limbering movements- smooth/full range increase mobility/core temp
preparatory stretching- ease muscles through ROM
Term
list several special considerations for a warm up
Definition
intensity/impact, speed/control, ROM, sequence, spinal issues
Term
List the definition, purpose, and duration of proper cardiorespiratory training
Definition
-continous, rhythmical aerobic activities that target the large muscles to create increased demand for oxygen
- improve heart, circulatory, and pulmanary systems
-depend on class, typically 20-45 minutes
Term
list and describe 4 comon cardiorespiratory training methods
Definition
-continous or stead-state training , gradually increasing internsity then gradually decrease
- interval- time bouts of higher intensity followed by lower intensity recovery
-intermittent- less structured, randomly interspersed peak movement followed by lower intensity
- circuit- time bouts of activities done in station to station
Term
list several special considerations for cardiorespiratory training
Definition
monitoring intensity
cross training
intensity issues
music speed
ROM
repetitive stress issues
cardio cool down
Term
list the definition, purpose, and duration of proper muscular strength and endurance training
Definition
-working individual/groups of muscles w/ resistance to fatigue
-ability to perform everyday activities,increase muscle mass, increase metabolism, stronger bones, decreased risk of injury, improved posture/symmetry, improved athletic performance
-45-60 minutes
Term
list and describe 4 common muscular strength and endurance training methods
Definition
concentric- muscle tension is sufficient to overcome resistance
eccentric- muscle slowly lowers a resistance as it returns from short to normal length
isometric- held position where tension is developed in a muscle
Term
list the definition purpose and duration of propert flexibility training
Definition
-focuses on joint mobility and muscle suppleness/flexibility, reducse muscular tenstion
-improves joint mobility- decreases risk of injury
-varies 5-10 minutes to full 60 minute class
Term
list and describe three common flexibility training methods
Definition
-static stretches - placing targeted muscles in elongated position and holding
-dynamic/Full ROM- stetching w movement through full ROM
- PNF- involve active cntraction of muscle prior to stretch
Term
list several special considerations for flexibility training
Definition
intensity, speed & control, ROM, body temperatures
Term
list the definition, purpose, and duration of a proper final class segment
Definition
-closure of workout, which includes stretching, relaxation
-promote mind, body awareness, facilitate relaxation
-5-10 minutes
Term
list and describe three common relaxation methods
Definition
physical- focus on bodily systems and sensations as effort to relax
mental- uses imagination to increase relaxation
combination- combine mental and physical for greater relaxation response
Term
list several special considerations for a final class segment
Definition
heart rate monitoring, saunas and hottubs, method selection
Term
how does cardiorespiratory fitness affect resting heart rate
Definition
it decreases it
Term
how do THRR and HRR differ
Definition
THRR- maximum heart rate
HRR_ factors in resting heart rate from rest to maximum
Term
explain recovery heart rate
Definition
speed at which heart rate returns to pre-exercise level, indicator of sufficient cool down period
Term
the preferred anatomical site for pulse checking is _______ secondary is _______
Definition
radial, jugular
Term
the AFAA recommended counting time for heart rate is ____ seconds
Definition
2-4
Term
Rating of perceived exertion (RPE)
Definition
how hard individual feels they are working (1-10)
Term
Talk Test
Definition
engaging in convo during exercise represents work @near a steady state
Term
How would you define 'rhythm'
Definition
measuring motion w/ regular recurrence of elements or features- such as music beats
Term
what is meant by musical phrase
Definition
music grouped into 32 beats, keeps movements corresponding
Term
what are legal considerations when purchasing or creating music for group exercise
Definition
approved by performing rights
music companies
Term
Define LIA, MIA, and HIA- explain how they differ
Definition
LIA- low impact aerobics, keep 1 foot on/close to floor
MIA- Moderate impact aerobics, both feet on floor, feet roll w toe ball heel action
HIA- high impact aerobics, both feet leaving floor at same time/alternately
Term
list a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant
Definition
Fotwork
Directional
rhythmic
numerical
functionality
step
alignment
verbal/nonverbal
visual
conspicuous
Term
discuss how exercises performed in water can help improve body weight, enhance cardiovascular system and prevent injuries
Definition
cost of energy is higher cuasing positive training results for cardio and weight management without fear or rough impact
Term
what is the difference between land and water when it comes to exercise design
Definition
similiar-should understand objective and allow progression
Term
state the difference between circuit and interval training methods
Definition
C- cardio & stregthening in short time frame (quick)
I- strengthening and endurance, 3 energy systems
Term
list and summarize the two circuit training formats
Definition
super circuit- quick, intense cardio/weights set up for flow
Peripheral heart action- divided into several sequences, each targeting different muscle groups
Term
work/active recovery ration
Definition
how much time is spent pushing hard then how much time recovering before repeating
Term
work to recovery ratio
Definition
1:1 = same amount of time spent pushing hard as recovering
Term
list a minimum of four things one should do to ensure they are riding properly (cycling)
Definition
-hands remain light on handlebars
-too much gripping/body weight will tire upperbody
-ability to control speed
-ability to control resistance
Term
list 3 things an instructor should consider when designing an indoor cycling class
Definition
- teaching off bike
-counting
-sharpening
-focus
-positive affirmations
- goal setting
Term
for group exercises AFAA recommends a range between ____to ____ repetitions depending on whether the focus is muscular
Definition
8, 12
Term
list 4 muscles that tend to be weaker than their opposing groups
Definition
-external shoulder rotators
-rear deltoid
-mid trapezius
-abs
-spinal erectors
-vastus medialis
-tibialis anterior
Term
list 4 muscles that tend to be tight
Definition
-internal should
-front deltoid
-pectorls
-upper trapezius
-spinal erectors
-illiopsoas
-hamstrings
-gastrocnemius
Term
discuss constant vs variable resistance and what form of equipment used in group exervise class would resemble variable resistance
Definition
constant- dynamic resistance where its directed against target muscle (muscle group) --free weights
variable- achieve max muscular involvement, normally carried out w/ machines -- elastic tubing
Term
list 7 action steps for designing a resistance tubing class
Definition
1-check tubes for holes
2- avoid pulling towards face
3- select appropriate tube/resistance to maintain form
4-avoid gripping too tightly
5-maintain wrist alignment
6- maintain coninous tension
7-maintain smooth/controlled pace
Term
list a minimum of 3 strength training sequences appropraite within the group exercise setting
Definition
-arm combinations (bicep curl to overhead press)
-leg combinations (front lunge, side squat0
-arm and leg combo (perfoming squat while bicept curl)
Term
list 7 principals of mat science
Definition
-balance
-extension
-alignment
-ROM
-progression
-flow
-the breath
Term
list 4 class format guidelines
Definition
-always begin w warmup and breathing
-include progressivve series of exercise that build heat increase stregth and flexibility
-always finish w/ cool down relaxation period
-vary activities, progression, intensity levels with each session
Term
what are guideline sfor various participant step levels
Definition
level 1-4 start moderate, working way up after used to class and techniques
Term
BPM:
Warmup
cardiorespiratory training
muscular stregth and endurance training
Definition
120-134
118-128, 128-135 (advanced)
120-130
Term
3 techniques for body alignment techniques
Definition
-shoulders back, relaxed
-chest lifted, body erect
-abs contracted
-neutral spine
-knees relaxed
-avoid hyperextension of joints
-avoid twisting of joints
Term
3 techniques for stepping
Definition
-use full body lean (do not bend)
-knee flexion <90
-watch platform periodically
-focus on feet first, then add arms
- step in center
-dont step w/back to platform
-step lightly
-allow whole foot to contact floor
-use proper lifting techniques
Term
how to prevent knee injury while stepping
Definition
-ROM @ knee kept under 90 angle
-pivoting movements should only be performed when leg is no-weight bearing or unloaded
Term
What does EIA stand for and how can it be prevented
Definition
-exercise induced asthma
-consult physician for treatment/prevention, have inhaler at all times, exercise intensity should start low to high, avoid outside (cold/highpollen) exercise in areas w high humity (pools), breath through nose
Term
list 6 exercise guidelines for participants with heart disease
Definition
1-should be screened
2- comply w/target heart rate and RPE guidelines
3- Alert instructor w/signs or symptoms
4- don't exceed level of expertise
5- intensity should start low and work higher
6- guidelines from physician should be followed
Term
list 4 exercise guidelines for participants with arthritis
Definition
-low impact exercise should be encouraged
-frequent low intensity exercise should be performed often
-decrese exercise/intensity during flare up
-stretch daily if possible
-isometric exercises may be preferred
-extended warmup/cooldown
-if pain lasts 2 hours after exercise, decrease intensity
-obesity/overweight are risk factors
Term
list 4 precautions that should be taken for diabetic participants who are attending a group exercise class
Definition
-blood glucose should be monitored
-insulin should be injected into a muscle not being used
-exercise should be avoided during peak insulin production
-always carry a carby snack
-type 1 should exercise at the same time each day
Term
list 8 exercise guidelinse for a participant with hypertension
Definition
1-emphasize cardio activity
2-exercise should be performed daily for 30-60 minutes
3-high intensity activities/isometric activites should be avoided
4-reps high, weight low for resistance training
5-avoid valsalva maneuver
6-utilize RPE- meds may alter heart rate
7-avoid positions w/ feet higher than head
8- teach relaxation and stress management techniques
Term
no one rule necessarily applies to all large sized adults in terms of exercise precautions because ________
Definition
each person is different
Term
what is preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range
Definition
cardio @ low to mod pace
-rating of perceived exertion (1-10) is preferred
-- 5-6 is target, noticeable increases heart rate and breathing
Term
what method of resistance training would be appropriate for older adults with arthritis and osteoporosis
Definition
slow stretching, isometric exercises
Term
list 2 methods of stretching that are recommended for older adults
Definition
static and slow dynamic
Term
list at least 4 program design guidelines for the older adult
Definition
-participants should know how to monitor workload
-be alert to overexertion
-monitor intensity every 4-5 minutes
-slow/controlled movement w/ full ROM recommended
Term
List 3 exercise considerations during pregnancy
Definition
-cardio changes- blood volume increases , causing increased demands
- hormonal/anatomical changes- special attention to stretching/strengthening
-pelvic/floor muscles-- maintaining is essential
Term
list 5 things a fitness professional should consider prior to working with pregnant women
Definition
1-goal is renewed energy
2-what is 9 months? slow down
3- signs of over exertion
4- monitor for signs of modification
5- uncertain/adverse reactions should be referred to physician
Term
list 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken
Definition
-high impact to low impact
-modify tough movements
-no supine weight work after 20 weeks- roll on side
Term
list 4 exercise recommendations outlined by USDHHS, ACSM
Definition
- 60 minutes of activity 3-4 days/week
- should encourage activities that use large muscle groups
- incorporate other sports and fun activities
-heart rate monitoring is optional, OMNI scale is preferrable
Term
list 3 general guidelines to resistance training in children and adolescents
Definition
-resistance training movements
-free weight training
-manual resistance training
-weight training machines
-isometric training
Term
list 3 special considerations regarding resistance training in children and adolescents
Definition
-activity should be appropriate and varied
-training should be comprehansive to increase motor skills/level
-only when using good form should resistance /weights be added
-focus should be on participation and technique, not weight
Term
discuss 4 way to ensure a successful substitute teaching experience
Definition
-having consistent policies in place
-evaluating the sitatuion
-developing self-confidence
-making the right connection
Term
list 7 service group exercise instructors should deliver in order to adhere to the standard of care outlined by the fitness industry
Definition
-screening
-recommendation of activities
-recordation of activities
-record keeping
-leadership
-supervision
-emergency response concerns
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