an evalutation tool that helps instructors further decide what exercise or version of the exercise is most appropriate to use in a group exercise class.

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 It rates exercise on a scale of 1-6

Left (1 - Lesser Skill) to Right (6 - Most Skilled)

Adenosine Triphospate.

Is needed by any cells to do cellular work in tge body.

Without ATP Cells will die. Carbs, Fats and proteins convert to ATP so that it can be used for exercise.

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

without Oxygen activities usually short in duration and high energy

Maintaining an intensity zone where heart rate is relatively stable

EXCESS POST-OXYGEN CONSUPTION

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

AEROBIC short EPOC

ANAEROBIC long EPOC

The byproduct of anaerobi metabolism of glucose or glycogen in mucles

(creates a burning sensation in muscles)

1. complete break down of glucose

2. can utilize carbs, fats or protiens as fuel

3. long-duration activities

4. Smaller EPOC

5. Submaxial Work (mod intensity)

6. CO2 and H2O are end products

7. Uses ocygen in chemical breakdown

1. partial breakdown of glucose

2. can only use carbs as fuel

3. shour duration activities

4. greater EPOC

5. Maximal output (high energy)

6. Lactic acid is the by product

7. doesn't need O2 in chemical breakdown

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

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!!!

Shortening of a muscle (the "crunch)

Example: Bicep Curl cruches/shortens the bicep muscle

lengthengin of the muscle

Example: the Bicep curl return lengthens the bicep

a muscle contraction in which tension is constant as the muscle shortens and lengthens

(resistance training)

a muscle contraction that tension is developed with shortening at a constant speed over the full ROM

(holding a fixed position with force, like pushing against a wall) 

Type I

prolonged submaximal aerobic activies and are slow to fatigue

low intensity

Type II

generate quick, high intesity contractions but are more easily fatigued

high intensity

1st class - the fulcrum or axis is between the applied force (AF) and the resistance. Example: a see saw

2nd class - the fulcrum or axis at one end of the lever, with resistance in the middle. Example: Wheelbarrow

3rd class - the fulcrum or axis is at the end but the applied force is in the middle an resistance is at the opposite end. Example: hammering a nail in a piece of wood

abnormal rounding of the thorasic portion of the spine usualy accompanied by rounded shoulders

AKA Hump back

A sway back increased or excessive lumbar curve

often accompained by an increased anterior tilt of the pelvis

bouncy or explosive movement

Example: Fast head or arm circles

first aid actions for muscular skeletal injury

Rest

Ice

Compression

Elevation

Steps in recogizing an emergency

Survey

Assess

Prioritize

Implement

Principles in Training Variables

Frequency (how many times?)

Intensity (how hard?)

Time (how long?)

Type (what modality?)

Specifity of training principle where the body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed

Specific Adapt to Imposed Demands

training that uses the large muscle groups continuously and rythmcally over a prolonged period of time with moderate to high intensity.

Usually 20-45 minutes and leads to stronger heart and lungs function.

Modalities; walking, running, dancing, swimming, cross country sking

training that involves working individual or groups of muscles against resistance to the point of muscle fatique

15-20 mins

increases muscular strenth and endurance

increase mass and lean muscles

builds stronder bones

reduce of risk of injury and better posture

improved athletic performance and daily activities

exercising the primary and opposing muscle equally, the agonist and antagonist.

Example : Bicep Curl with Tricep Exetension

training focused on joint mobility, muscle suppleness and flexability with reduction of muscle tension.

hold each stretch to the point of tension for 15-60 seconds with 1-4 reps, overall stretch training should be 5-10 minutes

improves joint mobility, decreases the risk of injury and ehance performance.

the closure of the workout when instructors include stretching or other relaxation and stress reducing techniques

5-10 mins

promoteds mind body awareness and facilites relaxation

smallest musical division of a phrase, it has a rhythmic pulse that you can feel and count.

Define Minerals

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