1. What is the purpose of this exercise?
2. Are you doing it effectively?
3. Does the exercise create any safety concerns?
4. Can you maintain proper alignment and form during the exercise?
5. Who is the exercise appropriate or inappropriate for?

List the 8 Health Benefits associated with regular participation in physical activity.

1. Lower Coronary Disease
2. Lowers Cholesterol
3. Lowers BP
4. Lowers risk for developing Type 2 Diabtese
5. Reduce depression
6. Lowers risk of certain cancers (Colon & Breast)
7. Helps lose or maintain weight lowers risk of early death
8. Increase Metabolism

How can interval training improve aerobic performance?

(Intermittent and not continous in nature)

1. Minimize Boredom
2. For competition prep, its used to maximize aerobic pwer

List 3 Physiological Adaptation that occur to improve exercise performance and state how or why improvments occur.

1. Increase Maximal Blood Flow
• Increase Max Cardiac Output therefore Max Heart Rate may decline
2. Increase O2 delivery and CO2 removal
• Increased maximal breathing rates that allow athletes to posses High Pulmonary Ventilations
3. Increase Maximum Oxygen Uptake
• 
  

Energy is the ability to do work.  Source of Energy for all bodily functions comes from the Sun.  The energy needs to be transformed from light energy intoa  form of chemical energy that your body can use.

Define ATP

Adenonsine Tri-Phosphate

ATP releases energy necessary for muscular contraction by releasing a phosphate (P).  Energy isrequired to reform ATP from ADP and P.

1 mole of ATP = 1/ 10 of a mile 

Anaerobic Pathway

(ATP-CP system /Phosphagen System)

Supplies energy @ a high rate or fast.

Fuel Source - Creatine Phosphate

Intensity -      95% (Very High Intensity)

Duration -  1 - 5 sec or 15 - 20 sec

List 3 examples:    

Sprinting

Jumping

Kicking

Anaerobic System

(Lactic Acid System)

provides a rapid source of energy

produces more energy than Phosphagen system

Fuel Source - Glucose  (End product is lactic acid)

Intensity - High Intensity

Duration - Fatigues in 45 -90 sec

List 3 activities:

400 - 800 meters running

100 - 200 meters swimming

1,000 - 2,000 meters cycling

Fuel Source - Fats, Carbs, Protein

Fat Oxidation for Fats; Glycloysis for Carbs; Protein Metabolism for Proteins 

1 mole of fat - 147 ATP; 1 mole of Carb (Glucose) - 38 ATP; 1 mole of protein - 15 ATP.

Intesity -  Low to Moderate

Duration - Walking, Leisurely Ridign a Bike, Watching TV, sitting

List 3 activties:

40 - 60 min or aerobics

Distance Running

Distance Swimming

With the presence of O2.

Without O2.

Term used to refer to a complex system of metabolic reactions.

EPOC 

(Excess Post-Oxygen Consumption)

Traditionally known as O2 debit, referes to O2 uptake remaining elevated above resting levels for several minutes during exercise recovery.

1. Complete breakdown of Glucose

2. Can utilize carbs, fats, or protein as fuel

3. Long duration Activity

4. Smaller EPOC

5. Submaximal work (moderate intensity)

6. CO2 & H2O are End Products

7. Uses O2 in Chemical breakdown

1. Partial breakdown of Glucose

2. Can only use Carbs as Fuel

3. Short-duration activity

4. Greater EPOC

5. Maximal Output (High Intensity)

6. Lactic Acid is the by product.

7. Doesn't need O2 in Chemical breakdown

A period in which the levels of O2 consumption is below what is necessary to supply appropriate ATP production required of any exercise.

The point at which the body cna no longer meet the demand for oxygen and anaerobic etabolism is accelerated.

The by product of the anaerobic metabolism of glucose or glycogen in muscle.

The volume of blood ejected by each ventricle of the heart during a single systole.

The volume of blood pumped by each ventricle in one minute.

The "pumping action" of the muscles in the extremities and respiratory system along with venoconstriction to move O2-poor blood back to the heart.

A condition caused by ceasing vigourous exercise too fast where the blood remains in the extremities and cannot be delivered to the brain and heart fast enough.

A dangerous condition that can occur of one holds their breathe, causing  the glottis to close and stomach muscles to contract, forming unequal pressure in the chest cavity, reduced blood flow to the heart, and insufficient O2 supply to the brain.  Dizziness, temporary loss of consciousness may occur.

The pressure of the blood in the arteries.

Point where at which two or ore bones meet and where movement occurs.

A muscle that is a prime mover, directly responsible for a particular action.

A muscle that acts in direct opposition to the action produced by the prime mover.

Muscles that help perform the same task.

Help prevent undesired or unecessary movement.

The spinal cord conducts afferent (or sensory) from the body up to the brain. 

Motor signals down fro the brain to the various parts of the body.  Certain efferent signals trigger specific motor responses in the spinal cord without going to the brain.

The muscle does not lengthen although tension in the muscle increases.

Muscles shortens as postivie work is done against gravity.

Muscle fibers lengthen through range of motion (ROM)

Tension remains constant as a muscle shortens & lengthens.

Contraction in which the tension developed by the muscle while shortening at constant speed is maximal over the full range of motion.  

Concentric (upward shortening phase of a bicep curl)

Eccentric When a muscle lowers resistance (lengthening phase) as it returns from its shortened phase to normal resting length.

Isometric contraction describes a static held position in which tension is developed in the musce, but muscle length and joint angle don't change.

Type I fibers are slow twitch and slow oxidative.  Designed for prolonged submaximal aerobic activity

Type II fibers are fast twitch or glycotic.  Able to generate quick, high-intensity contractions

healthy person averages 120/80 mmHg

Air pumped to cuff - on dial # is systolic, when no sound is heart # on cuff is diastolic

white, semi-opaue fibrous connective tissue; cushions and prevents wear on articular surfaces

band of dense fibrous tissue forming the termination of muscle and attaching mucle to bone w a minimum of elasticity

toward the midline of the body/ side to side, away from midline

lying face up/ lying face down

upper 1/2 of body / lower 1/2 of body

Lordosis

Scoliosis

Kyphosis

High risk to benefit ratio on the exercise continium.

H2O

Fats

Carbs

Protein

Mineral

Vitamins

Aquatic exercise has shown promise as an effective, comfortable, and safe option for people who are unable to perform traditional physical activity.  Water's natural resistance and buoyancy allow people with physical limitations to take charge of their own health by adopting exercise as medicine.

It is a non impact option for vigorous exercise energy expenditure for weight mgmt and cardio conditioning and muscular endurance all at once.

Fat Soulable are Vitamins A, D, E &K and can be stored in the liver.

Water soluable vitamins are not able to be stored.  

Inorganic compounds that assist processes such as regulating activity of many enzymes and maintaining acid-base balance, and ae structural constituents of body tissues.

Iron is in red blood cells and calcium is abundant in bones and teeth.

1. Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, and alcohol
2. To prevent weight gain over time, make small decreases in calories and increase activity
3. Engage in regular activity
4. Choose a variety of fruits and vegetables each day
5. Consume 3C of fat-free or lowfat 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 acids and <300 mg/day of cholesterol, keep transfatty acid as low as possible

Tool that demonstrates how to plan meals and snacks for a healthy diet.All will benefit from combining their regular exercise with nutritious eating habits.

List the musculoskeletal benefits of the following:
a. Weight-bearing activities
b. Increased muscular strength
c. Increased muscular flexibility

a. Weight-bearing activities - Increase bone density

b. Increased muscular strength - Increase both physical appearance and physical performance
c. Increased muscular flexibility - Improves tissues and helps facilitate movement

Review Appendix B: 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.

Explain the difference between an acute injury and a chronic injury.

List the part of the body in which each of the following chronic injuries occurs most often.
a) Plantar fasciitis
b) Chondromalacia
c) Achilles tendonitis

a) Plantar fasciitis - Inflammation of fascia/connective tissue in metatarsals. Most often occurs in arch of foot.
b) Chondromalacia - Overuse injury affecting articular cartilage of posterior surface, or patella. Most often occurs in the knee cap.
c) Achilles tendonitis - Inflammation of connective tissue that joins muscle to bone. Most often occurs in achilles tendon.

What is the difference between a muscle strain and a muscle sprain?

Strain - Overstretching or tearing of muscle or tendon.

Sprain - Tearing or overstretching of ligament.

List 3 ways to prevent injuries to vocal nodules.

Use microphone
Non-verbal cueing (gestures)
Relaxation (keep head, neck, jaw tension-free)
Pitch (speak without effort)
Posture (speak while in position)
Projection (speak out not up or down)
Environment (music at a moderate volume)

List 3 ways to prevent low-back pain.

Proper position
Exercise selection
Attention to knees and spine

List 3 ways to prevent shin splints.

Proper footwear
Quality flooring
Safe technique

List 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise-induced conditions as they related to participants in physical activity.

Dehydration
No warm-up
Inappropriate clothing
Saunas/hot tub use after exercising
Family history
Smoking
Obesity
No sunscreen

What is the first-aid action for musculoskeletal injury?

List 4 steps in recognizing an emergency.

What are the FITT Principle Training Variables?

Will one FITT variable affect another? How?

Describe Principle of Overload.

Describe Principle of Progression.

Specificity of Training Principle (SAID) stands for what? Describe.

Describe Reversibility Principle.

Describe Principle of Overtraining.

List the health-related components of physical fitness.

List the skill-related components of physical fitness.

Health Benefits vs. Enhanced Fitness Benefits
Outline the 2008 Physical Activity Guidelines for Americans which reinforced the 1996 U.S. Surgeon General's Report on Physical Activity and Health.

Which other organization's training recommendations does AFAA support?

What does BMI stand for and what measurement constitutes an individual to be defined as obese?

Cardiorespiratory fitness

Muscuslar strength & Endurance

Flexability

Body Compostition

Agility

Balance

Coordination

Power

Reaction Time

Speed

Adults should avid inactivity

For substantial health benefits, 150 minutes of moderate or 75 min of intense aerobic activity

Further beneift from 300 min of moderate to intense activity or 150 of intense

Adults should also perform moderate or high intensity muscular strengthening activities invlving all muscle groups.

Frequency - 3/5 week

Intensity - 40 - 85%

Time - 20 - 60 min continuous

Type - Dancing, wlaking, running swimming jogging

Frequency - 2- 3 non consecutive days

Intesity - To the pt of muscle fatigue

Time - 20 - 60 min sessions may vary

Type - Activity that creates overload in the musculoskeletal system in the form of isometric resistance

Frequency - Minimum 2 - 3 days (ideally 5 to 7 days)

Intensity - To the end of ROM, to the pt of tightness

Time - 15 - 60 seconds er stretch 

Type - Activity that focuses on elongatingmuscles and moves joints safely through a Full ROM. Yoga, Cool Down

BMI 25 or > 2/3 americans classified as over weight

32% classified as Obese BMI 30 or greater

• Personal Liability Coverage
• Training and Cert
• CPR / AED Certified
• Facility Pre-Exercise Participation Screening
• Medical Clearance and Pre-Exercise Testing
• Enviornment Monitoring
• Emergency Response Plan

Nausea / Vomitting

Dizziness

Tightness or pain chest, neck, arm, jaw or otehr bodily areas

Loss of muscle control

Severe breathlessness

Allergic reaction

blurred vision

Acute Illness

Mental confusion

Cyanosis (bluish color of skin)

Acute musculosketal injury

Fatigue

Anemia

Amenorrhea

Overuse or stress related injuries

Increased heart rate

Decrease strength performance

Constant muscle pain

Exercise Danger

Signs of Exercise Modification

Effects of Drugs and / or Medications

Symptoms of Overtraining

Avoid Overtraining

Hydration and Rehydration

Attire

Instructor Etiquette

Class Level

Music Usage, Selection & Speed

Breathing applied to the Workout

need med exam

need med clearance

exercise testing before participating in mod to vig.

Sustained unsupported spinal flexion

Unsupported lateral spinal flexion

Repetitive deep knee bends

Bouncy Ballistic toe touches

Rapid head circles

Full Plough 

Full Cobra

Hurdler Stretch

Windmills

Supine Double leg lifts without spinal stabilization

Prone Superman

Forced Splits

Weight bearing pivots

Plyometric moves from elevated surface

Feet shoulder width apart

Toes pt same direciton as knees

Legs can be straight or bent

Pelvis in neutral position

Abs engaged

Shoulders away from ears (slightly down)

Head held high 

Form of side view should be straight.