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An acute injury has a sudden onset due to a specific trauma such as twisting the your ankle. A chronic injury is when excessive repeated stress is placed on one area of the body over an extended period of time. |
Rest Ice Compression and Elevation |
lying face up |
Knee Cap |
pain occurring in the anterior or lateral lower leg |
very common injury in running it is a condition involving the three muscles in the anterior of the leg |
Tibialis anterior, extensor hallucus longus and extensor digitorium longus |
Metatarsalgia |
bottom surface of the arch of the foot, pain commonly generates near the heel and progresses towards the ball of the foot. |
is inflammation of the connectivity tissues that joins a muscle to a bone |
is a tearing or overstretching of a ligament. |
is a connective tissue that connects bone to bone and reinforces joints from dislocating |
is a over stretching or tearing of a muscle tendon |
In the calf muscles |
A sprain is a tearing or over stretching of a ligament
A muscle strain is a over stretching or a tearing of a muscle tendon |
Rest Ice Compression and Elevation (RICE) |
Coronary Artery Disease |
Coma |
monitor hydration levels |
8 - 12 onces |
Indoor cycling |
30 minutes 5 days per week |
to subtract his / her age from 220 |
Blood pressure and total serum cholesterol |
The circulatory system |
Provide a site for the production of red blood cells |
intermittent training |
Agonist , joint action |
abduction , adduction |
Coma |
Survey, assessment, prioritization,implementation (SAPI) |
aerobic energy system |
The system that allows the blood to flow through the heart, lungs, and body |
intermittent |
Lower risk of early death, stroke,Breast cancer, high blood pressure,colon cancer,prevention of Weight gain, muscular fitness, improved cardio respiratory |
it increases aerobic endurance and anaerobic power It maximizes aerobic power especially for athletes training to compete |
Energy is the ability to work Food source is plants and animals |
Adenosine Triphosphate (ATP) Intracellular carrier of chemical energy produced by the body for muscular work |
1. Increased maximal blood flow - The hart pumps more blood with each beat and increases stroke volume
2. Increased oxygen delivery and carbon dioxide removal this allows athletes to posses high pulmonary ventilation during maximal aerobic exercise
3.Increased maximal oxygen uptake and aerobic power
4.Increased blood flow and increased capacity and power of the aerobic system |
creatine phosphate intensity- very high very short 15-20 sec
|
carbohydrates only high/moderate 3- duration- short/medium
prolonged sprints, swimming, cycling Weight training |
Sprinting, jumping, kicking |
Anaerobic pathway, Lactic Acid system, Aerobic pathway |
Aerobic system |
Carbohydrates, fats , proteins Low to moderate 40 to 60 minutes low intensity long duration
|
Sitting, Sleeping , resting, walking |
Literally with oxygen or in the presence of oxygen |
Requiring no oxygen usually short spurt high energy activities |
after the first 3 - 4 minutes of exercise oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues |
(SAPI) Survey, Assessment, Prioritization, Implementation |
Frequency: number of exercise sessions per week
Intensity: difficulty of an exercise or exercise session
Time:duration or length of each exercise session
Type: the mode of activity performed |
To achieve desired training improvements or effects the relevant body system must be overloaded beyond its normal level of capacity.
Fitness programs that lack overload or variation will serve to maintain and not improve one's existing level of fitness. |
Effectiveness (benefits) and potential risk (injury quotient) |
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 |
At a intermediate level
explain and/ or demonstrate modifications
to achieve more or less intensity variations
|
Definition: the final class segment is the closure of a workout in which stretching and or relaxation and stress reducing techniques can be included.
Purpose: is to decrease heart rate and blood pressure, relax the muscles and physiological stress.
Duration:depending on the instructors class design typically it is 5 - 10 min |
Physical focus: method focuses on the bodily system and sensations in attempt to increase relaxation Mentally
Abstract focus: uses imagination to create a sense of relaxation.
Combination focus: combines booth Physical focus and Mental focus to achieve a greater relaxation response. |
Heart rate monitoring
Saunas and hot tubs Method selection |
Frequency |
resting heart rate |
preparation |
abduction and adduction |
steady state |
Coordination |
130 and 155 bpm |
Triceps
and
Pectoralis major |
Isometric |
Lunge |
ligament |
propriocepters |
Static , 15-60 |
Perceived exertion |
apply the AFAA 5 questions |
cultural values |
holding a neutral pelvic alignment |
Weak abdominals |
Osteoporosis |
High Row |
Coma |
monitor hydration levels |
Acknowledgement |
prevent blood pooling |
Tendinitis |
encourage more Americans to become active |
Radial artery |
add traveling |
3 - 5 minutes upon conclusion |
poultry |
3 months |
1000 |
40% |
point of tightness |
hip extension |
Bouyancy |
Power |
Progression |
smooth |
Circuit |
Power |
variable resistance |
triceps |
Survey |
elevation |
Evaluate the risk of exercise |
enhance ability to maintain proper spinal alignment |
prone |
control the ROM with movement |
Hands directly under the shoulders |
movement rehearsal |
breathlessness |
Neutral position |
interval |
multi joint |
avoid performing the Valsalva maneuver |
an extended warm up and cool down |
Stretch |
body mechanics |
4/4 beat |
recommend a physician's evaluation |
motivation |
Skill related |
8 - 12 ounces |
Flexion |
maintain neutral alignment |
EPOC ( Excess post Oxygen Consumption) |
Oxygen deficit |
Anaerobic Threshold |
Aerobic capacity |
Lactic acid |
Stroke volume |
Cardiac Output |
venous return |
Blood pressure |
Blood pooling |
Vital capacity |
Valsalva maneuver |
Joint |
Ligaments |
A tendon |
Cartilage |
To the front |
to the back |
lying face up |
Toward the midline of the body |
side to side away from the midline |
lying face down |
above or the upper half of the body |
below or the lower half of the body |
affects only one side of the body |
affects booth side of the body equally |
Plane that devides the body into upper and lower halves |
Plane that divides the body into right and left is |
a plane vertical to the median line that divides the body into anterior and posterior |
Bending of a joint between two bones that decreases the angle between the two bones |
A motion of increasing the angle between two bones straightening of a muscle previously bent in flexion
|
Movement away from the midline |
movement toward the midline |
movement around the axis |
movement in which the extremity describes a 360 degree circle |
A muscle that is a prime mover, directly responsible for a particular action |
A muscle that acts in opposition to the action produced by a prime mover |
a muscle directly responsible for a particular agonist action |
A muscle that helps perform the same task |
muscle that helps prevent undesired or unnecessary motion |
A muscle contraction in which the tension increases but muscle length remains the same |
Muscle shortens as positive work is done against gravity |
Muscle Lengthens while contracting,developing tension as when the muscle oppose the force of gravity is |
A muscle contraction in which the tension remains constant as the muscle shortens or lengthens is called |
able to generate quick, high -intensity contractions |
Cervical , Thoracic, Lumbar |
Water Fat Carbohydrates Vitamins Protein Minerals |
Vitamins are non - caloric, organic compounds needed in small quantities to assist in such functions as growth maintenance and repair. |
Bottom surface of the arch of the foot |
Knee Cap (Patella) |
Calf muscles |
Specific Adaption To Imposed Demand |
training must be relative to the activity for physiological change to take place. |
If one's training workload is decreased, physical fitness will also decrease |
Vocal Nodules |
The body needs to recover and musculoskeletal system needs time to rebuild from the stress of vigorous exercise. |
Cardio respiratory fitness Muscular Strength and endurance Flexibility Body Composition |
Agility
Balance
Coordination
Power
Reaction
Time
Speed |
The ACSM American College of Sports Medecine |
Physical Activity Readiness Questionaire
a written procedure used by fitness facilities regarding participating screening |
Water Carbohydrates Protein Fat Vitamins Minerals
|
The recommended dietary allowance
|
Dietary reference intake
|
Water acts as a transport medium for nutrients
Aids in digestion and elimination
Directly maintains body temperature
Adequate functioning of immune system and brain
|
Difficulty concentrating
Dizziness
Muscle spasms
Failing kidney function
|
Fiber rich foods, vegetables and whole grains
|
non caloric , organic compounds needed in small quantities to assist in such functions as growth maintenance and repair.
|
Fat soluble A,D,E and K can be stored by the liver overdosing may lead to toxic levels in the body
Water soluble C and B6 is excreted by the kidney when taken in excess
|
are inorganic compounds that assist processes, such as regulating activity of many enzymes an maintaining acid—base balance and are structural constituents of body tissues Iron - red bood cells Calcium- bone and teeth |
Adequate nutrition
Alcoholic beverages
|
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
|
only can be sold under MY name, where item is sold in good faith to only good candidates
|
Acute injury sudden onset due to a specific trauma Chronic injury most common, long term
|
inflammation of fascia/connective tissue of the plantar or bottom surface of the arch of he foot
|
overuse injury affecting a articular cartilage of the posterior surface of the patella or knee cap
Common symptoms: Generalizing pain that tends to increase with weight bearing knee flexion activities such as squats , walking up and down stairs or sitting for a long period with bent knees.
|
inflammation of connective tissue that joins muscle to bone
|
strain- overstretching or tearing of a muscle or tendon
|
Correct posture |
proper positioning of hip flextors Proper positioning of knees and spine
|
proper footwear Proper flooring Warm up properly
|
dehydration
|
Frequency : refers to the number of exercise sessions
Time: refers to the duration or length of each exercise session
|
Yes Exercise intensity will decrease duration of the exercise session Different exercises apply different stress on the body so all can not be done at the same intensity
|
to achieve desired training improvement /effect the body must be overloaded beyond its normal level or present capacities
|
exercise program should provide gradual increases or (a systemic change) in frequency/intensity/time/type conditioning phase 4-6 weeks Improvement phase 4-5 months And maintenance there after
|
Specific
|
If workload is discontinued or decreased, detraining in performance will occur
Cardiovascular fitness decreases after 2 or 3 weeks without training
Muscular fitness ( strength endurance )deceases after 2-3 months without training
|
The body needs time to recover & musculoskeletal system needs time to rebuild from the stress of vigorous exercise.
Without sufficient rest, overtraining occurs
Overtraining can also occur when training volume and / or intensity are too high or too rapidly increased
|
Cardio respiratory fitness
|
Agility - ability to change the body’s position direction with quickness and accuracy
|
· should avoid inactivity - some activity is better than none ·
intensity aerobic activity or 150 minutes a week of vigorous activity strengthening activities including all major muscle groups 2 or more days a week these activities provided additional health benefits are gained
|
American College of sports medicine (ACSM)
|
Body Max Index > 30 % is considered Obese
|
Personal liability coverage
|
PAR –Q Physical Activity Readiness Questionnaire
|
men & women of any age, with 1 major cardiovascular ,pulmonary or metabolic disease signs or symptoms
Requirements :Medical exam medical clearance & exercise testing before participating In moderate- vigorous exercise
|
Men & women, ≥ 2 atherosclerotic cardiovascular disease (CVD) risk factors but without symptoms Requirements :Medical exam and clearance before participating in vigorous exercise
|
Men & women who are without symptoms and have ≥ 1 CVD risk factor
-Most instances do not require medical clearance before participating in vigorous exercise
|
Nausea/Vomiting - dizziness/unusual fatigue
Tightness or pain in the chest
-loss of muscle control/ staggering
-severe breathlessness/ gasping
|
Labored breathing
|
certain prescriptions/nonprescribed medications may elicit side effects during exercise
Individuals should consult their doctor before beginning an exercise program
|
Fatigue
Constant muscle or joint soreness on effort or motion, leaning toward pain
|
1. vary class type/intensity warrant
|
Hydrate before 8-12 oz of fluids shortly before class Hydrate during, and after exercise
|
Fabrics that breath, comfortable clothing, shoes with proper design, support and cushioning
|
Intermediate with explanation how to modify
|
effectiveness and potential risk
|
What is the purpose of this exercise?
Are you doing that effectively? Does the exercise create any safety concerns? For whom is the exercise appropriate or inappropriate?
|
Pre-class announcements
|
Defenition : is the preparation period for a specific workout
|
Movement rehearsal- lighter or less intense versions of movement ( low kicks , marching, ) goal is to increase Blood flow
|
intensity/impact, speed/control, ROM, sequence, spinal issues
|
Definition: to utilize continuous, rhythmical aerobic activities that target the large muscles to create increased demand for oxygen systems
|
-continuous or stead training: gradually increasing intensity then gradually decrease
station or sequential manner
|
monitoring intensity
|
Definition: involves working individual or groups of muscles against a resistance to the point of muscle fatigue
activities ,increase muscle mass, increase metabolism, stronger bones, decreased risk of injury, improved posture/symmetry, and improved athletic performance
|
Concentric– occurs when muscle tension is sufficient to overcome resistance and moves a body segment of one attachment toward the segment of its other attachtment
|
Muscle balance ROM Speed and control Intensity Torso stabilization exercise Resistance equipment techniques Muscle conditioning exercise in the water
|
Defenition: focuses on joint mobility and muscle suppleness/flexibility, and trhe reduction of muscular tension
|
Static stretches: involves placing targeted muscles in a elongated position and holding that position recommended 1-4 repetitions for each stretch hold for 15-60 seconds
These stretches can range from in intensity from a controlled , limbering movement to a ballistic force full one
involve an active contraction of muscle prior to stretch (often referred to as contract and release method)
|
Intensity, Speed & control, ROM, Body temperatures
|
Definition : closure of workout, which includes stretching, relaxation and stress reducing techniques
Duration typically 5-10 minutes
|
physical- focuses on bodily systems and sensations as effort to increase relaxation
Relaxation
|
Heart rate monitoring
Saunas and hot tubs
Method selection
Breathing (physical focus or combined focus)
The contract and relax method ( Physical focus)
Visualization (Mental Focus)
|
Resting heart rate (RHR) refers to the number of times your heart beats in one minute while at rest.
|
The more conditioned your body is, the less effort is needed to pump blood through the body
|
THRR- maximum heart rate
|
Speed at which heart rate returns to pre-exercise level, indicator of sufficient cool down period
|
radial and Carotid
|
10 seconds
1
|
how hard individual feels they are working (1-10)
|
engaging in conversation during exercise represents work at near a steady state
|
Can cause blood pooling
|
you’re working anaerobically (without oxygen) and inefficiently, which is also too intense for many people, especially beginners
|
Gives you energy
|
Will blunt the increase in heart rate and blood pressure , protecting the client from risk for exercise induced ischemia
|
The heart rate and blood pressure are elevated disproportionately to the oxygen cost of the activity
|
measuring motion w/ regular recurrence of elements or features- such as the beat of the music
|
music grouped into 32 beats, keeps movements corresponding to beats
|
Music must be legally approved by performing rights
|
LIA- low impact aerobics, keep 1 foot on/close to floor
|
Step training, Kickboxing,Cycling
|
Feedback, Support, Recognition, Encouragement
|
Footwork
|
In water cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact
|
Running or walking in water provides a non impact cardio & strength training exercise in short time frame (quick)
|
Circuit training- cardio & strengthening in short time frame aerobic training
strengthening and endurance, it works the aerobic and anaerobic systems ( 3 energy systems)
|
Super circuit: cardio-type station within the circuit of weight training exercises
|
how much time is spent pushing hard then how much time recovering before repeating
Work ratio = high intensity portion of workout and Active recovery ratio = low intensity movement
|
Work-to-recovery ratio: how long participants work and recover is dependent on their goals, fitness level and energy systems (aerobic vs anaerobic)
|
-hands remain light on handlebars
|
- teaching off bike
|
8 - 12
|
External shoulder rotators Lower trapezius
|
Internal should
|
Constant- dynamic resistance where its directed against target muscle (muscle group) (free weights) Dumb bells , medicine balls
|
1-check tubes for holes
|
-arm combinations (bicep curl to overhead press)
|
Balance
|
-always begin w warm up and breathing
-always finish w/ cool down relaxation period
|
Pre class instructions
Warm - up
Flexibility and Final Class
|
Warm up: 120-134 duration(8-12min)
(advanced) 128-135 duration (20-60min)
duration 15-20 min
|
Shoulders back, relaxed
|
use full body lean (do not bend)
|
-ROM of knee should be kept under 90 degree angle
|
-exercise induced asthma or broncho spasm
have inhaler at all times, exercise intensity should start low to high, avoid exercising outside (cold/highpollen) exercise in humid areas (pools), breath through nose
|
- CVD participants should be screened (release form)
|
-low impact exercise should be encouraged
|
-blood glucose should be monitored
|
1-emphasize cardio activity
8- teach relaxation and stress management techniques
|
Each person is different
|
cardio @ low to moderate pace
|
slow stretching, isometric exercises
|
static and slow dynamic
|
-participants should know how to monitor workload
|
cardio changes- blood volume increases , causing increased demands
|
1-goal is renewed energy -
|
-high impact to low impact
|
- 60 minutes of activity 3-4 days/week
|
-resistance training movements
|
-activity should be appropriate and varied
|
having consistent policies in place
|
-screening
|
Increased maximal blood flow Increased O2 delivery and CO2 removal Increased maximal oxygen uptake and aerobic power |
refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery |
A period in which the level of Oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise |
The point at which the body can no longer meet its demand for Oxygen and anaerobic metabolism is accelerated |
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 cardiorespiratory endurance |
The by- product of anerobic metabolism of glucose or glycogen in muscle |
*Aerobic- complete breakdown of glucose
*Anaerobic- partial breakdown of glucose
|
Aerobic- can use carbs, proteins, and fats as source of fuel
Anaerobic- can only use carbs
|
Aerobic- Long-duration
Anaerobic- short-duration
|
Aerobic- smaller EPOC
Anaerobic- Larger EPOC |
Aerobic- sub maximal work (moderate intensity)
Anaerobic- maximal output (high intensity) |
Aerobic- uses O2 for chemical breakdown
Anaerobic- doesn't need O2 for chemical breakdown
|
Aerobic- CO2 and H2O are end products
Anaerobic- Lactic acid is the by-product
|
120/80 mmHg
|
140/90 mmHg |
130/89 |
Pectoralis Major
|
Deltoid |
Biceps |
Eternal oblique |
Rectus Abdominis |
Internal Oblique |
Tensor Fasciae Latae |
Addductors |
Quadriceps group |
Rectus Femoris Vastus laterlis Vastus Medialis Vastus Intermedius ( located under femoris) |
Tibilas Anterior |
Quadratus Lumborum
|
Iliopsoas |
Lateral Spinal Flexor- Quadratus Lumborum
Hip Flexor- Iliopsoas
|
triceps |
Lattissimus Dorsi |
Erector Spinae |
Gluteus Maximus |
|
Muscle contraction in which tension developes by the muscle while shortening at a constant speed is maximal over the full range of motion. |
Concentric, eccentric and isometric |
increase bone density |
Increase both physical appearance and physical performance
|
improves tissues elasticity and helps facilitate movement
|
Muscle contraction in response to stretching within the muscle maintains a constantly length
|
The muscle spindles will sense quick changes in muscle length and cause muscular contraction |