| Explain the difference between an acute injury and a chronic injury |
| RICE |
| supine |
| Where does this chronic injury occurs most often Chondromalacia Patella |
| Shin splints |
| Anterior compartment syndrome |
| Which are the three muscles in the anterior compartment of the leg |
| is a term used for generalizing pain and or tenderness in the metatarsals, the heads of the long bone in the foot |
| List the part of the body in which plantar fasciitis occurs |
| Tendinitis |
| A Sprain |
| Liagament |
| Strain |
| Where does this chronic injury occurs most often: Achilles Tendonitis |
| What is the difference between a muscle sprain and a muscle strain |
| what is the First aid action for a Musculoskeletal injury |
| CAD |
| Advance stages of heat exhaustion may lead to |
| in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
| to ensure proper hydration during exercise how many ounces of fluid should you consume shortly before exercise |
| Name an activity that utilizes the aerobic energy system |
| To promote and maintain health, an individual should perform how many minutes and days per week of moderate intensity physical activities |
| One way to determine an individual's estimated maximal heart rate is |
| Name two atherosclerotic cardiovascular diseas risk factors that will improve by regular participation of physical activity |
| The system that allows the blood to flow through the heart, lungs and body is called |
| A basic function of of the bone that make up the skeletal system is to |
| what method is known as variable intensity or spontaneous training |
| The primary muscles performing work are called ______________ and may be identified by a specific ____________ |
| Movement of the hip include ___________ and _________joint action |
| Advance stages of heat exhaustion can lead to |
| List 4 steps in recognizing an emergency |
| Indoor cycling utilizes which energy system |
| What is the Cardiovascular system |
| The ____________ method is known as variable intensity or spontaneous training |
| List 8 health benefits associated with regular participation in physical activities |
| How can interval training improve aerobic performance |
| Define energy and its food source |
| Define ATP |
| List the 3 physiological adaptions that occur to improve exercise performance and state how or why improvement occurs |
|
Anaerobic path way ATP - CP / Phosphagen system: Fuel source,Intensity, Duration
|
|
Lactic acid system 1- fuel source- 2-intensity 3- duration- 4- list 3 examples of activities that utilize this system- |
| List 3 examples that utilizes the anaerobic - lactic acid system |
| Name the energy pathways |
| Name the Aerobic pathway |
|
name the Aerobic systems: Fuel Source, Intensity, Duration
|
| List 3 activities that utilizes the Aerobic system |
| Aerobic |
| Anaerobic |
| Steady State |
| List the 4 steps in recognizing an emergency |
| FITT Principle: training variables |
| Describe the principal of overload |
| Instructors should evaluate an exercise from which two view points |
| AFAA 5 questions |
| According to Afaa , a group exercise instructor should teach at what level |
| List the definition, purpose,and duration of a FINAL CLASS SEGMENT |
| List and describe 3 common relaxation methods |
| list special considerations for a final class segment. |
| A training variable that should be considered when designing an exercise program: |
| The Karvonen formula incorporates the ------------ in determining the training heart rate range (THRR) |
| A warm - up is the _________ period for a specific workout |
| Movements of the hip include _____ and ____joints action |
| The definition of _________ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body |
| A skill - related component of physical fitness is: |
| In order to safely perform full range of motion during cardio hi/low-impact class, beats per minute (bpm) should range between --- and --- |
| In a push - up, the ____ muscles extend the elbow and the ______ adducts the humerus to lift the body up against gravity |
| Which type of muscle contractions (also referred to as muscle action) does not require the muscle to change length when exerted against a fixed resistance |
| A multi - joint exercise that utilizes the gluteus maximus and hamstrings |
| Which type of connective tissue connects bone to bone |
| The function of ______ is to sense the degree of tension and the length of the muscle |
| To enhance flexibility during the end of class cool down segment , the AFAA recommends performing______ stretches for _______ seconds |
| Besides heart rate monitoring, another method of measuring exercise intensity is |
| In order to teach a quality group exercise class and instructor should be able to |
| A variable that acts as a determinant of exercise behavior is |
|
To maintain proper alignment , particular attention should be given to ___ in the standing position |
| Lordosis is associated with an anterior tilt of the pelvis, and may be a result of |
| Kyphosis or excessive curvature of the thoracic spine may be the result of |
| a movement that performs shoulder horizontal abduction is |
| advance stages of heat exhaustion may lead to |
| In order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
| A motivational technique called ___ is used to sustain a type b participant for life long exercise adherence |
| One purpose of the final cool - down phase of an aerobic exercise session is to |
| Which condition is referred to as an overuse injury |
| The 1996 US surgeon general's report on Physical Activity and Health was a call to |
| The AFAA recommends checking the pulse at the _____artery |
| One way to increase exercise intensity is to |
| The AFAA recommends that a recovery heart rate be taken _____ of aerobic work |
| a food, such as ______ represents a complete source of protein |
| If an individual's training workload for muscular strength and / or endurance is discontinued, a reduction in muscular fitness may occur after _______ months |
| According to the AFAA FITT at a glance , participants should aim for a cardio respiratory exercise intensity that burns a minimum of ______ kilo calories per week |
| Improvement in cardiorespiratory fitness can be attained with a minimum intensity of _____% of heart rate reserve (HRR) |
| Flexibility can be achieved by stretching to the end range of motion or: |
| When performing a squat, during the concentric contraction _____ occurs |
| Training in water encourages freedom of movement without the fear of falling due to |
| Because speed is used to increase resistance , water is also an effective modality for _________ training |
| In Mat Science, the principle of ___________ refers to exercise selection |
| When introducing varying road situations in an indoor cycling class, be sure that there are _______ transition movements and changing terrain |
| For individuals to receive an efficient and challenging form of conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance and coordination they should participate in ___________ training |
| The explosive aspect of strength defines muscle? |
| What form of exercise is designed to achieve maximum muscular involvement? |
| A push up works the pectoral muscles, anterior deltoids and the ________ |
| Early recognition of a medical emergency can be summarized into the SAPI approach the S stands for |
| Response to an acute injury includes |
| The AFAA 5 questions: |
| The purpose of torso stabilization training is to: |
| an example of a basic exercise position is |
| when considering correct alignment while moving, instructors should make sure participants |
| an appropriate alignment cue for hands and knees position |
| The AFAA recommends that _______ be incorporated within the warm -up portion of the class |
| A danger sign of exercise is |
| Correct standing alignment includes the pelvis in a / an_________ |
| Time bouts of increased intensity work followed by lower intensity recovery is known as _______ training |
| A method for improving the muscular strength and endurance would be ______ training |
| Instructors should make sure that participants keep hands relaxed when gripping weights in order |
| When working with participants diagnosed with asthma, instructors should allow for _______ and ______ |
| To assist in the management of arthritis, participants should be encouraged to ______ daily |
| a probable cause of common injuries associated with group exercise classes may be : |
| Music is commonly written in a standard ___ beat |
| If a participant complains about pain that has been persistent over the past few weeks, an instructor should |
| In traditional dance choreography, movements should include ____ as of one of its basic elements |
| Based on research ____________ components have resulted in improved performance in daily activities for older adults. |
| To ensure proper hydration during an exercise session, participants should monitor hydration levels and consume _____ ounces of fluid shortly before exercises |
| When working the deltoids, which joint action is performed at he shoulder |
| when flexing the hips in a standing position, the back should |
| Traditionally known as oxygen dept, refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery is called: |
| a period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise is called___ |
| The point at which the body can no longer meet its demands for oxygen and anaerobic metabolism is accelerated is called _______ |
| 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 cardio respiratory endurance: -------- |
| The by product of anaerobic metabolism of glucose or glycogen in muscle is called _____ |
| The volume of blood ejected by each ventricle of the heart during a single systole is called ______ |
| The volume of blood pumped by each ventricle in one minute is called ______ |
| The pumping action of the muscle in the extremities and respiratory system along with venoconstriction to move oxygen poor blood back to the heart is called ___ |
| The pressure of the blood in the arteries is called |
| a condition caused by ceasing vigorousley exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the hart and brain is called _____ |
| The greatest volume of air that can be forcibly exhaled after the deepest inspiration is called_____ |
| a dangerous condition that occur if an individual hold his her breath, causing the glottis to close the stomach muscles to contract, forming an on equal pressure in the chest cavity, reduced blood flow to the hart and insufficient oxygen supply to the brain is called ___ |
| _________ are the point at which two or ore bones meet articulate and where movement occurs |
| Bands of sheet like fibrous tissues that connect bone to bone and reinforce joints from dislocation they are nonelastic and have limited range of motion |
| Band of dense fibrous tissue forming the termination of a muscle and attaching muscle to bone with a minimum of elasticity is called___ |
| White semi opaque fibrous connective tissue cushions and prevents wear on articular surfaces is called ______ |
| Anatomical term for Anterior |
| Anatomical term for Posterior |
| Anatomical term for Supine |
| Anatomical term for Medial |
| Anatomical term for Lateral |
| Anatomical term for prone |
| Anatomical term for suprior |
| Anatomical term for Inferior |
| Anatomical term for unilateral |
| Anatomical term for bilateral |
| horizontal plane ( transverse) |
| sigittal plane |
| frontal plane |
| Flexion |
|
extension
|
|
abduction
|
|
adduction
|
|
Rotation
|
| circumduction |
|
agonist
|
|
antagonist
|
|
primary movers
|
|
assistors
|
|
Stabilizers
|
|
isometric contraction
|
|
Concentric Contraction
|
|
Eccentric contraction
|
|
Isotonic contraction
|
| Fast twitch muscle fibers are ___ |
| Name three postural deviations of the back |
| List six classes of nutrients |
| What are vitamins? |
| which body part does this chronic injury occurs most often Plantar Fascist |
| Which body part does this chronic injury occurs most often chondromalacia |
| which body part does this chronic injury occurs most often Achilles tendonitis |
| Specificity of training principal (SAID) stands for |
| Describe SAID |
| Describe reversibility principal |
| Growths that develop on the vocal cords due to overuse injury, resulting in severe chronic hoarseness. |
| Describe Principal of over training |
| List the health related components of physical fitness |
| List the skill related components of physical fitness |
| Which other organization's training recommendations does AFAA support |
| define Par - Q |
|
Name the 6 classes of nutrients
|
|
RDA
|
|
DRI
|
|
Name the functions of water consumption in our bodies
|
|
Lack of water can cause disorders such as
|
|
List the diffrent types of carbohydrates |
|
What are vitamins
|
|
Describe the difference between fat soluble vitamins and water soluble vitamins
|
|
What are minerals
|
|
List 8 dietary guidelines for Americans outlined by the US department of health and human services and U.S department of agriculture
|
|
Describe my pyramid and how participants benefit from this resource
|
|
What is 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
|
|
Plantar fasciitis
|
|
Chondromalacia
|
|
Archilles tendonitis
|
|
What is the difference between a muscle strain and muscle sprain
|
|
list 3 ways to prevent voice nodules
|
|
list 3 ways to prevent low back pain
|
| list 3 ways to prevent shin splints |
|
4 things that may contribute to heat injuries, cardiovascular conditions, or exercise induced conditions as they relate to participation in physical activity
|
|
FITT principal
|
|
Will one FITT variable effect the other ? How? Give an example? |
|
Principle of overload
|
|
principal of progression |
|
Specificity of training principal (SAID)
|
|
Reversibility principle
|
|
Principle of overtraining
|
|
List health related components of physical fitness
|
|
List skill related components of physical fitness |
|
Outline the 2008 physical activity guidelines for Americans which reinforced the 1996 US 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?
|
|
Professional responsibilities may include what 7 items
|
|
Par-Q
|
|
Medical clearance recommendation for high-risk participants
|
|
Medical clearance recommendation for moderate risk participants
|
|
Medical clearance recommendation for low risk participants
|
|
List 10 exercise danger signs (participants should STOP exercise and instructor should assess the need for emergency response procedures)
|
|
list 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear
|
|
what should an instructor know about the effects of drugs and/or medications on exercise response
|
|
list 6 symptoms of overtraining
|
|
list 6 AFAA recommendations to avoid overtraining
|
|
In terns of hydration and rehydration .AFAA recommends : |
|
Describe appropriate exercise attire the AFAA recommends
|
|
According to AFAA a group exercise instructor should generally teach at what class level?
|
|
Instructors should evaluate exercise from which two viewpoints _____________________ and ____________________
|
| Exact wording of AFAA 5 questions |
|
AFAA recommends that every group exercise class include:
|
|
List definition, purpose, and duration of a proper warm-up
|
|
List and describe the 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate
|
|
list several special considerations for a warm up
|
|
List the definition, purpose, and duration of proper cardio respiratory training
|
|
list and describe 4 common cardio respiratory training methods
|
|
list several special considerations for cardio respiratory training
|
|
list the definition, purpose, and duration of proper muscular strength and endurance training
|
|
list and describe 4 common muscular strength and endurance training methods
|
|
List special considerations for muscular strength and endurance training
|
|
list the definition purpose and duration of proper flexibility training
|
|
list and describe three common flexibility training methods
|
|
list several special considerations for flexibility training
|
|
List the definition, purpose, and duration of a proper final class segment
|
|
list and describe three common relaxation methods
|
|
list several special considerations for a final class segment
|
|
Explain resting heart rate (RHR)
|
|
How does increase cardio respiratory fitness affect RHR
|
|
How do THRR and HRR differ
|
|
explain recovery heart rate
|
|
The preferred anatomical site for pulse checking is _______ secondary is _______
|
|
The AFAA recommended counting time for heart rate is ____ seconds
Once cued to begin , start counting beats with the number |
|
Rating of perceived exertion (RPE)
|
|
Talk Test
|
|
Abruptly stopping cardio respiratory exercise affects exercise response how?
|
|
Working above target heart rate affects exercise response how?
|
|
Stimulants
|
|
Cardiac medications ( Beta blockers etc)
|
|
Pressor response ( can result from many arm movements above the head)
|
|
How would you define 'rhythm'
|
|
What is meant by musical phrase
|
|
what are legal considerations when purchasing or creating music for group exercise
|
|
Define LIA, MIA, and HIA- explain how they differ
|
|
To lessen injury risk and maintain motivation in type A participants list 3 types of workouts that can provide different mechanical stresses to the body while allowing high intensity options for advanced training.
|
|
List 4 motivation techniques to sustain a type B participant for lifelong adherence.
|
|
list a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant
|
|
Discuss how exercises performed in water can help improve body weight, enhance cardiovascular system and prevent injuries
|
|
What is the difference between land and water when it comes to exercise design
|
|
State the difference between circuit and interval training methods
|
|
list and summarize the two circuit training formats
|
|
What is work/active recovery ratio interval training
|
|
What is work to recovery ratio when teaching interval training?
|
|
list a minimum of four things one should do to ensure they are riding properly (cycling)
|
|
list 3 things an instructor should consider when designing an indoor cycling class
|
|
For group exercises AFAA recommends a range between ____to ____ repetitions depending on whether the focus is muscular
|
|
list 4 muscles that tend to be weaker than their opposing groups
|
|
list 4 muscles that tend to be tight
|
|
Discuss constant vs variable resistance and what form of equipment used in group exercise class would resemble variable resistance
|
|
list 7 action steps for designing a resistance tubing class
|
| list a minimum of 3 strength training sequences appropriate within the group exercise setting |
|
list 7 principals of mat science
|
|
list 4 class format guidelines for MAT science
|
|
what are guidelines for various participant step levels
|
|
List the appropriate BPM for:
|
|
List techniques for body alignment
|
|
List stepping techniques
|
|
How to prevent knee injury while stepping
|
|
What does EIA stand for and how can it be prevented
|
|
List 6 exercise guidelines for participants with heart disease
|
|
list 4 exercise guidelines for participants with arthritis
|
|
List 4 precautions that should be taken for diabetic participants who are attending a group exercise class
|
| list 8 exercise guide lines for a participant with hypertension |
|
No one rule necessarily applies to all large sized adults in terms of exercise precautions because ________
|
|
what is preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range
|
|
what method of resistance training would be appropriate for older adults with arthritis and osteoporosis
|
|
list 2 methods of stretching that are recommended for older adults
|
|
list at least 4 program design guidelines for the older adult
|
|
List 3 exercise considerations during pregnancy
|
|
list 5 things a fitness professional should consider prior to working with pregnant women
|
|
list 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken
|
|
list 4 exercise recommendations outlined by USDHHS, ACSM
|
|
list 3 general guidelines to resistance training in children and adolescents
|
|
list 3 special considerations regarding resistance training in children and adolescents
|
|
discuss 4 way to ensure a successful substitute teaching experience
|
|
list 7 service group exercise instructors should deliver in order to adhere to the standard of care outlined by the fitness industry
|
| List three physiological adaptations that occur to improve exercise performance? |
| Excess Post-Pxygen Consumption (EPOC) |
| Oxygen Deficit |
| Anaerobic Threshold |
|
Aerobic Capacity |
| Lactic Acid |
|
Aerobic vs. Anaerobic difference in the breakdown of glucose?
|
|
Aerobic vs. Anaerobic difference in source of fuel
|
|
Aerobic vs. Anaerobic difference in duration of activities
|
|
Aerobic vs. Anaerobic difference with EPOC
|
|
Aerobic vs. Anaerobic difference in intensity
|
|
Aerobic vs. Anaerobic difference in usage of Oxygen for chemical breakdown
|
|
Aerobic vs. Anaerobic difference in by-products
|
|
What is the average resting blood pressure of a healthy person?
|
|
High Blood Pressure?
|
|
Pre hypertension
|
|
|
|
|
|
|
|
|
|
| Name the quadriceps goup |
|
|
|
|
What two muscles are considered the hip flexor and the Lateral Spinal Flexor?
|
|
|
|
|
|
| isokinetic |
|
Which 3 muscle contractions are used in a group exercise setting?
|
|
Musculoskeletal benefits of weight bearing activities
|
|
Musculoskeletal benefits of increased muscular strength
|
|
Musculoskeletal benefits of increased muscular flexibility
|
|
Define the stretch reflex, its purpose, and when it occurs
|
| Explain why ballistic movements can be dangerous |