question

What is the definition of a scope of practice?

answer

The legal range of services that professionals in a given field can provide, the settings in which they can be provided, and the guidelines or parameters that must be followed.

question

What member of the Allied Healthcare Continuum can evaluate patients to diagnose ailments and implement treatment plans?

answer

Physicians/Doctors

question

Name some reasons why there is expected growth in Group Fitness jobs between 2008 and 2018.

answer

Concerns about childhood obesity. Growing number of schools eliminating P.E. from curriculum Baby Boomers wanting to stay healthy, physically fit, and independent A growing elderly population that seeks relief from arthritis and osteoporosis through individualized exercises, pilates, and yoga To replace the number of GF instructors that leave the industry every year Growing number of club memberships among young adults concerned about physicial fitness

question

What member of the Allied Healthcare Continuum can teach clients proper nutrition through recipes, meal plans, food preparation methods, and implementation of special diets?

answer

Registered Dieticians

question

What member of the Allied Healthcare Continuum can lead patients through therapeutic exercise and teach them to perform additional exercises to facilitate rehabilitation?

answer

Physical therapists/Occupational therapists

question

What member of the Allied Healthcare Continuum can teach athletes exercises to prevent injury and take them through therapeutic exercises following injury.

answer

Athletic Trainer

question

ACE-certified Group Fitness Instructor Scope of Practice

answer

Develop and implement exercise programs that are safe, effective, and appropriate Conducting pre-exercise health screenings and stratifying risk for CVD Administering appropriate fitness assessments based on health screening, current fitness, lifestyle factors, and goals Teach correct exercise methods and progressions through demonstration, explanation, and proper cueing and leadership techniques Instructing class participants how to monitor HR Empowering people to begin and adhere to their exercise programs using guidance, support, motivation, lapse-prevention strategies, and effective feedback Assessing the class environment by evaluating/monitoring the room and eq before and during each class Educating participants about fitness and health-related topics to help them adopt healthful behaviors for long-term success Protecting client confidentiality according to HIPAA Always acting with professionalism, respect, and integrity Recognizing scope of practice and always referring participants to other healthcare professionals when appropriate Being prepared for emergency situations and responding properly when they occur

question

Guidelines under the ACE Code of Ethics

answer

Equal and fair treatment to all clients To provide safe and effective instruction Must maintain current CPR/AED and first-aid knowledge Uphold and enhance public appreciation and trust for the health and fitness industry Stay current on health and fitness research and understand its practical application To refer participants to other health care professionals when appropriate Comply with all business, employment, and intellectual property laws Maintain the confidentiality of client information Establish and maintain clean professional boundaries

question

What are the skill-related fitness components?

answer

Agility, coordination, balance, power, reaction time, speed

question

What are the health-related fitness measures?

answer

Body composition, cardiorespiratory endurance, muscular strength and balance, neuromuscular strength, and flexibility

question

Potential Physiological Benefits of Warm-Ups:

answer

Increased metabolic rate Gradual increase of blood flow to working muscles Increased force and speed of muscle contraction Decreased muscle relaxation time following contraction Increased elasticity in muscles, joints, and tendons Gradual energy production, preventing lactic acid build-up Decreased risk of abnormal heart rhythm

question

Group Fitness Trifecta

answer

Education Teamwork Class Value

question

Three factors that determine Class Value

answer

Class count Cost per head Penetration

question

What are the three broad groups of fitness?

answer

Cardio - meant to increase cardiorespiratory strength Strength training - increasing muscle strength by using a variety of muscle groups Mind/Body - works core strength, balance, flexibility, overall strength, and breathing along with techniques for increasing focus and relaxation

question

5 types of musculoskeletal injuries

answer

Strain Sprain Cartilage Damage Bone Fractures Overuse Conditions

question

Considerations for those exercising with sprains

answer

Choose exercises that do not involve the injured joint Gradually reintroduce activity involving joint Avoid movement in end ranges of motion Monitor for recurring symptoms of increase in severity of symptoms

question

Factors associated with injury

answer

Flooring Exercise Surface Footwear Equipment Movement Execution Class Intensity and Frequency of Participation Pre-Class Evaluation

question

What is a sprain and what are the symptoms of a sprain?

answer

A sprain is an acute injury to the ligament caused by sudden trauma to the join. Symptoms are pain, loss of mobility, localized swelling, loss of use, joint instability, and discoloration

question

Three Phases of Tissue Healing

answer

Inflammatory Phase - takes place for up to six days after injury occurs Fibroblastic/Proliferation Phase - takes place from about Day 3 to Day 21 Maturation/Remodeling Phase - takes place from about Day 21 to 2 years

question

Under the Stability portion of the 3 "S"'s, instructors should consider

answer

Keep high impact moves to a minimum Minimize join stress - limit one legged hops to fewer than 8 Lower heels to floor during most movements Stay within industry guidelines for music tempo Keep cycling below 110 rev/min Pay attention to position of spine in any movement Promote muscular balance in cardio strength, flexibility, and fusion classes Use anticipatory cues prior to movements

question

In the Cardiorespiratory Segment of a group exercise class, the GFI should:

answer

Increase intensity gradually Give options for impact and intensity Monitor intensity using heart rate and/or PRE Use music to create a motivational atmosphere Target a variety of muscle groups Promote independence/self-responsibility Include a post-cardio cooldown/stretch Build sequences logically and progressively

question

Areas of Responsibility (reducing liability)

answer

Health Screening Fitness Testing and Exercise Programming Instruction Supervision Facilities Equipment Risk Management

question

To legally substantiate a charge of negligence, four elements must be shown to exist:

answer

The defendant had a duty to protect the plaintiff The defendant failed to exercise the standard of care necessary to perform that duty That such failure was the proximate cause of an injury The injury caused damage to occur to the plaintiff

question

To legally substantiate a charge of negligence, the following four elements must be shown to exist:

answer

That the defendant had a duty to protect the plaintiff That the defendant failed to exercise the standard of care necessary to perform that duty That the failure to perform that duty was the proximate cause of injury to the plaintiff That the injury caused damage to the plaintiff

question

Cardiorespiratory Training, Moderate Intensity: frequency, duration, and exercises

answer

Less than or equal to 5 days a week Less than 30 minutes a day Aerobic activities or weightbearing exercises

question

Resistance Training, frequency, duration, intensity, and exercises

answer

2-3 days a week 60%-80% of 1 RM 2-4 sets of 8-25 repetitions 8-10 exercises that include all major muscle groups Muscular strength and endurance, calisthenics, and neuromuscular exercise

question

Combination of Moderate and Vigorous Intensity Cardiorespiratory Training

answer

3-5 days a week 20-30 minutes a day Aerobic activities or weightbearing exercise

question

Vigorous Cardiorespiratory Training

answer

Less than or equal to 3 days a week 20-25 minutes a day Aerobic activities or weightbearing exercise

question

40%-60% VO2R/HRR

answer

Moderate intensity cardiorespiratory training

question

General Exercise Recommendations for Healthy Adults: Flexibility

answer

Less than or equal to 2-3 days a week Less than 4 repetitions per muscle group Static stretches of 15-60 seconds per hold PNF: Hold 6 seconds, 10-30 second assisted stretch Stretch to limits of discomfort within a safe ROM All major muscle-tendon groups

question

What is the Chain of Survivial?

answer

Recognize signs of cardiac arrest and activate EMS Perform CPR, emphasizing chest compressions Rapid defibrillation Integrated post-cardiac arrest care

question

Under the ACE Integrated Fitness Training Model, what are the phases of Functional Movement and Resistance Training?

answer

Stability and Mobility Training Movement Training Load Training Performance Training

question

Under the ACE Integrated Fitness Training Model, what are the phases of Cardiorespiratory Training?

answer

Aerobic Base Training Aerobic Efficiency Training Anaerobic Endurance Training Anaerobic Power Training

question

What are the three determinants (categories) for physical activity:

answer

Environmental Factors Personal Attributes Physical-Activity Factors

question

What is considered the most important variable for program adherence?

answer

Activity History

question

Time and Access to Facilities is part of what determinant for physical activity?

answer

Environmental Factors

question

This type of motivation relies on external factors that are suggested by someone/something else. What feelings do they tend to experience in regards to their participation?

answer

Introjection Guilt, tension, pressure, being controlled

question

Self-efficacy

answer

The belief in ones capabilities to successfully engage in an exercise program

question

Adults should engage in at least ___ minutes of moderate intensity aerobic physical activity per week.

answer

150

question

During this stage of the TTM, the person is still sedentary but is considering becoming physically active. Bonus: What does TTM stand for?

answer

Contemplation Stage Transtheoretical model of behavioral change

question

During the Action stage of the TTM, what is the participant going through?

answer

They are engaging in regular physical activity and have been doing do for less than 6 months. They need reinforcement and feedback, as they may still be ambivalent towards sticking with the program and are likely to drop out.

question

A potential participant has a systolic bp of 130, LDL of 135, and is 35 years old. Are they at risk for CVD?

answer

No, they only show one risk factor (LDL choloesterol of 130 or higher).

question

What is claudication?

answer

Pain sensations or cramping in the lower extremities associated with inadequate blood supply

question

Risk Stratification for CVD: How many risk factors are there each for low, moderate, and high risk?

answer

Low: One or less Moderate: 2 or more High risk: Symptomatic (3+) or known cardiovascular, pulmonary, renal, or metabolic disease

question

Name the steps of pre-class preparation:

answer

Assess the Room Prepare Equipment Appropriate Attire and Equipment Know the Participants Orient New Participants and Preview Class Format Acknowledge Class Participants

question

What does RPE stand for?

answer

Ratings of perceived exertion

question

In what type of class would the use of HR monitors be best?

answer

Group cycling or running

question

How to figure out Maximum Heart Rate (MHR):

answer

208 - (Age X .70)

question

Figure out the MHR of a 37 year old.

answer

182 bpm

question

What is the target heart rate for a 20 year-old?

answer

107-175

question

What would be the target heart rate (55%-90%) of a 25 year old?

answer

Find the MHR first (208-(25X.70)) then multiple my .55 and .90. 104-171

question

What is the standard deviation for MHR?

answer

Plus or minus 12 bears per minute (bpm)

question

Overweight or deconditioned people reach their ___ more quickly and with less effort.

answer

THR

question

RPE scale goes from _ to __.

answer

6 to 20

question

The Dyspnea Scale

answer

+1 - Mild, noticeable only to exerciser +2 - Mild, some difficulty noticed by observer +3 - Moderate difficulty, participant can still exercise +4 - Severe difficulty, participate must stop exericising

question

What does the First Ventilatory Threshold (VT1) represent?

answer

A level of intensity where lactic acid begins to accumulate in the blood. It is the crossover point, where talking should not appear challenging or uncomfortable to the individual.

question

What does the Second Ventilatory Threshold (VT2) correspond with?

answer

The lactate, or anaerobic threshold, and it is the point at which lactic acid accumulates at rates faster than the body can buffer and remove it.

question

What do look for in lateral view posture:

answer

Suspended head Ears over shoulders Shoulders over hips Hips over knees Knees over ankles Three natural curves of the spine Knees should be unlocked

question

What to look for in posture in Anterior and Posterior views

answer

Feet shoulder width-apart (watch pronation or supination) No shifting or leaning to one side (hips, shoulders)

question

What to look for in posture for the Anterior View

answer

Arms should hang with equal space between torso Thumbs and index finger only should be visible Knees pointing forward

question

Skinfold Caliper measurements - percentage chart for obesity:

answer

Women - Athletes - 14-20% Men - Athletes - 6-13% Women - Fitness - 21-24% Men - Fitness 14-17% Women - Average - 25-31% Men - Average 18-24%

question

BMI reference chart

answer

Normal Weight 18.5-24.9 Overweight 25-29.9 Grade I Obesity - 30-34.9

question

What is an example of a cardiorespiratory endurance test once can administer in a group fitness atmosphere?

answer

YMCA submaximal step test

question

Give examples of student-centered instruction:

answer

Fostering Independence Encouragement Attainable goals Realism

question

Leadership Styles that can be applied to group exercise:

answer

Visionary: Inspires by sharing a heart-felt, shared goal Coaching: Taking people aside to learn their aspiration and gives feedback in the those terms and helps move towards those goals Democratic: Knowing when to listen and ask for input and draws on what others know to make better decisions Affiliative - the realization that having fun together is not a waste of time, but builds emotional capital and harmony

question

How can you recommend a participant use mirrors in the exercise space?

answer

Tell them to use the mirrors to keep an eye on their form, alignment, and posture.

question

General principles involved in each major segment of group exercise

answer

Pre-Class Preparation Warm-up Cardiorespiratory Muscle Strength and Endurance Flexibility/Cool-down

question

A few common principles guiding the warm-up for any group exercise class

answer

Use dynamic movements Movements should focus on rehearsal moves All major muscle groups are addressed through dynamic range of motion (ROM) movements. If stretching, hold briefly (5-10 seconds) Verbal directions are clear and concise and music volume, tempo, and atmosphere are appropriate

question

What are movements that are identical to but less intense than the movements that will be done during the work-out phase?

answer

Rehearsal Moves

question

What is Fartlek training?

answer

It's a form of interval training where the exerciser to change the intensity based on how he or she is feeling.

question

What is Interval Training?

answer

It's a form of cardiorespiratory training where the exerciser alternates working at high and low intensities.

question

In the muscular strength and endurance segment, it is suggested that a GFI should:

answer

Promote muscular balance, functional fitness, and proper progressions Maintain and observe participants' form and offer modifications for those with injuries or disabilities Give visual, verbal, and physical corrections on participant's body mechanics and posture/alignment Use eq safely and effectively Create a motivational and instructional atmosphere

question

What are some muscles that often need strengthening?

answer

Anterior Tibialis Hamstrings Rhomboids/Mid Traps Pec Minor/Lower Traps Shoulder external rotators Triceps Lattisimus Dorsi Gluteals Posterior Deltoid

question

What is proprioception?

answer

Proprioception is your bodies awareness of change in its external environment.

question

What are the sensory receptors in the muscle?

answer

The Golgi Tendon Organ (GTO) and the Muscle Spindles.

question

Posture/Gait muscles that often need strengthening

answer

Abdominals Adductors Abductors Erector Spinae

question

Muscles that often need stretching

answer

Gastrocnemius Quadriceps/iliopsoas Upper traps Hamstrings Pec Major Sternocleidmastoid Anterior/medial deltoids

question

Muscle Group that often needs strengthening AND stretching:

answer

Hamstrings

question

What can the use of 1-3 pound hand weights do to heart rate and O2 consumption?

answer

The use of 1-3 pound hand weights can increase heart rate by 5-10 bpm and O2 consumption by 5-15%.

question

Should you use weights above 3 pounds?

answer

No, because they can put undue stress on the arm and shoulder muscles and wrist and shoulder joints.

question

If using weighted vests during exercise, experts recommend:

answer

That your vest does not exceed 5-10% of your body weight to ensure safety and comfort.

question

What is the myotatic stretch reflex?

answer

It is a muscle contraction in response to stretching a muscle. For instance, if a person overstretches, the muscle shortens to protect itself.

question

How can you help participants enhance their stretching experience?

answer

Remind them of proper posture throughout stretching to promote overall body stability and balance.

question

Besides stretching, what can be included in the flexibility segment of class?

answer

Relaxation and Visualization

question

What is the cognitive domain?

answer

The brain's ability to gather and retain information and knowledge

question

What is the affective domain?

answer

This describes the emotional behaviors, beliefs, and attitudes of the participant. These all shape a person's feelings about exercise, and can be positively affected by the GFI.

question

What is the motor domain?

answer

This refers to those activities requiring movement (learning new motor and breathing skills, which form the basic foundation of exercise classes). Most instructors focus on this domain, but a well-rounded instructor pays close attention to all three domains for a more complete approach.

question

What are the three stages of learning?

answer

Cognitive Associative Autonomous

question

Three techniques GFIs can use to effectively teach a multi-level class:

answer

Motivation - Make the participants feel successful Progression Teaching - Transitioning from simple to compound movements Cueing and Correction - giving feedback.

question

Three steps in giving proper feedback:

answer

First, point out something positive the person is doing. Second, mention the needed correction, known as the performance standard of the movement or exercise. Third, offer positive reinforcement on the immediate correction.

question

When establishing class goals, effective group leaders work ________.

answer

Backwards.

question

The difference between truly amazing classes and mediocre ones usually returns to the topic of:

answer

Planning

question

Another word for the "cool-down" portion of class:

answer

Transition

question

First and foremost, group fitness classes should be arranged to ensure the ______ of __________.

answer

Safety, participants

question

What is "mirroring"?

answer

When an instructor faces the class and teaches by mirroring the movements of the class. I.E., to get the class to lift their left arm, instructor would lift their right arm.

question

The momentary absence of the teacher in front of the room promotes:

answer

kinesthetic awareness

question

What is considered good Pre-Class Leadership?

answer

Arriving to class early in order to access the safety and availability of equipment, checking the music as well as the bass, treble, volume, mic, and connections, and connecting with the participants as they arrive to class, establishing a rapport with them.

question

What are the four questions to ask when you do an exercise evaluation?

answer

What is the functional objective? Which joint actions (and other movements) achieve that objective safely? Does the exercise start from a point of stability and add mobility within a safe ROM? Who are my participants?

question

Name the five Teaching Techniques:

answer

Command Practice Self-Check Reciprocal Inclusion

question

Name the five Teaching Strategies:

answer

Part-to-Whole (isolation before integration) Spatial Simple-to-Complex Slow to Fast (Half-Time) Repetition Reduction

question

A _______ organizes beats into musical _______

answer

meter, patterns

question

A _______ is a group of beats formed by the _______ ________ of a heavy ______ on the downbeat of each group.

answer

measure, regular occurrence, accent

question

In yoga, flexibility, mind-body, and boot-camp classes, music is more of a _________.

answer

Motivator

question

Choose music with a consistent beat in _____-_____ cardiorespiratory training.

answer

Steady state

question

Tempo range for low-to-mid impact aerobics, some dance classes, aquatic and conditioning classes

answer

122-129

question

Tempo range for beginner step classes and low end low-impact classes

answer

100-122

question

"Cross phrases" or "split phrases" are:

answer

When linked movements take more or less than eight counts.

question

Common Group Fitness Safety Recommendations:

answer

Keep all one-legged hopping movements to fewer than 8 Keep high-impact moves to a minimum Lower heels to the floor during most movements Keep cycling RPM under 110 Keep music tempo and volume within industry standards Promote muscular balance in cardio strength, flexibility, and fusion classes Use anticipatory cues prior to movements Pay close attention to the position of the spine in any movement

question

Freestyle Choreography

answer

When an instructor teaches a movement or skill and then changes to a new movement or skill.

question

What is the strictest form of choreography?

answer

Scripted

question

What is the Linear Progression of Cardiorespiratory Choreography?

answer

Base Movement (8 counts of music) Add arms Add direction ------------------------ Change the Legs (16 counts of music) Change the Arms

question

Cueing - what does the acronym STEMS stand for?

answer

Safety - breathing, anatomical, alignment Timing - Numerical, counting, rhythm, tempo Education - Functional purpose, relevance, progressions and regressions Motivation - Positive reinforcement, encouragement, energetic, humor Structure - Cues relating to movements, such as directional and spatial cues, also involving equipment

question

What are the three methods of learning?

answer

Visual, Verbal, Kinesthetic

question

To teach effectively to verbal learners, what can you consider?

answer

Use specific, succinct cues Count down so participants can predict their intensity Take care of your voice - use your diaphragm to project, avoid excessive coughing, and drink plenty of water. Keep music volume low and avoid cueing at inopportune times

question

To teach effectively to visual learners, what can you consider?

answer

Palpate the specific muscle groups you are using Point to the direction you are speaking about Hold up numbers with fingers and incorporate Aerobic Q-signs

question

To teach effectively to kinesthetic learners, what can you consider?

answer

Refer to exercises as to how they should "feel" to the participant Use tactile corrections if you have permission

question

Use the following tips when making corrections in order to create a positive experience for participants:

answer

Cue to the solution, not the problem Cue to the solution in a general sense, then specifically to the person, then use a kinesthetic correction if possible Offer "Level 1" and "Level 3" movements while teaching to the "Level 2" movements rather than use words like "progression", "regression", and beginner, intermediate, advanced. Offer specific and immediate feedback

question

What is adherence?

answer

Voluntary and active involvement in an exercise program

question

What is motivation?

answer

The psychological drive that gives behavior direction and purpose.

question

Transtheoretical Model of Behavioral Change

answer

Pre-Contemplation Contemplation Preparation Action Maintenance

question

Most of the time, GFIs will work with people who are in the _________ stage of the TTM.

answer

Preparation

question

Wolf's Law

answer

Bones will respond to the stimulus places upon them

question

What you should do when a participant is in the contemplation phase of the TTM

answer

Provide opportunities to ask questions and express apprehensions Provide general info about exercise Provide info about different types of activities, fitness facilities, programs, and classes Provide cues for action such as passes to nearby facilities and invitations to open houses, tours, or information sessions

question

What you should do when a participant is in the maintenance phase of the TTM

answer

Identify early stages of staleness to prevent burnout Create reward systems of continued adherence Keep exercise environment enjoyable to fight boredom Provide continued education about barrier identification Maintain social support from family and friends and from within the exercise environment

question

What variables are under the Personal Attributes factors influencing exercise participation and adherence?

answer

Demographic Variables Activity History Biomedical Status Psychological Traits Knowledge, Attitudes, and Beliefs

question

People who have internalized motivation for exercise benefits are said to have __________ __________ and often don't actually enjoy the exercise itself.

answer

integrated regulation

question

Positive thinking is an important precursor to __________.

answer

Motivation

question

In the exercise context, self-efficacy is:

answer

The belief in one's own capabilities to successfully engage in a physical activity program.

question

Characteristics of an Ideal Group Fitness Instructor

answer

Punctuality and Dependability Professionalism Dedication Willingness to Plan Ahead Willingness to Take Responsibility Recognizing the signs of instructor burnout Good communication skills and sensitivity to participants' needs

question

Participants can be taught goal-setting strategies by applying SMART goals. What does this stand for and mean?

answer

S - Specific - What will you do, when, where, and with whom? M - Measurable - How will you know when you have reached your goals? A - Attainable - Can you perform this exercise/goal at this time? R - Relevant - Are your goals relevant to your needs, interests, and abilities? T - Time-bound - How soon, how often, for how long?

question

Signs of Exercise Dependence:

answer

Continuing to exercise despite injuries or illness Extreme levels of thinness Guilt, irritability, and depression when unable to exercise

question

The National Association of Anorexia Nervosa and Associated Disorders recommends you should approach someone you suspect has an eating disorder with what method?

answer

CONFRONT C - Concern O - Organize N - Needs F - Face the confrontation R - Respond O - Offer (help and suggestions) N - Negotiate (another time to talk) T - Time (problem won't be fixed overnight)

question

What do beta blockers do and what special population would take them?

answer

Beta blockers blunt the heart rate and people with Coronary Heart Disease are the most commonly prescribed.

question

What disorder is an important risk factor for myocardial infarction, stroke, and sudden death?

answer

Hypertension

question

What challenges are presented when exercising with excessive amounts of body fat?

answer

More stress on joints and muscles Individuals are most likely under-conditioned

question

Number one priority when instructing obese participants and how this can be prevented:

answer

Keeping the activity at an intensity levels that does not cause pain and soreness. Using a variety of activities that use the arms and legs together and emphasize low-intensity, high-duration activities.

question

Five Key Benefits of physical activity programs for children:

answer

Decreased feelings of depression and anxiety Decreased risk of Type 2 diabetes Decreased risk of hypertension and high blood pressure in youth Increased lean muscle and reduces fat Helps strengthen and maintain healthy joints, bones, and muscles

question

Seven considerations when creating exercise programs for participants with diabes:

answer

Know the timing and of medication Know the type of medication Make sure blood glucose levels are above 100/less than 300 before exercise Know timing of last meal and amount/type of food Be aware of the intensity, duration, and type of exercise the person can perform Be aware of secondary medications

question

The most common approaches for the management of risk potential are:

answer

Avoidance - (activity judged too hazardous) Reduction (make changes that render activities safer) Retention (risks of physical activity should result in minimal potential damage) Transer - (risk of participation is transferred to another party through a waiver or insurance)

question

Four strategies to increase class value:

answer

Music - Use music as motivation. Perceived effort and endurance increase up to 15% Exercise/Choreography Selection - Cont. education to refresh moves, learn new techniques, learn from other GFIs Equipment - Use new eq, use a variety, don't use too much and risk confusing/intimidating participants Member Interaction - Create bonds with partner exercises, encourage buddying up, create bonds by making eye contact, greeting participants

question

What are the three types of muscle tissue?

answer

Skeletal Smooth Cardiac

question

The sense of knowing where the body is in relation to its various segments and the external environment

answer

Proproception

question

The overall function of the nervous system:

answer

Collects information about conditions in the body's external state Analyzes the information Initializes appropriate responses to fulfill specific needs

question

Axial skeleton is comprised of __ bones.

answer

74

question

What are the axial skeleton's primary functions?

answer

To protect the nervous system To provide the main axial support for the body

question

How many bones are in the human skeleton total?

answer

206

question

What primary functions does the human skeleton perform?

answer

Support Movement Protection Storage Hemopoiesis

question

Hemopoeises

answer

The formation of blood cells

question

Four important functions of the lymphatic system:

answer

Destruction of bacteria and other foreign substances in lymph nodes Specific immune responses that aid in manufacturing antibodies to destroy bacteria and foreign substances Returns interstitial fluid to the bloodstream Prevents excessive accumulation of tissue fluid and proteins by draining into highly permeable lymphatic capillaries in the connective tissues

question

The digestive system carries out six basic processes:

answer

Ingestion of food into mouth Movement of food along the digestive tract Mechanical preparation of food for digestion Chemical Digestion of food Absorption of digested food into the circulatory and lymphatic systems Elimination of indigestible substances and waste products from the body by defecation

question

What system provides a means to replace oxygen and remove carbon dioxide from the blood?

answer

The respiratory system (what it provides for the body)

question

During exercise, the respiratory system regulates ____-____ balance.

answer

acid-base (what system regulates this balance during exercise)

question

The Cardiac Cycle

answer

The period from the beginning of one heartbeat to the beginning of the next.

question

The cardiovascular system is also called:

answer

The circulatory system (another name for it)

question

The ____________ system and the ___________ system work with each other to deliver oxygen and nutrients to the body's tissues.

answer

cardiovascular, respiratory (what do they do in tandem with each other)

question

Describe the Transverse Plane and name some common exercises that take place within the plane

answer

The transverse plane is divides the body into top and bottom halves. Horizontal wood chops, helicopters, and standing flys

question

Rotational Movement occurs in what plane?

answer

This type of movement occurs in the Transverse Plane

question

Describe the Frontal Plane and name some common exercises that take place within the plane

answer

The front plane divides the body into front and back halves. Hip abduction (side leg lifts), dumbbell lateral (side) raise

question

Lateral Movement occurs in what plane?

answer

This type of movement occurs in the Frontal Plane

question

Describe the Sagittal Plane and name some common exercises that take place within that plane

answer

The Sagittal Plane divides the body into left and right halves. Front or back leg lifts, bicep curls, front and back lunges

question

Forward and backward movements occur in what plane?

answer

This type of movement occurs in the Sagittal Plane

question

What are the three planes of movement?

answer

Sagittal Frontal Transverse

question

A participant is performing a bench press. What type of kinetic chain movement is this, and in what plane of movement does the exercise occur?

answer

This exercise is an open-chain movement and it occurs in the transverse plane.

question

How is an open-chain movement described?

answer

A movement where the distal aspect of the extremity moves freely and is not fixed to an object

question

How is a closed-chain movement described?

answer

A movement where the distal segment meets considerable external resistance and restrains movement.

question

Which chain of movement is more functional for daily living and also is more stable for joints?

answer

Closed-chain movement

question

A participant is performing forward lunges. What chain of movement is this categorized under and in what plane is it occurring?

answer

This type of movement is a closed-chain movement and it occurs in the sagittal place.

question

What are the three systems that synthesize ATP in our bodies during exercise?

answer

Phosphagen Anaerobic Aerobic

question

A long-distance runner would be pulling from what source of ATP in his or her body?

answer

This kind of athlete would primarily use the Aerobic System to synthesize ATP

question

For 100 meter sprinters or a gymnast performing on the vault, what system would he/she be using in his/her body to produce ATP?

answer

These are examples of athletes that would use the Phosphagen system to synthesize ATP

question

What system synthesizes ATP at a somewhat slow rate, lasting for anywhere between one to three minutes of energy?

answer

Anaerobic System

question

Steps to take if you suspect a fracture:

answer

Keep victim still to prevent movement of or weight bearing on injured part Remove clothes from injury to allow assessment of severity and prevent contamination Cover open fractures with sterile gauze or clean cloth. Activate EMS and have victim lay down. Leave protruding bones alone If victim must be transported, make a splint. If extremity is grossly deformed, just prevent the limb from moving

question

What is an isometric contraction?

answer

Holding the muscles still while resisting gravity or external resistance

question

What are the 4 types of shock?

answer

Hypovolemic - caused by severe bleeding Obstructive - caused by something obstructing blood flow to the heart like a blood clot Distributive - caused by abnormal blood distribution through dilated blood vessels, like from an allergic reaction/spinal injury Cardiogenic - failure of heart to pump effectively, like cardiac arrest or cardiomyopathy

question

Considerations when teaching participants with MS:

answer

Treatment strategy aims to slow the progression of disease Allow more time for the start and completion of movements Incorporate stretching as a major portion to combat spasticity Balance becomes an issue/ ensure precautions to prevent falling As balance worsens, create exercises that can be done sitting Swimming in water below 80 degrees is very beneficial; warmer water can cause premature fatigue Avoid high heat and humidity Void the bladder often, as bladder control worsens with MS

question

General Exercise Recommendations for Older Adults

answer

Design interventions that can be reproduced at home Tailor the interventions to performance needs, goals, health, and cognitive conditions Provide reinforcement for participant's progress Incorporate the key components of physical activity for elderly people: Endurance, strength, balance, flexibility

question

Benefits of exercise in pregnant women

answer

Improved posture and body mechanics Reduced pelvic and rectal pressure Increased energy levels Improved circulation

question

Considerations for those exercising with strains:

answer

Gentle stretching before and after exercise Avoid strenuous and ballistic moves Gradually increase the intensity of the activity Keep movements to a pain-free ROM Monitor for return in symptoms or increase in severity

question

How cost per head is calculated. What is this a component of?

answer

Divide the instructor's pay rate per class by the number of class participants. This is a component of Class Value.

ACE Group Fitness Exam – Flashcards

Unlock all answers in this set

Haven't found what you were looking for?

Search for samples, answers to your questions and flashcards