question

List 8 health benefits associated with regular participation in physical activity.

answer

decrease in: Resting heart rate, blood pressure, depression increase in: stroke volume, respiratory capacity, metabolic rate weight loss/maintenance, improved posture

question

How can interval training improve athletic performance?

answer

increase stroke volume= increased cardiac output increased tidal volume and breathing ratio= efficient use of O2 in blood increase CO2 removal due to high pulmonary ventilation= appropriate acid balance

question

List 3 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs.

answer

increase of capillaries per muscle fiber= rich supply of O2 and nutrients rapid removal of CO2 and waste allows maximum energy production increase in glycogen & triglycoride storage in skeletal muscle increase in mitochondrial volume and activity= increase in enzymes

question

Define ENERGY and it's food source.

answer

Energy= the ability to do work. Food source is carbohydrates, protein, and fats.

question

Define ATP.

answer

High energy phosphate molecule required to provide energy for cellular function. Produced both anaerobically and aerobically and stored in the body.

question

ATP-CP/ phosphagen system

answer

Simplest of 3 systems- short bursts of energy fuel source= creatine phosphate intensity= very high 95% of max intensity duration= 15-20 seconds Uses of this system= sprinting, jumping, lifting heavy things quickly, throwing a ball, kicking

question

Lactic acid system

answer

anaerobic glycolytic, sustained high intensity effort lasting 1-2 minutes fuel source= glucose- carbs breaking down into sugars intensity= short rallies, bursts, high-moderate 85-94% of max intensity duration= 1-2 minutes Uses of this system= prolonged sprints, rallies in soccer, floor routine in gymnastics,

question

Aerobic system

answer

oxidative metabolism fuel source= glucose, fat, or protein intensity= moderate 75-85% of max intensity duration= 3-5 minutes or more Uses of this system= resting activities, walking, jogging, swimming,

question

AEROBIC

answer

with oxygen; requiring oxygen to be sustained

question

ANAEROBIC

answer

without oxygen; short bursts w/o oxygen, explosive movements

question

STEADY STATE

answer

constant submaximal exercise below lactate level so that energy production and oxygen absorption meets requirements of imposed exercise

question

EXCESS POST-OXYGEN CONSUMPTION (EPOC)

answer

O2 remaining elevated above resting levels for several minutes during recovery

question

OXYGEN DEFICIT

answer

O2 consumption is lower than necessary to supply appropriate ATP production required of any exercise

question

ANAEROBIC THRESHOLD

answer

The point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated

question

AEROBIC CAPACITY

answer

Ability of the body to remove O2 from the air and transfer it thru lung and blood to working muscles

question

LACTIC ACID

answer

By-product of anaerobic metabolism of glucose.

question

AEROBIC QUALITIES

answer

-complete breakdown of glucose -can utilize carbs, fats, or proteins as fuel -long duration activity -smaller EPOC -submaximal work (moderate intensity) -CO2 and H2) are end products -uses oxygen in chemical breakdown

question

ANAEROBIC QUALITIES

answer

-partial breakdown of glucose -can only use carbs as fuel -short duration activity -greater EPOC -maximal output (high intensity) -by-product is lactic acid -doesn't need O2 in chemical breakdown

question

STROKE VOLUME

answer

amount of blood pumped from each ventricle with each beat

question

CARDIAC OUTPUT

answer

volume of blood pumped by each ventricle in ONE MINUTE

question

VENOUS RETURN

answer

the pumping action of the muscles in the extremities and respiratory system along with venoconstriction to move oxygen poor blood to the heart

question

BLOOD POOLING

answer

a condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain

question

VITAL CAPACITY

answer

the greatest volume of air that can be forcibly exhaled after the deepest inhalation

question

VALSALVA MANEUVER

answer

Forceful attempted exhalation thru a closed or tightened airway. Causes unequal pressure in the chest cavity, lower blood flow to heart, insufficient oxygen supply, dizziness, loss of consciousness.

question

BLOOD PRESSURE NORMS

answer

Resting HR= 120/80mmHG elevated BP resting= 140/90

question

Primary Muscles Anterior

answer

location on body in Anatomical Position

question

Pectoralis Major

answer

Chest

question

Deltoid

answer

Top of shoulder

question

Biceps

answer

Inside of arm

question

Rectus Abdominis

answer

Front of abdomen

question

Internal Oblique

answer

Side of abdomen, underneath external oblique

question

External Oblique

answer

Side of abdomen

question

Tensor Fasciae Latae

answer

Outside of thigh under hip

question

Adductors

answer

Inside of thigh

question

Quadriceps Group: Rectus femoris vastus lateralis vastus medialis vastus intermedius

answer

center of leg above knee and up outside of rectus femoris inside of rectus femoris under rectus femoris

question

Tibialis Anterior

answer

Outside of shin bone

question

Hip Flexor and Lateral spinal Flexor: Quadratus Lumborum Iliopsoas

answer

on back from spine to hip- lateral flexion wraps from spine around hip- hip flexor

question

Primary Muscles Posterior

answer

location on body in Anatomical Position

question

Trapezius

answer

back of neck across top of shoulders

question

Rhomboid

answer

inside of shoulder blade between shoulder blade and spine

question

Triceps

answer

back of arm

question

Latissimus Dorsi

answer

back of rib cage and underneath arm to spine

question

Erector Spinae

answer

vertical muscles on sides of spine lower back

question

Gluteus Medius

answer

top of pelvis below quadratus lumborum

question

Gluteus Maximus

answer

Butt

question

Hamstrings Group: Semitendinosus and Semimembranosus biceps femoris

answer

back of adductors- inside thigh back of thigh middle

question

Gatrocnemius

answer

Calf

question

Soleus

answer

outside rear of lower leg above ankle bone

question

Achilles tendon

answer

back of lower leg

question

JOINT

answer

point at which 2 or more bones meet- where movement occurs

question

Three types of joints

answer

Synovial- freely moveable fibrous- fixed- connected by dense collagen tissue- how bones in the skull are arranged Cartilagenous- connected by cartilage, moveable, but not freely- sternum and manubrium

question

LIGAMENT

answer

bands or sheet-like fibrous tissue connection one bone to another. reinforce joints from dislocation. non elastic, limited ROM

question

TENDON

answer

band of dense fibrous tissue attaching muscle to bone w/ minimal elasticity

question

ANTERIOR/POSTERIOR

answer

front/back of body

question

MEDIAL/LATERAL

answer

toward/away from midline of body

question

SUPINE/PRONE

answer

laying on back/stomach face up/down

question

SUPERIOR/INFERIOR

answer

upper/lower half of body

question

UNILATERAL/BILATERAL

answer

one/two directions

question

HORIZONTAL/ TRANSVERSE PLANE

answer

cuts the body top ------ bottom

question

SAGITTAL

answer

cuts the body LEFT | RIGHT

question

FRONTAL

answer

cuts the body front/back

question

FLEXION

answer

decrease the angle between two bones

question

EXTENSION

answer

increase the angle between two bones

question

ABDUCTION

answer

to move away from the midline

question

ADDUCTION

answer

to move toward the midline

question

ROTATION

answer

turning around an axis of bone

question

CIRCUMDUCTION

answer

movement that the extremity can complete a 360 degree circle

question

AGONIST

answer

muscle performing the prime movement

question

ANTAGONIST

answer

muscle acting in opposition to prime mover

question

PRIMARY MOVERS

answer

muscle responsible for a particular movement- agonist

question

ASSISTORS

answer

help perform a task

question

STABILIZERS

answer

prevent undesirable/ unnecessary movement

question

ISOMETRIC

answer

contractions where the muscle is stimulated but doesn't move i.e. planks

question

CONCENTRIC

answer

muscles shortens as positive work. done against gravity i.e. bicep curl

question

ECCENTRIC

answer

muscle lengthens developing tension when muscles oppose gravity i.e. bottom of a crunch

question

ISOTONIC

answer

Tension remains constant as the muscle shortens or lengthens

question

ISOKINETIC

answer

tension developed by the muscle while shortening at constant speed. used over the full ROM i.e. arm stroke while swimming

question

Which 3 muscle contractions listed above are used in a group exercise setting?

answer

Isometric (no joint action) Concentric (positive work) Eccentric (negative work)

question

Describe fast twitch muscle fibers and slow twitch muscle fibers.

answer

Type 1- slow twitch= contain more mitochondria and myoglobin and are surrounded with more capillaries. They are slow to fatigue= prolonged activity. Type 2- fast twitch= quick, high intensity actions, fatigue easily, lots of power for a few seconds

question

What are the musculoskeletal benefits of weight-bearing activities?

answer

increase bone density (prevent osteoporosis), improve posture, muscular strength and endurance

question

What are the musculoskeletal benefits of increased muscular strength?

answer

increased physical performance

question

What are the musculoskeletal benefits of increased muscular flexibility?

answer

improves tissue elasticity and facilitates movement.

question

List 3 postural deviations of the back.

answer

Kyphosis- exaggerated curve in the thoracic area (top) Lordosis- increased concave in lumber part of back (lower) Scoliosis- lateral bending of spine sway back flat back

question

Define the stretch reflex, its purpose, and when it occurs.

answer

A spinal reflex that is involuntary and occurs when the muscle spindle sends a message to the spinal cord to cause a contraction in that muscle. Contributes to postural control and regulates muscle stiffness.

question

Explain why ballistic movements can be dangerous.

answer

they cause muscular contractions that are involuntary and can strain tendons and ligaments or cause muscle soreness.

question

Draw a diagram of a simple lever with a fulcrum.

answer

first class- seesaw second class- wheelbarrow third class- hammering a nail

question

List the 6 classes of nutrients.

answer

carbs, fats, minerals, proteins, water, vitamins

question

List the different types of carbohydrates and give examples of each.

answer

simple: glucose, fructose, galactose (simple sugars) complex: long chains of sugar i.e. grains, vegetables, legumes, starch, glycogen

question

What are VITAMINS?

answer

Non-caloric, organic compounds needed in small quantities to assist in growth function and repair.

question

Describe the difference between fat soluble vitamins and water soluble vitamins.

answer

Fat soluble (A,D,E,K) can be stored in the liver for long periods of time and are excreted in feces. Water soluble cannot be stored in the body and are excreted thru urine.

question

What are MINERALS?

answer

Inorganic compounds that regulate enzymes and maintain acid-base balance.

question

List a minimum of 8 dietary guidelines for Americans outlined by the US Dept of Health and Human Services and USDA.

answer

2 cups of fruit and 2 cups of vegetables, 3 diary servings, 3 whole grain servings, balance calories to achieve healthy weight, reduce sodium and saturated fat, increase potassium, avoid oversized portions, drink more water, limit alcohol consumption, exercise more often

question

Describe MyPyramid and how participants may benefit from this resource.

answer

MyPyramid offers guidelines for healthy eating. It shows graphically the amount of each food group to be consumed.

question

Body Composition refers to

answer

the absolute and relative amounts of the structural components of the body- fat, fluid, muscle/tissue, and bone.

question

Body Composition is best improved by a combination of

answer

30-60 minutes low to moderate intensity exercise daily, mild caloric restriction (300-500 fewer kcal per day), resistance exercise 2 or 3 times a week, and slow weight loss (1-2 lb a week).

question

To lose one pound of fat one must expend _________ kcals more than consumed.

answer

3,500

question

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

answer

Acute- specific, sudden onset, can be from a trauma chronic- nonspecific, breakdown of tissue over time, or due to a syndrome.

question

List the part of the body where the following chronic injuries occur: Plantar fasciitis chrondromalacia achilles tendonitis

answer

foot- bottom and arch knee tendon of the gastrocnemius is swollen- back of calf

question

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

answer

Strain- injury to a muscle or tendon Sprain- injury to a ligament

question

List 3 ways to avoid vocal nodules

answer

avoid yelling/screaming, drink lots of water, use a microphone when teaching, warm up your voice

question

List 3 ways to avoid low back pain

answer

wear proper footwear, correct postural alignment, warm up and stretch the muscles

question

List 3 ways to avoid shin splints

answer

wear proper footwear, avoid high impact activities on improper surfaces such as carpet or cement, warm up and stretch your legs

question

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

answer

Humidity/ high environment temperature, abruptly stopping exercise, ballistic movements, overexertion, overhydration, asthma, improper clothing= overheating

question

What does RICE stand for?

answer

Rest, Ice, Compression, Elevation

question

List the 4 steps in recognizing an emergency.

answer

determine consciousness, assess airways and respiration, head to toe inspection for visible injuries, check vital signs

question

AFAA developed the first nationally standardized basic exercise guidelines in what year?

answer

1983

question

Who do the guidelines represent?

answer

Adult individulas and groups without known physiological, biomechanical, or medical conditions that would in any way restrict their exercise activities.

question

What does FITT stand for?

answer

Frequency, Intensity, Time, Type

question

Will one variable effect another? How?

answer

Strength will improve if you increase the weight level (intensity) and reps (time)

question

Describe Overlaod Principle

answer

for adaptaion to take place, a greater than normal stress level or load must be placed on the body.

question

Describe Progression Principle

answer

optimal overload should be achieved over an optimal time frame

question

What is Specificity of Training Principle (SAID)- Describe it

answer

Specific Adaptations to Increased Demand- body will adapt to specific challenges imposed upon it as long as the program progressively overloads the system.

question

Describe Reversibility Principle

answer

Body will lose the effects of training when you stop working out.

question

Describe Overtraining Principle

answer

performing more training than the body can recover from and the performance declines

question

List the health related components of physical fitness.

answer

Increased: stroke volume, respiratory activity, max oxygen capacity, muscle mass Decreased: blood pressure in hypertensive patients, and RHR.

question

List the skill related components of physical fitness.

answer

Increased flexibility, stability, ROM, strength, better posture, daily activites can be performed easier.

question

Outline the 2008 Physical Activity Guidelines for Americans

answer

All adults should avoid inactivity. Should get 2.5 hours a week of moderate or 1 hour 15 min a week of vigorous exercise minimum. 300 min of moderate, 150 min of vigorous a week for extensive benefits, moderate or high intensity weight bearing exercise 2 or more days a week.

question

What does BMI stand for and what measurement constitues an indiviual to be obese?

answer

Body Mass Index. Obese is at or greater than 33.

question

Professional responsibilities inclue what 7 items?

answer

health screening, fitness testing and exercise programming, instruction, supervision, facilities, equipment, risk management.

question

Define Par-Q

answer

Physical Readiness Activity Questionairre

question

Medical clearance recommendations (risk level and requirements) for high risk participants

answer

symptomatic or known cardiac, pulmonary, or metabolic disease. Exam and supervision required at all times.

question

Medical clearance recommendations (risk level and requirements) for moderate-risk participants

answer

Asypmtomatic, but show 2 or more risk factors. Exam and supervision not necessary for moderate exercise, but recommended for vigorous.

question

Medical clearance recommendations (risk level and requirements) for low-risk participants

answer

Asypmtomatic, show less than 1 risk factor. Exam and supervision not necessary.

question

List the 10 exercise danger signs (STOP exercise and assess the need to emergency procedures)

answer

dizziness, choking, vomiting, fainting, seizures, tightness in the chest, fractures, gasping, blurred vision, shock, hives, rash, confusion.

question

List 5 signs or participant complaints that would require exercise modifications or cessation of exercise (not emergency response)

answer

labored breathing, excessive HR elevation, evidence of strain, holding breath, redness, musculoskeletal pain, lack of proper body control

question

What should an instructor know about the effects of drugs and/or medication on exercise response?

answer

Need to know if it is a diuretic that removes liquid from the body (hydrate more) or if it effects HR or respiratory system.

question

List 6 symptoms of overtraining.

answer

fatigue, increased RHR, anemia, slower HR recovery, overuse/stress injuries, constant soreness in joint or muscle

question

List 6 AFAA recommendations to avoid overtraining.

answer

vary classes you take/teach, limit high impact classes, nutritious diet, correct muscle imbalances, warmup and cool down properly, limit active demonstrations

question

In terms of hydration and rehydration, AFAA recommends

answer

montior levels, 8-12 oz before exercise, hydrate before, during, and after activity.

question

Describe the appropriate exercise attire that AFAA recommends.

answer

fabrics that breathe, comfortable, non restricitve, shoes with proper design support and cushioning.

question

According to AFAA a group exercise instructor should generally teach at what class level?

answer

moderate difficulty with explanation and demonstration

question

Insturctors should evaluate an exercise from which two view points?

answer

Effectiveness and potential risk

question

Write the exact wording of each of the AFAA 5 questions

answer

What is the purpose of the exercise? Are you doing that effectively? Does the exercise create any safety concerns? Can you maintain proper alignment and form for the duration of the exercise? For whom is the exercise appropriate or inappropriate?

question

List 14 exercises that AFAA does not recommend for a group exercise class (high risk potential)

answer

and the appropriate modification.

question

Sustained unsupported forward spinal flexion

answer

support hands on knees

question

sustained unsupported lateral spinal flexion

answer

hand on hip to support

question

repetitive or weighted deep knee bends

answer

support hands on hips

question

boucey toe touches standing

answer

toe up to stretch back of leg

question

rapid head circles

answer

slow down

question

full cobra on hands

answer

go only to elbows

question

hurdlers stretch (jazz split)

answer

bring foot to knee instead of behind you

question

windmill stretch

answer

bring hand to knee instead of foot

question

supine double straight leg lifts

answer

support by bending one knee

question

prine double arm and leg lift

answer

one at a time

question

painful forced splits

answer

go to comfortable stretch

question

weight bearing pivots

answer

pick up your feet

question

plyometric moves elevated (jump lunges and squats)

answer

stayon the floor

question

10 important postures used in group exercise

answer

one important alignment cue for the postion

question

standing

answer

neutral pelvis, feet shoulder width

question

squats and lunges

answer

knees behind toes

question

bent over

answer

flex at the hips

question

seated

answer

neutral spine

question

supine

answer

engage core, perlvis neutral

question

side lying

answer

stack hips and shoulders

question

kneeling

answer

shoulders down, neck neutral

question

on all fours

answer

hands/elbows under shoulders. knees under hips

question

moving

answer

maintain posture, control ROM

question

AFAA recommends that every group exercise class include:

answer

announcements, warm up, body of the workout, cool down

question

List the definition, purpose, and duration of a proper warmup

answer

beginning portion of the class, guide participants thru exercises to warm up muscles, increase HR and temperature gradually, introduce them to moves to be used later. 8-10 min

question

List and describe the two common warm up methods and discuss when the addition of preperatory stretching may be appropriate.

answer

movement rehearsal- light/less intense versions of movements to follow. Limbering movements- smooth, non weighted movements thru ROM. Gentle stretches can be used to ease muscles thru ROM.

question

List several special considerations for a warm up

answer

internsity and impact- staying below target hr speed and control- avoid rapid/ ballistic movements ROM moderate, build to full, prepare the spine by light bending sequence- include all muscle groups

question

List the definition, purpose and duration of proper cardiorespiratory training

answer

activities that target large areas of the body to incread demand for oxygen. improves heart, circulatory, and pulmonary systems. 20-45 min

question

List and describe 4 common cardiorespiratory training methods.

answer

continuous/steady state- gradually increase intensity, hold, decrease. interval- timed high => low intensity intermittent- various high and low but not timed circuit- timed station to station sequence.

question

List several special considerations for cardiorespiratory training

answer

monitor intensity, cross training, intensity issues, music speed, ROM, repetitive stress issues, cooldown.

question

List the definition, purpose and duration of proper muscular strenth and endurance training

answer

working individual groups of muscles with resistance to fatigue. purpose is to performa daily activites, increase muscle mass, bonde density, mentabolism, improve posture, balance, and athletic performance. 45-60 min.

question

List and describe 4 common muscular strength training methods

answer

muscle isolations- specific muscle group multi joint/ multi muscle- all muscles involved in movement (like a squat) torso stabilization- enhance ability to maintain posture and resist gravity functional- replicates daily movements

question

List several special considerations for muscular strenth and endurance training.

answer

intensity, number of reps, amount of weight, bone conditions, ROM

question

List the definition, purpose, and duration of proper flexibility training

answer

focuses on joint mobility and suppleness, reduction of muscle tension. improves joint mobility decreased risk of injury and enhanced physical performance 5-10 min

question

List and describe the 3 common flexibility training methods

answer

static- elongate muscle and hold dynamic- go thru full ROM multiple reps controlled Proprioceptive neuromuscular facilitation- contract release

question

List several special consideration for flexibility training

answer

stretch to tension, not discomfort, stretch slow, warm up the muscles first, stretch thru ROM

question

List the definition, purpose, and duration of a proper final class segment

answer

promote mind and body awereness and facilitate relazation 5-10 min deep breathing, lower HR

question

List and describe 3 common relaxation methods

answer

physical focus- focus body systems for relaxation mental/abstract focus- imagination creates relazation combination focus- uses both

question

List several Special considerations for a final class segment

answer

monitoring HR. saunas, hot tubs can be bad if the body hasn't cooled down. consider spiritual affirmations may make people uncomfortable.

question

Explain Resting Heart Rate

answer

RHR is # of heartbeats per minute at complete rest

question

How does increased cardiorespiratory fitness affect RHR

answer

decreases RHR

question

calulate your own age-predicted max HR

answer

200-age=BPM for HR max

question

Target Heart Rate Range (THRR)

answer

HRmax x 64% } THRR HRmax x 94% }

question

THRR using hear rate reserve (HRR) and Karvonen formula

answer

HRmax - RHR = HRreserve

question

How do THRR and HRR differ?

answer

THRR is the RANGE that you should stay in during exercise. HRR factors RHR in the equation.

question

Explain recovery heart rate

answer

speed at which HR returns to pre exercise level. indicates effective cooldown.

question

The prefered anatomical sit for pulse checking is ________ the secondary site is ________.

answer

RADIAL (wrist) COROTID (neck)

question

The AFAA recommended counting time for HR is ________. Start with the number _.

answer

10 seconds. one.

question

Rating of perceived exertion (RPE)

answer

scale of 1-10 of exertion

question

talk test

answer

if they can answer you, they're breatihing

question

How does abruptly stopping cardiorespiratory exercise affect exercise response

answer

can create blood pooling in the extremities

question

effect of working above target heart trate range?

answer

begin working anaerobically, fatigue quicker

question

effects of stimulants

answer

effects HR and respiratory response

question

effects of cardiac medications (beta-blockers)

answer

cardiac output VO2 max is lower RPE is not accurate

question

effects of pressor response (can result from arm movements above the head)

answer

increased blood pressure

question

List 4 ways choreography can increase the intensity of a cardio workout

answer

arms overhead increases HR, speed, impact level of moves, increased plyometrics

question

Define: rhythm

answer

beat of the music

question

explain what is meant by a musical phrase

answer

4 bars or 8 beats each = 32 counts...

question

what are the legal considerations when purchasing or creating music for group exercise

answer

Music license and coverage

question

List aerobic examples for Low-Impact Aerobics (LIA)

answer

March, step touch, squat/plie, step touch releve

question

List aerobic examples for Medium-Impact Aerobics (MIA)

answer

skip, twist, knee lifts w/ heel lifts

question

List aerobic examples for High-Impact Aerobics (HIA)

answer

jog, jump, jack, splits/scissors

question

Define LIA, MIA, and HIA

answer

LIA- keeps one foot on the ground or close to the floor MIA- both feet on the floor, but thru ball-heel action HIA- both feel leaving the floor alternately or at the same time

question

To lessen injury risk and maintain motivation in Type A participants, list three types of workouts that provide different mechanical stresses to the body while allowing high-intensity options for advanced training.

answer

alternating LIA and HIA reduces trauma and overuse. variety of workouts provides mechanical stresses strength training lowers injury risk

question

List 4 motivational techniques to sustain a Type B participant for lifelong exercise adherence

answer

feedback, support, recognition, encouragement

question

List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant.

answer

footwork, directions, rhythmic, numerical, functionality, step, alignment, verbal/nonverbal

question

Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries.

answer

Aquatic exercise uses a higher amount of energy which increases HR and improves weight loss without the high impact of being on the ground

question

What is the difference between land and water when it comes to exercise design?

answer

Movements should be designed with regard to buoyancy and resistance.

question

State the difference between circuit and interval training methods.

answer

Circuit uses different stations to work different parts of the body Interval requires set times of intense exercise followed by lower intensity or rest.

question

List and summarize the 2 circuit training formats.

answer

Super circuit- quick intense cardio/ weights set up to flow Peripheral heart action- divided into sequences each targeting different muscle groups

question

When instructing interval training, what does it mean by work/active recovery ratio?

answer

time spent pushing hard : time spent recovering

question

When instructing interval training, what does it mean by work-to-recovery ratio?

answer

Same amount of time spend pushing hard as recovering

question

List a minimum of 4 things one should do to ensure they are riding properly.

answer

Hands light on handlebars, don't grip too tight or use too much body weight, control speed, control resistance.

question

List a minimum of 3 things an instructor should consider when designing an indoor cycling class.

answer

Setting goals, teaching off bike, counting, positive affirmations

question

For group exercise, AFAA recommends a range between ___ to ___ repetitions depending on whether the focus is muscular strength or endurance.

answer

8 to 12

question

List 4 muscles that tend to be weaker than their opposing group.

answer

External shoulder rotators, real deltoid, mid traps and rhomboids, lower traps, abs, spinal erectors, vastus medialis (inner quads), Tibialis anterior

question

List 4 muscles that tend to be tight.

answer

Internal shoulder, front delt, pectorals, upper trap, spinal erectors, iliopsoas, hamstrings, gastrocnemius

question

Discuss constant vs variable resistance and what form of equipment, used in a group exercise class, would resemble variable resistance.

answer

Constant- dynamic resistance, targeted against specific muscle, free weights. Variable- max muscular involvement, uses elastic tubing- resistance bands

question

List 7 "action stops for designing a resistance tubing class"

answer

check bands for holes, avoid pulling toward face, select appropriate resistance, don't grip too tight, maintain wrist alignment, maintain tension, smooth controlled pace.

question

List 3 strength training sequences appropriate within the group exercise setting.

answer

arm combos, leg combos, arm and leg combos

question

List the 7 principles of Mat Science.

answer

Balance, extension, alignment, ROM, progression, flow, breath

question

List 4 class format guidelines

answer

begin with warmup, use progression, vary intensity, end with cool down

question

What are the guidelines for various participant step levels?

answer

1) non participant - 4 inches 2) new - 4-6 inches, 10-20 minutes 3) regular - 4-8 inches, 20-30 minutes 4) highly skilled- 4-10 inches, 20-60 minutes

question

List the appropriate BPM for Warmup Cardiorespiratory training Muscular strength and endurance

answer

120-134 118-128 120-135

question

List 3 proper body alignment techniques and 3 stepping techniques

answer

Shoulders back and relaxed, contract ab muscles, neutral spine. feet first, then arms, step in the center, and step lightly

question

How can one prevent injury while stepping?

answer

Keep ROM no more than 90 degrees. Limit weight bearing pivots.

question

What does EIA stand for and how can it be prevented?

answer

Exercise induced asthma. Symptoms can be reduced by a proper warmup and cool down, breathing thru the nose or pursed lips. Avoid rapid cessation, monitor intensity, use talk test, lower temp.

question

List 6 exercise guidelines for participants with heart disease.

answer

screening, comply with THRR and RPE, alert instructor w/ signs or symptoms, don't exceed exercise difficulty level, low to moderate exercise, follow physician guidelines

question

List 4 exercise guidelines for participants with arthritis.

answer

low impact, frequency encouraged, stretch daily, longer warmup/ cooldown

question

List 4 precautions that should be taken for diabetic participants who are attending a group exercise class

answer

blood glucose should be monitored frequently for those who need insulin, inject in an active muscle carry a carbohydrate snack for hypoglycemia keep workouts scheduled for the same hour everyday

question

List 8 exercise guidelines for a participant with hypertension.

answer

Emphasize cardio exercise to reduce high blood pressure, exercise most days of the week 30-60 minutes, avoid high intensity and isometric activities, high reps, low weight, avoid failure, avoid valsalva maneuver- it increases vascular pressue, utilize RPE as hypertension meds alter HR, avoid positions that the feet go above the head, teach relaxation/ stress management techniques.

question

No one rule necessarily applies to all large- sized adults in terms of exercise precautions because ______

answer

every person is different.

question

It is _________ to require a medical clearance for participation based solely on the size of the exerciser.

answer

Inappropriate

question

Instructors should be alert to signs of __________ and _________.

answer

Cardiorespiratory disease and diabetes.

question

What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range?

answer

RPE scale- between 5 and 6.

question

What method of resistance training would be appropriate for older adults with arthritis and osteoperosis?

answer

Slow stretching and isometric activities

question

List the 2 methods of stretching that are recommended for older adults.

answer

Static and slow dynamic

question

List 4 program design guidelines for the older adult

answer

goal is renewed energy be alert to overexertion monitor exercise intensity slow controlled movement thru full ROM

question

List 3 exercise considerations during pregnancy.

answer

cardio changes due to blood volume, hormonal changes, maintain pelvic floor muscles

question

List 5 things a fitness professional should consider prior to working with pregnant women.

answer

Goal is renewed energy signs of overexertion modifications, slow down if any adverse reactions, refer to physician

question

Discuss 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken.

answer

aqua- no hoping or jumping, twisting motions- instead control ROM, use short levers, low impact. dance exercise- avoid propulsions, fast footwork- instead basic steps, v step, step touch. weight bearing- no supine weight work after 20 weeks, free weights deep squats- instead incline leg press

question

List 4 exercise recommendations outlined by the USDHHS and ACSM

answer

60 minutes of exercise 3-4 days a week, use large muscle groups, make it fun, monitor HR

question

List 3 general guidelines to resistance training in children and adolescents.

answer

Resistance training movements- encouraged in children who participate in regular activity, use tubes and med balls, slow and controlled. free weight training- 10-12 years and 1-2 lb at the onset of training. machines are made for the adult body, so not recommended. Manual resistance training- if mature enough to seriously work with a partner- i.e. hip abduction exercises Isometric training- if they can adhere to proper breathing techniques

question

List 3 special considerations regarding resistance training in children and adolescents

answer

Equipment and activity should be varied and age and size appropriate, as well as maturity level Training should increase motor skills only when good form is achieved can you increase weight focus is on participation and proper technique not amount of resistance.

question

Discuss 4 ways to ensure a successful substitute teach experience.

answer

Know the regular instructor, be aware of abilities of class members, develop self confidence, keep class policies consistent.

question

List 7 services group exercise instructors should deliver in order to adhere to the "standard of care" outlined by the fitness industry.

answer

screening clients, recommending activities, recording activities, record keeping, leadership, proper supervision, emergency response.

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