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Certification Study Guide rated A
List 8 health benefits associated with regular participation in physical activity. - correct answer ✅Lower risk of coronary heart disease, lower risk of high blood pressure, lower risk of Type 2 diabetes, lower risk of breast cancer, reduced depression, improved cardiorespiraratory & muscular fitness, lower risk of colon cancer, prevention of weight gain. How can interval training improve aerobic performance? - correct answer ✅Maximizes aerobic power and minimizes boredom. List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. - correct answer ✅1. Increased maximal blood flow - Performing aerobic exercise forces large volumes of blood which increases stroke volume.
- Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory system saturates blood coming from the lungs with oxygen efficiently. The high pulmonary ventilation assists with the removal of carbon dioxide during exercise.
- Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber. Energy Metabolism Define energy and its food source. - correct answer ✅Energy is the ability to do work and the source of energy is the sun. Define ATP - correct answer ✅Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk.
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Energy Pathways - correct answer ✅Anaerobic and Aerobic. An anaerobic pathway consists of: - correct answer ✅ATP-CP - phosphagen system. Fuel source = CHEMICAL creatine phosphate. Intensity = very high. Duration = very short 1 to15 seconds. Activities = sprinting, jumping, throwing, kicking, lifting heavy weights. An anaerobic pathway also consist of - correct answer ✅LACTIC ACID SYSTEM Fuel source = GLUCOSE carbohydrate only. Intensity = high, moderate. Duration = short, medium 45-90 seconds. Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
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What is the term for Oxygen deficit - correct answer ✅Period in which the level of oxygen consumption is below what is necessary to supply ATP production. What is the term for Anaerobic threshold - correct answer ✅Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. What is the term for Aerobic capacity - correct answer ✅Ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance. What is the term for Lactic acid - correct answer ✅By-product of anaerobic metabolism of glucose; milk sugar. Aerobic vs. Anaerobic - correct answer ✅Aerobic - Complete breakdown of glucose. Anaerobic - Partial breakdown of glucose. Aerobic - Can utilize carbs, fats, or proteins as fuel. Anaerobic - Can only use carbs as fuel. Aerobic - Long-duration of activity. Anaerobic - Short-duration of activity.
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Aerobic - Smaller EPOC. Anaerobic - Greater EPOC. Aerobic - Sub maximal, work moderate intensity. Anaerobic - Maximal work,,high intensity. Aerobic - Carbon dioxide and water are end products. Anaerobic - Lactic acid is the by-product. Aerobic - Uses oxygen in chemical breakdown. Anaerobic - Doesn't need Oxigen in chemical breakdown. What is the term for Stroke volume - correct answer ✅Volume of blood ejected by each ventricle of the heart during a single systole. What is the term for Cardiac output - correct answer ✅Volume of blood pumped by each ventricle in one minute. What is the term for Venous return - correct answer ✅Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen blood back to the heart. What is the term for Blood pooling - correct answer ✅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.
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What is the anatomical term for Cartilage - correct answer ✅White, semi- opague fiborous connective tissue; cushions and prevents wear on articular surfaces. Describe the following anatomical terms. - correct answer ✅Anterior. Front. Posterior. Back of body. Medial. Midline of body. Lateral. Head to trunk. Supine. Lying on back. Prone. Lying on stomach. Superior. Upper half of body. Inferior. lower half of the body. Unilateral. One side of body affected. Bilateral. both sides equally affected. Define the following joint actions: - correct answer ✅Flexion. Bending of a joint between two bones. Extension. Increasing the angle between two bones - straightening previously in flexion.
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Abduction. Movement AWAY from the midline of body. Adduction. Movement TOWARDS the middle of body. Rotation. Movement around the axis. Circumduction. Movement in which an extremity describes a 360 degree circle. Agonist - correct answer ✅Muscle that is a prime mover, directly responsible for a particular action. Antagonist - correct answer ✅Muscle that acts in opposition to the action. Primary movers - correct answer ✅Muscles that perform movement. Assistors - correct answer ✅Muscle that help perform the same task.
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Describe slow twitch and fast twitch muscle fibers. - correct answer ✅Slow Twitch. Type I fibers. Designed for prolonged submaximal aerobic activity. Fast Twitch. Type II fibers. Able to generate quick, high-intensity contractions. List the musculoskeletal benefits of the following: a. Weight-bearing activities b. Increased muscular strength c. Increased muscular flexibility - correct answer ✅1. Weight-bearing activities. Increase bone density.
- Increased muscular strength. Increase both physical appearance and physical performance.
- Increased muscular flexibility - Improves tissues and helps facilitate movement List 3 postural deviations of the back. - correct answer ✅1. Scolious
- Kyphosis
- Lordosis
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Define the stretch reflex, its purpose, and when it occurs. - correct answer ✅Muscle contraction in response to stretching within the muscle maintains a constant length. Explain why ballistic movements can be dangerous. - correct answer ✅When ballistic movements are used, the muscle spindles sense the quick changes in muscle length and cause a muscular contraction. List 6 classes of nutrients. - correct answer ✅Water Carbs Protein Fat Vitamins Minerals List the different types of carbohydrates and give examples of each. - correct answer ✅Simple - Sugars (table sugar, sucrose and sugar in milk and fruit Complex - Glucose molecules linked together - polysaccharides. grains, legumes, veggies-potatoes. What are vitamins? - correct answer ✅Non-caloric, organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair.
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help give participants a better understanding of what to eat and how much exercise is needed to maintain a healthy lifestyle. Review Appendix B: AFAA's Nutritional Supplement Policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements. - correct answer ✅They can only be sold under MY name, where item is sold in good faith to only good candidates. Explain the difference between an acute injury and a chronic injury. - correct answer ✅Chronic. Most common, long-term Acute. Sudden onset due to a specific trauma List the part of the body in which each of the following chronic injuries occurs most often. - correct answer ✅a) Plantar fasciitis. Inflammation of fascia/connective tissue in metatarsals. Most often occurs in arch of foot. b) Chondromalacia. Overuse injury affecting articular cartilage of posterior surface, or patella. Most often occurs in the knee cap. c) Achilles tendonitis. Inflammation of connective tissue that joins muscle to bone. Most often occurs in achilles tendon. What is the difference between a muscle strain and a muscle sprain? - correct answer ✅Strain. Overstretching or tearing of muscle or tendon. Sprain. Tearing or overstretching of ligament.
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List 3 ways to prevent injuries to vocal nodules. - correct answer ✅Use microphone. Non verbal cueing. gestures. Relaxation. keep head, neck, jaw tension-free. Pitch. speak without effort. Posture. speak while in position. Projection. speak out not up or down. Environment. music at a moderate volume. List 3 ways to prevent low-back pain. - correct answer ✅Proper position. Exercise selection. Attention to knees and spine. List 3 ways to prevent shin splints. - correct answer ✅Proper footwear. Quality flooring. Safe technique. List 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise induced conditions as they related to participants in physical activity. - correct answer ✅Dehydration. No warm up. Inappropriate clothing.
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Describe Principle of Overload. - correct answer ✅To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities. Describe Principle of Progression. - correct answer ✅Exercise program should provide gradual increases or progressions in frequency/intensity/time/type. Specificity of Training Principle SAID stands for what? Describe. - correct answer ✅Specific Adapt to Imposed Demands Body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed. Describe Reversibility Principle. - correct answer ✅If workload is decreased, detraining in performance will occur. Describe Principle of Overtraining. - correct answer ✅Body needs time to recover and muscloskeletal system needs time to rebuild without sufficient rest, overtraining occurs. List the health-related components of physical fitness. - correct answer ✅Cardiorespiratory fitness. Muscular strength and endurance. Flexibility.
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Body composition. List the skill related components of physical fitness. - correct answer ✅Agility Balance Coordination Power Reaction time Speed Health Benefits vs. Enhanced Fitness Benefits Outline the 2008 Physical Activity Guidelines for Americans which reinforced the 1996 U.S. Surgeon General's Report on Physical Activity and Health. - correct answer ✅1. All adults should avoid inactivity - some is better than none.
- Should perform 2 1/2 hrs per week moderate intensity aerobic or 1 hour, 15 minutes of vigorous intensity.
- Adults should perform 300 minutes week 5 hours of moderated intensity aerobic activity OR 150 minutes per week of vigorous intensity aerobic activity for more extensive health benefits.
- Adults should also perform moderate or high intensity muscle strengthening activities involving all major muscle groups on 2 or more days per week. Which other organization's training recommendations does AFAA support? - correct answer ✅American College of Sports Medicine ACSM What does BMI stand for and what measurement constitutes an individual to be defined as obese? - correct answer ✅BMI = Body Mass Index
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Men and women without symptoms and have less than 1 CVD risk factor. List 10 exercise danger signs participants should STOP exercise and instructor should assess the need for emergency response procedures. - correct answer ✅Nausea and or vomiting. Dizziness unusual fatigue. Tightness or pain in chest. Loss of muscle control. Severe breathlessness. Allergic reaction. Blurred vision. Acute Illness. Metal Confusion. Cyanosis blush coloring of skin. Acute musculoskeletal injury. List 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear. - correct answer ✅Labored breathing. Excessive heart rate elevation. Evidence of strain/holding breath or unusual redness. Musculoskeletal pain. Lack of proper control.
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What should an instructor know about the effects of drugs and medications on exercise response? - correct answer ✅Certain prescriptions non-prescribed medications may elicit side effects during exercise. List 6 symptoms of overtraining. - correct answer ✅Fatigue. Anemia. Amenorrhea. Overuse or stress-related injuries. Increased resting heart rate. Slower recovery of heart rate. Constant muscle or joint soreness, leaning toward pain. Decrease in strength performance. List 6 AFAA recommendations to avoid overtraining. - correct answer ✅Vary class type and intensity. Limit number of high impact classes. Perform warm up and cool down. Limit amount of active demonstration. Decrease schedule, when medical or burnout. Nutritious diet. In terms of hydration and rehydration, AFAA recommends what? - correct answer ✅Participants should monitor hydration levels and consume 8 to 12 ounces of fluid before exercise. Hydrate before, during, and after exercise.
