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____ is defined as the maximum force that can be exerted by a muscle or muscle group against a resistance muscular strength what type of stretching activates the muscle spindles, specialized receptors in the muscle that monitor muscle length change and the speed of muscle length change? ballistic stretching name the six skill-related components of fitness balance, coordination, speed, power, agility, and reaction time what is the difference between maximal heart rate and heart rate reserve maximal heart rate is the highest heart rate a person can achieve. it is measured with a max HR test or estimated with 220- age. Heart rate reserve is your maximal HR minus your resting heart rate. how does compression lower your heart rate in the water? water compresses all the body systems, including the vascular system, causing a smaller venous load to the heart, reducing heart rate. what is the ACSM (2018) recommended frequency for resistance training? two to three days/week for each major muscle group define body composition the body's relative percentage of fat as compared to lean tissue (bones, muscles, and organs) list five benefits of regular exercise improves physical appearance, increases functional capacity, heart becomes stronger, strengthens the walls of the blood vessels, improves strength and endurance,
when calculating exercise intensity, a popular method is the Karvonen Formula, which is also known as the ____ Heart Rate Reserve method ____ is a subjective method of assessing effort, strain, discomfort, and fatigue experienced during exercise. rating of perceived exertion The skeletal system provides our bodies with support, protection, and _____. Structure During the cardiac cycle, ____ is the active contraction of the heart muscle and ___ is the relaxation of the heart muscle. Systole, Diastole Which characteristic of muscle allows it to shorten and thicken? Contractility The ____ muscle group flexes the leg at the knee. Hamstrings What is a motor neuron? Efferent neurons that relay outgoing information from the central nervous system to the muscle cells Describe the valsalva maneuver Holding one's breath while exerting. Creates unequal pressure in the chest, causing blood pressure to drop and decreasing blood flow to the heart. Resuming normal breathing creates a surge of blood flow to the heart, causing a sharp increase in blood pressure. Name the 5 systems of the body most actively involved in movement and exercise Skeletal, muscular, nervous, respiratory, and cardiovascular systems In a muscle pair, the muscle that is actively contracting is referred to as the ____, or prime mover Agonist List the three types of muscle tissues in the human body Visceral, cardiac, and skeletal The process by which bones grow in the body is called ____ Ossification
What type of joint is the elbow? Hinge Name the three natural curves of the spine Cervical, thoracic, lumbar The deeper the water in which you are exercising, the more you have to consider the center of
Buoyancy List and define at least 6 terms used to identify joint actions Abduction and adduction; elevation and depression; protraction and retraction; pronation and supination; inversion and eversion; hyperextension; medial rotation and lateral rotation; circumlocution; tilt Define anatomical position The body is erect, arms by the side, palms facing forward, legs together, feet directed forward. Joints are neutral except for the forearms, which are supinated _____ refers to any part in the range of motion of an exercise movement that is facilitated by the forces of gravity or buoyancy or by the proportion of the equipment Assisted movement Movement toward the pool bottom with buoyant equipment is buoyancy resisted and is usually a _____ muscle action Concentric What are three key principles of exercise behavior change? It takes more than goals and will power to change. There are multiple levels of influence on motivation. Finding meaning in exercise and being healthy are important It takes approximately _____ of sustained efforts to turn a new habit into one that will be maintained Six months T/F: Helping participants plan and self-monitor can help them stick with exercise, since new exercises often underuse these tools. True
With the initiation of an exercise program, the body adapts to the physical challenges in a few weeks; participants can expect to see positive mood and energy benefits within _____ A few days How can you use the psychosocial benefits of exercise to help your participants sustain their motivation long term? Help them build an identity as an active participant and understand how being a healthier version of themselves will make a positive impact on their lives outside the water in their roles as parents, employees, or colleagues What are the three strategies for motivating participants for sustained change? Create a task-focused, growth-oriented climate in your work. Use a motivational interviewing approach for individual encounters. Before they drop out, help participants identify and proactively address barriers to their exercise goals. The idea of a growth mind-set means to get your participants to focus on _____ rather than on their ability, especially as compared to others Their own effort and improvement What are the three needs within self-determination theory that guide motivation? Autonomy (freedom of choice), competence (confidence in skills, improvement) and relatedness (meaningful connection to others) Asking participants to make notes of their improvements with exercise and daily activities can help build _____ Competence ________ is a set of counseling questions and techniques that helps participants who are unmotivated or ambivalent to change Motivational interviewing By adding the element of travel in aquatic choreography, you are increasing intensity using the law of _____ Inertia
to immersion in cold water also limits available oxygen for the muscles in the extremities, which may lead to muscle cramping What is an ideal water temperature range for a typical cardiorespiratory aquatic fitness class? 83 to 86 degrees F What is the recommended water depth range for conducting a shallow-water aquatic fitness program? A depth of 3.5 to 4.5 feet is considered ideal for most shallow-water programs, but a slightly larger range will accommodate most adult exercisers comfort ability at the recommended water depth of mid-rib cage to mid-chest depth The optimal working space for deep-water exercise is ____ shallow-water exercise Slightly larger than T/F: The participant cannot dissipate heat by sweating when exercising in the water. False The general recommendation for indoor pool air temperature is a range of ______ 75 to 85 degrees F List at least three benefits of wearing aquatic shoes during shallow water exercise Shoes protect the skin, traction to change direction, shock absorption, cushioning, and support, weighted resistance for entering or existing the pool The acoustics in pool areas are generally poor. List three ideas that can help reduce instructor voice injury and enhance leadership skills. Instructors can experiment with different teaching locations, learn how to use hand and arm signals and other nonverbal cueing techniques effectively, and use a microphone system Explain why it is generally recommended to exercise at mid-rib cage to mid-chest depth during shallow-water programs This depth reduces impact while still maintaining proper alignment and control of movement and allows for activities that sufficiently train all the major muscle groups against the water's resistance Pendulum, rocking horse and side steps are variations of which lower body base move? Land on both feet, land repeatedly on one foot, land on alternating feet, none of these Moves that land on alternating feet
T/F: Arm movements above the head represent a functional range of motion, but are not recommended in a shallow-water exercise class. False what tempo: 1-R 2-X 3-L 4-X 5-R 6-X 7-L 8-X Water Tempo Level II movements are considered to be ____ Low impact T/F: Power tucks are variations of movements performed in levels I, II, and III that always increase the impact level False Land tempo, sometimes cued as ____ is the same speed of movement used on land. Double time Crossing the arms over the chest while water walking is an example of using the arms in what manner? Neutral arm position You can add variety to arm patterns in 5 basic ways. Which option makes it easier for participants to maintain proper alignment? Float the arms on the surface of the water ____ movements are performed in an upright position, and involve impacting movements where both feet are off the pool bottom for a brief period of time Level I Plyometrics performed in the water can be referred to as ______ Propelled movements As a(n) ____ your employer (company) is responsible for deducting federal and state required taxes from your payroll and reporting all taxes to the appropriate agencies. Employee ___ provides protection when you are held legally liable for how you rendered or failed to render professional services Professional liability insurance
Form is not only an important attribute for safety considerations, it also has been found to be a contributing factor in _______ Caloric expenditure T/F: Deep water base movements can be categorized as moves that use an alternating foot pattern, and moves that use a repeated single-foot pattern True _____ is the body's ability to maintain neutral, or near neutral, postural alignment (a stable position) while moving. a. dynamic stabilization b. dynamic training c. suspended stabilization d. vertical alignment Dynamic stabilization T/F: In deep water, the core postural muscles play a key role in maintaining balance and correct alignment of the body True A well fitting floatation belt will allow the participant to maintain the head above the water level while _____ In a relaxed, motionless vertical position Which of the following would be considered an asymmetrical move in deep-water exercise? a. deep-water jacks b. moguls c cross-country skis d. jogging moguls T/F: Half water tempo moves cannot be performed in deep water because you cannot bounce on the pool bottom False For optimum safety in deep-water exercise, vertical recovery techniques should be discussed and practiced With all participants
