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AFAA Primary Group Exercise with 100%
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List 8 health benefits associated with regular participation in physical activity. - 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? - answer-Maximizes aerobic power and minimizes boredom. List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. - 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. - answer-Energy is the ability to do work and the source of energy is the sun. Define ATP - answer-Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk. Energy Pathways - answer-Anaerobic and Aerobic.
An anaerobic pathway consists of: - 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 - 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. aerobic pathway consists of: - answer-AEROBIC SYSTEM Fuel source = Carbohydrates, fat, protein. Intensity = moderate, low.
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. 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 - answer-Volume of blood ejected by each ventricle of the heart during a single systole. What is the term for Cardiac output - answer-Volume of blood pumped by each ventricle in one minute. What is the term for Venous return - 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 - 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. What is the term for Vital capacity - answer-Greatest volume of air that can be forcibly exhaled after the deepest inspiration. What is the term for Valsalva maneuver - answer-Dangerous condition that can occur if an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary loss of consciousness may occur. What are blood pressure norms for a healthy person? - answer-Resting Blood Pressure for healthy person averages about 120 - 80. High Blood Pressure is considered 140 - 90+ What is the anatomical term for Joint - answer-The point at which two or more bones meet and movement occurs: synovial, non-synovial. What is the anatomical term for Ligament - answer-Bands or sheet-like fibrous tissues connecting bone-to-bone and reinforces joints from dislocation, non-elastic, limited ROM. What is the anatomical term for Tendon - answer-Band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity. What is the anatomical term for Cartilage - answer-White, semi-opague fiborous connective tissue; cushions and prevents wear on articular surfaces. Describe the following anatomical terms. - answer-Anterior. Front. Posterior. Back of body. Medial. Midline of body. Lateral. Head to trunk.
Circumduction. Movement in which an extremity describes a 360 degree circle. Agonist - answer-Muscle that is a prime mover, directly responsible for a particular action. Antagonist - answer-Muscle that acts in opposition to the action. Primary movers - answer-Muscles that perform movement. Assistors - answer-Muscle that help perform the same task. Stabilizers - answer-Muscle that contracts with no significant movement to maintain posture or fixate a joint. Define the following muscular contractions: - answer-Isometric. Tension increases, but muscle length remains the same. Concentric. Muscle shortens as positive work is done against gravity. Eccentric. Muscle fibers lengthen through range of motion. Isotonic. Tension remains constant as muscle shortens and lengthens. Isokinetic. Movements where muscles shorten at a constant rate. can't be done with or without specialized equipment.
Which 3 of the muscle contractions are used in a group exercise setting? - answer-1. Concentric. shortening phase. at a joint.
- Eccentric. lengthening phase. returning from shortening phase.
- Isometric - static. held position. Describe slow twitch and fast twitch muscle fibers. - 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 - 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. - answer-1. Scolious
- Kyphosis
List a minimum of 8 dietary guidelines for Americans outlined by the U.S. Dept. of Health and Human Services and the U.S. Dept. of Agriculture. - answer-1. Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, and alcohol.
- To prevent weight gain over time, make small decreases in calories and increase activity.
- Engage in regular activity.
- Choose a variety of fruits and vegetables each day.
- Consume 3 cups of fat free or lowfat milk products per day.
- Achieve physical fitness w/cardio, stretching, resistance, calisthenics.
- Consume 3+ oz whole grain products/day.
- Consume less than 10% calories from sat. fatty acids and less that 300 mg per day of cholesterol, keep transfatty acid as low as possible Describe MyPyramid and how participants may benefit from this resource. - answer-Offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for Americans. It will 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. - 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. - 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. - 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? - answer-Strain. Overstretching or tearing of muscle or tendon. Sprain. Tearing or overstretching of ligament. List 3 ways to prevent injuries to vocal nodules. - 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. - answer-Proper position. Exercise selection. Attention to knees and spine. List 3 ways to prevent shin splints. - answer-Proper footwear. Quality flooring. Safe technique.
Describe Principle of Progression. - answer-Exercise program should provide gradual increases or progressions in frequency/intensity/time/type. Specificity of Training Principle SAID stands for what? Describe. - 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. - answer-If workload is decreased, detraining in performance will occur. Describe Principle of Overtraining. - 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. - answer-Cardiorespiratory fitness. Muscular strength and endurance. Flexibility. Body composition. List the skill related components of physical fitness. - 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. - 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? - answer-American College of Sports Medicine ACSM What does BMI stand for and what measurement constitutes an individual to be defined as obese? - answer-BMI = Body Mass Index greater that 30% is defined as obese this is about 32% of adults List 7 professional responsibilities of an instructor. - answer-Personal Liability Coverage. Training and Certification. CPR AED and First Aid Training. Facility Pre Exercise Participation Screening. Medical Clearance and Pre Exercise Testing. Environmental Monitoring. Emergency Response Plan. Define Par Q. - answer-Physical Activity Readiness Questionnaire What are the medical clearance recommendations for High Risk participants? - answer-Medical exam, medical clearance, and exercise testing before moderate to vigorous exercise. Men and women, any age, with 1+ major cardio pulmonary. metabolic disease.
What should an instructor know about the effects of drugs and medications on exercise response?
- answer-Certain prescriptions non-prescribed medications may elicit side effects during exercise. List 6 symptoms of overtraining. - 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. - 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? - answer-Participants should monitor hydration levels and consume 8 to 12 ounces of fluid before exercise. Hydrate before, during, and after exercise. Describe the appropriate exercise attire that AFAA recommends. - answer-Fabrics that breathe. Comfortable clothing that allows free movement. Shoes with proper design, support, and cushioning.
According to AFAA, a group exercise instructor should generally teach at what class level? - answer-Intermediate with explanation and demonstration of modifications. Instructors should evaluate an exercise from which two viewpoints? - answer-Effectiveness. benefits and Potential Risk injury quotient. AFAA 5 Questions - What are they? - answer-1. What is the purpose of this exercise?
- Are you doing that effectively?
- Does the exercise create safety concerns?
- Can you maintain proper alignment and form for the duration of the exercise?
- For whom is the exercise appropriate or inappropriate? List 14 exercises that AFAA does not recommend for a group exercise class due to the high-risk potential. Review appropriate modifications for each page 33 in Study Guide. - answer-1. Sustained unsupported forward spinal flexion.
- Sustained unsupported lateral spinal flexion.
- Repetitive or weighted deep knee bends.
- Bouncy. ballistic toe touches.
- Rapid head circles.
- Full plough.
- Full cobra.
- Hurdler's stretch.
- Windmills.
- Supine dbl straight leg lifts w/o spinal stabilization.
- Prone combo dbl leg. double arm lifts.
- Painful, forced splits.
- Weight-bearing pivots on unforgiving surfaces.
List and describe 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate. - answer-1. Movement rehearsal. Performing lighter or less intense versions of movements that will be used in the workout to follow
- Limbering movements. Smooth, moderately paced, non weighted, full range movements that will be used in workout core temp.
- Preparartory stretching. Gentle stretches to ease muscles through ROM List the definition, purpose, and duration of proper cardio respiratory training. - answer- Definition = Continuous and rhythmic aerobic activities that target large muscles of the body to create an increased demand for oxygen. Purpose = Improve heart, circulatory, and pulmonary systems. Duration = Depending on class format, typically 20 to 45 minutes. List and describe 4 common cardiorespiratory training methods. - answer-1. Continuous or Steady State. Intensity gradually increases, held at a steady state for majority of workout, then gradually decreases.
- Interval. Timed bouts of higher intensity work followed by periods of lower intensity active recovery.
- Intermittent. Less structured form of interval w/random interspersed peak movements followed by lower intensity movements.
- Circuit. Bouts of activities exercises performed in a station to station or sequential manner. List several special considerations for cardiorespiratory training. - answer-Monitoring intensity. Cross training. Intensity issues. Music speed.
Range of Motion. Repetitive Stress Issues. Cardio cool down. List the definition, purpose, and duration of proper muscular strength and endurance training. - answer-Definition = Involves working individual or groups of muscles against resistance to fatigue. Purpose = Ability to perform everyday activities, increased muscle mass, increase metabolism, stronger bones, decrease risk of injury, improved posture and symmetry, and improved athletic performance. Duration = Typically 45 to 60 minutes. List and describe 4 common muscular strength and endurance training methods. - answer-1. Muscle Isolation. Prime Movement. Used to a target specific muscle group by utilizing the primary movement. joint action. of that particular muscle. Biceps curls, calf raises, deltoid raises.
- Multi Joint Multi-Muscle. Involves more than one joint and target several muscle groups in the same exercise. Example: Squat where joints used are hip, knee, ankle and muscles used quads, glutes, hamstrings.
- Torso Stabilization. Enhances ability to maintain proper spinal alignment and posture. Abdominal and back muscles work together in a co contracting isometric manner.
- Functional Training Exercises that replicate movements commonly used in activities of daily living. List several special considerations for muscular strength and endurance training. - answer- Muscle balance. Range of motion.
