All Chapters Flashcards
(128 cards)
1
Q
Replenishment equation for protein
A
.25 g/kg body weight
2
Q
Replenishment equation for CHO
A
1.5g/kg body weight
3
Q
replenishment ratio of CHO:Protein
A
3:1
4
Q
Components of a warm up
A
dynamic movement
ROM
rehearsal movs
5
Q
Choreographic methods
A
Freestyle
Pre-choreographed
Pre-planned
6
Q
Pre-choreographed definition
A
Planned choreo, music, and progressions through class
Expensive
7
Q
Pre-planned choreography
A
Less planned than pre-choreographed. suggestions included, can use pre-choreographed or use guidelines provided
expensive
8
Q
Freestyle choreography definition
A
Instructor does it all
time-intensive
less expensive
9
Q
Types of stretching
A
static
dynamic
ballistic
PNF
10
Q
PNF stretching definition
A
involves both contraction and stretching of target muscle
11
Q
Types of PNF stretching
A
hold-relax
contract-relax
hold-relax with agonist contraction, most effective
12
Q
What are the skill related components of physical fitness (6)
A
Agility
Coordination
Balance
Power
Reaction Time
Speed
13
Q
What are the health-related components of physical fitness? (5)
A
Cardiorespiratory endurance
Muscular endurance
Muscular strength
Flexibility
Body composition
14
Q
What does FITT stand for?
A
Frequency
Intensity
Time
Type
15
Q
How often should novices do resistance training?
A
each muscle group 2X/week
16
Q
What are the principles of Training
A
Specificity
Overload
Reversibility
17
Q
What is Specificity (principle of training)
A
physiological changes are highly specific to activity type
18
Q
What is Reversibility (principle of training)?
A
positive changes are reversible and happen rapidly
19
Q
What does IFT stand for?
A
Integrated Fitness training Model
20
Q
What are the components of IFT (2)
A
Cardio: Base –> Fitness –> Performance
Muscular: Functional –> Movement –> Load/Speed
21
Q
Maximal HR equation
A
220-age
22
Q
BMI Equation
A
(Weight (lbs) * 703)/height (in)^2
23
Q
What is HRR?
A
Heart Rate Reserve, MHR-RHR
24
Q
Karvonen Formula
A
THR = (HRR x %intensity) + RHR
((MHR-RHR) x %intensity) + RHR
25
Zone 1 (
light-to-moderate, talk comfortably
26
Zone 2 (VT1 to VT2)
vigorous aerobic, not sure if talking is comfortable
27
Zone 3 (>VT2)
near maximal, can't talk comfortably
28
RPE Scales
6-20, 0-10
29
Dyspnea scale definition
Effort based on shortness of breath, 0-4
30
First warning sign of exercise overexertion
Loss of form/execution
31
How long until regular aerobic exercise shows benefits?
8-12 weeks
32
Cognitive Distortions (5)
Jumping to Conclusions
All-or-nothing Thinking
Magnification/Minimization
Overgeneralizing & Blaming
Labeling
33
What does SMART stand for?
Specific
Measurable
Attainable
Relevant
Time-based
34
What are the characteristics of TTM Contemplation Stage
Inactive
Thinking about activity within 6 months
35
What does RRAMP stand for?
Respect
Recognition
Alignment
Mistakes
Participant
36
Environmental Factors Affecting Participation
Access to Facilities
Time
Social support
37
What is the ABC Mover Method?
Ask open-ended questions
Break down barriers
Collaborate
38
Components of the Self-determination theory
Autonomy
Competence
Relatedness
39
Types of Motivation
Autonomous
Controlled
40
Characteristics of TTM Action Stage
Regular activity for less than 6 months
41
Characteristics of TTM Maintenance Stage
Regular activity for more than 6 months
42
Characteristics of TTM Preparation Stage
Some activity
Inconsistent
43
Characteristics of TTM Precontemplation Stage
No action
44
Transtheoretical Model of Behavior Change (TTM)
Precontemplation
Contemplation
Preparation
Action
Maintenance
45
What are the PHYSICAL Activity Factors Affecting Participation?
Intensity
Injury
46
Describe the Health Belief Model
Health Threats and Health Behaviors lead to the decision to Change
## Footnote
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47
What are the PERSONAL factors affecting participation?
Demographics
Knowledge, Attitudes, Beliefs
Health Status
Psychological Traits
Physical Activity History
48
Music license that offers protection for use of extensive list of artist
Performance License
49
Definition of phrase
32 beats, composed of 4 groups of 8 beats
50
Tempo for yoga classes
<100
51
Tempo for low impact, spin, beginner step, hip-hop
100-122
52
Tempo for strength, advanced step, some dance, aquatic fitness
122-129
53
Tempo for martial arts, trampoline, faster-paced movement
130-160
54
Main considerations when selecting music
Purpose
Participants
55
Tempo for shallow water cardio
125-150
56
Tempo for deep water cardio
100-135
57
Tempo for aquatic kickboxing (2)
125-132 basics
128-140 advanced
58
Tempo for aquatic muscular conditioning
115-130
59
tempo for shallow water interval training
125-150
60
Tempo for deep water interval training
100-130
61
Tempo for aquatic circuit training (2)
125-150 (aerobic)
115-130 resistance
62
Music volume should stay under what level?
85 decibels
63
What energy system works between 0-5 seconds?
phosphagen
64
What energy system works between 6-30 seconds?
shift from phosphagen to anaerobic glycolysis after 10 secs
65
What energy system works between 30 seconds - 2 minutes?
glycolysis
66
What energy system works between 2-3 minutes?
Shift from glycolysis to oxidative
67
What energy system works primarily after 3 minutes?
oxidative
68
Suggested work:recovery ratios
1:1 or 1:2
69
Learning Styles
Visual
Auditory
Kinesthetic
70
Aquatic class temp range
83-86 F
71
Formation for reformer or large station circuit classes
Parallel lines, instructor walking around
72
Formation for classes requiring instructor demonstration
Staggered with instructor at front of room
73
Formation for some bootcamps, older adults, circuits
Circle with instructor at center
74
Formation for small classes with synchronized movement (barre, kettlebell, suspension training)
horizontal line
75
Fit process for bike saddle
stand next to bike facing handlebars
lift leg to 90 degrees
align saddle with leg/lap
knee directly over ankle when feet are at 3 and 6 positions
76
Domains of learning
Psychomotor
Affective
Cognitive
77
Define cognitive domain of learning
mental skills and knowledge
78
Define Psychomotor domain of learning
physical skills
79
Define affective domain of learning
attitude and feelings
80
Stages of learning
Cognitive
Associative
Autonomous
81
What stage of learning might require regressions?
Cognitive
82
Triple F with definitions
Form: Technique
Function: Why we do it (ADL)
Fit: target muscles
83
Teaching techniques (2)
Beat-based
Coaching-based
84
Types of Coaching-based teaching
Practice Style: practice with instructor feedback
Self-check style: participant provides feedback (often treadmill, rowers, bikes with e-displays))
85
Style of teaching in most beat-based classes
Command-style: uniformity
86
Teaching Strategies (5)
Slow to fast
Part to whole
Repetition Reduction
Simple to Complex
Linear progression
87
Transition Techniques (3)
Mending
Matching
Patching
88
Define mending transition
string two or movements into a single exercise (ex: lunge with biceps curl)
89
Define matching transition
Complete one exercise and move to the next (barbell squat followed by overhead press)
90
Define patching transition
Adding a filler move between exercises (ex: adding a shimmy between two dance moves)
91
Cueing Strategies (4)
Anticipatory
Instructional
Follow-up
Motivational
92
Cueing considerations (2)
Vocal quality
Instructor orientation
93
Symptoms of overtraining
sleep loss
elevated RHR
fatigue
changes in weight
94
Difference between signs and symptoms
signs are external, symptoms are internal
95
Types of online group classes (3)
live
prerecorded
hybrid
96
Community Benefits of outdoor classes (2)
affordability
accessibility
97
First consideration for an outdoor class
does the area permit formal fitness activities
98
First legal consideration for outdoor class participants
waivers
99
How do you know it's heat stroke?
hot dry skin
100
Define high blood pressure
Systolic >= 130
and/or
diastolic >= 80
101
Define elevated BP
sys 120-129
AND
dias <80
102
Define stage 1 hypertension
sys 130-139
OR
dias 80-89
103
Define stage 2 hypertension
sys >= 140
OR
dias >=90
104
Things to avoid with CVD
valsalva maneuver (forced expiration against a closed glottis)
isometric hold times
105
Things to avoid with arthritis
high impact
vigorous exercise during flare up
106
Define hypoglycemia
<70 mg/dl
107
how does hyperglycemia occur during exercise?
too much food/too little insulin prior to exercise
108
15-15 rule
for hypoglycemia,
15 g CHO prior to exercise, wait 15 min, if still low, another 15 g CHO
repeat until blood sugar is 100 mg/dl
109
Things to avoid with diabetes
no exercise if blood sugar is < 70 or >250
110
BMD
Bone Mineral Density
111
define avulsion
skin tearing off
112
Define EIB
Exercise
Induced
Bronchoconstriction
113
What is FAST
Facial drooping
Arm Weakness
Speech difficulties
Time to call EMS
114
Difference between intrinsic and extrinsic risk factors
Intrinsic: participant based (body composition, illness, reconditioned)
Extrinsic: class structure, surface, footwear, fatigue
115
What is the PAR Q+?
simple screening questionnaire for participants
116
Liability vs negligence
Liability: responsibility
Negligence: failure to act as a reasonable person would in a similar circumstance
117
4 parts of negligence
duty
breech
injury
damages
118
When does responsibility begin
when they walk in the door
119
Areas of Responsibility (5)
Health Screening
Instruction
Supervision
Facilities and Equipment
Transportation
120
Methods of managing risk (4)
Avoidance
Transfer
Reduction
Retention
121
Forms of protective agreements (3)
Waivers
Informed Consent
Agreement to participate
122
What are reversible movements?
123
Rule for sequencing exercises
multi-joint,multiplanar first, then isolation and isometrics
124
Kyphosis (another word)
hump back
125
Lordosis
Sway back
126
Rectus femoris is part of what muscle
Quad
127
Biceps femoris is part of what muscle
hamstring
128
spatial cueing definition
cues using body parts in relation to each other or to parts of the room
