Part 1 Quizzes Flashcards
1
Q
What is the MOST appropriate range for novice to intermediate exercises seeking to increase strength?
A
60-70% of 1RM
2
Q
MINIMUM recommendation for IN CLASS flexibility guidelines?
A
At least one rep to major muscle groups for 15-30s
3
Q
What is an example of a mind body class?
A
yoga and pilates
4
Q
what is a fusion class?
A
mixing mind and body, multiple components in one class format
5
Q
What are recommendations for a Neuromotor exercises class>
A
2-3 days a week
20-30 minutes
including balance, agility, coordination, gait
tia chi, yoga
6
Q
What is overload?
A
regularly increasing the demands placed on the body
7
Q
What is the principle of reversibility
A
physiological effects will go away if you discontinue exercise
you use it or you lose it
8
Q
What are the recommendations for EXPERIENCED resistance training
A
> 80% of 1RM
2-3 days a week
multi joint encorporating agonist and antagonist muscle groups
single joint ISO after multi joint
9
Q
What are the rep ranges for varying effects on muscles?
A
8-12 = strength and power 10-15 = strength from middle age adults 15-25 = muscle endurance
10
Q
What are the 6 skill related physical fitness characteristics
A
agility coordination balance power speed reaction time
11
Q
What are the “physically fit 5”
A
cardio respiratory fit muscular endurance muscular strength flexibility body composition
12
Q
What occurs in overstretching?
A
increased stretch reflex lengthens the muscle spindles and Golgi tendons which can actually cause the muscle to tighten rather than lengthen
“protecting itself”
13
Q
What are the components of a warm up?
A
dynamic movement rehearsed moves all major muscles addressed increased neuro efficiency increased temp - blood flow to muscles increased joint sensibility
14
Q
What is a professional certification
A
voluntary process in which nongovernmental body grants a time limited recognition of someone ready to enter a job role
15
Q
certificates
A
given to resample completion or attendance of coursework
16
Q
knowledge based certificate
A
recognized relatively narrow score of specialized knowledge used in performing duties or tasks in profession or occupation
17
Q
curriculum based certificate
A
after an individual completes a course or series of courses
specialty programs
modality and equipment based programs
18
Q
licensure
A
mandatory process by which a government agency grants a time limited permission to an individual to engage in a given occupation after having met the criteria
19
Q
joint stability
A
the ability to maintain or control joint movement or position, achieved through the structures around the joint and neuro system
20
Q
pronation
A
eversion of the ankle, valves at the knee, plantar fascitis when arch drops, achieved in loading the foot
21
Q
Supination
A
inversion of ankle,walking on outside of foot, achieved in push off
22
Q
sagittal plane
A
lateral planes, left and right, walking, marching in place
23
Q
frontal plane
A
front and back, ventral and dorsal
jumping jacks
24
Q
transverse plane
A
torsional motion
superior and inferior, midline at the hips / COG
25
Mobility / stability model of the body
```
Glenohumeral = mobility
Scapulo thoracic = stability
thoracic spine = mobility
lumbar spine = stability
hip = mobility
knee = stability
ankle = mobility
foot = stability
```
26
What type of class is predominantly in the sagittal plane?
spin class,
| flexion and extension of the lateral joints
27
What type of class is predominantly in the sagittal plane?
spin class,
| flexion and extension of the lateral joints
28
What happens in the frontal plane
Adduction abduction
Lateral spinal flexion
ankle inversion and eversion
many standing yoga poses are in the frontal plane
29
What happens in the transverse plane
superior and inferior parts
rotation
horizontal shoulder adduction and abduction
Yoga again incorporates transverse plane
30
Five primary movement patterns
```
bend and lift
single leg movements
upper body pushing movements
upper body pulling movements
rotational movements
```
31
What is "balance" from a neuro component?
```
standing on one leg
raising an arm or leg or both in quadruped
standing equally on both feet
execute exercises on unstable surfaces
raise one foot or arm during plank
```
32
what is "balance" from a training component?
working both sides of the body, mirror images on both sides i.e. lunges
balancing strength cardio flexibility and neuro in a program
33
What is "balance" in programming?
using muscles that are agonists and antagonists
| incorporate multiple planes in workouts
34
Carbohydrates
quick for the body to break down and provide energy
35
Proteins
building blocks of human structure and not a primary source of energy
36
Fats and carbs storage
Stored as glucose and triglycerides
37
ATP (adenosine triphosphate)
body basic substance used for energy
38
Energy system used in short (seconds) duration, high intensity
creatine phosphate from the creatine phosphate system or phosphagen system
39
Energy system used for hard intensities but only a few minutes
glycolytic anaerobic system
40
Energy system used for moderate to low intensity but longer duration
fats and carbs produce ATP through the aerobic system
41
Three zone intensity model
zone 1 - low to moderate (can talk)
zone 2 - moderate to vig (talking little)
zone 3 - vig to very vig (cannot talk comfortably)
42
First ventilatory threshold
talking becomes a little challenging
intensity of aerobic exercise at which ventilation starts to increase in a nonlinear fashion in response to accumulation of metabolic by products in the blood
43
Secondary ventilation threshold
a metabolic marker that represents the point at which high intensity exercise cannot be maintained due to the accumulation of lactate
44
Secondary ventilation threshold
a metabolic marker that represents the point at which high intensity exercise cannot be maintained due to the accumulation of lactate
45
Functional movement training phase 1
stability and mobility training -
| finding imbalances
46
Functional movement mobility training phase 2
movement training -
training movement patterns before loading
body weight exercises
47
Functional movement training phase 3
Load training -
| adding external resistance applied
48
Functional movement training phase 4
performance training
| improving performance through training power, speed, agility and reaction time
49
Cardio respiratory training phase 1
Aerobic based training
| building aerobic base
50
Cardio respiratory training phase 2
aerobic efficiency training
| introducing aerobic intervals
51
Cardio respiratory training phase 3
anaerobic endurance training
| higher levels of endurance, developing anaerobic endurance
52
Cardio respiratory training phase 4
anaerobic power training
| developing anaerobic power
53
S/S of heat exhaustion
```
weak rapid pulse
low BP
headache
nausea and dizziness
general weakness
paleness
cold clammy skin
profuse sweating
```
54
S/S of heat stroke
```
hot dry skin
bright red skin color
rapid strong pulse
labored breathing
elevated body temp
```
55
music volume recommendations
max 85 dB
anything above can cause damage
play to where patient can hear their own voice
56
how to adjust music to hear the beat
increase the base and decrease the treble
57
What type of class incorporates music SOLELY in the foreground?
STEP
58
Spin class utilizes music in what manner?
Foreground AND background
59
What type of class utilizes music with <100 BPM?
mind body classes
| pilates / yoga
60
What type of class utilizes music at 100-122 BPM?
```
beginner step classes light impact aerobics
Spin class utilizes higher end of this spectrum
```
61
What type of class utilizes 122-129 BPM?
group strength, advanced step, dance, aquatics
62
What class utilizes 130- 160 BPM?
fast paced, mid to high impact, trampoline
| martial arts
63
How do you calculate BPM?
down beats in 15s x 4
64
What are the different intensity monitoring methods?
target heart rates
RPE
talk test
dyspnea scale
65
What is the ideal environment for a group class
Wood or shock absorbing flooring
mirrors in front and lateral views
an environment of autonomy
Rapport and consistency
66
What are they formulas for MHR?
220-age traditionally
Gelish = 206.9 - (.67 x age)
Tanaka = 208 - ( .7 x age)
67
How do you calculate target heart rate? (Karvonen)
Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR
68
BORG intensity scale
```
6 nothing
7 very very light
8
9 very light
10
11 fairly light
12 12-13 = 55-69% of MHR
13 somewhat hard
14
15 Hard 15 - 16 = 90% of MHR
16
17 very hard 12 - 16 = most ideal of aerobic fitness
18
19 very very hard
20
```
69
How to monitor intensity VIA ventilation?
Take HR at first ventilatory threshold (talking becomes slightly difficult)
Take HR at second ventilatory thresh (talking is no longer possible)
70
Dyspnea scale
1+ mild noticeable to exerciser only
2+ mild difficulty, noticeable to observer
3+ moderate difficulty, participant may continue
4+ severe difficulty, participant must stop
71
What is a verse?
32 count square (4 phrases of 8 counts)
72
What is a dynamic warmup?
integrated movements that help improve muscular strength, mobility, stability, balance coordination, agility, and or even power
73
Examples of dynamic warmup?
foam rolling, balance exercises, yoga type moves, agility drills, plyodrills
74
overexertion
pushing ones self past the point of volitional control or exceeding the limits of ones abilities
75
instructors eye
being aware of participants fatigue and overexertion, improper form erroneous movement patterns... demonstrate basic movement first
76
signs
objective, observable indicator i.e. blue lips heavy coughing
77
symptom
sensory indicator such as dizziness or nausea
78
symptom
sensory indicator such as dizziness or nausea
79
How to accommodate for carpel tunnel syndrome
no extreme range of motion into flexion or extension, neutral wrist
80
Environmental emergencies
heat cramps
heat exhaustion
heat stroke
hypothermia
81
Pregnancy in relation to exercise considerations
lower fasting blood glucose
utilize carbs at higher rate when exercising
more likely to be hypoglycemic
82
exercise dependence
when working out becomes an addiction,
guilt for missing
changing commitments to family and work
rapid weight loss
83
recommended dietary allowance (RDA)
the level of intake adequate to meet the needs of the person
84
estimated average requirement (EAR)
an adequate intake in 50% of an age and gender specific group
85
tolerable upper intake level (UL)
maximal intake that is unlikely to pose a risk of adverse effects almost all individuals
86
Obesity BMI
>30
87
Overweight BMI
>25
88
Cognitive domain in learning
brain gathering information
counting out movements
learning choreography
89
Affective domain in learning
emotional behavior beliefs and attitiudes
| creating a positive attitude toward health and fitness
90
Psychomotor domain in learning
refers to activities requiring movement
| learning new motor skills forming basic foundation
91
What are the 3 stages of learning
cognitive
associative
Autonomous
92
Cognitive stage of learning
new to participant, novice
| errors and imperfect form may be expected
93
Associative stage of learning
improvements on foundation of movement
94
Autonomous stage of learning
skill becomes automatic or habitual
| can perform without following instructor
95
How to give feedback
First, point out a positive
second mention the needed correction
third, point out additional positive point for rapport
96
When do you perform plyometrics?
at the beginning of class after sufficient warm up
97
How to regress exercise intensity?
reducing lever arm i.e.
hands on hips instead of hands overhead for squat
Reduce speed
reduce weight
98
What are verbal skills a GFI should encorporate
Open ended questions
reflective listening
summarizing
encouragement
99
What are nonverbal skills a GFI should have?
facial expressions
eye contact
body language
100
What is the transtheoretical model of behavioral change?
```
Precontemplation
Contemplation
Preparation
Action
Maintenance
```
101
What is the precontemplation stage?
first stage, not currently considering exercise, do not see the value in it
sedentary
102
What is the contemplation stage?
still sedentary but starting to consider exercise and have began to realize they are inactive
103
What is the preparation stage?
Marked by some physical activity, mental and physically preparing to adopt activity program
inconsistent exercise
104
What is the action stage?
people engage in regular physical exercise
| less than 6 months
105
What is the maintenance stage?
Marked by regular physical activity
| longer than 6 months
106
What are the macro recommendations for adults?
carbs 45-65%
proteins 10-35%
fats 20-35%
107
What are the macro recommendations for older kids?
carbs 45-65%
proteins 10-30%
fats 25-35%
108
how do you convert calories to grams?
1 gram of carbs = 4 calories
1 gram of proteins = 4 calories
1 gram of fats = 9 calories
109
How many trans fats should you have a day?
zero
110
How many saturated fatty acids should you have a day?
<10% of calories
111
How do you fix an error in a group setting?
Address the solution to the group, not the problem
Softly dress the individual
approach the individual
112
Triple F education
Form
Function (ADLS)
Fit (target muscles)
113
Performance education
Focuses on the performance benefits of the exercises
114
Health benefit education
educating on behavioral health and the gap between fitness and wellness
awareness of overall being
115
matching transition
one exercise ends and another begins
116
mending transition
string two exercises together
117
patching
performing an additional move to make the transition smoother
118
When correcting form, do you start proximal or distal
proximal
119
exercise considerations for youth
```
MHR is higher for kids 200-205
heat exhaustion can occur more quickly
RPE for kids >8 yr old
gamify exercises
lightweight equipment
```
120
how do you calculate protein intake for the average person?
0. 8 -1.0 g/kg OR
| 0. 4 - 0.5 g/lb
121
What is the average protein intake for an ATHLETE
0.5 - 0.8 g/lb
122
Fluid intake recommendations
2 hrs before workout = 17 to 20 oz
every 10-20 min of exercise 7-10 oz
following exercise 16-24 oz for every pound of water lost
123
What are the area of responsibility of a GFI
Health screening from facility
Instruction
Supervision
Facility and equipment
