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Flashcards in Study guide Deck (50):
1

SMARTS system of goal setting

Specific, measurable, attainable, realistic, timely, self-determined

2

Horizontal plane

Divides superior/inferior

3

Sagittal plane

Divides left/right

4

Frontal plane

Divides anterior/posterior

5

Benefits of weight bearing activities

Increased bone density

6

Benefits of increased muscular strength

Appearance and performance

7

Benefits of increased muscular flexibility

Improves tissues and facilitates movement

8

Plantar fasciitis

Inflammation of bottom/arch of foot

9

Chondromalacia

Overuse affecting cartilage of patella

10

Achilles tendinitis

Inflammation of connective tissue at calf muscle

11

RICE

Rest Ice Compression Elevation

12

SAPI

Survey Assessment Prioritization Implementation

13

FITT-VP

Frequency Intensity Time Type Volume Progression

14

SAID

Specific Adaptation to Imposed Demands

15

Health related components

Cardiorespiratory fitness, muscular strength and endurance, flexibility/mobility, body composition

16

Skill related components

Agility, balance, coordination, power, reaction time, speed

17

4 motivational techniques for type b

Feedback, support, recognition, encouragement

18

Spinning properly

Hands light on handlebars, don't grip too hard, control speed and resistance

19

Spinning instructor considerations

Warmup and cooldown, smoothness, appropriate music, teaching off bike, focus sharpening, positive affirmations, goal setting

20

Dance movements have

Design, Dynamics, Rhythm, Motivation

21

Reps for resistance training in group ex

8 to 25

22

Weaker muscles

External shoulder rotators, rear deltoid, mid traps, rhomboids, lower traps, abs, spinal erectors, vastus medialis (inner quads), tibialis anterior

23

Tighter muscles

Internal shoulder, front delt, pecs, upper traps, spinal erectors, soas, hamstrings, gastrocnemius

24

Resistance tubing class

Check for tears, don't pull towards face, appropriate resistance for form and alignment, don't grip too tight, wrist in line w/ forearm, continuous tension in tubing, smooth and controlled when lifting/lowering

25

7 principles of mat science

Balance, extension, alignment, ROM, progression, flow, breath

26

Step warm up bpm

120-134

27

Step cardiorespiratory training bpm

118-128 (128-135, advanced)

28

Step muscular strength/endurance bpm

120-130

29

Step body alignment techniques

Shoulders back and relaxed, chest lifted, body erect, abs constricted, neutral spine, knees relaxed, no hyperextension, no twisting or torque

30

Stepping techniques

Full body lean, knee flexion less than 90 degrees when weight bearing, watch platform, focus on feet first, stay in center, stay 1 shoe length away when stepping down, step lightly, use whole foot, lift properly

31

How to prevent knee injury while stepping

ROM <= 90 degrees, pivot only when not weight bearing

32

EIA

Exercise-induced asthma

33

How to prevent EIA?

Consult physician, maybe use inhaler, gradual intensity increase, don't exercise in cold or pollen, humid/water is best, breathe through nose or pursed lips, extended warmup and cooldown

34

Guidelines for participants with heart disease

Screen for risk factors, listen to physician, have record of meds and side effects, comply with target HR/RPE, alert instructor with symptoms, do not exceed level of expertise, gradual intensity increase and no high intensity

35

Guidelines for participants with arthritis

Encourage low impact, frequency and low intensity, decrease if pain or inflammation, gently stretch daily, isometrics, extended warmup and cooldown, monitor change in meds/pain levels, consult physician, reduce intensity if pain persists more than 2 hrs after class, obesity and overweight are risk factors

36

Precautions for diabetic participants

Monitor blood sugar, inject into non active muscle, avoid exercise at peak insulin, carry carb snack, type 1 exercise same time each day, carb snack before/during exercise, maybe increase carbs and decrease insulin, work with physician, emergency response plan, know symptoms of hypoglycemia, check feet often

37

Guidelines for participants with hypertension

Emphasize cardio at 40-70% HRR, 30-60 min most days, avoid high intensity and isometrics, high rep and low weight for resistance and stop before failure, avoid valsalva, use RPE, avoid feet higher than head, teach relaxation and stress mgmt

38

What kind of resistance training for older adults with arthritis and osteoporosis

Slow stretching and conservative isometrics

39

Program design guidelines for older adults

Teach how to monitor workload, alert for overexertion, monitor intensity every 5 min, slow controlled full ROM, avoid fwd spinal flexion, avoid dizziness from quick rising or head below heart, follow physician advice for prosthetics, get physician clearance for equipment, BPM 118-124

40

Exercise considerations during pregnancy

Blood volume 30-50% increase, 9 months is not that long, watch for overexertion and stop, monitor and modify, refer to physician if uncertain

41

Good modalities for pregnant women

Aqua, cycling (raised handles, support belt), pilates (no supine after 16 weeks), step (4-6 inches, 118-122 bpm), weight training (no hyperextension)

42

7 professional responsibilities

Personal liability coverage, training and certification, CPR/AED and first aid, facility pre exercise participation screening, medical clearance and pre exercise testing, environmental monitoring, emergency response plan

43

PAR-Q

Physical Activity Readiness Questionnaire

44

Cardiovascular risk factors

Age, family history, smoking, hypertension, cholesterol, prediabetes, obesity, sedentary

45

Symptoms of overtraining

Fatigue, anemia, amenorrhea, constant soreness or pain, decrease in performance, stress-related injuries, increased resting HR, slower recovery of HR

46

How to avoid overtraining

Vary type and intensity, limit advanced classes (no more than 2 per day, no more than 8-12 per week), warm up and cool down, limit active demonstration, avoid burnout, nutritious diet, fix muscle imbalances

47

Hydration and rehydration

2 cups fluid per pound lost during exercise, 8-12 oz before workout, replenish electrolytes

48

Appropriate exercise attire

Fabrics that breathe, comfortable and not hindering body movement, proper shoes

49

4 ways for successful substitute teaching

Consistent policies, evaluate situation, develop self confidence, make the right connection

50

Services group exercise instructors deliver to adhere to standard of care

Screening, recommendation of activities, recordation of activities, record keeping, leadership, supervision, emergency response concerns