| A | B |
|---|
| 5 AFAA Questions | Purpose, effective, safety, alignment, appropriate |
| FITM | frequency, intensity, time, mode |
| Principle of Overload | Body must be overloaded beyond normal level to increase capacity |
| Principle of progression | Gradual increases in FITM to maximize fitness gains over injury - conditioning- 4-6 weeks, improvement 5-6 mos, maintenance |
| SAID | Specificity Adaptation to Imposed Demands- FITM must be specific to activity performed |
| Reversibility Principle | If traininng is decreased/discontinued, cardio will decrease in 2-3 weeks and muscle in 2-3 mos |
| Principle of Overtraining | sufficient recovery required and intensity increase needs to be gradual |
| Cardiorespiratory fitness | ability to take in, transport and use oxygen |
| Muscular Strength | how much can be lifted |
| Muscular endurance | How many times weight can be lifted |
| flexibility | muscle suppleness or ROM at joint |
| body composition | amounts of fat, fluid, muscle and bone |
| Health benefits US Surgeon report | 30 min most days, approx 150 cal/day or 1000 cal/week |
| AFAA supports what org's ttraining recommendations? | ACSM- Americcan College of Sports Medicine |
| FITM of Cardio | 3-5X/week, 55%-90% of MHR, or 12-16 on RPE, 20-60 minutes |
| FITM of Musc. strength/endurance | 2-3X/week, to point of fatigue in 8-12 reps, 20-60 min |
| FITM of flexibility | 2-3 days/week per muscle group, to point of tension, edge of discomfort, 10-30 secs |
| Body fat standards | men-15%, women 25% |
| 7 Prof responisbilities | LTCSMER- liability, training, CPR, screening, medical clearance, environmental monitoring, Emergency response |
| Par-Q | Physical Readinness Questionnaire |
| High risk participant | Needs med-exam/clearance- cardio/pulmonary/metabolic disease/symptoms |
| Moderate risk participant | Med-exam clearance- men 455 & older, women 55 & older |
| Low risk | no requirement - asymptomatic men under 45 and women under 55 |
| 6 Symptoms of over-training | F, A, A, I, H, P, S Fatigue, Anemia, Amenorrhea, Stress-related Injury, Increased RHR/slower recovvery, Decreased Performance, Soreness |
| 6 ways to prevent over-training | vary class type & intensity, limit # of high-impact classes, adequate warm-up/cool-downn, limit active dmeonstration, decrease strength performance, nutrition |
| Hydration requirements | 8-10 oz prior to exercise, 3-4 oz every 20 minutes, 1 lb water for 1 lb lost |
| Fitness Triage Color System | Green- intended exercise afe and effective, Yellow- may need to modify, Red- exerciser should not perform activity |
| Posture cue for standing | X |
| Posture cue for squats | X |
| Posture cue for bent-over | X |
| Posture cue for Seated | X |
| Posture cue for supine | X |
| Posture cue for prone | X |
| Posture cue for side-lying | X |
| Posture cue for kneeling | X |
| Posture cue for hands and knees | X |
| Posture cue for moving | X |
| Group exercise class sections | AWBR - announcements, warm-up, body, relaxation/stretching |
| Warm-up purpose | increase core temp, prepare musc/joints, 8-12 min. |
| Warm-up methods | movement rehearsal, limbering, stretching |
| 4 cardio training methods | Steady State Training, Interval, Intermittent, Circuit |
| Special considerations of Cardio | monitor HR, Variety, ROM-repetitive sttress, cool-down |
| Concentric | bicep curl (shortening) |
| Eccentric | lowering curl (lengthening) |
| Isotonic | moving shortening or lengthening of muscle |
| 3 flexibility training methods | Static, dynamic full-range, PNF (done w/ therapist, stretching strap, etc) |
| Considerations of flexibility training | body temp, not past discomfort, ROM |
| Energy | ability to do work- comes from sun - light is ttransformed into chemical energy |
| How much energy do we store from food | less than 50% |
| ATP | Adenosine Triphosphate- energy has to be transformed to thiis before we can use it. Breakdown of this molecule provides energy for muscular contraction |
| Anaerobic pathway | Can operate w/o oxygen - |
| CP and phospagens | Chemical fuel- for high-intensity, short-lived exercise 15-20 sec |
| Lactic Acid sysem | anaerobic- uses glucose, sustainned, high-intensity exercise 45-90 sec |
| Aerobic pathway | Requires oxygen, uses carbs, proteins, fats - low-moderate exercise |
| Steady State | After 3-4 minutes of exercise, oxygen uptake reaches level to meet demand of tissues- HR, cardiac, & pulmonary ventilationhave reached constant levels |
