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AFAA GROUP EX
Terms
| Term | Definition |
|---|---|
| ENERGY and its food source | The ability to do work. Comes from the Sun |
| ATP | Adenosine Triphosphate - a compound source of energy used to breakdown and release energy, becoming adenosine diphosphate (ADP) and phosphate (P) |
| Aerobic | With oxygen, or in the presence of oxygen |
| Anaerobic | Requiring no oxygen (short spurt, high energy activities) |
| Steady State | After 3-4 minutes, oxygen uptake has reached an adequate level to meet oxygen demands |
| Excess post-oxygen consumption EPOC | Oxygen debt, referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery |
| Oxygen Deficit | Period which the level of oxygen consumption is below what is necessary to supply appropriate ATP production |
| Anaerobic Threshold | The point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated |
| Aerobic Capacity | ability of the body to remove oxygen from the air and transfer through the lungs and blood to working muscles, related to cardiorespiratory endurance |
| Lactic Acid | The by-product of the anaerobic metabolism of glucose and glycogen in muscle |
| Stroke Volume | The volume of blood ejected by each ventricle of the heart during a single systole |
| Cardiac Output | The volume of blood pumped by each ventricle in one minute |
| Venous Return | Pumping action of muscles in extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to heart. |
| Blood Pooling | Condition caused by ceasing vigorous exercise too abruptly so that the blood remains in the extremities and not delivered fast to brain and heart |
| Vital Capacity | Greatest volume of air that can be forcibly exhaled after the deepest inspiration. |
| Valsalva Maneuver | 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. |
| Blood pressure norms | On average, adult heart at rest beats 60-80 times per minutes |
| Pectoralis Major | Chest Muscle (Anterior) |
| Deltoid | Shoulder Muscle (Anterior) |
| Bicep | Inner arm muscle (Anterior) |
| Rectus Abdominis | Stomach muscles (Anterior) |
| External Oblique | Outer Stomach Muscles (Anterior) |
| Internal Oblique | Inner Stomach Muscles (Anterior) |
| Tensor Fasciae Latae | Outer Leg Muscle (Anterior) |
| Adductors | Inner Thigh Leg Muscles (Anterior) |
| Tibialis Anterior | Outer Front Calf Muscle (Anterior) |
| Quadriceps Muscle Group | Leg Muscle Group (Anterior): Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius |
| Hip Flexor and Lateral Spinal Flexor | Hip Muscles (Anterior) Iliopsoas, Quadratus lumborum |
| Trapezius | Top Should muscles (posterior) |
| Rhomboid | Inner Shoulder Blade muscle (Posterior) |
| Triceps | Outer back arm muscle (Posterior) |
| Latissimus Dorsi | Outer Back Muscles (Posterior) |
| Erector Spinae | Inner Back Muscles, along spine (Posterior) |
| Gluteus Medius | Upper Glute Muscle (Posterior) |
| Gluteus Maximus | Main Glute Muscle (Posterior) |
| Hamstrings Group | Back of Upper Leg Muscles (Posterior) Semitendinosus Semimembranosus Biceps Femoris |
| Gastrocnemius | Upper Back of Calf Muscle (Posterior) |
| Soleus | Outer Back Calf Muscle (Posterior) |
| Achilles Tendon | Tendon on the back of the heel reaching up toward the calf muscle |
| Anatomical Planes | Horizontal (Transverse) Frontal Sagittal |
| Joint | The point at which two or more bones meet and movement occurs (synovial, non-synovial) |
| Ligament | Bands or sheet-like fibrous tissues connecting bone to bone and reinforces joints from dislocation, non-elastic, limited range of motion |
| Tendon | Band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity |
| Cartilage | White, semi-opaque fibrous connective tissue, cushions and prevents wear on articular surfaces |
| Anterior/Posterior | To the front / To the back |
| Medial/Lateral | Toward the midline of the body / Side to side movements away from the midline of the body |
| Supine/Prone | Lying face up / Lying face down |
| Superior/Inferior | Above or upper half / Below or lower half |
| Unilateral/Bilateral | Affects one side of the body / Affects both sides of the body equally |
| Horizontal (transverse) Plane | Top to Bottom |
| Sagittal Plane | Left to Right |
| Frontal Plane | Front to back Anterior to Posterior |
| Flexion | Bending of joint between 2 bones that decreases the angle |
| Extension | Motion of increasing angle between 2 bones, straightening of a muscle previously bent in flexion |
| Abduction | Movement away from the midline |
| Adduction | Movement toward the midline |
| Rotation | Movements around an axis |
| Circumduction | Movements in which the extremity describes a 360 degree circle |
| Agonist | (primary movers) muscle performing work |
| Antagonist | muscle working in opposition of a primary mover (agonist) |
| Primary Mover | Main muscle performing work |
| Assistors | Muscles that help perform the same task |
| Stabilizers | Help prevent undesired or unnecessary motions |
| Isometric Contraction | No joint movement, bony lever is not moved any distance (equal length) |
| Concentric Contraction | Muscle fiber shortens, positive work against gravity or external resistance (shortening, positive work) |
| Eccentric Contraction | Muscle fibers lengthen, bony levers move to direction of gravity (lengthening, negative work) |
| Isotonic Contraction | Tension remains constant as muscle shortens or lengthens (equal tension) |
| Isokinetic Contraction | Muscle shortens at a constant rate (equal or same motion) |
| Fast Twitch (FG, fast glycolytic) muscle fibers | Type II fibers, high-intensity contractions easily fatigued. (Anaerobic Energy) |
| Slow Twitch (SO, Slow oxidative) muscle fibers | Type I fibers, Long term low to moderate intensity activities (Aerobic Energy) |
| Vitamins | Non-Caloric, organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair |
| Minerals | Inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid-based balance and are structural components of body tissue |
| Chronic Injury | Excessive, repeated stress is placed on one area of body over a long period of time. Tissue begins to fail |
| Acute Injury | Sudden onset due to specific trauma such as twisting an ankle (if ignored, may become chronic) |
| Strain | Over-stretching or tearing of a muscle or tendon |
| Sprain | Tearing or over-stretching of a ligament |
| RICE | Rest, Ice, Compression, Elevation For Musculoskeletal Injuries |
| SAPI | Survey, Assessment, Prioritization, Implementation Steps in recognizing an emergency |
| Principle of Overload | To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities |
| Principle of Progression | Exercise program should provide gradual increases or progressions in frequency, intensity, time, type |
| Principle of Overtraining | Body needs time to recover and musculoskeletal system needs time to rebuild. Without sufficient rest, overtraining will occur |
| Reversibility Principle | If workload is decreased, detraining in performance will occur |
| Specificity of Training Principle (SAID) | 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. |
| Warm-Up | The preparation period for a specific workout. Increases core temperature and prepares muscles. |
| Movement Rehearsal | Warm Up Method Performing lighter or less intense versions of movements or patterns that will be used in the workout to follow |
| Limbering Movements | Warm Up Method Smooth, moderately-paced, non-weighted, full range of motion movements that increase joint mobility and core temperature |
| Preparatory Stretching | Warm Up Method Designed to ease the muscles through a range of motion to ensure proper movement mechanics |
| Continous or Steady State | Cardiorespiratory Training Method Intensity gradually increases, held at steady state, then gradually decreases at the end of the workout |
| Interval Training | Cardiorespiratory Training Method Timed bouts of high intensity work followed by lower-intensity active recovery |
| Intermittent Training | Cardiorespiratory Training Method Variable Intensity or Spontaneous Training. Randomly intersped peak movements followed by low-intensity movements |
| Circuit Training | Cardiorespiratory Training Method Time bouts of exercises performed in station-to-station, or sequences. For cardiorespiratory endurance or muscular strength. |
| Muscular Strength and Endurance Training | Working individual or groups of muscle against resistance to muscle fatigue (failure) |
| Muscle Isolation | Muscle Strength and Endurance Training Method Targets specific muscle groups by using primary movement (joint action) |
| Multi-Joint, Multi-Muscle | Muscle Strength and Endurance Training Method Involves more than one joint, targeting several muscles |
| Torso Stabilization | Muscle Strength and Endurance Training Method Enhance ability to maintain proper spinal alignment and posture |
| Functional Training | Muscle Strength and Endurance Training Method Replicates movements commonly used in daily living. |
| Flexibility Training | Focuses on joint mobility and muscle suppleness, muscle flexibility, reducing tension. (Decreases risk of injury) |
| Static Stretch | Flexibility Training Method Places targeted muscles in position of elongation and holds in that position (1-4 reps of 15-60 seconds each) |
| Dynamic Stretch | Flexibility Training Method Full Range of Motion stretch. Controlled, limbering move. Ballistic, forced move. |
| PNF Proprioceptive Neuromuscular Facilitation | Flexibility Training Method Involve an active contraction of muscle just before the stretch. (contract/release) |
| Final Class Segment | Closure of workout. Stretching, relaxation, stress-reducing techniques. Promotes mind-body awareness. Heart Rate and Blood Pressure decreases |
| Physical Focus | Relaxation Method Become aware of bodily systems and sensations in attempt to increase relaxation |
| Mental Abstract Focus | Relaxation Method Imagine in order to create a greater sense of relaxation |
| Combination Focus | Relaxation Method Combination of physical and mental focuses to obtain optimum relaxation |
| Resting Heart Rate (RHR) | Number of beats per minute while at rest |
| MHR or HRmax | Maximal Heart Rate |
| THRR | Target Heart Rate Range |
| HRR | Heart Rate Range |
| Recovery Heart Rate | Speed at which heart rate returns to pre-exercise level |
| RPE | Rating of Perceived Exertion subjectively measures an individual's effort during exercise |
| Talk Test | Evaluates an individual during cardiorespiratory exercise ability to engage in conversation during exercise represents work at or near a steady rate |
| LIA | Low-Impact Aerobics Keeping at least one foot on or as close to floor as possible |
| MIA | Moderate-Impact Aerobics Both feet on the floor, but both feet roll through a toe-ball-heel action every time |
| HIA | High-Impact Aerobics Both feet leave the floor alternatively or at the same time |
| NIA | Non-Impact Aerobics Upper body movements along with active thigh movements as feet remain on the floor. (elevating heart rate) |
| Constant Resistance | Directed against the target muscle and does not vary through range of motion (free weights, body weight) |
| Variable Resistance | Designed to achieve maximum muscular involvement through the used of specialized machines or tubing |
| EIA | Exercise Induced Asthma (bronchospasm) moderate obstruction of the airway that is not life-threatening |
| Par-Q | Physical Activity Readiness Questionnaire Obtains sufficient information to notify if consumer needs to seek medical clearance prior to engaging in group exercise |
| Stretch Reflex | Muscle contraction in response to stretching within the muscle maintains a constant length. |
Created by:
NVR15
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