GROUP EXERCISE INSTRUCTOR
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| most common symptoms of an asthma attack | shortness of breath and coughing
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| code of ethics | set of guidelines established by professional organizations to direct the conduct and actions related to common business practices within a given profession
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| precontemplation | individual is not thinking about adopting an exercise program within the next 6 months "I can't" or "I won't"
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| contemplation | intentions of becoming more physically active within the next 6 months "i may"
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| preparation | intentions to become physically active or start exercising in the next month - join a health club "I will"
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| action | performing regular physical activity at least 150 minutes per week "I am"
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| maintenance | sustained regular physical activity for 6 consecutive months "i still am"
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| medial | closer to the midline of the body
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| laterial | away from the midline of the body
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| superior | close to the head (away from the feet)
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| inferior | away from the head (closer to the feet)
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| proximal | closer to the attahced end of the limb or center of the body
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| distal | away from the center of the body
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| anterior | on/toward the front of the body
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| posterial | ontoward the back of the body
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| sagittal plane | divides the body into right and left sides
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| frontal plan | divides the body into (anterior)front and (posterier) back
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| transverse plan | seperates the body into upper and lower segments also called horizontal plan
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| human body has how many bones | 206
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| vertebral column/spinal column | 33 bones
cervical,thoracic, lumbar, sacrum, coccyx
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| cardiac muscle tissue | smooth muscle, involuntary, fatigue resistant
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| smooth muscle tissue | lines internal organs, involuntary
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| skeletal muscle tissue | most abundant type and voluntary
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| isometric action | muscle produces force but there is no resulting movement and no change in muscle length
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| isotonic | muscle shortens and lengthens as force is generated against an external load
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| concentric phase | shortening phase of an isotonic muscle action - exteranal load is lifted
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| eccentric phase | lengthening phase -load is lowered
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| what anatomical structure is located distal to the elbow joint | metacarples
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| acial skeleton consists of: | skull, spine, strernum and ribs
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| major muscle located on the posterior aspect of the tibia is called | gastrocnemius
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| agonist | primary movers
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| synergist | other muscles that assist the agonist
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| antagonist | muscles that work in direct opposition to the agonist
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| diathrodial joint | joint between the glenoid fosssa of the scapula and teh humerus.
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| Sliding Filament Theory | during muscle contract - an action potential is delivered by the central nervous system to the muscle
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| flexion | movement that decreases the relative joint angle/bring 2 body parts closer together
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| abduction | movement away from the midline
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| adduction | movement towards the midline
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| shoulder extension | occurs during the concentric phase of a dumbbell chesk press
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| latissimus dorsi | primary muscle during shoulder adduction
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| hip flex | joint action created by contraction of the illoposoas muscle group
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| artery | blood vessle that carries oxygenated blood away from the heart
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| aorta | largest artery - transports bloood fromleft ventricle
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| type 1 | slow twich muscle fibers
slow oxidavite muscle fibers - slower speed of contraction/high resistance to fatigue/produce energy thru aerobic metabolism
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| type 11a | fast twitch muscle fibers
fast speed contraction/moderate resistance to fatigue/produced thru aerobic & anerobic metabolism
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| type 11b or 11x | fast twich muscle fiblers
fast speed contraction/high force production/ low resistance to fatigue/produce energy thru anaerobic metabolism/ greatest potential for hypertrophy
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| twitch | single ectrical impulse causing excitation of the muscle fiber followed by complete relaxation.
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| long chains of glucose are stored as glycogen in | skeletal muscle & liver
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| phosphagen system | responsible for the energy supplied during power and speed activities
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| anaerobic glycolysis | "absence of oxygen" high intensity, short-duration activities (2-3 minutes) and moderate intensity resistance training.
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| aerobic glycolysis | low to moderate intensity/ endurance
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| increase stroke volume | most significant impact on increased maximal oxygen consuption with regular endurance exercise training.
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| carbohydrates | perfered source of energy for the body
1 gr = 4 calories
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| RDA - recommended dietary allowance | established nutrient level, based on scientific evidence to meet the requirements of nearly all healthy individuals
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| macromineral | greater than 20 milligrams - calcium, magnesium, phosphorus, potassium and sodium.
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| trace minerals | microminerals
copper, iron, iodine, zinc or other
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| hyponatremia | (drink too much water )dangerous condition in which the blood's water-to-sodium ration is severely elevated causing a decrease in plasma sodium concentration
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| 24 oz | drink this amount for every pound lost durig sweat after exercise.
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| 1, 500 | recommended daily sodium intake for people over 51 years old
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| 10% daily calories | consume % daily calories from saturated fats by replacing them with mono- and polyunsaturated fatty acidis
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| Percent (%) Daily Values are based on ##### calorie diet | 2,000
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| AI for dietary fiber for man and woman | 25 grams = woman
38 grams = man
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| total daily energy expenditure | # of calories expended throughout the course of a day
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| National Weight Control Registry (NWCR) | perform regular moderate-intensity physical activity often > 300 minutes per week.
less than 30% calories from fat
eat 5 meals/snacks per day
monitor body weight 1x per week
less than 10 hours per week tv watching
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| informed consent | utilized to communicate the known risks and dangers associated with exercise participation
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| hypertension | systolic > 140
diastolic > 90
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| korotoff sound | first sound beat = systolic
last sound = diastolic
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| BMI | body mass index - doesnot consider the relative proportions of fat and lean tissue.
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| systolic blood pressure | amount of pressure exerted against the arterial wall during left ventricular contraction
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| kyphosis | "humpback" rounding of thoratic spine
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| Lordosis | arching of the lumbar spine
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| reciprocal inhibition | muscles that are shortened are over-stimulated by the nerous system and become dominate, muscles taht are lengthened become passive or weak
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| pectoriallis major | muscle that is typically tight and overactive with upper cross syndrome
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| if client has lower cross syndrome what is the most appropriate exercise | hamstring stretches and core strengthening
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| flat back | flattinging of the lumbar spine and a posterior pelvic tilt
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| bilateral tightness in hamstring muscle group contributes to... | posterior pelivic tilt
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| MET (metabolic equivalent) | unit used to define the absolute energy expenditure of a specific activity
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| how much activity should person do for sustantial health benefits? | 150 minutes of moderate intensity - aerobic activity in 10 minute episodes
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| FITT | cardiorespiratory exercise guidelines
frequency = 3-5 days per week
intensity = moderate to vigorous
time = 30-60 min per day
type = aerobic nature
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| Karvonen Formula | 220 - age (HR max)
(HR max) - resting heart rate = (HRR)
HRR x intensity % + resting heart rate = Target Heart Rate
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| Resistance Training | 2-3 days per week
8-12 reps
=> 48 hrs between sessions for single muscle groups
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| breathing for resistance training | exhale on concentric phase
inhale on eccentric phase
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| golgi tendon organ | sensory receptor located within the musculotendinous unit that is sensitive to tension and rate of tension change
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| how long should you hold static stretches for | 10-30 seconds
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| what is a benefit from regular stretching | reduced joint stress and muschle hypertonicity
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| what type of stretching reduces exercise related injury? | Dynamic stretching
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| three types of learners | visual, auditory and kinesthetic
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| Linear Progression | one move followed by another (movements do not repeat)
a + b + c + d + e + f
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| Drill a Skill | Teaching new choreography
AAAAAAA+BBBBBBBBB+CCCCCCC + DDDDDDDD
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| Pyramid/Movement Reduction | ideal for new instructors and new students
AAAA+BBBB+CCCC+DDDD
AA+BB+CC+DD
ABCD
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| Add On | ideal for new patterns
A+B AB+C ABC+D = ABCD
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| Small segments/blocks | layering of more complex movements -
designed choreo. (Hi/Lo)
ABCD+EFGH+IJKL+MNOP
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| Half Time | utilzed when performing difficult and complex patterns of movement
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| Free Style | On the spot for veteran instructors
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| logical basic step/movement progression | basic moves
add arms
add direction change
add variation
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| PRICE acronym | Protection
Rest
ICE
COMPRESSION
Elevate
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| What is the perfered source of energy during exercise | Carbohydrates
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| What exercise is contraindicated in a group exercise class | Hurdler's Stretch
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| what cue is most effective for complex choreography | Visual
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| Physical Activity Readiness (PAR-Q) | screening tool to identify who should consult with their physician prior to participating in an exercise program
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| first strong beat of musical phrase is the | downbeat
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Created by:
jladf
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