AFAA test

Also, learn the muscles. 12 questions

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During this section, they'll start with group 1 - pectorals - and have you start with the strength moves. PLEASE NOTE, I screwed this up the first time - they don't tell you when to switch to the 2nd move. So I was laying there doing chest flies for a good 2 minutes, wondering when I should switch to a pushup, and then they said, now do a stretch. So crap, I missed that! But it's okay!! I'm still confident. Anyway, what I would suggest doing is maybe doing 8 counts of the 1st exercise, then moving to do 8 counts of the other and just alternate until they tell you to demonstrate the stretch. Also, make sure you are really focusing on proper alignment as you do these moves! You'll know what proper alignment is when they go through the different stances. I would suggest putting down ideas for what you're gonna do during this section and practicing in front of a mirror before you go to the test! Here are some examples of what I did for some of the groups - I'm missing a couple but can't remember them right now LOL! No worries - they tell you what to work and when.

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Upper back (Trapezius, rhomboids , latissimus dorsi): bent over row, reverse posterior fly, stretch: standing, hands in front, clasp hands with palms facing away from you

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Aerobic System (Aerobic Pathway)

1) Fuel Source = Carbs, fats, protiens 2) Intensity = Low-moderate 3) Duration = atleast 10-15 minutes

Lactic Acid System (Anaerobic Pathway)

1) Fuel source = glucose - the usable form of carbohydrate in our body 2) Intensity = High 3) Duration = 45-90 Seconds

3 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs

1) Increased blood flow - exercise forces the left ventricle to pump larger volumes of blood. Heart pumps more blood per beat. 2) Increased oxygen delivery and carbon monoxide removal - 3) Increased maximal oxygen uptake and aerobic power -

ATP-CP system/phosphagen system (Anaerobic Pathway)

1) fuel source = chemical 2) Intensity = high 3) Duration = 1-5 Seconds

How can interval training improve aerobic performance? It increases (1) endurance and (2) power. It maximizes (1) power, especially for athletes training to compete.

1. AEROBIC 2. ANAEROBIC

5 Health Related components: Those factors that are related to how well the systems of your body work

1. Cardiovascular Fitness: 2. Body Composition: body fat compared to lean body mass (muscle, bone, water,etc) 3. Flexibility: The range of movement possible at various joints. 4. Muscular strength: 5. Muscular endurance

What is Endurance performance? Endurance performance is determined by the capacity of the athlete's (1) to pump (2) volumes of (3 and (4) to the muscles.

1. HEART 2. LARGE 3. BLOOD 4. OXYGEN

List 3 physiological adaptations that occur to improve exercise performance 1. increased ... 2. increased ... delivery 3. ...removal

1. MAXIMAL BLOOD FLOW 2. OXYGEN DELIVERY, 3. CARBON DIOXIDE removal. .

10 Exercise Danger Signs

1. Nausea or vomiting 2. Dixxiness 3. signs of fatigue 4. tightness in chest 5. staggering or loss of motor control 6. labored breathing 7. allergic reactions 8. blurred vision 9. mental confusion 10 musculoskeletal pain 11 excessive HRT elevation

3 Examples of ATP-CP system/phosphagen system

1. Power lifting 2. 100 & 200 meter running sprints. 3. Shot put & discus

6 Skill Related Components: Those aspects of fitness which form the basis for successful sportor activity participation.

1. Speed:2. Agility 3. Balance 4. Coordination 5. reaction time 6. Power

High Risk Moves

1. Sustained unsupported forward spinal flexion (Fig. A) 2. Sustained unsupported lateral spinal flexion (Fig. B) 3. Weighted deep knee bends 4. Bouncy (ballistic) stretches 5. Full plough (Fig. C) 6. Full cobra (Fig. D) 7. Hurdler's stretch (Fig. E) 8. Windmills (Fig. F) 9. Supine double straight leg lifts (Fig. G). 10. Prone combination double leg/double arm lifts (Fig. H) 12. Full splits 1. Weight-bearing pivots on unforgiving surfaces

6 recommendations to Avoid Overtraining

1. Vary class type and intensity to alter stresses 2. Limit number of high impact movements 3. Always perform an adequate warmup 4. (with active stretching) and cooldown 5. Correct muscle imbalances 6. Provide alternatives so individuals can increase or decrease intensity as needed

The NEW AFAA Five Questions[TM] are:

1. What is the purpose of this exercise? (e.g., muscular strength or endurance, cardiorespiratory conditioning, flexibility, warm-up or activity preparation, skill 2. Are you doing that effectively? (e.g., proper range, speed or body position against gravity)development and/or stress reduction). 3. Does the exercise create any safety concerns? (e.g., potential stress areas, environmental concerns or movement control) 4. Can you maintain proper alignment and form for the duration of the exercise? (e.g., form, alignment or stabilization) 5. For whom is the exercise appropriate or inappropriate?

3 examples of activities that utilize the lactic acid system

1. basketball. 2. volleyball 3. prolonged sprints

how do FITT variables affect one another? (1) must enjoy the type of exercise to ...(2)

1. beginners must enjoy the type of exercise to2. increase their frequency and intensity

things contributing to heat injuries, cardiovas, or other conditions 1. ... and technique 2. how much one... 3. ... and equipment 4. ... of exercise 5. ... of exercise 6. ... of exercise

1. form and technique 2. rests 3. footwear/equip 4. frequency of exercise 5. intensity 6. duration

6 Signs of Fatigue / Overtraining

1. lasting fatigue 2. overuse or stress 3. injuries 4. increase resting HRT 5. slower recovery after 6. decrease in strength 7. constant soreness or pain

4 steps in recognizing an emergency

1. unusual signs, 2. appearance/behaviors 3. odors 4 noises

3 Examples that use Anaerobic pathway

3 examples that utilize this system - sprinting, jumping, kicking

1. Decribe the concern involved with exessive hip flexor strengthening and/or tightness: They can cause the (1) to be misaligned and potentially lead to (2) problems

: They can cause the 1. LUMBAR SPINE to be misaligned and potentially lead to 2. BACK problems.

Oxygen deficit

A period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise. This is usually the first few minutes (the warm up)

Define ATP

ATP = Adenosine triphosphate. Intracellular carrier of chemical energy produced by the body for muscle work.

ATP, Adenosine Triphosphate, is the compound that releases (1) for (2)

Adenosine Triphosphate -compound that releases 1. ENERGY necessary for 2. MUSCULAR CONTRACTION. 1 mole ATP = energy walk 1/10 mile.

Health Benefits vs Enhanced Fitness Benefits (2008 guidelines and 1996 surgeon gen.)

Adults needs 2.5 hrs (150 min) moderate intensity or 1.25 (75 min) per week vigorous intensity aerobic exercise. Added benefits if increase to 5 hrs (300min) or (75 min) vigorous. Add muscle strenthening.

Steady state After the first (1) minutes of exercise, oxygen uptake has reached an (2) level to meet the (3) demand of the tissues.

After the first 1) 3-4 minutes of exercise, oxygen uptake has reached an 2. ADEQUATE level to meet the 3. OXYGEN demand of the tissues.

BMI and when is Obese?

Body mass index. When BMI is over 30.

Define energy and its food source

Energy is the ability to do work. Our main source of energy is the SUN!

FITT principle: Training Variables

F: Frequency I: Intensity T: Time, T:Type

You basically need to come up with 3 warm up moves, and 2 stretches. And do those for 3 minutes.

For your warm up, you want it to be specific to the cardio you're about to perform. I love me some turbo kick aka kickboxing. So for my warm up, I started with side to side shoulder rolls, then did a step touch with a hamstring curl, then did a double bob with a jab punch. For the 2 stretches, I chose to do dynamic stretches rather than static, so I started with a lat pull down. Then I did a hamstring stretch with an arm circle. If she hadn't by then said "Please increase your intensity for the cardio portion", I just went back and repeated it.

QC2: Aerobic Pathway: Aerobic system Fuel Source - (1), (2), (3). Intensity - (4). Duration - 40 - 60 minute aerobics, distance running(medium - very long). 3 examples that utilize this system - sitting, sleeping, watching tv

Fuel Source - 1. CARBS, 2. FATS, 3. PROTEINS. Intensity - LOW-MODERATE. Duration - 40 - 60 minute aerobics, distance running(medium - very long). 3 examples that utilize this system - sitting, sleeping, watching tv

Anaerobic Pathway: ATP-CP system/phosphagen system Fuel Source - (1) source/ (2) Phosphate. Intensity - (3) . Duration - (4)

Fuel Source - 1. CHEMICAL source/ 2. CREATINE Phosphate. Intensity - 3. high intensity exercise/very high. Intensity - high intensity exercise/very high. Duration - 15 seconds - few minutes (very short)

Anaerobic Pathway: Lactic acid system Fuel Source: (1) (from (2) only). Intensity - high intensity exercise/(3). Duration - 45 seconds - 60 seconds (short - medium). 3 examples that utilize this system - 400 - 500 meter sprints; 100 - 200 meters swimming; 1000 - 2000 meters cycling

Fuel Source: 1. GLUCOSE (from 2. CARBS only). Intensity - high intensity exercise/3. MODERATE. Duration - 45 seconds - 60 seconds (short - medium). 3 examples that utilize this system - 400 - 500 meter sprints; 100 - 200 meters swimming; 1000 - 2000 meters cycling

PAR-Q: High Risk

High-risk participants include individuals who have known cardiovascular (e.g., cardiac, peripheral vascular, or cerebrovascular), pulmonary (e.g., chronic obstructive pulmonary diseases), or metabolic (e.g., type 1 and type 2 diabetes) disease or who show signs or symptoms suggestive of these diseases

which other organization training recommendations does AFAA support?

IHRSA: Intl health racquet and sportsclub assoc.

PAR-Q: Low Risk

Low-risk participants include men < 45 yr and women < 55 yr who are asymptomatic and meet no more than one risk factor threshold from table 3.1.

Prevent injury to Vocal Nodules

Maintaining voice quality requires having the proper environmental setting, breathing, word attack and muscle tension. The instructor who ignores a sore throat and pushes to be heard is beginning a cycle of muscle abuse.

Professional Responsibilities

Medical history review 2. Risk factor assessment and stratification 3. Prescribed medications 4. Level of physical activity 5. Establish if physician consent is necessary 6. Administer fitness tests and evaluate results 7. Set up exercise prescription 8. Evaluate progress with follow-up test

PAR-Q: Moderate Risk

Moderate-risk participants include men 45 yr and older and women 55 yr and older or people who meet the threshold for two or more risk factors from table 3.1.

Antagonist: Muscle that works (1) to the prime mover and (2) to allow the agonist to contract and move the joint

Muscle that works 1.opposite to the prime mover and 2. REFLEXINVELY ELONGATES to allow the agonist to contract and move the joint

Hydration and rehydration recommendations

Participants should be advised to hydrate before, during, and after exercise. (8-10 before, 3-4 during,16 oz for every lb. lost)

PAR-Q

Physical Activity Readiness Questionnaire.

8 Health benefits associated with participation in regular physical activity

Prevention of weight gain, lower risk of stroke, lower risk of high blood pressure, reduced depression, lower risk of breast cancer, lower risk of type 2 diabetes, lower risk of coronary heart disease, weight loss

Agonist:

Prime mover, or the contracting muscle that is responsible for the movement that you see

First aid action (RICE)

R: Rest I: Ice C: Compression E: Elevation (heat only after 48 hrs)

Anaerobic

Requiring no oxygen; usually short spurt high energy activities

Specificity of Training Principle (SAID)

S: Specific, A: Adaptation to I: Imposed D: Demands. Means you get better at things the more you train for them

prime mover The muscle that (1) an action is referred to as the prime mover or (2) (= leader). Often another muscle, called the (3), (4) while the prime mover contracts.

The muscle that 1. CAUSES an action is referred to as the prime mover or 2. AGONIST (= leader). Often another muscle, called the 3. ANTAGONIST (ant = against), 4. RELAXES while the prime mover contracts.

How can interval training improve aerobic performance?

This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system

WADCF.

W: What is the purpose of this exercise? A: Are you doing that effectively? D: Does this exercise cause any safety concerns? C: Can you maintain proper alignment and form for the duration of this exercise? F: For whom is this exercise appropriate or inappropriate?

Aerobic

With oxygen, or in the presence of oxygen

Joint

a point at which 2 or more bones meet and where movement occurs

Cartilage a white, semi-opaque, fibrous (1) tissue that cushions the joints and prevents wear on the joint surfaces

a white, semi-opaque, fibrous 1.CONNECTIVE tissue that cushions the joints and prevents wear on the joint surfaces

Aerobic. vs Anaerobic

aerobic: 1. Complete breakdown of glucose 2. Can utilize carbs, fats, or protiens as fuel -3.Long-duration activity 4. smaller EPOC 5. Submaximal work (mod. Intensity) 6. CO2 and H2o are end products 7. use Oxygen in chemical breakdown

Steady State

after 3-4 min of exercise, oxygen uptake has reached an adequate level ;to meet the oxygen demand of the tissues; heart rate, cardiac output and pulmonary ventilation have attained fairly consistent levels.

Ligament band of (1) tissue that connects (2) and provides joint stability.

band of 1. FIBROUS tissue that connects 2. BONE TO BONE and provides joint stability.

Arms (biceps, triceps): Activities/Exercises

bicep curls, overhead tricep extensions, stretch: overhead tricep stretch

Shoulders Activities/Exercises

deltoids: overhead press, side raises, stretch: one hand across your chest

Tendon dense, fibrous connective tissue that forms the (1) and attaches (2)

dense, fibrous connective tissue that forms the 1. END OF A MUSCLE and attaches 2. MUSCLE TO BONE

The Reversibility Principle

dictates that athletes lose the effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when they resume training. In short, If you don't use it, you lose it. (1)

Sagittal Plane (medial): divides the body into (1) portions. Flexion and extension occur within the sagittal plane

divides the body into 1. RIGHT AND LEFT. Flexion and extension occur within the sagittal plane

Frontal Plane (coronal): divides the body into (1). Abduction and Adduction occur within the frontal plane

divides the body into 1. front and back. Abduction and Adduction occur within the frontal plane

Horizontal Plane (transverse) divides the body into (1) portions. Rotation occurs within the horizontal plane

divides the body into 1. upper and lower portions. Rotation occurs within the horizontal plane

instructor evaluate an exercise from two viewpoints:

effectiveness (benefits) and potential risk (injury quotient) for the potential user.

Chronic Injury:

excessive, repeated stress is placed on one area of the body over an extended period of time, the affected tissues may begin to fail

Anterior / posterior

head and tail or lower half of the body

prevent injury Shin Splints 1. ...pack 2. proper... 3. stretch.... 4. ... raises

ice pack, proper footwear and othopedics. Stretch calfs, do heel raises

The Principle of Progression implies that there is an optimal level of (1) that should be achieved, and an optimal time frame for this (1) to occur. Overload should not be increased (2) or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression.

implies that there is an optimal level of 1. OVERLOAD that should be achieved, and an optimal time frame for this OVERLOAD to occur. Overload should not be increased 2. TOO SLOWLY or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression.

Over training Principle

in itself is fairly simple, not to mention self explanatory. In a nutshell it is training above and beyond your body's ability to adapt positively.

Overload Principle:

increasing the intensity (resistance), frequency, or duration of the training above the levels normally expected

Achilles Tendonitis

is a debilitating foot condition characterized by swelling of the Achilles tendon.

chondromalacia is anterior (1) pain due to irritation of the (2) on the under surface of the (3)

is anterior 1. KNEE pain due to irritation of the 2. CARTILAGE on the under surface of the 3. KNEECAP

Plantar fasciitis

is irritation and swelling of the thick tissue on the bottom of the foot.

Flexion: joint angle (1), most movements are (2) movements

joint angle 1. DIMINISHING, most movements are 2. FORWARD movements

Rotation:

movement around an axis or pivot point

Circumduction:

movement in which an extremity describes a circle (360 degrees)

Muscle sTrain:

overstretching, overexertion, or overuse of soft tissue, less severe than a sprain. May occur from a slight trauma or unaccustomed repeated trauma - affects the TENDON (whereas a sPrain affects the ligament)

Erector Spinae: Activities/Exercises

prone position alternating opposite leg/arm raises, prone upper body lift, stretch: cat stretch

Prevent injury for Lower Back pain 1. proper... 2. the way one... 3. ...healthy 4. do...

proper position, sleep position, eat healthy, exercise

Extension:

return from flexion, movement that increases the angle between 2 bones

Flexion and extension occur in the ... plane a) horizontal b) frontal c) sagital d) posterior

sagital (a medial plane)

3 Examples of activities that utilize the aerobic system

sleeping. Walking. Low intensity, long duration physical activity.

Specificity: specific adaptions in the metabolic and (1) systems depending on the type of program or exercises that are performed

specific adaptions in the metabolic and 1. NEUROMUSCULAR systems depending on the type of program or exercises that are performed

Glutes and/or tibialis anterior: Activities/Exercises

squat, standing rear leg raise, stretch: laying on back, hug your knees

Adominals: Activities/Exercises

standard crunch, V-sit, stretch: modified cobra

Hamstrings and/or gastrocnemius/soleus: Activities/Exercises

standing calf raises, standing rear hamstring curls, standing hamstring stretch

Hip abductors and adductors: Activities/Exercises

standing leg abduction, standing leg adduction, stretch: seated butterfly

Quadriceps: Activities/Exercises

standing leg extension, lunge, stretch: standing quad stretch

Acute Injury:

sudden onset due to a specific trauma, such as twisting the ankle

Pectorals Activities/Exercises

supine chest fly, pushup, stretch: standing, clasp hands behind the lower back

Aerobic capacity

the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance.

Lactic Acid

the by-product of anaerobic metabolism of glucose or glycogen in muscle

Anaerobic threshold/lactate threshold

the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. the body ends up relying on glycolitic pathway which results in build up of lactic acid

Adduction

towards the midline (midline is vertical line through center of body) (adding back in)

Excess post-oxygen consumption (EPOC)

traditionally known as oxygen debt, refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery. (payback)

Sprain:

usually caused by a severe s tress, stretch or tear of the soft tissues such as ligaments or joint capsules

Aerobic

with oxygen, in the presence of oxygen