AFAA Primary Group Exercise Certification Study Guide 100% Correct Questions and Answers.

AFAA Primary Group Exercise Certification Study Guide 100% Correct Questions and Answers. List 8 health benefits associated with regular participation in physical activity. - answer Lower risk of coronary heart disease, lower risk of high blood pressure, lower risk of Type 2 diabetes, lower risk of breast cancer, reduced depression, improved cardiorespiraratory & muscular fitness, lower risk of colon cancer, prevention of weight gain. How can interval training improve aerobic performance? - answer Maximizes aerobic power and minimizes boredom. List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. - answer 1. Increased maximal blood flow - Performing aerobic exercise forces large volumes of blood which increases stroke volume. 2. Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory system saturates blood coming from the lungs with oxygen efficiently. The high pulmonary ventilation assists with the removal of carbon dioxide during exercise. 3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber. Energy Metabolism Define energy and its food source. - answer Energy is the ability to do work and the source of energy is the sun. Define ATP - answer Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk. Energy Pathways - answer Anaerobic and Aerobic. An anaerobic pathway consists of: - answer ATP-CP - phosphagen system. Fuel source = CHEMICAL creatine phosphate. Intensity = very high. Duration = very short 1 to15 seconds. Activities = sprinting, jumping, throwing, kicking, lifting heavy weights. An anaerobic pathway also consist of - answer LACTIC ACID SYSTEM Fuel source = GLUCOSE carbohydrate only. Intensity = high, moderate. Duration = short, medium 45-90 seconds. Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling. aerobic pathway consists of: - answer AEROBIC SYSTEM Fuel source = Carbohydrates, fat, protein. Intensity = moderate, low. Duration = medium, very long 3-5 minutes Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking, biking, rowing, skating, distance running, aerobics. Define: Aerobic - answer Aerobic is with oxygen or the presence of oxygen. Define: Anaerobic - answer Anaerobic is without oxygen; usually w/short-spurt, high-energy activities What is the term for Steady state: - answer After first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet oxygen demand of the tissues; heart rate, cardio output, and pulmonary ventilation have attained fairly constant levels. What is the term for Excess post-oxygen consumption EPOC - answer Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery. What is the term for Oxygen deficit - answer Period in which the level of oxygen consumption is below what is necessary to supply ATP production. What is the term for Anaerobic threshold - answer Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. What is the term for Aerobic capacity - answer 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. What is the term for Lactic acid - answer By-product of anaerobic metabolism of glucose; milk sugar. Aerobic vs. Anaerobic - answer Aerobic - Complete breakdown of glucose. Anaerobic - Partial breakdown of glucose. Aerobic - Can utilize carbs, fats, or proteins as fuel. Anaerobic - Can only use carbs as fuel. Aerobic - Long-duration of activity. Anaerobic - Short-duration of activity. Aerobic - Smaller EPOC. Anaerobic - Greater EPOC. Aerobic - Sub maximal, work moderate intensity. Anaerobic - Maximal work,,high intensity. Aerobic - Carbon dioxide and water are end products. Anaerobic - Lactic acid is the by-product. Aerobic - Uses oxygen in chemical breakdown. Anaerobic - Doesn't need Oxigen in chemical breakdown. What is the term for Stroke volume - answer Volume of blood ejected by each ventricle of the heart during a single systole. What is the term for Cardiac output - answer Volume of blood pumped by each ventricle in one minute. What is the term for Venous return - answer Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen blood back to the heart. What is the term for Blood pooling - answer Condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain. What is the term for Vital capacity - answer Greatest volume of air that can be forcibly exhaled after the deepest inspiration. What is the term for Valsalva maneuver - answer 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. What are blood pressure norms for a healthy person? - answer Resting Blood Pressure for healthy person averages about 120 - 80. High Blood Pressure is considered 140 - 90+ What is the anatomical term for Joint - answer The point at which two or more bones meet and movement occurs: synovial, non-synovial. What is the anatomical term for Ligament - answer Bands or sheet-like fibrous tissues connecting bone-to-bone and reinforces joints from dislocation, non-elastic, limited ROM. What is the anatomical term for Tendon - answer Band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity. What is the anatomical term for Cartilage - answer White, semi-opague fiborous connective tissue; cushions and prevents wear on articular surfaces. Describe the following anatomical terms. - answer Anterior . Front. Posterior . Back of body. Medial . Midline of body. Lateral . Head to trunk. Supine . Lying on back. Prone . Lying on stomach. Superior . Upper half of body. Inferior . lower half of the body. Unilateral . One side of body affected. Bilateral . both sides equally affected. Define the following joint actions: - answer Flexion. Bending of a joint between two bones. Extension. Increasing the angle between two bones - straightening previously in flexion. Abduction. Movement AWAY from the midline of body. Adduction. Movement TOWARDS the middle of body. Rotation. Movement around the axis. Circumduction. Movement in which an extremity describes a 360 degree circle. Agonist - answer Muscle that is a prime mover, directly responsible for a particular action. Antagonist - answer Muscle that acts in opposition to the action. Primary movers - answer Muscles that perform movement. Assistors - answer Muscle that help perform the same task. Stabilizers - answer Muscle that contracts with no significant movement to maintain posture or fixate a joint. Define the following muscular contractions: - answer Isometric. Tension increases, but muscle length remains the same. Concentric. Muscle shortens as positive work is done against gravity. Eccentric. Muscle fibers lengthen through range of motion. Isotonic. Tension remains constant as muscle shortens and lengthens. Isokinetic. Movements where muscles shorten at a constant rate. can't be done with or without specialized equipment. Which 3 of the muscle contractions are used in a group exercise setting? - answer 1. Concentric. shortening phase. at a joint. 2. Eccentric. lengthening phase. returning from shortening phase. 3. Isometric - static. held position. Describe slow twitch and fast twitch muscle fibers. - answer Slow Twitch.