AFAA Primary Group Exercise Certification Study Guide 100% SOLUTION

AFAA Primary Group Exercise Certification Study Guide 100% SOLUTION 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, highenergy 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 lung