The Best AFAA Primary Group Exercise Study Guide latest 2022

The Best AFAA Primary Group Exercise Study Guide latest 2022List 8 health benefits associated with regular participation in physical activity. decrease in: Resting heart rate, blood pressure, depression increase in: stroke volume, respiratory capacity, metabolic rate weight loss/maintenance, improved posture How can interval training improve athletic performance? increase stroke volume= increased cardiac output increased tidal volume and breathing ratio= efficient use of O2 in blood increase CO2 removal due to high pulmonary ventilation= appropriate acid balance List 3 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs. increase of capillaries per muscle fiber= rich supply of O2 and nutrients rapid removal of CO2 and waste allows maximum energy production increase in glycogen & triglycoride storage in skeletal muscle increase in mitochondrial volume and activity= increase in enzymes Define ENERGY and it's food source. Energy= the ability to do work. Food source is carbohydrates, protein, and fats. Define ATP. High energy phosphate molecule required to provide energy for cellular function. Produced both anaerobically and aerobically and stored in the body. ATP-CP/ phosphagen system Simplest of 3 systems- short bursts of energy fuel source= creatine phosphate intensity= very high 95% of max intensity duration= 15-20 seconds Uses of this system= sprinting, jumping, lifting heavy things quickly, throwing a ball, kicking Lactic acid system anaerobic glycolytic, sustained high intensity effort lasting 1-2 minutes fuel source= glucose- carbs breaking down into sugars intensity= short rallies, bursts, high-moderate 85-94% of max intensity duration= 1-2 minutes Uses of this system= prolonged sprints, rallies in soccer, floor routine in gymnastics, Aerobic system oxidative metabolism fuel source= glucose, fat, or protein intensity= moderate 75-85% of max intensity duration= 3-5 minutes or more Uses of this system= resting activities, walking, jogging, swimming, AEROBIC with oxygen; requiring oxygen to be sustained ANAEROBIC without oxygen; short bursts w/o oxygen, explosive movements STEADY STATE constant submaximal exercise below lactate level so that energy production and oxygen absorption meets requirements of imposed exercise EXCESS POST-OXYGEN CONSUMPTION (EPOC) O2 remaining elevated above resting levels for several minutes during recovery OXYGEN DEFICIT O2 consumption is lower than necessary to supply appropriate ATP production required of any exercise 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 O2 from the air and transfer it thru lung and blood to working muscles LACTIC ACID By-product of anaerobic metabolism of glucose. AEROBIC QUALITIES -complete breakdown of glucose -can utilize carbs, fats, or proteins as fuel -long duration activity -smaller EPOC -submaximal work (moderate intensity) -CO2 and H2) are end products -uses oxygen in chemical breakdown ANAEROBIC QUALITIES -partial breakdown of glucose -can only use carbs as fuel -short duration activity -greater EPOC -maximal output (high intensity) -by-product is lactic acid -doesn't need O2 in chemical breakdown STROKE VOLUME amount of blood pumped from each ventricle with each beat CARDIAC OUTPUT volume of blood pumped by each ventricle in ONE MINUTE VENOUS RETURN the pumping action of the muscles in the extremities and respiratory system along with venoconstriction to move oxygen poor blood to the heart BLOOD POOLING a 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 VITAL CAPACITY the greatest volume of air that can be forcibly exhaled after the deepest inhalation VALSALVA MANEUVER Forceful attempted exhalation thru a closed or tightened airway. Causes unequal pressure in the chest cavity, lower blood flow to heart, insufficient oxygen supply, dizziness, loss of consciousness. BLOOD PRESSURE NORMS Resting HR= 120/80mmHG elevated BP resting= 140/90 Primary Muscles Anterior location on body in Anatomical Position Pectoralis Major Chest Deltoid Top of shoulder Biceps Inside of arm Rectus Abdominis Front of abdomen Internal Oblique Side of abdomen, underneath external oblique External Oblique Side of abdomen Tensor Fasciae Latae Outside of thigh under hip Adductors Inside of thigh Quadriceps Group: Rectus femoris vastus lateralis vastus medialis vastus intermedius center of leg above knee and up outside of rectus femoris inside of rectus femoris under rectus femoris Tibialis Anterior Outside of shin bone Hip Flexor and Lateral spinal Flexor: Quadratus Lumborum Iliopsoas on back from spine to hip- lateral flexion wraps from spine around hip- hip flexor Primary Muscles Posterior location on body in Anatomical Position Trapezius back of neck across top of shoulders Rhomboid inside of shoulder blade between shoulder blade and spine Triceps back of arm Latissimus Dorsi back of rib cage and underneath arm to spine Erector Spinae vertical muscles on sides of spine lower back Gluteus Medius top of pelvis below quadratus lumborum Gluteus Maximus Butt Hamstrings Group: Semitendinosus and Semimembranosus biceps femoris back of adductors- inside thigh back of thigh middle Gatrocnemius Calf Soleus outside rear of lower leg above ankle bone Achilles tendon back of lower leg JOINT point at which 2 or more bones meet- where movement occurs Three types of joints Synovial- freely moveable fibrous- fixed- connected by dense collagen tissue- how bones in the skull are arranged Cartilagenous- connected by cartilage, moveable, but not freely- sternum and manubrium LIGAMENT bands or sheet-like fibrous tissue connection one bone to another. reinforce joints from dislocation. non elastic, limited ROM TENDON band of dense fibrous tissue attaching muscle to bone w/ minimal elasticity ANTERIOR/POSTERIOR front/back of body MEDIAL/LATERAL toward/away from midline of body SUPINE/PRONE laying on back/stomach face up/down SUPERIOR/INFERIOR upper/lower half of body UNILATERAL/BILATERAL one/two directions HORIZONTAL/ TRANSVERSE PLANE cuts the body top ------ bottom SAGITTAL cuts the body LEFT | RIGHT FRONTAL cuts the body front/back FLEXION decrease the angle between two bones EXTENSION increase the angle between two bones ABDUCTION to move away from the midline ADDUCTION to move toward the midline ROTATION turning around an axis of bone CIRCUMDUCTION movement that the extremity can complete a 360 degree circle AGONIST muscle performing the prime movement ANTAGONIST muscle acting in opposition to prime mover PRIMARY MOVERS muscle responsible for a particular movement- agonist ASSISTORS help perform a task STABILIZERS prevent undesirable/ unnecessary movement ISOMETRIC contractions where the muscle is stimulated but doesn't move i.e. planks CONCENTRIC muscles shortens as positive work. done against gravity i.e. bicep curl ECCENTRIC muscle lengthens developing tension when muscles oppose gravity i.e. bottom of a crunch ISOTONIC Tension remains constant as the muscle shortens or lengthens ISOKINETIC tension developed by the muscle while shortening at constant speed. used over the full ROM i.e. arm stroke while swimming Which 3 muscle contractions listed above are used in a group exercise setting? Isometric (no joint action) Concentric (positive work) Eccentric (negative work) Describe fast twitch muscle fibers and slow twitch muscle fibers. Type 1- slow twitch= contain more mitochondria and myoglobin and are surrounded with more capillaries. They are slow to fatigue= prolonged activity. Type 2- fast twitch= quick, high intensity actions, fatigue easily, lots of power for a few seconds What are the musculoskeletal benefits of weight-bearing activities? increase bone density (prevent osteoporosis), improve posture, muscular strength and endurance What are the musculoskeletal benefits of increased muscular strength? increased physical performance What are the musculoskeletal benefits of increased muscular flexibility? improves tissue elasticity and facilitates movement. List 3 postural deviations of the back. Kyphosis- exaggerated curve in the thoracic area (top) Lordosis- increased concave in lumber part of back (lower) Scoliosis- lateral bending of spine sway back flat back Define the stretch reflex, its purpose, and when it occurs. A spinal reflex that is involuntary and occurs when the muscle spindle sends a message to the spinal cord to cause a contraction in that muscle. Contributes to postural control and regulates muscle stiffness. Explain why ballistic movements can be dangerous. they cause muscular contractions that are involuntary and can strain tendons and ligaments or cause muscle soreness. Draw a diagram of a simple lever with a fulcrum. first class- seesaw second class- wheelbarrow third class- hammering a nail List the 6 classes of nutrients. carbs, fats, minerals, proteins, water, vitamins List the different types of carbohydrates and give examples of each. simple: glucose, fructose, galactose (simple sugars)