AFAA Primary Group Exercise Certification Study Guide updated 2022

AFAA Primary Group Exercise Certification Study Guide updated 2022List 8 health benefits associated with regular participation in physical activity. 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? Maximizes aerobic power and minimizes boredom. List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. 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. Energy is the ability to do work and the source of energy is the sun. Define ATP Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk. Energy Pathways Anaerobic and Aerobic. An anaerobic pathway consists of: 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 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: 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 Aerobic is with oxygen or the presence of oxygen. Define: Anaerobic Anaerobic is without oxygen; usually w/short-spurt, high-energy activities What is the term for Steady state: 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 Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery. What is the term for Oxygen deficit Period in which the level of oxygen consumption is below what is necessary to supply ATP production. What is the term for Anaerobic threshold 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 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 By-product of anaerobic metabolism of glucose; milk sugar. Aerobic vs. Anaerobic 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 Volume of blood ejected by each ventricle of the heart during a single systole. What is the term for Cardiac output Volume of blood pumped by each ventricle in one minute. What is the term for Venous return 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 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.