AFAA Personal Trainer Certification Study Guide latest 2022

AFAA Personal Trainer Certification Study Guide latest 2022Myocardial Infarction Hear attack occurs due to lack of blood flow through the coronary arteries to the heart muscle Ischemia lack of blood flow Stroke Volume the amount of blood pumped with each beat or systole Cardiac Output heart rate x stroke volume. usually measured in liters (or milileters) of blood pumped per minute Venous Return The amount of blood returned to the heart by the veins Valsalva Maneuver occurs when a person holds his or her breath during a strenuous activity, such as lifting weights or shoveling snow Minute Ventilation total amount of air breathed per minute Residual lung volume amount of air remaining in the lungs after a complete and total forced exhale Forced vital capacity amount of air that can be forcefully exhaled after a maximal inahle Total lung capacity sum of the residual volume and the forced vital capacity Glucose body's usable form of carbohydrate Lactic Acid produced in muscles during rapid exercise when the body cannot supply enough oxygen to the tissues Glycolysis a metabolic process that breaks down carbohydrates and sugars through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP Mitochondria a subcellular structure where oxidation takes place Beta oxidation A metabolic sequence that breaks fatty acids down to two-carbon fragments that enter the citric acid cycle as acetyl CoA. Krebs cycle the acetyl CoA formed in the first component of aerobic metabolism enters into the citric acid cycle Electron transport system the final sequence of reactions in the aerobic production of ATP Maximal oxygen uptake the maximum amount of oxygen consumed and utilized by the body during an all-out effort to exhaustion Excess Post-Exercise Oxygen Consumption additional oxygen consumed immediately after an exercise bout when the body is no longer exercising Sarcomere each section of a myofibril in muscle Actin structural protein that makes up the thin filaments of myofibrils; functions in muscle contraction Anatomical Position standing position with hands down and palms facing forward Supine lying on the spine Prone lying face down Axial Skeleton part of the skeleton that contains skull, vertebral column, ribs, and sternum Synovial joints have a small space between the articulating bones that allows for a greater range of motion Cartilage a white, semi-opaque, fibrous connective tissue that cushions the joints and prevents wear on the joint surfaces Synovial membrane secretes synovial fluid which provides nourishment, lubrication, and hydrotastic cushioning for the joint Bursae liquid-filled membranes that protect soft tissues as they pass by bony projections Ligament band of fibrous tissue that connects bone to bone and provides joint stability. Tendon dense, fibrous connective tissue that forms the end of a muscle and attaches muscle to bone Fascia fibrous connective tissue that forms sheaths for individual muscles. Circuit Weight Training resistance exercises performed one after the other without rest for approximately 20 minutes Muscular Strength maximum force a muscle or muscle group can generate at one time Muscle Endurance capacity to sustain repeated muscle actions, as in push-ups or sit ups, or sustain fixed, static muscle actions for an extended period of time Muscle Power explosive aspect of strength, is the product of strength and speed of movement Muscle Stability ability of a muscle or muscle group to stabilize a joint and maintain its position without movement. (to perform a sustained isometric contraction) Muscle hypertrophy an increase in the muscle fiber size, specifically an increased cross-sectional area resulting from increased myofibrilis Overload Principle increasing the intensity (resistance), frequency, or duration of the training above the levels normally expected Specificity specific adaptions in the metabolic and neuromuscular systems depending on the type of program or exercises that are performed Volume total number of repetitions performed multiplied by the total amount of weight, or resistance, used during a single training session. (Reps x Weight = Volume) Progressive resistance exercise resistance must be gradually, progressively increased as the muscles adapt to a given exercise Periodization variations in the training program over the course of several months or a year, that help to improve performance and prevent injury, staleness, and burnout Plateau a point where further increases in strength become difficult and progress seems to stop Single-Set System basic system ( one set 8-12 reps for each muscle group) that is widely recommended and used for beginners and those interested in an effective, time efficient workout Multiple-Set system consists of 3 to 6 sets of an exercise, usually the same weight load throughout Super-Set System any combination of 2 different exercises immediately following one another without a rest Tri-Set System 3 different exercises immediately following one another Dynamic Constant Resistance external resistance or weight that does not vary through the range of motion Dynamic Variable Resistance attempts to match the external resistance to the exerciser's strength curve. Strength varies throughout the range of motion of each muscle Isokinetic Resistance maintains constant muscle tension at a steady speed or velocity Balance ability to maintain a position without moving for a certain period of time, and can also be defined as a state of bodily equilibrium Isometric Resistance Training involves contracting a muscle in a held position, usually against a wall, weight machine, or against another part of the body Core Exercise any exercise that is multi-joint and recruits one or more large muscle groups or areas with the synergistic help of one or more smaller muscle groups Core Training refers to the center of the body. Incorporates stabilization exercises for muscles of the spine, neck, pelvis, and scapulae Plyometric Training involves using the stretch reflex to increase muscle fiber recruitment. (squat jumps, tuck jumps, medicine ball passes) Scapulae shoulder blades