Fitness leadersip Exam 1

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35 Terms

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Integrated movements

using a number of muscles at the same time

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isolated movement

using one muscle or body part for a resistance exercise

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ACE integrated fitness training model, phase 1

  • functional movement and resistance training

    • stability and mobility training

    • correcting imbalances through traing to imporve joint stability and mobility

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Kinetic chain

  • a series of joints stacked on top of each other in an alternation pattern of stability then mobility

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Open chain

  • open-distal end is not fixed or free to move without restriction

    • leg curl, bench press

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Closed chain

  • closed- distal end is fixed to earth or solid object

    • squat, push up, lunge, pull up

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Single joint, open chain

isolate and strengthen particular area or improve function (rehabilitation)

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multi joint, closed chain

focus more on movement patterns transferrable to ADL, recreation, and sport specificactivites (value for participation)

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Sagittal Plane

  • forward and backward movement

    • standing in a doorway moving away from the frame forward and backward

      • crunch

      • lunge

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Frontal Plane

  • anterior and posterior

    • moving between two planes of glass while not trying to touch them

      • lateral lounge

      • arm circles

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Transverse plane

  • rotational and twisting movements

    • bicycle crunches

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Assessments

  • provides valuable health and performance information for program design and implementation

  • can increase client motivation, goal setting, and address risks of possible injuries

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Warm up

  • raise body temp

  • blood flow to muscles

    • reduce risk of injury 

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cool down

  • decrease intensity

  • safe transition

    • bring heart rate down can help lower dizziness

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Exercise Evaluation

  • what is the objective of exercise?

  • what muscles are being worked during exercise or skill?

  • do the benefits of exercise outweigh potential risk?

  • can this movement or skill be scaled to various ability levels?

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Determining exercise order

  • there is not a one size fits all

  • most determining factor for order should be the goal and intended outcome for a class or individual

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Balancing approach in class design

  • target alternate joints

    • agonist: major movement at joint

    • antagonist: muscle on apposite side of joint

  • alternate movement patterns (pull and push)

  • alternate between upper and lower

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HIIT workouts

  • alternates between high intensity bouts and low intesity exercise or rest

  • work aerobic and anaerobic systems

high intensity interval training

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Physical fitness

  • a set of measurable attributes that a person has achieved

  • achievement of aphysiological state of wel being that allows to successfully meet the demand of daily living and that provides the basis for sport performance

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health related components

  • cardiorespiratory endurance

  • muscular strength and endurance

  • flexibility

  • neuromoter exercise

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Cariorespiratory endurance

ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity

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muscular strength and endurance

ability of a muscle to perform repeated or sustained contractions without fatigue

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flexibility

range of motion at a joint

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neuromotor exercise

balance and stability

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agility

ability to rapidly and accirately change the position of the body in space

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coordination

to smoothly and accurately perform complex movement

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balance

maintain equilibrium while stationary or moving

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power

rate at which work can be performed, performing muscle contractions at high velocity

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reaction time

amount of time elapsed between the stimulus for movement and the beginning of the movement

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speed

to perform a movement within a specific amount of time

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specificity

  • changes from training are specific to the activities performed

  • foundation of every traning program

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progressive overload

  • gradual increased intensity, frequency, or duration to elicit continued improvements

  • stress or intensity being greater than the usual loads of the client

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variation

  • manipulation of very specific variables like rest interval, intensity, frequency, exercise selection, and speed of movement

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reversibility

  • use it or lose it, maintenance is needed to continue specific activity at a certain level

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FITT-VP principle

Frequency, how often

Intensity, how hard you work

Time, how long

Type, type of exercise

Volume, the amount

Progression, advancement