ACE group fitness key terms (Section 1)

Chapter 1 key terms and concepts

Coronary Heart Disease (CHD)

• major for of cardiovascular disease

• plaque buildup (fat, cholesterol, and other substances) inside the coronary arteries. This process is called Atherosclerosis. Over time, this reduces blood flow to the heart.

• Group fitness classes began with dance fit

• Kenneth Cooper wrote a best selling book on aerobic exercise and how it helps prevent CHD

HIIT

• High-intensity interval training

• an exercise strategy alternating periods of short, intense anaerobic exercise

• less intense recovery periods

standard of care

• Appropriateness of an exercise professional's actions in light of current professional standards and based on the age, condition, and knowledge of the participant.

• Do what a qualified instructor would reasonably do to keep people safe

Scope of Practice

the range and limit of responsibilities normally associated with a specific job or profession

Rapport

rapport is the positive, trusting relationship and connection you build with participants in your class

(The health care continuum) Physical therapists and occupational therapists

lead patients through therapeutic exercises and them them to perform additional exercises at home to facilitate rehabilitation

(the healthcare continuum) athletic trainers

help athletes prevent injuries and take them through therapeutic exercises following injury

registered dietitians

teach clients proper nutrition through recipes, meal plans, food prep methods, and implementation of specialized diets

medical nutrition therapy

use of specific, individualized nutrition plans prescribed by a registered dietitian to treat or manage diseases and health conditions.

National Commission for Certifying Agencies (NCCA)

agency that group fitness instructors get their certification through and assed by

Chapter 2: Behavior Change Principles key terms and concepts

physical activity and exercise are preventive measures for reducing the risk of _____ and ______

• chronic disease

• mortality

what are progressions

the concept of increasing the intensity of complexity of an exercise

what are regressions

the concept of decreasing the intensity of complexity of an exercise

how many adults in the U.S. experience chronic disease?

how many adults have 2 or more chronic disease

• 6 in 10

• 4 in 10

knowledge, attitude and beliefs

wide variety of thoughts about starting and maintaining a consistent routine of physical activity

social support

having accessible support through social tie to other individual groups, and the community

active listening

process of giving full attention to a participant, understanding their message, and responding in a way that shows you heard and care.

Open ended questions

questions that invite participants to share thoughts, feelings, or experiences in their own words. not just yes and no

what does OARS stand for?

• open questions

• affirming

• reflecting

• summarizing

cultural competence

the ability to understand and interact effectively with people from other cultures

What is the health belief model

states that peoples ideas and underlying emotions about illnesses, prevention, and treatments may influence health behaviors and decisions about changing (or not) health behaviors

perceived susceptibility

someone’s perception of how likely they are to develop the illness

perceived seriousness

peoples perceptions regarding the short and long term severity of the illness

what is blood pressure and its levels (hypertension)

• the force of blood pushing against artery walls as the heart beats and rests.

• Normal: less than 120/80

• Elevated: 120–129 / less than 80

• Hypertension Stage 1: 130–139 / 80–89

• Hypertension Stage 2: 140+ / 90+

what is the transtheoretical model of behavior change and what are the levels

an individuals readiness to make a change

• precontemplation

• contemplation

• preparation

• action

• maintenance

precontemplation

individuals are physically inactive and are not intending to begin an activity program

contemplation

people who are still inactive, but are thinking about becoming more active in the near future (within the next 6 months)

preparation

some engagement in physical activity, as individuals are mentally and physically preparing to adopt an activity program

action

comprised of people who are engaging in regular physical activity but have been doing so for less than 6 months

maintenance

stage is marked by regular physical activity participation for longer than 6 months

sedentary

physically inactive and spends most of their time sitting or lying down with little to no structured exercise.

self-efficacy

the belief in ones perceived ability to successfully achieve a particular goal or perform and specific task

decisional balance

the evaluation of the pros and cons an individual perceives regarding adopting and/or maintaining an activity program

what is the self determination theory and what 2 types of motivation does it examine

what motivates people to start and stick with exercise

• autonomous motivation

• controlled motivation

autonomous motivation

people feel as if they are behaving of their own free will. they are doing it because they want to

controlled motivation

people are doing something because they feel pressured by demands from external forces

intrinsic motivation

being autonomously motivated to the fullest extent

autonomy

• GFI instructor has to be inspect a persons autonomy

• feeling of having control, choice, and ownership over your own actions and decisions, especially related to exercise and behavior.

competence

feeling of being capable, effective, and successful at performing a task or exercise.

process goals

example: making it to the gym 4 times this week

outcome goals

example: losing 10 pounds

SMART goals

Specific, Measurable, Achievable, Relevant, and Time-bound.

RRAMP

• respect: each class participant feels valued

• recognition: effort and improvement are priortized

• alignment: cooperation is fostered and valued

• mistakes: mistakes are a part of learning

• participant: each persons uniqueness contributes to the overall experience that cannot be replicated

cognitive distortions

irrational and potentially harmful thought patterns that interfere with their well-being

Chapter 3: foundations of movement and healthy eating key terms and concepts

what is the kinetic chain and what are the 2 types

interconnected system of muscles, joints, and bones that work together to create movement in the body.

• open kinetic chain

• closed kinetic chain

open kinetic chain

• The hand or foot is free to move

• Example:

  • Bicep curl

  • Leg extension

• Usually isolated movements

closed kinetic chain

• The hand or foot is fixed on a surface

• Example:

  • Squat (feet on ground)

  • Push-up (hands on floor)

• Involves multiple joints and muscles working together

stability

ability to control body position and keep balance while resisting unwanted movement.

mobility

ability to move a joint freely and effectively through its range of motion while maintaining control.

neuromuscular system

the nervous and muscular systems. which work together to control, direct, and allow movement of the body

Gait

the manner or style of walking

pronation

internal rotation of the forearm causing the radius to cross diagonally over the ulna and the palm to face posteriorly

supination

external rotation of the forearm that causes the palm to face anteriorly

shearing forces

any force that causes slippage between a pair of contiguous joints or tissues in a direction that parallels the plane in which they contact

what are the planes of motion?

• sagittal plane

• frontal plane

• transverse

sagittal plane

• the longitudinal plane that divides the body into right and left portions\

• involves forward and backward movements.

• Flexion (bending)

• Extension (straightening)

frontal plane

• divides the body into front and back halves and involves side-to-side movements

• Abduction (moving away from the body)

• Adduction (moving toward the body)

transverse

• divides the body into upper (top) and lower (bottom) halves and involves rotational movements.

• These are motions that involve twisting or rotation, such as:

  • Rotation (turning the body or a limb)

  • Horizontal abduction/adduction

activities of daily living (ADL)

daily functions you can incoporate into your workout like bending and lifting

flexion

when the angle between any 2 bones decreases

extension

angle between joints increase

hyperflexion

when a limb or part of the body is flexed beyond range of motion

hyperextension

extension of an articulation beyond anatomical position

musculosketal system

body systems composed of the skeleton and skeletal muscles that allow, supports, and helps control human movement

vestibular system

the inner ear system that detects head position and movement to help maintain balance and posture.

integumentay system

body system made up of the skin, hair, nails, and glands that protects the body and helps regulate temperature.

isometric

Isometric contraction is when a muscle produces force without changing length (no movement at the joint).

what’s the difference between anterior and posterior muscle

anterior and posterior describe the location of muscles on the body.

💡 Simple definitions (quiz-ready):

• Anterior = the front side of the body

• Posterior = the back side of the body

when someone’s pelvis tilts forward, this is called an anterior pelvic tilt and usually denotes an exaggerated lumber curve is called

lordosis

hypertonic

having extreme muscular tension

supine

laying face up (on the back)

excessive posterior curvature of the thoracic spine is referred to as

kyphosis

a _______ posture also represents an increase in the rounding of the thoracic spine along with forward head position and rounded shoulders, but is accompanied by a posterior, or backward, pelvic tilt

a sway back

what is glycogen

a primary energy source

what is carbohydrates important

important to consume after exercise

In this scenario, the GFI asked for permission before sharing relevant information, and then followed up by making sure the participant understood what was shared. this is known as…

elicit-provide-elicit

Chapter 4: Exercise Principles and Preparticipation Screening Key terms and screening

Flexibility

• used in cardiorespitory (also called aerobic or cardiovascular) workouts

muscular endurance

• workouts revolved around muscle endurance

• warmup should be light to moderate intensity

agility

component of skill-related fitness.

what are the principles of training

• specificity

• overload

• reversibility

specificity

adapts specifically to the type of training you perform.

overload

placing greater stress on the body than it is normally used to in order to cause improvement.

reversibility

fitness gains are lost when training is reduced or stopped.

phosphagen system

immediate energy system that uses stored ATP and creatine phosphate (CP) to fuel very short, high-intensity activity.

ACE integrated fitness training model

• cardio respiratory training

• muscular training

cardio respiratory

• base

• fitness

• performance

muscular training

• functional

• movement

• load/speed

target heart rate (THR)

number of heartbeats per minute that indicates an appropriate exercise intensity level for each individual

talk test

based on the intensity how much your able to talk, sing, etc

Rating of perceived exertion (RPE)

ration scale ranges from 0-10 and excertion is based on that

Dyspnea scale

shortness of breath; a subjective difficulty or distress in breathing

first ventilatory threshold (VT1)

point during exercise when breathing starts to increase faster than normal, but you can still comfortably talk.

second ventilatory threshold (VT2)

point during exercise when breathing becomes very heavy and talking is difficult or broken.

steady-state exercise

continuous physical activity performed at a constant intensity, usually at a moderate level.

maximal heart rate formula

MHR=220−age

heart rate reserve formula

maximal heart rate - resting heart rate