group fitness final

Kinesiology 199 with Wade at James Madison University

About this deck

By: Alicia Hesse
Created: 2010-03-01
Size: 54 flashcards
Views: 51

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Aerobic

With oxygen

Anaerobic

Without oxygen, usually only 10 sec or less

Agonist

Actual muscle that's doing the movement, stretches when the antagonist contracts

Antagonist

Opposite muscle. Example: Ham is the antagonist of the quad

Concentric contraction

Contracting muscles: Bi-curls

Eccentric contraction

Extending muscles: tricep extention

Isometric contraction

Holding muscles in one place: planks

ASCAP& BMI

companies that protect music being used in gyms

Informed Consent

null

Health History

null

Scope of practice

Only answer general fitness questions

Risk management

Don't be too risky

Medial

who caress

Distal

get outtaa hereeahhh

Prone

face down

Supine

face up

Lateral

Side step

Flexion

bending

Extension

lengthening

front

Posterior

back

Intensity

How hard you're working

Static Stretching

Holding a stretch in one place for a long time

Downbeat

The main beat

Upbeat

The "and" beat

Tempo

How fast or slow the song is

Flexibility

How far you can stretch past the joint

Contraction

shortening or tensing

Pronation

The act of being face down

Supination

The of being face up

Name the components of a class.

pre warm up, warm up, workout, pre cool down, cool down, stretch

Explain the Talk Test.

If they can say a few words they're okay, if they ca't talk they're not okay, and if they can talk too much they need to be working harder

Explain Rate of Perceived Exertion.

numerical scale to determine how you're feeling. Borgs:6-20, RPE:0-10

Know the Karvonen Formula.

k=resting hr, THRR- just uses age to demtermine

What is the FITT Principle?

Frequency, intensity, time, type.

What are the AFAA Training Recommendations for FITT? (Cardiovascular)

Purpose, effective, safety concerns, form, who

What is the purpose of a warm-up and a cool-down?

To bring the heart rate up gradually, stretch/warm the muscles you are preparing to work

What are ways to increase/decrease intensity?

To increase intensity you can increase range of motion, take away stability, or add weight

Know signs of overexertion.

Extrememly red or completely drain of color, sluggish movements

What is RICE?

Rest, ice, compress, elevation

How many calories are there in a gram of fat? Protein? Carbohydrate?

Fat: 1g = 9 calories, Protein: 1g = 4 calories , Carbs: 1 g = 4 calories

What are some foods that provide fat? Protein? Carbohydrates?

Fat: trans, saturated, unsaturated Protein: eggs, meat, poultry, milk cheese, seeds, nuts, grains , Carbs: grains, vegetables, legumes

How much water should a person consume during a workout?

4-8 oz every 15 minutes

In general, how much water should a person consume daily?

Replace as much as you lose

Know the primary muscle being worked for various strength training exercises (taken from your worksheet).

yup

How long should stretches be held?

10-30 seconds or two 8 counts, 2-3X

Describe how to do the 32 count breakdown.

32-16-8[R], 32-16-8[L], 8[R], 8[L]

What resources are there on campus to help with nutrition advice?

Urec nutrition analysis and such

At what sites can the heart rate be taken?

radial and carotid

Differentiate between verbal and non-verbal cuing.

Verbal is speaking, non-verbal is hand signals and anything else to show irection wihtout speaking

Why do we use aerobic music?

BPM match the specifc type of class

Explain the bell-curve of a class.

Gradually building up to a target heat rate that you maintain, and then gradually bringing the heartrate back down

Illustrate steady state, interval, and intermittent training.

Steady is maintaining, intervals bring the heart rate up high and then back down low, and intermittent is random

Explain a circuit.

Exercise stations

About this deck

By: Alicia Hesse
Created: 2010-03-01
Size: 54 flashcards
Views: 51

About StudyBlue

“Simply amazing. The flash cards are smooth, there are many different types of studying tools, and there is a great search engine. I praise you on the awesomeness.”
Dennis