Term 1

Explain the difference between an acute injury and a chronic injury

Definition 1

An acute injury has a sudden onset due to a specific trauma such as twisting the your ankle. A chronic injury is when excessive repeated stress is placed on one area of the body over an extended period of time.

Term 2


Definition 2

Rest Ice Compression and Elevation

Term 3


Definition 3

lying face up

Term 4

Where does this chronic injury occurs most often Chondromalacia Patella

Definition 4

Knee Cap

Term 5

Shin splints

Definition 5

pain occurring in the anterior or lateral lower leg

Term 6

Anterior compartment syndrome

Definition 6

very common injury in running it is a condition involving the three muscles in the anterior of the leg

Term 7

Which are the three muscles in the anterior compartment of the leg

Definition 7

Tibialis anterior, extensor hallucus longus and extensor digitorium longus

Term 8

is a term used for generalizing pain and or tenderness in the metatarsals, the heads of the long bone in the foot

Definition 8


Term 9

List the part of the body in which plantar fasciitis occurs

Definition 9

bottom surface of the arch of the foot, pain commonly generates near the heel and progresses towards the ball of the foot.

Term 10


Definition 10

is inflammation of the connectivity tissues that joins a muscle to a bone

Term 11

A Sprain

Definition 11

is a tearing or overstretching of a ligament.

Term 12


Definition 12

is a connective tissue that connects bone to bone and reinforces joints from dislocating

Term 13


Definition 13

is a over stretching or tearing of a muscle tendon

Term 14

Where does this chronic injury occurs most often: Achilles Tendonitis

Definition 14

In the calf muscles

Term 15

What is the difference between a muscle sprain and a muscle strain

Definition 15

A sprain is a tearing or over stretching of a ligament


A muscle strain is a over stretching or a tearing of a muscle tendon


Term 16

what is the First aid action for a Musculoskeletal injury

Definition 16

Rest Ice Compression and Elevation (RICE)

Term 17


Definition 17

Coronary Artery Disease

Term 18

Advance stages of heat exhaustion may lead to

Definition 18


Term 19

in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should

Definition 19

monitor hydration levels

Term 20

to ensure proper hydration during exercise how many ounces of fluid should you consume shortly before exercise

Definition 20

8 - 12 onces

Term 21

Name an activity that utilizes the aerobic energy system

Definition 21

Indoor cycling

Term 22

To promote and maintain health, an individual should perform how many minutes and days per week of moderate intensity physical activities

Definition 22

30 minutes 5 days per week

Term 23

One way to determine an individual's estimated maximal heart rate is

Definition 23

to subtract his / her age from 220

Term 24

Name two atherosclerotic cardiovascular diseas risk factors that will improve by regular participation of physical activity

Definition 24

Blood pressure and total serum cholesterol

Term 25

The system that allows the blood to flow through the heart, lungs and body is called

Definition 25

The circulatory system

Term 26

A basic function of of the bone that make up the skeletal system is to

Definition 26

Provide a site for the production of red blood cells

Term 27

what method is known as variable intensity or spontaneous training

Definition 27

intermittent training

Term 28

The primary muscles performing work are called ______________ and may be identified by a specific ____________

Definition 28

Agonist , joint action

Term 29

Movement of the hip include ___________ and _________joint action

Definition 29

abduction , adduction

Term 30

Advance stages of heat exhaustion can lead to

Definition 30


Term 31

List 4 steps in recognizing an emergency

Definition 31

Survey, assessment, prioritization,implementation (SAPI)

Term 32

Indoor cycling utilizes which energy system

Definition 32

aerobic energy system

Term 33

What is the Cardiovascular system

Definition 33


Term 34

The ____________ method is known as variable intensity or spontaneous training

Definition 34


Term 35

List 8 health benefits associated with regular participation in physical activities

Definition 35

Lower risk of early death, stroke,Breast cancer, high blood pressure,colon cancer,prevention of Weight gain, muscular fitness, improved cardio respiratory

Term 36

How can interval training improve aerobic performance

Definition 36

it increases aerobic endurance and anaerobic power It maximizes aerobic power especially for athletes training to compete

Term 37

Define energy and its food source

Definition 37

Energy is the ability to work

Food source is plants and animals

Term 38

Define ATP

Definition 38

Adenosine Triphosphate (ATP)

Intracellular carrier of chemical energy produced by the body for muscular work

Term 39

List the 3 physiological adaptions that occur to improve exercise performance and state how or why improvement occurs

Definition 39

1. Increased maximal blood flow - The hart pumps more blood with each beat and increases stroke volume


2. Increased oxygen delivery and carbon dioxide removal this allows athletes to posses high pulmonary ventilation during maximal aerobic exercise


3.Increased maximal oxygen uptake and aerobic power


4.Increased blood flow and increased capacity and power of the aerobic system


Term 40

Anaerobic path way ATP - CP / Phosphagen system:

Fuel source,Intensity, Duration


Definition 40

creatine phosphate

intensity- very high

very short 15-20 sec




Term 41

Lactic acid system

1- fuel source-


3- duration-

4- list 3 examples of activities that utilize this system-

Definition 41

 carbohydrates only


3- duration- short/medium


 prolonged sprints, swimming, cycling Weight training

Term 42

List 3 examples that utilizes the anaerobic - lactic acid system

Definition 42

Sprinting, jumping, kicking

Term 43

Name the energy pathways

Definition 43

Anaerobic pathway, Lactic Acid system, Aerobic pathway

Term 44

Name the Aerobic pathway

Definition 44

Aerobic system

Term 45

name the Aerobic systems: Fuel Source, Intensity, Duration



Definition 45

Carbohydrates, fats , proteins

Low to moderate 40 to 60 minutes low intensity long duration




Term 46

List 3 activities that utilizes the Aerobic system

Definition 46

Sitting, Sleeping , resting, walking

Term 47


Definition 47

Literally with oxygen or in the presence of oxygen

Term 48


Definition 48

Requiring no oxygen usually short spurt high energy activities

Term 49

Steady State

Definition 49

after the first 3 - 4 minutes of exercise oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues

Term 50

List the 4 steps in recognizing an emergency

Definition 50

(SAPI) Survey, Assessment, Prioritization, Implementation

Term 51

FITT Principle: training variables

Definition 51

Frequency: number of exercise sessions per week


Intensity: difficulty of an exercise or exercise session


Time:duration or length of each exercise session


Type: the mode of activity performed


Term 52

Describe the principal of overload

Definition 52

To achieve desired training improvements or effects the relevant body system must be overloaded beyond its normal level of capacity.


Fitness programs that lack overload or variation will serve to maintain and not improve one's existing level of fitness.

Term 53

Instructors should evaluate an exercise from which two view points

Definition 53

Effectiveness (benefits)


potential risk (injury quotient)

Term 54

AFAA 5 questions

Definition 54

1.What is the purpose of this exercise


2.Are you doing that effectively


3.Does the exercise create any safety concerns


4.Can you maintain proper alignment and form for the duration of the exercise


5.For whom is the exercise appropriate or inappropriate


Term 55

According to Afaa , a group exercise instructor should teach at what level

Definition 55

At a intermediate level


explain and/ or demonstrate modifications


to achieve more or less intensity variations


Term 56

List the definition, purpose,and duration of a FINAL CLASS SEGMENT

Definition 56

Definition: the final class segment is the closure of a workout in which stretching and or relaxation and stress reducing techniques can be included.


Purpose: is to decrease heart rate and blood pressure, relax the muscles and physiological stress.


Duration:depending on the instructors class design typically it is 5 - 10 min

Term 57

List and describe 3 common relaxation methods

Definition 57

Physical focus: method focuses on the bodily system and sensations in attempt to increase relaxation Mentally


Abstract focus: uses imagination to create a sense of relaxation.


Combination focus: combines booth Physical focus and Mental focus to  achieve a greater relaxation response.


Term 58

list special considerations for a final class segment.

Definition 58

Heart rate monitoring


Saunas and hot tubs Method selection

Term 59

A training variable that should be considered when designing an exercise program:

Definition 59


Term 60

The Karvonen formula incorporates the ------------ in determining the training heart rate range (THRR)

Definition 60

resting heart rate

Term 61

A warm - up is the _________ period for a specific workout

Definition 61


Term 62

Movements of the hip include _____ and ____joints action

Definition 62

abduction and adduction

Term 63

The definition of _________ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body

Definition 63

steady state

Term 64

A skill - related component of physical fitness is:

Definition 64


Term 65

In order to safely perform full range of motion during cardio hi/low-impact class, beats per minute (bpm) should range between --- and ---

Definition 65

130 and 155 bpm

Term 66

In a push - up, the ____ muscles extend the elbow and the ______ adducts the humerus to lift the body up against gravity

Definition 66





Pectoralis major


Term 67

Which type of muscle contractions (also referred to as muscle action) does not require the muscle to change length when exerted against a fixed resistance

Definition 67


Term 68

A multi - joint exercise that utilizes the gluteus maximus and hamstrings

Definition 68


Term 69

Which type of connective tissue connects bone to bone

Definition 69


Term 70

The function of ______ is to sense the degree of tension and the length of the muscle

Definition 70


Term 71

To enhance flexibility during the end of class cool down segment , the AFAA recommends performing______ stretches for _______ seconds

Definition 71

Static , 15-60

Term 72

Besides heart rate monitoring, another method of measuring exercise intensity is

Definition 72

Perceived exertion

Term 73

In order to teach a quality group exercise class and instructor should be able to

Definition 73

apply the AFAA 5 questions

Term 74

A variable that acts as a determinant of exercise behavior is

Definition 74

cultural values

Term 75


To maintain proper alignment , particular attention should be given to ___ in the standing position

Definition 75

holding a neutral pelvic alignment

Term 76

Lordosis is associated with an anterior tilt of the pelvis, and may be a result of

Definition 76

Weak abdominals

Term 77

Kyphosis or excessive curvature of the thoracic spine may be the result of

Definition 77


Term 78

a movement that performs shoulder horizontal abduction is

Definition 78

High Row

Term 79

advance stages of heat exhaustion may lead to

Definition 79


Term 80

In order to avoid dehydration during exercise and prevent heat exhaustion, an individual should

Definition 80

monitor hydration levels

Term 81

A motivational technique called ___ is used to sustain a type b participant for life long exercise adherence

Definition 81


Term 82

One purpose of the final cool - down phase of an aerobic exercise session is to

Definition 82

prevent blood pooling

Term 83

Which condition is referred to as an overuse injury

Definition 83


Term 84

The 1996 US surgeon general's report on Physical Activity and Health was a call to

Definition 84

encourage more Americans to become active

Term 85

The AFAA recommends checking the pulse at the _____artery

Definition 85

Radial artery

Term 86

One way to increase exercise intensity is to

Definition 86

add traveling

Term 87

The AFAA recommends that a recovery heart rate be taken _____ of aerobic work

Definition 87

3 - 5 minutes upon conclusion

Term 88

a food, such as ______ represents a complete source of protein

Definition 88


Term 89

If an individual's training workload for muscular strength and / or endurance is discontinued, a reduction in muscular fitness may occur after _______ months

Definition 89

3 months

Term 90

According to the AFAA FITT at a glance , participants should aim for a cardio respiratory exercise intensity that burns a minimum of ______ kilo calories per week

Definition 90


Term 91

Improvement in cardiorespiratory fitness can be attained with a minimum intensity of _____% of heart rate reserve (HRR)

Definition 91


Term 92

Flexibility can be achieved by stretching to the end range of motion or:

Definition 92

point of tightness

Term 93

When performing a squat, during the concentric contraction _____ occurs

Definition 93

hip extension

Term 94

Training in water encourages freedom of movement without the fear of falling due to

Definition 94


Term 95

Because speed is used to increase resistance , water is also an effective modality for _________ training

Definition 95


Term 96

In Mat Science, the principle of ___________ refers to exercise selection

Definition 96


Term 97

When introducing varying road situations in an indoor cycling class, be sure that there are _______ transition movements and changing terrain

Definition 97


Term 98

For individuals to receive an efficient and challenging form of conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance and coordination they should participate in ___________ training

Definition 98


Term 99

The explosive aspect of strength defines muscle?

Definition 99


Term 100

What form of exercise is designed to achieve maximum muscular involvement?

Definition 100

variable resistance

Term 101

A push up works the pectoral muscles, anterior deltoids and the ________

Definition 101


Term 102

Early recognition of a medical emergency can be summarized into the SAPI approach the S stands for

Definition 102


Term 103

Response to an acute injury includes

Definition 103


Term 104

The AFAA 5 questions:

Definition 104

Evaluate the risk of exercise

Term 105

The purpose of torso stabilization training is to:

Definition 105

enhance ability to maintain proper spinal alignment

Term 106

an example of a basic exercise position is

Definition 106


Term 107

when considering correct alignment while moving, instructors should make sure participants

Definition 107

control the ROM with movement

Term 108

an appropriate alignment cue for hands and knees position

Definition 108

Hands directly under the shoulders

Term 109

The AFAA recommends that _______ be incorporated within the warm -up portion of the class

Definition 109

movement rehearsal

Term 110

A danger sign of exercise is

Definition 110


Term 111

Correct standing alignment includes the pelvis in a / an_________

Definition 111

Neutral position

Term 112

Time bouts of increased intensity work followed by lower intensity recovery is known as _______ training

Definition 112


Term 113

A method for improving the muscular strength and endurance would be ______ training

Definition 113

multi joint

Term 114

Instructors should make sure that participants keep hands relaxed when gripping weights in order

Definition 114

avoid performing the Valsalva maneuver

Term 115

When working with participants diagnosed with asthma, instructors should allow for _______ and ______

Definition 115

an extended warm up and cool down

Term 116

To assist in the management of arthritis, participants should  be encouraged to ______ daily

Definition 116


Term 117

a probable cause of common injuries associated with group exercise classes may be :

Definition 117

body mechanics

Term 118

Music is commonly written in a standard ___ beat

Definition 118

4/4 beat

Term 119

If a participant complains about pain that has been persistent over the past few weeks, an instructor should

Definition 119

recommend a physician's evaluation

Term 120

In traditional dance choreography, movements should include ____ as of one of its basic elements

Definition 120


Term 121

Based on research ____________ components have resulted in improved performance in daily activities for older adults.

Definition 121

Skill related

Term 122

To ensure proper hydration during an exercise session, participants should monitor hydration levels and consume _____ ounces of fluid shortly before exercises

Definition 122

8 - 12 ounces

Term 123

When working the deltoids, which joint action is performed at he shoulder

Definition 123


Term 124

when flexing the hips in a standing position, the back should

Definition 124

maintain neutral alignment

Term 125

Traditionally known as oxygen dept, refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery is called:

Definition 125

EPOC ( Excess post Oxygen Consumption)

Term 126

a period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise is called___

Definition 126

Oxygen deficit

Term 127

The point at which the body can no longer meet its demands for oxygen and anaerobic metabolism is accelerated is called _______

Definition 127

Anaerobic Threshold

Term 128

The ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles: related to cardio respiratory endurance: --------

Definition 128

Aerobic capacity

Term 129

The by product of anaerobic metabolism of glucose or glycogen in muscle is called _____

Definition 129

Lactic acid

Term 130

The volume of blood ejected by each ventricle of the heart during a single systole is called ______

Definition 130

Stroke volume

Term 131

The volume of blood pumped by each ventricle in one minute is called ______

Definition 131

Cardiac Output

Term 132

The pumping action of the muscle in the extremities and respiratory system along with venoconstriction to move oxygen poor blood back to the heart is called ___

Definition 132

venous return

Term 133

The pressure of the blood in the arteries is called

Definition 133

Blood pressure

Term 134

a condition caused by ceasing vigorousley exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the hart and brain is called _____

Definition 134

Blood pooling

Term 135

The greatest volume of air that can be forcibly exhaled after the deepest inspiration is called_____

Definition 135

Vital capacity

Term 136

a dangerous condition that occur if an individual hold his her breath, causing the glottis to close the stomach muscles to contract, forming an on equal pressure in the chest cavity, reduced blood flow to the hart and insufficient oxygen supply to the brain is called ___

Definition 136

Valsalva maneuver

Term 137

_________ are the point at which two or ore bones meet articulate and where movement occurs

Definition 137


Term 138

Bands of sheet like fibrous tissues that connect bone to bone and reinforce joints from dislocation they are nonelastic and have limited range of motion

Definition 138


Term 139

Band of dense fibrous tissue forming the termination of a muscle and attaching muscle to bone with a minimum of elasticity is called___

Definition 139

A tendon

Term 140

White semi opaque fibrous connective tissue cushions and prevents wear on articular surfaces is called ______

Definition 140


Term 141

Anatomical term for Anterior

Definition 141

To the front

Term 142

Anatomical term for Posterior

Definition 142

to the back

Term 143

Anatomical term for Supine

Definition 143

lying face up

Term 144

Anatomical term for Medial

Definition 144

Toward the midline of the body

Term 145

Anatomical term for Lateral

Definition 145

side to side away from the midline

Term 146

Anatomical term for prone

Definition 146

lying face down

Term 147

Anatomical term for suprior

Definition 147

above or the upper half of the body

Term 148

Anatomical term for Inferior

Definition 148

below or the lower half of the body

Term 149

Anatomical term for unilateral

Definition 149

affects only one side of the body

Term 150

Anatomical term for bilateral

Definition 150

affects booth side of the body equally

Term 151

horizontal plane ( transverse)

Definition 151


Plane that devides the body into upper and lower halves 

Term 152

sigittal plane

Definition 152

Plane that divides the body into right and left is 

Term 153

frontal plane

Definition 153

a plane vertical to the median line that divides the body into anterior and posterior 

Term 154


Definition 154


Bending of a joint between two bones that decreases the angle between the two bones

Term 155





Definition 155


 A motion of increasing the angle between two bones straightening of a muscle previously bent in flexion


Term 156




Definition 156

Movement away from the midline

Term 157





Definition 157

movement toward the midline

Term 158




Definition 158

movement around the axis

Term 159


Definition 159


movement in which the extremity describes a 360 degree circle


Term 160




Definition 160

A muscle that is a prime mover, directly responsible for a particular action

Term 161




Definition 161

A muscle that acts in opposition to the action produced by a prime mover

Term 162

primary movers




Definition 162

a muscle directly responsible for a particular agonist action

Term 163





Definition 163

A muscle that helps perform the same task

Term 164




Definition 164

muscle that helps prevent undesired or unnecessary motion

Term 165

isometric contraction






Definition 165

A muscle contraction in which the tension increases but muscle length remains the same 

Term 166

Concentric Contraction




Definition 166

Muscle shortens as positive work is done against gravity  

Term 167

Eccentric contraction




Definition 167

Muscle Lengthens while contracting,developing tension as when the muscle oppose the force of gravity is 

Term 168

Isotonic contraction



Definition 168

A muscle contraction in which the tension remains constant as the muscle shortens or lengthens is called 

Term 169

Fast twitch muscle fibers are ___

Definition 169

able to generate quick, high -intensity contractions

Term 170

Name three postural deviations of the back

Definition 170

Cervical , Thoracic, Lumbar

Term 171

List six classes of nutrients

Definition 171

Water Fat Carbohydrates Vitamins Protein Minerals

Term 172

What are vitamins?

Definition 172

Vitamins are non - caloric, organic compounds needed in small quantities to assist in such functions as growth maintenance and repair.

Term 173

which body part does this chronic injury occurs most often Plantar Fascist

Definition 173

Bottom surface of the arch of the foot

Term 174

Which body part does this chronic injury occurs most often chondromalacia

Definition 174

Knee Cap (Patella)

Term 175

which body part does this chronic injury occurs most often Achilles tendonitis

Definition 175

Calf muscles

Term 176

Specificity of training principal (SAID) stands for

Definition 176

Specific Adaption To Imposed Demand

Term 177

Describe SAID

Definition 177

training must be relative to the activity for physiological change to take place.

Term 178

Describe reversibility principal

Definition 178

If one's training workload is decreased, physical fitness will also decrease

Term 179

Growths that develop on the vocal cords due to overuse injury, resulting in severe chronic hoarseness.

Definition 179

Vocal Nodules

Term 180

Describe Principal of over training

Definition 180

The body needs to recover and musculoskeletal system needs time to rebuild from the stress of vigorous exercise.

Term 181

List the health related components of physical fitness

Definition 181

Cardio respiratory fitness

Muscular Strength and endurance Flexibility Body Composition

Term 182

List the skill related components of physical fitness

Definition 182














Term 183

Which other organization's training recommendations does AFAA support

Definition 183

The ACSM American College of Sports Medecine

Term 184

define Par - Q

Definition 184

Physical Activity Readiness Questionaire


a written procedure used by fitness facilities regarding participating screening

Term 185


Name the 6 classes of nutrients


Definition 185









Term 186



Definition 186

The recommended dietary allowance



Term 187



Definition 187


Dietary reference intake


Term 188


Name the functions of water consumption in our bodies


Definition 188

Water acts as a transport medium for nutrients


Aids in digestion and elimination


Directly maintains body temperature


Adequate functioning of immune system and brain



Term 189


Lack of water can cause disorders such as


Definition 189

Difficulty  concentrating




Muscle spasms


Failing kidney function




Term 190

List the diffrent types of carbohydrates

Definition 190

Fiber rich foods, vegetables and whole grains


Term 191

What are vitamins


Definition 191



Term 192

Describe the difference between fat soluble vitamins and water soluble vitamins


Definition 192

Fat soluble  A,D,E and K can be stored by the liver overdosing may lead to toxic levels in the body


Water soluble  C and B6 is excreted by the kidney when taken in excess



Term 193

What are minerals


Definition 193

 are inorganic compounds that assist processes, such as regulating activity of many enzymes an maintaining acid—base balance and are structural constituents of body tissues

Iron - red bood cells

Calcium- bone and teeth 

Term 194

List 8 dietary guidelines for Americans outlined by the US

department of health and human services and U.S department of agriculture


Definition 194

Adequate nutrition 

 Weight management 

Physical activities

Food groups to encourage



 Alcoholic beverages

Food safety

Term 195

Describe my pyramid and how participants benefit from this



Definition 195

offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for

Americans. it will help give participants better understanding of what to eat and how much exercise to maintain a healthy




Term 196

What is

AFAA's nutritional supplement policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements


Definition 196

only can be sold under MY name, where item is sold in good faith to only good candidates


Term 197

Explain the difference between an acute injury and a chronic



Definition 197

Acute injury  sudden onset due to a specific trauma

Chronic injury most common, long term



Term 198

Plantar fasciitis


Definition 198

inflammation of fascia/connective tissue of the plantar or bottom surface of the arch of he foot 



Term 199



Definition 199

overuse injury affecting  a articular cartilage of  the posterior

surface of the patella  or knee cap


Common symptoms: Generalizing pain that tends to increase with weight bearing knee flexion activities such as squats , walking up and down stairs or sitting for a long period with bent knees.


Term 200

Archilles tendonitis


Definition 200

inflammation of connective tissue that joins muscle to bone

most often-- achilles tendon (back of the heel bone)



Term 201

What is the difference between a muscle strain and muscle sprain


Definition 201

strain- overstretching or tearing of a muscle or tendon
sprain- tearing or overstretching of LIGAMENT



Term 202

list 3 ways to prevent voice nodules


Definition 202


Correct posture
project- speak out not up or down
use microphone
visual cues

Term 203

list 3 ways to prevent low back pain


Definition 203

proper positioning of hip flextors
exercise selection

Proper positioning of  knees and spine


Term 204

list 3 ways to prevent shin splints

Definition 204

proper footwear

Proper flooring

Warm up properly



Term 205

4 things that may contribute to heat injuries, cardiovascular

conditions, or exercise induced conditions as they relate to

 participation in physical activity


Definition 205



no warm up
inappropriate clothing
no sunscreen
saunas/hottub after exercise
family history


Term 206

FITT principal


Definition 206

Frequency : refers to the number of exercise sessions

Intensity: refers to the difficulty of an exercise


Time: refers to the duration or length of each exercise session

Type : refers to the mode or activity performed


Term 207

Will one FITT variable effect the other ?


Give an example?

Definition 207


Exercise intensity will decrease duration of the exercise session

Different exercises apply different stress on the body so all can not be done at the same intensity



Term 208

Principle of overload


Definition 208

to achieve desired training improvement /effect the body must be overloaded beyond its normal level or present capacities


Term 209

principal of progression 

Definition 209

exercise program should provide gradual increases or

(a systemic change)



conditioning phase 4-6 weeks

Improvement phase 4-5  months

And maintenance there after


Term 210

Specificity of training principal (SAID)


Definition 210




Term 211


Reversibility principle


Definition 211

If workload is discontinued or decreased, detraining in

 performance will occur


Cardiovascular fitness decreases after

2 or 3 weeks without training


Muscular fitness ( strength endurance )deceases after

2-3 months without training


Term 212

Principle of overtraining


Definition 212

The body needs time to recover & musculoskeletal system needs time to rebuild from the stress of vigorous exercise.


Without sufficient rest, overtraining occurs


Overtraining can also occur when training volume

and / or

intensity are too high or too rapidly increased


Term 213

List health related components of physical fitness


Definition 213

Cardio respiratory fitness

Muscular strength and endurance


body composition



Term 214

List skill related components of physical fitness 


Definition 214

Agility - ability to change the body’s position direction with quickness and accuracy

Balance - ability to maintain equilibrium (or posture) while moving stationary

Coordination - Ability of the body to utilize the sense and body parts in a harmonious relationship to perform a task smoothly and with accuracy

Power - ability or rate at which one can exert strength  to perform work quickly

Reaction time - the time required to initiate a response to a given stimulus

Speed - ability to move the entire body quickly


Term 215

Outline the 2008 physical activity guidelines for Americans which reinforced the 1996 US Surgeon General's report


physical activity and health


Definition 215

· should avoid inactivity - some  activity is better than none

- should perform 2 1/2 hours per week moderate aerobic or 1 hr 15 minutes  a week of vigorous intensity

- should perform 300 minutes (5 hours) a week of moderate

intensity aerobic activity or 150 minutes a week  of vigorous


- should perform moderate to high intensity muscle

strengthening activities including all major muscle groups 2 or more days a week these activities provided additional health benefits are gained


Term 216

Which other organization's training recommendations does AFAA support?


Definition 216

American College of sports medicine (ACSM)



Term 217

What does BMI stand for and what measurement constitutes an individual to be defined as obese?


Definition 217

Body Max Index

>25 % is considered overweight t

> 30 % is considered Obese


Term 218

Professional responsibilities may include what 7 items


Definition 218

Personal liability coverage

Training &certification

CPR/AED & first aid training

Facility pre-exercise participation screening (PAR Q)

Medical clearance & pre-exercise testing

Environment monitoring

Emergency response plan


Term 219




Definition 219




Physical Activity Readiness Questionnaire



Term 220

Medical clearance recommendation for high-risk participants


Definition 220

men & women of any age, with 1 major cardiovascular ,pulmonary or metabolic

disease signs or symptoms


Requirements :Medical exam

medical clearance & exercise testing before participating

In moderate- vigorous exercise


Term 221


Medical clearance recommendation for moderate risk



Definition 221

 Men & women, ≥ 2 atherosclerotic cardiovascular  disease (CVD) risk factors


without symptoms

Requirements :Medical exam and  clearance before participating in vigorous exercise


Term 222

Medical clearance recommendation for low risk participants


Definition 222

 Men & women who are without

 symptoms and have ≥ 1 CVD risk factor


-Most instances do not require medical  clearance before

participating in vigorous exercise



Term 223

List 10 exercise danger signs (participants should STOP exercise and instructor should assess the need for emergency response procedures)


Definition 223



dizziness/unusual fatigue


Tightness or pain in the chest


-loss of muscle control/ staggering


-severe breathlessness/ gasping

-allergic reaction / rash , hives

-blurred vision

-acute illness

-mental confusion


- Acute muscloskeletal injury


Term 224

list 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear


Definition 224


Labored breathing

Excessive heart rate elevation

Evidence of strain/holding breath or unusual redness

Muscloskeletal pain

Lack of proper body control


Term 225

what should an instructor know about the effects of drugs and/or medications on exercise response


Definition 225

certain prescriptions/nonprescribed medications may elicit side effects during exercise 


Individuals should consult their doctor before beginning an

 exercise program



Term 226

list 6 symptoms of overtraining


Definition 226




Over-use stress related injuries

Increased resting heart rate /  slow recovery heart rate

Decrease in strength performance


Constant muscle or joint soreness on effort or motion, leaning toward pain


Term 227

list 6 AFAA recommendations to avoid overtraining


Definition 227


1. vary class type/intensity
2.limit high impact / advance classes no more than 8-12 per week or 2 per day
 3. perform adequate  warm-up /cool down
4. limit active demonstration  by verbal cueing and use of instructor assistant
5. decrease schedule when needed , when medical/burnout

6. Ingest a nutritious diet adequate calories, carbs, protein and water


Term 228

In terns of hydration and rehydration .AFAA recommends : 

Definition 228

Hydrate before 8-12 oz of fluids shortly before class

Hydrate during, and after exercise



Term 229

Describe appropriate exercise attire the AFAA recommends


Definition 229

Fabrics that breath, comfortable clothing, shoes with proper

design, support and cushioning 


Term 230

According to AFAA a group exercise instructor should generally teach at what class level?


Definition 230

Intermediate with explanation how to modify


Term 231

Instructors should evaluate exercise from which two viewpoints

 _____________________ and ____________________


Definition 231


effectiveness and potential risk



Term 232

Exact wording of AFAA 5 questions

Definition 232

What is the purpose of this exercise


Are you doing that effectively?  

Does the exercise create any safety concerns?

Can you maintain proper alignment & form for the duration of the exercise? 

For whom is the exercise appropriate or inappropriate? 


Term 233

AFAA recommends that every group exercise class include:


Definition 233

Pre-class announcements

A warm-up activity preparation period

Body of workout (e.g cardio, strength , flexability training)

Post exercise relaxation, stretching, and or cool down


Term 234

List definition, purpose, and duration of a proper warm-up


Definition 234

Defenition :   is the preparation period for a specific workout

Purpose: to increase core temp & prepare muscles/joints for movements that follow

Duration -typically 8-12 minutes but can vary from 5 to 10 minutes depending on the type of  class



Term 235

List and describe  the 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate


Definition 235

Movement rehearsal- lighter or less intense versions

of movement ( low kicks , marching, ) goal is to increase

 Blood flow

limbering movements- smooth, moderately paced non weighted full range movements that increase mobility/core temperature ( sometimes referred to as dynamic stretching)

preparatory stretching– are gentle stretches (held for less than 15 seconds typical 8-16 beats of music) these stretches are designed to ease muscles through ROM


Term 236

list several special considerations for a warm up


Definition 236

intensity/impact, speed/control, ROM, sequence, spinal issues


Term 237

List the definition, purpose, and duration of proper

cardio respiratory training


Definition 237

Definition: to utilize continuous, rhythmical aerobic activities that target the large muscles to create increased demand for

Purpose : to improve the heart, circulatory, and pulmonary

Duration: will vary depending on the class format and level, will typically last about 20-45 minutes in a 60 min class or short 10 min bouts in each circuit format



Term 238

list and describe 4 common cardio respiratory training methods


Definition 238

-continuous or stead training: gradually increasing

intensity then gradually decrease

- interval training : time bouts of higher intensity followed by lower intensity recovery 

-intermittent training: less structured, randomly interspersed peak movement followed by lower intensity

- circuit training : time bouts of activities done in station to

station or sequential manner


Term 239

list several special considerations for cardio respiratory training


Definition 239

monitoring intensity
cross training
intensity issues
music speed
repetitive stress issues
cardio cool down


Term 240

list the definition, purpose, and duration of proper muscular strength and endurance training


Definition 240

Definition: involves working individual or groups of muscles against a resistance to the point of muscle fatigue


Purpose: to improve the ability to perform everyday

activities ,increase muscle mass, increase metabolism, stronger bones, decreased risk of injury, improved posture/symmetry, and improved athletic performance

Duration: the time required varies depending on the type of class and format typical strength workout last about 45and 60 minutes



Term 241

list and describe 4 common muscular strength and endurance training methods


Definition 241

Concentric– occurs when muscle tension is sufficient to overcome resistance and moves a body segment of one attachment toward the segment of its other attachtment

Eccentric– occurs when muscle slowly lowers a resistance as it returns from short to normal resting  length

Isometric– a static held position where tension is developed in a muscle but the muscle length and angle do not change


Term 242

List special considerations for muscular strength and endurance training


Definition 242

Muscle balance


Speed and control


Torso stabilization exercise

Resistance equipment techniques

Muscle conditioning exercise in the water


Term 243

list the definition purpose and duration of proper flexibility training


Definition 243

Defenition: focuses on joint mobility and muscle suppleness/flexibility, and trhe reduction of muscular tension

Purpose: improves joint mobility. Having adequate balance and flexibility may decrease the  risk of potential injury and may enhance physical performance

Duration: varies 5-10 minutes to full 60 minute class



Term 244

list and describe three common flexibility training methods


Definition 244

Static stretches: involves placing targeted muscles in a elongated position and holding that position recommended 1-4 repetitions for each stretch hold for 15-60 seconds

Dynamic stretching involves stretching with full ROM

These stretches can range from in intensity from a controlled , limbering movement to a ballistic force full one

Proprioceptive Neuro muscular Facilitation PNF Stretches

involve an active contraction of muscle prior to stretch (often referred to as contract and release method)


Term 245

list several special considerations for flexibility training


Definition 245



Speed & control,


Body temperatures


Term 246

List the definition, purpose, and duration of a proper final class segment


Definition 246

Definition : closure of workout, which includes stretching, relaxation and stress reducing techniques

Purpose: to promote mind, body awareness, facilitate relaxation response , a state in which the heart rate and blood pressure can are decreases, muscle relaxed and physiological stress reduced 

Duration typically 5-10 minutes



Term 247

list and describe three common relaxation methods


Definition 247

physical- focuses on bodily systems and sensations as effort to

increase relaxation

Mental focus- uses imagination to create a greater sense of


Combination Focus- combination of  mental and physical focus in order to see greater relaxation response than either method might produce on it’s own


Term 248

list several special considerations for a final class segment


Definition 248

Heart rate monitoring


 Saunas and hot tubs


Method selection


Breathing (physical focus or combined focus)


The contract and relax method ( Physical focus)


Visualization (Mental Focus)



Term 249

Explain resting heart rate (RHR)



Definition 249

Resting heart rate (RHR) refers to the number of times your heart beats in one minute while at rest.




Term 250

How does increase cardio respiratory fitness affect RHR


Definition 250

The more conditioned your body is, the less effort is needed to pump blood through the body


Term 251

How do THRR and HRR differ


Definition 251

THRR- maximum heart rate
HRR_ factors in resting heart rate from rest to maximum


Term 252

explain recovery heart rate


Definition 252

Speed at which heart rate returns to pre-exercise level, indicator of sufficient cool down period



Term 253

The preferred anatomical site for pulse checking is _______

secondary is _______


Definition 253

radial and Carotid



Term 254

The AFAA recommended counting time for heart rate is ____ seconds


Once cued to begin , start counting beats with the number 

Definition 254

10 seconds




Term 255

Rating of perceived exertion (RPE)


Definition 255

 how hard individual feels they are  working (1-10)



Term 256


Talk Test


Definition 256

engaging in conversation during exercise represents work at near a steady state


Term 257

Abruptly stopping cardio respiratory exercise affects exercise response how?


Definition 257

Can cause blood pooling


Term 258

Working above target heart rate affects exercise response how?



Definition 258

 you’re working





Term 259



Definition 259

Gives you energy


Term 260

Cardiac medications ( Beta blockers etc)


Definition 260

Will blunt the increase in heart rate and blood pressure ,

protecting the client from risk for exercise induced ischemia


Term 261

Pressor response ( can result from many arm movements above the head)


Definition 261

The heart rate and blood pressure are elevated

disproportionately to the oxygen cost of the activity



Term 262

How would you define 'rhythm'


Definition 262

measuring motion w/ regular recurrence of elements or features- such as the beat of the music


Term 263

What is meant by musical phrase


Definition 263

music grouped into 32 beats, keeps movements corresponding

to beats



Term 264

what are legal considerations when purchasing or creating music for group exercise


Definition 264

Music  must be legally approved by performing rights
music companies such as ASCAP, BMI and SESAC



Term 265

Define LIA, MIA, and HIA- explain how they differ


Definition 265

LIA- low impact aerobics, keep 1 foot on/close to floor

MIA- Moderate impact aerobics, both feet on floor, feet roll with toe ball heel action

HIA- high impact aerobics, both feet leaving floor at same time/alternately


Term 266

To lessen injury risk and maintain motivation in type A

participants list 3 types of workouts that can provide different

mechanical stresses to the body while allowing high intensity options for advanced training.


Definition 266

Step training, Kickboxing,Cycling


Term 267

List 4 motivation techniques to sustain a type B participant for lifelong adherence.


Definition 267


Feedback, Support, Recognition, Encouragement



Term 268

list a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant


Definition 268




Term 269

Discuss how exercises performed in water can help improve body weight, enhance cardiovascular system and prevent



Definition 269

In water cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact


Term 270

What is the difference between land and water when it comes to exercise design


Definition 270

Running or walking in water provides a  non impact cardio & strength training exercise in short time frame (quick)

Aqua work outs work  on strengthening and endurance, 3 energy systems



Term 271

State the difference between circuit and interval training



Definition 271

Circuit training- cardio & strengthening in short time frame aerobic training

Interval training-  High intensity work outs with low intensity recovery periods.

strengthening and endurance, it works the aerobic and anaerobic systems ( 3 energy systems)


Term 272

list and summarize the two circuit training formats


Definition 272

Super circuit: cardio-type station within the circuit of weight training exercises

Peripheral heart action system: training session divided in to several sequences of exercises each for different muscle groups (all exercises in sequence repeated 3x each b4 moving on to next sequence)


Term 273

What is  work/active recovery ratio interval training


Definition 273

how much time is spent pushing hard then how much time

recovering before repeating


Work ratio = high intensity portion of workout and

Active recovery ratio = low intensity movement

Both combined is a cycle



Term 274

What is work to recovery ratio when teaching interval training?


Definition 274

Work-to-recovery ratio: how long participants work and recover is dependent on their goals, fitness level and energy systems (aerobic vs anaerobic)


Term 275

list a minimum of four things one should do to ensure they are riding properly (cycling)


Definition 275


-hands remain light on handlebars
-too much gripping/body weight will tire upper body
-ability to control speed
-ability to control resistance


Term 276

list 3 things an instructor should consider when designing an

 indoor cycling class


Definition 276

- teaching off bike
-positive affirmations
- goal setting



Term 277

For group exercises AFAA recommends a range between ____to ____ repetitions depending on whether the focus is muscular 


Definition 277

8 - 12


Term 278

list 4 muscles that tend to be weaker than their opposing groups


Definition 278

External shoulder rotators
Rear deltoid
Mid trapezius and Rhomboids

Lower trapezius
spinal erectors
vastus medialis (inner quadriceps group)
Tibialis anterior


Term 279

list 4 muscles that tend to be tight


Definition 279

Internal should
Front deltoid
Upper trapezius
Spinal erectors (can be tight or weak)



Term 280

Discuss constant vs variable resistance and what form of

 equipment used in group exercise class would resemble

variable resistance


Definition 280

Constant- dynamic resistance where its directed against target muscle (muscle group) (free weights) Dumb bells , medicine balls

variable- achieve max muscular involvement, normally carried out w/ machines  in group exercise =( elastic tubing )


Term 281

list 7 action steps for designing a resistance tubing class


Definition 281

1-check tubes for holes

2- avoid pulling towards face

3- select appropriate tube/resistance to maintain form

4-avoid gripping too tightly (this will elevate blood pressure)

5-maintain wrist alignment ( hand is inline with forearm)

6- maintain continuous tension ( to control movement)

7-maintain smooth/controlled pace


Term 282

list a minimum of 3 strength training sequences appropriate within the group exercise setting

Definition 282

-arm combinations (bicep curl to overhead press)

-leg combinations (front lunge, side squat)

-arm and leg combo (performing squat while bicep curl)



Term 283

list 7 principals of mat science


Definition 283







The breath


Term 284

list 4 class format guidelines for MAT science


Definition 284

-always begin w warm up and breathing

-include progressive series of exercise that build heat increase strength and flexibility

-vary activities, progression, intensity levels with each session


-always finish w/ cool down relaxation period


Term 285

what are guidelines for various participant step levels


Definition 285

Pre class instructions


Warm - up

Cardiorespiratory training

Muscular strength and endurance training


Flexibility and Final Class



Term 286

List the appropriate BPM for: 

Warm up

Cardio respiratory training

muscular strength and endurance trainin

Definition 286

Warm up: 120-134  duration(8-12min)

Cardio respiratory training: 118-128,

(advanced) 128-135

duration (20-60min)

Muscular strength and endurance training 120-130

 duration 15-20 min


Term 287

List  techniques for body alignment


Definition 287

Shoulders back, relaxed

Chest lifted, body erect

Abs contracted

Neutral spine

Knees relaxed

Avoid hyperextension of joints

Avoid twisting (torque) in the  joints


Term 288

List stepping techniques


Definition 288

use full body lean (do not bend)
knee flexion should not be <90 degrees
-watch platform periodically
-focus on feet first, then add arms
- step in center
-don't step w/back to platform
-step lightly
-allow whole foot to contact floor
-use proper lifting techniques



Term 289

Definition 289

Term 290

How to prevent knee injury while stepping


Definition 290

-ROM of knee should be kept under 90 degree angle

-Pivoting movements should only be performed when leg is non-weight bearing or unloaded


Term 291

What does EIA stand for and how can it be prevented


Definition 291

-exercise induced asthma or broncho spasm

-consult physician for treatment/prevention

 have inhaler at all times,

 exercise intensity should start low to high,

 avoid exercising outside (cold/highpollen)

exercise in  humid areas (pools),

breath through nose



Term 292

List 6 exercise guidelines for participants with heart disease


Definition 292

- CVD participants should be screened (release form)

2- comply w/target heart rate and RPE guidelines

3- Alert instructor w/signs or symptoms

4- don't exceed level of expertise

5- intensity should start low and work higher

6- guidelines from physician should be followed



Term 293

list 4 exercise guidelines for participants with arthritis


Definition 293

-low impact exercise should be encouraged
-frequent low intensity exercise should be performed often
-decrease exercise/intensity during flare up
-stretch daily if possible
-isometric exercises may be preferred
-extended warmup/cooldown
-if pain lasts 2 hours after exercise, decrease intensity
-obesity/overweight are risk factors


Term 294

List 4 precautions that should be taken for diabetic participants who are attending a group exercise class


Definition 294

-blood glucose should be monitored
-insulin should be injected into a muscle not being used
-exercise should be avoided during peak insulin production
-always carry a carb snack
-type 1 should exercise at the same time each day



Term 295

list 8 exercise guide lines for a participant with hypertension

Definition 295

1-emphasize cardio activity

2-exercise should be performed on most days for 30-60 minutes

3-high intensity activities/isometric activities should be avoided

4– Resistance training reps high, weight remains low

5-avoid valsalva maneuver

6-utilize RPE- meds may alter heart rate

7-avoid positions w/ feet higher than head

8- teach relaxation and stress management techniques


Term 296

No one rule necessarily applies to all large sized adults in terms of exercise precautions because ________

Definition 296

Each person is different

Term 297

what is preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range

Definition 297

cardio @ low to moderate pace
-rating of perceived exertion 5-6
noticeable increases heart rate and breathing


Term 298

what method of resistance training would be appropriate for older adults with arthritis and osteoporosis

Definition 298

slow stretching, isometric exercises

Term 299

list 2 methods of stretching that are recommended for older adults

Definition 299

static and slow dynamic

Term 300

list at least 4 program design guidelines for the older adult

Definition 300

-participants should know how to monitor workload
-be alert to overexertion
-monitor intensity every 4-5 minutes
-slow/controlled movement w/ full ROM recommended


Term 301

List 3 exercise considerations during pregnancy


Definition 301

cardio changes- blood volume increases , causing increased demands
- hormonal/anatomical changes- special attention to stretching/strengthening
-pelvic/floor muscles-- maintaining is essential


Term 302

list 5 things a fitness professional should consider prior to working with pregnant women


Definition 302

1-goal is renewed energy
2-what is 9 months? slow down
3- signs of over exertion
4- monitor for signs of modification
5- uncertain/adverse reactions should be referred to physician



Term 303

list 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken


Definition 303


-high impact to low impact
-modify tough movements
-no supine weight work after 20 weeks- roll on side



Term 304

list 4 exercise recommendations outlined by USDHHS, ACSM


Definition 304

- 60 minutes of activity 3-4 days/week
- should encourage activities that use large muscle groups
- incorporate other sports and fun activities
-heart rate monitoring is optional, OMNI scale is preferable


Term 305

list 3 general guidelines to resistance training in children and adolescents


Definition 305

-resistance training movements
-free weight training
-manual resistance training
-weight training machines
-isometric training


Term 306

list 3 special considerations regarding resistance training in children and adolescents


Definition 306


-activity should be appropriate and varied
-training should be comprehensive to increase motor skills/level
-only when using good form should resistance /weights be added
-focus should be on participation and technique, not weight



Term 307

discuss 4 way to ensure a successful substitute teaching



Definition 307

having consistent policies in place
-evaluating the situation
-developing self-confidence
-making the right connection


Term 308

list 7 service group exercise instructors should deliver in order to adhere to the standard of care outlined by the fitness industry


Definition 308



-recommendation of activities
-recordation of activities
-record keeping
-emergency response concerns


Term 309

List three physiological adaptations that occur to improve exercise performance?

Definition 309

Increased maximal blood flow

Increased O2 delivery and CO2 removal

Increased maximal oxygen uptake and aerobic power

Term 310

Excess Post-Pxygen Consumption (EPOC)

Definition 310


Term 311

Oxygen Deficit

Definition 311

A period in which the level of Oxygen consumption is below  what is necessary to supply appropriate ATP production required of any exercise

Term 312

Anaerobic Threshold

Definition 312

The point at which the body can no longer meet its demand for Oxygen and anaerobic metabolism is accelerated

Term 313

Aerobic Capacity

Definition 313

The 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

Term 314

Lactic Acid 

Definition 314

The by- product of anerobic metabolism of glucose or glycogen in muscle

Term 315

Aerobic vs. Anaerobic difference in the breakdown of glucose?


Definition 315

*Aerobic- complete breakdown of glucose


*Anaerobic- partial breakdown of glucose



Term 316

Aerobic vs. Anaerobic difference in source of fuel


Definition 316

Aerobic- can use carbs, proteins, and fats as source of fuel


Anaerobic- can only use carbs


Term 317

Aerobic vs. Anaerobic difference in duration of activities


Definition 317

Aerobic- Long-duration


Anaerobic- short-duration


Term 318

Aerobic vs. Anaerobic difference with EPOC





Definition 318

Aerobic- smaller EPOC


Anaerobic- Larger EPOC


Term 319

Aerobic vs. Anaerobic difference in intensity





Definition 319

Aerobic- sub maximal work (moderate intensity)


Anaerobic- maximal output (high intensity)

Term 320

Aerobic vs. Anaerobic difference in usage of Oxygen for chemical breakdown





Definition 320

Aerobic- uses O2 for chemical breakdown


Anaerobic- doesn't need O2 for chemical breakdown


Term 321

Aerobic vs. Anaerobic difference in by-products




Definition 321

Aerobic- CO2 and H2O are end products


Anaerobic- Lactic acid is the by-product



Term 322

What is the average resting blood pressure of a healthy person?



Definition 322

120/80 mmHg  


Term 323


High Blood Pressure?




Definition 323

140/90 mmHg

Term 324

Pre hypertension


Definition 324


Term 325

Definition 325

Pectoralis Major


Term 326

Definition 326


Term 327

Definition 327


Term 328

Definition 328

Eternal oblique

Term 329

Definition 329

Rectus Abdominis

Term 330

Definition 330

Internal Oblique

Term 331

Definition 331

Tensor Fasciae Latae

Term 332

Definition 332


Term 333

Definition 333

Quadriceps group

Term 334

Name the quadriceps goup

Definition 334

Rectus Femoris

Vastus laterlis

Vastus Medialis

Vastus Intermedius ( located under femoris)

Term 335

Definition 335

Tibilas Anterior

Term 336

Definition 336

Quadratus Lumborum



Term 337

Definition 337


Term 338

What two muscles are considered the hip flexor and the Lateral Spinal Flexor?


Definition 338


Lateral Spinal Flexor- Quadratus Lumborum


Hip Flexor- Iliopsoas


Term 339

Definition 339


Term 340

Definition 340

Lattissimus Dorsi

Term 341

Definition 341

Erector Spinae

Term 342

Definition 342

Gluteus Maximus

Term 343

Definition 343


Gluteus Medius

Term 344

Definition 344

Term 345


Definition 345

Muscle contraction in which tension developes by the muscle  while shortening at a constant speed is maximal over the full range of motion.

Term 346

Which 3 muscle contractions are used in a group exercise setting?





Definition 346

Concentric, eccentric and isometric

Term 347

Musculoskeletal benefits of weight bearing activities




Definition 347

increase bone density

Term 348

Musculoskeletal benefits of increased muscular strength



Definition 348

Increase both physical appearance and physical performance



Term 349

Musculoskeletal benefits of increased muscular flexibility



Definition 349

improves tissues elasticity and helps facilitate movement


Term 350

Define the stretch reflex, its purpose, and when it occurs


Definition 350

Muscle contraction in response to stretching within the muscle maintains a constantly length


Term 351

Explain why ballistic movements can be dangerous

Definition 351

The muscle spindles will sense quick changes in muscle length and cause muscular contraction