Anatomy & Kinesiology
Number of vertebrae in each section of the spine
7 Cervical, 12 Thoracic, 5 Lumbar, 5 Sacral (fused), 4 Coccyx (fused)
This is what happens when the size of existing muscle fibers increase
Hypertrophy
Define the principle of reversibility
If one's training is discontinued or decreased, fitness may remain low or detraining may occur; cardio 2-3 weeks; strength 4-6 weeks.
Provide a motivational cue
"Great job modifying that routine to what works best for you!"
Agonist during a chest press
Pectoralis Major
Movement away from the midline and movement towards the midline
Abduction and Adduction
This is a benefit of aerobic training
lowering blood pressure and total cholesterol; increase in bone density; enhanced body composition; enhanced cardiovascular & respiratory function
Ability of joints to move through full ROM, pain-free and non-restricted
Flexibility
Give 3 cues for a squat
Weight in heels, knees stacked over the ankles, chest open
Three sets of opposing muscle groups
Biceps & triceps, abductors & adductors, pectorals & rhomboids, etc.
List bones of the arm from shoulder to finger tips
Humerus, Radius, Ulna, Carpals, Metacarpals, Phalanges, Scapula
Energy system that relies primarily on carbohydrates, fats, and proteins as a main source for energy and can be maintained for 3 minutes or longer
Oxygen system
ACSM 2012 guideline for exercise for healthy adults
moderate cardio 30 minutes/day 5-7 days/week OR vigorous cardio 20 minutes/day 3-5days/week AND 8-10 muscle strengthening exercises 2-3 days per week.
If a participant doesn't understand a cue, the leader should...
Cue more specifically, say the same thing in a different way, allow for more time for participant to understand move, move to perform proper alignment next to them, talk to them with the mic moved or after a session.
Type of contraction for the bices in the DOWN phase of a bicep curl
Eccentric contraction
5 muscles that perform flexion
Describe the types of muscle found in the body
Skeletal, Smooth, Cardiac
Describe the 5 components of fitness
Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
Describe the types of cues used in a group exercise session
Motivation, anticipatory, form & alignment, verbal, visual
Abdominal muscles & their actions
Rectus Abdominis - Spine flexion
Obliques - Side bending, rotation
Transverse abdominis - Support & stabilization, protection of vital organs, aid in coughing, sneezing.
List the core muscles from deepest layer to most superficial
Transverse Abdominis, Internal Oblique, External Oblique, Rectus Abdominis
Describe 3 body systems we discussed in lecture
Cardiovascular - consists of heart & blood vessels, moves blood throughout body.
Respiratory - Lungs and passageways to and from lungs to provide oxygen & remove carbon dioxide.
Nervous - Electrical system controls all functions of the human body, neuron, motor unit.
Skeletal - Protects vial organs, provides framework for the body, acts as a lever system for movement.
Muscular - produces movement, uses bones as levers, three types of muscles, nervous system controls.
Describe overtraining, signs, and how to prevent as a leader
Body does not get rest & recovery, negative responses to training occur. Fatigue, anemia, stress related injuries, amenorrhea. Proper warm-up & cool down, use proper equipment & technique, monitor intensity and teach participants how to monitor exercise.
Participant shows up without shoes for Zumba, the leader should ...
"I'm sorry, but for your safety you should be wearing shoes. We still have 15 minutes if you want to run home and grab shoes or the next session starts in about 45 minutes"
Describe the muscle actions at the knee & hip, Describe the contractions of quadriceps femoris during up and down phase of a squat.
Knee Actions - Down is flexion up is extension
Hip Actions - down is flexion up is extension
Contractions - down eccentric contraction, up phase concentric contraction