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A comprehensive overview of key concepts in anatomy, physiology, and exercise science relevant to nasm gfi certification. It covers topics such as anatomical positions, planes of motion, muscle types, energy systems, and exercise principles. Exercises and questions to test understanding and reinforce learning.
Typology: Exams
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AFAA 5 Qs ✔✔PESAP (purpose, eff, safety, accuracy, participants)
8 standard anatomic positions ✔✔ant, post, sup, inf, prox, dist, lat, med
plane that divides body into front and back ✔✔frontal
forward and backward movements as if walls to left and right side of the body ✔✔sagittal
plane that allows rotations ✔✔transverse
muscle shortens to overcome outside resistance ✔✔concentric
moving to control a force while lengthening a muscle ✔✔eccentric
How long for Golgi tendon organs to signal the brain to relax muscles during stretching ✔✔ 30 sec
muscles used mainly for anaerobic activity ✔✔Type II fibers
muscles for cross-country skiing and distance running ✔✔Type I fibers
agonist muscle function ✔✔prime mover
muscle assists agonist ✔✔synergist
length that muscle produces tension or force ✔✔length-tension
synergistic action of muscles to move around joint ✔✔force-couple
causes of kinetic chain dysfunction ✔✔repetitive movement or repetitive lack of movement
joints for gliding, hinge, pivot, ball-and-socker ✔✔synovial
unstable but controlled training ✔✔proprioceptively enriched
reduce force, stabilize, then concentric force ✔✔integrated performance paradigm
monitor to determine if being overtrained ✔✔resting HR
adaptations of resistance training ✔✔stabilization endurance, strength, hypertrophy, power (4)
results in alarm, adaptation, and exhaustion ✔✔general adaptation syndrome
principle that body will adapt to demands ✔✔SAID specificity
principle to adjust acute variables to increase intensity ✔✔overload
(7) examples of acute variables ✔✔sets, reps, exercise tempo, exercise selection, load and intensity, rest periods, exercise order
complete workout includes ✔✔intro, movement prep, body, transition, outro
movement prep will ✔✔increase body T and prime for workout demand
uses scale of 1 to 10 for intensity ✔✔RPE rate of perceived exertion
maintain class flow by ✔✔plan, practice, prep, modify, personality
body of strength class may include ✔✔push-ups, bent-over rows, lunges
body of HIIT class may include ✔✔burpees, shuffles, squat jumps
body of yoga class may include ✔✔sun salutation, warrior, plank flow
body of cycling class may include ✔✔seated flats, sprints, jumps
mods to increase complexity, impact, or intensity ✔✔progression
regression for crow pose ✔✔keep one foot on the floor
progression for standing bow pose ✔✔use both hands to grab foot
cue to correct standing flat with excessive weight on hands and upper body ✔✔work the legs and stabilize with the upper body
mistake in seated speed drill ✔✔hips bounding, knees bowing out, arms overstretched
clearly defined intention from participant perspective to drive outcome ✔✔class vision
during intro, an instructor should ✔✔greet, setup, provide equipment recommendations, and discuss class format
pre-designed class helps ✔✔provide structure but allows for variety and progression
musical structure refers to ✔✔beat, downbeat, 32-count phrasing
BPM is ✔✔tempo, speed, or pace of music
group fitness music should have ✔✔pre-chorus, verse, chorus
downbeat is ✔✔first beat of a measure
BPM for resistance class ✔✔125-
format-specific tempo is important for ✔✔full range of motion
music that drives movement ✔✔foreground
music that sets mood and supports atmosphere ✔✔background
music genres for resistance class ✔✔top 40, alternative, classic rock, deep house
kinetic chain check points during static posture ✔✔foot and ankle, knee, lumbar-pelvic,hip, shoulders, head-cervical-spine
general safety conditions for group fitness ✔✔overexertion, dehydration, temp, flooring
1st step during an emergency ✔✔CALL
temp for group fitness ✔✔68-
people prefer to learn through ✔✔visual, auditory, kinesthetic
supportive communication creates ✔✔trust, care, support
use non-verbal communication with ✔✔eye contact, facial expressions, posture, gestures
demonstrate value as an instructor by ✔✔punctuality, being available, learning names
facing class to perform movement is ✔✔mirroring
showing class exercise at a slower rate, then increasing tempo ✔✔slow-to-fast
cue movements based on time or upcoming changes ✔✔rhythmical
cue based on body to equipment and/or rest of the class ✔✔spatial
cue by counting down from 8 with verbal on 4-3-2-1 ✔✔4 beat
cue by correcting in encouraging manner ✔✔positive
condition of BMI over 30 or overweight by 30 lbs ✔✔obesity
modify if dyspnea ✔✔increase recovery and reduce load
if CV disease, then exercise ✔✔3-5 days a week
SMART goals are ✔✔spec, measurable, attainable, realistic, timely
fitness vision statement ✔✔inspiration for an instructor to be in the future
taking specialty courses, recertification, and going to workshops and live events is ✔✔CE
credible sources are ✔✔evidence-based, peer-reviewed
attending another instructor's class ✔✔peer participation
stay within boundaries of qualification of what to do or say legally ✔✔scope of practice
group fitness instructor can also become a ✔✔manager, PT, workshop facilitator
1 gram of carb is ✔✔4 calories
recommended water intake for women is ✔✔2.7 L (91 oz)
Central Nervous System (CNS) ✔✔Brain and spinal cord
Peripheral Nervous System (PNS) ✔✔Branches off spinal cord
Mechanoreceptors sense ✔✔Distortion in body tissues
Golgi tendon organs (GTOs) sense ✔✔Tension changes
Muscle spindles sense ✔✔Length changes
Proprioception ✔✔Cumulative sensory input from mechanoreceptors to CNS
Stabilize or move: transverse and rectus abdominis ✔✔S
Stabilize or move: multifidus ✔✔S
Stabilize or move: hamstring, quadriceps ✔✔M
Stabilize or move: pectoralis major ✔✔M
Stabilize or move: deltoids, biceps, triceps ✔✔M
Tendons ✔✔Connect muscle to bone, anchor for force, limited blood flow, slow to repair
Sarcomeres ✔✔Individual contractile units, actin and myosin filaments
Type I muscle fibers twitch ✔✔Slow
Type II muscle fibers twitch ✔✔Fast
Type I muscle fibers ✔✔Aerobic, slower to reach max contraction, resistant to fatigue
Type II muscle fibers ✔✔Anaerobic, speed and strength, faster to fatigue
Isolated function of quads (rectus femoris, vastus lateralis, medialis, intermedius) ✔✔Knee extension squat
Isolated function of hamstrings (semitendinosus, semimembranosus, biceps femoris) ✔✔Knee flexion hamstrings curl
Isolated function of gastrocnemius ✔✔Plantar flexion calf raise
Isolated function of gluteus maximus ✔✔Hip extension and ext rotation lunge