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NASM GFI Latest Update Graded A+
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
