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YMCA Certification Study Guide 2024 /2025 A+
What are the three main aspects of training and conditioning? - ANS-✔✔Frequency, duration, and intensity
What is frequency? - ANS-✔✔The # of days a person exercises every week
How often a week should strength training happen? - ANS-✔✔3 nonconsecutive days and allow 48 hours of rest in between
How often should cardiovascular training happen? - ANS-✔✔3 days a week
What is duration? - ANS-✔✔The amount of time spent exercising per session
How long should cardiovascular conditioning last? - ANS-✔✔20 continuous minutes
What is intensity? - ANS-✔✔The amount of force a person exerts during the session or the level of difficulty of the exercise
How should cardiovascular training be done? - ANS-✔✔In your target heart rate zone
What is a warm-up? - ANS-✔✔Preparing for more intense exercises , it comes before stretching
What does a proper warmup do to you? - ANS-✔✔Body temp increases, muscles loosen and become flexible, heart rate increases, joints become lubricated
What is a cool down? - ANS-✔✔Allows the body to return to near resting levels and should be done after every session, exercise at low intensity so your heart rate comes down slowly so you don't feel faint
What are the two parts to a warmup and cool down? - ANS-✔✔5 minutes of low intensity exercise and 5 minutes of stretching
What is cardiovascular exercise? - ANS-✔✔For your heart, lungs, and circulatory system. Works mainly on large muscles and should be done for 20 continuous minutes
How often can cardiovascular exercise be done? - ANS-✔✔Every day for a 20 to 60 minutes each time, the minimum requirement is three days a week.
What are some examples of cardiovascular exercise? - ANS-✔✔swimming, running, cycling, playing basketball, playing racquetball
When should you inhale and exhale? - ANS-✔✔Exhale when lifting the weight and inhale when lowering the weight
What can holding your breath cause? - ANS-✔✔The Valsalva affect which is an increase chest cavity pressure that can make you faint
What should work out cards include a space for? - ANS-✔✔Date, exercises performed, number of sets performed, number of repetitions performed, amount of weight used
Should all muscles be exercised? - ANS-✔✔Yes, to achieve balance, size, and strength
In what order should muscles be exercised? - ANS-✔✔From large to small
Important cardiovascular and track area rules - ANS-✔✔30 minute time limit on all cardio machines during prime hours, children ages 10 to 13 are not allowed to use treadmills but can use other equipment after being team certified with her parents, children under 10 are not allowed in the cardio area but can run the track with a parent
Leg press or squat? - ANS-✔✔Quadriceps, hamstrings, and gluteus maximus
Leg extension? - ANS-✔✔Quadriceps, front of upper leg
Leg curl? - ANS-✔✔Hamstrings, back of upper leg
Calf raise? - ANS-✔✔Gastrocnemius
Bench press? - ANS-✔✔Pectoralis major, chest
Lat pull down or seated row machine? - ANS-✔✔Pectoralis dorsi, back
Shoulder press? - ANS-✔✔Deltoids
Dumbbell curl or preacher curl? - ANS-✔✔Biceps
Pressdown, kickbacks, or dips? - ANS-✔✔Triceps
Crunches or leg raises? - ANS-✔✔Abdominals
Important safety precautions - ANS-✔✔Master correct form, use a spotter when necessary, use collars for plates when using free weights, load and unload barbell evenly, adjust seat height to ensure proper position of body, use full range of motion, use a 2-4 count when lifting weights
