AFAA GFI flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Agonist muscle

The prime mover that produces the desired joint motion through concentric contraction; it is the muscle an exercise is primarily designed to target.

Eccentric contraction

A muscle action in which the muscle lengthens while producing tension, such as lowering a weight slowly; it controls motion and can cause delayed soreness.

Sagittal plane

The plane dividing the body into left and right halves; flexion and extension movements such as walking, squatting, and biceps curls occur here.

Frontal plane

The plane dividing the body into front and back halves; abduction, adduction, and lateral flexion, such as side steps and lateral raises, occur here.

Third-class lever

A lever with the effort between the fulcrum and the load; most human limbs, such as the biceps curl at the elbow, operate this way.

Neutral spine

The alignment preserving the natural cervical, thoracic, and lumbar curves; it distributes load evenly and is the default posture cue during standing work.

ATP-PC system

The phosphagen energy system supplying ATP for roughly the first ten seconds of maximal effort without oxygen; it supports short explosive bursts like sprints.

Anaerobic glycolysis

An oxygen-independent pathway breaking down glucose for roughly ten seconds to two minutes of high-intensity work, producing lactate and hydrogen ions that contribute to fatigue.

Oxidative system

The aerobic pathway requiring oxygen that produces the most ATP per glucose and sustains activity beyond about two minutes, dominating steady-state group exercise.

Heart rate maximum

An age-based estimate of the highest attainable heart rate, commonly 220 minus age, used to set moderate and vigorous intensity training zones.

Talk test

An intensity gauge in which comfortable conversation indicates moderate effort, while inability to speak in short sentences suggests vigorous effort.

Cardiac output

The volume of blood pumped per minute, calculated as heart rate multiplied by stroke volume; it rises during exercise to meet working-muscle oxygen demand.

Stroke volume

The amount of blood ejected by the heart per beat; it increases with aerobic training and helps lower resting heart rate in conditioned individuals.

Warm-up segment

The opening five to ten minutes of class using progressive whole-body movement and dynamic mobility to raise core temperature and rehearse patterns.

Cool-down segment

The closing five to ten minutes that gradually lowers heart rate and includes held stretches of roughly fifteen to thirty seconds per muscle group.

Musical phrase

A recurring group of counts, typically thirty-two counts organized as four sets of eight, on which choreography changes and combinations are built.

Pre-cue

A verbal or visual signal given roughly one phrase, often eight counts, before a movement change so participants can prepare to execute on the beat.

Mirror-image demonstration

Teaching technique in which the instructor faces participants and moves the opposite limb so the class visually matches the intended movement side.

Choreography progression

Systematically increasing difficulty by changing one variable at a time, such as adding impact, travel, range of motion, or lever length.

Base move

The simplest repeatable version of a movement pattern, such as a basic step, from which variations and combinations are layered during class.

Interval format

A class structure alternating higher-intensity work bouts with recovery periods, allowing greater intensity than continuous steady-state work at the same duration.

Instructor-to-participant ratio

The number of participants one instructor can safely monitor visually and verbally; land classes are generally capped near twenty-five to thirty.

Kinesthetic cueing

Guidance delivered through touch or spatial positioning to help a participant feel correct alignment or muscle recruitment during a movement.

Verbal cueing

Spoken instruction using directional words, counts, technique corrections, and motivational prompts delivered in rhythm with the music and movement.

Beats per minute

The tempo measure of music, equal to sixty divided by seconds per beat, used to match movement speed to the class format.

Class format selection

Choosing the class structure based on participant goals, fitness levels, equipment, and available time rather than instructor preference alone.

Pre-participation screening

A health history or readiness questionnaire completed before exercise that identifies risk factors and triggers referral to a physician when indicated.

Emergency action plan

A written, rehearsed procedure specifying how to respond to injury or sudden illness, including accessing emergency services and locating the nearest AED.

Stop-exercise signs

Symptoms requiring immediate cessation of activity, including chest pain, severe breathlessness, dizziness, nausea, and cold sweat, with appropriate referral.

RICE protocol

First aid for acute soft-tissue injury: rest, ice, compression, and elevation, applied early to limit swelling and pain before return to activity.

Scope of practice

The professional boundary limiting instructors to teaching exercise; diagnosing injuries or prescribing medical treatment and diets falls outside it.

Informed consent

Documented acknowledgment that a participant understands the risks of exercise and agrees to participate voluntarily, supporting professional accountability.