AFAA Beyond Mat Science flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Sagittal plane movement
- Divides body into left and right; movements are flexion and extension. Examples include roll-up, spine extension, and hip flexion in supine leg lifts.
- Transverse plane movement
- Divides body into upper and lower halves; movements are rotation. Spine twist and oblique-driven rotation occur in this plane.
- Neutral spine
- The natural spinal curves maintained under load: lumbar lordosis, thoracic kyphosis, cervical lordosis. Used for loading and stability-focused exercises.
- Imprint position
- Flattened lumbar spine achieved by posterior pelvic tilt. Used for supine flexion-based work; not appropriate for all clients or loaded extension.
- Lever length rule
- Longer levers increase torque at a joint. Extending legs or arms increases difficulty; shortening them is the first regression when form degrades.
- Base of support
- Area beneath the body in contact with the ground. Wider base increases stability; narrowing it or lifting limbs increases core demand.
- Transverse abdominis role
- Deep abdominal muscle that stabilizes the spine via hoop tension. Activation precedes limb movement and supports neutral-spine loading.
- ATP-PC system
- Phosphagen energy system supplying maximal effort for roughly 10 seconds without oxygen. Relevant to short power holds and fast transitions.
- Anaerobic glycolysis
- Energy pathway dominant from about 10 seconds to 2 minutes. Produces lactate and hydrogen ions, contributing to local fatigue during sustained holds.
- Oxidative system
- Aerobic energy pathway dominant beyond about 2-3 minutes at submaximal intensity. Primary source for continuous mat flow and long low-intensity work.
- Heart rate max estimate
- Estimated as 220 minus age. Target zone equals HRmax multiplied by intensity percentage, typically 60-80% for moderate-to-vigorous work.
- Karvonen formula
- Target HR = ((HRmax - resting HR) x intensity%) + resting HR. Accounts for individual resting heart rate and improves zone accuracy.
- RPE scale
- Borg 6-20 or 0-10 perceived exertion scale. A rating of 12-14 on the 6-20 scale approximates moderate intensity when HR is unavailable.
- Progressive overload
- Tissue must be loaded above accustomed threshold to adapt. Progress via reps, sets, lever length, tempo, or reduced stability.
- DOMS peak window
- Delayed-onset muscle soreness peaks 24-72 hours after exercise. Eccentric and novel movements increase risk and should be introduced gradually.
- FITT-VP framework
- Frequency, Intensity, Time, Type, Volume, Progression. Standard structure for documenting any exercise prescription and tracking changes.
- Linear periodization
- Volume decreases while intensity increases across mesocycles. Undulating periodization instead alternates volume and intensity within a week.
- Session sequencing rule
- Order: power and skill first, then strength, then muscular endurance, then flexibility and cool-down. Reflects fatigue sensitivity of each quality.
- Volume-load calculation
- Sets x reps x load, or sets x reps x lever difficulty. Tracked weekly to manage progression and prevent overreaching.
- Recovery interval rule
- Allow 24-48 hours between high-intensity sessions targeting the same muscle groups. Include at least one full rest day per week.
- Single-variable progression
- Advance one variable at a time, such as reps OR lever length OR tempo. Isolates the stimulus and manages injury risk.
- Internal versus external cues
- Internal cues focus on body parts; external cues focus on outcomes such as pressing the floor away. External cues often improve beginner performance.
- Cue delivery rule
- Name the movement, demonstrate, then give one correction at a time. Multiple simultaneous corrections overwhelm the learner and reduce retention.
- Regression ladder
- Reduce lever length, add support such as hands or knees, reduce range, slow tempo, then add external support such as a wall or block.
- Progression ladder
- Increase lever length, add instability, vary tempo with slow eccentrics, add load, then combine movements. Advance one step at a time.
- Breathing cue
- Inhale to prepare, exhale on exertion. Avoid breath-holding (Valsalva) during sustained holds, especially in at-risk populations.
- Tempo notation
- Eccentric-isometric-concentric seconds, such as 4-2-1. Slower eccentrics increase time under tension and improve control.
- Pregnancy supine rule
- After the first trimester, avoid prolonged supine positions due to supine hypotensive syndrome. Modify to side-lying or incline and avoid breath-holding.
- Osteoporosis precautions
- Avoid loaded spinal flexion and rotation such as loaded roll-ups and twists. Emphasize extension, neutral-spine loading, and balance work.
- Diastasis recti cueing
- Avoid doming and coning. Cue transverse abdominis activation, reduce lever length, and progress only while the linea alba stays flat.
- Scope of practice
- Fitness professionals design and teach exercise but do not diagnose, treat, or prescribe for medical conditions. Refer out when pathology is suspected.
- Informed consent
- Documented communication of risks, benefits, and alternatives before starting a program. Signed records are retained per facility policy.