NETA GEI flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Agonist
- The muscle that is the prime mover, responsible for producing a specific joint action.
- Antagonist
- The muscle that opposes the agonist and must relax or lengthen to allow movement.
- Sagittal plane
- A plane dividing the body into left and right halves; movements include flexion and extension.
- Frontal plane
- A plane dividing the body into front and back halves; movements include abduction and adduction.
- Transverse plane
- A plane dividing the body into upper and lower halves; movements include rotation.
- Type I fibers
- Slow-twitch muscle fibers that are fatigue-resistant and suited for endurance activities.
- Type II fibers
- Fast-twitch muscle fibers that produce quick, powerful contractions but fatigue rapidly.
- ATP-PCr system
- The immediate energy system using stored ATP and phosphocreatine for short bursts up to 10 seconds.
- FITT-VP principle
- A framework for exercise prescription: Frequency, Intensity, Time, Type, Volume, and Progression.
- Heart rate max
- The highest heart rate achievable during maximal exercise, estimated as 220 minus age.
- RPE scale
- Rating of perceived exertion on a 6–20 scale; 12–13 indicates moderate intensity.
- Verbal cueing
- Using spoken words, counts, and directions to guide participants through movements and transitions.
- Visual cueing
- Using hand signals, facial expressions, and demonstration to communicate movement changes.
- Kinesthetic cueing
- Physically guiding a participant's body into correct alignment, only with prior consent.
- Mirroring
- Facing the class and using opposite-side cues so participants can follow left and right correctly.
- Progression
- A more challenging variation of an exercise that increases intensity or complexity.
- Regression
- A simplified or lower-intensity variation of an exercise to accommodate different fitness levels.
- Class ratio
- The maximum number of participants per instructor, typically 1:20 for complex choreography.
- Scope of practice
- The legal and ethical boundaries of an instructor's role, excluding diagnosis or treatment.
- 32-count phrase
- A musical structure of 32 counts (four 8-count blocks) used to organize choreography.
- Add-on method
- A choreography technique where new movements are added sequentially to a routine.
- Repetition reduction
- A choreography method that decreases repetitions of a move to transition to a new one.
- Warm-up
- The initial 5–10 minutes of class designed to increase blood flow and prepare joints.
- Cool-down
- The final 5–10 minutes of class that gradually lowers heart rate and includes stretching.
- Interval training
- Alternating periods of higher-intensity work with recovery periods, often in a 1:1 ratio.
- Multi-planar movement
- Exercises that move through more than one plane of motion, improving functional fitness.
- PAR-Q+
- A pre-participation screening questionnaire to identify individuals who need medical clearance.
- Emergency action plan
- A documented procedure for responding to emergencies, including AED location and exit routes.
- Contraindicated exercise
- A movement that poses undue risk of injury for certain participants and should be avoided.
- Informed consent
- Obtaining a participant's voluntary agreement after explaining risks and benefits of exercise.
- Liability insurance
- Professional coverage that protects instructors against claims of negligence or injury.
- 10% rule
- A guideline to increase training volume or intensity by no more than 10% per week.