Ace Flashcards ionicons-v5-c

Types of Group Fitness Formats

1. Pre-choreographed- scripted, instructors receive guidelines.2. Freestyle method- GFI chooses their own music, class design, and moves.

Components of a Warm-up

-includes appropriate amount of dynamic movement- focuses largely on rehearsal moves-all major muscle groups are addressed- verbal directions are clear

Physiological benefits from a warm-up

1. increased metabolic rate2. gradual redistribution of blood flow to muscles

Static stretches should be limited to

5-10 seconds

Cool down should stretch include

major muscle groups that we use during activities of daily living (ADL) 15-60 seconds hold each

1. cardiorespitory endurance- ability of circulatory and respiratory systems to supply oxygen to working muscles during activity2. Muscular endurance- ability of a muscle to perform repeated or sustained contractions w/o fatigue3. Muscular strength- ability of a musle to exert maximal fore4. Flexibility- ROM at a joint5. Body composition- relative amounts of fat mass and fat free ,ass.

15-20 reps

1. Agility- ability to rapidly and accurately change the position of the body in space2. Coordination- ability to smoothly and accurately perform complex movements 3. Balance- ability to maintain equilibrium while stationary or moving4. Power- rate at which work can be performed5. Speed- ability to perform a movement within short period of time.

Specificity

Lifting heavier loads and performing a lower number of repetitions to improve muscular strength is an example of the principle of

Reversibility

The principle of _______ demonstrates the importance of continued physical activity throughout life.

progressive overload

The fact that a sedentary person needs very little overload stimulus to bring about a training effect, while an accomplished body builder may need to lift relatively large amounts of weight to continue to see results is an example of the principle of ____

3 Body Planes

1. Transverse2. Frontal3. Sagittal

Types of Surfaces and characteristics:

ConcreteOffers very little shock absorptionHardwood FlooringAllows for lateral movement and pivoting, Offers good traction for dynamic movementsCarpetingCan cause ankle sprains and knee injuries during lateral movements and pivoting, difficult to maintain hygienicallyGrasstypically offers good shock absorption, but varies in terms of predictability and traction

Symptoms of Heat Exhaustion

Weak, rapid pulse, headache, nausea, dizziness, profuse sweating

Symptoms of Heat Stroke

Hot, dry skin, bright red color, rapid, strong pulse, labored breathing

Measure

The organization of beats into musical patterns or measures

Beats

One group of beats in a musical composition marked by the regular occurrence of the heavy accent

Tempo

Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations

The rate of speed of music, usually expressed as beats per minute

<100 BPMbackground music, Pilates, Yoga, stretching class100-122 BPMbeginner step classes, low impact aerobics122-129 BPMgroup strength classes, advanced step classes, some dance based and aquatic classes130-160 BPMfast paced classes, dance-based and trampoline based some martial arts. Mid to high impact classes

Ratings of Perceived Exertion (RPE)

1. Takes into account psychological, musculoskeletal, and environmental factors2. Asking clients to gauge their feelings with words like "light," "hard," or "maximal" is another way to implement this method3. Assigns a numerical value to subjective feelings of exercise exertion.

RPE types of classes

Kickboxing, Aquatic fitness, equipment based classes

Target Heart Rate

1. Subject to substantial error due to reliance on prediction equations

Target Heart Rate types of classes

Group indoor cycling, Equipment based classes

Dyspnea

1. The best option when working with participants with asthma or emphysema2. Should be used when a participant is showing signs of difficulty breathing

improper form

Most obvious sign of fatigue or someone is working too vigorously

Objectives

Before designing the class plan, the GFI should establish the class

rehearsal moves

_____ prepare participants mentally and physically for the challenges of the workout ahead.

DurationProgressions/RegressionsPurpose

GFI's should write down 3 things before each move

Lever

A regression of an exercise may include decreasing ____ length by lowering the hands to the hips, as opposed to overhead

Foam rolling

Self-myofascial

orthostatic hypotension

A sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing

Kyphosis

What postural deviation is characterized by an exaggerated curve of the thoracic spine?

Below 85 decibels

What music volume is recommended to protect group fitness instructors and their participants from hearing loss or damage?

5 stages of behavior change:

Precontemplationprovide information about risk of being unhealthy and benefits of being healthyContemplationprovide info about different types of activitiesPreparationprovide continued and positive feedbackActionreiterate long term benefits of adherencemaintenanceidentify early signs of burnout

professional liability

Which type of insurance would cover an injury to a participant due to the negligence of the instructor?

ample space is provided

When designing a movement sequence using the BOSU, which of the following considerations is MOST important?

Cognitive domain

describes the brains ability to gather and retain knowledge. Includes skills such as counting out movements as well as remembering patterns of choreography,

Affective domain

describes emotional behavior, beliefs, and attitudes. Overall feelings regarding health and motivational attitudes in general will shape a persons feelings about exercise

prior participation

Which personal factor is MOST likely to facilitate long-term exercise adherence?

SMART goals

Specific MeasurableAttainable RelevantTime based

3 stages of learning

1. cognitive 2. associative3. Autonomous

Cognitive Stage of learning

movements are new, errors and imperfect form

Associative stage of learning

improvements in basic fundamentals of skills, can concentrate on occasional cues

Autonomous stage of learning

skills becomes habitual

Two types of Blood Pressure

Diastolic mmHg<80 normal90-99 stage 1>100 stage 2Systolic<120 normal120-139 prehypertension140-159 stage 1>160 hypertension

Isometric

______ exercises elicit significant rise in BP

Hyperglycemia

too much glucose, eating too many calories

Hypoglycemia

not enough calories, blood sugar below 70mg/dl

5 teaching principles

1. set up2. execution3. transitioning 4. cueing5. rhythm

Set up Cue

naming the exercise and positioning the equipment or body for the exercise movement

Execution Cue

involves performing the movement or exercise through full ROM

Transitions Cue

flowing exercises so they connect

3 transitions

1. Matching2. Mending3. Patching

Define Matching, Mending and Pending

Matchingwhere one exercise ends, another startsex. barbell front squat followed by an overhead pressMendingstringing 2 exercises/movements togetherex. including thrusters (a squat and overhead press in unison)Patchingperforming an additional movement between 2 exercises or movements for a seamless transition

Rhythm

defined as tempo of the movement

concentric

1 count is ____

eccentric

3 counts is ____

Triple F

FormFit Function

Acute Injuries

1. Sprain- ligament2. Strain- muscle 3. Compound Fracture (activate EMS)4. Contusion

RICE Acronym for caring for injuries

RestIceCompressionElevation

Supination

rotate upward

Pronation

rotate downward

Arteries

Carries blood away from the heart

Proprioception.

A group fitness instructor notices that a newer participant has achieved a much greater sense of kinesthetic awareness over the past few weeks. What BEST describes this change?

Balancing activity.

An individual with osteoporosis primarily in the axial skeleton would likely be advised to do what kind of exercise?

Cartilage

A regular exercise participant in your class suffers from osteoarthritis of the knee. What part of the knee is effected by this?

Kyphosis

An excessive posterior curvature of the spine that is often seen in the thoracic region?

Periodization

What type of training could include completing a certain number of days that involve intense or more difficult exercise followed by a similar number of easy or light training days?

The intensity of the class is reduced.

Exercise in hot and humid environments can be performed safely if:

Cotton

If exercising in cold weather what choice of fabric is not recommended?

No. However, It may raise HR by 5-10 beats and increase oxygen consumption by 5-15%

Will the addition of light handheld weight to cardiovascular exercisesignificantly increase energy expenditure.

Yes.

Is providing information about a particular diet plan to client outside of a Group fitness instructors scope of practice?

A class where participants learn new routines together and pursue group goals.

What aspects of a group fitness class are most likely to lead class participants to attend regularly, enjoy it more, and have a high levels of self-efficacy towards activity.

Offer and acceptance, consideration, legality, and capacity.

What are the elements that form a binding contract under basic contract law?

What is motivation?

The psychological drive that gives behavior direction and purpose.

What is Fartlek training?

It's a form of interval training where the exerciser to change the intensity based on how he or she is feeling.

In the exercise context, self-efficacy is:

The belief in ones capabilities to successfully engage in an exercise program

Name the five Teaching Strategies:

Part-to-Whole (isolation before integration)SpatialSimple-to-ComplexSlow to Fast (Half-Time)Repetition Reduction