FiTour Teaching Specific Classes
Questions and Answers (Graded
A)
HI/LOW AEROBICS - ANSWER - A modality of exercise that combines movement
patterns on the floor to form sequences within a routine
Hi Impact means at one point in time within the movement both feet are elevated
off the floor.
Lo impact means that one foot remains on the floor at all times within the
movement.
Body Alignment - ANSWER - Shoulders back, down, and relaxed
Body erect with chest lifted
Abdominals engaged to protect the lower back
Neutral Spine
Buttocks gently tucked under the hips
A slight leaning forward of the entire body
Knees are soft and not locked
Stepping Guidelines/Technique - ANSWER - Platform height: weight-bearing knee
should not flex beyond 90 degrees
Deconditioned/Sedentary individual: 4 inches
Regular Exerciser but Nee to Stepping: up to 6 inches
Regular Stepper: up to 8 inches
Regular stepper and highly skilled: up to 10 inches
Stepping up - ANSWER - Use full body lean from the ankles. Do not lean from the
waist.
Contract the platform with the entire sole of the foot.
Avoid allowing the heels to hang off the back of the platform.
, Step up softly
Periodically look down at the platform to ensure proper foot placement
Stepping down - ANSWER - Step down close to the step ( no more than one shoe
length
Place the entire foot down on the floor (heels in contact with the floor)except when
performing propulsion or lunge type movements
CIRCUIT TRAINING - ANSWER - Cardio Circuit - moving from one cardio activity to
another with little or no rest
Weight training circuit- moving from one weight resistance activity to another with
little or no rest in between
Cardio/Resistance Combo Circuit- alternating cardio activity and weight resistance
activity moving through a sequence of exercises with little or no rest in between.
Circuit training guidelines/Technique - ANSWER - Emphasize proper posture and
body alignment
Emphasize full range of motion
Emphasize control
Place equipment safely around the room to avoid tripping and injury
Leading Foot - ANSWER - Ensure that the lead foot changes often. Avoid leading with
the same foot longer than one minute
Propulsion Movements - ANSWER - Propulsion movements are considered advanced
stepping
Avoid performing propulsion movements longer than one minute
All propulsion steps should be performed up onto the platform and not down to the
floor. Therefore always leap up, jump up, hop up, and not down.
Avoid forcing your heel down to the floor when performing propulsion movements
Repeaters - ANSWER - Avoid performing more than 5 consecutive repeaters at a
time
Questions and Answers (Graded
A)
HI/LOW AEROBICS - ANSWER - A modality of exercise that combines movement
patterns on the floor to form sequences within a routine
Hi Impact means at one point in time within the movement both feet are elevated
off the floor.
Lo impact means that one foot remains on the floor at all times within the
movement.
Body Alignment - ANSWER - Shoulders back, down, and relaxed
Body erect with chest lifted
Abdominals engaged to protect the lower back
Neutral Spine
Buttocks gently tucked under the hips
A slight leaning forward of the entire body
Knees are soft and not locked
Stepping Guidelines/Technique - ANSWER - Platform height: weight-bearing knee
should not flex beyond 90 degrees
Deconditioned/Sedentary individual: 4 inches
Regular Exerciser but Nee to Stepping: up to 6 inches
Regular Stepper: up to 8 inches
Regular stepper and highly skilled: up to 10 inches
Stepping up - ANSWER - Use full body lean from the ankles. Do not lean from the
waist.
Contract the platform with the entire sole of the foot.
Avoid allowing the heels to hang off the back of the platform.
, Step up softly
Periodically look down at the platform to ensure proper foot placement
Stepping down - ANSWER - Step down close to the step ( no more than one shoe
length
Place the entire foot down on the floor (heels in contact with the floor)except when
performing propulsion or lunge type movements
CIRCUIT TRAINING - ANSWER - Cardio Circuit - moving from one cardio activity to
another with little or no rest
Weight training circuit- moving from one weight resistance activity to another with
little or no rest in between
Cardio/Resistance Combo Circuit- alternating cardio activity and weight resistance
activity moving through a sequence of exercises with little or no rest in between.
Circuit training guidelines/Technique - ANSWER - Emphasize proper posture and
body alignment
Emphasize full range of motion
Emphasize control
Place equipment safely around the room to avoid tripping and injury
Leading Foot - ANSWER - Ensure that the lead foot changes often. Avoid leading with
the same foot longer than one minute
Propulsion Movements - ANSWER - Propulsion movements are considered advanced
stepping
Avoid performing propulsion movements longer than one minute
All propulsion steps should be performed up onto the platform and not down to the
floor. Therefore always leap up, jump up, hop up, and not down.
Avoid forcing your heel down to the floor when performing propulsion movements
Repeaters - ANSWER - Avoid performing more than 5 consecutive repeaters at a
time
