AAAI/ISMA Primary Aerobic/Group Fitness Instructor Certification

AAAI/ISMA Primary Aerobic/Group Fitness Instructor Certification Group Exercise Classes - ANS • Traditional high/low aerobic dance • Step aerobics • Sports conditioning • Indoor cycling • Aquatics • Yoga • Kickboxing • Pilates • Strength training • Etc. 5 Components of fitness - ANS • Cardiovascular endurance • Muscle strength • Muscle endurance • Flexibility • Body composition Cardiovascular Endurance - ANS ability of the heart, blood vessels, and lungs to deliver oxygen and nutrients to muscles during sustained activity and the ability to remove metabolic waste products that would result in muscle fatigue. An efficient cardiovascular system is important for activities such as: • Running • Walking • Swimming • Cycling The best way to develop cardiovascular is to participate in regular intense aerobic exercise. Muscle Strength - ANS maximum amount of force a muscle or muscle group can exert during a contraction. Muscular strength is important for activities of everyday living that require lifting and carrying objects Muscle Endurance - ANS ability of a muscle or muscle group to exert force against resistance over a period of time. Many activities of everyday living require muscular endurance. For example, walking up stairs and shoveling snow. Flexibility - ANS ability to move joints through their normal range of motion (ROM). Essential for maintaining body alignment and preventing musculoskeletal injury. Body Composition - ANS makeup of the body considering two components: lean body mass and body fat. Lean Body Mass - ANS consists of: muscles, bones, nervous tissue, skin, blood, organs. These tissues contribute to the metabolic process during exercise. Body Fat - ANS functions to store energy and does not directly contribute to metabolism or exercise performance. Class Format - ANS should reflect applied exercise science principles and appropriate exercise technique. • Create an inviting atmosphere welcome your students by name and encourage them to do their best. Establish an environment of non-competition. • Progress from simple to complex gradually. Your participants will have a wide spectrum of ability and a wide range of fitness levels. Keep your format simple until you are sure everyone is ready to progress. • Offer modifications. Give participants options to decrease the difficulty of an exercise if they need to • Give encouragement and feedback. Notice their achievements and give verbal encouragement. Give corrections individually when appropriate. 5 Components to a Group Exercise Class - ANS • Introduction • Warm Up • Cardio Vascular Exercise / Conditioning / Strength Training • Post Aerobic Cool Down • Stretching Introduction - ANS your intro is the first 30-60 seconds of your class and should include: a greeting, your name, a preview of what you will be doing in class, any safety tips that are appropriate for your class format, and any other information your participants need to know before you begin. Screen for new participants in order to know if anyone is taking the class format for the first time. Your class intro is your first opportunity to welcome people into the room and make them feel comfortable. Be available before and after class for questions Warm Up - ANS your warm up should include low impact movement and dynamic stretching or mobility exercise that gradually increase heart rate and body temperature, lubricate the joints, and focus your students' attention. Your warm up may include dynamic stretches but static stretches should be saved for the end of the workout when the body is warm and limber.. Because the purpose of the warm up is to increase body temperature and heart rate, limit static stretches and focus on dynamic stretching. The duration of your warm up should be at least 5-10 minutes and should reflect the type of movement that will be included in the class format. Dynamic Stretches - ANS rhythmic or moving Static Stretches - ANS stretches that are held Cardiovascular exercise / Conditioning / Strength Training - ANS If the group fitness class you are teaching is a cardiovascular conditioning class, the cardiovascular segment of your class should be a minimum of 20 minutes long in order to activate Krebs's Cycle. Movement should be continuous and utilize large muscle groups. Participants should elevate their heart rates during cardiovascular segment into their target heart rate training zone. If the group fitness class you are teaching is a strength training class, format a variety of strength training options that utilize the entire body: upper body, lower body, and core. Post Aerobic Cool Down - ANS Transition period between the intense cardiovascular exercise segment and the muscle conditioning segment. The purpose of the post aerobic cool down is to gradually decrease heart rate and body temperature. Include low impact movement and/or dynamic stretching. The duration of the post aerobic cool down segment is 3-5 minutes. Stretching - ANS The stretching segment of your class should be a minimum of 5 minutes long. Include static stretches for every major muscle in the body, holding stretches for a minimum of 15-20 seconds. Flexibility should be emphasized in this segment because the body is warm and limber. Aerobic Exercise/Cardiovascular Endurance - ANS Involves rhythmic movement that utilizes large muscle groups for sustained period of time. These movement patterns rely on the aerobic energy pathway (aerobic glycolysis) to produce ATP with minimal assistance from the other energy pathways (ATP-CP and anaerobic glycolysis). During sustained activity, the goal of the body is to be in steady state, where oxygen supply meets demand. Energy Systems - ANS The human body requires a continuous supply of energy when it is resting and when it is active. The foods we eat - carbohydrates, proteins, and fats - are all converted into this vital energy. 1. ATP-CP Energy Pathway (Phosphagen System) - ANS ATP and Creatine Phosphate (CP) are high energy phosphates known as phosphagens. Both are stored in the muscles in limited supply. As ATP is broken down for energy during muscular contractions, it can be quickly resynthesized with CP. The limiting factor in this energy pathway is the amount of ATP and CP stored in the muscles. For most people, there are only enough stored phosphagens for about 10 seconds of activity. This energy pathway is essential at the start of physical activity and during short term, high-intensity activities. For example, sprinting, power lifting, or jumping. The ATP-CP energy pathway is an anaerobic energy pathway, where oxygen supply does not meet demand. Anaerobic Glycolysis - ANS Energy pathway, carbs are broken down to release ATP in the absence of adequate oxygen. Glycolysis is the process of breaking down glycogen, which is stored glucose. When exercise intensity is high and oxygen supply does not meet demand, glycolysis results in the formation of lactic acid. The release of lactic acid can create a feeling of burning or fatigue. The limiting factor in this energy pathway is the capacity of the circulatory system to remove the by-products of glycolysis. For most people, anaerobic glycolysis lasts about 3 minutes. 2. Aerobic Glycolysis - ANS Aerobic glycolysis is the metabolic pathway where ATP is produced in the presence of oxygen. When oxygen supply meets demand, large amounts of ATP can be produced through glycolysis and the circulatory system can successfully remove the by-products of that process. This oxidative process occurs in the mitochondria of the cells. Mitochondria are the cellular organelles responsible for generating energy (ATP) through aerobic metabolism. During aerobic glycolysis, when stored glycogen is used up, ATP is produced by the breakdown of fatty acids through a process called the Krebs' Cycle. For most people, the aerobic glycolysis energy pathway lasts about 15 minutes before glycogen stores are depleted and the Krebs cycle begins the synthesis of ATP from stored fat. Body fat is an excellent source of stored energy and yields large amounts of ATP. Once ATP is being synthesized through the Krebs' Cycle, muscle fatigue becomes the limiting factor. 3. ATP-CP - ANS Fuel used: Stored ATP and CP Intensity: High Duration: up to 10 seconds Exercise Examples: throwing a punch, kicking a ball, sprinting 4. Lactic Acid/Anaerobic Glycolysis - ANS Fuel used: Glycogen Intensity: High Duration: 15 seconds to 3 minutes Exercise Examples: Longer sprints, plyometric, power lifting 5. Aerobic Glycolysis - ANS Fuel used: Carbs, Fats, Proteins (extreme circumstances) Intensity: Moderate to Low Duration: Peak power in 1-2 hours and remains dominant energy system if heart rate stays below 85% of max Exercise Examples: Distance running, calisthenics, movement based group exercise formats like Zumba, kickboxing Monitoring Intensity - ANS • VO2 Max • Heart Rate VO2 Max - ANS maximum rate that the body can absorb and utilize oxygen. Measuring VO2 Max is the most effective way to measure the intensity of a cardiovascular workout. However, it is not practical to measure VO2 Max in a group fitness setting. Because VO2 Max and heart rate have a linear relationship (as VO2 Max increases, heart rate increase), we measure heart rate instead. Heart Rate - ANS using a target heart rate chart: your group fitness studio may be equipped with a target heart rate chart that gives participants a range in which their heart rate should fall during intense cardiovascular exercise according to their age. Heart rate charts may be based on a 10-second heart rate, a 15-second heart rate, or a full minute heart rate check. Be sure when you count hear rate during you're a class that you are counting for the same time period that your target heart rate chart is base on. • Taking a Pulse Check • Karvonen's Formula • Rate of Perceived Exertion (RPE) • Talk Test Pulse Check - ANS heart rate can be measured at the neck (carotid artery), the wrist (radial artery) or with one hand placed over the heart. When checking heart rate at the neck or wrist, be sure to use the first two fingers of your hand rather than your thumb. Because your heart beat can be felt in your thumb, it is not an accurate way to measure heart rate. Karvonen's Formula - ANS 1. 220 - age = Max Heart Rate (MHR) 2. Subtract Resting Heart Rate (RHR) from MHR to get Heart Rate Reserve (HRR) 3. Multiply HRR by 70% (0.7) 4. Also multiple HRR by 85% (.85) 5. Add RHR back to both numbers to get Target Heart Rate (THR) Rate of Perceived Exertion (RPE) - ANS Participants can rate their intensity level on a scale from 1 - 10 with one being low intensity and 10 being high intensity. Talk Test - ANS participants who are not too breathless to speak a few words are likely in their aerobic training zone Cardiovascular Physiology - ANS The pathway of the blood through the heart and lungs: from the body, deoxygenated blood comes into the heart via the inferior vena cava to the right atrium. It is pumped from the right atrium to the right ventricle pulmonary artery. In the lungs, the blood exchanges gases - releases CO2 and absorbs O2. From the lungs, the (now oxygenated) blood is pumped via pulmonary veins into the left atrium. It is pumped from the left atrium to the left ventricle through the bicuspid (or mitral) valve. From the left ventricle, the blood is pumped back to the body through the aorta. Effect of Aerobic Exercise on the Heart - ANS a weakened heart does not eject as much blood per contraction (decreased stroke volume), so the heart will compensate by contracting more frequently (elevated resting heart rate). Cardiovascular exercise will train the heart to be a more efficient pump, increasing stroke volume and lowering resting heart rate. Building a Bell-Shaped Curve - ANS During moderate-intensity cardiovascular exercise, intensity should be built gradually and sustained for a minimum of 20-30 minutes in order to maximize the capacity of the body to burn fat. Save the most intense type of movement for the middle of the cardiovascular segment, when the body has had time to adapt to the demands of exercise. It is important that you are aware of what type of movement is low intensity and what type of movement is high intensity so you can plan your class format to build intensity gradually. Low Impact Movement - ANS does not involve jumping or hopping. One foot is kept in contact with the floor during low impact movement. Examples are marching, grapevines, ste-touch, etc. Low impact movement can be made more intense by bringing the center of gravity closer to the ground, by incorporating more precise arm movements, by speeding up the tempo of the music, and by using movement patterns that travel. High Impact Movement - ANS high impact movement involves lifting the body weight off the floor with jumping or hopping. An example is a jumping jack. Options for Strength Training - ANS • Circuit Training • High Intensity Interval Training (H.I.I.T.) • Tabata Training • Super Sets • Descending/Ascending Sets Circuit Training - ANS participants move from one station to another to perform various exercises or to use different types of equipment High Intensity Interval Training (H.I.I.T.) - ANS combining short, high intensity intervals with longer intervals or rest or active recovery Super Sets - ANS performing 2 or more exercises for the same muscle or muscle group with little or no rest between sets Descending/Ascending Sets - ANS increasing or decreasing the number of repetitions performed over several sets. Descending and ascending sets may use increasing or decreasing amounts of weights Planes of Motion - ANS • Frontal Plane • Sagittal Plane • Transverse Plane Frontal Plane - ANS divides body into front and back Sagittal Plane - ANS divides body into left and right Transverse Plane - ANS divides body into top and bottom Anatomical Terms of Reference - ANS • Anterior & Posterior • Superior & Inferior • Medial & Lateral • Plantar & Dorsal • Supine & Prone Anterior - ANS towards the front Posterior - ANS towards the back Superior - ANS towards the head Inferior - ANS away from the head Medial - ANS toward the midline Lateral - ANS away from the midline Plantar - ANS bottom of foot Dorsal - ANS top of foot Supine - ANS face up Prone - ANS face down Cervical - ANS 7 vertebrae in the neck Thoracic - ANS 12 vertebrae in the upper back Lumbar - ANS 5 vertebrae in the lower back Sacrum - ANS 5 infused vertebrae in the pelvis coccyx (tailbone) - ANS 4 fused vertebrae at the base of the spine