FiTour Teaching Specific Classes
questions and answers
GROUP RESISTANCE TRAINING ✔✔A class format that incorporates hand weights, weight plates
bars, body bars, tubing, exercise bands, etc and is designed to develop muscular strength,
endurance, and definition.
Group resistance training guidelines/technique ✔✔Perform resistance training at least 2x per
week
Demonstrate and cue proper posture and weight alignment
Avoid to use momentum to avoid muscle and joint injury
Breathing - exhale on the execution phase/ lifting phase
Inhale on relaxation phase/ lowering phase
Avoid Valsalva Maneuver- hold the breath increasing pressure in the thoracic region thereby
increasing blood pressure and the risk for fainting, stroke, heart attack, or aneurysm
Vary long lever exercises with short lever exercises to avoid over-stressing the joints. The longer
the lever the greater the resistance and there greater risk for injury
Avoid hyper- extending the joints
Avoid using to much weight
Just enough to achieve 8-20 reps
Train the larger muscle groups first then train the smaller muscle groups
Properly warm up the muscles prior to resistance training and properly stretch after the
resistance workout
, CORE CONDITIONING ✔✔All muscles in the abdominal and lower back areas. This includes all of
the abdominal muscles (recurs abdominus, internal and external obliques, transverse
abdominus and intercostals) as well as the muscles associated with the spine ( the erector spinal
group) and the hip flexors(iliacus and papas, collectively known as the iliopsoas) These muscles
all work in harmony to provide stabilization for your body and to transfer the power from the
legs to the upper body and vice versa. The core muscles also function to stabilize your organs.
Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which
is lower back pain. By strengthening the muscles that help support the spine and improve
posture, you can dramatically decrease the symptoms of lower back pain.
Pilates and yoga are excellent Group Exercise classes that incorporate exercises to condition the
core.
Core Conditioning guidelines/Techniques ✔✔Do a variety of exercises to ensure balances
development. No single an or low back exercise is perfect. Only performing a variety can you hit
all of the various muscles and fiber angles
Mix up the order in which you perform exercises to continue stimulating the muscles
Spend more time training via stabilization and less time training via movement
Use a variety of Rep speeds
Use a variety of tools to add fun and diversity
Use a variety of training angles to manipulate the intensity and change the emphasis
Train your core 2-4 times a week
Spot reduction is a myth
WATER EXERCISE ✔✔Poses an extremely low risk of injury, while providing an opportunity to
improve cardiovascular endurance, increase muscular strength, decrease body weight, and
improve overall fitness levels. Participants can run jump and stretch without forceful impact.
Water supports and cushions the joints. Water also provides a natural resistance that is 12-14
times greater than that of air.
questions and answers
GROUP RESISTANCE TRAINING ✔✔A class format that incorporates hand weights, weight plates
bars, body bars, tubing, exercise bands, etc and is designed to develop muscular strength,
endurance, and definition.
Group resistance training guidelines/technique ✔✔Perform resistance training at least 2x per
week
Demonstrate and cue proper posture and weight alignment
Avoid to use momentum to avoid muscle and joint injury
Breathing - exhale on the execution phase/ lifting phase
Inhale on relaxation phase/ lowering phase
Avoid Valsalva Maneuver- hold the breath increasing pressure in the thoracic region thereby
increasing blood pressure and the risk for fainting, stroke, heart attack, or aneurysm
Vary long lever exercises with short lever exercises to avoid over-stressing the joints. The longer
the lever the greater the resistance and there greater risk for injury
Avoid hyper- extending the joints
Avoid using to much weight
Just enough to achieve 8-20 reps
Train the larger muscle groups first then train the smaller muscle groups
Properly warm up the muscles prior to resistance training and properly stretch after the
resistance workout
, CORE CONDITIONING ✔✔All muscles in the abdominal and lower back areas. This includes all of
the abdominal muscles (recurs abdominus, internal and external obliques, transverse
abdominus and intercostals) as well as the muscles associated with the spine ( the erector spinal
group) and the hip flexors(iliacus and papas, collectively known as the iliopsoas) These muscles
all work in harmony to provide stabilization for your body and to transfer the power from the
legs to the upper body and vice versa. The core muscles also function to stabilize your organs.
Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which
is lower back pain. By strengthening the muscles that help support the spine and improve
posture, you can dramatically decrease the symptoms of lower back pain.
Pilates and yoga are excellent Group Exercise classes that incorporate exercises to condition the
core.
Core Conditioning guidelines/Techniques ✔✔Do a variety of exercises to ensure balances
development. No single an or low back exercise is perfect. Only performing a variety can you hit
all of the various muscles and fiber angles
Mix up the order in which you perform exercises to continue stimulating the muscles
Spend more time training via stabilization and less time training via movement
Use a variety of Rep speeds
Use a variety of tools to add fun and diversity
Use a variety of training angles to manipulate the intensity and change the emphasis
Train your core 2-4 times a week
Spot reduction is a myth
WATER EXERCISE ✔✔Poses an extremely low risk of injury, while providing an opportunity to
improve cardiovascular endurance, increase muscular strength, decrease body weight, and
improve overall fitness levels. Participants can run jump and stretch without forceful impact.
Water supports and cushions the joints. Water also provides a natural resistance that is 12-14
times greater than that of air.
