ACE Group Fitness Chapter 4 100% Correct

ACE Group Fitness Chapter 4 100% Correct characteristics of ideal room for group fitness good ventilation, flooring to absorb shock, sufficient space, lots of mirrors, raise platform/way to be visible, controls for lighting and sound, easy access to drinking water ideal temperature for aquatic fitness classes 83-90 degrees F what is the most stressful environment for exercising a hot humid environment because it reduces the body's ability to lose heat Hyperthermia Abnormally high body temperature. Heat exhaustion The most common heat-related illness; usually the result of intense exercise in a hot, humid environment and characterized by profuse sweating, which results in fluid and electrolyte loss, a drop in blood pressure, lightheadedness, nausea, vomiting, decreased coordination, and often syncope (fainting). signs and symptoms of heat exhaustion weak, rapid pulse / low blood pressure / headache / nausea / dizziness / general weakness / paleness / cold, clammy skin / profuse sweating appropriate response to heat exhaustion stop exercising, move to a cool and ventilated area, lie down and elevate feet 8-12 inches, give fluids, and monitor temperature Heat Stroke A medical emergency that is the most serious form of heat illness due to heat overload and/or impairment of the body's ability to dissipate heat; characterized by high body temperature (>104° F or 40° C), dry, red skin, altered level of consciousness, seizures, coma, and possibly death. symptoms and signs of heat stroke hot, dry skin / bright red skin color / rapid and strong pulse / labored breathing / elevated body core temp appropriate response to heat stroke stop exercising, remove as much clothing as feasible, try to cool the body immediately, give fluids, transport to emergency room immediately fluid intake recommendations before, during, and after exercise (2 hours prior) 500-600 mL (every 10-20 minutes during exercise) 200-300 mL (following exercise) 450-675 for every .5 kg body weight lost Hypertension High blood pressure, or the elevation of resting blood pressure above 140/90 mmHg. two major cold stressors air and water tips for exercising in a cold/outdoor environment wear layers, allow for adequate ventilation for sweat, wear clothing that will allow the body to give off heat importance of attire in group fitness classes participants will look at instructors for a model as to what to wear to classes purpose of music in GF setting to contribute rather than detract from overall GF experience recommended volume for GF music 85 decibels Downbeat The regular strong pulsation in music occurring in a continuous pattern at an even rhythm. Upbeat The deemphasized beat in a piece of music. Meter The organization of beats into musical patterns or measures. Measure One group of beats in a musical composition marked by the regular occurrence of the heavy accent. Accent Emphasis on a given beat. beats per minute of music used as background or slower mind-body classes like yoga <100 BPM BPM of beginner step classes 100-122 BPM BPM of group strength classes and some dance based fitness classes 122-129 BPM BPM of faster paced movement classes 130-160 BPM Target heart rate (THR) Number of heart beats per minute that indicate appropriate exercise intensity levels for each individual; also called training heart rate. Talk test A method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising. Ratings of perceived exertion (RPE) A scale, originally developed by noted Swedish psychologist Gunnar Borg, that provides a standard means for evaluating a participant's perception of exercise effort. The original scale ranged from 6 to 20; a revised category ratio scale ranges from 0 to 10. Dyspnea scale A subjective four-point scale that reflects an individual's perception of the difficulty of breathing during physical activity, with 1 reflecting mild difficulty that is noticeable to the exerciser but not an observer, and 4 reflecting severe difficulty that forces the individual to stop exercising. Dyspnea Shortness of breath; a subjective difficulty or distress in breathing. carotid pulse taken from the carotid artery just to the side of the larynx (or neck) with light pressure radial pulse taken from the radial artery in the wrist temporal pulse taken from the left or right temple with two fingers Steady-state exercise A state of aerobic exercise in which the intensity remains consistent, as opposed to alternating between higher and lower intensities. Gellish et al Maximal heart rate 206.9 - (.67 x Age) Tanaka, Monahan and Seals maximal heart rate 208 - (.7 x Age) Karvonen formula for heart rate reserve maximal heart rate - resting heart rate Karvonen formula for target heart rate is (heart rate reserve x % intensity) + resting heart rate RPE (ratings of perceived exertion) scale from 6-20 with a ratio of 0-10 +1 on the dyspnea scale mild/noticeable to the exerciser but not the observer +2 on the dyspnea scale mild, some difficulty that is noticeable to the observer +3 on the dyspnea scale moderate difficulty, participant can continue to exercise +4 on the dyspnea scale severe difficulty, participant must stop exercising The first warning sign that a GFI is likely to observe when a participant is working too vigorously is breakdown of proper form and execution The first response to seeing warning signs that a participant is exercising too vigorously is to make a general statement to the entire class about proper execution and how to reduce intensity More severe signs, such as chest pain or discomfort, heart palpitations, or (BLANK) indicate the need for immediate cessation of exercise and possibly the activation of the emergency medical system. severe musculoskeletal pain