Ace Group Fitness instructor Chapter 2 100% Correct

Ace Group Fitness instructor Chapter 2 100% Correct Group fitness classes are usually structured to enhance participants health-related components of fitness such as Cardiorespiratory endurance, muscular strength, and muscular endurance, flexibility, and body composition through movement Plyometric High-intensity movement, such as jumping, involving high-force loading of body weight during the landing phase of the movement that take advantage of the stretch-shortening cycle. GFI should always be prepared to teach inclusive, multilevel classes in which appropriate - and - of exercises are provided, regardless of how the class is titled or described on the group fitness schedule. Progressions Regressions 3 Choreographic Methods 1. pre-choreographed classes 2. pre-planned class 3. freestyle method Pre-choreographed Class scripted form, in which instructors follow a written script with music, cues, and moves all outlined from start to finish. Pre-planned instructors receive guidelines and suggestions of what a class should include. Freestyle Method developing and delivering choreography occurs when the GFI chooses his or her own music. Cardiorespiratory exercise aim at improving cardiorespiratory endurance strength training aim at working the major muscle groups Heart Rate (HR) the number of heart beats per min Adherence the extent to which people follow their plans or treatment recommendations. Exercise adherence is the extent to which people follow an exercise program. -the beginning segment includes an appropriate amount of dynamic movement -the warm-up focuses largely on rehearsal moves -all major muscle groups are addressed through dynamic ROM movement -Verbal directions are clear and the volume, tempo, and atmosphere created by the music Warm-up Rehersal moves a movement typically performed during the Warm-up in a Group fitnessbclass that mimics an upcoming conditioning exercise and helps prepare the neuromuscular system for increased intensity. The purpose of the Warm-up is to prepare the body for the more rigorous demands of the class by raising the internal temperature and enhancing neuromuscular efficiency - increased metabolic rate - gradual redistribution of blood flow to working muscles - decreased muscle-relaxation time follow contraction - increased speed and force of muscle contraction - increased music, tendon, and ligament elasticity - gradual increase in energy production, which limits lactic acid buildup - reduced risk of abnormal heart rhythms the potential physiological benefits of the Warm-up. warm-up should contain mostly dynamic movements true - promote independence/self-responsibility - gradually increase intensity - give progression and regression options - build sequence logically and progressively - monitor intensity using the talk test, HR, and/or rating of perceived exertion (RPE) - incorporate a post-conditioning cool-down/stretch segment conditioning segment the major muscle groups people typically use during ADL (calves, thighs, hips, torso, back, chest, and shoulders) can also be targeted with stretching true American Collage of Sports Medicine (ACSM) guidelines suggest performing Static stretching for 15 to 60 seconds, completing 2 to 4 repetitions per muscle group, a minimum of two to three days per week. GFI should incorporate at least one repetition of a stretch for each major muscle group, holding each for 15 to 30 seconds 5 Health-Related Components cardiorespiratory endurance muscular endurance muscular strength flexibility body composition Body composition the relative amount of fat mass and tax-free mass in the body Flexibility the range of motion Muscluar strength the ability of a muscle to exert maximal force the ability of a muscle to perform repeated or sustained contractions without fatigue Muscular endurance the ability of the circulatory and respiratory system to supply oxygen to work muscles during sustained physical activity Cardiorespiratory Endurance an individual motor response that, when stimulated, causes a suddenly stretched. muscle to respond with a corresponding contraction stretch reflex a sensory organ within a tendon that, when stimulated, causes an inhibibition of the entire muscle group to protect against too much force Golgi tendon organ muscle spindle the sensory organ within a muscle tjatbis sensitive to stretch and thus protect the muscle against too much stretch. Reminding participants of proper _________ while stretching helps to promote overall body stability and balance, and enhance the effectiveness of the stretching experience, Posture Agility, coordination, balance, power, reaction time, speed the 5 skill-related components of physical fitness The ability to rapidly and accurately change the position of the body in space. Agility The ability to smoothly and accurately perform complex movements. Coordination The rate at which work can be performed; performing muscle contractions at high velocity Power the ability to maintain equilibrium while stationary or moving Balance The amount of time elapsed between the stimulus for movement and the beginning of the movement Reaction Time the ability to perform a movement within a short period of time. speed Frequency, intensity, time, type, volume, and pattern/progressions FITT-VP Frequency-moderate exercise 5 days/week Frequency-vigorous exercise 3 days/week Frequency-combination of moderate and vigorous exercise 3-5 days/week is recommended Time-purposeful moderate exercise 30-60 mintues/day Time-vigorous exercise 20-60 minutes/day 20 minutes of exercise per day can be beneficial, especially in previously sedentary individuals true How many days does each major muscle group should be trained? 2-3 days/week Intensity-(moderate-to-vigorous intensity) for novice to intermediate exercise to improve strength 60-70% 1-RM Intensity-(Vigorous-to-very vigorous intensity) for experienced strength trainers to improve strength 80% 1RM Intensity-(very-to-light intensity) for older individuals beginning exercise to improve strength 40-50% 1RM Intensity-(very-light-to-light intensity) may be beneficial for improving strength in sedentary individuals beginning a resistance-training program 40-50% 1RM Intensity-(light-to-moderate intensity) to improve muscular endurance. 50% 1RM Intensity-Older adults to improve power 20-50% 1RM recommended to improve strength and power in most adults. 8-12 repetitions effective in improving strength in middle-aged and older individuals starting exercise 10-15 repetitions recommended to improve muscular endurance 15-20 repetitions Sets- 2-4 are recommended for most adults to improve strength and power true A single set of resistance exercise can be effective, especially among older and novice exercisers true Effective in improving muscular exercise 2 sets A rest of ------- hours between sessions for any single muscle group is recommended 48hr Rest intervals of ------ minutes between each set of repetitions are effective. 2-3 minutes The 3 Principles of Training Specificity, progressive overload, reversibility Specificity, progressive overload, and reversibility are general training principles of which GFIs should have a good understanding in order to provide safe and effective fitness classes. true Which states that to improve physical fitness, the exerciser must regularly increase the demands placed on the body Progressive overload A person accustomed to a ------ lifestyle needs very little overload stimulus to bring about a training effect sedentary The principle of ------ demonstrates the importance of continued physical activity throughout life reversibility lifting heavier loads and performing a lower number of repetitions to improve muscular strength is an example of the principle of specificity 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 progressive overload Most group fitness classes should integrate some of a warm-up, conditioning phase, and cool-down static stretches should be limited to 5 to 10 seconds during the warm-up true static stretches should be held for at least 60 seconds when performed during the cool-down to be effective. false stretching during the cool-down should include those muscle groups that people typically use during their activites of daily living true research has proven that static stretching is most appropriate during the warm-up phase false