ACE Group Fitness Instructor (Chapter 2) Latest Update Graded A+

ACE Group Fitness Instructor (Chapter 2) Latest Update Graded A+ Warm up 1. The beginning segment includes dynamic movement 2. Focuses on rehearsal moves 3. All major muscle groups are addressed through dynamic ROM movements 4. Verbal directions are clear and the volume, tempo, and atmosphere created by the music, if used, appropriate. Rehearsal moves Movement typically performed during the warm-up in a group fitness class that mimics an upcoming conditioning exercise and helps prepare the neuromuscular system for increased intensity. Neuromuscular efficiency Ability of the neuromuscular system to allow muscles that produce movement and muscles that provide stability to work together synergistically as an integrated functional unit. Benefits of warm-up 1. Increased metabolic rate 2. Gradual redistribution of blood flow to working muscles 3. Decreased muscle-relaxation time following contraction 4. Increased speed and force of muscle contraction 5. Increased muscle, tendon, and ligament elasticity 6. Gradual increase in energy production, limiting lactic acid buildup 7. Reduced risk of abnormal heart rhythms Tendon Band of fibrous tissue forming the termination of muscle and attaching muscle to bone Ligament Strong, fibrous tissue that connects one bone to another Lactic Acid Metabolic by-product of anaerobic glycolysis; when it accumulates it decreases blood pH, which slows down enzyme activity and ultimately causes fatigue. Fatigue The decline in ability of a muscle to generate force Conditioning Segment 1. Promote independence/self-responsibility 2. Gradually increase intensity 3. Give progression and regression options 4. Build sequences logically and progressively 5. Monitor intensity using the talk test, HR, and/or *ratings of perceived exertion (RPE)* 6. Incorporate a post-conditioning cool-down/stretch segment Ratings of perceived exertion (RPE) A scale that provides a standard means for evaluating a participant's perception of exercise effort. Cool Down Slow down, keep arms below heart, and less effort into movement. Stretch Reflex Involuntary motor response that, when stimulated, causes a suddenly stretched muscle to respond with a corresponding contraction. Muscle Spindle Sensory organ within a muscle that is sensitive to stretch and thus protects the muscle against too much stretch Golgi tendon organs (GTO) Sensory organ within a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect against too much force 5 health-related components of physical fitness 1. Cardiorespiratory endurance 2. Muscular endurance 3. Muscular strength 4. Flexibility 5. Body composition Cardiorespiratory Endurance The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity. Muscular Endurance The ability of a muscle to perform repeated or sustained contractions without fatigue Muscular strength The ability of a muscle to exert maximal force Flexibility The range of motion of a joint Body composition The relative amounts of fat mass and fat-free mass in the body Skill-related components of physical fitness 1. Agility 2. Coordination 3. Balance 4. Power 5. Reaction time 6. Speed Agility The ability to rapidly and accurately change the position of the body in space Coordination The ability to smoothly and accurately perform complex movements Balance The ability to maintain equilibrium while stationary or moving Power The rate at which work can be performed; performing muscle contractions at high velocity Reaction time The amount of time elapsed between the stimulus for movement and the beginning of the movement Speed The ability to perform a movement within a short period of time Aerobic (cardiovascular) exercise recommendations See table 2-3 Resistance recommendations See table 2-4 Specificity Exercise training principle explaining that specific exercise demands made on the body produce specific responses by the body Progressive overload The gradual increase of physiological stress placed on the body during a program of exercise training Reversibility The principle of exercise training that suggest that any improvement in physical fitness due to physical activity is entirely reversible with the discontinuation of the training program