Fitour study materials
Exam/Questions with Answers
Responsibilities of the Group Exercise Instructor - -oCue proper body
alignment.
oProvide intensity options.
oTeach students how to monitor their heart rate and/or rate of perceived
exertion during a
workout.
o Provide feedback to the class as a whole while simultaneously providing
feedback to
individuals.
oDesign and implement safe and effective programming:
o Demonstrate and coach correct form during a class.
o Teach a proper warm-up.
o Teach exercises within safety parameters for the population of the class
being
taught.
oEducate students on how to select movement that is appropriate for
him/her
- Being healthy VS being fit - -An individual who accumulates 30 minutes of
daily physical activity is a Healthy individual.
An individual who exercises three to five days per week at an intensity level
of 60-90% maximum heart rate for 20-60 minutes per session is not only
Healthy but also Fit
- Five spinal regions - -Cervical/neck
Thoracic/mid back
Lumbar/low back
Sacrum
Coccyx/tailbone
- abdominal muscles - -rectus abdominis
external oblique
internal oblique
transversus abdominis
- Movements of the spine - -flexion, extension, lateral flexion, rotation
- Definition of choreography - -Designing and planning movement to a
composition
, - How music effects the neurological system - -Music stimulates
neuromuscular coordinations
Music can be a way to motivate people
Music can promote good and fun atmosphere
Music can be used to enhance relaxation
- Rythym - -Regular pattern of sound
- Beat - -Regular pulsations that have an even rhythm and occurs in
continuous patterns of strong and weak pulsation
- Downbeat - -first beat of a measure
- phrase - -Group of notes that are performed together
- Mini-Phrase - -8 beats of music
- 32-count phrasing - -4 phrases of 8 beats of music
- BPM/tempo - -Beats per minutes which is the rate of speed at which music
is played
- Verbal cues - -Lead foot (left or right)
Direction
Name of movement
- visual cues - -Forward/front
Backward/ back
Sideways/right or left
March it out
Hold
From the top
- Primary benefits of resistance training - -Increased muscle (lean body
mass)
The increase in body mass will develop increase in metabolism
Stronger muscle and connective tissues surrounding joints
Increased bone density
- Seated road - -60-110 RPM/light to medium resistance
120-220 BPM
- Seated Climb - -40-80 RPM/ medium to heavy resistance
80-160 BPM
- Standing climb - -40-75 RPM/ heavy resistance
Exam/Questions with Answers
Responsibilities of the Group Exercise Instructor - -oCue proper body
alignment.
oProvide intensity options.
oTeach students how to monitor their heart rate and/or rate of perceived
exertion during a
workout.
o Provide feedback to the class as a whole while simultaneously providing
feedback to
individuals.
oDesign and implement safe and effective programming:
o Demonstrate and coach correct form during a class.
o Teach a proper warm-up.
o Teach exercises within safety parameters for the population of the class
being
taught.
oEducate students on how to select movement that is appropriate for
him/her
- Being healthy VS being fit - -An individual who accumulates 30 minutes of
daily physical activity is a Healthy individual.
An individual who exercises three to five days per week at an intensity level
of 60-90% maximum heart rate for 20-60 minutes per session is not only
Healthy but also Fit
- Five spinal regions - -Cervical/neck
Thoracic/mid back
Lumbar/low back
Sacrum
Coccyx/tailbone
- abdominal muscles - -rectus abdominis
external oblique
internal oblique
transversus abdominis
- Movements of the spine - -flexion, extension, lateral flexion, rotation
- Definition of choreography - -Designing and planning movement to a
composition
, - How music effects the neurological system - -Music stimulates
neuromuscular coordinations
Music can be a way to motivate people
Music can promote good and fun atmosphere
Music can be used to enhance relaxation
- Rythym - -Regular pattern of sound
- Beat - -Regular pulsations that have an even rhythm and occurs in
continuous patterns of strong and weak pulsation
- Downbeat - -first beat of a measure
- phrase - -Group of notes that are performed together
- Mini-Phrase - -8 beats of music
- 32-count phrasing - -4 phrases of 8 beats of music
- BPM/tempo - -Beats per minutes which is the rate of speed at which music
is played
- Verbal cues - -Lead foot (left or right)
Direction
Name of movement
- visual cues - -Forward/front
Backward/ back
Sideways/right or left
March it out
Hold
From the top
- Primary benefits of resistance training - -Increased muscle (lean body
mass)
The increase in body mass will develop increase in metabolism
Stronger muscle and connective tissues surrounding joints
Increased bone density
- Seated road - -60-110 RPM/light to medium resistance
120-220 BPM
- Seated Climb - -40-80 RPM/ medium to heavy resistance
80-160 BPM
- Standing climb - -40-75 RPM/ heavy resistance
