The Best AFAA Primary Group Exercise Study Guide

The Best AFAA Primary Group Exercise Study Guide List 8 health benefits associated with regular participation in physical activity. - ANS decrease in: Resting heart rate, blood pressure, depression increase in: stroke volume, respiratory capacity, metabolic rate weight loss/maintenance, improved posture How can interval training improve athletic performance? - ANS increase stroke volume= increased cardiac output increased tidal volume and breathing ratio= efficient use of O2 in blood increase CO2 removal due to high pulmonary ventilation= appropriate acid balance List 3 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs. - ANS increase of capillaries per muscle fiber= rich supply of O2 and nutrients rapid removal of CO2 and waste allows maximum energy production increase in glycogen & triglycoride storage in skeletal muscle increase in mitochondrial volume and activity= increase in enzymes Define ENERGY and it's food source. - ANS Energy= the ability to do work. Food source is carbohydrates, protein, and fats. Define ATP. - ANS High energy phosphate molecule required to provide energy for cellular function. Produced both anaerobically and aerobically and stored in the body. ATP-CP/ phosphagen system - ANS Simplest of 3 systems- short bursts of energy fuel source= creatine phosphate intensity= very high 95% of max intensity duration= 15-20 seconds Uses of this system= sprinting, jumping, lifting heavy things quickly, throwing a ball, kicking Lactic acid system - ANS anaerobic glycolytic, sustained high intensity effort lasting 1-2 minutes fuel source= glucose- carbs breaking down into sugars intensity= short rallies, bursts, high-moderate 85-94% of max intensity duration= 1-2 minutes Uses of this system= prolonged sprints, rallies in soccer, floor routine in gymnastics, Aerobic system - ANS oxidative metabolism fuel source= glucose, fat, or protein intensity= moderate 75-85% of max intensity duration= 3-5 minutes or more Uses of this system= resting activities, walking, jogging, swimming, AEROBIC - ANS with oxygen; requiring oxygen to be sustained ANAEROBIC - ANS without oxygen; short bursts w/o oxygen, explosive movements STEADY STATE - ANS constant submaximal exercise below lactate level so that energy production and oxygen absorption meets requirements of imposed exercise EXCESS POST-OXYGEN CONSUMPTION (EPOC) - ANS O2 remaining elevated above resting levels for several minutes during recovery OXYGEN DEFICIT - ANS O2 consumption is lower than necessary to supply appropriate ATP production required of any exercise ANAEROBIC THRESHOLD - ANS The point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated AEROBIC CAPACITY - ANS Ability of the body to remove O2 from the air and transfer it thru lung and blood to working muscles LACTIC ACID - ANS By-product of anaerobic metabolism of glucose. AEROBIC QUALITIES - ANS -complete breakdown of glucose -can utilize carbs, fats, or proteins as fuel -long duration activity -smaller EPOC -submaximal work (moderate intensity) -CO2 and H2) are end products -uses oxygen in chemical breakdown ANAEROBIC QUALITIES - ANS -partial breakdown of glucose -can only use carbs as fuel -short duration activity -greater EPOC -maximal output (high intensity) -by-product is lactic acid -doesn't need O2 in chemical breakdown STROKE VOLUME - ANS amount of blood pumped from each ventricle with each beat CARDIAC OUTPUT - ANS volume of blood pumped by each ventricle in ONE MINUTE VENOUS RETURN - ANS the pumping action of the muscles in the extremities and respiratory system along with venoconstriction to move oxygen poor blood to the heart BLOOD POOLING - ANS a condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain VITAL CAPACITY - ANS the greatest volume of air that can be forcibly exhaled after the deepest inhalation VALSALVA MANEUVER - ANS Forceful attempted exhalation thru a closed or tightened airway. Causes unequal pressure in the chest cavity, lower blood flow to heart, insufficient oxygen supply, dizziness, loss of consciousness. BLOOD PRESSURE NORMS - ANS Resting HR= 120/80mmHG elevated BP resting= 140/90 Primary Muscles Anterior - ANS location on body in Anatomical Position Pectoralis Major - ANS Chest Deltoid - ANS Top of shoulder Biceps - ANS Inside of arm Rectus Abdominis - ANS Front of abdomen Internal Oblique - ANS Side of abdomen, underneath external oblique External Oblique - ANS Side of abdomen Tensor Fasciae Latae - ANS Outside of thigh under hip Adductors - ANS Inside of thigh Quadriceps Group: Rectus femoris vastus lateralis vastus medialis vastus intermedius - ANS center of leg above knee and up outside of rectus femoris inside of rectus femoris under rectus femoris Tibialis Anterior - ANS Outside of shin bone Hip Flexor and Lateral spinal Flexor: Quadratus Lumborum Iliopsoas - ANS on back from spine to hip- lateral flexion wraps from spine around hip- hip flexor Primary Muscles Posterior - ANS location on body in Anatomical Position Trapezius - ANS back of neck across top of shoulders Rhomboid - ANS inside of shoulder blade between shoulder blade and spine Triceps - ANS back of arm Latissimus Dorsi - ANS back of rib cage and underneath arm to spine Erector Spinae - ANS vertical muscles on sides of spine lower back Gluteus Medius - ANS top of pelvis below quadratus lumborum Gluteus Maximus - ANS Butt Hamstrings Group: Semitendinosus and Semimembranosus biceps femoris - ANS back of adductors- inside thigh back of thigh middle Gatrocnemius - ANS Calf Soleus - ANS outside rear of lower leg above ankle bone Achilles tendon - ANS back of lower leg JOINT - ANS point at which 2 or more bones meet- where movement occurs Three types of joints - ANS Synovial- freely moveable fibrous- fixed- connected by dense collagen tissue- how bones in the skull are arranged Cartilagenous- connected by cartilage, moveable, but not freely- sternum and manubrium LIGAMENT - ANS bands or sheet-like fibrous tissue connection one bone to another. reinforce joints from dislocation. non elastic, limited ROM TENDON - ANS band of dense fibrous tissue attaching muscle to bone w/ minimal elasticity ANTERIOR/POSTERIOR - ANS front/back of body MEDIAL/LATERAL - ANS toward/away from midline of body SUPINE/PRONE - ANS laying on back/stomach face up/down SUPERIOR/INFERIOR - ANS upper/lower half of body UNILATERAL/BILATERAL - ANS one/two directions HORIZONTAL/ TRANSVERSE PLANE - ANS cuts the body top ------ bottom SAGITTAL - ANS cuts the body LEFT | RIGHT FRONTAL - ANS cuts the body front/back FLEXION - ANS decrease the angle between two bones EXTENSION - ANS increase the angle between two bones ABDUCTION - ANS to move away from the midline ADDUCTION - ANS to move toward the midline ROTATION - ANS turning around an axis of bone CIRCUMDUCTION - ANS movement that the extremity can complete a 360 degree circle AGONIST - ANS muscle performing the prime movement ANTAGONIST - ANS muscle acting in opposition to prime mover PRIMARY MOVERS - ANS muscle responsible for a particular movement- agonist ASSISTORS - ANS help perform a task STABILIZERS - ANS prevent undesirable/ unnecessary movement ISOMETRIC - ANS contractions where the muscle is stimulated but doesn't move i.e. planks CONCENTRIC - ANS muscles shortens as positive work. done against gravity i.e. bicep curl ECCENTRIC - ANS muscle lengthens developing tension when muscles oppose gravity i.e. bottom of a crunch ISOTONIC - ANS Tension remains constant as the muscle shortens or lengthens ISOKINETIC - ANS tension developed by the muscle while shortening at constant speed. used over the full ROM i.e. arm stroke while swimming Which 3 muscle contractions listed above are used in a group exercise setting? - ANS Isometric (no joint action) Concentric (positive work) Eccentric (negative work) Describe fast twitch muscle fibers and slow twitch muscle fibers. - ANS Type 1- slow twitch= contain more mitochondria and myoglobin and are surrounded with more capillaries. They are slow to fatigue= prolonged activity. Type 2- fast twitch= quick, high intensity actions, fatigue easily, lots of power for a few seconds What are the musculoskeletal benefits of weight-bearing activities? - ANS increase bone density (prevent osteoporosis), improve posture, muscular strength and endurance What are the musculoskeletal benefits of increased muscular strength? - ANS increased physical performance What are the musculoskeletal benefits of increased muscular flexibility? - ANS improves tissue elasticity and facilitates movement. List 3 postural deviations of the back. - ANS Kyphosis- exaggerated curve in the thoracic area (top) Lordosis- increased concave in lumber part of back (lower) Scoliosis- lateral bending of spine sway back flat back Define the stretch reflex, its purpose, and when it occurs. - ANS A spinal reflex that is involuntary and occurs when the muscle spindle sends a message to the spinal cord to cause a contraction in that muscle. Contributes to postural control and regulates muscle stiffness. Explain why ballistic movements can be dangerous. - ANS they cause muscular contractions that are involuntary and can strain tendons and ligaments or cause muscle soreness. Draw a diagram of a simple lever with a fulcrum. - ANS first class- seesaw second class- wheelbarrow third class- hammering a nail List the 6 classes of nutrients. - ANS carbs, fats, minerals, proteins, water, vitamins List the different types of carbohydrates and give examples of each. - ANS simple: glucose, fructose, galactose (simple sugars) complex: long chains of sugar i.e. grains, vegetables, legumes, starch, glycogen What are VITAMINS? - ANS Non-caloric, organic compounds needed in small quantities to assist in growth function and repair. Describe the difference between fat soluble vitamins and water soluble vitamins. - ANS Fat soluble (A,D,E,K) can be stored in the liver for long periods of time and are excreted in feces. Water soluble cannot be stored in the body and are excreted thru urine. What are MINERALS? - ANS Inorganic compounds that regulate enzymes and maintain acid-base balance. List a minimum of 8 dietary guidelines for Americans outlined by the US Dept of Health and Human Services and USDA. - ANS 2 cups of fruit and 2 cups of vegetables, 3 diary servings, 3 whole grain servings, balance calories to achieve healthy weight, reduce sodium and saturated fat, increase potassium, avoid oversized portions, drink more water, limit alcohol consumption, exercise more often Describe MyPyramid and how participants may benefit from this resource. - ANS MyPyramid offers guidelines for healthy eating. It shows graphically the amount of each food group to be consumed. Body Composition refers to - ANS the absolute and relative amounts of the structural components of the body- fat, fluid, muscle/tissue, and bone. Body Composition is best improved by a combination of - ANS 30-60 minutes low to moderate intensity exercise daily, mild caloric restriction (300-500 fewer kcal per day), resistance exercise 2 or 3 times a week, and slow weight loss (1-2 lb a week). To lose one pound of fat one must expend _________ kcals more than consumed. - ANS 3,500 Explain the difference between an acute injury and a chronic injury. - ANS Acute- specific, sudden onset, can be from a trauma chronic- nonspecific, breakdown of tissue over time, or due to a syndrome. List the part of the body where the following chronic injuries occur: Plantar fasciitis chrondromalacia achilles tendonitis - ANS foot- bottom and arch knee tendon of the gastrocnemius is swollen- back of calf What is the difference between a muscle strain and a muscle sprain? - ANS Strain- injury to a muscle or tendon Sprain- injury to a ligament List 3 ways to avoid vocal nodules - ANS avoid yelling/screaming, drink lots of water, use a microphone when teaching, warm up your voice List 3 ways to avoid low back pain - ANS wear proper footwear, correct postural alignment, warm up and stretch the muscles List 3 ways to avoid shin splints - ANS wear proper footwear, avoid high impact activities on improper surfaces such as carpet or cement, warm up and stretch your legs List 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise-induced conditions as they related to participation in physical activity. - ANS Humidity/ high environment temperature, abruptly stopping exercise, ballistic movements, overexertion, overhydration, asthma, improper clothing= overheating What does RICE stand for? - ANS Rest, Ice, Compression, Elevation List the 4 steps in recognizing an emergency. - ANS determine consciousness, assess airways and respiration, head to toe inspection for visible injuries, check vital signs AFAA developed the first nationally standardized basic exercise guidelines in what year? - ANS 1983 Who do the guidelines represent? - ANS Adult individulas and groups without known physiological, biomechanical, or medical conditions that would in any way restrict their exercise activities. What does FITT stand for? - ANS Frequency, Intensity, Time, Type Will one variable effect another? How? - ANS Strength will improve if you increase the weight level (intensity) and reps (time) Describe Overlaod Principle - ANS for adaptaion to take place, a greater than normal stress level or load must be placed on the body. Describe Progression Principle - ANS optimal overload should be achieved over an optimal time frame What is Specificity of Training Principle (SAID)- Describe it - ANS Specific Adaptations to Increased Demand- body will adapt to specific challenges imposed upon it as long as the program progressively overloads the system. Describe Reversibility Principle - ANS Body will lose the effects of training when you stop working out. Describe Overtraining Principle - ANS performing more training than the body can recover from and the performance declines List the health related components of physical fitness. - ANS Increased: stroke volume, respiratory activity, max oxygen capacity, muscle mass Decreased: blood pressure in hypertensive patients, and RHR. List the skill related components of physical fitness. - ANS Increased flexibility, stability, ROM, strength, better posture, daily activites can be performed easier. Outline the 2008 Physical Activity Guidelines for Americans - ANS All adults should avoid inactivity. Should get 2.5 hours a week of moderate or 1 hour 15 min a week of vigorous exercise minimum. 300 min of moderate, 150 min of vigorous a week for extensive benefits, moderate or high intensity weight bearing exercise 2 or more days a week. What does BMI stand for and what measurement constitues an indiviual to be obese? - ANS Body Mass Index. Obese is at or greater than 33. Professional responsibilities inclue what 7 items? - ANS health screening, fitness testing and exercise programming, instruction, supervision, facilities, equipment, risk management. Define Par-Q - ANS Physical Readiness Activity Questionairre Medical clearance recommendations (risk level and requirements) for high risk participants - ANS symptomatic or known cardiac, pulmonary, or metabolic disease. Exam and supervision required at all times. Medical clearance recommendations (risk level and requirements) for moderate-risk participants - ANS Asypmtomatic, but show 2 or more risk factors. Exam and supervision not necessary for moderate exercise, but recommended for vigorous. Medical clearance recommendations (risk level and requirements) for low-risk participants - ANS Asypmtomatic, show less than 1 risk factor. Exam and supervision not necessary. List the 10 exercise danger signs (STOP exercise and assess the need to emergency procedures) - ANS dizziness, choking, vomiting, fainting, seizures, tightness in the chest, fractures, gasping, blurred vision, shock, hives, rash, confusion. List 5 signs or participant complaints that would require exercise modifications or cessation of exercise (not emergency response) - ANS labored breathing, excessive HR elevation, evidence of strain, holding breath, redness, musculoskeletal pain, lack of proper body control What should an instructor know about the effects of drugs and/or medication on exercise response? - ANS Need to know if it is a diuretic that removes liquid from the body (hydrate more) or if it effects HR or respiratory system. List 6 symptoms of overtraining. - ANS fatigue, increased RHR, anemia, slower HR recovery, overuse/stress injuries, constant soreness in joint or muscle List 6 AFAA recommendations to avoid overtraining. - ANS vary classes you take/teach, limit high impact classes, nutritious diet, correct muscle imbalances, warmup and cool down properly, limit active demonstrations In terms of hydration and rehydration, AFAA recommends - ANS montior levels, 8-12 oz before exercise, hydrate before, during, and after activity. Describe the appropriate exercise attire that AFAA recommends. - ANS fabrics that breathe, comfortable, non restricitve, shoes with proper design support and cushioning. According to AFAA a group exercise instructor should generally teach at what class level? - ANS moderate difficulty with explanation and demonstration Insturctors should evaluate an exercise from which two view points? - ANS Effectiveness and potential risk Write the exact wording of each of the AFAA 5 questions - ANS What is the purpose of the exercise? Are you doing that effectively? Does the exercise create any safety concerns? Can you maintain proper alignment and form for the duration of the exercise? For whom is the exercise appropriate or inappropriate? List 14 exercises that AFAA does not recommend for a group exercise class (high risk potential) - ANS and the appropriate modification. Sustained unsupported forward spinal flexion - ANS support hands on knees sustained unsupported lateral spinal flexion - ANS hand on hip to support repetitive or weighted deep knee bends - ANS support hands on hips boucey toe touches standing - ANS toe up to stretch back of leg rapid head circles - ANS slow down full cobra on hands - ANS go only to elbows hurdlers stretch (jazz split) - ANS bring foot to knee instead of behind you windmill stretch - ANS bring hand to knee instead of foot supine double straight leg lifts - ANS support by bending one knee prine double arm and leg lift - ANS one at a time painful forced splits - ANS go to comfortable stretch weight bearing pivots - ANS pick up your feet plyometric moves elevated (jump lunges and squats) - ANS stayon the floor 10 important postures used in group exercise - ANS one important alignment cue for the postion standing - ANS neutral pelvis, feet shoulder width squats and lunges - ANS knees behind toes bent over - ANS flex at the hips seated - ANS neutral spine supine - ANS engage core, perlvis neutral side lying - ANS stack hips and shoulders kneeling - ANS shoulders down, neck neutral on all fours - ANS hands/elbows under shoulders. knees under hips moving - ANS maintain posture, control ROM AFAA recommends that every group exercise class include: - ANS announcements, warm up, body of the workout, cool down List the definition, purpose, and duration of a proper warmup - ANS beginning portion of the class, guide participants thru exercises to warm up muscles, increase HR and temperature gradually, introduce them to moves to be used later. 8-10 min List and describe the two common warm up methods and discuss when the addition of preperatory stretching may be appropriate. - ANS movement rehearsal- light/less intense versions of movements to follow. Limbering movements- smooth, non weighted movements thru ROM. Gentle stretches can be used to ease muscles thru ROM. List several special considerations for a warm up - ANS internsity and impact- staying below target hr speed and control- avoid rapid/ ballistic movements ROM moderate, build to full, prepare the spine by light bending sequence- include all muscle groups List the definition, purpose and duration of proper cardiorespiratory training - ANS activities that target large areas of the body to incread demand for oxygen. improves heart, circulatory, and pulmonary systems. 20-45 min List and describe 4 common cardiorespiratory training methods. - ANS continuous/steady state- gradually increase intensity, hold, decrease. interval- timed high = low intensity intermittent- various high and low but not timed circuit- timed station to station sequence. List several special considerations for cardiorespiratory training - ANS monitor intensity, cross training, intensity issues, music speed, ROM, repetitive stress issues, cooldown. List the definition, purpose and duration of proper muscular strenth and endurance training - ANS working individual groups of muscles with resistance to fatigue. purpose is to performa daily activites, increase muscle mass, bonde density, mentabolism, improve posture, balance, and athletic performance. 45-60 min. List and describe 4 common muscular strength training methods - ANS muscle isolations- specific muscle group multi joint/ multi muscle- all muscles involved in movement (like a squat) torso stabilization- enhance ability to maintain posture and resist gravity functional- replicates daily movements List several special considerations for muscular strenth and endurance training. - ANS intensity, number of reps, amount of weight, bone conditions, ROM List the definition, purpose, and duration of proper flexibility training - ANS focuses on joint mobility and suppleness, reduction of muscle tension. improves joint mobility decreased risk of injury and enhanced physical performance 5-10 min List and describe the 3 common flexibility training methods - ANS static- elongate muscle and hold dynamic- go thru full ROM multiple reps controlled Proprioceptive neuromuscular facilitation- contract release List several special consideration for flexibility training - ANS stretch to tension, not discomfort, stretch slow, warm up the muscles first, stretch thru ROM List the definition, purpose, and duration of a proper final class segment - ANS promote mind and body awereness and facilitate relazation 5-10 min deep breathing, lower HR List and describe 3 common relaxation methods - ANS physical focus- focus body systems for relaxation mental/abstract focus- imagination creates relazation combination focus- uses both List several Special considerations for a final class segment - ANS monitoring HR. saunas, hot tubs can be bad if the body hasn't cooled down. consider spiritual affirmations may make people uncomfortable. Explain Resting Heart Rate - ANS RHR is # of heartbeats per minute at complete rest How does increased cardiorespiratory fitness affect RHR - ANS decreases RHR calulate your own age-predicted max HR - ANS 200-age=BPM for HR max Target Heart Rate Range (THRR) - ANS HRmax x 64% } THRR HRmax x 94% } THRR using hear rate reserve (HRR) and Karvonen formula - ANS HRmax - RHR = HRreserve How do THRR and HRR differ? - ANS THRR is the RANGE that you should stay in during exercise. HRR factors RHR in the equation. Explain recovery heart rate - ANS speed at which HR returns to pre exercise level. indicates effective cooldown. The prefered anatomical sit for pulse checking is ________ the secondary site is ________. - ANS RADIAL (wrist) COROTID (neck) The AFAA recommended counting time for HR is ________. Start with the number _. - ANS 10 seconds. one. Rating of perceived exertion (RPE) - ANS scale of 1-10 of exertion talk test - ANS if they can answer you, they're breatihing How does abruptly stopping cardiorespiratory exercise affect exercise response - ANS can create blood pooling in the extremities effect of working above target heart trate range? - ANS begin working anaerobically, fatigue quicker effects of stimulants - ANS effects HR and respiratory response effects of cardiac medications (beta-blockers) - ANS cardiac output VO2 max is lower RPE is not accurate effects of pressor response (can result from arm movements above the head) - ANS increased blood pressure List 4 ways choreography can increase the intensity of a cardio workout - ANS arms overhead increases HR, speed, impact level of moves, increased plyometrics Define: rhythm - ANS beat of the music explain what is meant by a musical phrase - ANS 4 bars or 8 beats each = 32 counts... what are the legal considerations when purchasing or creating music for group exercise - ANS Music license and coverage List aerobic examples for Low-Impact Aerobics (LIA) - ANS March, step touch, squat/plie, step touch releve List aerobic examples for Medium-Impact Aerobics (MIA) - ANS skip, twist, knee lifts w/ heel lifts List aerobic examples for High-Impact Aerobics (HIA) - ANS jog, jump, jack, splits/scissors Define LIA, MIA, and HIA - ANS LIA- keeps one foot on the ground or close to the floor MIA- both feet on the floor, but thru ball-heel action HIA- both feel leaving the floor alternately or at the same time To lessen injury risk and maintain motivation in Type A participants, list three types of workouts that provide different mechanical stresses to the body while allowing high-intensity options for advanced training. - ANS alternating LIA and HIA reduces trauma and overuse. variety of workouts provides mechanical stresses strength training lowers injury risk List 4 motivational techniques to sustain a Type B participant for lifelong exercise adherence - ANS feedback, support, recognition, encouragement List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant. - ANS footwork, directions, rhythmic, numerical, functionality, step, alignment, verbal/nonverbal Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries. - ANS Aquatic exercise uses a higher amount of energy which increases HR and improves weight loss without the high impact of being on the ground What is the difference between land and water when it comes to exercise design? - ANS Movements should be designed with regard to buoyancy and resistance. State the difference between circuit and interval training methods. - ANS Circuit uses different stations to work different parts of the body Interval requires set times of intense exercise followed by lower intensity or rest. List and summarize the 2 circuit training formats. - ANS Super circuit- quick intense cardio/ weights set up to flow Peripheral heart action- divided into sequences each targeting different muscle groups When instructing interval training, what does it mean by work/active recovery ratio? - ANS time spent pushing hard : time spent recovering When instructing interval training, what does it mean by work-to-recovery ratio? - ANS Same amount of time spend pushing hard as recovering List a minimum of 4 things one should do to ensure they are riding properly. - ANS Hands light on handlebars, don't grip too tight or use too much body weight, control speed, control resistance. List a minimum of 3 things an instructor should consider when designing an indoor cycling class. - ANS Setting goals, teaching off bike, counting, positive affirmations For group exercise, AFAA recommends a range between ___ to ___ repetitions depending on whether the focus is muscular strength or endurance. - ANS 8 to 12 List 4 muscles that tend to be weaker than their opposing group. - ANS External shoulder rotators, real deltoid, mid traps and rhomboids, lower traps, abs, spinal erectors, vastus medialis (inner quads), Tibialis anterior List 4 muscles that tend to be tight. - ANS Internal shoulder, front delt, pectorals, upper trap, spinal erectors, iliopsoas, hamstrings, gastrocnemius Discuss constant vs variable resistance and what form of equipment, used in a group exercise class, would resemble variable resistance. - ANS Constant- dynamic resistance, targeted against specific muscle, free weights. Variable- max muscular involvement, uses elastic tubing- resistance bands List 7 "action stops for designing a resistance tubing class" - ANS check bands for holes, avoid pulling toward face, select appropriate resistance, don't grip too tight, maintain wrist alignment, maintain tension, smooth controlled pace. List 3 strength training sequences appropriate within the group exercise setting. - ANS arm combos, leg combos, arm and leg combos List the 7 principles of Mat Science. - ANS Balance, extension, alignment, ROM, progression, flow, breath List 4 class format guidelines - ANS begin with warmup, use progression, vary intensity, end with cool down What are the guidelines for various participant step levels? - ANS 1) non participant - 4 inches 2) new - 4-6 inches, 10-20 minutes 3) regular - 4-8 inches, 20-30 minutes 4) highly skilled- 4-10 inches, 20-60 minutes List the appropriate BPM for Warmup Cardiorespiratory training Muscular strength and endurance - ANS 120-134 118-128 120-135 List 3 proper body alignment techniques and 3 stepping techniques - ANS Shoulders back and relaxed, contract ab muscles, neutral spine. feet first, then arms, step in the center, and step lightly How can one prevent injury while stepping? - ANS Keep ROM no more than 90 degrees. Limit weight bearing pivots. What does EIA stand for and how can it be prevented? - ANS Exercise induced asthma. Symptoms can be reduced by a proper warmup and cool down, breathing thru the nose or pursed lips. Avoid rapid cessation, monitor intensity, use talk test, lower temp. List 6 exercise guidelines for participants with heart disease. - ANS screening, comply with THRR and RPE, alert instructor w/ signs or symptoms, don't exceed exercise difficulty level, low to moderate exercise, follow physician guidelines List 4 exercise guidelines for participants with arthritis. - ANS low impact, frequency encouraged, stretch daily, longer warmup/ cooldown List 4 precautions that should be taken for diabetic participants who are attending a group exercise class - ANS blood glucose should be monitored frequently for those who need insulin, inject in an active muscle carry a carbohydrate snack for hypoglycemia keep workouts scheduled for the same hour everyday List 8 exercise guidelines for a participant with hypertension. - ANS Emphasize cardio exercise to reduce high blood pressure, exercise most days of the week 30-60 minutes, avoid high intensity and isometric activities, high reps, low weight, avoid failure, avoid valsalva maneuver- it increases vascular pressue, utilize RPE as hypertension meds alter HR, avoid positions that the feet go above the head, teach relaxation/ stress management techniques. No one rule necessarily applies to all large- sized adults in terms of exercise precautions because ______ - ANS every person is different. It is _________ to require a medical clearance for participation based solely on the size of the exerciser. - ANS Inappropriate Instructors should be alert to signs of __________ and _________. - ANS Cardiorespiratory disease and diabetes. What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range? - ANS RPE scale- between 5 and 6. What method of resistance training would be appropriate for older adults with arthritis and osteoperosis? - ANS Slow stretching and isometric activities List the 2 methods of stretching that are recommended for older adults. - ANS Static and slow dynamic List 4 program design guidelines for the older adult - ANS goal is renewed energy be alert to overexertion monitor exercise intensity slow controlled movement thru full ROM List 3 exercise considerations during pregnancy. - ANS cardio changes due to blood volume, hormonal changes, maintain pelvic floor muscles List 5 things a fitness professional should consider prior to working with pregnant women. - ANS Goal is renewed energy signs of overexertion modifications, slow down if any adverse reactions, refer to physician Discuss 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken. - ANS aqua- no hoping or jumping, twisting motions- instead control ROM, use short levers, low impact. dance exercise- avoid propulsions, fast footwork- instead basic steps, v step, step touch. weight bearing- no supine weight work after 20 weeks, free weights deep squats- instead incline leg press List 4 exercise recommendations outlined by the USDHHS and ACSM - ANS 60 minutes of exercise 3-4 days a week, use large muscle groups, make it fun, monitor HR List 3 general guidelines to resistance training in children and adolescents. - ANS Resistance training movements- encouraged in children who participate in regular activity, use tubes and med balls, slow and controlled. free weight training- 10-12 years and 1-2 lb at the onset of training. machines are made for the adult body, so not recommended. Manual resistance training- if mature enough to seriously work with a partner- i.e. hip abduction exercises Isometric training- if they can adhere to proper breathing techniques List 3 special considerations regarding resistance training in children and adolescents - ANS Equipment and activity should be varied and age and size appropriate, as well as maturity level Training should increase motor skills only when good form is achieved can you increase weight focus is on participation and proper technique not amount of resistance. Discuss 4 ways to ensure a successful substitute teach experience. - ANS Know the regular instructor, be aware of abilities of class members, develop self confidence, keep class policies consistent. List 7 services group exercise instructors should deliver in order to adhere to the "standard of care" outlined by the fitness industry. - ANS screening clients, recommending activities, recording activities, record keeping, leadership, proper supervision, emergency response.