2. The Core Of Class Offerings

Question 1

What health related components of fitness are group classes structured around?

Answer 1

Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

Question 2

What is the intent behind pre-choreographed classes?

Answer 2

The intent is a performance-like consistency of delivery and class experience discouraging variations among instructors.

Question 3

What are the advantages of the freestyle method of delivering classes?

Answer 3

Advantages include and always changing environment may reduce boredom done.

Question 4

How are movements performed in the warm-up portion of the class?

Answer 4

Movements are performed at a low-to-moderate speed and range of motion.

Question 5

What is the warm-up designed to do?

Answer 5

The warm up is designed to raise internal body temperature and to increase blood flow to the muscles.

Question 6

What are the common principles guiding the warm up?

Answer 6

Dynamic movement
Rehearsal moves
All major muscle groups
ROM movements
Clear verbal directions

Question 7

What effect does increasing the body temperature have on exercisers?

Answer 7

Increased metabolic rate
Redistribution of blood flow to muscles
Decreased muscle relaxing time
Increased speed force of muscle contraction
Increased muscle, tendon, ligament elasticity
Gradual increase in energy production limiting lactic acid buildup
Reduced risk of abnormal heart rhythm
Reduced risk of injury
Increased neuromuscular coordination
Approved joint stability and reflexes

Question 8

Which stretches can be included in the warm up?

Answer 8

Mostly dynamic movements but static stretches can be included if they’re limited to 5 to 10 seconds.

Question 9

What are the components of the conditioning segment?

Answer 9

Promote independence and self responsibility
Gradually increase intensity
Give progression and regression
Logical sequences
Monitor intensity with talk test, perceived exertion and heart rate
Post conditioning cool down

Question 10

What is the purpose of the post conditioning cool down?

Answer 10

To allow the cardio respiratory system to recover

Question 11

Components of cool down

Answer 11

Slow down
Keep the arms below the level of the heart
Less effort
Change in tone of voice
Stretching

Question 12

Stretching techniques

Answer 12

Relaxation, visualization, specific breathing
Major muscle groups
Everyday tightness

Question 13

What are the guidelines for stretching?

Answer 13

Static stretches for 15 to 60 seconds,
2 to 4 repetitions per muscle group,
2 to 3 days per week

Group classes incorporate one repetition of a stretch for each major muscle group holding each for at least 15 to 30 seconds

Question 14

Name some precautions for stretching

Answer 14

Aggressive stretching can result in pain and inflammation

This includes ballistic or bouncing stretching and passive overstretching

Question 15

Involuntary stretch reflex

Answer 15

When a muscle is activated by a sudden stretch the nervous system stimulates the muscle to contract rather than lengthen and maintains the contraction to oppose the force of excessive lengthening. Repeated pulling on the muscle can result in either a cramp or a tear

Question 16

Cueing a stretch

Answer 16

Encourage proper form, comfortable position; gentle tension and hold; model average flexibility; progress appropriately; stability and balance.
When muscles feel like rubber bands or they’re shaking, scale back intensity of stretch

Question 17

How was physical fitness defined?

Answer 17

A set of measurable attributes that a person has achieved

Question 18

Health related attributes of physical fitness

Answer 18

Cardiorespiratory endurance
Muscular endurance 
Muscular strength
Flexibility
Body composition

Question 19

Skill related attributes of physical fitness

Answer 19

agility 
coordination 
balance 
power 
reaction time 
speed

Question 20

Cardio respiratory endurance

Answer 20

The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity

Question 21

Muscular endurance

Answer 21

The ability of a muscle to perform repeated or sustained contractions without fatigue

Question 22

Muscular strength

Answer 22

The ability of a muscle to exert maximum force

Question 23

Flexibility

Answer 23

The range of motion at a joint

Question 24

Body composition

Answer 24

The relative amounts of fat mass and fat free mass in the body

Question 25

Agility

Answer 25

The ability to rapidly and accurately change the position of the body in space

Question 26

Coordination

Answer 26

The ability to smoothly and accurately perform complex movements

Question 27

Power

Answer 27

The rate at which work can be performed

Question 28

Reaction time

Answer 28

The amount of time elapsed between the stimulus for movement and the beginning of the movement

Question 29

Speed

Answer 29

The ability to perform a movement within a short period of time

Question 30

Which are more important, skill related physical fitness components or health related components?

Answer 30

Health related components are considered more important to general health. Skill related physical fitness components are commonly pursued by athletes who want to improve their abilities in their chosen sport.

Question 31

What is the recommended frequency of aerobic exercise?

Answer 31

Five or more days a week of moderate exercise or three or more days a week of vigourous exercise

Question 32

What is the recommended intensity for aerobic exercise?

Answer 32

Moderate to vigourous intensity for most adults, light to moderate intensity for deconditioned individuals

Question 33

What time period is recommended for aerobic activity?

Answer 33

30 to 60 minutes per day of moderate exercise or 20 to 60 minutes a day of vigorous exercise, or sedentary individuals less than 20 minutes per day can be beneficial

Question 34

What type of aerobic exercise is recommended?

Answer 34

Regular purposeful exercise involving major muscle groups and is continuous and rhythmic

Question 35

What step count per day is beneficial?

Answer 35

More than 7000 steps per day

Question 36

What pattern of aerobic exercise is recommended?

Answer 36

One continuous session or multiple sessions of more than 10 minutes

Question 37

What cardio aerobic progression is recommended?

Answer 37

Gradual progression with adjustments in duration and frequency and intensity

Question 38

What frequency of resistance exercise is recommended?

Answer 38

Each major muscle group trained two to three days per week

Question 39

What intensity is recommended for resistance exercises?

Answer 39

Strength
Intermediate: moderate to vigourous 60 to 70%
Experienced: Vigourous to very vigourous greater than 80%
Older: very light to light 40 to 50%
Sedentary: very light to light 40 to 50%

Endurance
Intermediate: Light to moderate intensity greater than 50%
Older: 20 to 50% to improve power

Question 40

What is the ideal time amount for resistance training?

Answer 40

No specific duration

Question 41

What type of resistance exercise is recommended?

Answer 41

Involving each major muscle group, multi joint exercises, agonist and antagonist muscle groups, single joint exercises after multi joint exercises
Equipment and bodyweight may be used

Question 42

What are the recommended repetitions for resistance training?

Answer 42

Most adults: 8 to 12 repetitions to improve strength and power
10 to 15 repetitions to improve endurance
Middle-aged and older: 10 to 15 repetitions for improving strength

Question 43

How many sets are recommended?

Answer 43

Most adults: 2 to 4 sets
Older or novice: one single set
Muscular endurance, more than two sets are effective

Question 44

What pattern is recommended for resistance exercise?

Answer 44

Rest intervals of 2 to 3 minutes between each set of repetition
More than 48 hours of rest between sessions for any single muscle group

Question 45

What progression is recommended for resistance training?

Answer 45

Gradual progression of greater resistance and more repetitions and increasing frequency

Question 46

What is specificity?

Answer 46

A principle of training whereby the physiological changes caused by training are highly specific to the types of activities performed

Question 47

How do you train for muscular endurance?

Answer 47

Lift lighter loads and perform a higher number of repetitions: low intensity resistance training

Question 48

How do you train for muscular strength?

Answer 48

Lift heavier loads and perform fewer repetitions: high intensity resistance training

Question 49

What is progressive overload?

Answer 49

To improve physical fitness, the exerciser must regularly increase the demands placed on the body. A sedentary person needs very little overload to bring about a training effect. Overload must be applied specific to individual needs for intensity frequency and duration.

Question 50

What is reversibility?

Answer 50

The positive effects of exercise are reversible when individuals discontinue their exercise programs. Exercise capacity diminishes relatively rapidly and the improvements gained from training are lost.
Use it or lose it.