2. The Core Of Class Offerings Flashcards
What health related components of fitness are group classes structured around?
Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition
What is the intent behind pre-choreographed classes?
The intent is a performance-like consistency of delivery and class experience discouraging variations among instructors.
What are the advantages of the freestyle method of delivering classes?
Advantages include and always changing environment may reduce boredom done.
How are movements performed in the warm-up portion of the class?
Movements are performed at a low-to-moderate speed and range of motion.
What is the warm-up designed to do?
The warm up is designed to raise internal body temperature and to increase blood flow to the muscles.
What are the common principles guiding the warm up?
Dynamic movement Rehearsal moves All major muscle groups ROM movements Clear verbal directions
What effect does increasing the body temperature have on exercisers?
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
Which stretches can be included in the warm up?
Mostly dynamic movements but static stretches can be included if they’re limited to 5 to 10 seconds.
What are the components of the conditioning segment?
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
What is the purpose of the post conditioning cool down?
To allow the cardio respiratory system to recover
Components of cool down
Slow down Keep the arms below the level of the heart Less effort Change in tone of voice Stretching
Stretching techniques
Relaxation, visualization, specific breathing
Major muscle groups
Everyday tightness
What are the guidelines for stretching?
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
Name some precautions for stretching
Aggressive stretching can result in pain and inflammation
This includes ballistic or bouncing stretching and passive overstretching
Involuntary stretch reflex
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
Cueing a stretch
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
How was physical fitness defined?
A set of measurable attributes that a person has achieved
Health related attributes of physical fitness
Cardiorespiratory endurance Muscular endurance Muscular strength Flexibility Body composition
Skill related attributes of physical fitness
agility coordination balance power reaction time speed
Cardio respiratory 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 maximum force
Flexibility
The range of motion at a joint
Body composition
The relative amounts of fat mass and fat free mass in the body
