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ACE Group Fitness Exam > 4. Key Considerations For Group Classes > Flashcards

4. Key Considerations For Group Classes Flashcards

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1
Q

What characteristics create a good space for a group exercise class?

A

Good ventilation, wooden flooring, sufficient space, mirrors, raised platform, good lighting control, access to drinking water, equipment

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2
Q

In cases of an uneven flooring situation what should instructors be aware of?

A

Potential risks

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3
Q

How does the body regulate internal temperature during exercise?

A

Blood is brought to the surface skin. Sweat glands secrete water onto the skin which evaporates and cools the underlying blood which then returns the interior of the body to prevent increased core temperature.

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4
Q

Why is a hot humid environment in a stressful environment for exercising?

A

It reduces the bodies ability to lose heat; sweat does not evaporate as fast

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5
Q

What are the signs of heat exhaustion?

A

Weak rapid pulse, Low blood pressure, headache, nausea, dizziness, general weakness, paleness, cold clammy skin, profuse sweating

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6
Q

What is the appropriate response to heat exhaustion?

A

Stop exercising, move to a cool ventilated area, lie down and elevate feet 30 cm, give fluids, Monitor temperature

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7
Q

What are the symptoms of heat stroke?

A

Hot dry skin, bright red skin, rapid strong pulse, laboured breathing, elevated body core temperature at 40°C

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8
Q

What is the appropriate response to heat stroke?

A

Stop exercising, remove as much clothing as feasible, try to cool the body immediately with wet towels ice packs fans alcohol rubs, give fluids, transport to ER.

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9
Q

How long does it take for healthy individuals to acclimatize to a heated environment?

A

10 to 14 days

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10
Q

What are the fluid intake recommendations during exercise?

A

500 mL two hours prior to exercise
250 mL every 10 to 20 minutes during exercise
450 to 675 mL for every .5 KG body weight loss

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11
Q

What issues are encountered when exercising in a cold environment?

A

Excessive loss of body heat, hypothermia, frostbite, Vasoconstriction which increases blood pressure

Shivering can increase the bodies rate of heat production by 4 to 5 times

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12
Q

What are the effects of cold water on the body?

A

The body loses heat four times faster in water

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13
Q

What clothing tips are there for exercising in the cold?

A

Wear several layers, head covering, adequate ventilation, moisture wicking

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14
Q

What is appropriate attire for exercising?

A

Well fitted, figure formed, moisture wicking, proper lateral support footwear

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15
Q

How to fit proper footwear?

A

Look for multipurpose shoes such as cross trainers
Fit footwear at the end of the day, need 1 cm space at the toe end of the shoe, no heel slippage, ball of the foot should match the widest part of the shoe, no rubbing on the side or the top of the toes, good socks

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16
Q

Equipment considerations?

A

Check equipment regularly, replace worn items, teach form and use, limit class to one or two pieces of equipment, be clear on the goal of the class

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17
Q

Music benefits

A

Motivation, setting the pace, overall experience

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18
Q

Music use

A

Choice of music, legality of copyright, cueing skills, beats per minutes, motivation for participants, volume under 85 dB, clear voice, turn up the bass

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19
Q

Downbeat

A

The strong pulsation forming the rhythm of the song

The regular pattern of sound

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20
Q

What is the song metre

A

Organizes beats into musical patterns or measures

21
Q

How do instructors use music when it is in the foreground

A

Incorporate the tempo, lyrics and general feeling

22
Q

How do instructors incorporate music when it is in the background?

A

Do not incorporate the tempo, the volume is lower

23
Q

What music choice for steady-state training?

A

Music with a consistent tempo

24
Q

Which music for a stretching class

A

Soft music with no beat

25
Q

How does music tempo impact the class?

A

Temple can determine progression as well as intensity

26
Q

What are the music tempo guidelines?

A

Less than 100 for Pilates yoga or stretching
100 to 122 low impact aerobics and hip-hop
122 to 129 group strength classes, middle impact aerobics and dance fitness
130 to 160 faster paced movement classes, high impact classes, dance and martial arts

27
Q

What safety considerations are there in choosing the tempo for music?

A

Movement level of participants, range of motion, directional changes

28
Q

What is a musical phrase?

A

Organization of music into 32 count phrases

29
Q

What are the benefits of monitoring intensity in a class setting?

A

Enables balance and appropriate increases in impact
Instructor’s limitations on being everywhere in the class
Promote independence and self responsibility
Help participants to work at their own pace
Overall safety
Help participants to achieve the level of effort that they desire

30
Q

What intensity level should instructors be using?

A

A moderate intensity level most of the time presenting both low and high options as the need arises

31
Q

What level of intensity should beginners start with?

A

Low intensity for longer durations

32
Q

Who is HITT suitable for?

A

People with a good level of fitness in those interested in increasing their fitness levels

33
Q

Where are the recommended sites for finding the pulse in assessing heart rate?

A

Carotid, radial, temporal

34
Q

What are the limitations of using maximal heart rate?

A

The data used was from a general population that does not include individual deviation
Deviations of plus or minus 10 to 20 bpm have been observed
Target heart rate calculations are therefore just a guide

35
Q

How can we increase the effectiveness of intensity monitoring?

A

Use target heart rate guidelines along with rates of perceived exertion

36
Q

What is the Karvonen formula?

A

Heart rate reserve = the maximal heart rate - resting heart rate

Target heart rate = [ heart rate reserve * % intensity] + resting heart rate

37
Q

When is the heart rate too fast?

A

Greater than 90% of maximal heart rate

38
Q

When is the heart rate too low?

A

Below 55% MHR

39
Q

What is the talk test?

A

Helping participants see when they cross the ventilatory thresholds

VT 1 talk challenge - sentence

VT2 talk limits - one word

40
Q

What does the talk test take into account?

A

An exerciser’s ability to breathe and talk during a workout

41
Q

How does the instructor do a talk test?

A

Asking questions and listening for responses during the class

Gauging intensity based on responses

42
Q

What is the rating of perceived exertion?

A

Assigning a numerical value to subjective feelings of exercise exertion

43
Q

What is the Borg scale?

A

How an exerciser is perceiving their fatigue including psychological, musculoskeletal and environmental factors

Range of 6 to 20
With 12 being the low-end where exercise is somewhat hard and 16 being the very high-end at 90%
The goal would be to exercise up to feeling of 15… hard

44
Q

What is the category ratio scale?

A

Exertion scale out of 10
Range is 3-5

Where 5 is strong and 7 is very strong

45
Q

How can participants be encouraged to describe the feelings of exertion?

A

Using words like just noticeable, light, hard, and maximum

With the target being between exertion of light and hard

Easy, feel the challenge, difficult, can’t keep up

46
Q

What is the dyspnoea scale?

A

A scale of breathing performance
Mild difficulty noticeable to the exerciser
Some difficulty noticeable to observer
Moderate difficulty exercise still possible
Severe difficulty participant must stop

47
Q

What instructors teach their participants about monitoring intensity?

A

It is their responsibility.
Participants must adjust their performance
How hard are you working? How fast are you breathing, how fatigued do you feel?
Can you sustain this pace?

48
Q

What are warning signs of overexertion?

A

Breakdown in proper form and exercise execution
Excessive arching of the back or shoulder elevation
Laboured breathing, excessive sweating, and dizziness
Very serious symptoms of chest pain, hot palpitations, severe musculoskeletal pain

ACE Group Fitness Exam (11 decks)

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