Basic Notes From Study Guide Flashcards
1
Q
Kinetic chain
A
Interrelation of nervous, muscular and skeletal systems to create movement
2
Q
CNS
A
Central nervous system
—brain and spinal cord
—coordinates activity of all body parts
3
Q
PNS
A
Peripheral nervous system
—all nerves branching off spinal cord - extending out to the body
4
Q
Mechanoreceptors
A
Sense distortion in body tissues
1. Golgi tendon organs (GTO)
—sense changes in tension
- Muscle spindles
—sense changes in length
5
Q
Proprioception
A
Cumulative sensory input to the CNS from all mechanoreceptors
6
Q
Stabilization muscles of the core
A
—transverse abdominis
—multifidus
—internal obliques
—diaphragm
—pelvic floor muscles
—rotator cuff
—external obliques
—quadratics lumborum
—psoas major
—rectus abdominis
—gluteus medius
—adductor complex
7
Q
Movement muscles of the core
A
—latissimus dorsi
—hip flexors
—hamstring complex
—quadriceps
—pectoralis major
—deltoid
—gluteus Maximus
—triceps
—biceps
—erector spinae
8
Q
Tendons
A
—connect muscle to bone
—anchor to produce force
—limited blood flow = slow to repair
9
Q
Sarcomeres
A
Individual contractile units
—actin and myosin filaments
10
Q
Type 1 (slow twitch) muscle tissue
A
More aerobic
—slower to reach maximal contraction
—resistance to fatigue
11
Q
Type II (fast twitch) muscle tissue
A
More anaerobic
—produce more speed and strength
—faster to fatigue
12
Q
Behavioral properties of muscle
A
- Extensibility
- Elasticity
- Irritability
- Ability to develop tension
13
Q
Quadriceps
A
Rectus femoris, castes lateralis, medialis, intermedius
—isolated function: knee extension
—common exercise: squat - upward phase
14
Q
Hamstrings
A
—semitendinosus, semimembranosus, biceps femoris
—IF: knee flexion
—CE: hamstrings curl
15
Q
Gastrocnemius
A
One of calf muscles
—IF: plantar flexion
—CE: calf raise
16
Q
Gluteus Maximus
A
—IF: hip extension and external rotation
—CE: lunge (upward phase)
17
Q
Rectus abdominis
A
—spinal flexion, lateral flexion, and rotation
—ball crunch
18
Q
Pectoralis major
A
—shoulder flexion and horizontal adduction
—push-up
19
Q
Latissimus dorsi
A
—shoulder extension, adduction and internal rotation
—band row
20
Q
Biceps
A
—elbow flexion
—biceps curl
21
Q
Triceps
A
—elbow extension
—triceps extension
22
Q
Ligaments
A
—connect bone to bone
—limited blood flow
—slow to repair
23
Q
Axial skeleton
A
Skull, rib cage, and vertebral column
24
Q
Appendicular skeleton
A
Bones of upper and lower extremities
25
Skeletal system functions
1. Movement
2. Support
3. Protection
4. Blood production
5. Mineral storage
26
Picture of joints
—non-synovial
No joint cavity or connective tissue - little to no movement
—sutures of the skull
27
Synovial joints
Produces synovial fluid
—has joint cavity and connective tissue
—all of the following 6 joint types are synovial
28
Gliding joints
No axis of rotation; slides side-to-side and back-and-forth
—carpals of hand
29
Condyloid joint
—condyles of one bone fit elliptical cavities of another - one plane of motion
—knee
30
Hinge joint
—uniaxial; one plane of motion
—elbow
31
Saddle joint
—one bone fits like a saddle on another; two planes of motion (sagittal; frontal)
—thumb - (only ones in body)
32
Pivot joints
One axis; transverse plane movement
—radioulnar
33
Ball and socket joint
—most mobile - all 3 planes of motion
—shoulder
34
Exercise and bone connection
Has been shown to reduce bone mass loss and increase bone mineral density
—know vertebrae of spinal column
35
Atria
Atria - superior chambers - receive blood from outside heart
Right atrium - gathers deoxygenated blood from body
Left atrium - gathers oxygenated blood from lungs
36
Ventricles
Ventricles - inferior chambers; force blood out of heart
Right ventricle - pumps deoxygenated blood to lungs
Left ventricle - pumps oxygenated blood to body
37
Sinotrial SA node
Located in right atrium
—rec. signal to contract
—“pacemaker of heart”
38
Arteries vs veins
Arteries - transport blood away from heart
Veins - transport blood toward heart
39
Stroke volume
Amount of blood pumped with each contraction
40
Hart rate
Rate at which heart bumps
—avg. is 70-80 bpm
41
Functions of blood
1. Transportation
2. Regulation
3. Protrection
42
Respiratory pump
Components that move air in and out of the body
43
Bone structures of the respiratory pump
—sternum
—ribs
—vertebrae
44
Muscle structures of the respiratory pump
—INSPIRATION
—Diaphragm
—external intercostals
—scalenes
—sternocleidomastoid
—pectoralis minor
45
Muscle structures of the respiratory pump
—EXPIRATION
—internal intercostals
—abdominals
46
Adenosine triphosphate (ATP)
Energy storage and transfer unit within cells
47
Anaerobic
Without oxygen
48
ATP-PC
Uses phospocreatine
—up to 10-15 seconds
49
Glycolysis
Uses glucose; up to 2-3 minutes
50
Aerobic
Requires oxygen
51
Oxidative system
—aerobic
—uses glucose, activity longer than 2-3 minutes
52
Plantar flexion
Extension at ankle — pointing toes
53
Dorsiflexion
Flexion at ankle — flexing foot
54
Examples of sagittal plane exercises
—biceps curl
—squat
—running
55
Examples of frontal plane exercises
—lateral arm raise
—side step
—side lunge
—side shuffle
56
Pronation
—eversion, dorsiflexion and abduction of feet
—weight on inside of foot
57
Supination
—inversion, plantar flexion, and adduction of feet
—weight on outside of foot
58
Example exercises of transverse plane
—trunk rotation
—bicycle crunches
—lunge with rotation
59
Length-tension relationship
Length at which muscle can create most tension
—too short or too long = reduced forced production
60
Force-couple
Muscles moving together to produce movement
61
Reciprocal inhibition
Agonist contracts while antagonist relaxes to allow movement
62
General adaptation syndrome
How the body responds and adopts to stress
Three phases
1. Alarm - initial response to exercise (2-3 weeks)
2. Adaptation - body adapts to stimuli - progression improvement (4-12 weeks)
3. Exhaustion - body can no longer tolerate demands of training - adaptations may halt - overtraining syndrome risk increases
63
SAID principle
Specific adaptation to imposed demands
—or principle of specificity
—the type of stimulus placed on body determines expected physiological outcome
1. Mechanical specificity - weight and movements placed on body
2. Neuromuscular specificity - specific exercises using different speeds
3. Metabolic - energy demand placed on body
64
Overload principle
To create physiological change, exercise stimuli must be at a greater intensity than body is used to receiving
65
Concentric
Produces tension while shortening to overcome an external resistance
66
Isometric
Produces tension while maintaining constant length
67
Eccentric
Produces tension while lengthening
68
In chest press - (A, S, A)
Agonist - pectoralis major
Synergist - anterior deltoid & triceps
Antagonist - posterior deltoid
69
In row (A, S, A)
Agonist - latissimus dorsi
Synergist - posterior deltoid and biceps
Antagonist - pectoralis major
70
In squat (A, S, A)
Agonist - gluteus Maximus, quadriceps
Synergist - hamstring complex
Antagonist - psoas
71
Optimal dynamic posture in 5 kinetic chain checkpoints
1. Feet: hip to shoulder width apart - pointed straight ahead
2. Knees: soft and extended - in line w/ 2nd and 3rd toes
3. LPHC: neutral - abs and glutes engaged
4. Shoulders: back and down - no thoracic rounding
5. Head/neck: cervical spine neutral
72
Neutral spine
Cervical, thoracic and lumbar curves of spine in good alignment
73
Kyphosis
Abnormal rounding of thoracic spine - usually accompanied by rounded shoulders
74
Lordosis
Sway back - excessive lumbar curve
75
Repetitive movement
Regularly repeated movements can alter kinetic chain
—elements of occupation and recreation
—ex. Carrying overloaded bags, wearing dress shoes, constant in-class jumping
76
Repetitive lack of motion
Frequent immobility
—holds potential for repetitive stress injuries
—ex. Sitting at desk all day
77
Overactive
Muscle is overly tense or tight during movement
78
Underactive
Muscle is weak - not being recruited as it should
79
Altered reciprocal inhibition
When overactive muscle decreases neural drive to functional antagonist
80
Postural distortion patterns
Common postural malalignments and muscle imbalances individuals develop based on a viceroy of factors (lifestyle, occupation)
1. Pronation distortion syndrome
2. Upper crossed syndrome
3. Lower crossed syndrome
81
1. Pronation distortion syndrome
Foot pronation (flat feet)
—addicted internally rotated knees (knock knees)
82
2. Upper crossed syndrome
3. Lower crossed syndrome
2. Upper - forward head and rounded shoulders
3. Lower - anterior tilt to pelvis - arched lower back
83
Common overactive and underactive muscles of
FEET
Overactive
—soleus
—lateral gastrocnemius
—peroneals
Underactive
—medial gastrocnemius
—anterior tibialis
—posterior tibialis
84
Common overactive and underactive muscles of
KNEES
Overactive
—biceps femoris (short head)
—tensor fascia latae (TFL)
Underactive
—Cassius medialis oblique (VMO)
85
Common overactive and underactive muscles of
LPHC
Overactive
—hip flexors (TFL, quads, psoas)
—adductors
—abdominals (rectus abdominis, external obliques)
Underactive
—gluteus maximumus
—gluteus medius
—hamstrings
—instrinsic core stabilizers
86
Common overactive and underactive muscles of
Shoulders
Overactive
—latissimus dorsi
—pectoralis major / minor
Underactive
—middle and lower trapezius
—rhomboids
—rotator cuff
87
Common overactive and underactive muscles of
Head and neck
Overactive
—upper trapezius
—sternocleidomastoid
—levator scapulae
Underactive
—deep cervical flexors
88
Integrated fitness
comprehensive approach combining multiple types of exercise; helps participant achieve higher levels of function; flexibility, core, balance, plyometric, SAQ, cardiorespiratory, and resis- tance trainin
89
Self-myofascial release
Apply pressure to “knots” (adhesions) to achieve relaxation response
—hold 30 seconds
90
Static stretching
Passively take muscle to point of tension - hold 30 seconds
91
Active stretching
Agonist moves limb through full range of motion allowing antagonist to stretch
92
Dynamic stretching
Multiplanar extensibility
—optimal neuromuscular control
—full range of motion
93
Drawing in maneuver
Core activation technique
—draw navel toward spine without spinal flexion
94
Bracing
Core activation technique
—co-contraction of superficial core muscles
—improves LPHC stiffness
95
Proprioceptively enriched environment
Balance training concept
—unstable, yet controllable
96
Dynamic balance
Maintain equilibrium through intended path of motion when external forces are present
97
Plyometric training
Quick, powerful movements
—eccentric contraction followed by explosive concentric contraction
98
Speed
Straight ahead velocity
99
Agility
Maintaining center of gravity over changing base of support while changing direction at various speeds
100
quickness
Reacting to stimuli with appropriate muscular response without hesitation
101
Cardio training zones
Zone 1: 65-75% of HR max
Zone 2: 76-85% HR Max
Zone 3: 86-90% of HR max
Interval training - alternates btwn intense exertion and rest or lighter exertion
102
Resistance training adaptions
—Stabilization
Remain stable and balanced over center of gravity in a changing environment
103
Resistance training adaptions
—endurance
Muscles fire over prolonged periods of time
104
Resistance training adaptions
—strength
Neuromuscular system provides internal tension and exerts force against external resistance
105
Resistance training adaptions
—hypertrophy
Skeletal muscle fiber enlargement
106
Resistance training adaptions
—power
Ability to produce large amounts of force in short amount of time
107
Acute variables
—Periodization
Division of training program into smaller, progressive stages
108
Acute variables
—training intensity
Exercise effort compared to maximal effort
—percentage of 1RM
109
Acute variables
—training volume
Total work performed within specified time
= repetitions x sets
110
Rest period and percent recovery
20-30 seconds rest = 50% recovery
40 seconds rest = 75%
60 seconds = 85-90%
3-5 minutes = 100%
111
Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes
Movement prep: flexibility
Reps: 1
Sets: 1-3
Tempo: 30 sec hold
% intensity: NA
Rest interval: NA
112
Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes
Movement prep: Core
Reps: 12-20
Sets: 1-4
Tempo: slow
% intensity: nA
Rest interval: 0-90 seconds
113
Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes
Movement prep: balance
Reps: 12-20 (6-10 SL)
Sets: 1-3
Tempo: slow
% intensity: NA
Rest interval: 0-90 seconds
114
Reps / sets/ tempo / % intensity / rest interval
—ENDURANCE training in strength-based classes
Resistance
Reps: 12-20
Sets: 1-3
Tempo: slow
% intensity: 50-70% IRM
Rest interval: 0-90 seconds
115
Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes
Movement prep: flexibility
Reps: 5-10
Sets: 1-2
Tempo: 1-2 sec hold
% intensity: NA
Rest interval: NA
116
Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes
Movement prep: core
Reps: 8-12
Sets: 2-3
Tempo: medium
% intensity: NA
Rest interval: 0-60 sec
117
Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes
Movement prep: balance
Reps: 8-12
Sets: 2-3
Tempo: medium
% intensity: NA
Rest interval: 0-60 sec
118
Reps / sets/ tempo / % intensity / rest interval
—OVERALL STRENGTH OR MUSCULAR DEVELOPMENT in strength-based classes
Resistance
Reps: 6-12
Sets: 3-5
Tempo: medium
% intensity: 75-85% 1RM
Rest interval: 0-60 sec
119
Common group fitness exercises by format
1. Strength and resistance
—kneeling hip flexor stretch
—lat stretch
—floor planks
—floor bridge
—single-leg squats
—squat to overhead press
—push-ups
—bent-over rows
—biceps curls
—lunge variations
120
Common group fitness exercises by format
2. HIIT and Interval
—static stretch calves and adductors
—abdominal crunches
—push-ups
—walking lunges
—squat jump to stabilization
—jogging (around perimeter or in place)
—burpees
—shuffles
—repetitive squat jumps
121
Common group fitness exercises by format
3. Boot camp
—abdominal crunches
—push-ups
—walking lunges
—prisoner squats
—HIIT/Interval techniques with aggressive team-oriented approach
122
Common group fitness exercises by format
4. Yoga
—child’s pose
—cat/cow flow
—spinal balance
—chair pose
—sun salutation A
—warrior 1, 2 and 3
—mountain pose to goddess pose
—plank flow
123
Common group fitness exercises by format
5. Cycle
—avoid undue fatigue in the legs or prematurely spiking heart rate
—seated or standing flats
—seated or standing climbs
—sprints
—attacks
—jumps
124
Group fitness modalities
1. SMR
Foam rollers, rolling sticks, massage balls
125
Group fitness modalities
2. Bodyweight training
Leverages bodyweight and position to create exercise challenge
126
Group fitness modalities
3. Suspension training
Fixed straps, portable straps
127
Group fitness modalities
4. Weighted equipment
Dumbbells, barbells, kettlebells, medicine balls, weighted bars
128
Group fitness modalities
5. Elastic resistance
Bands, tubing, figure-8 tubes, looped bands
129
Group fitness modalities
6. Balance
Stability balls, balance plates, sliding discs
130
Group fitness modalities
7. Reactive, SAQ, and power
Battle ropes, boxes, ladders, cones, dots
131
Group fitness modalities
8. Aquatic
Belts, noodles, webbed gloves, water dumbbells
132
Group fitness modalities
9. Mind-body
Mats, blocks, straps
133
Group fitness modalities
10. Skill mastery
Cycle bikes, step benches, mini-trampolines, ballet bars, boxing gloves, kick/punch bags
134
Radial pulse
Two fingers below wrist on thumb side of arm
—count 10 seconds
—multiply by 6
135
Talk-test
Self-evaluation of intensity associated with ability to talk while exercising
136
Dyspnea
Troubled breathing
—rated on scale from +1 to +4
137
Rating of perceived exertion - RPE
Expresses how hard participants feel they are working based on physical sensation
—two versions
1. Borg scale: rated 6 (no exertion) to 20 (max exertion)
2. 0-10 RPE SCALE: RATED 0 (Nothing) to 10 (max)
138
Basic exercise guidelines for participants with HYPERTENSION
—mode, frequency, intensity, duration, special considerations
Mode: indoor cycling, low-impact cardio, dance, group rowing
Freq.: 3-7 days per week
Intensity: 50-85% HRmax
Duration: 30-60 min. Per day
Special considerations
—avoid heavy lifting, valsalva maneuver; ensure normal breathing
—modify tempo to avoid extended isometric and concentric actions
—avoid laying down
—stand up slowly to avoid dizziness
139
Basic exercise guidelines for participants who are OBESE
—mode, frequency, intensity, duration, special considerations
Mode: indoor cycling, dance, resistance, aquatics
Freq.: at least 5 days per week
Intensity: 60-80% HR max - can adjust to 40-70% HRmax
Duration: 40-60 min. Per day (or 20-40 min. Cardio twice per day)
Special considerations
—ensure participant comfort
—perform seated or standing
—participant may have other chronic conditions; obtain medical release from physician
140
Basic exercise guidelines for participants with CARDIOVASCULAR DISEASE
—mode, frequency, intensity, duration, special considerations
Mode: indoor cycling (carefully monitored), low-impact cardio, dance
Freq.: 3-5 days per week
Intensity: 40-60% of peak work capacity
Duration: progress to 20-45 min
Special considerations
—upper body exercise increases dyspnea; must be monitored
—allow sufficient rest btwn sets
141
Basic exercise guidelines for participants RECOVERING FROM STROKE
—mode, frequency, intensity, duration, special considerations
Mode: large muscle group activities
Freq.: 3-7 days per week
Intensity: 50-80% HRmax
Duration: 20-60 min. Per session
Special considerations
—ensure participant can balance
—standing or seated advised
—progress movement pattern before weight
142
Basic exercise guidelines for participants with CANCER
—mode, frequency, intensity, duration, special considerations
Mode: low-impact cardio, circuit-style classes w/ plenty of options, balance and core training
Freq.: 3-5 days per week
Intensity: 50-70% HRmax
Duration: 15-30 min. Per session
Special considerations
—avoid heavy lifting during initial training stages
—allow adequate rest intervals; progress slowly
—only use SMR if tolerated; avoid with those undergoing chemo or radiation therapy
—may need to start w/ only 5 min. Then progress based on severity of condition and fatigue
143
Basic exercise guidelines for participants with OSTEOPORISIS
—mode, frequency, intensity, duration, special considerations
Mode: stationary or recumbent cycling, aquatics, low-intensity yoga
Freq.: 2-5 days per week moderate; 3 days per week vigorous
Intensity: 40-85% of peak V02
Duration: 20-60 min. Per day, or 8-10 min. Bouts
Special considerations
—progress slowly, monitor participant well
—progress toward free sitting (no support) or standing
—breathe normally; avoid holding breath, valsalva manuever
—use slow, rhythmic active or dynamic stretches if static or SMR is not tolerated
—perform twisting motions slowly, if at all
144
Basic exercise guidelines for participants with DIABETES
—mode, frequency, intensity, duration, special considerations
Mode: cycle, low-impact or step aerobics
Freq.: 4-7 days per week
Intensity: 50-90% HRmax
—stage 1 cardio (may adjust to 40-70% HRmax); progress to stages II and III with physician approved
Duration: 20-60 min.
Special considerations
—check for appropriate footwear - have participant or physician check feet for blisters or abnormal wear
—keep snack available (quick carb source) to avoid sudden hypoglycemia
—avoid excessive plyometrics; high-intensity training not recommended
145
Basic exercise guidelines for participants with ARTHRITIS
—mode, frequency, intensity, duration, special considerations
Mode: cycle, low-impact or step aerobics
Freq.: 3-5 days per week
Intensity: 60-80% HRmax
—stage I cardio, progress to stage II (may reduce to 40-70% HRmax, if needed)
Duration: 30 min.
Special considerations
—avoid heavy lifting, high reps
—stay in pain-free ROM
—may need to start with only 5 min. Then progress based on severity of condition
146
Basic exercise guidelines for YOUTH GF Programs
—mode, frequency, intensity, duration, special considerations
Mode: circuit style classes, lots of variety, individualization, interaction, most class formats deemed safe
Freq.: 5-7 days per week
Intensity: moderate to vigorous
Duration: 60 min. Per day
Special considerations
—progress based on postural control, not weight
—make exercising fun!
147
Basic exercise guidelines for OLDER ADULTS
—mode, frequency, intensity, duration, special considerations
Mode: aquatics, chair-based resistance, cycle, basic or beginner yoga
Frequency: 3-5 days per week moderate; 3 days per week vigorous
Intensity: 40-85% peak VO2
Duration: 30-60 min. Per day, or 8-10 min. Bouts
Special considerations
—progress slowly, monitor well
—progress toward free sitting (no support) or standing
—breathe normally, avoid holding breath, valsalva manuever
—use slow, rhythmic active or dynamic stretches if static or SMR is not tolerated
148
Basic exercise guidelines for PREGNANCY
—mode, frequency, intensity, duration, special considerations
Mode: cycle, low-impact cardio, light resistance, aquatics, all need physician clearance
Frequency: 5-7 days per week
Intensity: light to moderate; 13-14 on Borg scale
Duration: 20-30 min. Per day
Special considerations
—avoid prone or supine positions after 12 weeks of pregnancy
—avoid SMR on varicose veins, areas of swelling
—plyometrics not advised in second and third trimesters
149
Glycogen
Complex carb stored in liver and muscle cells
150
Essential amino acids
Cannot be procured by body; must be acquired by food
151
nonessential amino acids
Produced by body, no need to consume in diet
152
Complete protein
Provides all essential amino acids, easy to digest and absorb
153
Saturated fat
Chain of carbons bonded to all hydrogens it can hold, no double bonds
154
Unsaturated fatty acids
Not completely saturated with hydrogens, one or more double bonds
155
Polyunsaturated fatty acids
Several spots where hydrogens are missing, omega-3, omega-6
156
Macronutrient intake recommendations
CARBS
—population
—recommended intake
General population: 45-65% total daily calories
—or 3g/kg body weight
Those exercising more than 1 hour per day
—4-5 g/kg body weight
Athletes, high-intensity exercisers training more than 4 hours per day
—8-12g/kg body weight
157
Macronutrient intake recommendations
PROTEIN
—population
—recommended intake
General population
—10-35% total daily calories, or 0.8g/kg body weight
Endurance athletes
—1.2-1.4 g/kg body weight
Strength athletes
—1.6-1.7 g/kg body weight
158
Macronutrient intake recommendations
FATS
—population
—recommended intake
All populations - total consumption
—20-35% total daily calories
All populations - saturated fat
—less than 10% of daily total calories
159
Recommended water intake
—women
—men
—2 hours pre-exercise
—15 min. Pre-exercise
—during exercise
—post exercise
Women: 2.7 L (91 oz) per day
Men: 3.7 L (125 oz) per day
2 hours pre-exercise: 14-20 oz
15 min. Pre-exercise: 16 oz if tolerated
During exercise: 4-8 oz every 15-20 min; or 16-32 oz per hour depending on rate of sweat
Post-exercise: 16 oz for every 1 lb of body weight lost
160
Electrolytes
Potassium, sodium, calcium, chloride, magnesium, phosphate
—all have electrical properties
—control fluid balance btwn body systems
161
Pre-choreographed vs. pre-designed vs. freestyle
Pre-choreo: Created by single person, business or organization
—connecting theme, brand or experience
Pre-designed: template provides overall direction while allowing manipulation of other variables
Freestyle: choreography based on instructor’s personal preference, skills and knowledge
162
Class vision
Clearly defined intention of class experience
—from participant perspective
—drives outcome and components of complete class
163
Outcome and objective considerations
Participant expectations, movements to support expectations, available equipment, available time, intensity manipulation, arrangement and sequencing
164
SMART goals
Specific, measurable, attainable, realistic, timely
165
Flow
Create a seamless experience from start to finish
166
Pre-class set up
—Arrive 15 min. Early
—evaluate equipment
—ensure sound system function
—resolve technical difficulties
167
Group fitness check list
Took a photo - go back and look
1. Pre-class planning: blueprint
2. Intro
3. Movement prep
4. Body of workout
5. Transition
6. Outro
168
Staggered arrangement
Instructor teaches from front while viewing all participants
169
Row arrangement
Instructor can move through room to coach participants using large equipment
170
Circuit arrangement
Instructor can move form station to station, coaching specifically to exercises at each
171
Circle arrangement
Allows circular jogging and forward-backward movement toward center of room
172
Strength and resistance format
Increase muscular strength and endurance using an opposing force for resistance
173
Boot camp
Combo of resistance and cardio
—total body workout
—military style presentation
174
Mind-body
Yoga, Pilates, tai chi
—slow controlled movements
—combines strength, stability, flexibility, balance and breathing techniques
175
Proper bike fit
Seat should be at hip height
—handlebar should support proper alignment of upper body
Cycle is stationary bikes designed to simulate outdoor cycling
176
On the spot considerations
—unexpected participants
Talk to unexpected participants one-on-one before class, or after to avoid disruption
177
On the spot considerations
—space limitations
Have participants perform exercises standing in place to reduce risk of contact w/ another participant
—sometimes no option but to turn participants away
178
On the spot considerations
—equipment changes
Always plan backups for equipment (both audio and exercise)
179
On the spot considerations
—timing challenges
Adjust lease important or most time-consuming portion of class to accommodate for loss of time
180
On the spot considerations
—managing conflict
Deal with it right away
—offer suggestions so participants feel valued
—ask regular participants to show new ones how class works
181
Benefits of music while exercising
—3 words
Dissociation - diverting mind from feelings of fatigue; lowers perception of effort
Synchronization: moving to music improves movement efficiency
Motor learning: music replicates forms of human locomotion
182
Downbeat and 32-count phrasing
Down-beat: first beat of a measure
32-count phrasing: common musical structure used in group fitness
—audible emphasis every 32 counts
183
Foreground music and background music
Foreground music
—using tempo, lyrics or song components to drive movements
Background music
—using music to set mood and support atmosphere
184
Sound level
Measured in decibels (dB)
—permissible exposure is 85 dB over 8 hours
185
Recommended bpm and genres/styles for common fitness formats
—resistance training
125-135 bpm
Top 40 pop, alternative, classic rock, deep house, progressive house
186
Recommended bpm and genres/styles for common fitness formats
—HIIT/Tabata
150-160 bpm
—electronic (house, techno), fast top 40, alternative, indie rock
187
Recommended bpm and genres/styles for common fitness formats
—boot camp
130-140bpm
—dubstep, alternative indie rock
188
Recommended bpm and genres/styles for common fitness formats
—step
128-132 bpm
—pop, thematic or decade compilations
189
Recommended bpm and genres/styles for common fitness formats
—barre, Pilates
124-128 bpm
—tropical house, classical jazz, soul, soft rock
190
Recommended bpm and genres/styles for common fitness formats
—kickboxing
140-150 bpm
—techno, progressive house, dubstep
191
Recommended bpm and genres/styles for common fitness formats
—aquatics, senior
122-128 bpm
—oldies, Motown, dance, top 40 pop
192
Recommended bpm and genres/styles for common fitness formats
—yoga
Down-tempo (exotic/ambient), world, indie, or alternative
193
Support communication
Creates climate of trust, caring and acceptance
194
Nonverbal communication
Other than written or spoken lang.
—creates meaning
—body language
195
One-way vs. two-way communication
One-way
—instructor sends message with no confirmation of receipt from receiver
Two-way
—instructor sends message and receiver communicates response back
196
Positive-based correction
Feedback to elicit corrective change in most encouraging manner possible
197
Autonomy-supportive cueing
Creating env. That emphasizes self-improvement, not competitive against others
198
Extrinsic vs. intrinsic motivation
Extrinsic
—performing activity for reward separate from activity itself (ex. Cash prize for wining a race)
Intrinsic
—performing activity for reward directly stemming from activity (ex. Feeling energized after class)
199
Cognitive influences
“Inner dialogue” influence on behavior
—confidence, self-talk
—performance accomplishments, modeling, verbal persuasion, imagery
200
Interpersonal influences
Individuals or groups one interacts with regularly
201
Affective influences
Resulting from emotions
202
Sensation influences
Physical feelings related to behaviors involved in establishing healthy lifestyle
203
Behavior influences
Creates as result of individual’s one behavior
204
Transtheoretical model (TTM)
Individuals progress through stages of behavior change
—movement through stages is cyclical
Precontemplation —> contemplation —> preparation —> action —> maintenance
Took a photo - linear
205
Participant-centered approaching to teaching
Placing needs of group above desires of instructor
206
“Show, tell, do” method
Combine demonstration and verbal instructions, then have participants perform action in order to best learn it
207
Styles of teaching
—cue-based teaching
Continuous, reliable, precise verbal cues simultaneous with movement
208
Styles of teaching
—visual-based teaching
Demonstrate form and technique, provide comprehensive view from start to finish
209
Styles of teaching
—mirroring (mirror imaging)
Instructor teaches class facing participants
210
Styles of teaching
—reflective imaging
Instructor faces same direction as participants and uses mirror to teach movements
211
Styles of teaching
—timed coaching
Verbal coaching, motivational phrasing to push through timed movement sequences
212
Teaching methods
—part to whole
Teach one move before second move, add second move to first, repeat for rest of combination
213
Teaching methods
—repetitive reduction
Teach move, repeat until mastered; repeat with additional move
—then return to starting move and reduce reps
214
Teaching methods
—simple to complex (layering)
Teach combo at basic level - then add additional movements, range, or intensity for complexity
215
Teaching methods
—slow-to fast (half-time)
Teach exercise at slower rate - once mastered, speed up to appropriate tempo
216
The visual-auditory-kinesthetic model
Visual - learn by seeing or watching; demonstrations - observe body language
Auditory - learn by listening to directions - avoid unnecessary, wordy statements
Kinesthetic - learn through movement or touch
217
Three-dimensional cueing
Incorporates visual, auditory, and kinesthetic learning
218
Hands-on cueing
Instructor redirects participant through touch
219
positive-based cueing
Words that cue to the solution, not the problem
220
4-beat cueing and 2-beat cueing
4-beat - Counting down from 8. Providing verbal and/or visual cues on counts 4-3-2-1
2-beat - counting down from 8, providing verbal and/or visual cues on counts 2-1
221
Types of cues
—personal
—safety
—motivational/inspirational
Personal
—short, personal anecdotes - builds community and rapport
Safety
—reminds participants of proper tech.
—corrects improper movement
Motivational/inspirational
—positive cues about performance, effort or ability
222
types of cues
—alignment
—respiration
—rhythmical
Alignment
—describes body set-up or execution
Respiration
—reminds when and how to breath
Rhythmical
—indicates timing of movements or upcoming timing changes
223
Types of cues
—informational/educational
—numerical
—anatomical
Informational/educational
—explains reasons for and potential benefit of a movement
Numerical
—communicates numbers for counted portions of movement
Anatomical
—explains muscles or body parts involved
224
Types of cues
—directional
—empowering
Directional
—indicates direction of movement (left, right, front, back)
Empowering
—how a movement empowers participants beyond the gym
225
Types of cues
—spatial
—movement
Spatial
—one’s body in relation to other participants or equipment
Movement
—describes movement or pattern to be performed
226
Recommended facility temp, altitude and air quality in a facility/gym
Temperature - btwn 68-72 degrees F
Altitude - air at high altitude contains less oxygen than at low altitude
Air quality - exercise should not take place in env. Where Air Quality index (AQI) is higher than 150
227
Environmental concerns for group fitness
—cold weather: hypothermia
—consider wind chill; adequately cover skin; dress in multiple thin layers
Shivering, pale skin, blueing of lips, hands and feet
228
Environmental concerns for group fitness
—hot weather: heat exhaustion
Core temperature over 102 degrees F = heat exhaustion
—over 104 degrees F = heat stroke
Heat exhaustion
—profuse sweating, pale skin, dizziness, hyperventilation, rapid pulse
229
Environmental concerns for group fitness
—hot weather: heat stroke
Core temperature over 102 degrees F = heat exhaustion
—over 104 degrees F = heat stroke
Heat stroke
—sudden collapse and unconsciousness
—flushed, hot skin
—reduces sweating, shallow breathing, further increased HR
Death can occur if core temp. Goes above 107 degrees F
230
Humidity
If air is humid, water in sweat does not evaporate readily
—lowers ability to remove heat from body
231
Hyponatremia
Loss of sodium
—results in fluid retention
232
Hypokalemia
Loss of potassium
—results in weakness, fatigue, constipation, muscle cramping
233
Signs of OVER-EXERTION
—rapid breathing
—becoming disoriented, dizzy or lightheaded
—losing color in their face
—lack of sweating
—abnormally rapid heart rate
—fever
—nausea and vomiting
—confusion
234
Signs of DEHYDRATION
—confusion
—rapid heart rate
—rapid breathing
—passing out
—lack of sweating
—extreme thirst
235
Signs of FATIGUE
—shortness of breath
—chest pain
—irregular or rapid heartbeat
—dizziness or feeling light headed
—severe abdominal, pelvic or back pain
236
Emergency response activation plan
Should be prearranged by facility
—familiarize and follow protocols
—may have recording and reporting requirements for liabiltiy
237
Emergency response steps - 5
1. Survey surrounding area
—circumstances, condition of individuals, hazards to anyone nearby
2. Look for signs of trouble
—position of the individual, skin color, bleeding, level of consciousness, pain or discomfort, distress
3. Call emergency services
4. Communicate
—with the individual if she/he is conscious
5. Initiate CPR
—only if person is unresponsive
—begin after step 2 and have 3rd party call emergency services if available
—if no 3rd party call emergency services before starting CPR
238
For participants with asthma
Participant should have inhaler
—if not, breathing through nose or with pursed lips may reduce or dissipate symptoms
239
Overtraining syndrome (OTS)
Excessive frequency, volume, or intensity or training
—results in fatigue, recurring illness, loss of sleep, moodiness, decreased physical performance, overuse injuries
Reduce OTS risk by
—diversifying formats taught
—managing personal intensity
—coaching instead of demonstrating
—getting adequate rest and nutrition
240
A GFI should replace shoes every
100 hours, 500 miles, or 3-6 months of use
241
Tactics to preserve vocal health
—project from diaphragm
—avoid shouting and screaming
—rest voice
242
Professionalism
GFI are required to review, understand, agree to, and follow the AFAA Code of Professional conduct
243
Credible resources
Supported by evidence-based, peer reviewed research from respected organizations, groups, and individuals
244
Sources of continuing education
Workshops, trainings, readings and quizzes, online courses from approved providers
245
General liability insurance
Protects insured from ordinary negligence
246
Professional liability insurance
Covers professional negligence when participant sustains loss
247
Fitness community
Evolving, growing, dedicated group of people who follow, trust and regularly communicate with instructor
248
Fitness message
Benefit statement or philosophy related to fitness
249
Fitness mission
Informative statement about that instructor does (or wants to do)
250
Fitness vision statement
—inspirational statement about what instructor wants to be in the future
251
Social media etiquette
Target demographics using appropriate platform
—keep positive and meaningful
—follow social media campaign standards
