Ch 2: Getting to the Core of Class Offerings Flashcards
What are classes that follow a well-written script with music, cues, and moves outlined from start to finish?These discourage variations among instructors and room for modifications but participants can gauge intensity more effectively.
Pre-choreographed class formats
What are classes where instructors receive guidelines and suggestions for what class should include, but can make their own choices about movements and songs in class?
Pre-planned class formats
What are classes where instructors choose own music, class design and choreography? These may reduce boredom for instructors and participants, but participants are unaware of what to expect.
Freestyle class formats.
What portion of the class is designed to raise internal body temperature and increase blood flow to muscles in preparation for the activity to follow? It should include dynamic moves and all major muscle groups
Warm-up
Increased metabolic rate, gradual redistribution of blood flow to working muscles, decreased muscle-relaxation time following contraction, increased speed/force of muscle contraction, increased muscle/tendon/ligament elasticity, reduced risk of abnormal heart rhythms and increase in energy to limit lactic acid buildup are all benefits of _________
Warming up
How would having a cold environment or older participants impact the warm up?
Additional time should be given
What are the segments of a fitness class?
Pre-class preparation, warm up, conditioning, cool down
What are the major muscles groups?
Those used during ADLs (calves, thighs, hips, torso, back, chest, shoulders)
How should stretching be done?
All muscle groups (those used in class plus those used daily). Static stretches 30-60 secs, 2-4 reps per muscle group, 2-3 days/week. Don’t do ballistic/bouncy stretching, which can cause injury.
What is it called when special receptors within the muscle fibers detect excessive lengthening and then stimulate the muscle to contract?
Stretch reflex, and it can cause injury if muscles are stretched too far
What are the (5) health-related components of physical fitness?
Cardiorespiratory endurance (body’s ability to supply oxygen to working muscles), muscular endurance (ability to perform repeated contractions), muscular strength (ability to exert maximal force), flexibility (range of motion at joint), and body composition (fat vs. fat-free mass in body)
What are the (6) skill-related components of physical fitness?
Agility (rapidly and accurately change body position), coordination (smoothly perform complex moves), balance, power (rate at which work is performed), reaction time (between stimulus and movement), speed
What are the general recommendations for aerobic/cardio endurance exercise?
For most adults: 30-60 mins of purposeful moderate exercise or 20-60 mins of vigorous exercise, 3-5 days/week
What are the general recommendations for resistance-based exercise?
For most adults: each major muscle group trained 2-3 days/week, no time identified. 60-70% of 1 RM to improve strength, increased to 80% for experienced lifters. 40-50% 1 RM for older and sedentary people, <50% to improve muscular endurance
What are the general recommendations for flexibility training?
More than 2-3 days/week, daily is the most effective. Stretch to point of feeling tightness of slight discomfort. Static stretches 10-30 secs for most adults, longer for older adults
