Ch 4: Key Considerations for Group Fitness Classes

Question 1

A good exercise room has good ventilation, with a temperature adjustable between ____ and ____ for most types of class formats.

Answer 1

65 and 85 degrees F

Question 2

A ______ environment is the most stressful environment for exercising as it increases the risk for hyperthermia.

Answer 2

Hot, humid. This reduces the body’s ability to lose heat.

Question 3

_______ develops in non-acclimatized people and is typically the result of inadequate circulatory adjustments to exercise coupled with fluid loss. Symptoms are: weak, rapid pulse, low BP, headache, nausea, dizziness, weakness, paleness, cold/clammy skin, profuse sweating

Answer 3

Heat exhaustion. Participant should receive immediate medical attention.

Question 4

_______ is a complete failure of the heat-regulating mechanisms, with core temperature exceeding 104. Symptoms are: hot/dry skin, bright red skin, rapid/strong pulse, labored breathing, elevated body temp.

Answer 4

Heat stroke. Participant should receive immediate medical attention

Question 5

It takes approximately ____ to _____ days for most healthy individuals to acclimate to engaging in physical activity in a heated environment.

Answer 5

10 to 14

Question 6

Working out in _____ can cause vasoconstriction, which increases blood pressure and may cause a problem with people with hypertension.

Answer 6

Cold environments

Question 7

What are some tips to work out in cold environments?

Answer 7

1. Wear layers. 2. Allow adequate ventilation. 3. Select garment materials that allow the body to give off heat during exercise and retain heat during cool down.

Question 8

How should GFIs choose their apparel?

Answer 8

Wear something that allows participants to see your body movements. Choose moisture-wicking fabrics. Proper footwear with cushioning and support. Replace athletic shoes after 3-6 months of regular use (cushioning will wear down)

Question 9

What should you consider with regard to exercise equipment?

Answer 9

Pieces to use in one class (i.e. 1-2 pieces plus prop like bench for strength day or 1-2 for cardio days). Too many pieces of equipment could intimidate some people.

Question 10

Music should be kept under _____ decibels, to protect your hearing, participants’ hearing, and your voice.

Answer 10

85

Question 11

Music tempos for common modalities:

1. Mind body classes like pilates or yoga
2. Step class, cycling
3. Group strength
4. Faster paced, mid-high impact classes

Answer 11

1. < 100
2. 100 - 122
3. 122 - 129
4. 130 - 160

Question 12

How can you promote self-responsibility in terms of monitoring exertion?

Answer 12

Inform the class of how they should be feeling (i.e. increased breathing during conditioning, heart/breathing slowing down during cooldown). Tell them it’s up to them to determine their intensity based on fitness levels and goals.

Question 13

What are (3) methods of monitoring cardiorespiratory intensity?

Answer 13

1. Carotid pulse (taken just to the side of the larynx)
2. Radial pulse (taken on the wrist, in line w/thumb)
3. Temporal pulse (taken at left or right temple)

Question 14

How do you determine someone’s maximum heart rate?

Answer 14

220 - age

Question 15

What are (3) ways to determine how hard a participant is working in class?

Answer 15

Talk test. (If they can say a full sentence but still feel like it’s a good workout, it’s appropriate for cardiorespiratory conditioning). RPE (scale of 1-10). Dyspnea scale (difficulty breathing on scale of 1-4)

Question 16

What is often the first and most obvious warning sign to a GFI that a participant is working too vigorously?

Answer 16

A breakdown in proper form and exercise execution. GFIs can make statements to ensure class about proper execution and how to reduce intensity through modifications. Other warning signs: labored breathing, excessive sweating, dizziness.