Ch. 6 - Teaching Multi-Training And Exercise Technique Flashcards

1
Q

Intro to multi-training
—progression
—regression

A

GFI should know common exercises associated with each format, perform them correctly, effectively cue and provide modifications for all exercises

Progressions
—an option to increase complexity, impact, or intensity of a movement or pattern

Regression
—option to decrease complexity, impact, or intensity of a movement or pattern

With solid knowledge, GFI are equipped to teach safe, effective classes and build credibility with participants

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2
Q

Cueing will always follow correct alignment of the 5 kinetic chain checkpoints:

A
  1. Starting with the feet straight ahead
    —knee in line with second and third toe
  2. Knees straight
  3. LPHC
  4. Shoulder girdle
  5. Head aligned with the upper arm
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3
Q

Flexibility exercises

A

—instructors should also be aware of tech. For flexibility exercise, specifically static stretching
—proper tech. For static stretching is necessary in instances where muscle imbalance correction is the goal
—in bad form, a stretch can exacerbate movement dysfunction

Common static stretches addressing overactive muscles include
—gastrocnemius
—hip flexor complex
—adductors
—latissimus dorsi
—pectorals
—upper traps

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4
Q

Exercise technique

A

—though every exercise differs in execution and tech., there are common guidelines that can be followed to emphasize safety and effectiveness

Working from bottom up, feet should be pointing straight ahead, and when appropriate, knees and feet should be in alignment
—when standing, knees should be soft and extended, in line with second and third toe
—the LUMBO-PELVIC-HIP-COMPLEX (LPHC), should remain neutral with abs and glutes engaged
—moving up, the back should also be neutral without thoracic rounding
—shoulders should be back and down, while cervical spine should remain neutral
—finally, arms should be extended when stretched out and like the knees should be soft and not locked
—wrists should be straight and in a neutral position

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5
Q

Providing modifications

A

Modifications - adaptations to movements in order to accommodate specific requests, making moves possible for indiv. With specific needs
—2+ more exercises to adapt for indiv. Needs, fitness goals and daily preferences

There will rarely be a time where class contains ppl with same level of fitness ability
—can easily modify simple things - like plane of motion, line of a pull, and the stability of the exercise surface

Push-ups and planks are two of the easiest exercises to progress, or regress
—to level down: lower the knees to the ground, or place hands on a bench - to reduce load on core and arms
—to progress: feet can be elevated, increasing challenge on arms, shoulders and core
—can also create modifications that alter stability demands: extending one leg, performing on a stability ball, or performing with rotations into side planks

Lunges - another foundational exercise that benefit from changes in body position and stability
—adjusting plane of motion is one of the easiest ways to provide options
—beginners will be more for table with lunges in one plane at a time (Sagittarius or frontal)
—advanced can perform multiplanar lunges — one lunge in each of the three planes, per repetition — add a higher neuromuscular demand
—can also progress by holding weights or performing on less stable surface

Squat jump
—performing just one with correct form and landing is difficult - even more if you repeat
—can regress by removing the jump - repeated bodyweight squats — then eventually can have them elevate heels - then eventually add jump
—stabilize landing for a couple seconds and then go again
—eventually can increase tempo
—can progress - with height of jump, distance jump, switching planes, or tempo

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6
Q

Exercise library
—dumbbell Romanian deadlift (RDL)

A
  1. Stand with feet hip-width apart and in line with knees
    —keep resistance at thigh level
  2. Retract and depress the shoulders. Slightly tuck the chin
  3. Keep back straight, slowly lower resistance by performing a hip hinge, lowering as much as flexibility permits
  4. Once end ROM is reached, activate the gluteal muscles to extend at the hips and raise the torso back up to starting position - repeat

Strength and resistance
—motion occurs at the hips

Progressions
—start with weight on the ground
—increase external resistance
—enhance proprioceptive demand

Regressions
—decrease load or reps
—decrease ROM

Common form mistakes
—rounding the back
—excessive knee flexion
—forward head

Cues to correct
—“squeeze the glutes”
—“keep knees soft; don’t lock them”
—“keep the head back”
—sit back and bend at hips”

Special considerations
—use caution with participants experiencing low back pain
—reduce ROM if form is compromised

Alternatives
—floor bridge
—standing hamstring curls
—partner-assisted hamstring curls
—deadlift
—single-leg RDL

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7
Q

Exercise library
—lunge

A
  1. Stand with feet hip-width apart and in line with knees
  2. Step one foot forward, allowing back heel to lift off ground
  3. The front foot should support most of bodyweight - bag leg serves as support
  4. Lower back knee as far as comfortable
  5. Push off front foot through heel and onto back leg - return to starting position

Joints where motion occurs
—ankle, knee, hips

Progressions
—add external resistance
—add multiple planes - sagittal, frontal and transverse lunges
—enhance proprioceptive demand
—increase reps
—make explosive by jumping

Regressions
—decrease range of motion
—perform squats

Common form mistakes
—feet turn out or in
—excessive lower back arch
—knees cave in
—knees over toes

Cues to correct
—“keep feet and knees pointed straight ahead”
—“take big step fwd to keep knee behind your toes”
—“squeeze your glutes and abs”
—maintain neutral cervical spine”

Special considerations
—those with knee pain or instability should avoid or perform an alternative
—seniors or pregnant women should control movement speed and form should be monitored

Alternatives
—single-leg balance, squats, alternating lunges, step lunges, multiplanar lunges, jump lunges, walking lunges

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8
Q

Exercise library
—prone iso-abs

A

Plank
Progressions
—single leg iso-ab
—iso-ab to push-up position
—iso-ab rotation

Regressions
—iso-ab on knees
—iso-ab on wall
—reduce time holding

Common forms mistakes
—pelvis dropping
—excessive arch in low back
—head dropping forward
—shoulders elevated
—holding breath
—hips too high
—hands clasped together
—legs together

Cues to correct
—engage core and glutes before starting exercise
—make the body rigid (like a board) from ears to knees
—depress shoulder blades and protract shoulders girdle
—keep forearms parallel
—legs and feet stay hip-width apart to prevent adductor assistance
—breathe normally

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9
Q

Strength-based exercises

A

—emphasize compound movements to achieve specific goals (strength and endurance)
—when selecting strength exercises, keep in mind larger muscle groups
—exercises using more than one muscle group are considered more functional

Effective cueing can be tricky in group env. Due to the wide variety of participant goals and abilities
—good idea to start with the least challenging version of exercise and then progress appropriately for the group
—always revisit easier version after challenging version is introduced

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10
Q

Squat to press

A

Squat to shoulder press with weights
Progressions
—increase external resistance
—squat, curl to one-arm overhead press

Regressions
—squat to curl
—standing curl to one-arm overhead press

Common form mistakes
—not completing each movement fully before starting the next
—swinging hips for momentum

Cues to correct
—keep chest tall and above hips, with back parallel to shins
—avoid swinging weight during curl
—focus on form over amount of weight lifted
—complete each movement individually before starting the next

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11
Q

Push-ups

A

Progressions
—elevate feet for decline push-up
—perform on one leg
—shift body-weight to one arm
—slow down eccentric portion
—wear weight vest

Regressions
—perform on knees
—perform on wall / bench

Common form mistakes
—low back arch
—head dropping
—not protracting shoulders at top of push-up

Cues to correct
—engage glutes and abs
—maintain neutral cervical spine
—protract by pushing at the top

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12
Q

Scaption

A

V shoulder lift
Progressions
—increase load or reps
—decrease stability of surface

Regressions
—decrease load or reps

Common form mistakes
—using momentum to swing weights up
—lower back arch
—forward head
—elbows bent

Cues to correct
—control weight through range of motion
—engage glutes and abs
—maintain neutral cervical spine
—keep arms straight or decrease weight

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13
Q

Bent over row

A

Progressions
—increase load or reps (regress with decreased)

Common form mistakes
—not maintaining neutral spine
—looking up
—not keeping shoulders down
—rounding low back

Cues to correct
—engage abs
—maintain neutral cervical spine
—tip forward at the hips like taking a bow

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14
Q

Renegade rows

A

Rows in plank with dumbbells
Progressions
—increase load
—add push-up btwn rows
—perform single-leg

Regressions
—decrease or eliminate load
—perform on knees
—lay prone on stability ball

Common form mistakes
—shifting side-to-side
—low back arch
—retracting and winging scapula or stabilization arm
—dropping head

Cues to correct
—engage glutes and abs
—stabilize hips to prevent shifting from side to side
—engage shoulder muscles of down arm and protract scapula
—maintain neutral cervical spine with eyes looking directly at floor

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15
Q

Single leg squat

A

Progressions
—squat lower
—add small weight to reaching arm

Regressions
—reduce range of motion
—put floating foot down for better control

Common form mistakes
—performing exercise too quickly
—knee caving in
—rotating at the trunk

Cues to correct
—pick a spot on the floor and keep eyes on it
—only squat as low as you can maintain perfect form
—sit back like you’re seating yourself in a chair

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16
Q

Single leg RDL

A

Progressions
—add weight

Regression
—reach to knee
—reach to shin
—use floating leg for light balance

Common form mistakes
—thoracic rounding
—not hip hinging
—locked knees
—trouble balancing

Cues to correct
—push your glutes back and bend at the hips
—soften the knees
—pick a spot on the floor and keep eyes on it

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17
Q

Tube walking

A

With band around ankles

Progression
—increase distance
—lower to a slight squat position
—increase resistance of band

Regression
—decrease distance
—reduce band resistance or use no band

Common form mistakes
—not keeping knees aligned w/ feet - allowing them to rotate in
—using momentum to rock the body

Cues to correct
—keep knees over feet by pushing the knee out
—decease resistance if rocking side to side
—engage glutes as you step out

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18
Q

Kettlebell swings

A

Progression
—increase load or reps (Regression opposite)

Common form mistakes
—not maintaining alignment or stability in the spine or shoulders

Cues to correct
—engage glutes and abs
—engage lats

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19
Q

Cardio-based exercises

A

—emphasize higher-intensity exercises that are often high impact
—maximize caloric burn and will sometimes incorporate strength-based movements
—when selecting cardio exercises - imp. To remember participants will often seek regressions and progressions - these should be planned in advance

The ultimate goal of cardio is to push both aerobic and anaerobic systems
—alternating btwn periods of high-intensity w/ low-intensity recovery periods results in overloading both energy systems
—it is imp. To understand during stead state exercise, sufficient oxygen is supplied to, and used by, the working muscles
—hence there is a balance btwn oxygen available for the body’s use and the intensity level of the exercise

As the exercise intensity is increased to the point oxygen demands and can no longer be met, anaerobic metabolism contributes to the energy requirements of the activity
—ex. If a person is performing a series of high-intensity power moves for 3 min. Followed by 1 min. Of Boyd conditioning work combined with low-intensity squats

Cont. incorporated work to rest program into workouts to enable participants to reap the benefits of cardio training

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20
Q

Burpees

A

HIIT, Interval, boot camp
Progressions
—increase tempo or reps
—increase jump height
—perform two push ups
—add a tuck jump

Regressions
—push-up from knees
—use bench
—take out jump
—step legs out one at a time

Common form mistakes
—low back arch
—turning feet out during squat
—allowing head to fall forward and shoulders to elevate during push-up

Cues to correct
—maintain feet in-line with knees
—engage glutes and abs
—maintain natural cervical spine
—keep shoulder blades down

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21
Q

Army crawl

A

Boot camp and HIIT
Progressions
—increase distance, time, or speed (regression is opposite)

Common form mistakes
—lifting hips too high while moving forward

Cues to correct
—engage glutes and abs
—decrease speed

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22
Q

Jack push climb

A

Jumping jack to push up to mountain climbers
—boot camp, HIIT, and interval

Progressions
—increase speed while maintaining form

Regressions
—no arms overhead for jumping jack
—stand up straight instead of jumping jack
—plank instead of push-up
—hold plank instead of mountain climber

Common form mistakes
—lack of core stability
—head drop during plank and push-up

Cues to correct
—slow down
—engage glutes and abs
—stabilize strong when kicking feet out behind you
—tuck chin in push-up and mountain climber

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23
Q

Tuck jumps

A

Boot camp, HIIT, interval
Progressions
—increase reps

Regressions
—decrease reps
—double squat in btwn
—decrease the intended height of knee drive
—prisoner squat

Common form mistakes
—not keeping feet pointed straight ahead
—allowing knees to cave inward
—low back arch
—looking down or looking up

Cues to correct
—maintain feet in-line with knees
—maintain neutral cervical spine

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24
Q

Speed skaters

A

HIIT and interval
Progressions
—increase speed
—increase depth when landing
—increase distanced jumped

Regressions
—decrease speed and distance jumped
—decrease depth of squat

Common form mistakes
—feet not pointing straight
—excessive forward lean
—rotation of trunk

Cues to correct
—keep feet, chest and face pointed ahead
—engage glutes and abs
—flex at the ankle, knee and hip

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25
Q

Overhead medicine ball throw downs

A

Strength & resistance, boot camp
Progressions
—increase reps and rate of throws
—increase weight of MB

Regressions
—decrease load
—decrease reps or rate of throws

Common form mistakes
—elbows bent
—low back arch
—not reaching completely overhead

Cues to correct
—emphasize lats by keeping elbows extended and following through
—engage glutes and abs
—pick a spot on the floor to aim your throw

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26
Q

Inch worms

A

Boot camp
Progressions
—walk hands out further, requiring more core activation

Regressions
—if not flexible enough to touch the ground, allow knees to bend
—decrease range of motion

Common form mistakes
—feet and knees not in alignment
—shifting weight side-to-side during walkout
—low back arch

Cues to correct
—feet and knees should stay in alignment straight ahead
—engage glutes and abs at bottom of movement
—keep hips parallel to the ground

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27
Q

Butt kick jumps

A

Butt kicker in a jump
Progressions
—increase reps
—perform in multiple planes of motion

Regressions
—decrease reps
—decrease intended height of heel drive

Common form mistakes
—not keeping feet pointed straight ahead
—allowing knees to cave in on landing
—low back arch
—looking down or looking up

Cues to correct
—maintain feet in-line with knees
—engage glutes and abs
—open up hips while keeping core activated
—maintain neutral cervical spine

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28
Q

Crab walk

A

Boot camp
Progressions
—increase distance, time or speed (Regression is opposite)

Common form mistakes
—feet too wide
—hips too high
—not maintaining shoulder depression
—side-to-side “waddling” motion
—rounding of spine

Cues to correct
—maintain alignment with knees and hips/shoulders, with feet pointing straight ahead
—keep shoulder blades depressed by “sliding” scapula toward your back pockets
—engage glutes and abs

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29
Q

Jump lunges

A

HIIT and interval, boot camp
Progressions
—box jumps
—single-leg

Regressions
—squat jumps
—stationary lunges

Common form mistakes
—hard landing
—knees caving in

Cues to correct
—land quietly, trying not to make a sound

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30
Q

Yoga based exercises

A

—yoga exercises can serve a variety of purposes - flexibility, balance, core and meditative purposes
—when selecting exercises, consider the intention of the session with a strong emphasis on cueing

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31
Q

Yoga methods

A

There are a variety of styles for teaching yoga that center around the efforts and practice of several masters from India who came to the West over the past years

  1. The Lyengar method
    —focuses on precision and alignment
    —typically a good foundation
  2. Bikram
    —use heat and repetition as a method for measuring progress
  3. Satchadinanda
    —attempts to integrate various components of yoga practice - asana, chant, breathing, relaxation, meditation - to achieve a feeling of completion
  4. Ashtanga
    —focuses on the fitness principle of overload
32
Q

Camel pose

A

On knees - Arching back to reach for ankles with head looking up to the sky
—pin shoulder blades together

Progressions
—lengthen palms down flat onto soles of feet

Regressions
—hands stay at the back of pelvis

Common form mistakes
—letting lower ribs lift up

Cues to correct
—draw ribs in, lift up through chest

33
Q

Chair pose

A

Progressions
—lift heels, lower buttocks to heels, extend arms forward
—place a block btwn thighs

Regressions
—perform pose near a wall so, in lowered position, tailbone just touches wall, offering support

Common form mistakes
—shoulders lift up toward ears
—knees not aligned
—low back arch

Cues to correct
—draw shoulders down away from ears
—draw knees evenly together
—lengthen spine and draw navel toward spine
—engage and lengthen through arms

34
Q

Crow pose

A

Kinda like a handstand but bent arms and knees are resting on elbows
—straight line from spine to neck
—not quite looking down but looking forward in front of you not the ground (just keeping neck in line with spine - not straight down but not straight up)

Progressions
—squeeze legs against arms, straighten elbows
—draw inner knees up near armpits

Regressions
—bring just one foot off floor at a time

Common form mistakes
—gaze directed back rather than forward

Cues to correct
—look slightly fwd, not back
—where eyes go, body follows
—elbows over wrists

35
Q

Downward-facing dog pose

A

Progressions
—perform on one leg and opposite arm

Regressions
—drop to knees

Common form mistakes
—faze forward (should be straight line from tailbone along spine to head and neck)
—back arched
—weight in hands

Cues to correct
—draw shoulders away from ears
—press through palms
—press through heels
—lift up through sits bones
—draw thighs toward back wall
—shift weight back into hips

36
Q

Eagle pose

A

Standing one one leg - cross the knees and bend to sit in a chair (lone leg is crossed over and foot should warp around standing calf)
—arms cross in front of you in prayer (crossed prayer though with one elbow crowing over the other then crossing again at wrists - palms face in towards each other)

Progressions
—after pointing toes downward, press foot back and hook top of foot behind lower right calf

Regressions
—use wall for balance

Common form mistakes
—general misalignment

Cues to correct
—stack shoulders over hips and elbows over knees

37
Q

Standing bow pose

A

Standing on one leg, lift opposite leg up into a scorpion behind you and grab your foot with the same arm as lifted leg
—other arm (Same as standing leg) reaches forward in front of you - right out from shoulders

Progressions
—use both hands when grabbing (full scorpion)

Regressions
—after grasping lifted foot, remain in this position
—use a wall for balance

Common form mistakes
—bending standing leg

Cues to correct
—engage leg through quadriceps

38
Q

Side angle pose

A

Side angle lunge - open to center with opposite arm reaching towards the side wall

Progressions
—bring right palm flat on floor and bring right thigh parallel to floor

Regressions
—rest right hand on block
—decrease bend in right knee

Common form mistakes
—back heel lifts as front knee bends

Cues to correct
—as front knee bends and torso lowers to side, press strongly into back heel as though pressing back wall away
—press through outside of back heel

39
Q

Warrior III pose

A

Standing on one straight leg - back leg lifts at a right angle
—you are facing the front with hips square (lifted leg hip turned down toward floor - not out)
—arms reach forward in front of you - straight line from hands down arms down spine and through lifted leg to toes
—head looks down - straight spine

Progressions
—draw arms back, palms down

Regressions
—balance on one foot with body upright
—balance on one foot with hands by sides

Common form mistakes
—chest sinks down
—back leg sinks down
—hips are uneven

Cues to correct
—lift through chest and draw shoulders back away from ears
—engage back leg
—press through heel and point toes to floor
—lower hip or lifted leg to align with other

40
Q

Wheel pose

A

Back bend!
Progressions
—lift heels, press tailbone toward ceiling
—walk feet closer to hands

Regressions
—support hands or feet on blocks

Common form mistakes
—knees and feet turning out

Cues to correct
—press tailbone toward ceiling
—chest forward
—keep feet and knees in line with hip

41
Q

Wild thing pose

A

Back bend - but opposite leg steps forward in front of other leg and opposite hand lifts up to reach toward the back wall
—in example, in back bend and left leg is stepped and elongated forward and right arm reaches toward back wall
—elongated back bend

Progressions
—bring left palm to floor, coming into upward bow pose

Regressions
—lesser backbends

Common form mistakes
—dropping hips
—not fully extending arm

Cues to correct
—lift up through hips
—extend through fingertips

42
Q

Cycle-based exercises

A

—emphasize athletic movements that could be used on a bicycle in a fast-paced environment
—indoor cycling has gained popularity through its appeal to all ages and levels of fitness w/in a non-impact, non-competitive env.
—the lack of complicated choreo and the ability to individually control intensity attracts individuals who have preciously found traditional cardio classes too technical and strenuous
—indoor cycling allows for competitive athletes, fitness enthusiasts, seniors, and special populations to ride side-by-side while obtaining their personal fitness and training goals

Many exercises can be progressed or regressed by increasing or decreasing resistance or speed
—standing exercise can be regressed by having the participant sit back down

43
Q

The benefits of indoor cycling are

A

—strengthens heart and lungs
—increases muscle tone in lower body
—decreases stress and anxiety levels, resulting in better sleep
—improves cholesterol and triglyceride levels
—increases energy levels
—easy to learn
—Highly individualized

44
Q

Cycling
—seated flat

A

Performance technique
1. Sitting in saddle (seat), riders pedal with moderate resistance at a cadence range btwn 80-100 RPM
2. Hands in comfortable position with slight bend in elbows and proper alignment of neck and spine
3. Upper body should be relaxed w/o over-gripping handlebars

Common form mistakes
—hips bouncing in seat
—knees bowing to outside
—arms overstretched to end of bars
—shoulders tense and raised toward ears
—toes pointing down

Cues to correct
—increase resistance until hips are no longer bouncing
—check bike set-up and draw knees in line with hips and ankles
—place hands on handlebars, close enough that it doesn’t feel like reaching
—relax shoulders and open chest
—lower heel at top of pedal stroke and point toes forward

45
Q

Cycling
—standing flat

A

Performance technique
1. Standing out of saddle, riders pedal with enough resistance to support body weight at a cadence range btwn 80-100 RPM
2. Spine should be neutral and hips should be stable, flexed forward, and aligned over pedals
3. Hands should be comfortably placed slightly farther out on bars to improve stabilization, w/ a slight bend in elbows and proper alignment of neck and spine
4. Slight side-to-side motion of torso is natural

Common form mistakes
—inadequate resistance to maintain control or support body weight
—hips unstable
—hips too far forward without any flexion
—excessive weight placed in hands/upper body or locked elbows
—excessive neck and shoulder tension

Cues to correct
—add enough resistance to maintain control
—stay strong through hips while allowing natural movement
—keep a slight bend at hips
—keep work in legs and use upper body for stabilization, slightly bending elbows
—avoid leaning on handlebars - keep neck and shoulders relaxed

46
Q

Cycling
—seated climb

A

Performance technique
1. Sitting in saddle, riders pedal w/ heavy to very heavy resistance at a cadence range btwn 60-80 RPM
2. Hands in comfortable position w/ a slight bend in elbows and proper alignment of neck and spine
3. Upper body should be relaxed w/o over-gripping handlebars
4. Hips may be slightly further back in saddle

Common form mistakes
—“mashing” pedals (pushing hard straight down to bottom of pedal stroke)
—excessive resistance
—over-gripping handlebars
—arms overstretched to end of bars
—shoulders tense and raised toward ears

Cues to correct
—use a full pedal stroke by engaging gluteus Maximus and hamstrings
—add enough resistance so pedaling at 60 RPM is challenging but attainable
—relax hands and upper body, focus on legs
—place hands on handlebars, close enough that it doesn’t feel like reaching
—relax shoulders and open chest

47
Q

Cycling
—standing climb

A

Performance technique
1. Standing out of saddle, riders pedal w/ heavy to very heavy resistance at a cadence range btwn 60-80 RPM
2. Spine should be neutral and hips should be stable, flexed forward, and aligned directly over pedals
3. Hands should be comfortably placed slightly farther out on bars to improve stabilization, w/ slight bend in elbows and proper alignment of neck and spine
4. Slight side to side motion of torso is natural

Common form mistakes
—inadequate resistance to meet objective
—excessive resistance
—hips too far forward w/o any flexion
—excessive weight placed in hands/upper body or locked elbows
—excessive neck and shoulder tension

Cues to correct
—add enough resistance so pedaling out of seat at 60 RPM is challenging but attainable
—if it is too hard to pedal at least 60 RPM or knees pain is felt, decrease resistance
—keep hips flexed and centered over pedals
—keep work in legs
—use upper body for stabilization w/ a slight bend in elbows
—avoid leaning on handlebars; keep neck and shoulders relaxed

48
Q

Cycling
—seated speed drills

A

Performance technique
1. Pedaling seated w/ light to medium resistance
2. Increase cadence to 110-120 RPM for short durations (ex. A set of 30-60 seconds or shorter speed pickups while maintaining same resistance)

Common form mistakes
—hips bouncing in seat
—knees bowing to outside
—arms overstretched to end of bars
—shoulders tense and raised toward ears
—toes pointing down

Cues to correct
—add enough resistance to maintain control
—draw knees in line w/ hips and ankles
—place hands comfortably on handlebars, so it doesn’t feel like reaching
—relax shoulders and open chest
—lower heel at top of pedal

49
Q

Cycling
—sprints

A

Performance technique
1. Pedaling seated w/ moderately heavy to heavy resistance
2. Stand up and accelerate hard to increase leg speed to 100-120 RPM
3. Then sit for 10-20 seconds

Common form mistakes
—not starting w/ enough resistance before standing into acceleration
—not using enough resistance, resulting in bouncing in saddle
—toes pointing down through pedal stroke
—leaning on handlebars

Cues to correct
—increase resistance until standing is necessary to maintain
—resistance should be heavy enough that it can only be maintained at a high speed for a few seconds
—keep the foot flat through front of pedal stroke
—keep body weight in legs

50
Q

Cycling
—attacks

A

Performance technique
1. While pedaling seated w/ moderately heavy to heavy resistance (60-80 RPM), stand and accelerate leg speed by 10-20 RPM out of saddle for short period of time
2. Return to saddle and slow leg speed while maintaining resistance
3. Perform in a series of 3-5 for ~15-30 seconds per “attack”

Common form mistakes
—not using enough resistance to stand up with control
—using too much resistance to effectively accelerate
—excessive body weight (leaning) on handlebars

Cues to correct
—increase resistance until it is easier to stand than sit
—use enough resistance that it feels hard, but leg acceleration is still possible
—keep weight in legs, not arms (hands)

51
Q

Cycling
—jumps

A

Performance technique
1. Started in seated position, keeping leg speed (RPM) constant, lift hips out of saddle for a short period of time
2. Return to saddle
3. Repeat alternating sequence of sitting to standing to sitting

Common form mistakes
—using too little resistance
—“slamming” down on saddle
—putting too much weight in handlebars and “hoisting” up with upper body

Cues to correct
—use enough resistance to maintain stabilization in and out of saddle
—use control and sit back lightly
—keep transitions smooth
—use handlebars for stability and balance but keep weight in legs and lift from hips

52
Q

How would you cue a participant in warrior III pose with uneven hips?

A

“Press through the heel and point the toes toward the floor.”

53
Q

Which of the following is a basic regression option for a kneeling push-up?

A

Place the hands on an elevated, stable surface while keeping the hips straight

54
Q

Which of the following is a regression modification for a single-leg Romanian deadlift?

A

Two-leg Romanian deadlift

55
Q

Which of the following is an appropriate exercise regression for a lunge exercise?

A

Decrease lunge depth

56
Q

What is a common overactive muscle that could be included during static stretching?

A

Gastrocnemius (superficial two-headed muscle that is in the back part of the lower leg - calf)
—complex muscle that is fundamentally involved in walking and posture

57
Q

Which of the following terms refers to a Group Fitness Instructor offering an incremental increase in exercise intensity or difficulty?

A

Progression

58
Q

In order to introduce more challenging options during a class, an instructor should do which of the following?

A

Start with the base movement and increase complexity after pattern has been established

59
Q

Which of the following is an example of a proprioceptive progression for a base of support?

A

Using a BOSU ball for a dumbbell shoulder press

60
Q

How often should instructors plan movement accommodations?

A

Whenever needed

61
Q

In class, you see a participant doing a push-up with an arched lower back. What is the appropriate cue to correct this?

A

“Engage glutes and abs”
—NOT “maintain neutral cervical spine”

62
Q

Pick a spot on the floor and keep your eyes on it, is a cue to correct which common form mistake?

A

Trouble balancing

63
Q

When performing the army crawl, what kinetic chain checkpoint commonly needs correction?

A

LPHC

64
Q

What is a proper progression for a burpee?

A

Add a tuck jump

65
Q

Unstable hips is a common form mistake for which of the following cycle positions?

A

Standing flat

66
Q

Which of the following represents the best way to regress an exercise?

A

Limit the range of motion

67
Q

Which of the following represents a regression?

A

Staggered-stance to two-leg

68
Q

When it relates to effective cueing, why is it a good idea to start an exercise with the least challenging version?

A

To allow all participants to feel successful and challenged

69
Q

Which of the following terms refers to a Group Fitness Instructor offering step-by-step decreases in exercise intensity or difficulty?

A

Regression

70
Q

If you cued a participant, “Press through your palms,” in downward dog what kinetic chain checkpoint would have prompted that cue?

A

Shoulders

71
Q

What version is the best to start with when demonstrating a jump lunge in class?

A

Stationary lunges

72
Q

How would you correct a participant whose hips are bouncing on the bike seat?

A

Increase resistance

73
Q

If a participant is uncomfortable or unable to perform a burpee with proper form and technique, which of the following is an appropriate regression to help the participant feel successful?

A

Push-up on knees

74
Q

Changing to a step-touch from a grapevine is an example of a modification that decreases which of the following?

A

Complexity

75
Q

Bend forward at the hips” is an appropriate cue for which of the following strength exercises?

A

Bent over rows

76
Q

What is the proper regression for camel pose?

A

Place hands at the back of the pelvis

77
Q

Which of the following is the most appropriate cue to correct a participant performing a single-leg squat?

A

Sit back like you’re seating yourself onto a chair