Ch 7: Day-Of Preparation for Classes Flashcards
What are (4) qualities of a GFI that produce an effective, adherence-boosting class experience?
Punctuality and Dependability (class starts/ends on time, arrive early and plan absences in advance). Professionalism (no negative comments about other class formats/fitness brands). Dedication (seek out CEUs to answer participants’ questions, have science-backed info)
How should you assess a room before class?
Check temperature and lighting, identify any potential safety hazards (notify staff if there are). Put visible signs on any broken equipment.
What are some common equipment issues?
Chipped dumbbells or barbells, torn rubber strips on steps, tears in resistance rubs, broken pedal clips, deflated stability balls, torn yoga mats, fraying suspension straps
What are (4) ways to position participants?
- Stagger arrangement (participants can all see instructor and vice versa): suggested for larger groups, dance-based, yoga, indoor cycling.
- Parallel lines (GFI can walk up and down lines during class): suggested for megaformer, circuit class with stations
- Circle (encourages sense of community and good for supervision): suggested for circuit training, boot camp and older adults
- Horizontal line (GFI can see everyone’s movement synchronized, if group size allows): suggested for barre, kettebell, suspension training
What is proper fit for indoor cycling?
Saddle should match height of thigh/lap. Knee should be 25-35 degrees of flexion when foot is at bottom of stroke. When standing on pedals, knee should be directly above and in line with pedal spindle. Handlebars same as saddle.
What are the (3) on-the-spot indicators that can be used to gauge participants’ potential limitations and alert the instructor to the type of progressions and regressions that may be needed?
Age: sometimes age may lead to limitations that will require regressions
Posture: poor posture is associated with some muscles being tight, others being weak. Provide regressions for limited ROM
New participation: more modifications may be needed at the beginning of a student’s experience
What are some examples of things a GFI should keep in their duffel bags?
First aid kit, extra batteries (mic), sports drink (in case someone is dehydrated or low blood sugar), water, hair tires, headbands, A/V cords to connect phone to music source, mints, snacks, towels, dry change of clothes, deodorant, wet wipes, essential oils
FAQ: I’m dealing with shoulder issues today. What can I do?
Listen to your body. Feel free to omit anything that doesn’t feel good to you today. If you are experiencing pain, please discuss this with your doctor.
FAQ: I tend to have knee troubles from time to time. What should I do in class today?
Every body is different, but some general tips could include reducing squat depth and lunge depth, and hinging your hips to initiate those movements. I can also offer alternative options for the lower body movement today and feel free to chose what feels best to you.
FAQ: How can I tone by triceps and lose the arm flab?
Spot reduction has not been shown to be effective. What would work best is a mix of resistance and cardio training, along with a sensible diet to eliminate excess body fat. We can also include triangle push-ups and tricep kickbacks to strengthen the triceps.
FAQ: What should I be eating after class?
If you don’t have specific diet restrictions, some people find great results eating or drinking a snack with a blend of protein and fast-digesting carbs within 30 mins after workout.
FAQ: What kind of shoes should I wear to class?
Consider investing in shoes with lateral support and little to no tread on sole so you can pivot quickly.
FAQ: The bike seat really hurts. What can I do to make this more comfortable?
Let’s check before next class to see if we can make any adjustments to improve comfort. Make sure biggest part of your butt is on the biggest part of the seat. Or buy gel seat cover. This will get more comfortable over time.
FAQ: I’ve been working out every day for a month and I’ve only lost 5 LBS. What can I do to lose more?
It’s great that you’ve been so committed! Some other things to consider would be a nutrient-dense diet, incorporating more movement outside of the gym like walking. Research shows that safe weight loss that’s sustainable is around 1-2 lbs per week, so you’re already making progress towards your goal!
