Ch. 8 - Adapting To Class Dynamics Flashcards

1
Q

Pre-class set up

A

Unexpected situations happen - by implementing general procedures on

Pre-class set up
—organizing room, cueing music, checking mic, arranging participants as they come in
—being aware, organized and prepared will set the tone for class and make transition into workout seamless, giving participants confidence in their instructor
—generally should arrive 15 min. Early to prepare for class - allow time to evaluate equipment and ensure sound system is working property

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2
Q

Music and mic setup

A

Music set up
—test music
—test music volume (not to exceed 85 dB)
—Play music to set tone and create excitement
—set tempo to appropriate BPMs
—silence any mobile devices
—bring backup music

Mic check
—check battery
—use a windscreen (foam cover)
—check mic volume to ensure instructor and music can be hear clearly
—position mic correctly on body

To presence issues that could delay class, maintain an “instructor kit” w/ following items
—aux cord w/ 1/4 in. Adaptor
—batteries (AA, AAA, and 9 volt are most common)
—back up CD w/ useable class music
—charger for digital music device
—instructor mic belt
—windscreen
—disposable ear plugs for participants who may be sensitive to sound

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3
Q

Equipment needs

A

Set up equipment before class to build rapport and optimize arrangement of participants
—inform what is needed to can set up stations before class
—common signs of equipment deterioration include tears, chips, fraying, or peeling
—look for broken pedal clips on cycles, cracks in step platforms and holes or tears in yoga mats
—remove any broken or dysfunctional items from floor - or indicate malfunctioning equipment with signage (follow up w/ facility staff to report broken equipment)
—in cycling classes or classes w/ large equipment - bikes / equipment should be spaced far apart to ensure safe mounting and dismounting

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4
Q

Bike seat setup

A

Bike seats should be adjusted to come up against the participant’s hip
—the seat should be moved to locate the knees over the toes once seated
—handlebars should be set to an appropriate height and distance to ensure a neutral spine

Practice w/ standard guidelines
1. Sit comfortably on saddle, move one crank fwd and down until perpendicular to floor w/ pedal parallel to floor

  1. Place heel on pedal w/ foot parallel to floor - knee should demonstrate a relaxed, extended position (7 degree flexion). Adjust seat height accordingly
  2. Sit comfortably on saddle, move one crank fwd until it is parallel to floor
  3. Place ball of foot directly over the pedal spindle (middle portion). The bump just below kneecap (tibial tuberosity) should align directly over spindle - adjust fwd and rear position of seat accordingly
  4. Sit comfortably on saddle and place hands on most comfortable position of handlebars w/ spine as neutral as possible. Adjust handlebar height and travel until weight is evenly distributed btwn rear-end and wrists
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5
Q

Participant arrangement

A

Arrangement of participants is imp. For safety and success of class
—consider spacing needs to participants
—proper tech. Is essential for participant safety, so position to see all participants and for them to see you

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6
Q

4 arrangement types

A
  1. Staggered
    —allows instructors to teach from front of room while being able to view all participants
    —may create some obstructed views of demonstrations
    —it is imp. To ensure adequate space to be attentive through various lines
    —windows
  2. Row arrangement
    —3 rows all directly behind each other
    —allows instructors to move through room to coach participants using large equipment
    —may have some space limitations, and indiv. At ends may feel excluded
    —imp. To remember to visit those ends and ensure adequate space
  3. Circuit arrangement
    —pods around room
    —allows instructors to move from station to station, coaching specific to exercise at each one
    —can create space and equipment constraints and may reduce quality of feedback if multiple exercises are being performed simultaneously
  4. Circle arrangement
    —instructor in middle and participants circled around
    —allows circular jogging and forward and backward movement toward center of room
    —req. instructor’s back to be turned to participants at times, which can complicate explanations and demonstrations
    —instructors may have difficulty navigating among participants

Staggered arrangements are helpful for classes heavy in instructor demonstration, while classes w/ large equipment might benefit from a row or circuit arrangement

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7
Q

If class is interrupted, tips to get back on track ASAP

A

—give participants a task or exercise while you address interruption
—use interruption to prompt participants to grab a drink or check HR
—make interruption go away as quickly as possible
—give class instructions first, and then attend to indiv. Needs
—assign a participant to count reps and time while you address problem

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8
Q

Unexpected participants

A

A good instructor has ability to adapt to conditions of each class
—sometimes a set list of participants is created due to limited space or equipment
—best way to address an unexpected participant is to talk to the person one-on-one before class starts or after class to avoid disrupting others

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9
Q

Space limitations

A

—when space becomes an issue, movements and equipment need to be adjusted to make sure all participants are able to safely execute exercises
—instructors can have participants perform exercises standing in place to reduce the risk of running into or tripping up another participant
—on some occasions, only option will be to turn participants away

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10
Q

Equipment changes

A

Facilities often change equipment inventory over time
—instructors must practice w/ this equipment in advance before use
—planning backups for equipment (both audio and exercise) will help instructors mitigate these issues

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11
Q

Timing challenges

A

Instructors running late on a previous class or at beg. Of class can limit time available for workout
—in these classes, instructor should adjust the lease important or most time-consuming portion of class to accommodate for loss of time

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12
Q

Managing conflict

A

The best way to manage conflict is dealing w/ it right away
—common conflicts incl. new participants occupying a regular’s spot or limited equipment availability
—offer suggestions that make both participants feel valued
—ask regular participant to show new participant how class works

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13
Q

Managing participants

A

Participants who gravitate toward front row typically seek attention, while those in back rows tend to shy away from spotlight
—imp. For instructors to manage those personalities appropriately to engage everyone effectively

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14
Q

Monitoring

A

Act of observing movements to ensure proper form and functioning of the kinetic chain - should be done throughout class

During bilateral movements - teach the move on right and monitor left

After a new or starting movement cue
—once cued and moving, focus on watching class execute movements

After a timed sequence starts
—when doing a move for 30 sec., an instructor can cue the move, say “start” and then walk around and monitor

During simple movements - cue simple move like “jog in place” then walk around or jog w/ class with focus on monitoring effort, execution and energy

During countdowns - start countdown then walk around and monitor during remaining reps

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15
Q

New participants

A

Often need time to work through learning curve
—allow room for participants to learn and experiment before transitioning or correcting

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16
Q

Two main types of monitoring
—physical monitoring

A

Act of monitoring everything about physical movement

Physical signs that may show a participant is in need of assistance, extra cueing or motivation
—not performing full range of motion
—low effort
—poor form
—talking to neighbors
—excessive breathing, gasping
—putting equipment down
—stopping completely

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17
Q

Two main types of monitoring
—emotional monitoring

A

Act of monitoring the participant’s emotional response to the workout

Emotional signs that show a participant is in need of assistance, extra cueing or motivation
—looks of confusion or frustration
—looking at clock or door
—avoiding eye contact
—poor posture
—heavy sighs
—going extra fast or particularly slow
—excessive stopping

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18
Q

Assessing and ensuring movement quality

A

Understanding possible muscle imbalances and limitations allows an instructor to give cues for corrective movement in class
—instructors can do a light assessment before and during class w/ following in mind
—every movement and exercise performed is an opp. To evaluate someone’s posture
—take opp. To evaluate movement and potential postural imbalances

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19
Q

Assessing and ensuring movement quality video

A

Proper postural alignment helps produce effective and safe movement
—makes all diff. In maximizing strength and power gains and also makes sure you have the proper length to tension relationships necessary to help muscles do work around joints

When observing posture, instructors are looking very closely for muscle imbalances
—in general, when muscle imbalances are present, muscles associated w/ one or more joints can wind up in a shortened state while others are in lengthened state - over time can lead to injury

Posture is often viewed as being static, but posture is actually constantly changing to need demands placed on kinetic chain
—pain that starts in one place can lead to another spot

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20
Q

Assessing and ensuring movement quality video
—3 common postural distortion patterns

A

Postural distortion patterns = common malalignments and muscle imbalances that develop based on a variety of factors - a sedentary job, injury, stress, sleeping in awkward position, sheer social media rage

3 common distortion patterns have been identified
1. Pes planes distortion syndrome
—characterized by foot pronation, flat feed and addicted and internally rotated knees, better known as knock knees
—look for flat feet and internally rotated knees

  1. Lower crossed syndrome
    —characterized by an anterior tilt to the pelvis or an arched lower back
    —arched lower back
  2. Upper crossed syndrome
    —characterized by a forward-headed rounded shoulders - hunched
    —forward head and rounded shoulders

In all of these looking at shortened muscles, lengthened muscles, altered joint mechanics, decreased flexions, increased flexions
—GFI needs to be super observant about assessing static posture of participants
—obvious and naturally occurring

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21
Q

There are 5 kinetic chain check points to help you systematically view the body in an organized fashion

A
  1. Foot and ankle
  2. Knees
  3. Lumbopelvic hip complex
  4. Shoulders
  5. Head and cervical spine
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22
Q

Postural distortion patterns

A

Common postural malalignments and muscle imbalances individuals develop based on a variety of factors (lifestyle, occupation)

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23
Q
  1. Pes planes distortion
A

—formally known as pronation distortion syndrome
—foot pronation (flat feet) and addicted and internally rotated knees (knock knees)

Short muscles
—Gastrocnemius
—Soleus
—Peroneals
—Adductors
—Iliotibial (IT) band
—Hip flexor complex
—Biceps femoris (short head)

Lengthened muscles
—Anterior tibialis
—Posterior tibialis
—Gluteus medius/maximus

Increased
—knee adduction
—knee internal rotation
—foot pronation
—foot external rotation

Decreased
—ankle dorsiflexion
—ankle inversion

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24
Q
  1. Lower crossed syndrome
A

Anterior tilt to the pelvis (Arched lower back)

Short muscles
—Gastrocnemius
—Soleus
—Hip flexor complex
—Adductors
—Latissimus dorsi
—Erector spinae

Lengthened muscles
—Anterior tibialis
—Posterior tibialis
—Gluteus maximus
—Gluteus medius
—Transverse abdominis

Increased
—lumbar extension

Decreased
—hip extension

25
Q
  1. Upper crossed syndrome
A

Forward head and rounded shoulders

Short muscles
—Upper trapezius
—Levator scapulae
—Sternocleidomastoid
—Scalenes
—Latissimus dorsi
—Teres major
—Subscapularis
—Pectoralis major/minor

Lengthened muscles
—Deep cervical flexors
—Serratus anterior
—Rhomboids
—Mid-trapezius
—Lower trapezius
—Teres minor
—Infraspinatus

Increased
—cervical extension
—scapular protraction / elevation

Decreased
—shoulder extension
—shoulder external rotation

26
Q

General safety considerations video - part 1

A

Instructors responsibility to keep it safe / prevent injury and be on lookout for any potential issues

  1. Equipment safety
    —person using equipment incorrectly can injure themselves and others
  2. overexertion - dangerous
    —stopping class to help someone struggling or in need of medical attention is your number one priority
    —warning signs of overexertion: rapid heart rate, fever, nausea and vomiting, disorientation, confusion
  3. Dehydration
    —disorientation, a rapid HR, rapid breathing, dizziness, lack of sweating, and extreme thirst
27
Q

General safety considerations video - part 2

A

Things you need to pay attention to - serious things that could req. immediate medical attention
—shortness of breath
—chest pain
—irregular or extremely rapid heartbeat
—feeling lightheaded as if they are going to pass out
—any kind of severe pain, especially in back or abdomen

28
Q

Recommended air temperature for a facility is

A

68-72 degrees Fahrenheit or 20-22 degrees Celsius When participating in most group fitness formats (unless doing yoga yoga class)

29
Q

Sound levels are measured in

A

Sound levels are measured in decibels
—once you get over 85 decibels avg. over an 8-hour period, you are in trouble
—instructors should balance volume of music and volume of voice to avoid yelling and damaging voice
—if participants are having trouble following music, consider turning up base so they can feel the beat while still hearing instructor cues
—in general louder the music, shorter amount of time it takes for noise-induced hearing loss to occur
—know your decibels and consider long-term hearing of yourself and participants before turning up volume

30
Q

General safety considerations video - pt. 3

A

Flooring
—wood flooring is soft enough for impact and smooth enough for movement
—carpeting, rubber, cement make movements more diff. And inc. risk of injury

Higher risk of injury exercises
—SL dead lifts, hurdler stretch, SL sit-ups, overhead kettlebell swings, good mornings

If you do end up in emergency situation, imp. To get certified in CPR, AED and first aid - make sure there is an emergency protocol in place and that everyone in facility knows it
—recognizing risk as early as possible - look for signs that someone is in trouble - obvious distress, position of individual (if they are standing, seated, crouching, doubled over, skin color, bleeding, consciousness, pain

Next step of assessment
—communicate to assess person’s conditions
—a few concise, direct questions: what happened? How are you feeling? Where is the pain? Any medical conditions we should know about?

31
Q

Temperature - exercised environment

A

—one variable often overlooked is the environment of an exercise class
—most of the time, classes will be in an indoor, temp.-regulated room controlled by fitness facility - however opp. Sometimes allow for instructors to teach outdoors

A responsible temp. For exercise class is around 68-72 degrees F or 20-22 C
—participants living in diff. Climates will have diff. Levels of temp. Acclimation
—age and gender also factor in to hot or cold tolerance

If weather or temp. Make outdoor exercise dangerous - Instructors should be prepared to do the following
—move class to a climate-controlled space
—minimize time in extreme weather
—actively alter exercise sessions if signs of weather-related stress are observed
—have appropriate emergency equipment available (ice, cold water, cold packs, mobile phone)

32
Q

Exercise in the heat

A

During exercise, the human body expends about 70-80% of the energy produced as heat
—this makes heat injury (hyperthermia) a serious threat for anyone taking part in physical activity in hot conditions
—if core temperature rises above 102 F (38.9 C), heat exhaustion can occur

33
Q

Heart exhaustion is characterized by

A

—profuse sweating
—pale skin
—dizziness
—hyperventilation
—rapid pulse

As core temp. Pushes over 104 F (40 C), the dangerous condition of heat stroke can occur - symptoms are
—sudden collapse and unconsciousness
—flushed, hot skin
—reduced sweating
—shallow breathing
—further inc. HR

Death can occur if core temp. Rises to 107 F (41.7 C)

34
Q

Humidity

A

—humidity can affect the way the body cools itself
—if the air is humid, the water in sweat does not evaporate into the surrounding air readily, lowering sweat’s ability to remove heat from the body
—high levels of caution should be taken when exercising in hot and humid conditions

35
Q

Exercise in the cold

A

—when exercising in temp. Below freezing, always make sure skin is adequately covered
—wind chill should also be considered
—highly recommended to dress in multiple thin layers of clothing that can be progressively removed or placed back on throughout class
—head covering is also recommended, as it can be removed or replaced easily

36
Q

Hypothermia

A

Lowering of core body temp. To 95 F (35 C) can occur any time env. Conditions are colder than internal body temp.
—as temp. Drops, shivering occurs
—shivering will cease as core temp. Drops below 85-90 F (29.5-32.2 C) followed by death if core temp. Falls below 85 F (29.5 C)

Symptoms of hypothermia include
—shivering
—pale skin
—bluing of lips, hands and feet

When this occurs, instructor should remove participant from exercising and get into warm, dry space to recover
—if participant stops shivering , medical attention should be sought right away

Advanced stages of hypothermia may also see affected indiv. Become confused, lose coordination and potentially lose consciousness
—cold env. Can inc. blood pressure through generalized vasoconstriction - may exacerbate issues for those with hypertension

37
Q

Altitude

A

—as altitude increases, atmospheric pressure decreases and concentration of oxygen molecules is also reduced
—this means same breath of air at high altitude will contain less oxygen than one at low altitude
—red blood cells become less saturated with oxygen
—heart therefore must pump more liters of blood per minute to maintain oxygenation
—for ex. VO2max has been shown to be reduced by up to 27% at 4,000 meters of elevation

38
Q

Air quality

A

Poor air quality affects outdoor exercise by reducing oxygen levels as well
—ozone has been shown to dec. V02max and other respiratory function, while sulfur dioxide can cause issues of bronchoconstriction for ppl with asthma, carbon monoxide binds hemoglobin, thus reducing oxygen transport in a manner similar to altitude
—dust and smoke are also highly irritating to the cardiorespiratory system

39
Q

Air quality index

A

The U.S. env. Protection agency (EPA) developed the Air Quality Index (AQI) with values ranging from good to hazardous
—exercise should not take place in env. Where AQI is higher than 150, with those sensitive to air pollution avoiding exposure to values over 100

AQI
0-50 - good, green
51-100 - moderate, yellow
101-150 - unhealthy for sensitive persons, orange
151-200 - unhealthy, red
201-300 - very unhealthy, purple
301-500 - hazardous, maroon
—values 500+ are considered beyond AQI - follow recommendations for hazardous category

Air quality can have an adverse effect on indiv. With asthma
—these indiv. Typically keep a bronchodilating inhaler at hand for use prior to exercise or at the onset of symptoms
—breathing through nose or with pursed lips may reduce or dissipate symptoms of asthma

40
Q

Managing risk

A

Risk of an injury or other emergency in GF classroom can never be fully avoided
—but instructors can design classes that emphasize injury prevention
—through progressive application of integrated fitness, specially during movement prep segment
—strains, sprains and other non-contact injuries can be further avoided by matching the movement prep to higher-intensity main body workout to ensure the body will be ready

41
Q

When teaching a small-group circuit training class, an unexpected participant shows up. The class requires participants to sign-up in advance due to limited space and equipment. How should you handle the situation?

A

Talk to the participant about the class requirements and allow them to wait and see if there is a no-show so they can try the class

42
Q

An industry standard is the necessity for Group Fitness Instructors to be competent in the emergency response protocol for participants who experience which of the following?

A

Cardiac arrest

43
Q

Which of the following exercise is contraindicated in the group fitness setting?

A

SL dead lifts

44
Q

Which of the following is a common postural malalignment?

A

Pronation distortion syndrome

45
Q

Where can an instructor learn more about proper reporting procedures and where equipment is located in the event of an emergency?

A

Emergency response activation plan

46
Q

Which of the following is characteristic of heat exhaustion?

A

Profuse sweating, pale skin, dizziness, hyperventilation, and rapid pulse

47
Q

In class, you notice a participant gasping for air and moving with poor form. What is the best way to respond?

A

Offer a regression option, monitor the response

48
Q

Exercise should not take place in environments where the AQI (Air Quality Index) is higher than which of the following?

A

150

49
Q

When space becomes an issue, what is the most important factor for an instructor to consider?

A

Ability to execute exercises

50
Q

While instructing a class, you notice a participant who has a predominantly forward head and rounded shoulders. Which of the following is the postural distortion pattern you have observed?

A

Upper-crossed syndrome

51
Q

Which is an effective method for teaching a movement that helps ensure participant safety?

A

Perform a move on to the right side and observe participants doing it to their left

52
Q

Which participant arrangement pattern would be most appropriate for a workout involving large equipment?

A

Row arrangement

53
Q

Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level?

A

85 dB

54
Q

A static postural observation could assess an individual’s posture from which of the following positions?

A

Standing

55
Q

Which of the following is a physical sign that a participant may be in need of extra cueing?

A

Talking to neighbors

56
Q

Which of the following is the best approach for dealing with conflict in the classroom?

A

Deal with it right away and head-on in a positive manner

57
Q

In lower crossed syndrome, the latissimus dorsi is often short, and which of the following is often lengthened?

A

Gluteus Maximus

58
Q

A guest shows up for your class, but is new to the gym and has not yet purchased a group fitness package. How do you handle this situation?

A

Talk to guest one-on-one before or after class to avoid any disruptions

59
Q

While teaching a class, your microphone suddenly stops working. Which of the following options is the best way to maintain class flow?

A

Give the participants a specific task while you take a minute to see if you can quickly fix the problem