Chapter 10 - Program Planning Flashcards
What are some of the current fitness trends?
-yoga
-devices to wear and track
-core work - Pilates
-home gyms
-personal trainers
-free weights
-circuit training
-high intensity interval training
What is group fitness?
any sort of activity done in a group environment where there is a group instructor leading the activity
What are some of the benefits of working out in a group setting?
- more accountability
- increased motivation - support system to help you achieve your goals
- safety
- better focus
- increased pain tollerance
Name 5 benefits to social connectedness?
- boosts health and well being
-elevated mood and happiness
-increased longevity
-enhanced cognitive performance
-enhanced physical performance
-reduction in chronic diseases
-protection against heart disease and stroke
-strengthened immune system
-reduced risk of cognitive decline/dementia/Alzheimers disease
-live longer
What does social connectedness stimulate in our brain?
neuroplasticity
What is neuroplasticity?
the rewiring of our brain cells to new areas and pathways
What are the 4 steps in the Program Planning Cycle?
- Assess client needs
- determine client goals
- plan and develop program
- evaluation
What is one good way to determine client needs?
PARQ+
What principle should you use in program design?
FITT
What is self-efficacy?
Mastery of a task where you are able to complete it independently and feel confident to continue doing it
What are the major components of a Group Class design?
- Warm up
- Cardiovascular component
- resistance training/muscle endurance
- Cool down and flexibility
How long should a warm-up in a group exercise class be and what should be included?
5-10 minutes
-include general ROM activities for all the major joints
-rehearsal for class specific moves
-warm up to class specific muscle and joint areas that will be targeted in the class
How long should a cardio portion of a group exercise class be?
20 minutes minumum - 40 minutes depending on duration of the class
Why is a cool down period so important?
safely slow down HR
reduce build up of lactic acid in the muscles
reduce risk of venous pooling in the lower extremities.
prevent injury
What are 3 important concepts to keep in mind during the resistance portion of a group fitness class?
- harmonization in muscle development to achieve balance and symmetry
-balance of focus between agonist and antagonist muscles
-need to remember to overload to continue to see gains
How long should a cool down and flexibility portion of a group fitness class be?
5-10 minutes
What 3 things should be included in the flexibility and cool down?
- tight postural muscle groups
- targeted muscles from the group class
- relaxation/mindfulness and breathing
Name 3 reasons why music is such an important part of a group fitness class?
- provides motivation
- increases client energy
- increases client focus and attention
Complete this phrase:
The ___________ in music are stronger and occur on beats 1 & 3; the _____________ are quieter and occur on beats 2 & 4.
Downbeats
Upbeats
What is a measure in music?
Grouping together of beats into an organized unit
What is the most common measure in a fitness class
4/4
What is the most common phrase in a song, to create the pattern
32 beats or 4 measures x 8 beats
What happens in music typically when a new 32 beat pattern happens?
drum roll
cymbal crass
What is a musical phrase?
at least 2 measures
grouping together of measures to create a re-occurring pattern
What is tempo in music?
The speed of the beat/music
What is an ideal tempo for a warm-up?
120-136 BPM
What is an ideal tempo for a high intensity workout?
136-158 BPM
What is an ideal tempo for a step aerobic class
118-128 BPM
What is an ideal tempo for muscle conditioning/resistance training?
Less than 132 BPM
What is an ideal tempo for cycling class?
.120 BPM
What is ideal tempo for yoga, Pilates or tai chi classes?
100 BPM
What is SOCAN?
An organization that deals with the licensing rights of music artists in Canada to ensure that musicians get paid for the use of their music when played in a group setting
What is a tariff 19 license
It speaks about the payment that is required to musicians when their music is played publicly.
What is the maximum volume (in decibels) that music should be played in a fitness class?
90 decibels
When music is played louder than 90 decibels, what risks are there?
Instructor will strain their voice
Hearing loss for instructor and/or participants in the program
