Chapter 2 Getting To The Core Of Class Offerings

Question 1

Pre-choreographed classes having what disadvantages to freestyle method?

Answer 1

• It is offered only in script, instructors are left with no room to customize specific progressions and regressions for individuals in class.
• Preplanned formats with guidelines to follow and suggestions on what should be in included.
• increases in costs to buy new music and choreography that often are only available quarterly.

Question 2

What are the the advantages to having freestyle choreography method?

Answer 2

• Able to to chose your own music, class design and specific choreography.
• available to change environment

-DISAVANTAGE-participants are often unaware of what to expect from class to class making it more challenging to improve proficiency over time because the sequence of movements constantly changes.

Question 3

What is a fusion class?

Answer 3

Fusion classes often involve blending two or more modalities, such as yoga and Pilates.

Question 4

Warm up should include?

Answer 4

• dynamic movement
• Focuses on rehearsal moves
• all major muscles are addressed through dynamic ROM movements.
• verbal directions are clear and volume , tempo and atmosphere created by the music.

Question 5

What does dynamic movement encourage?

Answer 5

• prepare body for rigorous demands
• rising internal temperature
• enhancing neuromuscular efficiency.
• increase metabolic rate
• gradual redistribution of blood to working muscles.
• increase muscle , tendon and ligament elasticity.
• Reduced risk of abnormal heart Rhythmns.

Question 6

What is static stretching and what are the precautions?

Answer 6

•Brief stretching with a focus on muscle groups involved in subsequent conditions exercises.

•

Precautions:
• do static stretching at the end

• Should contain mostly dynamic movements, but static stretches can be included if they are limited to brief periods five to 10 seconds.
• when there is cold weather it might take additional time to warm up.
• For older adults will require additional warmup time compared to younger individuals.

Question 7

What are needed to prepare for conditioning?

Answer 7

• promote independence
• gradually increase intensity.
• Give progression and regression options.
• Build sequences logically and progressively.
• Monitor intensity using the talk test, HR, and /or ratings of perceived exertion
• incorporate a post conditioning cool-down/stretch segment.

Question 8

How can recovery be done for post conditioning cool down?

Answer 8

• should be less intense to allow the cardio respiratory system to recover.

• Keep arms below the level of the heart.
• less driving music
• Verbalizing the transition to the participants.
• Perform static stretches at the end.

Question 9

How is stretching performed?

Answer 9

• Stretching muscles focus on during class, also include other common tight muscles from everyday activities.
• perform static stretches for 15-69 seconds with 2-4 repetitions per muscle group with minimum of 2-3 days per week.
• if possible include at least one repetition of a stretch for each major muscle group, holding each for 15 -30 seconds .
• ballistic (bouncing) stretching and passive over-stretching lead to injury.

Question 10

What is the Muscle spindle? What does it do?

Answer 10

: the sensory organ within a muscle that is sensitive to stretch and thus protects the muscle against too much stretch.

Simple muscle stretch reflex arc: the stretch of the muscle spindle causes reflex contraction “ spasm caused”

Question 11

What is the golgi tendon? What does it do?

Answer 11

Golgi tendon organ: a sensory organ within a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect against too much force.

“Simple inverse stretch reflex arc”: the stretch of the Golgi tendon organ causes reflex inhibition ( relaxation).

Question 12

What are the five components of physical fitness?

Answer 12

• cardiorespiratory endurance.
• muscular endurance
• muscular strength
• flexibility
• body composition

Question 13

What is cardiorespiratory endurance?

Answer 13

The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity

Question 14

What is muscular endurance?

Answer 14

The ability of the muscle to perform repeated or sustained contractions without fatigue.

Question 15

What is muscular strength?

Answer 15

The ability of the muscle to exert maximal force.

Question 16

What is flexibility?

Answer 16

The range of motion at a joint.

Question 17

What is body composition?

Answer 17

The relative amounts of fat mass and fat -free mass in the body.

Question 18

Fat mass stands for?

Answer 18

The actual amount of essential and non essential fat in the body.

Question 19

Fat free mass means?

Answer 19

That part of the body composition that represents everything but fat ( blood, bones,connective tissue, organs and muscle) - lean body mass

Question 20

Skill related components of physical fitness include?

Answer 20

• agility
• coordination
• balance
• power
• reaction time
• speed

Question 21

Agility represents?

Answer 21

The ability to rapidly and accurately change the position of the body in space.

Question 22

Coordination stands for?

Answer 22

The ability to smoothly and accurately perform complex movements.

Question 23

Balance is?

Answer 23

The ability to maintain equilibrium while stationary or moving.

Question 24

Power is?

Answer 24

The rate at which work can be “performed; performing muscle contractions at high velocity. “

Question 25

Reaction time is?

Answer 25

The amount of time elapsed between the stimulus for movement and the beginning of the movement.

Question 26

Speed is?

Answer 26

The ability to perform a movement within a short period of time.

Question 27

Frequency exercise recommendations-

Answer 27

> 5 days/week of moderate exercise, or _>3 days /week of vigorous exercise or a combination of moderate and vigorous exercise on _>3-5 days/week is recommended.

Question 28

Intensity exercise recommendations?

Answer 28

Moderate and/or vigorous intensity is recommended for most adults. Light-to-moderate intensity exercise may be beneficial in deconditioned individuals.

Question 29

Time exercise recommendations-

Answer 29

30-60 minutes/day of purposeful moderate exercise or 20-60 minutes/day of vigorous exercise, or a combination of moderate and vigorous exercise per day is recommended for most adults.

<20 minutes of exercise per day can be beneficial, especially in previously sedentary individuals.

Question 30

Type of exercise recommendations-

Answer 30

Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature is recommended.

Question 31

Volume exercise recommendations-

Answer 31

A target volume of _>500-1000 met - minutes/week is recommended.

Increasing pedometer step counts by _>2000 steps /day to reach a daily step count _>7000 steps/day is beneficial *

Exercising below these volumes may still be beneficial for individuals unable or unwilling to reach this amount of exercise.

Question 32

Pattern exercise recommendations-

Answer 32

Exercise may be performed in one (continuous) sessions of _>10 minutes to accumulate the desired duration and volume of exercise per day

Exercise bouts of <10 minutes to accumulate the desired duration and volume of exercise per day.

Exercise bouts of <10 minutes may yield favorable adaptations in very deconditioned individuals.

Question 33

Progression exercise recommendations-

Answer 33

A gradual progression of exercise volume by adjusting exercise duration, frequency and intensity is reasonable until the desired exercise goal (maintenance) is attained.

This approach may enhance adherence and reduce risks of musculoskeletal injury and adverse cardiac events.

Question 34

How many times does each muscle group need to be trained?

Answer 34

2-3 days/week

Question 35

Resistance exercise for moderate to vigorous =?

Answer 35

60-70% 1-RM , for novice to intermediate exercisers to improve strength.

Question 36

Vigorous to very vigorous intensity =?

Answer 36

> 80% 1 RM for experienced strength trainers to improve strength.

Question 37

Very light to light intensity=?

Answer 37

40-50% 1-RM for older individuals beginning exercise to improve strength.

Question 38

Very light to light intensity also can include what people?

Answer 38

May be beneficial for improving strength in sedentary individuals beginning a resistance training program. This being 40-50% 1 RM

Question 39

Light to moderate intensity helps improve?

Answer 39

Muscular endurance <50% 1 RM

Question 40

What are intensity recommendations for Older adults?

Answer 40

20-50% 1 RM to improve power.

Question 41

What repetitions improve strength and power in most adults?

Answer 41

8-12 repetitions

Question 42

How many repetitions improve strength in middle aged and older adults starting exercise?

Answer 42

10-15

Question 43

What are recommendations to improve muscular endurance?

Answer 43

15-20

Question 44

Sets recommended for most adults to improve strength and power.

Answer 44

2-4

Question 45

What kind of sets are effective for older and novice exercisers?

Answer 45

Single set of resistance

Question 46

What is an effective # of sets to improve muscular endurance?

Answer 46

<2 sets

Question 47

What is the best time for rest intervals?

Answer 47

2-3 minutes between each set of repetitions

Question 48

How many hours between sessions for a single muscle group?

Answer 48

> 48 hours

Question 49

What physiological effects happen to you when individuals stop exercise?

Answer 49

Physiological effects of exercise training are reversible when individuals discontinue their exercise programs. ( the principle of reversibility) because of loss of training exercise capacity diminishes relatively rapidly.