Chapter 4 Key Considerations For Group Fitness Class Flashcards
What is the best type of flooring for group classes?
Wood or synthetic flooring , designed to absorb shock from movement and control undesirable medial lateral motions of the foot.
What are the signs and symptoms of heat stroke?
Hot dry skin Bright red skin color Rapid strong pulse Labored breathing Elevated body core temperature greater than 104 degrees F or 40 degrees C
How would you respond to heat stroke?
Stop exercising Remove as much clothing as feasible Try to cool the body immediately in any way possible ( wet towels, ice packs /baths , fan alcohol rubs) Give fluids Transport to emergency room immediately
What can cause and increase in cold environments?
Increase high blood pressure and in people who are hypertensive or have heart disease.
What is the recommendation for music volume?
Under 85 decibels,
It’s also suggested to turn down the treble and turn up the bass.
What does it mean to use the music in the foreground?
Means to move with the beat of the music like kick boxing , step and dance based fitness classes.
Background music is used for?
Boot camp, aquatic exercise and yoga to set the mood.
Less than a 100 Tempo is for what class?
Mind- body classes,Pilates, yoga, or stretching classes.
110-122 tempo is for what classes?
Beginner step classes, low end of low impact aerobics and hip hop
If cycling on the beat and using pedal stroke as a measure of beats per minute, this range represents the upper limit of music tempo.
122-129 tempo is used for what classes?
Group strength classes, advanced step classes, low to mid impact aerobics, some dance based fitness classes and aquatic fitness classes
130-160 tempo is for what classes?
Mid to high impact classes, some dance based fitness classes, trampoline based classes and some martial arts based classes.
What heart rate do you check for?
Radial heart rate
What test do you check for during a cycling classes?
Talk test
What intensity do you use for kickboxing?
Rate perceived exertion or talk test
What intensity do you use for aquatic fitness?
Rate of perceived exertion or talk test
What intensity do you use for group indoor cycling?
HR or talk test
What intensity do you use for Equipment based Classes?
HR , RPE or talk test
What formula is is used for the Gellish ?
Maximal heart rate = 208-(0.7 x age )
What is the the Karvonen formula?
Heart rate reserve = Maximal heart rate - Resting heart rate
THR =(HR x % intensity) + Resting heart rate.
What is the formula for Tanaka, Monahan and seals:
Maximal heart rate = 208-(0.7 x Age)
Rating of perceived Exertion ( RPE)?
6 7-very, very light 8 9-very light 10 11-fairly light 12 13-somewhat hard 14 15-Hard 16 17-Very Hard 18 19- Very, very hard 20
What scale from the borg scale is 12 to 13?
Somewhat hard corresponds to approximately 55 to 69% of MHR.
What scale from the borg scale is 15 to 16?
Hard corresponds to about 90% of MHR.
What is the most efficient path to increased aerobic fitness?
12-16
