Chapter 4 Key Considerations For Group Fitness Class

Question 1

What is the best type of flooring for group classes?

Answer 1

Wood or synthetic flooring , designed to absorb shock from movement and control undesirable medial lateral motions of the foot.

Question 2

What are the signs and symptoms of heat stroke?

Answer 2

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

Question 3

How would you respond to heat stroke?

Answer 3

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

Question 4

What can cause and increase in cold environments?

Answer 4

Increase high blood pressure and in people who are hypertensive or have heart disease.

Question 5

What is the recommendation for music volume?

Answer 5

Under 85 decibels,

It’s also suggested to turn down the treble and turn up the bass.

Question 6

What does it mean to use the music in the foreground?

Answer 6

Means to move with the beat of the music like kick boxing , step and dance based fitness classes.

Question 7

Background music is used for?

Answer 7

Boot camp, aquatic exercise and yoga to set the mood.

Question 8

Less than a 100 Tempo is for what class?

Answer 8

Mind- body classes,Pilates, yoga, or stretching classes.

Question 9

110-122 tempo is for what classes?

Answer 9

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.

Question 10

122-129 tempo is used for what classes?

Answer 10

Group strength classes, advanced step classes, low to mid impact aerobics, some dance based fitness classes and aquatic fitness classes

Question 11

130-160 tempo is for what classes?

Answer 11

Mid to high impact classes, some dance based fitness classes, trampoline based classes and some martial arts based classes.

Question 12

What heart rate do you check for?

Answer 12

Radial heart rate

Question 13

What test do you check for during a cycling classes?

Answer 13

Talk test

Question 14

What intensity do you use for kickboxing?

Answer 14

Rate perceived exertion or talk test

Question 15

What intensity do you use for aquatic fitness?

Answer 15

Rate of perceived exertion or talk test

Question 16

What intensity do you use for group indoor cycling?

Answer 16

HR or talk test

Question 17

What intensity do you use for Equipment based Classes?

Answer 17

HR , RPE or talk test

Question 18

What formula is is used for the Gellish ?

Answer 18

Maximal heart rate = 208-(0.7 x age )

Question 19

What is the the Karvonen formula?

Answer 19

Heart rate reserve = Maximal heart rate - Resting heart rate

THR =(HR x % intensity) + Resting heart rate.

Question 20

What is the formula for Tanaka, Monahan and seals:

Answer 20

Maximal heart rate = 208-(0.7 x Age)

Question 21

Rating of perceived Exertion ( RPE)?

Answer 21

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

Question 22

What scale from the borg scale is 12 to 13?

Answer 22

Somewhat hard corresponds to approximately 55 to 69% of MHR.

Question 23

What scale from the borg scale is 15 to 16?

Answer 23

Hard corresponds to about 90% of MHR.

Question 24

What is the most efficient path to increased aerobic fitness?

Answer 24

12-16

Question 25

What is the category ratio scale?

Answer 25

0-nothing at all 
0.5-very, very weak 
1-very weak
2-weak
3-moderate 
4-Somewhat strong
5-Strong
6
7-very strong 
8
9
10-Very very strong ( Barf zone) maximal

Question 26

With a cardiorespiratory fitness what’s the appropriate ranges of intensity for increasing cardiorespiratory fitness?

Answer 26

Within a 0-10 scale is between 3 moderate and 5 (strong).

Question 27

What is way through to determine Rate of perceived exertion?

Answer 27

A GFI could explain prior to conditioning portion of class that participants should gauge their intensities by feelings that relate ex:

Just noticeable
Light- best used
Hard- beat used
Maximal

Question 28

What is Dyspnea?

Answer 28

When a reconditioned person attempts to exercise vigorously leading to labored breathing.

Question 29

What is the dyspnea scale ranges?

Answer 29

+1 Mild , noticeable to the exerciser, but not an observer.
+2 Mild , some difficulty that is noticeable to an observer
+3-moderate difficulty participant can continue to exercise.
+4 Severe difficulty, participant must stop exercising.

Question 30

What are some warning signs for reducing exercise?

Answer 30

Labored breathing
Excessive sweating
Dizziness

Question 31

More severe signs that would cause a need to discontinue exercise & possible EMS?

Answer 31

Chest pain
Discomfort
Heart palpitations
Severe musculoskeletal pain