Chapter 5 Teaching Basics Flashcards
What are the 5 components of class design
- Introduction
- Movement prep
- Body of workout
- Transition
- Outro
Intro suggested legnth
60 seconds
GENERAL movement prep VS FORMAT SPECIFIC movement prep
General movement prep simple, movements of integrated fitness (such as flexibility, core, and balance) to gradually increase intensity.
Format-specific movement prep Activities that initiate body-of-the-workout movements at a lower intensity and/or complexity
THINK KICKBOXING PUNCH COMBO BREAKDOWN
o reduces the risk of injury and promotes movement efficiency but has the added benefit of providing participants with increased skill and confidence needed to master more complex movements
What should be included in movement prep to assure the body is ready for dynamic movement?
movement in all 3 planes of motion to prep for dynamic multi planar movement
What are the 5 methods to monitor exercise intensity
Peak VO˙ 2
Target VO˙ 2 = VO˙ 2max × intensity desired
Peak heart rate (HR)
Target HR (THR) = HRmax × % intensity desired
Heart rate reserve (HRR)
Target heart rate (THR) = (HRmax–HRrest) × % intensity desired + HRrest
Ratings of perceived exertion (RPE)
6- to 20-point scale
Talk test
The ability to speak during activity can identify exercise intensity and ventilatory threshold
There are two versions of the RPE scale.
The first is the Borg Scale
Explain them.
Borg Scale
6–20 rating scale associated with heart rates.
Based on the rating, participants add a 0 to the end of their number.
This creates a subjective estimate of their heart beats per minute.
The average adult has a resting heart rate of 70–80 bpm, making this a representation of where a participant’s heart rate might be before the workout begins.
modified Borg scale
numbers 0–10
In this case, 5–6 would equate to “hard,”
7–9 to “very hard,”
10 to “extremely hard” and “maximal exertion.”
What is the Dyspnea Scale and why is it used?
(dyspnea refers to difficulty breathing).
▼ +1 Mild and noticeable to participant, but not to an observer
▼ +2 Mild, with some difficulty noticeable to an observer
▼ +3 Moderate difficulty, but participant can continue to exercise
▼ +4 Severe difficulty, and the participant must stop exercising at that level
This scale is helpful for participants who have pulmonary conditions (such as asthma or emphysema) or who feel limited because of breathing difficulties. The scale should be used in conjunction with RPE and HR, and participants should reduce intensity when their breathing becomes more labored (+3).
Signs of normal physical reactions to exercise, vs OVERexertion
Normal:
e increased breathing rate, sweating, and a red face from increased blood flow to the surface of the skin
Overexertion:
disoriented, dizzy, or lightheaded; losing color in his or her face; and lack of sweating.
What is the TRANSITION per AFFA
the TRANSITION according to AFFA is AKA the cooldown.
What are the 5 Flow points an instructor uses?
Planning ▼ Practice ▼ Preparation ▼ Modifications ▼ Presentation personality
What are the 6 general considerations for teaching a STREGNTH class?
Kinetic chain alignment (e.g., foot and ankle, knee, LPHC, shoulders, head)
▼ Core engagement
▼ Proper foot positioning (e.g., wide, staggered, single leg)
▼ Controlled speed and tempo
▼ Adequate time under tension in the muscle
▼ Movement coaching from start to finish
What is important to consider in terms of training intensities for stregnth?
One-rep maximum (1RM) The maximum force that can be generated in a single repetition.
A strength class with a focus on endurance or stabilization should have a low intensity, with lighter resistance and increased repetitions;
increased overall strength or muscular development classes will have a higher intensity, using more resistance and fewer repetitions.
Endurance & Stregnth Training tables
What are examples of movement prep (or warm up) moves for a stregnth training class?
Kneeling hip flexor stretch ▼ Lat stretch ▼ Floor planks ▼ Floor bridges ▼ Single-leg squats
what are general ways to PROGRAM stregnth training classes?
▼ Alternate upper and lower body exercises (peripheral heart action training)
▼ Total body movements Alternate opposing muscle groups, such as a push exercise followed by a pull exercise.
▼ Use industry-standard methods, such as circuit training
