Chapter 5 - Teaching Basics

Question 1

AFAA Recommended Class Components

Answer 1

1 - Introduction (engage class, explain workout & expectations)
2 - Movement Prep ( warm up)
3 - Body of Workout (main class content)
4 - Transition (cool down)
5 - Outro ( praise student effort, invite them to return)

Question 2

Components of an Efficient Movement Prep

Answer 2

• increase core body temp
• increase blood flow & breathing rate
• prime body for class movements
• include elements of intergrated fitness (flexibility, core, balance, and possibly plyo)
• move through 3 planes of movement

Question 3

General Movement Prep

Answer 3

simple movements of integrated fitness (flexibility, core, balance)

Question 4

Format Specific Movement Prep

Answer 4

activities that initiate moves that will be seen in the body of the workout, but at lower intensity & complexity.
-example: punch combo breakdown in kickboxing

Question 5

Rate of Perceived Exertion (RPE)

Answer 5

subjective method class participants use to gauge how hard they are working based on how they feel or sensations they experience while exercising. Class members use the 0-10 RPE scale (page 81) or the Borg Scale

Question 6

Possible Outcomes For the Body of a Workout

Answer 6

• reaching/maintaining a certain heart rate
• learning/completing a choreography pattern
• Performing certain number of reps/sets/intervals
• Burning an approx. amount of calories
• Releasing stress
• Practicing athletic skills

Question 7

Perceived Intensity

Answer 7

Fitness class participants to decide how hard they are working.  
(see chart page 82 for methods of perceiving intensity)

Question 8

Talk Test

Answer 8

If a class participant is working so hard they can’t speak, their level of intensity is likely too high

Question 9

Dyspenea Scale

Answer 9

a subjective scale class members can use to gauge their relative difficulty breathing

+1: mild, noticeable to participant but not observer

+2: mild, with some difficulty, noticable to others

+3: Moderate difficulty; participant keeps exercising

+4: severe difficulty, participant must stop exercising

Question 10

Dyspenea

Answer 10

difficulty or trouble with breathing

Question 11

Signs of Overexertion

Answer 11

• rapid breathing
• becoming disoriented
• dizziness/lightheaded
• losing color in the face
• lack of sweating

Question 12

Components of an Effective Transition (cool down)

Answer 12

• reduce intensity to pre-workout levels
• flexibility exercises, like static stretches
• SMR movements to improve joint range of motion, increase muscle length, promote recovery
• same approx. length as movement prep

Question 13

Flow

Answer 13

The instructor’s ability to create a seamless class experience from start to finish

Question 14

Methods used to create effective class flow

Answer 14

• planning
• preperation
• modifications
• presentation personality

Question 15

General Considerations for a Strength Training Class

Answer 15

• kinetic chain alignment
• core engagement
• proper foot positioning
• controlled speed & tempo
• Adequate time under tension in a muscle
• movement coaching from start to finish
  (see table pg. 86)

Question 16

Movement Prep for Strength Classes

Answer 16

• kneeling hip flexor stretch
• lat stretch
• floor planks
• floor bridges
• single leg squats

Question 17

Common exercises used in the body of a strength class

Answer 17

• squat to overhead press
• push ups
• bent over rows
• bicep curls
• lunge variations

Question 18

General considerations for HIIT & Interval classes

Answer 18

• class members might spend 3 mins training at 65-75%of max HR
  -then transition to 1 minute interval of 76-85 of max HR
• advanced classes might do a 1 min interval of 76-85% max HR w/ active recovery period of 65-75%
  (see table on pg. 88)

Question 19

Components of HIIT/Interval Classes

Answer 19

• static stretch of calves/adductors
• Ab crunches
• push ups
• walking lunges
• squat jump to stabilization

Question 20

Body of a HIIT/Interval workout

Answer 20

• alternate low and high intensity intervals, gradually increasing difficulty with each interval
• or change the demands with each interval
• use work to rest ratios: 20:10 seconds, 60:30, 60: 60, 120:60
• exercises might include jogging, burpees, shuffles, squat jumps

Question 21

General Considerations for Boot Camp Class

Answer 21

• Kinetic chain alignment
• core engagement
• strong motivational focus
• intensity level determined by the vision & goal of the class
• focus on completions (x minute mile, a number of sit ups, etc.)

Question 22

Components of Boot Camp Class

Answer 22

• movement prep previews unique moves without equipment or with a reduced load
• students are informed of how hard work out should feel/what level of effort is needed
• emphasize core endurance/strength for safety of movements
• movement prep could include crunches, push ups, walking luges, prisoner squats

Question 23

Body, transition, and outro of a Boot Camp Class

Answer 23

• varies by location/equipment available
• high rep goals
• poker cards (number on cards = reps of an exercise
• group tasks: working at a station until every person has finished the task before moving on
• pyramid circuits: circuits gradually get harder, peak, then get easier
• transition/cool down: stretch of hip and shoulder
• outro: recap class goals accomplished

Question 24

General Considerations For Yoga Class

Answer 24

• Kinetic Chain alignment
• postures begin at pelvic floor to increase core stability/balance
• Intra-abdominal pressure and core bracing
• grouping postures by spinal movement
• Differing training intensity based on outcomes

Question 25

Components of Yoga Workouts

Answer 25

• yoga intro includes how class members feel coming out of class
• movement prep might include child’s pose, cat/cow, spinal balance, chair pose
• class body might included: sun salutations, warrior poses, mountain to goddess pose, plank flow
• transition: meditation, breathing, or other things that reduce stress and improve clear thinking.
• outro: bring class members from relaxed state to getting ready to end class, praise for work done

Question 26

General Considerations for Cycling

Answer 26

• Kinetic chain alignment
• potential for over activity in the hip flexor complex
• proper bike fit
• seat at hip height
• handle bar set correctly for proper upper body alignment
• core engagement
• correct foot position
• decide if workout is focusing on aerobic (longer intervals) or anerobic training (shorter, more intense interval)

Question 27

Components of Cycling Workouts

Answer 27

• overview of proper bike fit, how to increase/decrease the resistance
• state goal of workout, how to manage energy
• movement prep shouldn’t tire bikers out, build gradually give students time to get used to bike
• body of workout: might include steady state rides, aerobic intervals, lactate threshold intervals, various drills
• standing and sitting postures
• create intensity using resistance, RPM, & body position
• Moves: seated/standing flats, seated/standing climbs, sprints, attacks, jumps
• transition: recovery/pre-class physical state, SMR & static stretching off bike
• outro: praise class, have participants clean bikes, praise and chat with class members