Chapter 5 - Teaching Basics Flashcards
AFAA Recommended Class Components
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)
Components of an Efficient Movement Prep
- 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
General Movement Prep
simple movements of integrated fitness (flexibility, core, balance)
Format Specific Movement Prep
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
Rate of Perceived Exertion (RPE)
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
Possible Outcomes For the Body of a Workout
- 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
Perceived Intensity
Fitness class participants to decide how hard they are working. (see chart page 82 for methods of perceiving intensity)
Talk Test
If a class participant is working so hard they can’t speak, their level of intensity is likely too high
Dyspenea Scale
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
Dyspenea
difficulty or trouble with breathing
Signs of Overexertion
- rapid breathing
- becoming disoriented
- dizziness/lightheaded
- losing color in the face
- lack of sweating
Components of an Effective Transition (cool down)
- 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
Flow
The instructor’s ability to create a seamless class experience from start to finish
Methods used to create effective class flow
- planning
- preperation
- modifications
- presentation personality
General Considerations for a Strength Training Class
- 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)
Movement Prep for Strength Classes
- kneeling hip flexor stretch
- lat stretch
- floor planks
- floor bridges
- single leg squats
Common exercises used in the body of a strength class
- squat to overhead press
- push ups
- bent over rows
- bicep curls
- lunge variations
General considerations for HIIT & Interval classes
- 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)
Components of HIIT/Interval Classes
- static stretch of calves/adductors
- Ab crunches
- push ups
- walking lunges
- squat jump to stabilization
Body of a HIIT/Interval workout
- 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
General Considerations for Boot Camp Class
- 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.)
Components of Boot Camp Class
- 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
Body, transition, and outro of a Boot Camp Class
- 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
General Considerations For Yoga Class
- 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
Components of Yoga Workouts
- 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
General Considerations for Cycling
- 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)
Components of Cycling Workouts
- 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
