Chapter 6 Part 2 - Components of a Fitness Class Flashcards
What are the 5 components to every fitness class?
- Warm up
- Cardiovascular conditioning
- resistance training
- flexibility
- cool down
What are some of the reasons why a warm up is so important?
-warm up and loosen joints which releases synovial fluid
-redistribute blood flow to working muscles
-increases the speed and force of muscle contractions which improves performance
-increases flexibility in ligaments and tendons
-prevents lactic acid from building
-reduces risk of injury
What are the two different types of warm-ups?
- general warm up
- sport specific warm up
Does stretching during warm up reduce injury rate?
no
What are some of the benefits of a sports specific warm up?
It is a rehearsal for performance of the actual sport.
-time to try or practice some of the more complex maneuvers in advance of full speed
What is the recommendation of cardio exercise for Adults?
150 minutes of moderate to vigorous activity per week
What is cardio-endurance?
The ability of the heart, lungs and circulatory system to deliver blood, O2 and fuel throughout the body.
What is endurance?
The length of time a person can maintain heavy workout without undue fatigue.
What does aerobic mean?
The presence of O2
What is the MHR target during general cardio workout?
60-80% MHR
What are some ways that you can build cardio during an exercise class?
- use the tempo of music to gradually increase the speed
- change up the activities frequently to maintain interest and distract from the progressive speed
What are some of the improvements from cardio-endurance?
- the heart beats more efficiently
- heart rate slows down
- RHR slows down
- more blood is pumped per beat
- BP drops at rest and during exercising
- increased lung efficiency
- increasing flushing of lactic acid
What is V02 max?
It is the maximum 02 consumption that a person can use within a minute. Best measured in a lab
What is the most important health related component of fitness?
Cardiovascular endurance - directly related to improvements in health and longevity
What are the 4 different modes of cardio during an exercise program?
- Continuous
- interval
- circuit
- cross training
What is continuous cardio and provide an example?
It is a single type of exercise sustained for the entire duration - such as a 45 minute jog.
What is interval cardio and provide an example?
Exercises that alter between slow and fast pace - where the pace of the activity is changed between easy and intense. Example is a Tobatta class
What is circuit cardio and provide an example.
This is where the trainer would set up a number of different activities and participants work through these activities - some are muscle resistance and others are cardio.
What is cross training cardio and provide an example?
This is where the trainer would set up an number of stations with different activities that all include cardio - jog, then row, then bike
Once you apply FITT to your cardio program, what must you continue to provide, or improvement will plateau?
progressive overload
What 3 types of exercise should muscle resistance program include?
Concentric
eccentric
isometric
True or False?
-start with small muscles and then go to large muscles?
-start with single joint and then go to multi-joint?
-older adults require more reps with smaller loads?
False - start with large
False - start with multi to warm them up before focusing
True
What is the recommended frequency for muscle resistance programming for beginners
2-3 x per week
What is the recommended frequency for muscle resistance programming for advanced participants?
4-5 x per week
What is a rep?
The number of times an exercise is performed
What is a set?
it is the number of cycles of repetitions performed
For activities of daily living, muscles need both ____________ and _____________.
Strength
endurance
What is 1-RM?
The highest load you can do in 1 repetition
To build muscle strength, you need HIGH __________ and HIGH ___________
tension
weight
To build muscle endurance, you need LOWER __________ and HIGHER __________
weight
repetitions
What types of muscle resistance activities might a gymnast need to improve overall balance?
isometric
Muscle endurance programs should always include these two things.
Balance training
symmetry
What types of symmetry are important in muscle resistance training?
upper and lower
front and back
left and right
What is hypertrophy?
bulky, big muscles of a body builder
What types of things can affect flexibility?
age
gender
fitness level
previous injuries
genetics
structure of joints
muscle size
elasticity of the tendons and ligaments
What is the purpose of a cool down?
Reduce body temperature, HR, BP
Effective cool downs help the body to remove ____________ from the muscles.
lactic acid
Cool downs should focus on what muscle groups?
Those that have been particularly targeted during the workout
What is the myotatic reflex?
It is the INSTANTANEOUS reflex that kicks in during stretching - that works to try to counteract the stretch and protect the muscle.
this is the “for every action there is a reaction” reflex
How do you minimize the myotatic reflex during stretching?
By slowing down the speed in which the stretch is done
What is the inverse reflex during stretching?
This is the reflex that responds when the golgi receptors within the muscle sense the build up of muscle tension. As the tension mounts, the receptors will eventually cause the tension to release
this is the ‘slow boil to MAYDAY’ reflex
What re the 4 types of stretching?
- static stretching (both active and passive)
- dynamic stretching
- ballistic stretching
- PNF - proprioceptive neuromuscular facilitation
What is static stretching?
gradual and steady pressure for 30-60 seconds. Feel the stretch but never painful
What is dynamic stretching?
This is warming up the body through the continuous use of movement and ROM to stretch.
Progressive - starts slowly and builds up
What is ballistic stretching?
muscles are stretched using a bouncing movement
What is proprioceptive neuromuscular facilitation (PNF) stretching?
With a partner or prop, muscle is stretched to its end point and then contracted isometrically against resistance.
Help the body to use it’s opposite muscle to improve ROM
How much time in a group session is recommended as the minimum for flexibility?
5 minutes
What type of stretching is NOT recommended as it has a high likelihood of tearing muscles?
Ballistic
