Chapter 7: Group Fitness Class Program Design

Question 1

Contributions from Energy Pathways to Total Energy Needs: 0-5 seconds

Answer 1

No oxygen necessary, maximal effort, predominantly phosphagen system.

ex. squat jump

Question 2

Contributions from Energy Pathways to Total Energy Needs: 6-30 seconds

Answer 2

No oxygen necessary, near-maximal effort. After approximately 10 seconds, phosphagen becomes depleted and anaerobic glycolysis begins to assume the primary role.

Ex. All out 20 seconds sprints within an indoor cycle class, followed by a recovery period.

Question 3

Contributions from Energy Pathways to Total Energy Needs: 30-120 seconds

Answer 3

No oxygen necessary, moderate to vigorous, predominantly glycolysis.

Ex. HIIT class (40 seconds on, 20 seconds off)

Question 4

Contributions from Energy Pathways to Total Energy Needs: 2-3 minutes

Answer 4

Yes oxygen necessary, moderate, glycolysis becomes depleted and the oxidative system begins to assume the primary role.

Ex. Hill climb on a stationary cycle, muscle conditioning circuit in an aquatic exercise class.

Question 5

Contributions from Energy Pathways to Total Energy Needs: more than 3 minutes

Answer 5

yes oxygen necessary, light to moderate, almost exclusively the oxidative system.

Ex. steady state low impact dance, yoga, pilates