Chapter 8 Flashcards
Decibel limit
85DB
What class setup should you use with large equipemnt?
Row setup for classes with large equipment
When would someone use the circuit arrangement?
Circuit Arrangement- Allows the instructor to move from station to station, coaching specific to the exercise at each one.
When would someone want to use a circle arragement?
Allows circular jogging, as well as forward and backward movement toward the center of the room.
Examples of when monitoring should be done
▼ During bilateral movements—Teach the move on the right, then monitor on the left.
▼ After a new or starting movement cue—Once participants have been properly cued and are moving, focus on watching the class execute movements.
▼ After a timed sequence starts—When doing a move for 30 seconds, an instructor can cue the move, say “start”, then walk around and monitor the movements more closely.
▼ During simple movements—An instructor may cue a simple move like “jog in place,” then walk around or jog with the class with a focus on monitoring effort, execution, and energy.
▼ During countdowns—An instructor may start a countdown, then walk around and monitor during the remaining reps.
PHYSICAL monitoring examples
not performing a full range of motion.
▼ low effort.
▼ poor form.
▼ talking to neighbors.
▼ excessive breathing, gasping.
▼ putting the equipment down.
▼ stopping completely.
EMOTIONAL
▼ looks of confusion or frustration.
▼ looking at the clock or door.
▼ avoiding eye contact with the instructor.
▼ poor posture.
▼ heavy sighs.
▼ going extra fast or particularly slow.
▼ excessive stopping.
Postural distortion patterns
Postural distortion patterns are common postural malalignments and muscle imbalances individuals develop based on a variety of factors (e.g., lifestyle, occupation).
: pronation distortion syndrome,
lower crossed syndrome
upper crossed syndrome :
Pronation distortion syndrome
Pronation distortion syndrome A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees).
Lower crossed syndrome
Lower crossed syndrome A postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back).
Upper crossed syndrome
Upper crossed syndrome A postural distortion syndrome characterized by a forward head and rounded shoulders.
Chart & Images for:
PRONATION distrotion syndrome
LOWER CROSSED syndrome
UPPER CROSSED syndrome
Symmetry
Symmetry Proportion and balance between two items or two sides.
Things to remember when observing static posture
We are looking for;
- Proper alignemnt of the kinetic chain checkpoints
- Symmetry
- Specific postural distortion patters
Waht we se should be naturally ocurring.
The points we are looking at in the kinetic chain are:
- Foot and ankle
- knee
- LPHC
- shoulders
- head + cervical spine
Also, we shoudl be able to asses their posture
- From the front (anterior)
- side (lateral)
- from behind (posterior)
signs of dehydration
- confusion
- rapid heart rate
- rapid breathing
- passing out
- lack of sweating
- extreme thirst
signs of fatigue
Shortness of breath ■
Chest pain ■
Irregular or rapid heartbeat
■ Dizziness or feeling lightheaded
■ Severe abdominal, pelvis, or back pain
Temp for a class
68-72 degrees
What exercises are not recommended for the GENERAL population because of risk of injury
■ Straight-leg deadlifts ■ Hurdler stretch
Straight-leg sit ups ■ Overhead kettlebell swings ■ Good mornings ■ Specific exercises not recommended for special populations (women, seniors, children)
Shoe lifespan info
is estimated that 25% of shock absorption is lost after 50 miles in running,
33% is lost after 100–150 miles,
after 250–500 miles shoes retain less than 60% of their original ability to absorb shock.
In general, high-impact shoes have about a 500-mile life span,
which translate roughly into 100 hours of high- or low-impact classes or 3-6 months of regular use.
(100 hours divided by 6 months is 4 hours a week. So if you do more than 4 hours a week the lifespan goes down.)
Other factors that can reduce the longevity of shoes include a heavier body weight, poor construction quality, and a rough flooring or outdoor exercise surface.
Heat Exhuation facts
Core temp cannot go above 102 degrees.
Signs are:
▼ profuse sweating. ▼ pale skin. ▼ dizziness. ▼ hyperventilation. ▼ rapid pulse.
Heat stroke facts
sudden collapse and unconsciousness. ▼ flushed, hot skin. ▼ reduced sweating. ▼ shallow breathing. ▼ further increased heart rate.
Death Can occur if core temp goes above 107
Safety notes for exercising in the cold
When exercising in temperatures below freezing, always make sure skin is adequately covered.
Think about wind chill:
highly recommended to dress in multiple thin layers of clothing that can be progressively removed (outer garments first), or placed back on, throughout the duration of a cold-weather exercise session to maintain comfort and safety
Head covering is also recommended, as it can be removed or replaced easily to accommodate the temperature.
Hypothermia facts
- Core temp 95 degrees ir kess
- shivering occurs
- at 85 degrees shivering will stop
- Death if below 85 degrees.
Symptoms
shivering. ▼ pale skin. ▼ bluing of the lips, hands, and feet.
It can also increase blood pressure, which is bad for those with hypertension.
if participant stops shivering in the cold, medical attention should be sought rigth away.
altitude facts
Concentration of oxygen molecues is reduced.
This means the same breath of air at high altitude will contain less oxygen than one at low altitude, and red blood cells become less saturated with oxygen.
The heart therefore must pump more liters of blood per minute to maintain oxygenation; for example,
V· O2max has been shown to be reduced by up to 27% at 4,000 meters of elevation.
air quality
no exercise if AQI is over 150
sensitive people if its over 100
