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Class Blueprints Flashcards

1
Q

Steps to Class Design - 1 of 4

A

Clear and descriptive class title

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2
Q

Steps to Class Design - 2 of 4

A

Class purpose or goal

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3
Q

Step to Class Design - 3 of 4

A

Establish objectives - include themes if helpful

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4
Q

Steps to Class Design - 4 of 4

A

Design major movements, skills, and exercises.

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5
Q

Warm-Up Components - 1 of 3

A

Lasts 5-10 minutes

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6
Q

Warm-Up Components - 2 of 3

A

Begin with low-moderate intensity that gradually increases in intensity

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7
Q

Warm-Up Components - 3of 3

A

The harder the conditioning phase, the more intense the warm-up should be

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8
Q

High-Intensity Interval Training (HIIT) - Definition

A

an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods.

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9
Q

Warm-Up Benefits - 1 of 3

A

Decreases risk of overuse injury

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10
Q

Warm-Up Benefits - 2 of 3

A

Addresses muscle imbalances

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11
Q

Warm-Up Benefits - 3 of 3

A

Enhances quality of movements

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12
Q

Exercise to Enhance Stability and Mobility - 1 of 7

A

Cat/Camel Pose

-to promote thoracic spine mobility

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13
Q

Exercise to Enhance Stability and Mobility - 2 of 7

A

Birddog Pose

-to enhance stability of the lumbar spine

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14
Q

Exercise to Enhance Stability and Mobility - 3 of 7

A

I, Y, W, O formations

-to improve shoulder stability/mobility

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15
Q

Exercise to Enhance Stability and Mobility - 4 of 7

A

Glute Bridge

-to enhance hip mobility

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16
Q

Exercise to Enhance Stability and Mobility - 5 of 7

A

Kneeling Prisoner Rotations

-to improve thoracic spine mobility

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17
Q

Exercise to Enhance Stability and Mobility - 6 of 7

A

Standing ankle mobilization

-to promote ankle mobility

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18
Q

Exercise to Enhance Stability and Mobility - 7 of 7

A

Arm circles and standing diagonals

-to improve shoulder mobility

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19
Q

Rehearsal Moves - Definintion

A

A movement typically performed during the warm-up in a group fitness class that mimics an upcoming conditioning exercise and helps prepare the neuro-muscular system for increased intensity

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20
Q

Motor Units - Definition

A

A motor nerve and all of the muscle fibers it stimulates

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21
Q

Adherence - Definition

A

The extent to which people follow an exercise program.

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22
Q

Conditioning Components - 1 of 2

A

Incorporate multijoint movements that train the body to function as one continuous unit

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23
Q

Conditioning Components - 2 of 2

A

Incorporate multiple planes

24
Q

Conditioning Benefits (2 total)

A
  • Mimic ADLs

- Helps burn additional calories

25
Exercise Evaluation - Definition
a process of evaluating an exercise or movement based on its effectiveness and safety
26
Exercise Evaluation Components - 1 of 4
What is the objective?
27
Exercise Evaluation Components - 2 of 4
Which muscles will be used?
28
Exercise Evaluation Components - 3 of 4
Do the benefits outweigh the potential risks?
29
Exercise Evaluation Components - 4 of 4
Are there various ability levels?
30
Weighted Vest Considerations - 1 of 4
Should not exceed 5-10% body weight
31
Weighted Vest Considerations - 2 of 4
Most metabolic benefits is found in vertical classes
32
Weighted Vest Considerations - 3 of 4
May not be effective in indoor cycling
33
Weighted Vest Considerations - 4 of 4
Preferred over hand weights in vertical work classes
34
Scaling Intensity - Regression
Lower lever length
35
Scaling Intensity - Progression
Balance challenges
36
Cool-Down Components - 1 of 2
Gradually decrease intensity of exercise
37
Cool-Down Components - 2 of 2
About the same amount of time as the warm-up (5-10 minutes)
38
Cool-Down Benefits - 1 of 3
Allows heart rate to gradually lower
39
Cool-Down Benefits - 2 of 3
Allows comfortable and safe transition to a diminished level of work
40
Cool-Down Benefis - 3 of 3
Helps remove metabolic waste from the muscles so that it can be metabolized by other tissues
41
Self-Myofasical Release (SMR) - Definition
the act of rolling one's own body on a round foal roll or other training tool, massaging away restrictions to normal soft-tissue extensibility
42
Fascia - Definition
strong connective tissue that performs a number of functions, including developing and isolating the muscles of the body and providing structural support and protection
43
Trigger Points - Definition
Tender areas of soft tissue
44
Trigger Points and Foam Rolling
Can diminish them by applying pressure to relieve tension
45
Foam Rolling Instructions - 1 of 3
Perform small, continuous, back and forth movements
46
Foam Rolling Instructions - 2 of 3
Covering sections of 2-6 inches
47
Foam Rolling Instructions - 3 of 3
Maintain back and forth movements on tender areas for 20-30 seconds
48
Structure and Sequence - Exercise Order
Multi-joint to single-joint
49
Structure and Sequence - Multi-Joint to Single-Joint Benefit
Helps to prevent any undue consequences of muscle fatigue
50
Multi-joint Exercise Examples (3 total)
- squats - lunges - shoulder presses
51
Single-joint Exercise Examples (3 total)
- lateral raises - bicep curls - chest flys
52
Plyometrics - Definition
High-intensity movements, such as jumping, involving high-force loading of body-weight during the landing phase of the movement that take advantage of the stretch-shortening cycle. (perform post warm-up)
53
Multi-joint/Single-joint Research Updates (3 total)
- not an absolute - order based on goals - objective muscle group should be performed first
54
Mindful Transitions - Benefits (3 total)
- Maximize safety - Enhance overall class flow - Abrupt changes can affect blood pressure
55
Orthostatic Hypotension - Definition
A drop in blood pressure associated with rising associated with rising to an upright position.
56
Work - to - Recovery Ratios
Between 1:2 - 1:1
57
Recovery Interval Guideline
The recovery interval should always be greater than or equal to the work interval

ACE (33 decks)

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