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ACE > Class Blueprints > Flashcards

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
Q

Exercise Evaluation - Definition

A

a process of evaluating an exercise or movement based on its effectiveness and safety

26
Q

Exercise Evaluation Components - 1 of 4

A

What is the objective?

27
Q

Exercise Evaluation Components - 2 of 4

A

Which muscles will be used?

28
Q

Exercise Evaluation Components - 3 of 4

A

Do the benefits outweigh the potential risks?

29
Q

Exercise Evaluation Components - 4 of 4

A

Are there various ability levels?

30
Q

Weighted Vest Considerations - 1 of 4

A

Should not exceed 5-10% body weight

31
Q

Weighted Vest Considerations - 2 of 4

A

Most metabolic benefits is found in vertical classes

32
Q

Weighted Vest Considerations - 3 of 4

A

May not be effective in indoor cycling

33
Q

Weighted Vest Considerations - 4 of 4

A

Preferred over hand weights in vertical work classes

34
Q

Scaling Intensity - Regression

A

Lower lever length

35
Q

Scaling Intensity - Progression

A

Balance challenges

36
Q

Cool-Down Components - 1 of 2

A

Gradually decrease intensity of exercise

37
Q

Cool-Down Components - 2 of 2

A

About the same amount of time as the warm-up (5-10 minutes)

38
Q

Cool-Down Benefits - 1 of 3

A

Allows heart rate to gradually lower

39
Q

Cool-Down Benefits - 2 of 3

A

Allows comfortable and safe transition to a diminished level of work

40
Q

Cool-Down Benefis - 3 of 3

A

Helps remove metabolic waste from the muscles so that it can be metabolized by other tissues

41
Q

Self-Myofasical Release (SMR) - Definition

A

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
Q

Fascia - Definition

A

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
Q

Trigger Points - Definition

A

Tender areas of soft tissue

44
Q

Trigger Points and Foam Rolling

A

Can diminish them by applying pressure to relieve tension

45
Q

Foam Rolling Instructions - 1 of 3

A

Perform small, continuous, back and forth movements

46
Q

Foam Rolling Instructions - 2 of 3

A

Covering sections of 2-6 inches

47
Q

Foam Rolling Instructions - 3 of 3

A

Maintain back and forth movements on tender areas for 20-30 seconds

48
Q

Structure and Sequence - Exercise Order

A

Multi-joint to single-joint

49
Q

Structure and Sequence - Multi-Joint to Single-Joint Benefit

A

Helps to prevent any undue consequences of muscle fatigue

50
Q

Multi-joint Exercise Examples (3 total)

A
  • squats
  • lunges
  • shoulder presses
51
Q

Single-joint Exercise Examples (3 total)

A
  • lateral raises
  • bicep curls
  • chest flys
52
Q

Plyometrics - Definition

A

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
Q

Multi-joint/Single-joint Research Updates (3 total)

A
  • not an absolute
  • order based on goals
  • objective muscle group should be performed first
54
Q

Mindful Transitions - Benefits (3 total)

A
  • Maximize safety
  • Enhance overall class flow
  • Abrupt changes can affect blood pressure
55
Q

Orthostatic Hypotension - Definition

A

A drop in blood pressure associated with rising associated with rising to an upright position.

56
Q

Work - to - Recovery Ratios

A

Between 1:2 - 1:1

57
Q

Recovery Interval Guideline

A

The recovery interval should always be greater than or equal to the work interval

ACE (33 decks)

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