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Class Experiences Flashcards

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1
Q

Room Considerations (9 total)

A
  1. Good ventilation and temp (65-85 degrees)
  2. Wooden/synthetic floor that absorbs shock and prevents medial-lateral foot motions
  3. Sufficient space
  4. Mirrors in front and sides of room
  5. Raised platform for instructor
  6. Control of lighting, temp, and sound
  7. Easy access to drinking water
  8. Easy access to equipment
  9. Aquatic temp: In between – Cardio = 83 degrees and Mind/Body = 90 degrees
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2
Q

Arthritis - Definition

A

inflammation of a joint

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3
Q

Tendinitis - Definition

A

inflammation of a tendon

prevention = proper shock absorbent floor

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4
Q

Sprains - Definition and Effected Areas of the body

A

a traumatic joint twist that results in stretching or tearing of the stabilizing connective tissues

Mainly involves ligaments or joint capsules, and causes discoloration, swelling, and pain

prevention = proper shock absorbent floor

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5
Q

Sweating and Core Temp - 4 total

A
  1. metabolic heat is produced during exercise
  2. Blood is brought to the skin to be cooled
  3. Sweat glands secret water which evaporates from the skin – cooling the blood
  4. Blood returns to reduce core temp
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6
Q

Core Temp Variation

A

In favorable conditions, core temp should only increase by 2-3 degrees

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7
Q

Exercising in Heat Effects

A
  • HR is higher
  • Total Heat load - external heat + internal heat

Hot and Humid Conditions reduce the body’s ability to lose heat and sweat CANNOT evaporate readily

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8
Q

Hyperthermia - Definition

A

abnormally high temperature

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9
Q

Heat Exhaustion - Definition and Result of

A

Most COMMON heat-related illness

Result of: intense exercise in hot, humid environment

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10
Q

Heat Stroke - Definition and Result of

A

a medical emergency that is the MOST SERIOUS heat-related illness

Result of: heat overload and impairment of the body’s ability to dissipate heat

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11
Q

Exercising in the Cold Affects on Body Temperature

A

-when the blood and skin temperature drops, mechanisms that conserve body heat and increase heat production are activated

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12
Q

Shivering Effect on Heat Production

A

Increases the body’s rate of heat production 4-5 times

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13
Q

Hypothermia - Definition

A

abnormally low body temperature

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14
Q

Blood Pressure - Definition and Measurement

A
  • the pressure exerted by the blood on the walls of the arteries
  • measured in millimeters of MERCURY (mmHg) with a sphygmomanometer
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15
Q

Hypertensive - Definition and mmHg

A

High blood pressure, or

the elevation of resting blood pressure above 140/90 mmHg.

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16
Q

Cold Air Effect on Exercise

A

-Made harder by WIND which increases CONVECTIVE heat loss

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17
Q

Convection - Definition

A

The transfer of heat through surrounding air or water molecules

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18
Q

Waters Effect on Exercise

A
  • the body loses heat 4x faster in water

- the rate of loss increases when water is moving due to convection

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19
Q

Cold Weather Apparel Tips - 4 total

A
  1. Wear several layers of clothing
    - hat is vital
    - remove layers (high intensity)
    - add layers (low intensity – warm-up, cool down, rest)
  2. Allow adequate ventilation for sweat
  3. Prevent inner layer from soaking
  4. Wear garments that allow body to give off heat during exercise and retain heat when inactive
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20
Q

Fluid Intake - 2 Hours Before Exercise

A

17-20 oz (500-600 mL)

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21
Q

Fluid Intake - During

A

Every 10-20 mins – 7-10 oz (200-300 mL)

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22
Q

Fluid Intake - After exercise

A

16-24 oz per 1 lb lost (450-675 mL per 1/2 kg lost)

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23
Q

Cycling Apparel

A
  • padded shorts

- cycling shoes (stiff soles)

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24
Q

Heat Environment Apparel

A

Cotton Materials

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25
Q

Cold Environment Apparel

A

Synthetic materials

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26
Q

Cardio (Step, Kickboxing) Apparel

A

Cushioned Footwear

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27
Q

Base of Support (BOS) - Definition

A

Areas of contact between the feet and their supporting surface and the area between the feet.

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28
Q

Overuse Injury - Definition

A

an injury caused by activity that places too much stress on one area of the body over an extended period.

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29
Q

Downbeat - Definition

A

regular strong pulsation in music occurring in a continuous pattern at an even rhythm

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30
Q

Upbeat - Definition

A

the de-emphasized beat in a piece of music

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31
Q

Meter - Definition

A

organization of beats into musical patterns or measures

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32
Q

Measure - Definition

A

one group of beats in a musical composition marked by the regular occurrence of the heavy accent

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33
Q

Shoe Considerations (6 total)

A
  1. Get fitted at the end of the day or during usual workout time
  2. Allow index finger width between longest toe and shoe
  3. Heel should not slip out during plantar flexion
  4. Ball of foot should match the widest part of the shoe
  5. Shoes should not rub foot or ankle
  6. Try on with gym socks
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34
Q

Using Music Considerations (2 total)

A
  • should contribute and not distract

- must motivate

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35
Q

Volume Considerations (3 total)

A
  • music under 85 decibels (dB)
  • Bass turned up (feel beats)
  • Treble turned down (less damaging)
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36
Q

Decibel Ranges (4 total)

A

60-70 dB = Normal Conversation
80 dB = Alarm Clock
100 dB = Chainsaw
120 = Jet Plane

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37
Q

Using Equipment (4 total)

A
  • good way to add variety
  • limit 1-2 pieces a class
  • use proper mats
  • check regularly
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38
Q

Safe and Effective Instruction Guidelines - 1 of 6

A

Screening:

  • industry recognized
  • refer when appropriate
  • sign liability waiver when not done
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39
Q

Safe and Effective Instruction Guidelines - 2 of 6

A

Assessments:

-Use to establish a baseline

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40
Q

Safe and Effective Instruction Guidelines - 3 of 6

A

Program Design:

-design to improve components of physical fitness and wellness

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41
Q

Safe and Effective Instruction Guidelines - 4 of 6

A

Program Implementation:

  • supervise
  • explain
  • be close by
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42
Q

Safe and Effective Instruction Guidelines - 5 of 6

A

Facilities:

- ensure hazard free environment

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43
Q

Safe and Effective Instruction Guidelines - 6 of 6

A

Equipment:

-must meet or exceed industry standards

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44
Q

ACE Integrated Fitness Model - History and Purpose (2 total)

A
  • Created to adapt to aging and overweight populations

- Originally developed for personal trainers

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45
Q

ACE Integrated Fitness Model - Components 1 of 4

A

Function

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46
Q

ACE Integrated Fitness Model - Components 2 of 4

A

Health

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47
Q

ACE Integrated Fitness Model - Components 3 of 4

A

Fitness

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48
Q

ACE Integrated Fitness Model - Components 4 of 4

A

Performance

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49
Q

ACE Integrated Fitness Model - Function-Resistance

A

Stability and Mobility (Balance)

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50
Q

ACE Integrated Fitness Model - Function-Cardiorespiratory

A

Aerobic base

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51
Q

ACE Integrated Fitness Model - Health-Resistance

A

Movement (Patterns)

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52
Q

ACE Integrated Fitness Model - Health-Cardiorespiratory

A

Aerobic Efficiency

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53
Q

ACE Integrated Fitness Model - Fitness-Resistance

A

Load (external resistance)

54
Q

ACE Integrated Fitness Model - Fitness-Cardiorespiratory

A

Anaerobic endurance

55
Q

ACE Integrated Fitness Model - Performance-Resistance

A

Speed, power, agility, reactivity

56
Q

ACE Integrated Fitness Model - Performance-Cardiorespiratory

A

Anaerobic power

57
Q

ACE Integrated Fitness Model - Key Component

A

Rapport

58
Q

Pre-Choreographed - Definition

A

Scripted

59
Q

Pre-Choreographed - Advantage

A

Predictability helps participants gauge intensity and progress

60
Q

Pre-Choreographed - Disadvantage

A

Little room to customize specific progressions and regressions

61
Q

Pre-planned - Definition

A

Given specific guidelines and suggestions

62
Q

Fushion Class - Definition

A

Blending 2 or more modalities

  • may not follow normal structure
  • may be 2 mini classes
63
Q

Class Name Consideration

A

-Classes suitable for only a narrow portion of the population should be named accordingly.

64
Q

Basic Components of Class - 1 of 5

A

Pre-class preparation

65
Q

Basic Components of Class - 2 of 5

A

Warm-up

66
Q

Basic Components of Class - 3 of 5

A

Conditioning

67
Q

Basic Components of Class - 4 of 5

A

Gradual cool-down (final phase)

68
Q

Basic Components of Class - 5 of 5

A

Stretching

69
Q

Warm-up Purpose - 1 of 5

A

Raising internal temperature (top priority)

70
Q

Warm-up Purpose - 2 of 5

A

Enhance neuro-muscular efficiency

71
Q

Warm-up Purpose - 3 of 5

A

Improve joint position sense

72
Q

Warm-up Purpose - 4 of 5

A

Enhance joint stability

73
Q

Warm-up Purpose - 5 of 5

A

Develop protective joint reflexes

74
Q

Warm-up Benefits - 1 of 7

A

Increased metabolic rate

75
Q

Warm-up Benefits - 2 of 7

A

Gradual redistribution of blood

76
Q

Warm-up Benefits - 3 of 7

A

Decreased muscle relaxation

77
Q

Warm-up Benefits - 4 of 7

A

Increased speed and force of muscle contraction

78
Q

Warm-up Benefits - 5 of 7

A

Increased muscle, tendon, and ligament elasticity

79
Q

Warm-up Benefits - 6 of 7

A

Limits lactic acid build-up

80
Q

Warm-up Benefits - 7 of 7

A

Reduced risk of abnormal heart rhythms

81
Q

Warm-up Components - 1 of 4

A

Dynamic movements

82
Q

Warm-up Components - 2 of 4

A

Rehearsal moves

83
Q

Warm-up Components - 3 of 4

A

All major muscles are addressed

84
Q

Warm-up Components - 4 of 4

A

Verbal cues are clear (appropriate volume, tempo, and atmosphere)

85
Q

Conditioning Components - 1 of 6

A

Promote independence and self-responsibility

86
Q

Conditioning Components - 2 of 6

A

Gradually increase intensity

87
Q

Conditioning Components - 3 of 6

A

Give progressions and regressions

88
Q

Conditioning Components - 4 of 6

A

Build sequence logically and progressively

89
Q

Conditioning Components - 5 of 6

A

Montior intensity

90
Q

Conditioning Components - 6 of 6

A

Incorporate post conditioning cool down/stretching

91
Q

Cueing

A

Visual or verbal techniques, using hand signals or concise words, to inform participants of upcoming movements

92
Q

Cueing - Language for Stretching - 2 total

A

“gentle tension and hold”

“shaking or feeling like rubber bands ready to snap – scale back”

93
Q

Cueing - Components for Stretching - 1 of 3

A

Model average flexibility

94
Q

Cueing - Components for Stretching - 2 of 3

A

Progress participants slowly

95
Q

Cueing - Components for Stretching - 3 of 3

A

Promote proper posture for balance and ability

96
Q

Cueing - No. per Stretch

A

2-3 cues needed per stretch

97
Q

ADL Primary Movements - 1 of 5 - Type and Example

A

Bend and lift

-squatting, standing from a chair

98
Q

ADL Primary Movements - 2 of 5 - Type and Example

A

Single-Leg Movements

-Walking, lunging, climbing stairs

99
Q

ADL Primary Movements - 3 of 5 - Type and Example

A

Upper-Body Pushing

-pushing a car door

100
Q

ADL Primary Movements - 4 of 5 - Type and Example

A

Upper-Body Pulling

-opening a car door

101
Q

ADL Primary Movements - 5 of 5 - Type and Example

A

Rotational Movements

-Reaching across body to buckle seat belt

102
Q

Principal of Balance - Programming Considerations - 1 of 2

A

Classes should include agonist and antagonist muscles

103
Q

Principal of Balance - Programming Considerations - 2 of 2

A

Classes should include varying planes of movement

104
Q

Principal of Balance - Training Considerations - 1 of 3

A

Classes should be bilateral (train both sides of the body equally)

105
Q

Principal of Balance - Training Considerations - 2 of 3

A

Classes should be transitional (movement patterns should utilize both sides)

106
Q

Principal of Balance - Training Considerations - 3 of 3

A

Encourage participants to attend equally balanced styles of classes that include: cardio, strength, and flexibility

107
Q

Principal of Balance - Neuro-muscular…Able to … - 1 of 6

A

Stand on 1 leg

108
Q

Principal of Balance - Neuro-muscular…Able to… - 2 of 6

A

Stand equally supported

109
Q

Principal of Balance - Neuro-muscular…Able to… - 3 of 6

A

Raise 1 arm or leg or both in quadruped

110
Q

Principal of Balance - Neuro-muscular…Able to… - 4 of 6

A

Maintain neutral pelvic position and spinal posture

111
Q

Principal of Balance - Neuro-muscular…Able to… - 5 of 6

A

Exercise on an unstable service

112
Q

Principal of Balance - Neuro-muscular…Able to… - 6 of 6

A

Raise 1 foot in plank position

113
Q

Accent - Definition

A

Emphasis on a given beat

114
Q

Typical Meter for Group Exercise

A

4/4 beat

115
Q

Tempo - Definition

A

Rate of speed of music, usually expressed in beats per minute

116
Q

Type of Music Considerations - 1 of 2

A

Purpose

-background or foreground

117
Q

Type of Music Considerations - 2 of 2

A

Participants preferences

118
Q

Beat Determination

A 
Listed on the song, or
# of downbeats per 15 seconds x 4
119
Q

Classes by Tempo - < 100

A
  • Background

- Mind-Body

120
Q

Classes by Tempo - 100-122

A
  • Beginner step
  • Low-impact aerobics
  • Hip hop
121
Q

Classes by Tempo - 122-129

A
  • Strength
  • Advanced Step
  • Low-mid aerobics
  • Dance
  • Aquatics
122
Q

Classes by Tempo - 130-160

A
  • Fast paced
  • Mid-high aerobics
  • Dance
  • Trampoline
  • Martial Arts
123
Q

Musical Phrases - Definition

A

Short musical passage; used as a means of choreographing movement to a piece of music.

124
Q

Musical Phrases - Numbers

A

4 sentences of 8 counts = 32 counts

“square music”

125
Q

Exercising in Heat - Causes (3 total)

A

Can Cause:

  1. Hyperthermia
  2. Heat Exhaustion
  3. Heat Stroke
126
Q

Heat Exhaustion - Signs (9 total)

A

Signs:

  1. Weak, rapid pulse
  2. Low blood pressure
  3. Headache
  4. Nausea
  5. Dizziness
  6. General weakness
  7. Paleness
  8. Cold, clammy skin
  9. Profuse sweating
127
Q

Heat Exhaustion - Response (6 total)

A

Response:

  1. stop exercising
  2. move to a cool, ventilated area
  3. lie down
  4. elevate feet 12-18 inches
  5. give fluids
  6. monitor temperature
128
Q

Heat Stroke - Signs (5 total)

A

Signs:

  1. hot, dry skin (cessation of sweat)
  2. bright red skin
  3. rapid, strong pulse
  4. labored breathing
  5. elevated temp (>104 degrees)
129
Q

Heat Stroke - Response (5 total)

A

Response:

  1. stop exercising
  2. remove clothing
  3. try to cool body – wet towels, ice packs, fan, alcohol rubs
  4. give fluids
  5. transport to ER
130
Q

Exercising in Cold Effects - Causes (2 total)

A

Can Cause:

  1. Hypothermia
  2. Increased blood pressure

ACE (33 decks)

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