Class Experiences Flashcards
1
Q
Room Considerations (9 total)
A
- Good ventilation and temp (65-85 degrees)
- Wooden/synthetic floor that absorbs shock and prevents medial-lateral foot motions
- Sufficient space
- Mirrors in front and sides of room
- Raised platform for instructor
- Control of lighting, temp, and sound
- Easy access to drinking water
- Easy access to equipment
- Aquatic temp: In between – Cardio = 83 degrees and Mind/Body = 90 degrees
2
Q
Arthritis - Definition
A
inflammation of a joint
3
Q
Tendinitis - Definition
A
inflammation of a tendon
prevention = proper shock absorbent floor
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
5
Q
Sweating and Core Temp - 4 total
A
- metabolic heat is produced during exercise
- Blood is brought to the skin to be cooled
- Sweat glands secret water which evaporates from the skin – cooling the blood
- Blood returns to reduce core temp
6
Q
Core Temp Variation
A
In favorable conditions, core temp should only increase by 2-3 degrees
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
8
Q
Hyperthermia - Definition
A
abnormally high temperature
9
Q
Heat Exhaustion - Definition and Result of
A
Most COMMON heat-related illness
Result of: intense exercise in hot, humid environment
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
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
12
Q
Shivering Effect on Heat Production
A
Increases the body’s rate of heat production 4-5 times
13
Q
Hypothermia - Definition
A
abnormally low body temperature
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
15
Q
Hypertensive - Definition and mmHg
A
High blood pressure, or
the elevation of resting blood pressure above 140/90 mmHg.
16
Q
Cold Air Effect on Exercise
A
-Made harder by WIND which increases CONVECTIVE heat loss
17
Q
Convection - Definition
A
The transfer of heat through surrounding air or water molecules
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
19
Q
Cold Weather Apparel Tips - 4 total
A
- Wear several layers of clothing
- hat is vital
- remove layers (high intensity)
- add layers (low intensity – warm-up, cool down, rest) - Allow adequate ventilation for sweat
- Prevent inner layer from soaking
- Wear garments that allow body to give off heat during exercise and retain heat when inactive
20
Q
Fluid Intake - 2 Hours Before Exercise
A
17-20 oz (500-600 mL)
21
Q
Fluid Intake - During
A
Every 10-20 mins – 7-10 oz (200-300 mL)
22
Q
Fluid Intake - After exercise
A
16-24 oz per 1 lb lost (450-675 mL per 1/2 kg lost)
23
Q
Cycling Apparel
A
- padded shorts
- cycling shoes (stiff soles)
24
Q
Heat Environment Apparel
A
Cotton Materials
25
Cold Environment Apparel
Synthetic materials
26
Cardio (Step, Kickboxing) Apparel
Cushioned Footwear
27
Base of Support (BOS) - Definition
Areas of contact between the feet and their supporting surface and the area between the feet.
28
Overuse Injury - Definition
an injury caused by activity that places too much stress on one area of the body over an extended period.
29
Downbeat - Definition
regular strong pulsation in music occurring in a continuous pattern at an even rhythm
30
Upbeat - Definition
the de-emphasized beat in a piece of music
31
Meter - Definition
organization of beats into musical patterns or measures
32
Measure - Definition
one group of beats in a musical composition marked by the regular occurrence of the heavy accent
33
Shoe Considerations (6 total)
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
34
Using Music Considerations (2 total)
- should contribute and not distract
| - must motivate
35
Volume Considerations (3 total)
- music under 85 decibels (dB)
- Bass turned up (feel beats)
- Treble turned down (less damaging)
36
Decibel Ranges (4 total)
60-70 dB = Normal Conversation
80 dB = Alarm Clock
100 dB = Chainsaw
120 = Jet Plane
37
Using Equipment (4 total)
- good way to add variety
- limit 1-2 pieces a class
- use proper mats
- check regularly
38
Safe and Effective Instruction Guidelines - 1 of 6
Screening:
- industry recognized
- refer when appropriate
- sign liability waiver when not done
39
Safe and Effective Instruction Guidelines - 2 of 6
Assessments:
| -Use to establish a baseline
40
Safe and Effective Instruction Guidelines - 3 of 6
Program Design:
| -design to improve components of physical fitness and wellness
41
Safe and Effective Instruction Guidelines - 4 of 6
Program Implementation:
- supervise
- explain
- be close by
42
Safe and Effective Instruction Guidelines - 5 of 6
Facilities:
| - ensure hazard free environment
43
Safe and Effective Instruction Guidelines - 6 of 6
Equipment:
| -must meet or exceed industry standards
44
ACE Integrated Fitness Model - History and Purpose (2 total)
- Created to adapt to aging and overweight populations
| - Originally developed for personal trainers
45
ACE Integrated Fitness Model - Components 1 of 4
Function
46
ACE Integrated Fitness Model - Components 2 of 4
Health
47
ACE Integrated Fitness Model - Components 3 of 4
Fitness
48
ACE Integrated Fitness Model - Components 4 of 4
Performance
49
ACE Integrated Fitness Model - Function-Resistance
Stability and Mobility (Balance)
50
ACE Integrated Fitness Model - Function-Cardiorespiratory
Aerobic base
51
ACE Integrated Fitness Model - Health-Resistance
Movement (Patterns)
52
ACE Integrated Fitness Model - Health-Cardiorespiratory
Aerobic Efficiency
53
ACE Integrated Fitness Model - Fitness-Resistance
Load (external resistance)
54
ACE Integrated Fitness Model - Fitness-Cardiorespiratory
Anaerobic endurance
55
ACE Integrated Fitness Model - Performance-Resistance
Speed, power, agility, reactivity
56
ACE Integrated Fitness Model - Performance-Cardiorespiratory
Anaerobic power
57
ACE Integrated Fitness Model - Key Component
Rapport
58
Pre-Choreographed - Definition
Scripted
59
Pre-Choreographed - Advantage
Predictability helps participants gauge intensity and progress
60
Pre-Choreographed - Disadvantage
Little room to customize specific progressions and regressions
61
Pre-planned - Definition
Given specific guidelines and suggestions
62
Fushion Class - Definition
Blending 2 or more modalities
- may not follow normal structure
- may be 2 mini classes
63
Class Name Consideration
-Classes suitable for only a narrow portion of the population should be named accordingly.
64
Basic Components of Class - 1 of 5
Pre-class preparation
65
Basic Components of Class - 2 of 5
Warm-up
66
Basic Components of Class - 3 of 5
Conditioning
67
Basic Components of Class - 4 of 5
Gradual cool-down (final phase)
68
Basic Components of Class - 5 of 5
Stretching
69
Warm-up Purpose - 1 of 5
Raising internal temperature (top priority)
70
Warm-up Purpose - 2 of 5
Enhance neuro-muscular efficiency
71
Warm-up Purpose - 3 of 5
Improve joint position sense
72
Warm-up Purpose - 4 of 5
Enhance joint stability
73
Warm-up Purpose - 5 of 5
Develop protective joint reflexes
74
Warm-up Benefits - 1 of 7
Increased metabolic rate
75
Warm-up Benefits - 2 of 7
Gradual redistribution of blood
76
Warm-up Benefits - 3 of 7
Decreased muscle relaxation
77
Warm-up Benefits - 4 of 7
Increased speed and force of muscle contraction
78
Warm-up Benefits - 5 of 7
Increased muscle, tendon, and ligament elasticity
79
Warm-up Benefits - 6 of 7
Limits lactic acid build-up
80
Warm-up Benefits - 7 of 7
Reduced risk of abnormal heart rhythms
81
Warm-up Components - 1 of 4
Dynamic movements
82
Warm-up Components - 2 of 4
Rehearsal moves
83
Warm-up Components - 3 of 4
All major muscles are addressed
84
Warm-up Components - 4 of 4
Verbal cues are clear (appropriate volume, tempo, and atmosphere)
85
Conditioning Components - 1 of 6
Promote independence and self-responsibility
86
Conditioning Components - 2 of 6
Gradually increase intensity
87
Conditioning Components - 3 of 6
Give progressions and regressions
88
Conditioning Components - 4 of 6
Build sequence logically and progressively
89
Conditioning Components - 5 of 6
Montior intensity
90
Conditioning Components - 6 of 6
Incorporate post conditioning cool down/stretching
91
Cueing
Visual or verbal techniques, using hand signals or concise words, to inform participants of upcoming movements
92
Cueing - Language for Stretching - 2 total
"gentle tension and hold"
| "shaking or feeling like rubber bands ready to snap -- scale back"
93
Cueing - Components for Stretching - 1 of 3
Model average flexibility
94
Cueing - Components for Stretching - 2 of 3
Progress participants slowly
95
Cueing - Components for Stretching - 3 of 3
Promote proper posture for balance and ability
96
Cueing - No. per Stretch
2-3 cues needed per stretch
97
ADL Primary Movements - 1 of 5 - Type and Example
Bend and lift
| -squatting, standing from a chair
98
ADL Primary Movements - 2 of 5 - Type and Example
Single-Leg Movements
| -Walking, lunging, climbing stairs
99
ADL Primary Movements - 3 of 5 - Type and Example
Upper-Body Pushing
| -pushing a car door
100
ADL Primary Movements - 4 of 5 - Type and Example
Upper-Body Pulling
| -opening a car door
101
ADL Primary Movements - 5 of 5 - Type and Example
Rotational Movements
| -Reaching across body to buckle seat belt
102
Principal of Balance - Programming Considerations - 1 of 2
Classes should include agonist and antagonist muscles
103
Principal of Balance - Programming Considerations - 2 of 2
Classes should include varying planes of movement
104
Principal of Balance - Training Considerations - 1 of 3
Classes should be bilateral (train both sides of the body equally)
105
Principal of Balance - Training Considerations - 2 of 3
Classes should be transitional (movement patterns should utilize both sides)
106
Principal of Balance - Training Considerations - 3 of 3
Encourage participants to attend equally balanced styles of classes that include: cardio, strength, and flexibility
107
Principal of Balance - Neuro-muscular...Able to ... - 1 of 6
Stand on 1 leg
108
Principal of Balance - Neuro-muscular...Able to... - 2 of 6
Stand equally supported
109
Principal of Balance - Neuro-muscular...Able to... - 3 of 6
Raise 1 arm or leg or both in quadruped
110
Principal of Balance - Neuro-muscular...Able to... - 4 of 6
Maintain neutral pelvic position and spinal posture
111
Principal of Balance - Neuro-muscular...Able to... - 5 of 6
Exercise on an unstable service
112
Principal of Balance - Neuro-muscular...Able to... - 6 of 6
Raise 1 foot in plank position
113
Accent - Definition
Emphasis on a given beat
114
Typical Meter for Group Exercise
4/4 beat
115
Tempo - Definition
Rate of speed of music, usually expressed in beats per minute
116
Type of Music Considerations - 1 of 2
Purpose
| -background or foreground
117
Type of Music Considerations - 2 of 2
Participants preferences
118
Beat Determination
```
Listed on the song, or
# of downbeats per 15 seconds x 4
```
119
Classes by Tempo - < 100
- Background
| - Mind-Body
120
Classes by Tempo - 100-122
- Beginner step
- Low-impact aerobics
- Hip hop
121
Classes by Tempo - 122-129
- Strength
- Advanced Step
- Low-mid aerobics
- Dance
- Aquatics
122
Classes by Tempo - 130-160
- Fast paced
- Mid-high aerobics
- Dance
- Trampoline
- Martial Arts
123
Musical Phrases - Definition
Short musical passage; used as a means of choreographing movement to a piece of music.
124
Musical Phrases - Numbers
4 sentences of 8 counts = 32 counts
| "square music"
125
Exercising in Heat - Causes (3 total)
Can Cause:
1. Hyperthermia
2. Heat Exhaustion
3. Heat Stroke
126
Heat Exhaustion - Signs (9 total)
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
Heat Exhaustion - Response (6 total)
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
Heat Stroke - Signs (5 total)
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
Heat Stroke - Response (5 total)
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
Exercising in Cold Effects - Causes (2 total)
Can Cause:
1. Hypothermia
2. Increased blood pressure
