Class Format, WarmUp, Cardio Training

Question 1

Class structure should include:

Answer 1

1. Pre-class announcements
2. Warm-up or preparation period
3. Body of the workout
   
   • Cardio component
   • Muscular fitness training
   • Flexibility work
   • combination of all three
4. Post-exercise relaxation period (cooldown)

Question 2

Pre-class announcements

Answer 2

1. Introduce yourself
2. Type of class you’re teaching
3. Remind participants to work at their own level and listen to their bodies.
4. Let them know I’ll show modifications.

Question 3

What is the purpose of the warm-up?

Answer 3

1. Raise the body’s core temperature
2. Increase blood flow to the muscles
3. Lubricate the joints
4. Help prepare body for more vigorous movement.
5. Help psychologically prepare for workout

Question 4

AFAA’s recommended duration for a warmup:

Answer 4

8 to 12 minutes.

Question 5

What are the three common components of a warmup?

Answer 5

1. Movement rehearsal
2. Limbering movements
3. Preparatory stretching

Question 6

List goals for movement rehearsal:

Answer 6

1. Increase blood flow and core temperature

2. Facilitate performance, coordination, and enthusiasm.

Question 7

What’s another name for limbering movements?

Answer 7

Dynamic stretching

Question 8

What’s the goal of limbering movements?

Answer 8

To increase joint-specific mobility and core temperature.

Question 9

What’s AFAA recommendation for warming up the spine?

Answer 9

Warm the spine with controlled movements through all functional ranges.

Question 10

What’s a major mechanism for spinal injury?

Answer 10

Unsupported spinal flexion. It gradually overstretches ligaments in the spine.

Question 11

What is a preparatory stretch?

Answer 11

A light, gentle stretch held for a short period of time.

Question 12

What are some guidelines for light, preparatory stretching?

Answer 12

1. Hold for only 4-8 beats of music

2. Use a full range of motion with no pause.

Question 13

True or False. Light, preparatory stretching is optional and depends on the participant needs.

Answer 13

True.

Question 14

True or False. Prolonged, intense stretches should never be used in a group session.

Answer 14

False. AFAA recommends that this type of stretching be done in a post-workout flexibility session.

Question 15

How much time does AFAA recommend for cardio sessions?

Answer 15

20 to 45 minutes.

Question 16

AFAA identifies four types of cardio training:

Answer 16

1. Continuous or steady-state
2. Interval
3. Circuit
4. Intermittent

Question 17

What does AFAA recommend for continuous training?

Answer 17

Gradually increase intensity until participants reach their training zone, then maintain that intensity until for a period of time before decreasing. Minimize ups and downs.

Question 18

Describe interval training:

Answer 18

Training in which lower intensity work is alternated with higher intensity work in timed ratios.

Question 19

How does intermittent training differ from interval training?

Answer 19

The hard and easy intervals in intermittent training are more variable, random, and spontaneous.

Question 20

Describe circuit training.

Answer 20

Training consisting of different types of stations or activities for participants to perform in timed bouts.

Question 21

How does range of motion affect exercise intensity?

Answer 21

The greater the range of motion the higher the intensity.

Question 22

The more one travels horizontally across the floor…

Answer 22

The higher the intensity.

Question 23

When running, one should avoid…

Answer 23

Running on the toes.

Question 24

List some common high stress moves:

Answer 24

1. Jumping jacks
2. High kicks
3. Scissors
4. Power or plyometric squats

Question 25

What does AFAA recommend for hopping on one leg?

Answer 25

Avoid more than 8 consecutive hops on one leg.

Question 26

What is the recommended duration for a post-cardio cool-down?

Answer 26

3 to 5 minutes of lower intensity rhythmic activity.

Question 27

What does the cool-down help prevent?

Answer 27

Blood pooling and light headedness.