Class Format, WarmUp, Cardio Training Flashcards
Class structure should include:
- Pre-class announcements
- Warm-up or preparation period
- Body of the workout
- Cardio component
- Muscular fitness training
- Flexibility work
- combination of all three
- Post-exercise relaxation period (cooldown)
Pre-class announcements
- Introduce yourself
- Type of class you’re teaching
- Remind participants to work at their own level and listen to their bodies.
- Let them know I’ll show modifications.
What is the purpose of the warm-up?
- Raise the body’s core temperature
- Increase blood flow to the muscles
- Lubricate the joints
- Help prepare body for more vigorous movement.
- Help psychologically prepare for workout
AFAA’s recommended duration for a warmup:
8 to 12 minutes.
What are the three common components of a warmup?
- Movement rehearsal
- Limbering movements
- Preparatory stretching
List goals for movement rehearsal:
- Increase blood flow and core temperature
2. Facilitate performance, coordination, and enthusiasm.
What’s another name for limbering movements?
Dynamic stretching
What’s the goal of limbering movements?
To increase joint-specific mobility and core temperature.
What’s AFAA recommendation for warming up the spine?
Warm the spine with controlled movements through all functional ranges.
What’s a major mechanism for spinal injury?
Unsupported spinal flexion. It gradually overstretches ligaments in the spine.
What is a preparatory stretch?
A light, gentle stretch held for a short period of time.
What are some guidelines for light, preparatory stretching?
- Hold for only 4-8 beats of music
2. Use a full range of motion with no pause.
True or False. Light, preparatory stretching is optional and depends on the participant needs.
True.
True or False. Prolonged, intense stretches should never be used in a group session.
False. AFAA recommends that this type of stretching be done in a post-workout flexibility session.
How much time does AFAA recommend for cardio sessions?
20 to 45 minutes.
AFAA identifies four types of cardio training:
- Continuous or steady-state
- Interval
- Circuit
- Intermittent
What does AFAA recommend for continuous training?
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.
Describe interval training:
Training in which lower intensity work is alternated with higher intensity work in timed ratios.
How does intermittent training differ from interval training?
The hard and easy intervals in intermittent training are more variable, random, and spontaneous.
Describe circuit training.
Training consisting of different types of stations or activities for participants to perform in timed bouts.
How does range of motion affect exercise intensity?
The greater the range of motion the higher the intensity.
The more one travels horizontally across the floor…
The higher the intensity.
When running, one should avoid…
Running on the toes.
List some common high stress moves:
- Jumping jacks
- High kicks
- Scissors
- Power or plyometric squats
What does AFAA recommend for hopping on one leg?
Avoid more than 8 consecutive hops on one leg.
What is the recommended duration for a post-cardio cool-down?
3 to 5 minutes of lower intensity rhythmic activity.
What does the cool-down help prevent?
Blood pooling and light headedness.
