Designing a class program

Question 1

Key to injury prevention

Answer 1

proper warm up

Question 2

How long is a proper warm up

Answer 2

7-10 minutes

Question 3

Purpose of warm up

Answer 3

1. Increase blood to muscles
2. Lubricate joints
3. elevate core temperature.

Question 4

Static movement

Answer 4

Typical isometric exercises. Great for building stability

Question 5

Dynamic movement

Answer 5

Complete range of motion use by muscles and joints

Question 6

Muscle conditioning.

Answer 6

1. Balance, form and join stability.
2. movement patterns should be simple
3. Increase intensity by increasing range of motion.
4. Vary resistance for different muscles.
5. Always work opposing muscle to reduce chance of injury

Question 7

Cardio conditioning.

Answer 7

1. elevate heart rate
2. be aware of signs of fatigue or everexterion.

Question 8

Static streching time

Answer 8

5-10 seconds

Question 9

Low intensity exercise for cooling down

Answer 9

3-5 minutes.

Question 10

Purpose of cooling dowN

Answer 10

1. Allows body to return to normal state
2. avoid dizziness
3. restore natural breathing
4. reduce heart rate.

Question 11

Overall conditioning:

Answer 11

Excerside program should include strength, flexibility, endurance, cardiovascular, and resistance training components

Question 12

Specificity

Answer 12

Train specifically to what you want to develop

Question 13

Overload

Answer 13

Increase the demand on the body systems to cause them to adapt

Question 14

Periodization

Answer 14

distinción phases of training to progress

Question 15

Frequency

Answer 15

how often someone exercises

Question 16

Intensity

Answer 16

how hard someone exercises

Question 17

duration

Answer 17

how long someone exercises

Question 18

Four key training principles

Answer 18

• position principle
• discrete movement principle
• peak contraction principle
• velocity of contraction principle

Question 19

Funtional training.

Answer 19

Integrated
Increase core stability
progressive

Question 20

Identify the type of class. muscle conditioning

Answer 20

Aerobic challenging all muscles
3-5 sessions / per week
intesity 85% of heart rate reserve
duration 20-60 min
slow movements
weight 3-10 lb

Question 21

Identify the type of class. cardio aerobic

Answer 21

20-50 minutes
3-5 sessions / per week
intesity 85% of heart rate reserve

Question 22

Identify the type of class. high low impact aerobics

Answer 22

aerobic exercise
warm up period followed by at least 20-30 minutes of moderate to intense excercise
60-90% max heart rate
l

Question 23

Identify the type of class. boot camp

Answer 23

time intervals (tabata)
volume intervals
timed volumed intervals
density

Question 24

Identify goals

Answer 24

Fat loss
increase speed, agility or quickness
increase strength
build muscle

Question 25

Variables

Answer 25

1. set
2. rep
3. tempo
4. load
5. rest period.

Question 26

How to progress/ regress each exercise.

Answer 26

Progress. change 1 acute variable.
1. increase weight load
2. increase reps
3. decrease rest period.
Regress. change 1 acute variable.
1. decrease reps
2. decrease weight
3. modify the exercise
4. increase rest period.
5. provide alternate options to engage certain muscle groups.

Question 27

Participan demographics. Student A.

Answer 27

Competitive, enthusiastic, success oriented.

Question 28

Type b

Answer 28

Consistent, not extreme, sometimes need encouragement.

Question 29

Type C

Answer 29

new student, need encouragement

Question 30

Type D

Answer 30

sedentary, quiet solo activities.

Question 31

Social student.

Answer 31

Presence of other people is importante.

Question 32

Music selection

Answer 32

• aprópiate volume. lower than 85 decibels.
  beats per minute (BPM)
  move to the beat of the music
  understand components of music

Question 34

Components of music

Answer 34

1. melody
2. rhythm
3. beat
4. tempo
5. musical measure
6. 4/4 rhythm
7. 32 counting phrasing
8. upbeat
   9.downbeat