Domain 1: Class Preparation Flashcards
What is a pre-choreograph class format?
Follows written script, music cues, etc.
What is a pre-planned class format?
Guidelines are provided but with flexibility for movement and music
What are the basic components of a group fitness class?
Pre-Class Preparation, Warm Up, Conditioning, Cool Down
What are the “Health Related Components” of physical fitness?
Cardiorespiratory Endurance, Muscular Endurance, Muscular Strength, Flexibility, Body Composition
What is cardio endurance?
The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity.
What is muscular endurance?
The ability of a muscle to perform repeated or sustained contractions without fatigue.
What is muscular strength?
The ability of a muscle to exert maximal force.
What is flexibility?
The range of motion at a joint.
What is body composition?
The relative amounts of fat mass and fat-free mass in the body.
What are the 6 “Skill Related Components” of physical fitness?
Agility, Balance, Coordination, Power, Reaction Time, Speed
What is agility?
The ability to rapidly and accurately change the position of the body in space.
What is coordination?
The ability to smoothly and accurately perform complex movements.
What is balance?
The ability to maintain equilibrium while stationary or moving.
What is power?
The rate at which work can be performed (performing muscle contractions at high velocity.)
Power = Work divided by Time
What is reaction time?
The amount of time elapsed between the stimulus for movement and the beginning of the movement.
What is speed?
The ability to perform a movement within a short period of time.
What is the Function-Health-Fitness-Performance Continuum (FHFP)?
A progression to first reestablish proper function, then improve health, then develop and advance fitness, and finally enhance performance.
True or False: Human movement and fitness can progress and regress along the FHFP Continuum?
True.
The ACE IFT Model has _____ principal training components that are divided into _____ phases based on the FHFP Continuum.
Two and Four
What is phase 1 of functional movement and resistance training?
Phase 1 (Function): Stability and Mobility Training
What is phase 2 of functional movement and resistance training?
Phase 2 (Health): Movement Training
What is phase 3 of functional movement and resistance training?
Phase 3 (Fitness): Load Training
What is phase 4 of functional movement and resistance training?
Phase 4: (Performance): Performance Training
What is phase 1 of cardiorespiratory training?
Phase 1 (Function): Aero-Base Training
What is phase 2 of cardiorespiratory training?
Phase 2 (Health): Aero-Efficiency Training
What is phase 3 of cardiorespiratory training?
Phase 3 (Fitness): Anaerobic Endurance Training
What is phase 4 of cardiorespiratory training?
Phase 4: (Performance): Anaerobic Power Training
What are the two points of the Kinetic Chain?
Stability and Mobility
What is stability?
The ability to prepare, maintain, anticipate and restore stability at each joint.
What is mobility?
The range of uninhibited movement around a joint or body segment.
What are examples of a deconditioned state?
Muscle imbalance, decreased flexibility or lack of core and joint stability.
“Straighten before Strengthen.”
What is included in the Lumbo-Pelvic-Hip-Complex (LPHC)?
Lumbar spine, pelvic girdle, abdomen and the hip joint.
What are the two distal segments?
Arms and Legs
What are examples of the “ground-up approach?”
- Fixing issues with the foot before the knee.
- Thoracic spine and shoulder before the head and neck.
What are the 5 primary movements patterns?
1.Bend and Lift
2. Single Leg
3. Pushing
4. Pulling
5. Rotation
What is the appropriate progression for balance training?
Two Leg Stable - Single Leg Stable - Two Leg Unstable - Single Leg Unstable
What does FITT-VP Principles stand for and what should it be used for?
Frequency, Intensity, Time, Type, Volume Progression.
Used to design Cardiorespiratory, Muscular and Flexibility exercise programs.
What do the following symptoms demonstrate when exercising in the heat?
Bright red skin, rapid and strong pulse, labored breathing
Heat Stroke
What do the following symptoms demonstrate when exercising in the heat?
Weak rapid pulse, headache, low blood pressure, nausea, dizziness, profusely sweating, cold clammy skin
Heat Exhaustion
What are the six classes of nutrients?
Carbs, Fats, Proteins, Vitamins, Minerals and Water
What are the five stages of change?
- Pre-Contemplation - No intention of changing
- Contemplation - Thinking about exercising in the next 6 months
- Preparation - Exercise occasionally, but are planning to begin regularly
- Action - Started but not maintained exercise
- Maintenance - Maintained change for 6 months or more
