Fitness Class Program Design

Question 1

What are the main considerations for a GFI when designing a fitness class?

Answer 1

Class Purpose
Objectives
Warm-up
Conditioning
Cool-Down

Question 2

What are the two main types of warm-up exercise?

Answer 2

Exercises to Enhance Stability and Mobility
Rehearsal moves

Question 3

How long should a warm-up generally last?

Answer 3

5-10 minutes.

Question 4

What are the benefits of warm-up exercises to Enhance Stability and Mobility?

Answer 4

Decreases the risk of developing overuse injuries
Enhances quality of movements during conditioning.

Question 5

How do warm-up exercises to Enhance Stability and Mobility prevent injury?

Answer 5

Help ensure adequate joint mobility
Address underlying muscle imbalances.

Question 6

What are some warm-up ideas that enhance Stability and Mobility?

Answer 6

Cat-cow
Bird-dog
IYWO formations
Glute bridge
Kneeling thoracic rotation
Standing ankle mobilization
Arm circles and standing diagonals.

Question 7

What are some examples of cool-down stretches?

Answer 7

Hip flexor stretch
Quadriceps stretch
Hamstrings stretch
Calf Stretch
Hip/glute stretch.

Question 8

What is self-myofascial release?

Answer 8

Applying pressure to tight, restricted areas of fascia and underlying muscle tissue to relieve tension and improve flexibility. Usually with a foam roller.

Question 9

What are plyometrics?

Answer 9

High intensity movements, such as jumping, involving high-force loading of body weight during the landing phase of the movement that takes advantage of the stretch-shortening cycle.

Question 10

When should power-type, explosive exercises be incorporated into a class?

Answer 10

The beginning of conditioning segment after an appropriate warm-up.

Question 11

Should multi-joint or single-joint exercises be performed first, according to the American College of Sports Medicine?

Answer 11

Multi-joint.

Question 12

According to a study in 2012, when is it appropriate to do single joint exercises before multi-joint?

Answer 12

When the single-joint exercise is most in need of improvement.

Question 13

What is orthostatic hypotension?

Answer 13

Also known as postural hypotension, drop in blood pressure often caused by a transition from supine or seated position to standing.

Question 14

What is Adenosine Triphosphate?

Answer 14

The basic substance that the body uses for energy. Also called ATP.

Question 15

What is creatine phosphate?

Answer 15

A storage form of high-energy phosphate in muscle cells that can be used to immediately resynthesize Adenosine Triphosphate (ATP)

Question 16

What is the creatine phosphate system?

Answer 16

A system that transfers chemical energy from the breakdown of creatine phosphate to regenerate adenosine triphosphate (ATP). At the onset of activity, or with an increase in intensity, the immediate energy needs are met by the phosphagen system.

Question 17

What is another name for the phosphagen system?

Answer 17

The creatine phosphate system.

Question 18

What is the glycolytic anaerobic system?

Answer 18

The energy pathway that uses glycogen to produce power, but not quite as much or as quickly as the creatine phosphate system.

Question 19

What are the two ways the principle of balance in class design applies?

Answer 19

Neuromuscular balance
Programming balance.

Question 20

What are the four main training types that should be balanced in a well-rounded exercise program?

Answer 20

Cardio-respiratory
Muscular
Neuromotor
Flexibility training.

Question 21

What is the primary energy system used for maximal effort intensity tasks?

Answer 21

Predominantly the phosphagen system.

Question 22

What is the primary energy system used for near-maximal effort intensity tasks?

Answer 22

After about 10 seconds, phosphagen becomes depleted and anaerobic glycolysis assumes primary role.

Question 23

What is the primary energy system used for moderate to vigorous effort intensity tasks?

Answer 23

Predominantly glycolysis.

Question 24

What is the primary energy system used for moderate effort intensity tasks?

Answer 24

Glycolysis becomes depleted and the oxidative system begins to assume the primary role.

Question 25

What is the primary energy system used for light to moderate effort intensity tasks?

Answer 25

Almost exclusively the oxidative system.

Question 26

What are the two anaerobic energy systems?

Answer 26

Creatine phosphate system
Glycolysis

Question 27

What role do carbohydrates play in energy?

Answer 27

They are easy for the body to break down and provide quick energy.

Question 28

What role do fats play in energy?

Answer 28

Provide a seemingly endless supply of stored energy.

Question 29

What role do proteins play in energy?

Answer 29

Proteins are the building blocks of human structure and not a primary source of energy.

Question 30

In what form are carbohydrates and fats stored in the body?

Answer 30

Glucose
Triglycerides.

Question 31

What is the oxidative system?

Answer 31

Another term for the aerobic system.

Question 32

After about how long does the glycolysis system take over from the phosphagen system?

Answer 32

After about 10 seconds.

Question 33

How long should intervals be when first introduced in interval training?

Answer 33

Short, about 30 seconds, with an approximate work to recovery ratio of 1:3.

Question 34

What is the best way to increase intensity in interval training?

Answer 34

First increase the time before increasing the ratio.

Question 35

How long is the duration of high intensity intervals in classes with shorter lengths and higher intensity?

Answer 35

Work interval will be between 15 and 60 seconds, recovery equal to or longer than the work interval.

Question 36

What two components are important for a well-rounded exercise routine?

Answer 36

Health and skill related components.

Question 37

What are transitional/reversible movement patterns?

Answer 37

Movements that are repeated on both sides and/or in both directions to ensure programming balance.

Question 38

What are four criteria for evaluating a potential exercise for use in a class?

Answer 38

What is the objective of the exercise?
What muscles will be worked?
Do the benefits outweigh risks?
Can this movement or skill be scaled to various ability levels?

Question 39

What are some benefits of the cool-down portion of a class?

Answer 39

Gradually decreases heartrate.
Removes metabolic waste from muscles.

Question 40

Why should GFIs avoid abruptly stopping intense exercise?

Answer 40

It can cause blood to pool in lower extremities and lead to dizziness and even fainting post workout, especially in individuals with comprised cardiovascular health.