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 resynthesized 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 regenerated 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.