Group Fitness Class Offerings Flashcards
What are the six main types of group fitness class formats?
Cardio-respiratory training
Muscular training
Mobility/Flexibility
Mind-Body
Aquatic Exercise
Skill Related
What are some examples of skill-related fitness classes?
Balance classes
Speed, agility, and quickness classes
Plyometrics
What are the three different choreographic methods from which an instructor can choose?
Freestyle
Pre-choreographed
Pre-planned
What is the purpose of a warm-up?
To prepare the body for more rigorous demands by raising the internal temperature and enhancing neuro-muscular efficiency. Also helps improve joint position, joint stability, and protective joint reflexes are developed.
What is Neuro-muscular efficiency?
The ability of the neuro-muscular system to efficiently recruit and use the appropriate muscles to produce movement.
What happens to the neuro-muscular system at higher body temperatures?
Blood flow moves from most internal organs to working muscles, and more oxygen is directed to the muscles. This allows more efficient energy production to fuel muscle contraction.
What are potential physiological benefits of a warm-up?
Increased blood flow to the exercising muscles
Increased blood flow to the heart to reduce potential exercise-induced cardiac arrythmias.
Increased body temperature
Increased metabolic rate
Earlier onset of sweating to help with heat dissipation
Enhanced speed of transmission of nerve impulses
Increased speed and force of muscle contraction
Decreased muscle-relaxation time following contraction
Mental preparation for upcoming activity.
What is an added benefit of the physiological effects of warm-ups?
Reduced risk of injury due to increased neuromuscular coordination, and delay of fatigue, the tissues less susceptible to damage.
What are four common principles guiding the warm-up for any group fitness class?
Beginning segment includes appropriate amount of dynamic movement.
All major muscle groups are addressed through dynamic range of motion (ROM) movements
The warm-up focuses largely on rehearsal moves
Verbal directions are clear and the volume, tempo, and mood created by the music are appropriate.
What is an appropriate dynamic movement?
Low to moderate speed, reduced ROM. Gradually increase speed, ROM, or complexity as the warm-up progresses.
What are the three main segments of a group fitness class?
Warm-up
Conditioning
Cool-down
What are five principles for the conditioning segment of a group fitness class?
Promote independence/self-responsibility for exercise intensity.
Gradually increase intensity.
Monitor intensity using the talk test, HR, and/or RPE
Build sequences logically and progressively
Give progression and regression options.
What are some general regression/progression options
Adjust intensity, impact level, speed/tempo, stability, and lever length.
What are some benefits of the post-conditioning cool-down?
Allows the HR,breathing rate, blood pressure, and body temperature to return toward pre-exercise levels.
Helps prevent blood from pooling in the extremities, which could lead to dizziness or fainting.
Offers time to self-reflect on a sense of accomplishment
Provides stress relief
Provides time for stretching to improve flexibility.
What are the four main stretching techniques?
Static
Dynamic
Ballistic
Proprioceptive Neuromuscular Facilitation (PNF)
