Leadership Flashcards
Leadership Qualities - 1 of 3
Punctuality and dependability
- arrive 15 minutes early
- be consistent
Leadership Qualities - 2 of 3
Professionalism
- respectful
- no gossip
- proper attire
Leadership Qualities - 3 of 3
Dedication
- be available for questions before and after class
- provide diverse, fun, and enjoyable classes
Initial On-site Procedure - 1 of 7
Let front desk know you have arrived
Initial On-site Procedure - 2 of 7
Check temperature, lights, and hazards
Initial On-site Procedure - 3 of 7
Wait outside if class is in progress
Initial On-site Procedure - 4 of 7
Mark hazards if class is outside
Initial On-site Procedure - 5 of 7
Check pitch, volume, treble, and bass
Initial On-site Procedure - 6 of 7
Remove or put signs on broken equipment
Initial On-site Procedure - 7 of 7
Check that technical equipment is functioning properly
Common Equipment Issues - 1 of 9
Chipped dumbbells or barbells
Common Equipment Issues - 2 of 9
Torn/peeling rubber strips on steps
Common Equipment Issues - 3 of 9
Tears in resistance bands
Common Equipment Issues - 4 of 9
Broken pedal clips, stripped knobs, damaged saddle upholestry
Common Equipment Issues - 5 of 9
Deflated/damaged stability balls
Common Equipment Issues - 6 of 9
Torn yoga mats
Common Equipment Issues - 7 of 9
Damaged flotation devices
Common Equipment Issues - 8 of 9
Torn/frayed suspension straps
Common Equipment Issues - 9 of 9
Broken springs on Pilates apparatus
Importance of Participant Positioning - 1 of 2
Spacing
Importance of Participant Positioning - 2 of 2
Instructor sight for demonstrations
Stagger Arrangement - Best Class
Classes that rely on instructor demonstration
i.e. aquatics, cycling, dance
Parallel Lines - Best Class
Classes were the instructor walks around
i.e. circuit classes, mat-based, Pilates, partner classes
Circle Arrangement - Best Class
Classes in need of easy supervision and sense of community
i.e. boot camps, older adults, youth, circuit training
Horizontal Arrangement - Best Class
Classes were you need to see everyone’s movement and coordination patterns
i.e. kettebell, suspension training, barre, reformer
Common Equipment Use Hazards - 1 of 7
Improper bike fit
Common Equipment Use Hazards - 2 of 7
Incorrectly staking step platforms atop risers
Common Equipment Use Hazards - 3 of 7
Unfastened barbell clips
Common Equipment Use Hazards - 4 of 7
Unstable suspension strap anchor
Common Equipment Use Hazards - 5 of 7
Placing equipment on unlevel surface
Common Equipment Use Hazards - 6 of 7
Incorrect foot bar, headrest, carriage, and tower set-up on reformers
Common Equipment Use Hazards - 7 of 7
Bench pop-pins not fastened or secured
Biomechanics - Definition
Mechanics of biological and muscular activity
Indoor Cycle Bike Fit Steps - 1 of 5
Adjust resistance knob to a small amount on the flywheel
Indoor Cycle Bike Fit Steps - 2 of 5
Adjust Saddle height
a. rider stands beside bike facing handlebars
b. Rider lifts leg to bring hip and knee to 90 degrees
c. Seat should be the height of thigh/lap
Indoor Cycle Bike Fit Steps - 3 of 5
Mount the bike and ensure saddle height
a. Knee 25-35 degrees of flexion when foot is at the bottom of the pedal stroke (6 o’clock)
b. There should be no rocking while pedaling
Indoor Cycle Bike Fit Steps - 4 of 5
Seat force and aft adjustment
a. Rider position pedals at 3 and 9 o’clock
b. Knee is directly above pedal bolt (spindle)
c. There is a slight bend in elbow with hands on handlebars
Indoor Cycle Bike Fit Steps - 5 of 5
Handlebar adjustment
a. Beginners: same height as saddle
b. Experienced: may prefer lower height
GFI Pre-Class Questions - 1 of 6
What brings you hear today?
GFI Pre-Class Questions - 2 of 6
Do you any limitations that may affect your exercise performance?
GFI Pre-Class Questions - 3 of 6
Have you ever been to a _______class before?
GFI Pre-Class Questions - 4 of 6
Thank you for coming regularly to my class. What motivates you to come?
GFI Pre-Class Questions - 5 of 6
Remember when…now you can! Can I share your progress with the class?
GFI Pre-Class Questions - 6 of 6
Would you like to see new exercises for a particular muscle group today?
Pre-Class Spot Indicators - 1 of 3
Age
Pre-Class Spot Indicators - 2 of 3
Posture
Pre-Class Spot Indicators - 3 of 3
New participation
Unexpected Situations - Lack of Equipment Solutions - 1 of 5
Teach without using equipment yourself to give to a participant
Unexpected Situations - Lack of Equipment Solutions - 2 of 5
Pair up participants
Unexpected Situations - Lack of Equipment Solutions - 3 of 5
Change set-up to circuit style
Unexpected Situations - Lack of Equipment Solutions - 4 of 5
Have an indoor back-up plan for bad weather
Unexpected Situations - Lack of Equipment Solutions - 5 of 5
Design a back-up “no equipment” class
Unexpected Situations - Technical Difficulties - 1 of 6
Bring extra batteries
Unexpected Situations - Technical Difficulties - 2 of 6
Have back-up music. Put cellphone on airplane mode.
Unexpected Situations - Technical Difficulties - 3 of 6
If lights cannot be dimmed in yoga, ask participants to close their eyes
Unexpected Situations - Technical Difficulties - 4 of 6
If lights do not turn on, offer to teach outside or teach a different format with less movement
Unexpected Situations - Technical Difficulties - 5 of 6
Focus on motivational cues when visual aids are not working properly
Unexpected Situations - Technical Difficulties - 6 of 6
If music isn’t working, use shorter intervals and purpose drive drills. Or, bring a back-up speaker.
Must Haves for GFIs - (16 total)
- first aid kit
- extra batteries
- Sports drink - for a participant
- Extra water bottle
- Hair ties, bobby pins, safety pins
- Headbands - for loose headsets
- Extra CD and back-up device
- A/V cord
- Windscreen
- Mints
- Snacks
- Towels
- Dry clothes
- Deodarant
- Wet wipes
- Essential oils
Question:
I’m dealing with some shoulder issues today. What can I do?
Answer:
- Listen to your body
- Watch for cues for alternatives
- Only do what feels comfortable
- Visit your doctor if you are experiencing pain
Question:
I tend to have knee trouble from time to time. What should I do?
Answer:
- Some general tips: reduce depth of squats and lunges and hinge at your hips to initiate
- Watch for lower-body alternatives today and choose the option that works best for you.
Question:
How can I tone my triceps and get rid of arm flab?
Answer:
- Spot reduction has been shown to be ineffective
- Research shows that regular exercising (including cardio and resistance) as well as a healthy diet is the only way
- To effectively strengthen the triceps you can do tricep push-ups or tricep kick-backs – would you like me to show you?
Question:
What should I eat after class?
Answer:
- W/o any diet restrictions some see results eating a blend of protein and fast digesting carbohydrates within 30 minutes
i. e. nuts and dried fruit or apple with peanut butter
Question:
What kind of shoes should I wear to Zumba?
Answer:
- Lateral support
- soles with little to no tread
- Need to be able to pivot and change direction quickly
- Need ankle support
Question:
My bike seat really hurts, what can I do?
Answer:
- Let me check your bike fit
- Make sure the biggest part of your butt is on the big part of the saddle
- Or, buy a gel cover or wear specific bike shorts w/ padding
Question:
I’ve been working out everyday for a month and I’ve only lost 5 pounds. What can I do to lose more?
Answer:
- great that you are committed
- Other considerations: healthy diet with nutrient rich food, movement outside of the gym
- Safe weight-loss is 1-2 lbs per week
Dynamic Warm-up Guidelines - 1 of 5
Foam rolling
Dynamic Warm-up Guidelines - 2 of 5
Extend and lengthen hip flexors, hamstrings, and upper spine
Dynamic Warm-up Guidelines - 3 of 5
Full range of motion movements
Dynamic Warm-up Guidelines - 4 of 5
Rotate (for hips and spine)
Dynamic Warm-up Guidelines - 5 of 5
Move sideways (lateral movements)
