Multitraining

Question 1

Aquatic training appropriate for:

Answer 1

1. Obese participants
2. Frail exercisers
3. Arthritis sufferers
4. Those with lower body injuries

Question 2

What is the difference between land and water when it comes to exercise
design?

Answer 2

1. All movements are resisted in the water
2. It’s easier to integrate cardiorespiratory and strength training in water
3. Buoyancy and currents stimulate postural muscles constantly

Question 3

What is circuit training?

Answer 3

In circuit training, participants rotate through a number of strength or strength/cardio (super circuit) stations 2 or more times.

Question 4

What is interval training?

Answer 4

Interval training combine timed-bouts of high/low intensity movement in one workout.

Question 5

What is a rotation circuit?

Answer 5

A circuit with a Repetition of exercise and muscle group work through a series of stations

Question 6

What is a Super circuit?

Answer 6

A circuit with Cardio stations interspersed between muscle conditioning stations.

Question 7

Work/active recovery cycle?

Answer 7

the cycle created by combining a high intensity interval with an active recovery interval.

Question 8

Work to recovery ratio?

Answer 8

the length of time engaged in high intensity work compared with time engaged in active recovery in a cycle.

Question 9

List a minimum of four (4) things one should do to ensure they are riding properly.

Answer 9

a. keep hands light on the handlebars
b. take breaks by leaning up in the saddle if needed
c. slow down the pedal stroke before attempting to dismount the bike
d. add resistance to the flywheel when attempting to stand out of the saddle

Question 10

List a minimum of three (3) things an instructor should consider when designing an indoor cycling class.

Answer 10

Warm-up
Cool-Down
Body - type of drills/segments
Intensity levels

Question 11

Action Steps for Designing a Resistance Tubing Class

Answer 11

a. identify specific joint actions to isolate targeted muscles
b. identify the agonist, antagonist and stabilizer muscle to properly sequence and balance muscles
c. Determine the type of contractions
d. Choose the number of sets and repetitions
e. Find the optimum speed of the exercises

Question 12

List a minimum of three (3) strength training sequences appropriate within the group exercise setting.

Answer 12

Arm combinations – 2 arm movements and 1 leg movement
Leg combinations – 2 leg movements and 1 arm movement
Units of movement – 1 leg movement combined with 1 arm movement

Question 13

List a minimum of three (3) proper body alignment techniques for step:

Answer 13

a. Shoulders back and relaxed
b. Chest lifted and body erect
c. Brace abs to support torso
d. Neutral spine
e. Relaxed knees

Question 14

List a minimum of three Stepping techniques

Answer 14

a. Use a full body lean
b. Knee flexion should not exceed 90 degrees
c. Watch the platform periodically
d. Focus on the feet first. Add arm movements after master footwork
e. Step to the center of the step
f. Stay close to the platform as you step down
g. Don’t step down with your back to the platform
h. Step lightly, avoid pounding
i. Allow whole foot to contact the floor and step

Question 15

How can one prevent knee injury while stepping?

Answer 15

a. Avoid twisting or torquing of knee
b. Avoid knee flexion beyond 90 degrees
c. Avoid pivoting on weight bearing knee