Participant Education Flashcards
Strategies for Class Education (3 total)
- Triple F: Form, Function, and Fit
- Performance
- Health Benefits
Triple F - Definition
Educates on benefits of performing the exercise, proper, technique and form, and details about target muscles and function
Tripe F - Form - Example - Body-Weight Squat
“Stand with feet hip-width apart to create a solid base of support. Keeping the core engaged, initiate the movement by hinging at the hips”
Triple F - Function - Example - Body-Weight Squat
“Since squats are a movement pattern that we perform frequently in our everyday lives, they serve the very functional purpose of training the body to move more efficiently both inside and outside of the gym. For example, bracing the core helps to stabilize the lumbar spine, reducing the potential for developing low-back issues later down the road.”
Triple F - Fit - Example - Body-Weight Squat
“This is a multijoint exercise involving multiple muscles. It primarily targets the quadriceps, hamstrings, and glutes.”
Performance - Definition
Focuses on the performance benefits of an exercise or class
Performance - Example - Hammer curl vs. bicep curls
“In hammer curls, your forearms are neutral, so you’re not using the biceps brachii to their full potential. In a traditional biceps curl, your forearms supinate to turn the palms forward. This position activates the biceps brachii more effectively.”
Performance - Example - Body-weight lunge
“Lunges are transferable to activities of daily living. For example, consider climbing steps, getting up off the floor, or getting in and out of your car. Body-weight lunges help you master your own body weight so you can perform these activities efficiently.”
Health Benefits - Definition
Educating participants on the behavioral and health aspects of exercise can help bridge the gap between fitness and wellness by building awareness of health and overall well-being.
Health Benefits - Considerations (3 total)
- Exercise intensity
- Mood
- Sedentary work environments
Positive Corrections - Guidelines - 1 of 5
Cue to the solution, not the problem
Positive Corrections - Guidelines - 2 of 5
First, cue verbally to the solution in a general sense
Positive Corrections - Guidelines - 3 of 5
Second, gently call attention and concern if immediate safety is involved
Positive Corrections - Guidelines - 4 of 5
Third, approach the participant, offering guidance as to where he or she should move
Positive Corrections - Guidelines 5 of 5
Use progressions and regression rather than modifications
Positive Intensity Monitoring - Guidelines - 1 of 4
Try to create a non-competitive environment, reminding all exercisers to move at an intensity that is appropriate for them instead of comparing to others
Positive Intensity Monitoring - Guidelines - 2 of 4
Evaluate the objectives of the class periodically to verify congruence between class purpose and the participants
Positive Intensity Monitoring - Guidelines - 3 of 4
Show care for each participant to encourage long-term participation in the group fitness classes
Positive Intensity Monitoring - Guidelines - 4 of 4
Stay abreast of the changing standards, guidelines, and trends in an industry that evolves quickly
Extrinsic Feedback - Definition
Information received from an external source (such as another person) about a completed task (such as exercise)
Intrinsic Feedback - Definition
Feedback provided by the participants themselves; the most important type of feedback for long-term program adherence
Knowledge of Results - Definition
The motivational impact of feedback provided to a person learning a new task or behavior indicating the outcomes of performance
Observational Assessments - Definition
Most powerful strategy
-Observe participants performing movements and provide feedback based on those observations
Posture and Movement - Definition
Important to recognize proper spinal alignment and good overall posture
Posture Views -Types (3 total)
- Lateral view
- Anterior and poster
- Anterior view
Lateral View - Guidelines - 1 of 3
The head should be suspended (not pushed back or dropped forward) with the ears in line with the shoulders, shoulders over hips, hips over knees, and knees of ankles
Lateral View - Guidelines - 2 of 3
Participants must maintain the three natural curves of the spine - a decrease or increase in the spinal curvature changes the amount of compression the spine can withstand.
Lateral View - Guidelines - 3 of 3
The knees should be unlocked or soft. Hyperextended knees shift the pelvis, contributing to an increased low-back curve and back strain, along with decreased blood flow to and from the legs.
Anterior and Posterior Views - Guidelines - 1 of 3
The feet should be shoulder-width apart with the weight evenly distributed
Anterior and Posterior Views - Guidelines 2 of 3
Excessive foot pronation or supination could lead to musculoskeletal injuries if a participant performs high volumes of exercise with poor foot mechanics.
Anterior and Posterior Views - Guidelines 3 of 3
There should be overall symmetry between the two sides of the body with no visible lateral shifting or leaning to one side
Pronation - Definition
Internal rotation of the forearm causing the radius to cross diagonally over the ulna and the palm to face posteriorly.
Supination - Definition
External rotation of the forearm (radioulnar joint) that causes the palm to face anteriorly.
Anterior View - Guideline - 1 of 4
The arms should hang with equal spaces between each arm and the torso and the hands should hang such that only the thumbs and index fingers are visible.
Anterior View - Guidelines 2 of 4
Hands that hang with the knuckles facing forward indicate an imbalance of the muscles of the shoulder and/or forearm
Anterior View - Guidelines 3 of 4
The kneecaps should be oriented forward without deviation inward or outward (internal or external rotation, respectively).
Anterior View - Guidelines 4 of 4
Kneecaps that appear rotated inward or outward is an indication of a potential muscular imbalance or structural deviation of the hips and/or foot/ankle complex.
Proper Form and Technique - Common Issues (3 total)
- hips
- trunk-shoulder girdle
Proper Form and Technique - Teaching Guidelines - 1 of 4
Educate on controlled, purposeful movements to protect joints
Proper Form and Technique - Teaching Guidelines - 2 of 4
When restrictions result in participants lifting loads that are too light, focus on the muscular contraction rather than the velocity of the movement
Proper Form and Technique - Teaching Guidelines - 3 of 4
In load-bearing cardiorespiratory classes (step and aerobics), educate on controlling the decent of the lower extremity
i.e. be light on your feet, thoughtful impacts that land quietly
Proper Form and Technique - Teaching Guidelines - 4 of 4
Educate on demonstrating good posture
Good Posture Cues (3 total)
- neutral spine and pelvis
- bracing core
- knees slightly bent
Overtraining - Definition
Constant intense training that does not provide adequate time of recovery.
Overtraining - Symptoms - 1 of 7
Increased resting heart rate
Overtraining - Symptoms - 2 of 7
Impaired physical performance
Overtraining - Symptoms - 3 of 7
Reduced enthusiasm and desire for training
Overtraining - Symptoms - 4 of 7
Increased incidence of injuries and illness
Overtraining - Symptoms - 5 of 7
Altered appetite
Overtraining - Symptoms - 6 of 7
Disturbed sleep patterns
Overtraining - Symptoms - 7 of 7
Irritability
Overtaining - Actions - 1 of 6
Talk with other GFIs about how to prevent burnout
Overtraining - Actions - 2 of 6
Take a vacation to relax and recharge, mentally and physically
Overtraining - Actions - 3 of 6
Switch classes with another GFI to meet new students
Overtraining - Actions - 4 of 6
Learn a new modality
Overtraining - Actions - 5 of 6
Use other teaching skills that minimize the amount of time physically demonstrating the class
Overtraining - Actions - 6 of 6
Attend classes as a participant of engage in activities outside of the gym
