Term
| Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries |
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Definition
| In water, the cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact. |
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Term
| What is the difference between land and water when it comes to exercise design? |
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Definition
- Running or walking in water provides a non-impact cardio strength training exercise in a short time frame.
- Aqua workouts work on strengthening and endurance, 3 energy systems.
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Term
| State the difference between Circuit and Interval Training methods. |
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Definition
Circuit Training= exercise format that includes cardio & strengthening in a short time frame (aerobic training).
Interval Training= exercise format that combines periods of high intensity followed by a period of low intensity intervals in a single workout. |
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Term
| List and summarize the two (2) circuit training formats: |
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Definition
Super Circuits- cardiovascular-type of station incorporated withing the circuit of weight training exercises.
Peripheral Heart Action System- training session divided into several sequences of exercises. A sequence is a group of exercises, each for a different muscle group. |
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Term
When intructing interval training, what does it mean by:
Work/Active recovery ratio
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Definition
How much time is spent pushing hard and how much time spent recovering before repeating.
Work= high intensity
Active recovery= low intensity |
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Term
When intructing interval training, what does it mean by:
Work-to-Recovery Ratio
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Definition
| How long participants work and recover is dependent on their goals, fitness level, and energy systems (aerobic vs anaerobic) |
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Term
| List a minimum of four things one should do to ensure they are riding properly (cycling)? |
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Definition
- hands remain on the handlebars
- too much gripping will fatigue the upper body
- ability to control speed
- ability to control distance
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Term
| List three (3) things and instructor should consider when designing an indoor cycling class. |
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Definition
- Teaching off the bike
- Counting (giving a specific amount of work withing a given time)
- Sharpening Focus (instructing to focus on one thing)
- Positive Affirmations
- Goal Setting
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Term
| For group exercise, AFAA recommends a range between _____ to _____ repetitions depending on whether the focus is muscular strength or endurance. |
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Definition
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Term
| List several muscles that tend to be weaker than their opposing group. |
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Definition
External shoulder rotators
Rear Deltoids
Mid Trapezius and rhomboids
Lower Trapezius
Abdominals
Spinal Erectors
Vastus Medialis
Tibialis Anterior |
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Term
| List several muscles that tend to be tight. |
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Definition
Internal Shoulder
Front Deltoid
Pectorals
Upper Trapezius
Spinal Erectors
Iliopsoas
Hamstrings
Gastrocnemius |
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Term
| Discuss "constant vs. variable" resistance and what form of equipment, used in group exercise, would resemble variable resistance. |
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Definition
Constant= dynamic resistance where it is directed against target muscle (muscle group). Free weights, dumbbells, medicine balls.
Variable= achieve maximum muscular involvement. Elastic tubing |
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Term
| List seven (7) "Action Steps for Designing a Resistance Tubing Class" |
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Definition
- Check tubes for wearing and holes.
- Avoid pulling toward face.
- Select appropriate resistance to maintain form.
- Avoid gripping too tightly.
- Maintain wrist alignment.
- Maintain continuous tension.
- Maintain smooth/controlled pace.
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Term
| List a minimum of three (3) strength training sequenced appropriate within the group exercise setting. |
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Definition
- arm combinations (bicep curl to overhead press)
- leg combinations (front lunge to side squat)
- arm and leg combo (performing squat while bicep curl)
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Term
| List the seven (7) principles of Mat Science. |
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Definition
- Balance
- Extension
- Alignment
- ROM
- Progression
- Flow
- Breathing
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Term
| List a minimum of four (4) class format guidelines. |
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Definition
- always begin with a warm-up and breathing exercise.
- include progressive series of exercises that build heat, increase strength and flexibility.
- vary activities, progression, intensity levels with each session.
- always finish with a cool down relaxation period.
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Term
| What are guidelines for various participant step levels? |
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Definition
- Pre class instructions
- Warm-up
- Cardioresperatory Training
- Muscular Strength and Endurance Training
- Flexibility and Final Class
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Term
List the appropriate beats per minute (BPM) for:
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Definition
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Term
| List techinques for proper body alignment for Step Training: |
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Definition
- Relax shoulders and back
- Chest lifted, body erect
- Abs contracted
- Neutral Spine
- Knees relaxed
- Avoid hyperextension of joints
- Avoid twisting (torque) in the joints
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Term
| List techinques for proper stepping techniques used in Step Training: |
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Definition
- use full body lean (do not bend),
- knee flexion should not be < 90 degrees,
- watch platform periodically,
- focus on feet first, then add arms,
- step in the center of platform,
- step lightly,
- allow whole foot to contact floor,
- use proper lifting techniques.
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Term
| How can one prevent knee injury while stepping? |
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Definition
- ROM of knee should be kept under 90 degree angle.
- Pivoting movements should only be performed when leg is non-weight bearing or unloaded.
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