screening

recommendation of services 

recordation of activities

record keeping

leadership

supervision

emergency response concerns

having consistent policies in place

evaluating the situation

developing the self-confidence

making the right connection

Focus should be on participation and proper techniques versus amount of resistance

Training should be comprehensive to increase motor skills and fitness level

Equipment and activity should be varied and appropriate to age/size/strength/maturity

Resistance training movements= calisthenics, tubing, weighted balls; should be performed in slow, controlled manner

Free weight training= 10-12 yrs may use if correct form/technique; 1-2 lbs recommended at onset

Weight training machines= if able (10-12 yrs) should be allowed; however usually designed for adult body and if children cannot properly perform exercises then should not be allowed

60 min or more physical activity 3-4 days per week or daily; majority moderate-to-intense

Moderate= "noticeably" increases breathing, sweating, HR; intense "substaintially" 

Obese children/adolescents may not be able; gradually progress frequency and duration inorder to address fitness level

Encouraged to participate in sustained activities that use larger muscle groups and are age-appropriate; younger children= active play

Dance- progression/speed of movement should be appropriate; can modify tempo, choreography, change of direction, and eliminate jumping

Pilates- modify supine movements after 20 wks (seated breathing, bridge, seated roll up/down, spine stretch, saw, side-lying leg lift, spine twist, leg circle, cat)

Yoga- maintain proper body alignment, avoid uncomfortable exercises perform slowly w/control

1) Trememdous fitness adaptations will not occur during pregnancy, goal should be to have client experience renewed energy and avoid exhaustion

2) "What is 9 months compared to a lifetime?"

3) Watch for warning signs of overexertion; stop exercise immediately, provide appropriate care

4) Important to monitor client, provide modifications to exercise program as she progresses

5) Uncertain/adverse reactions to exercises should be referred to a physician before continuing

Cardiovascular changes

Hormonal and anatomical changes

Pelvic floor muscles

Make sure participants know how to monitor their workloads at a comfortable pace throughout the class

New exercisers often have difficulty pacting their fitness program; be alert for signs of overexertion

Monitor intensity every 4-5 minutes during cardio conditioning

Avoid forward spinal flexion movements if known spinal osteoperosis is present

static stretching

slow (dynamic) movements

1) Emphasize cardio in order to help with HBP; those w/hypertension should exercise at lower intensities

2) should exercise most days of the week; 30-60 min sessions

3) high-intensity/isometric exercises should be avoided

4) resistance training= high reps, low weights; avoid training to point of failure

5) avoid valsalva manuever

6) utilize RPE as certain hypertension medications alter HR during exercise

7) avoid positions in which the feet are higher than the head

8) teach relaxation  and stress-management techniques

1) Blood glucose should be monitored frequently when beginning program

2) recommended that insulin be injected into a muscle that is not active during exercise (if insulin needed)

3) exercise should be avoided during peak periods of insulin activity

4) participants should be encouraged to always carry a carb snack to alleviate hypoglycemia

1) frequent low-intensity exercise sessions 

2) decrease intensity/duration during severe bouts of pain/inflammation

3) stretch daily, if possible; gently move every joint, enhancing mobility of muscles and joints

4) Isometric exercises may be preferable, especially for chronically painful joints

Guidelines perscribed by physician should be strictly followed

Record of current medications/their effects on exercise should be developed with physician/reviewed

Comply w/THRR and RPE guidelines for each participant, recommended by physician

Should be instructed to inform fitness instructor should signs/symptoms develop before, during or after exercise

Do not exceed level of expertise

Intensity should start low, gradually increase (high-intensity not recommended w/o doctor's permission)

Exercise-induced asthma

consult w/physician

inhaler should always be available and used at the onset of symptoms

intensity should start low, gradually increase

avoid exercising in extreme cold/when pollen is high

humid enviornment/water exercises best

use of inhaler beforehand often reduces likelihood of EIA

breathing through nose/pursed lips may reduce/dissipate symptoms

extended warm-up/cool-down

shoulders back and relaxed 

chest lifted and body erect

ab muscles contracted (support torso)

warm-up: 120-134

cardio: 118-128 or 128-135 (advanced)

muscular: 120-130

new- 4 in, 15-20 min

regular exerciser, new to step- 4-8 in, min. 20-30 mins, max 60

highly skilled- 4-10 in, 20-60 min

Always begin w/ initial warm-up and breathing 

Include progression of exercises that build heat and increase strength and flexibility

Always finish with a final cool-down period to relax and restore

Move fluidly and mindfully w/ each exercise; speed is not an option

balance

extension

alignment

range of motion

progression

flow

the breath

1) moving from one primary muscle group to the next while performing 1-3 sets of 4-16 reps

2) moving from a single set of one exercise directly into a second, third, or more and then repeating the entire series again

3) moving through a series of exercise patterns involving arms and leg combos or arm combos, then leg combos

Check all tubing for holes and tears prior to use

Avoid pulling tubing toward face

Select appropriate resistacne to maintain proper form and alignment

Avoid gripping handles too tightly so as not to elevate blood pressure

Maintain wrist alignment (hand w/forearm) 

Maintain continuous tension in tubing so movement is controlled

Maintain smooth and controlled pose with lifting and lowering phase

Constant= resistance directed at target muscle or muscle group does not vary throughout range of motion

Variable= achieve max muscular involvement through use of specialized machines that attempt to match muscle's strength curve

Elastic tubing can be used in a gx setting for variable resistance

internal shoulder

front deltoid

pectorals

upper trapezius

external shoulder rotator

rear deltoid

trapezius and rhomboids

lower trapezius

goals set for individual or class

ensuring there are smooth transitions between movements and changing terrain

proper music

hands light on handlebars

new riders encouraged to take breaks from leaning forward by sitting upright in the saddle to rest lower back muscles

When you first try to stand, add enough resistance to the flywheel so your pedal stroke is smooth and controlled

slow down pedal stroke before attempting to come out of the saddle

super circuits- alternating bouts of cardio w/weight (1 min muscle, 2-3 min cardio) 

peripheral heart action- divided into several different exercise sequences for different muscle groups; 8-12 reps norm; all repeated in circuit fashion before moving to next sequence which involves different exercises for same muscles

circuit: weight; 8-20 reps w/longer rests of 1-3 min 

interval: cardio, brief intervals of high and low-intensity

BW- cost of energy rises as movement speed increases, making water efficient for spending stored energy

Cardio: decreases circulatory resistance and improves heart contraction efficiency 

injuries- minimizes pounding impact of gravity against joints

enthusiastic, warm welcome

take interest

appropriate guidance

clear expectations

observe and assist

use terminology to support efforts 

everyone marches to a different drummer

feedback

compliments

recognition

acknowledgement

cycling

kickboxing

step training

LIA: 1 foot on ground/as close to ground as possible

MIA: both feet on floor, but roll through toe-ball-heel

HIA: both feet leave floor alternately and at the same time

LIA- march, step-touch, touch-step, plie

MIA- skip, twist, releve, knee lift w/heel lifts

HIA- jog, jump, hop, jack

THRR- max HR

HRR factors in resting HR from rest to max

heart rate monitoring

saunas/hot tubs

method selection

physical focus- focus on bodily systems/relaxation (verbal cueing/calm music)

mental/abstract focus- uses imagination on order to create greater sense of relaxation

combination focus- combine both physical and mental focus in order to see even greater relaxation response

-closure of w/o; stretching and/or other relaxation and stress-reducing techniques

-promote mind-body awareness and facilitate relaxation response, a state in which the HR and BP are decreased, muscles relax, and physiological stress is reduced. Optimal time for participant education; provides sense of completion

-5-10 minutes

static stretches- placing targeted muscles in postion of elongation and holding position; 1-4 reps, 15-60 seconds

dynamic/full range of motion- stretching w/movement through full range of motion; can range in intensity from a controlled, limbering movement to a ballistic one

propioceptive neuromuscular facilitation- active contraction of the muscle prior to the stretch outside assistance usually needed 

-focus on joint mobility and muscle suppleness, muscle flexibility and reduction of muscular tension

-improves joint mobility- having adequate and balanced flexibility may decrease the risk of potential injury and may enhance physical performance 

-duration depends- 5-10 min to 60 min class

muscle balance

range of motion

speed and control

intensity

torso stabilization exercises

resistance equipment techniques

muscle conditioning exercises in water

-muscle isolation- (prime movement) targets specific muscle groups by utilizing the primary movement 

(joint action) of that particular muscle 

-multi joint/multi muscle- involves more than one joint and targets several muscle groups in the same exercise

-torso stabilization- enhance the ability to maintain proper spinal alignment and posture; keep spinal skeleton stable

-functional training- specific movements commonly used in activities of daily living. A narrow squat, for example, replicates getting in and out of a chair

continuous/steady state- intensity gradually increases, hold for majority of w/o, and gradually decreases

interval training- timed bouts of higher-intensity work followed by lower-intensity periods of active recovery

intermittent training- randomly interspersed peak movements followed by lower-intensity movements

circuit training- timed bouts of activities/exercises performed in a station-to-station manner

-movement rehearsal

-limbering movements

-based on the needs of the participants and activity and enviornment; intense, longer-held stretches should be post workout not warm-up

pre-class announcements

warm-up/activity prep period

body of workout (cardio, strength, flexibility)

post-exercise relaxation/stretching/cool-down

-standing alignment- feet positioned comfortable shoulder width

-squats/lunges- toes/knees in same direction

-bent-over alignment- flexing at hips or spine

-seated alignment- spine in neutral, upper body weight on sitting bones

-supine- neutral spine by engaging abs and keeping pelvis neutral

-prone- face down looking down/turned to side

-side-lying- stack hips and shoulders to maintain square alignment

-kneeling alignment- full kneeling w/two knees, upright torso; or w/one knee w/other leg in 90 degree angle to support it

-hands or elbows and knees alignment- hands/elbows directly beneath shoulders

-alignment while moving- maintaining all above mentioned points as they apply to the execution of an exercise and body movement

-sustained unsupported foward spinal flexion; squat w/hands on knees

-sustained unsupported lateral spinal flexion; one hand on thigh/waist

-repetitive/weighted deep knee bends; squats w/hands on thighs

-bouncing/ballistic toe touches; one leg in front, bend at waist

-rapid head circles; head side-to-side

-full plough; hug back of knees

-full cobra; rest on elbows

-hurdler's stretch; back leg in indian style

-windmills; hand to knees

-supine double straight leg lifts w/o spinal stabilization; lift one leg, other leg bent

-prone combo double leg and arm lifts; left opposite arm and leg

-painful forced splits; rest on hands, not elbows

-weight-bearing pivots on unforgiving surfaces; step forward

-plyometric moves from elevated surface; on flat ground

What is the purpose of this exercise?

Are you doing it effectively?

Does the exercise create safety concerns?

Can you maintain proper form and alignment for the duration of the exercise?

For whom is the exercise appropriate or inappropriate?

1. vary class type and intensity to alter localized stresses

2. limit number of high-impact/advanced classes (8-12 wk/2 day)

3. always perform adequate warm-up/cool-down

4. limit amount of active demonstrations by verbal cueing and use of assistants

5. decrease teaching schedule as needed, when medical conditions or burnout arise

6. be aware of and correct muscle imbalances

fatigue

anemia

amennorhea

overuse/stress-related injuries

increased RHR

slower recovery of HR

labored breathing

excessive HR elevation

evidence of strain/holding breath/unusual redness

musculoskeletal pain

lack of proper body control

nausea/vomiting

dizziness/lightheadedness/unusual fatigue

tightness/pain in chest, neck, arms, jaw, or other area connoting potential cardiac problem

loss of muscle control/staggering

severe breathlessness (gasping) w/inabiltiy to recover

allergic reactions

blurred vision

acute illness

mental confusion

cyanosisn (bluish coloring of skin)

do not require medical clearance in most instances before participating in moderate to vigorous exercise 

CVD of 1 or less

personal liability coverage

training and certification

CPR/AED and first-aid training

facilitate pre-exercise participation screening

medical clearance and pre-exercise testing

enviornmental monitoring

emergency response plan

3-5 days per week (promote/maintain health)

5 days moderate/3 days vigorous or a combo 4-5 days along with regular daily activities of living

HRmax 64-94%

HRR 40-80% 

RPE 6-20 scale 

12-14 (moderate to somewhat hard)

15-16 (hard)

or 10-pt 4-6 mod 7-8 vig

minimum of 2-3 non-consecutive dpwk for each major muscle group (arms, shoulders, chest, abs, back, hips, legs), vary exercise selection regularly for max results

new- begin w/ one set of seperate exercises targeting each major muscle group and add only after adaptation to exercise program occurs

SAID

(specificity of training principle)

Specific Adaptation to Imposed Demands

The body will adapt to the types of stress put on it; so in order to improve in a particular area the precise movement pattern should be rehearsed; challenge to physiological system muse also be specific to activity

frequency

intensity

time

type

survey 

assessment

prioritization

implementation

rest 

ice

compression

elevation

not hydrating

not warming up

not dressing appropriately to exercise

not using sunscreen on hot days while exercising

wear cushioned shoes 

run on springier/softer surfaces

stretch

good posture

maintain flexibility

have good physical fitness

avoid shouting/talking loudly

develop good breathing habits

warm up your voice

sprain- tearing or overstretching of a ligament

strain- tearing or overstretching of a muscle

acute- sudden onset, characterized by severity, sharpness, brief duration

chronic- persist for a long period of time

fat- can be stored in liver, mega dosing may lead to toxic levels

water- not able to be stored; kidneys secrete excess intake (toxicity with mega dosing of C and B6)

simple sugars- sucrose (sugar) lactose (in milk) fructose (fruit)

complex- grains, veggies, legumes

scoliosis 

kyphosis

lordosis

FT- quick, high-intensity, easy fatigue

ST- prolonged, submaximal aerobics; slow to fatigue