AFFA Group Fitness Flash Card Set

Once cued to begin, start counting beats with the number:

1 Note: Multiply by 6 to determine exercise working heart rate.

List a minimum of 4 class format guidelines

1) Always begin a Mat Science class with an initial warm-up and breathing 2) Include a progressive series of exercises that build heat; increase both strength and flexibility in the body of the workout. 3) Always finish a Mat Science class with a final cool-down period to relax and restore. 4) If teaching more than one Mat Science class during the week, vary activities, progression, and intensity levels at each session. 5) Select different objectives or purposes for your class format. (EG today we'll concentrate a little more on back strengthening, or today lit's explore minimal and maximal boundaries during our forward bends) 6) Move fluidly and mindfully with each exercise; speed is not an option 7)Use the principles of Mat Science to fine-tune your movements 8) Develop appropriate levels of intensity of progressions for each movement used. 9) Modify movements for participants who need special attention.

Discuss at least 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken.

1) Aqua - High Risk- High-impact movements (hopping, jumping); quick or sudden changes or the body movements due to the greater surface are and antagonist water inertia; avoid twisting movements' limit or avoid long lover moves (hip extensions) Modifications - Low-impact movements- no hops or jumps; controlled ranges of motion; use buoyancy devices on the extremities; perform exercise movement with short levers (leg curls) 2) Dance exercise; Indoor cycling; Pilates; Step High Risk- Propulsion, straddle downs, repeaters, abduction/adduction leg work, jumps to or off the step, pivots, squats, fast footwork with temp changes. Modifications- Basic step, V-step, turn step, over-the-top, touches, heels, curls, kicks (travel or in place), L-step, slowed low-impact movements on and off the step. 3) Yoga High Risk- Down dog, plank, side plank, hover, back bends, inverted poses, revolving twists, jumps or headstands. Modifications- The mountain; spine prep; warrior I, II, and III; reverse warrior; modified triangle pose; modified camel; seated spine twist; staff, half fish; stretches for the upper body, torso, and leg muscles. 4) Weight or Resistance Training High Risk- No supine weight work after 20 weeks of gestation. Free weights, deep squats; machines to avoid prone leg curl, supine leg press, abduction/adduction, abdominal/oblique, chest fly without rang limiter, 10 degree chest, any machine that is tight or cumbersome around the midsection of the body or those without range limiters. Modifications- Incline leg press, leg extension, seated leg curl, chest press/fly with range limiters, low- and high- seated row, overhead press, lat pull down, back extension, smith press, biceps, triceps.

List at least 4 precautions that should be taken for diabetic participants who are attending a group exercise class.

1) Blood glucose should be monitored frequently with beginning an exercise program 2) It is recommended that insulin be injected into a muscle that is not active during exercise in those individuals requiring daily insulin injections. 3) Exercise should be avoided during periods of peak insulin activity. 4) Participants should be encouraged to always carry a carbohydrate snack to alleviate hypoglycemia should it occur. 5) Exercise sessions should be scheduled the same time of day for those with type 1 diabetes. 6) Encourage participants to consume a carbohydrate snack prior to, and possibly during, exercise to reduce the occurrence of hypoglycemia. 7) Increase carbohydrate intake or decrease insulin dose (as directed by physician) before exercise. 8) Work with the participant's physician, carefully following all recommendations. 9) Keep the emergency response number and plan handy. 10) Know the symptoms of hypoglycemia, including: excessive fatigue, nausea, lightheadedness, dizziness, profuse perspiration, spots in front of eyes, confusion, shakiness, headaches, sudden rapid heart rate, and even seizures, If any of these occur, call 911 immediately 11) Encourage participants to check feet often; wear polyester or blend socks along with silica gel or air midsoles to help prevent foot ulcers. Participants should contact their physician immediately should foot ulcers occur.

List 7 professional responsibilities of an instructor.

1) Carry Personal Liability insurance. 2) Become certified in both the theoretical and practical applications of fitness. 3) Become certified in CPR AED and First Aid. 4) Have participants fill out the Par-Q form. Pre Exercise Participation Screening. 5) Get Medical Clearance for moderate-risk & high-risk participants. 6) Check for environmental hazards. 7) Implement emergency response plan.

List 8 exercise guidelines for a participant with hypertension.

1) Emphasize cardio exercise, such as walking, jogging, cycling, or swimming, in order to help reduce high blood pressure. Individuals exhibiting elevated blood pressure should exercise at lower intensities (40-70% of HRR) 2) Exercise should be performed on most days of the week in 30-60 minutes sessions. 3) High-intensity activities and isometric activities should be avoided. 4) For resistance training, repetitions should be high and weight should remain low. Avoid resistance training to the point of failure, even if the weights are light. 5) Avoid the Valsalva maneuver, as it increases vascular pressure. 6) Utilize RPE as certain hypertensive medications alter heart rate during exercise. 7) Avoid positions in which the feet are higher than the head. 8) Teach relaxations and stress management techniques.

List a minimum of 3 "special considerations" regarding resistance training in children and adolescents.

1) Equipment and activity should be varied and appropriate to the age, size and strength of a child and/or adolescent, as well as to his or her maturity level. 2) Training should be comprehensive to increase motor skills and fitness level 3) Only when good form has been achieved should the resistance/weight be increased. If a prepubescent child cannot perform a minimum of 8 reps in good form, the resistance is too heavy and should be reduced. 4) Focus should be on participation and proper technique versus the amount of resistance.

List at least 4 exercise guidelines for participants with arthritis.

1) Exercise classes, such as low-impact cardio, stationary indoor cycling, and water exercise, should be encouraged. 2) Frequent, low-intensity exercise sessions should be performed 3) Decreased intensity and duration of exercise during sever bouts of pain or inflammation 4) Stretch daily, if possible. Gently move every joint every day, enhancing mobility of both muscles and joints. 5) Isometric exercises may be preferable, especially for joins that are chronically painful. 6) An extended warm-up and cool-down period is advised to help minimize pain. 7) Monitor all changed in medication and fluctuations in pain levels with the disease, and have the participant consult with his or her appropriate medical professional. 8)Be aware of the 2 hour pain rule; if pain persists 2 or more hours after an exercise session, reduce the intensity or duration in future sessions. 9) Obesity and overweight are risk factors for osteoarthritis. Help the participant with appropriate weight loss and weight management strategies, if necessary.

Anaerobic Pathways

1) Fuel Source - ATP - Creatine Phosphate 2) Intensity- Very high 3) Duration - Very Short 4) 3 examples- Power lifting, Shot Put, 3 Meter Dash

Aerobic Pathway

1) Fuel Source - CHO, Fat, Protein 2) Intensity - Moderate/ Low 3) Duration - Medium/ Very long 4) 3 examples- Walking, Jogging, Distance swimming, Cycling.

Lactic Acid System

1) Fuel Source - Carbohydrates only 2) Intensity - High/Moderate 3) Duration - Short/ Medium 4) 3 examples - 400 M Sprint, Team Sports, Soccer, Basketball, Hockey

List 3 Physiological adaptations that occur in improve exercise performance and state how or why improvement occurs.

1) Increased Maximal Blood Flow- The heart pumps more blood each beat, or in other words increases stroke volume. 2) Increased Oxygen Delivery and Carbon Dioxide Removal- maximal breathing rates in trained aerobic athletes reach 45-55 breaths/minute compared to 40-45 breaths/minute in non-athletes. 3) Increased Maximal Oxygen Uptake and Aerobic Power- Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber. The increased vascularization provides a richer supply of oxygen and nutrients, removes carbon dioxide and other wastes more rapidly, and therefore allows a higher maximal rate of aerobic energy production. The capacity and power of the aerobic system are increased by many biochemical changes resulting from regular, continuous aerobic training. Significant increases, as much as 50-100% or higher, in both carbohydrate (glycogen) and fat (triglyceride) storage in skeletal muscle have been observed.

List at least 4 program design guidelines for the older adult.

1) Make sure participants know how to monitor their workloads at a comfortable pace throughout the class 2) new exercisers often have difficulty pacing their fitness program. Be alert for signs of overexertion. 3) Monitor intensity every 4 to 5 minutes during cardiorespiratory conditioning. 4) Slow and controlled movements working through a full range of motion are recommended when preforming resistance activities. During the cardio workout, keep movements simple and easy to follow while enabling participants to maintain good posture and aliment. 5) Avoid forward spinal flexion movements if known spinal osteoporosis is present. 6) Dizziness may occur if a participant closes his or her eyes, lowers his or her head below the heart, performs twisting motions of the neck and head or rises off the floor or from a chair too quickly. 7) Participants with prosthetics (EG hip or knee replacement) need to follow their doctor's exercise recommendations pertaining to joint action and range of motion. 8) If incorporating stepping exercises utilizing equipment, such as the bench, with older adults: Get physician's clearance Refer to AFAA's Step Training and Basic Exercise Standards and Guidelines. Keep music beats per minute low (118-124 bpm) Use just the floor ( no step platform) or no more than a 4 inch platform for novice participants Choreography should be simple and easy to follow Provide a longer warm-up and cool-down

List at least 6 exercise guidelines for participants with heart disease.

1) Participants should be screened for heart disease risk factors prior to beginning an exercise program 2) Guidelines prescribed by the physician for a participant with heart disease, pulmonary disease,or metabolic disease should be strictly followed. 3) A record of current medication and their effects on exercise should be developed and reviewed with a participant in conjunction with his/her health care provider before initiating the exercise program. 4) Comply with the target heart rate range and RPE guidelines for each participant, recommended by his or her physician. 5) The participant should be instructed to alert the fitness instructor should any signs or symptoms develop before, during or after exercise. 6) Do not exceed your level of expertise. It may be more prudent to refer high-risk participants to a medically supervised program or to a clinical exercise physiologist. 7) Exercise intensity should start low then gradually increase as the participant's body adapts to physical activity. High-intensity exercise is not recommended without specific permission from the participant's physician.

List a minimum of 4 exercise recommendations outlined by the USDHHS and ACSM for Youth Fitness

1) Participate in 60 min or more of physical activity 3-4 days per week or daily. The majority of the 60 mins should comprise of moderate to vigorous intensity (or 30 mins of each) to total an accumulation of 60 mins. 2) Moderate intensity refers to activity that "noticeably" increases breathing, sweating, and heart rate while vigorous intensity is that which "substantially" increases breathing, sweating, and heart rate. 3) Children and adolescents who are obese may not be able to achieve these recommendations. Therefore, gradually progress the frequency and duration in order to address each individual's fitness level. 4) Children should be encouraged to participate in sustained activities that use large muscle groups (swimming, jogging, aerobic dance) and that are age appropriate. Emphasize active play and intermittent bouts of activity rather than sustained exercise for younger children. 5) Other activities, such as recreational sports and fun activities that develop components of health and performance (speed, power, flexibility, muscular endurance, agility, and coordination) should be incorporated. 6) Heart rate monitoring may be optional due to low cardiac risk in non obese children and adolescents; RPE is preferable and helps children to monitor themselves. The OMNI scale for children may act as an alternative method to monitoring exercise intensity.

List 5 things a fitness professional should consider prior to working with a pregnant person.

1) Pregnancy is not a time where tremendous fitness adaptation will occur. Thus the goal should be to have a client experience a renewed energy from exercise and avoid exhaustion. 2) What is 9 months, compared to a lifetime? Sometimes this will be a question that you pose to a client that still continues to exercise at the same rate prior to pregnancy. 3) Watch for warning signs of overexertion should client be exercising to strenuously. (pain, dizziness, feeling faint, increased shortness or breath, rapid heartbeat, chest pain, uterine contractions, or difficulty walking). Should a client experience overexertion, you should stop exercise immediately and provide the appropriate care. 4) With each exercise modality it will be important to monitor the client and provide modifications to her exercise program as she progresses. 5) Uncertain or adverse reactions to an exercise program should be referred back to the client's physician before continuing with a program.

Describe the additional methods for monitoring intensity during exercise.

1) Rating of Perceived Exertion (RPE) - individual is working on a scale of 1 to 10 respective values 4 to 6 and 7 to 8. 2) The Talk Test- The ability to engage in conversation during exercise represents work at or near a steady rate.

List 6 classes of nutrients

1) Water 2) Carbs 3) Protein 4) Fats 5) Vitamins 6) Minerals

Health Benefits vs. Enhanced Fitness Benefits Outline the 2008 Physical Activity Guidelines for Americans which reinforced the 1996 U.S. Surgeon General's Report on Physical Activity and Health.

1. All adults should avoid inactivity - some is better than none. 2. Should perform 2 1/2 hrs per week moderate intensity aerobic or 1 hour, 15 minutes of vigorous intensity. 3. Adults should perform 300 minutes week 5 hours of moderate intensity aerobic activity OR 150 minutes per week of vigorous intensity aerobic activity for more extensive health benefits. 4. Adults should also perform moderate or high intensity muscle strengthening activities involving all major muscle groups on 2 or more days per week.

To lessen injury risk and maintain motivation in Type A participants, list 3 types of workouts that provide different mechanical stresses to the body while allowing high-intensity options for advanced training.

1. Alternating low impact and high impact workouts reduces accumulative trauma and opportunity to develop overuse injuries. 2. Variety of workouts provide different mechanical stresses to the body while allowing high intensity options. Examples: step training, kickboxing, cycling. 3. Strength training is critical for lowering injury risk from high-impact exercise.

List at least 3 exercise considerations during pregnancy.

1. Cardio changes . Blood volumes increase, causing increased demands. 2. Hormonal. anatomical. Special attention to stretching and strengthening. 3. Pelvic floor muscles . Maintaining is essential.

List 7 "Action Steps for Designing a Resistance Tubing Class."

1. Check tubing condition 2. Avoid pulling tubing toward face 3. Select appropriate resistance 4. Avoid gripping handles too tightly 5. Maintain wrist alignment 6. Maintain continuous tension 7. Maintain smooth and controlled pace

List 8 dietary guidelines for Americans outlined by the US Dept of Health & Human Services and the US Dept of Agriculture.

1. Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, and alcohol. 2. To prevent weight gain over time, make small decreases in calories and increase activity. 3. Engage in regular activity. 4. Choose a variety of fruits and vegetables each day. 5. Consume 3 cups of fat free or lowfat milk products per day. 6. Achieve physical fitness w/cardio, stretching, resistance, calisthenics. 7. Consume 3+ oz whole grain products/day. 8. Consume less than 10% calories from sat. fatty acids and less that 300 mg per day of cholesterol, keep transfatty acid as low as possible

Discuss at least 4 ways to ensure a successful substitute teaching experience.

1. Having consistent policies in place. 2. Evaluating the situation. 3. Developing self-confidence. 4. Making the right connection.

List aerobic choreography examples for the following: 1. (LIA) 2. Moderate-Impact Aerobics (MIA) 3. (HIA)

1. LIA Low-Impact Aerobics . March, Step Touch, Squat . Plie, Grapevine 2. MIA Moderate-Impact Aerobics Skip, Twist, Plie/Releve, Knee Lifts w/Heel Lift 3. HIA High-Impact Aerobics Jog, Jump, Hop, Jack

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

1. Moving from one primary muscle group to the next (traditional weight room format). 2. Moving from single set of one exercise directly into a second, third, or more and then repeating the entire series over again (super-, tri-, or giant-sets). 3. Moving through a series of exercise patterns including arm combinations, leg combinations, or arm & leg combinations (more choreographed format).

List 4 ways choreography can increase the intensity of a cardio aerobic workout.

1. Offer varied intensity options so participants can choose which level is best for them. 2. More range of motion 3. Traveling 4. Alternate higher intensity moves with lower intensity moves.

List 7 services group exercise instructors should deliver in order to adhere to the "standard of care" outlined by the fitness industry.

1. Screening. 2. Recommendation of Activities. 3. Recordation of Activities. 4. Record keeping. 5. Leadership. 6. Supervision. 7. Emergency Response Concerns.

List 10 basic postures in group exercise as well as 1 important alignment cue for each position. Review pages 198-202

1. Standing . Feet shoulder width apart. 2. Squat . Knees do not extend past toes. 3. Bent Over . Flex at the hips. 4. Seated . Spine in neutral position. 5. Supine . Engage ab muscles, pelvis is neutral. 6. Prone . Engage ab muscles, pelvis is neutral. 7. Side.Lying. Stack hips and shoulders w/sq. alignment. 8. Kneeling. Shoulders down, neck in neutral alignment. 9. Hand & Knee. Keep shoulders and hips squared. 10. Moving. Posture and alignment, control ROM

List 4 steps in recognizing an emergency.

1. Survey. 2. Assessment. 3. Prioritization. 4. Implementation.

List 14 exercises that AFAA does not recommend for a group exercise class due to the high-risk potential. Review appropriate modifications for each page 196.

1. Sustained unsupported forward spinal flexion. 2. Sustained unsupported lateral spinal flexion. 3. Repetitive or weighted deep knee bends. 4. Bouncy . ballistic toe touches. 5. Rapid head circles. 6. Full plough. 7. Full cobra. 8. Hurdler's stretch. 9. Windmills. 10. Supine dbl straight leg lifts w/o spinal stabilization. 11. Prone combo dbl leg . double arm lifts. 12. Painful, forced splits. 13. Weight-bearing pivots on unforgiving surfaces. 14. Plyometric moves from an elevated surface.

AFAA 5 Questions - What are they?

1. What is the purpose of this exercise? 2. Are you doing that effectively? 3. Does the exercise create safety concerns? 4. Can you maintain proper alignment and form for the duration of the exercise? 5. For whom is the exercise appropriate or inappropriate?

The AFAA-recommended counting time for heart rate is:

10 seconds.

What is the calculation for determining age predicted maximal heart rate MHR or HR max?

220 minus age = bpm

What is the calculation for Target Heart Rate Range (THRR) using HR max

64-90% HR max. THRR is calculated as HR max (220- age) times desired low/high percentage.

What number of repetitions is recommended by AFAA for group exercise:

A range between 8 to 25 repetitions on whether the focus is muscular strength or endurance

Review Appendix B: AFAA's Nutritional Supplement Policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements.

AFFA strongly discourages making any favorable recommendation to clients related to these products

List a minimum of 4 muscles that tend to be weaker than their opposing groups.

Abdominals Rear Deltoid Mid-Trapezius and Rhomboids Lower Trapezius External Shoulder Rotators Spinal Erectors Vastus Medias Tibilis Anterior

Aerobic VS. Anaerobic

Aerobic- 1) Complete breakdown of glucose 2) Can utilize carbohydrates, fat, or proteins as fuel 3) Long-duration activity 4) Smaller EPOC 5) Submaximal work (moderate intensity) 6) CO2 and H2O are end products 7) Uses oxygen in chemical breakdown Anaerobic- 1) Partial breakdown of glucose 2) Can only use carbohydrates as fuel 3) Short-duration activity 4) Greater EPOC 5) Maximal output (high intensity) 6) Lactic acid is the by-product 7) Doesn't need O2 in chemical breakdown

Which other organization's training recommendations does AFAA support?

American College of Sports Medicine ACSM

What are the legal considerations when purchasing or creating music for group exercise?

Approved by performing rights and music companies. Professional mixes means copyright fees have already been paid.

What does BMI stand for and what measurement constitutes an individual to be defined as obese?

BMI = Body Mass Index greater that 30% is defined as obese this is about 32% of adults

List 7 principles of Mat Science

Balance Extension Alignment Range of Motion Progression Flow Breath

Body Composition and Weight loss

Body composition refers to the absolute and relative amounts of the structural components of the body-Fat, Fluid, muscle/tissue, and bone. Body composition can be improved dramatically through a program of proper exercise and dietary intake. Body composition is best improved by a combination of (a) daily, prolonged (30-60 minutes) , low- to moderate- intensity aerobic exercise; (b) mild calorie restriction (300-500 fewer kcal per day); (c) resistance exercise (2 to 3 times weekly); and (d) slow weight loss (1-2 lbs per week). Crash dieting and semi-starvation, especially without exercise, are not sugggested due to the related loss of muscle and lean tissue. Weight loss can be estimated on the assumption that the loss of 1 pound of fat requires that a subject expend 3,500 kcal more than consumed over some given length of time, preferable about a week. The typical changes in body composition observed with appropriate exercise and diet include a loss of body weight, a loss of body fat, and no change or an increase in muscle and lean weight.

Explain why ballistic movements can be dangerous

Bounce or explosive movements, unsustained. They can induce stretch reflex and may increase the risk of injury. When ballistic movements are used, the muscle spindles sense the quick changes in muscle length and cause a muscular contraction.

What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range?

Cardio a low to moderate pace Rating of Perceived Exertion of 1 to 10 is preferred. 5 to 6 is target, noticeable increases in heart rate and breathing.

What should an instructor know about the effects of drugs and medications on exercise response?

Certain prescriptions non-prescribed medications may elicit side effects during exercise. They can alter heart rate & normal blood pressure responses.

Explain the difference between an acute injury and a chronic injury.

Chronic - Most common, long-term Acute - Sudden onset due to a specific trauma characterized by sharpness, severity & duration.

State the difference between circuit and interval training methods.

Circuit . Cardio and strengthening in short timeframe . quick. Interval . Strengthening and endurance, 3 energy systems.

Discuss "constant versus variable" resistance and what form of equipment, used in a group exercise class would resemble variable resistance.

Constant resistance is a form of dynamic resistance targeting a muscle or muscle group using free weights. Variable resistance is designed to achieve maximum muscle involvement and is usually carried out with specialized machines. The closest thing to variable resistance that is used in a group class would be elastic tubing and bands.

List and describe 4 common cardiorespiratory training methods.

Continuous or Steady-State Training- Cardio exercises are performed in such a way that the intensity gradually increases, is held at steady state for the majority of the workout, and then gradually decreases. Choreography is developed in such a way that intensity fluctuations are minimized in the attempt to keep the heart rate at the certain level within the training (target) heart rate range (THRR) Interval Training- Characterized by timed bouts of higher-intensity work followed by periods of lower-intensity active recovery. During the work phase, participants perform movements that may take them to anaerobic levels (above their aerobic THRR), or to the high end of their aerobic range. During the active recovery, participants work at or below the low end of their aerobic THRR. The work and recovery phases are performed in a timed ratio, for example 1:3; 30 seconds of work followed by a 90-second recover. Intermittent Training- This training method is also known as variable intensity training or spontaneous training. it is a less structured form of interval training with randomly interspersed peak movements followed by lower intensity movements. Circuit Training- Circuit training involves timed bouts of activities/exercises performed in a station-to-station, or sequential, manner. A class can perform a circuit in a stationary position with all participates performing the same activity simultaneously, or with participants moving around the room from station to station performing different exercises. These actives can be designed to improve cardiorespiratory endurance, muscular strength, or a combination of both. A greater cardiorespiratory benefit will occur if all the activities or station are cardiorespiratory in nature.

Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries.

Cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact.

How does increased cardiorespiratory fitness affect resting heart rate?

Decreases RHR.

List the definition, purpose, and duration of a proper warm-up.

Definition = Preparation period for a specific workout. Purpose = Increase core temperature and prepare muscles and joints for movement that follows. Duration = Dependent on class, typically 8-12 mins.

List the definition, purpose, and duration of proper flexibility training.

Definition- Flexibility training focuses on joint mobility and muscle suppleness, muscle flexibility, and the reduction of muscular tension. When performed as a segment of class, it usually takes place in conjunction with a port-aerobic cool-down, or the final relation segment. some common flexibility based classes include fitness stretching and yoga. Some classes, such as yoga, promote a blend of combination of muscular strength and flexibility. Purpose- Flexibility training improves joint mobility. having adequate and balanced flexibility may decrease the risk of potential injury and may enhance physical performance. Duration- The amount of time spent focusing on flexibility training will be dependent upon the focus and goals of the class. The time allotment may vary from as few as 5-10 minutes (near the end of a cardiorespiratory training session) to an entire 60- minute stretching class.

List the definition, purpose, and duration of proper muscular strength and endurance training.

Definition- Muscular strength and endurance training involves working individual or groups of muscles against a resistance to the point of muscle fatigue. Different forms of resistance can be used, such as dumbbells, weighted bars and balls, resistance tubes, or body weight. Purpose- Both muscular strength and muscular endurance are important for overall health. Benefits include an improved ability to perform everyday activities, increased muscle mass, increased metabolism, stronger bones, decreased risk of injury , improved posture and symmetry, and improved athletic performance. Duration- The time required for muscular training varies depending on the type and format of the class. A typical strength workout last between 45 and 60 minutes, including the warm-up and flexibility work. If the strength training is only a portion of the workout, it may only last 15 to 20 minutes. In the latter case, fewer muscles groups may be targeted.

List the definition, purpose, and duration of proper cardio respiratory training.

Definition- The cardiorespiratory section of class utilizes continuous and rhythmical aerobic activities that target the large muscles of the body to create an increased demand for oxygen over an extended period of time. Modalities include, but are not limited to , walking, hiking, stepping, high/low impact aerobics, stationary cycling, inline skating, and cardio kickboxing. Purpose- Cardiorespiratory training exercises improve the heart, circulatory, and pulmonary systems. This can be accomplished by utilizing a variety of training methods that target cardiorespiratory endurance Duration- The duration will vary depending on the class format and level, but will typically last 20-45 minutes in a 60-minute class

List the definition, purpose, and duration of final class segment.

Definition-The final class segment is the closure of a workout, in which instructors can include stretching and/or other relaxation and stress reducing techniques. Purpose- The final class segment is designed to promote mind-body awareness and facilitate the relaxation response, a state in which the heart rate and blood pressure are decreased, muscles relax, and physiological stress is reduced. It is an optimal time for participant education. It also provides a sense of completion. Duration- The time allotment for the final segment of the class will vary depending on the instructor's class design, typically 5-10 minutes.

List 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise induced conditions as they relate to participants in physical activity.

Dehydration. No warm up. Inappropriate clothing. Saunas . hot tub use after exercising Family history. Smoking. Obesity.

No one rule necessarily applies to all large sized adults in terms of exercise precautions because:

Each person is unique with different strengths and weaknesses. It is possible that a large person is actually heavy and healthy or "fat and fit".

Instructors should evaluate an exercise from with 2 view points?

Effectiveness (benefits) and Potential Risk (Injury quotient)

Define energy and it's food source

Energy is the ability to do work. Food source is the Sun then Carbs, fat, and proteins.

What does EIA stand for and how can it be prevented?

Exercise Induced Asthma. Consult a physician for treatment/prevention. . Have inhaler available at all times . Exercise intensity should start low to high . Avoid outside (cold/high pollen) exercise in areas with high humidity . Breathe through nose

What are the FITT Principle Training Variables?

F = Frequency. I = Intensity. T = Time. T = Type.

Describe the appropriate exercise attire that AFAA recommends.

Fabrics that breathe. Comfortable clothing that allows free movement. Shoes with proper design, support, and cushioning.

List 6 symptoms of overtraining.

Fatigue. Anemia. Amenorrhea. Overuse or stress-related injuries. Increased resting heart rate. Slower recovery of heart rate. Constant muscle or joint soreness, leaning toward pain. Decrease in strength performance.

List 4 motivational techniques to sustain a Type B participant for lifelong exercise adherence.

Feedback Support Recognition Encouragement

List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant.

Footwork Directional Rhythmic Numerical Functionality Step Alignment Verbal/Non-Verbal Visual Conspicuous

List a minimum of 4 muscles that tend to be tight.

Front Deltoid Pectorials Hamstrings Gastrocnemius Internal Shoulder Upper Trapezius Spinal Erectors Illiopsoas

List a minimum of 3 proper stepping techniques.

Full body lean . do not bend at waist or hips Focus on feet first . add arm movements when proficient with feet movements. Watch platform periodically. Knee flexion should not exceed 90 degrees when weight-bearing Step to the center of the step; don't let your feet hang off the edge. Don't step down with your back to the platform. Step lightly; avoid pounding your feet on the step Allow whole foot to contact floor, and step (except during propulsion/power movements, lunges, and repeaters) Use proper lifting techniques. Bend at thee knees instead of the back when lifting the step. Carry the step close to the body.

Musculoskeletal benefits of increased muscular flexibility

Greater freedom of movement and improved posture.

What is the calculation for Target Heart Rate Range (THRR) using heart rate reserve (HRR) and the Karvonen formula

HR max (220-age) times % desired low/high intensity + resting HR.

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

Hands remain light on handlebars. Too much gripping/body weight will tire upper body. Ability to control speed. Ability to control resistance.

Musculoskeletal benefits of weight-bearing activity

Healthy bones- Increased bone density

List several special considerations for a final class segment.

Heart rate monitoring. Saunas and hot tubs. Method selection . be sensitive to wording non spiritual

When instructing interval training, what does it mean by: Work active recovery ratio

How much time is spent pushing hard then how much time recovering before repeating.

List several special considerations for a warm-up

Intensity & Impact- It's important to keep the participants below their training heart rate range during a warm-up. Movements should be low intensity and build gradually. Speed & Control- Movements and stretches performed too rapidly or without control can become ballistic. This type of movement may induce the stretch reflex and may increase the risk of injury. Range of Motion (ROM)- When beginning a warm-up, start with moderate ROM movements and slowly build to a greater ROM as the body warms up. Sequence- Follow any order, making sure to include all major muscle groups. Spinal Issues- make sure to prepare the spine with controlled movements in all functional ranges (including flexion, extension, rotation, and lateral flexion).

List several special considerations for flexibility training.

Intensity. Speed and control. Range of motion. Body temperature.

According to AFAA, a group exercise instructor should generally teach at what class level?

Intermediate with explanation and demonstration of modifications.

Define ATP (Adenosine Triphosphate)

Intracellular carrier of chemical energy produced by the body for muscular work.

Which 3 of the muscle contractions are used in a group exercise setting?

Isometric Concentric Eccentric

How can one prevent knee injury while stepping?

Keep range of motion limited to no more than 90 degree angle when weight bearing. Pivoting movement should only be performed when leg is not weight bearing or unloaded

List 3 postural deviations of the back

Kyphosis - Excessive curvature of the thoracic spine. Often seen in older women and could be the result in osteoporosis or osteoarthritis. Scoliosis - A lateral curvature of the spine, usually occurs in the thoracic region. This deviation often prevents the participant from maintaining proper spinal alignment and may result in pain or injury. Lordosis - Excessive curve of the low back, or lumbar spine and is associated with an anterior tilt of the pelvis.

Define LIA (Low-Impact Aerobics), MIA (Moderate-Impact Aerobics), and HIA (High-Impact Aerobics), and explain how they differ from one another.

LIA: Low-Impact - Keep one foot on/close to floor MIA: Moderate Impact . Both feet on floor, feet roll w/toe ball heel action HIA: High Impact . Both feet leaving the floor at the same time/alternating

List 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear.

Labored (heavy) breathing. Excessive heart rate elevation. Evidence of strain/holding breath or unusual redness. Musculoskeletal (muscle/joint) pain. Lack of proper control.

What are the guidelines for various step levels?

Level 1) Someone who has not participated in a regular exercise program, 4 inches, 10-20 minutes. Level 2) A regular exerciser who is new to step training. 4 to 6 inches, 10-20 minutes Level 3) A regular stepper, 4 to 8 inches, minimum of 20-30 minutes, no more than 60 mins. Level 4) A highly skilled and regular stepper, 4 to 10 inches, 20-60 minutes

8 Health benefits associated with regular participation in physical activity

Lower Risk of Early Death Lower Risk of Stroke Lower Risk of Type 2 Diabetes Prevention of Weight Gain Reduced Depression Prevention of Falls Lower Risk of High Blood Pressure

Musculoskeletal benefits of increased muscular strength

Lower body fat, increased both physical appearance and physical performance

How would you define the word "rhythm"?

Measured motion with regular recurrence of elements or features such as the beat of music.

What are the medical clearance recommendations for Moderate Risk participants?

Medical exam or clearance before exercise. Men and women, <2 atherosclerotic cardio disease, risk factors without symptoms.

What are the medical clearance recommendations for High Risk participants?

Medical exam, medical clearance, and exercise testing before moderate to vigorous exercise. Men and women, any age, with 1+ major cardio pulmonary . metabolic disease.

List several special considerations for cardiorespiratory training.

Monitoring intensity. Cross training. Intensity issues. Music speed. Range of Motion. Repetitive Stress Issues. Cardio cool down.

What are the medical clearance recommendations for Low-Risk participants?

Most instances do not require clearance. Men and women without symptoms and have less than 1 CVD risk factor.

List and describe 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate

Movement Rehearsal- involves performing lighter or less intense versions of movements or patterns that will be used in the workout to follow. The goal is to increase the blood flow and core temperature as well as facilitate performance and coordination. Limbering Movements- are smooth, moderately-paced, non weighted, full-range movements that increase joint mobility and core temperature. In some cases, there will be a similarity between limbering and movement rehearsal. Preparatory Stretching- Gentle stretches (held for less than 15 seconds). These stretches are designed to ease the muscles through a range of motion to ensure proper movement mechanics rather than increase isolated muscle flexibility. AFAA's stance is that light preparatory stretching is optional based on the needs of the participants, activity, or environment, while more intense or longer held stretches should not be included as part of a warm-uo, but rather during the post-workout flexibility section.

List and describe 4 common muscular strength and endurance training methods.

Muscle Isolation (Prime Movement)- Isolation exercises are used to target a specif muscle group by utilizing the primary movement (joint action) of that particular muscle. Examples include biceps curls, calf raises, and deltoid raises. Multi-joint/ Multi-Muscle- Involves more than one joint and targets several muscle groups in the same exercise. In a squat, for example, movement occurs at several joints (hip, knee, and ankle) and many muscles (quadriceps, gluteal muscles, and hamstrings) are targeted simultaneously. Torso Stabilization- referred to as torso, core, or spinal stabilization, these exercises will enhance the ability to maintain proper spinal alignment and posture. The primary focus of these exercises is to keep the axial skeleton (torso) stable, whether in a held position against gravity (modified V-sit) or resisting the movement of an extremity (supine alternating to taps, with low back held in neutral). To be executed correctly, the abdominal and back muscles must work together in a co-contracting isometric manner. Functional Training- Exercises that replicate movements commonly used in activities of daily living. A narrow stance squat, for example, duplicates the action of getting in and out of chair. In many cases, functional exercises are not always separate or distinct from multi-muscle/ multi-joint or stabilization exercises.

List several special considerations for muscular strength and endurance training.

Muscle balance. Range of motion. Speed and control. Intensity. Torso stabilization exercises. Resistance equipment techniques. Muscle conditioning exercises in the water.

Explain what is meant by a musical phrase

Music phrases are linked together to create musical sections. Musical phrase consists of 32 beats and keeps movements corresponding.

List 10 exercise danger signs participants should STOP exercise and instructor should assess the need for emergency response procedures.

Nausea and or vomiting. Dizziness unusual fatigue. Tightness or pain in chest. Loss of muscle control. Severe breathlessness. Allergic reaction. Blurred vision. Acute Illness. Metal Confusion. Cyanosis blush coloring of skin. Acute musculoskeletal injury.

How can interval training improve aerobic performance?

Numerous adaptations occur in the heart, lungs, and skeletal muscle that enhance the delivery of oxygen, speed the removal of carbon dioxide, and thereby contribute to the improvement in aerobic exercise performance.

Describe MyPyramid and how class participants may benefit from this resource.

Offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for Americans. It will help give participants a better understanding of what to eat and how much exercise is needed to maintain a healthy lifestyle

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

On land, gravity and an iron dumbbell provide concentric muscular work during a standing biceps curl, while int he water, the same movement, performed slowly with a buoyant dumbbell, works the triceps group eccentrically.

In terms of hydration and rehydration, AFAA recommends what?

Participants should monitor hydration levels and consume 8 to 12 ounces of fluid before exercise. Hydrate before, during, and after exercise.

Define Par Q.

Physical Activity Readiness Questionnaire

List and describe 3 common relaxation methods.

Physical Focus- This method focuses on the participant's bodily systems and sensations in an attempt to increase relaxation. This can be done through a variety of methods using careful verbal cueing and/or calm, peaceful music. Mental/Abstract Focus- This method uses the participants' imagination in order to create a greater sense of relaxation. Combination Focus- it is common for instructors to combine both the physical and mental focuses in order to see even greater relaxation responses than either method might produce on it's own.

List the part of the body in which each of the following chronic injuries occurs most often.

Plantar fasciitis - Inflammation of fascia/connective tissue in metatarsals. Most often occurs in arch of foot. Chondromalacia - Overuse injury affecting articular cartilage of posterior surface, or patella. Most often occurs in the knee cap. Achilles tendonitis- Inflammation of connective tissue that joins muscle to bone. Most often occurs in achilles tendon.

AFAA recommends that every group exercise class include what?

Pre class announcements Warm up activity . Preparation period. Body of workout. Cardiorespiratory. Muscular . Flexibility. Cool down. Stretching and or Relaxation.

The preferred anatomical site for pulse checking are:

Primary pulse checking is Radial Artery Secondary pulse checking is Carotid

What method of resistance training would be appropriate for older adults with arthritis and osteoporosis?

Progressive resistance training using multiple sets and repetitions with work loads of 60-80% RM (repetition maximum) can be safely performed by healthy sedentary adults, as well as frail older adults populations with multiple chronic diseases, when performed under property supervision. A variety of equipment may be used depending on the individual's fitness level and equipment availability. Equipment may range from weight training machines, hand held weights, elastic bands, weighted bars and balls to natural resistance of water and one's own body against gravity such as in Pilates and yoga. Slow stretching. Isometric exercises.

List 3 ways to prevent shin splints.

Proper footwear. - well cushioned shoes Quality flooring. - shock absorbing surfaces Safe technique. - Preform through warm ups, reduce high impact movements

List 3 ways to prevent low-back pain

Proper position. Exercise selection. Attention to knees and spine.

Explain resting heart rate RHR.

Pulse rate while still lying down in the morning before arising.

What is the first aid action for musculoskeletal injury?

RICE = Rest Ice Compression Elevation.

Explain recovery heart rate.

Reflects the speed at which heart rate returns to pre exercise level and is an indicator of sufficient cool down period. HR taken at the end of class after a stretch cool down to gauge when the heart rate has returned to pre-exercise pulse.

List a minimum of 3 general guidelines to resistance training in children and adolescents.

Resistance training movements. Free weight training. Manual resistance training. Isometric training. Weight training machines.

List a minimum of 3 proper body alignment techniques.

Shoulders back and relaxed Chest lifted and body erect Ab muscles contracted to support torso Neutral spine Knees relaxed, not locked Avoid hyperextension of joints Avoid twisting of joints

List the different types of Carbohydrates and give examples of each.

Simple sugars - table sugar (sucrose), Sugar in milk (lactose), sugar in fruit (fructose) Complex Carbs- Grains, vegetables, Legumes.

Define the stretch reflex, it's purpose, and when it occurs

Spinal reflex when stimulated, the muscle spindles relay a message to the spinal cord to cause a contraction in the same muscle. The afferent of sensory neurons in the muscle spindle communicate with the motoneurons of the tare muscle through interneurons in the spinal cord without requiring any conscious thought.

List and describe 3 common flexibility training methods.

Static Stretches- involves placing the targeted muscle or muscles in a position of elongation and holding that position. Individuals are recommended to perform 1-4 repetitions for each stretch holding for 15-50 seconds. In a group exercise setting 1 repetitions may be appropriate, due to time allocation, to target all the major muscle and tendon groups. Dynamic Stretching/ Full Range of Motion-involves stretching with movement through a full range of motion. These stretches can range in intensity from a controlled, limbering movement to a ballistic, forceful one. For the purpose of group exercise, the focus should be on multiple repetitions of a controlled movement, ideally contracting the antagonistic muscle while slowly moving through the end range of motion. Proprioceptive Neuromuscular Facilitation (PFN) Stretches- involve an active contraction of the muscle prior to the stretch (often referred to as the contract/release method). PFN stretching has been shown to be as effective or more effective than static stretching. To property perform most PNF stretches, outside assistance is needed. Some stretches can be achieved with the use of a towel or stretching strap, but in most cases a trained assistant or physical therapist is needed. For this reason, PNF stretching is not often used int he group exercise environment.

List the 2 methods of stretching that are recommended for older adults.

Stretching exercises performed may regularly help maintain, improve and prevent declines in flexibility and range of motions, which, in turn help prevent muscular imbalances that may lead to injurious falls. Slow range of motion exercises (dynamic stretching), Proprioceptive neuromuscular facilitation (PNF) and static stretching are the most commonly used methods. however, static stretching and slow (dynamic) movements are recommended.

List and summarize 2 circuit training formats.

Super Circuit . Quick, intense cardio weight setup for flow. Peripheral Heart Action - Divided into several sequences, each targeting different muscle groups.

How do THRR and HRR differ?

THRR = Maximum heart rate HRR - Factors in resting heart rate from rest to maximum

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

Teaching off the bike. Counting. Sharpening focus. Positive affirmations. Goal setting.

List 3 ways to prevent injuries to vocal nodules.

Use microphone. Non verbal cueing . gestures. Relaxation . keep head, neck, jaw tension-free. Pitch. speak without effort. Posture . speak while in position. Projection . speak out not up or down. Environment . music at a moderate volume. Avoid smoke Face the class Stay well- hydrated Music volume

List 6 AFAA recommendations to avoid overtraining.

Vary class type and intensity. Limit number of high impact classes. Perform warm up and cool down. Limit amount of active demonstration. Decrease schedule, when medical or burnout. Nutritious diet.

When instructing interval training, what does it mean by: Work to recovery ratio

Work effort to Recovery- 1:3 work effort 30 seconds, Recovery 90 seconds- 1:2 work effort 60 seconds, recovery 120 seconds.

Will one FITT variable affect another? How?

Yes. A significant increase in intensity will likely result in decreased duration of that exercise session.

List the appropriate beats per minute (bpm) for:

a) Warm-up = 120- 134 bpm b) Cardiorespiratory training = 118 -128 bpm / 128 -135 bpm for advanced class c) Muscular strength and endurance training = 120 - 130 bpm