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87 Cards in this Set
- Front
- Back
- 3rd side (hint)
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What are the 5 Transtheoretical model of behavior change? |
Pr contemplation, Contemplation, Preparation, Action, Maintenance |
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What does OARS stand for? |
open questions, affirming, reflecting, summarizing |
Core Communication Skills |
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ACE IFT MODEL |
Cardio Training Base, Fitness, Performance Muscular Functional, Movement, Load/Speed |
Mover method |
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ACE ABC Approach |
Ask open ended questions - Learn about goals, values, and strengths - Understand readiness for change - Identify motivation Breakdown barriers - Explore perceived obstacles - Understanding past experiences and present situation - Working together on solutions Collaborate - Ways in which the client is the expert - Goal setting - Planning next steps |
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Agility |
The ability to rapidly and accurately change the position of the body in space |
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Coordination |
The ability to smoothly and accurately perform complex movement |
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Balance |
The ability to maintain equilibrium while stationary or moving |
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Power |
The rate of performing work; the product of force and velocity |
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Speed |
The ability to perform a movement within a short period of time |
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What are skill related |
Agility, Power, Speed, Coordination, Balance |
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What is health related |
Muscular strength, Flexibility, Cardiovascular endurance, Muscular endurance, Body Composition |
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FITT Principle |
Frequency, Intensity, Time, Type |
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Which component of group fitness class provides an opportunity to assess the stages of learning and preferred learning styles of the participants |
Warm up |
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Prolonged static stretching prior to more vigorous exercise may ________. |
Have a detrimental effect on performance |
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The best two benefits for doing a cool down |
Reduced heart rate and allows for self reflection |
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Types of classes best to improve coordination and speed |
Skill related |
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Tempo of music most used for background music |
<100 |
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Tempo for advanced step class |
122-129 |
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Tempo for aquatic kickboxing class |
100-135 |
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Purpose of a warm up |
Last 5-10 minutes, beginning with low to moderate intensity movements and gradually increasing. It is adjusted to what is planned for the conditioning segment and often includes rehearsal moves. Gradually increases core temperature. |
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What is the purpose of conditioning? |
Includes functional movements such as squats, lunges, etc. This segment is where the most intense work is performed. |
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Purpose of cool down |
Gradually decreasing in intensity and lasts 5-10 minutes. This segment helps remove metabolic waste and includes static stretching and myofascial release. |
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Group exercise for resistance training - beginner/novice |
Frequency: each major muscle group should be trained at least 2 days/week Intensity: 60-70% 1 RM, performed for 8-12 reps Type: Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups. Single joint and core exercises may also be included in resistance training program, typically after performing multijoint exercises for than particular muscle group. A variety of exercise equipment and/or body weight can be used to perform these exercises |
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Energy system for 0-5 seconds of activity like a squat jump |
Phosphagen |
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Energy system for 6-30 seconds of activity like a sprint |
After 10 seconds phosphate becomes depleted and anaerobic glycolosis begins |
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Energy system for 3-120 seconds of activity like a HIIT class |
Glycolosis |
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Energy system for 2-3 minutes of activity like a hill climb on the bike |
Glycolosis becomes depleted and oxidative system begins |
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Energy system for >3 minutes of activity like yoga |
Oxidative |
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What’s the relationship between exercise intensity and duration? |
Inverse |
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4 elements of a well balanced program |
Cardi respiratory, muscular, neuromotor |
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For aquatic classes what’s the recommended water temperature |
83 - 86 degrees |
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Teaching pilates best arrangement for class |
Parallel rows |
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Inappropriate flooring causes repeated jarring movements of the body cause what injuries |
Stress fractures and tendinitis |
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Element of multicomponent exercise that includes balance, proprioceptive, and agility training |
Neuromoter exercise |
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3 levels of human behavior |
Cognitive, affective, psychomotor |
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Cognitive domain |
Describes the brain’s ability to gather, retain, apply, and evaluate information and knowledge |
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Affective domain |
Describes emotional behaviors, beliefs, values, and attitudes. Overall motivational attitude and personal feelings regarding health will shape a person’s feelings about exercise |
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Psycomotor domain |
Refers to those activities requiring the utilization and coordination of motor skills. Learning new motor skills forms the basic foundation of most group fitness classes |
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Cognitive stage - 1st learning stage |
Movements are slow, inconsistent, and inefficient. Learning a new skill for the 1st time. |
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Associative stage - 2nd learning stage |
Reached after the individual has practiced the skill and become more proficient. Movements become more fluid, reliable, and comfortable |
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Autonomous stage - 3rd learning stage |
Skill becomes automatic or habitual. Movements are accurate, consistent, and efficient. |
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3 learning styles |
Visual, auditory, kinesthetic |
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Individualized feedback is MOST beneficial when offered during what stage of learning |
Associative |
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ACE RRAMP Approach |
Respect Recognition Alignment Mistakes Participant |
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Karvonen formula |
Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR |
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5 common strategies that GFIs can use to deliver beat based choreography |
Slow to fast, part to whole, repetition-reduction, simple to complex, and linear progression |
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Slow to fast teaching strategy |
Exercise performed at a quarter time or 4x4 tempo and after a few reps at the slow pace, increase to the tempo to half time, until at full tempo |
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Matching transition technique |
Complete one exercise in full and then perform the next exercise. Barbell front squat followed by overhead press |
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Mending transition technique |
String two exercises/movements or combine multiple movements into one exercise. Thrusters or reverse lunge paired with bicep curls |
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Patching transition technique |
Performing an additional movement between two exercises or movements. Transition from the 100 to a roll up |
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Practice style of teaching |
HIIT, boot camp classes provides opportunities for individualized and one on one instruction feedback |
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Self check style of teaching |
Relies on participants to provide their own feedback. Equipment based classes like rowers, treadmills, indoor cycling |
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Systematic timing of cueing follows which sequence |
Anticipatory, instructional, follow up, motivational |
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Which choreography method generally involves a linear progression |
Freestyle |
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When cueing, GFIs should keep what in mind |
Instructor orientation |
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The Functional Training phase of the ACE IFT model’s muscular training component is focused on |
Establishing or reestablishing postural stability and kinetic chain mobility |
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Element of voice quality when you use a quiet, calm voice to set the mood of the class |
Contrast |
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Internal cues |
Direct the exerciser’s attention inwardly, toward their own body and movement process. Telling them keep wrists directly below the shoulders during a pushup |
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External cues |
Move attention outward toward the environment and the outcome of the movement. Telling them explode off the ground during a squat jump |
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Enhancing the vocal quality of verbal cues by using the following |
Clarity- emphasize enunciations, make sure concise and speak clearly Pitch- maintain a strong and lower tone Speed- speak slowly enough to maintain clarity for everyone to understand Contrast- create the mood of the class with voice (quiet, celebratory) |
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Primary foundational building blocks of the ACE IFT Model are? |
Behavior change and rapport |
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Teaching participants to identify and monitor their _____________ will encourage them to be active members in their exercise journey and will help them be accountable for their goals |
Exercise intensity |
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Intensity continues to build until it reaches the desired level to meet the ______________ such as cardio respiratory, muscular, or range of motion development |
Class objectives |
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Build sequences __________. GFI should be able to systematically create movement patterns that progress for easy to more complex. |
Logically and progressively |
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Most common method to improve flexibility |
Static stretching |
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Live online classes |
Occur in real time, the GFI can interact directly with participants, offered via Zoom, Instagram live, must manage streaming technology and in studio technology concurrently, require digital access for participants to view content |
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Prerecorded online class |
Participants can access the class at their convenience, videos can be edited as necessary, offered through Zoom, cannot provide real feedback or cueing, require digital access for participants to view content |
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Hybrid classes |
Occurs in real time, the GFI can interact directly with participants, require the instructor to deliver a class to a live audience, and at the time address and teach online or video based participants, require GFI to be mindful of cueing strategies for two groups of people |
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Before class - water intake |
5-7 mL at least 4 hours before class |
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During exercise - water intake |
20-30 mEq/L sodium, 2-5 mEq/L potassium, 5-10% carbohydrate |
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After exercise - outdoor workouts |
Consumption of normal meals and beverages will restore euhydration |
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Most impactful strategy to encourage online participant motivation |
Simplify the class plan and choreography to enhance participant focus |
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Outdoor fitness class and participant complains of cramps, loss of strength, and thirst (heat cramps) |
Ask the participant to rest, provide water or a drink containing electrolytes and monitor for symptom progression |
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How much water should a GFI recommend participants drink after an intense outdoor work out if rapid recovery is needed |
1.5 L/kg of body weight loss |
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Beats for music |
Yoga < 100 Low impact aerobics 100 - 122 Low - Mid impact aerobics 122 - 129 Mid - High impact aerobics 130 - 160 |
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6 skill related components of fitness |
Agility, balance, coordination, power, speed, reaction time |
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Refers to away from the head |
Inferior |
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Loosen UP |
Foam rolling |
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Tendons connect |
Bone to muscle |
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Teaching strategy |
Slow to fast - perform at reduced speed and then progressing to normal speed Part to whole - add in strategy break down skills Repetition-Reduction: involved reducing the # of reps that make up the movement Simple to complex: layering so perform one movement for few repsntheb add another movement |
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Equipment based classes |
HR, RPE, or talk test |
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Synergist |
This muscle assists in the motion |
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Most common pulmonary conditions? |
Asthma and COPD |
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Ligaments connect |
Bone to bone |
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Performing muscular contractions at high velocity would focus on improving which component of fitness? |
Power |
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3 principles of training |
Progressive overload, specificity, reversibility |
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3 ways in which the principle of balance applies to group exercise |
Neuromuscular Training Programming |
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