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11 Cards in this Set
- Front
- Back
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Why start a fitness class with a warm up? |
1) gradually prepare the body for increased level of physical activity 2) stimulating the muscles and activates energy systems requires for specific activities or movements 3) readies the body mentally and physically |
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Positive effects of warm up |
Increased muscle response Better oxygen utilization Increased blood flow Progressive elevation of heart rate Mental preparation Reduced incidence of injury Basic movement patterning |
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Benefits of muscular conditioning |
Reduces risk of osteoporosis Improves posture Increased muscle density Self esteem |
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Benefits of a cool down |
Tension release. Physical and mental Physical, mental and emotional equilibrium. Release of endorphins Flexibility training Relaxation response |
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What are 3 phases of cool down |
Transition Flexibility Relaxation |
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Primary functions of muscle conditioning |
muscle strength Endurance Performance |
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What should you do at the end of class? |
always invite them back |
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How long should relaxation phase last? |
1-2 mins |
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Cardio phases of workout |
Pre-cardio 2-3 mins Cardio 20-30 mins Cardio recovery 3-5 mins |
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Recommended cardio duration |
Beginner 15-20 mins Intermediate 20-30 Advanced 30+ |
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Structure of cool down |
1-2 mins transition 3-4 mins stretching 1-2 mins relaxation |
