AFAA Section 5

Home > Preview

The flashcards below were created by user elisberg on FreezingBlue Flashcards.

  1. Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries.
    • Body weight = exercise in water is an efficient way to expend energy, safe without fear of falling, and an effective way to build muscular endurance and cardiorespiratory endurance
    • Cardiovascular system = decreases circulatory resistance and improves heart contraction efficiency
    • Injuries = minimizes impact of gravity and buoyancy allows safer extension/range of motion
  2. What is the difference between land and water when it comes to exercise design?
    • Essential structure of class would be similar but for water must consider other aspects
    • different depths
    • temperature
    • pool supervision
    • buoyancy and resistance (the same exercises on land may be concentric but in water are concentric and eccentric)
    • use of different equipment, including surface area/buoyancy equipment
  3. State the difference between circuit and interval training methods.
    • Circuit = short exercise time, rotate through varied exercises to work different muscle groups, rest between each circuit; more for aerobic maintenance and muscular strength and endurance
    • Interval = alternating high intensity work with low intensity recovery, pushes aerobic and anaerobic systems to the max
  4. List and summarize the two circuit training formats.
    • Super circuits = including cardio work (2-3 minutes) between weight training stations (1 minute)
    • Peripheral heart action system = multiple sequences, each sequence is for different muscle groups, 3 times through a sequence and then switch to next; keeps blood moving from one part of the body to the next
  5. Define work-to-recovery ratio.
    Work is the higher intensity portion, the recovery/active recovery is the lower intensity portion of interval training. The two together make a cycle, and the relationship between the two periods is the ratio. 3 minutes of jogging followed by 1 minute of sprinting is work-to-recovery of 1:3.
  6. List a minimum of four things one should do to ensure they are riding an indoor cycle properly.
    • learn the sit and stand movements
    • minimize weight on the hands
    • start slow, sit up straight if needed
    • stand with body weight over the pedals
    • increase resistance to stand for stable pedal stroke and slow down
    • decrease resistance when you sit again
  7. List a minimum of three things an instructor should consider when designing an indoor cycling class.
    • choice of music
    • heart rate increases very easily with cycling so be cautious
    • smooth transitions are important
    • adjust for needs of the class
    • coaching techniques - off the bike, visualizations, counting
  8. For group exercise, AFAA recommends how many repetitions of resistance training exercises?
    8-25, depending on whether the focus is strength or endurance
  9. List a minimum of four muscles that tend to be weaker than their opposing group.
    • external shoulder rotators
    • rear deltoid
    • mid trapezius & rhomboids
    • lower trapezius
    • abdominals
    • spinal erectors
    • inner quadriceps
    • tibialis anterior
  10. List a minimum of four muscles that tend to be tight.
    • internal shoulder
    • front deltoid
    • pectorals
    • upper trapezius
    • spinal erectors
    • iliopsoas
    • hamstrings
    • gastrocnemius
  11. Discuss constant vs. variable resistance and what form of equipment used in a group exercise class would resembe variable resistance.
    • constant = resistance against target muscle doesn't vary through range of motion, uses free weights, can't train through full ROM against gravity typically
    • variable = achieve maximum muscular involvement, uses special machines to change applied force and match muscle strength curve
    • group exercise = elastic bands/tubing is similar to variable resistance
  12. List seven action steps for designing a resistance tubing class.
    • check tubes for holes/tears
    • avoid pulling tube to face
    • good resistance for proper form and alignment
    • avoid tight grip on the handles
    • hand should be in line with forearm, wrists neutral
    • continuous tension in tube, controlled movement
    • smooth/controlled pace on lift and lower
  13. List a minimum of three strength training sequences appropriate within the group exercise setting.
    • primary muscle group, 1-3 sets of 4-16 reps, then move to next muscle group (like a traditional weight room approach)
    • one set of exercise to the next exercise and so on, repeat whole series
    • exercise patterns - arm combo, leg combo, arm/leg combo (choreographed)
  14. List the seven principles of mat science.
    • balance
    • extension
    • alignment
    • range of motion
    • progression
    • flow
    • breath
  15. List a minimum of four guidelines for mat class format.
    • warm-up and breathing
    • progressive series to build heat
    • increase strength and flexibility throughout the workout body
    • finish with a cool down
    • vary activities/progressions/intensity each session
    • different purpose for each class (focal points)
    • move fluidly and mindfully
    • modify for special needs
  16. What are the guidelines for various participant step levels?
    • Level 1 - new to step & exercise; step 4 inches high, 10-20 minutes
    • Level 2 - new to step but not exercise; step 4-6 inches, 10-20 minutes
    • Level 3 - regular stepper; step 4-8 inches, 20-60 minutes
    • Level 4 - advanced stepper; step 4-10 inches, 20-60 minutes
  17. What are the appropriate beats per minute for the different portions of a step class?
    • warm-up = 120-134 bpm
    • cardio = 118-128 bpm
    • muscle = 120-134 bpm
  18. List a minimum of three proper body alignment techniques and three stepping techniques.
    • Alignment:
    • shoulders back and relaxed
    • abs contracted
    • don't lock knees
    • chest lifted
    • neutral spine
    • avoid twisting joints

    • Stepping:
    • full body lean
    • knee flexion less than 90 degrees when bearing weight
    • focus on feet first
    • step to the center of the step
    • step lightly
    • watch the platform sometimes
    • stay close to the step when stepping down
  19. How can one prevent knee injury while stepping?
    • don't bend knee more than 90 degrees when bearing weight
    • don't pivot when weight bearing

Card Set Information

AFAA Section 5
2012-08-02 03:08:24
AFAA group exercise

How to Teach - Multitraining Review - Chapters 24, 27, 29, 31
Show Answers:

Home > Flashcards > Print Preview