Group Fitness Exam.docx

5 Pages

Course Code
Kinesiology 2907Q/R/S/T
Roland Langford

This preview shows pages 1 and half of page 2. Sign up to view the full 5 pages of the document.
Group Fitness Exam Emma Barrett Components of a Group Fitness Class 1. Warm-up a. Increase HR  increase temperature by increasing blood flow b. Rehearse  creating muscle memory for moves later on in the class c. Active stretch  3 minutes of getting warm before this 2. Cardiovascular. Benefits of CV: a. Lose weight b. Improve cholesterol profile c. Improve cardiac fitness d. Improve vascular fitness e. Feel better (endorphins) FITT for CV: Frequency (4x a week), Intensity (talk test), Time (20 minutes min), Type (varies with each class) Cool Down right after CV: a. Decrease blood pooling in the legs b. Get out of your target heart rate 3. Muscular Endurance: a. Core strength/training b. Decrease risk of injury c. Increase basal metabolic rate d. Improve quality of life e. Increase bone density FITT for ME: F = 1 day on, 1 day off, I = varies, T = can vary from 10 minutes to whole class, Type = endurance Which muscles should we work?  Upper back vs. chest, better for balance  Triceps vs. biceps, the weaker muscle  Always the lower back  Abdominals, in order of strength: erectus abdominus, obliques, transverse  Hamstrings vs. quads  Your body weight is one of your best pieces of equipment! 4. Stretch and Relaxation: focus on the muscles you used in class a. Increases your range of motion b. Improves balance (symmetry) c. Decrease injury d. Decrease stress  How to calculate your HR: 220-age o During cardio, your HR should be 60%-85% of your maximum  Rating of perceived exertion: in cardio it should be around 4-7 Group Fitness Exam Emma Barrett Muscle Conditioning Class  Benefits: 1. Physical appearance: within 2 weeks, so quicker reinforcement than cardio 2. Physical capacity: seen in daily tasks 3. Increase BMR due to more muscle mass 4. Corrects imbalances in skeletal muscle 1. Kinesiology:  Line of gravity and line of resistance: o Weights: line of gravity depends on line of resistance, as weight depends on gravity o Elastics: not so gravity-dependent, line of gravity does not change the line of resistance  Isometric contraction: no change in length (ex. Plank)  Concentric: muscle shortens  Eccentric: muscle lengthens (injuries often result from lengthening the muscle too fast  Dynamic constant resistance: changing movement, resistance stays (ex. curl with weight)  Dynamic variable resistance: movement, resistance changes with ROM (ex. curl with elastic)  Static constant resistance: no movement, resistance stays the same (holding a curl) 2. Teaching techniques: a. Know your group (injuries, balance issues, beginners) b. Demonstrate c. Slowly at first d. Check posture constantly e. Change line of movement  Modifications: 1. Resistance: allow for change 2. Durations: tailor lengths of time to participants, as fatigue sets in 3. Speed changes: slow to fast, change up concentric vs. eccentric  Feedback: positive, negative, corrective, or instructional  Common errors: o Spine: knees soft, tighten core, lift chest, squeeze shoulder blades, look straight ahead o Shoulders rotated forward: squeeze shoulder blades, drop them first o Momentum during ROM: counting, pause to make it a smooth motion o Hold breath: exhale on contraction, get them to count with you o Body moving: use mirror to check o Fulcrum moving: using mirror again, check elbow, hold elbow o Wrists bent: knuckles in line with forearm o Squeezing weights: soften grip o Knees/elbows locked: slightest bend in joint 3. Programming: a. Warm-up 5-7 minutes b. Order: large to small muscle groups, work antagonist/agonist groups c. Cool down: only static stretch Group Fitness Exam Emma Barrett Boxing Class  Benefits: 1. Decreases stress 2. Interval class, so an increased cardiovascular benefit 3. Less ‘dancey’ than other classes, so more inviting 4. Total body workout  Major muscle groups and safety concerns for boxing classes: o Punches: chest, anterior deltoid, abdominals, make sure to stabilize biceps and triceps  Watch if you have shoulder/elbow issues during the full punch. Take breaks, and watch out for your neck o Kicks: front kick is hip flexors, quads, back kick is gluts, hamstrings  Watch your lower
More Less
Unlock Document

Only pages 1 and half of page 2 are available for preview. Some parts have been intentionally blurred.

Unlock Document
You're Reading a Preview

Unlock to view full version

Unlock Document

Log In


Join OneClass

Access over 10 million pages of study
documents for 1.3 million courses.

Sign up

Join to view


By registering, I agree to the Terms and Privacy Policies
Already have an account?
Just a few more details

So we can recommend you notes for your school.

Reset Password

Please enter below the email address you registered with and we will send you a link to reset your password.

Add your courses

Get notes from the top students in your class.