Group Fitness Exam.docx

5 Pages
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Department
Kinesiology
Course Code
Kinesiology 2907Q/R/S/T
Professor
Roland Langford

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Description
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
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