Chapter 10 - Program Planning

Question 1

What are some of the current fitness trends?

Answer 1

-yoga
-devices to wear and track
-core work - Pilates
-home gyms
-personal trainers
-free weights
-circuit training
-high intensity interval training

Question 2

What is group fitness?

Answer 2

any sort of activity done in a group environment where there is a group instructor leading the activity

Question 3

What are some of the benefits of working out in a group setting?

Answer 3

1. more accountability
2. increased motivation - support system to help you achieve your goals
3. safety
4. better focus
5. increased pain tollerance

Question 4

Name 5 benefits to social connectedness?

Answer 4

• boosts health and well being
  -elevated mood and happiness
  -increased longevity
  -enhanced cognitive performance
  -enhanced physical performance
  -reduction in chronic diseases
  -protection against heart disease and stroke
  -strengthened immune system
  -reduced risk of cognitive decline/dementia/Alzheimers disease
  -live longer

Question 5

What does social connectedness stimulate in our brain?

Answer 5

neuroplasticity

Question 6

What is neuroplasticity?

Answer 6

the rewiring of our brain cells to new areas and pathways

Question 7

What are the 4 steps in the Program Planning Cycle?

Answer 7

1. Assess client needs
2. determine client goals
3. plan and develop program
4. evaluation

Question 8

What is one good way to determine client needs?

Answer 8

PARQ+

Question 9

What principle should you use in program design?

Answer 9

FITT

Question 10

What is self-efficacy?

Answer 10

Mastery of a task where you are able to complete it independently and feel confident to continue doing it

Question 11

What are the major components of a Group Class design?

Answer 11

1. Warm up
2. Cardiovascular component
3. resistance training/muscle endurance
4. Cool down and flexibility

Question 12

How long should a warm-up in a group exercise class be and what should be included?

Answer 12

5-10 minutes
-include general ROM activities for all the major joints
-rehearsal for class specific moves
-warm up to class specific muscle and joint areas that will be targeted in the class

Question 13

How long should a cardio portion of a group exercise class be?

Answer 13

20 minutes minumum - 40 minutes depending on duration of the class

Question 14

Why is a cool down period so important?

Answer 14

safely slow down HR
reduce build up of lactic acid in the muscles
reduce risk of venous pooling in the lower extremities.
prevent injury

Question 15

What are 3 important concepts to keep in mind during the resistance portion of a group fitness class?

Answer 15

• harmonization in muscle development to achieve balance and symmetry
  -balance of focus between agonist and antagonist muscles
  -need to remember to overload to continue to see gains

Question 16

How long should a cool down and flexibility portion of a group fitness class be?

Answer 16

5-10 minutes

Question 17

What 3 things should be included in the flexibility and cool down?

Answer 17

1. tight postural muscle groups
2. targeted muscles from the group class
3. relaxation/mindfulness and breathing

Question 18

Name 3 reasons why music is such an important part of a group fitness class?

Answer 18

1. provides motivation
2. increases client energy
3. increases client focus and attention

Question 19

Complete this phrase:

The ___________ in music are stronger and occur on beats 1 & 3; the _____________ are quieter and occur on beats 2 & 4.

Answer 19

Downbeats
Upbeats

Question 20

What is a measure in music?

Answer 20

Grouping together of beats into an organized unit

Question 21

What is the most common measure in a fitness class

Answer 21

4/4

Question 22

What is the most common phrase in a song, to create the pattern

Answer 22

32 beats or 4 measures x 8 beats

Question 23

What happens in music typically when a new 32 beat pattern happens?

Answer 23

drum roll
cymbal crass

Question 24

What is a musical phrase?

Answer 24

at least 2 measures
grouping together of measures to create a re-occurring pattern

Question 25

What is tempo in music?

Answer 25

The speed of the beat/music

Question 26

What is an ideal tempo for a warm-up?

Answer 26

120-136 BPM

Question 27

What is an ideal tempo for a high intensity workout?

Answer 27

136-158 BPM

Question 28

What is an ideal tempo for a step aerobic class

Answer 28

118-128 BPM

Question 29

What is an ideal tempo for muscle conditioning/resistance training?

Answer 29

Less than 132 BPM

Question 30

What is an ideal tempo for cycling class?

Answer 30

.120 BPM

Question 31

What is ideal tempo for yoga, Pilates or tai chi classes?

Answer 31

100 BPM

Question 32

What is SOCAN?

Answer 32

An organization that deals with the licensing rights of music artists in Canada to ensure that musicians get paid for the use of their music when played in a group setting

Question 33

What is a tariff 19 license

Answer 33

It speaks about the payment that is required to musicians when their music is played publicly.

Question 34

What is the maximum volume (in decibels) that music should be played in a fitness class?

Answer 34

90 decibels

Question 35

When music is played louder than 90 decibels, what risks are there?

Answer 35

Instructor will strain their voice Hearing loss for instructor and/or participants in the program