Group exercise class format

Question 1

AFAA recommends that every group exercise class include

Answer 1

1. Pre-class announcements
2. Warm-up/activity preparation
3. Body of workout
4. Cool down - Post-exercise relaxation, stretching

Question 2

pre-class announcements should include

Answer 2

introduce yourself
type of class you're teaching
what they will be doing 
what equipment they might need
length of class
class components

• remind them to work at their own level and listen to their bodies
• discuss heart rate monitoring, perceived exertion, and/or talk test
• let them know you will be showing modifications
• encourage them to select appropriate intensity levels

Question 3

What is the definition of warm-up

Answer 3

preparation period for the specific workout

Question 4

What is the purpose of the Warm -up

Answer 4

• raise body’s core temperature
• increase blood flow to the muscles
• lubricate joints
• helps prepare the body for more vigorous movements to follow
• may reduce the risk of injury
• helps psychologically prepare for workout

Question 5

Duration of the warmup

Answer 5

8-12 minutes
actual length may vary depending on type of exercise, class design, fitness levels, age and temperature

Question 6

Components of warm-up - movement rehearsal

Answer 6

movement rehearsal - lighter, less intense versions of movements or patterns that will be used in the workout
(first moves should be low intensity and build gradually throughout the warmup)
-NO HIGH IMPACT MOVES- might lead to muscle fatigue and too much stress on ankle
-movements are controlled and smooth in order to minimize joint stress
-start w a moderate range of motion and gradually increase the range of motion as the body warms up.
- include rehearsal moves for the upper, middle, and lower body throughout the warmup

Question 7

What are the 3 components of a warm-up

Answer 7

1. movement rehearsal- lighter, less intense, versions of movements or patterns that will be used in the workout
2. limbering movements- smooth moderately paced, non-weighted full range movements (dynamic stretching)
3. preparatory static stretching - less than 20 seconds

Question 8

Components of warm-up- limbering movements

Answer 8

-intended to increase joint - specific mobility and core temp
-dynamic stretching (ex: shoulder rolls, pelvic tilts, cat/cow)
- preparing the spine in the warm-up w/ controlled movements throughout all functional ranges
-safest start w/ flexion & extension limbering before spinal rotation or lateral flexion exercises
-avoid unsupported spinal flexion & lateral spinal flexion
(bending over to touch toes - overstretched ligaments, instead support the back with one or both hands on thighs)

Question 9

Components of warm-up- preparatory stretch

Answer 9

• light, gentle stretch held for a short period of time (only a few seconds, 4-8 beats of music is sufficient)
• optional & depends on participants’ needs
• prolonged intense stretches should be done in cool down.

Question 10

stretching technique

Answer 10

• lightly stretch one part of the body, while rhythmically limbering another part
• this keeps heart rate elevated as you increase intensity
• sequence stretches head to toe or toe to head so you don’t forget
• increase intensity
• lead into cardio