Fitness Boot Camp Overview

Questions and Answers

Which class format is most likely to include a combination of resistance and cardio elements, with a goal of providing a total-body workout in a military style presentation?

Dance aerobics

Pilates

Boot camp (correct)

Yoga

What are the differences between pre-choreographed, predesigned, and freestyle teaching methods?

Pre-choreographed specifies the exact moves and music; predesigned provides direction and a class template; freestyle is based on the instructor's preferences.

Describe 'scope of practice'.

What an instructor can legally do in their professional practice.

Which of the following best describes the group fitness method where every major component of a class has been created by a single person, business, or organization?

Pre-choreographed class Signup and view all the answers

How does movement prep compare to the traditional warm-up?

Movement prep considers common movement impairments. Signup and view all the answers

What is a benefit for participants who attend pre-designed classes?

The ability to see, feel, and visualize long-term progress. Signup and view all the answers

Which of the following is true of movement preparation? Select one.

It considers required range of motion of a workout. Signup and view all the answers

What is a teaching method where a class template provides overall class direction?

Pre-designed class. Signup and view all the answers

What is defined as a mode of exercise that presents a specific stress to the body?

Modality. Signup and view all the answers

Which of the following occurs when the shoulder blades move toward the midline? Select one.

Retraction Signup and view all the answers

Which of the following is a movement in the transverse plane? Select one.

Forearm pronation Signup and view all the answers

Which of the following bisects the body into right and left sides? Select one.

Sagittal plane Signup and view all the answers

From which of the following positions does horizontal abduction involve the movement of the arm or thigh in the transverse plane to a lateral position? Select one.

Anterior Signup and view all the answers

Which of the following activation refers to the production of a force when a muscle develops tension while shortening in length? Select one.

Concentric Signup and view all the answers

Which group of fats are all good sources of monounsaturated fat? Select one.

Canola, olive, and peanut Signup and view all the answers

What are the two long protein filaments within muscle fibers that slide past each other to produce muscular contractions?

Actin and myosin. Signup and view all the answers

What is the cardiac output formula?

SV x HR = Q. Signup and view all the answers

Which of the following is a movement in the transverse plane? Select one.

Forearm pronation Signup and view all the answers

A person affected by the hormone relaxin should avoid what type of exercise? Select one.

Plyometric Signup and view all the answers

What is the isolated function of the quadriceps muscle group?

Concentrically accelerates knee extension. Signup and view all the answers

What is the rate of force production?

The ability of muscles to exert maximal power in a minimal amount of time. Signup and view all the answers

Which of the following is an appropriate recommendation for a participant with hypertension? Select one.

A mat Pilates class Signup and view all the answers

Which of the following systems' primary role is to ensure proper cellular function? Select one.

Endocrine system Signup and view all the answers

Where is glycogen typically stored? Select one.

Liver Signup and view all the answers

Which of the following populations should avoid hot and humid environments? Select one.

Prenatal Signup and view all the answers

What is defined as the simultaneous contraction of one muscle and the relaxation of its antagonist?

Reciprocal inhibition. Signup and view all the answers

What is metabolic specificity?

To energy demand placed on the body. Signup and view all the answers

Which of the following training methods should be avoided for a participant with hypertension? Select one.

High-intensity maximal resistance training Signup and view all the answers

In order to introduce more challenging options during a class, an instructor should do which of the following? Select one.

Start with base movement and increase complexity after pattern established. Signup and view all the answers

Which of the following is appropriate BPM range for a resistance training class? Select one.

125 - 135 BPM Signup and view all the answers

Effective participant arrangements include which of the following? Select one.

Circuit Signup and view all the answers

Which of the following strength exercises is inappropriate for a person with hypertension? Select one.

Floor bridge Signup and view all the answers

Which is an appropriate BPM range for a HIIT class? Select one.

150 - 160 BPM Signup and view all the answers

Which of the following is appropriate for the movement prep segment of a cycle workout? Select one.

Single-leg pedaling Signup and view all the answers

Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level? Select one.

85 dB Signup and view all the answers

Which of the following is associated with diverting the mind from feelings of fatigue and lowering the perception of effort? Select one.

Dissociation Signup and view all the answers

What is the first beat of a musical measure, often the starting point for a movement?

Downbeat. Signup and view all the answers

What is the highest volume music can be played safely?

85 dB. Signup and view all the answers

Which best describes 32-count phrased music? Select one.

There is an audible closure every 2 counts for 16 beats. Signup and view all the answers

Rather than 'don't let your shoulders rise up,' an instructor focusing on inclusive and participant-centered teaching could say which of the following? Select one.

'Try to keep your shoulders down.' Signup and view all the answers

Which of the following activates the core through the pulling of the navel towards the spine? Select one.

Drawing-in maneuver Signup and view all the answers

Which of the following self-monitoring techniques uses a subjective scale to represent how a participant perceives effort in terms of breathing? Select one.

Dyspnea scale Signup and view all the answers

In class, you see a participant doing a push-up with an arched lower back. What is the appropriate cue to correct this? Select one.

'Engage glutes and abs.' Signup and view all the answers

The Transtheoretical Model asserts people progress through stages of change in what type of pattern? Select one.

Cyclical Signup and view all the answers

What is premacking?

A behavior modification strategy that involves using preferred activities to reinforce less preferred behaviors. Signup and view all the answers

When it relates to effective cueing, why is it a good idea to start an exercise with the least challenging version? Select one.

To allow all participants to feel successful and challenged Signup and view all the answers

What is the recommended repetition range for endurance training in a strength-based class?

12-20. Signup and view all the answers

Which of the following best describes positive cueing? Select one.

Choosing to focus on motivational, inspirational, and empowering cues. Signup and view all the answers

What is the HRR equation?

Heart Rate Reserve = Maximum Heart Rate - Resting Heart Rate. Signup and view all the answers

What is a benefit statement or philosophy related to fitness?

Fitness message. Signup and view all the answers

Which of the following occurs when the shoulder blades move toward the midline? Select one.

Retraction Signup and view all the answers

From which of the following positions does horizontal abduction involve the movement of the arm or thigh in the transverse plane to a lateral position? Select one.

Anterior Signup and view all the answers

Which of the following refers to how a human body responds to stress? Select one.

General adaptation syndrome Signup and view all the answers

Which of the following resistance training protocols best leads to muscular hypertrophy? Select one.

Intermediate repetition ranges Signup and view all the answers

Which of the following describes the concept of integrated fitness? Select one.

Addressing all elements of functional human movement Signup and view all the answers

The rate of force production relates to the ability of muscles to do which of the following? Select one.

Exert maximal force output in a minimal amount of time. Signup and view all the answers

Which of the following best describes the muscle action for muscles of the movement system during bracing? Select one.

Co-contraction Signup and view all the answers

Which of the following is true of the Golgi tendon organ when excited? Select one.

It causes a muscle to relax. Signup and view all the answers

Which of the following is a common overactive muscle of the head and neck? Select one.

Levator scapulae Signup and view all the answers

Which of the following refers to the amount of blood pumped out of the heart with each contraction? Select one.

Stroke volume Signup and view all the answers

What is a muscle that is commonly overactive in the foot and ankle?

Soleus. Signup and view all the answers

Which of the following should be included in the movement prep segment of a resistance class focused on the lower body? Select one.

Stretches for the hip flexors to facilitate glute activation Signup and view all the answers

Study Notes

Boot Camp

Combines resistance and cardio elements for a total-body workout in a military-style format.

Teaching Methods

Pre-choreographed: Specific moves and music predetermined.
Predesigned: Class template with direction allowing some instructor flexibility.
Freestyle: Based on the instructor's personal preferences and choices.

Scope of Practice

Legal boundaries within which fitness instructors can operate professionally.

Movement Preparation

Considers common movement impairments, differing from traditional warm-ups which may not address these issues specifically.

Benefits of Pre-Designed Classes

Participants can visualize long-term progress due to structured class outlines.

Movement Terminology

Retraction: Movement toward the midline of the body.
Transverse Plane: Divides the body into top and bottom parts.
Concentric Activation: Muscles shorten while producing force.

Cardiac Output Formula

Calculated using the equation: Stroke Volume x Heart Rate = Cardiac Output.

Nutritional Insights

Monounsaturated fats found in sources like canola, olive, and peanut oils.

Exercise Considerations

Participants with hypertension should avoid high-intensity maximal resistance training.
Glycogen is predominantly stored in the liver.

Musical Elements in Fitness

Downbeat refers to the first beat in a musical measure, often used as the starting point for movements.
Safe volume level for music during classes should not exceed 85 dB.

Cueing Techniques

Positive cueing focuses on motivational and empowering language to enhance participant experience.
Instead of negative commands, instructors should give constructive suggestions to participants.

Core Activation

The 'Drawing-in Maneuver' activates the core by pulling the navel towards the spine.

Monitoring Techniques

Rate of Perceived Exertion: Subjective scale for participants to assess their effort based on breathing difficulty.

Resistance Training Recommendations

Recommended repetition range for endurance training is 12-20 reps.
Abdominal bracing is vital for maintaining core stability during resistance exercises.

Fitness Class Organization

Effective arrangements include circuit formats which promote varied movement around stations.

Stress Response

General adaptation syndrome describes how the human body reacts to stressors over time.

Integrated Fitness

Addresses all elements of functional human movement, enhancing overall fitness rather than focusing solely on specific areas.

Muscle Actions

Co-contraction refers to the simultaneous contraction of opposing muscle groups during stabilization efforts.

Common Overactive Muscles

Soleus may often be overactive in individuals, especially those experiencing foot and ankle issues.

Proper Stretching

Movement prep segments should include targeted stretches, like hip flexor stretches, to promote effective glute activation in lower body resistance workouts.

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Description

This quiz covers essential aspects of boot camp workouts, integrating resistance and cardio in a military-style format. It explores various teaching methods, scope of practice for fitness instructors, and key movement terminologies. Test your understanding of these concepts and their benefits in fitness training.