ACE_Chapter 5: Getting to the Core of Class Offerings (Reading Notes)

These vocabulary flashcards cover the core concepts of group fitness instruction, including fitness components, class formats, choreographic methods, and stretching techniques based on the lecture material.

Health-related components of fitness

Include cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Skill-related components of fitness

Include balance, agility, coordination, reaction time, speed, and power.

Choreographed formats

Class formats characterized by movement performed to the beat of the music, such as dance-based or step classes.

Non-choreographed formats

Class formats where music is played in the background rather than being the primary guide for movement, such as HIIT or indoor cycling.

Traditional muscular training

A format focusing on one muscle group at a time.

Functional muscular training

A format focused on body movements that mimic activities of daily life through movements like squats and presses.

Mind-body formats

Classes focused on promoting muscular fitness, flexibility, and mindful breathing, such as yoga, pilates, barre, and tai chi.

GFI

Acronym for Certified Group Fitness Instructor.

Freestyle choreography

An instructor-set method where the GFI chooses their own music, class design, and specific movements, making the class unique to that instructor.

Pre-choreographed classes

Also known as preset classes, these follow a scripted form with music, cues, and moves outlined by fitness companies to ensure consistency.

Pre-planned formats

Also called pre-styled formats, these provide instructors with guidelines and options for song selection and sequences while allowing some freedom in manipulation.

Neuromuscular efficiency

The ability for the neuromuscular system to efficiently recruit and use the appropriate muscles to produce movement.

Warm-up

The beginning segment of a class designed to raise internal body temperature and enhance neuromuscular efficiency.

Rehearsal moves

Movements similar to, but less intense than, the exercises participants will perform during the conditioning segment of a class.

Conditioning segment

The main portion of the class designed to meet specific objectives such as cardiorespiratory or muscular training.

Talk test

A method used by GFIs and participants to monitor exercise intensity during a class.

Fusion classes

Hybrid classes that blend two or more modalities, such as yoga and pilates, into one intertwined experience.

Post-conditioning cool-down

The final segment of a class meant to lower the heart rate to near pre-exercise levels and prevent blood from pooling in the extremities.

Static stretching

A flexibility method consisting of slowly moving a muscle group to a point of minor discomfort and holding it for $10$ to $$30\,\text{seconds}$Split.

Passive stretching

Moving a body part into a stretch and holding it with another part of the body, a partner, or an apparatus like a stretching strap.

Active stretching

A type of stretching where the individual holds the position using the strength of the agonist muscle.

Dynamic stretching

Rhythmic exercises involving moving parts of the body through a full ROM several times while gradually increasing speed or reach.

Ballistic stretching

A technique using bouncing or jerky movements to use body momentum to reach muscle range of motion limits; primarily used for athletes.

PNF

Proprioceptive Neuromuscular Facilitation; a stretching technique involving both stretching and contraction of the targeted muscle group.

ROM

Acronym for range of motion.