group exercise and power plyometrics

What is the overall purpose of group exercise?

Improve quality of life through beneficial movement and social interaction.

Name four physical benefits targeted by group exercise.

Cardiorespiratory fitness; strength/endurance; flexibility; balance/postural stability.

Name three non-physical benefits of group exercise.

Confidence, education and social connection/adherence.

Give four clinical applications of group exercise.

Post-surgical rehab, back rehab, cardiac rehab and falls/balance training.

What seven questions guide class design?

Goal; facilities; instructor; content; monitoring; adherence; success measures.

Give three examples of class goals.

Return to function, improve fitness/strength, and prevent falls.

What constraints influence class goals?

Facilities/equipment, class duration and fixed-course versus ongoing format.

What venue factors need checking?

Location, cost, accessibility, floor, lighting, privacy, noise and safe space.

Why must the instructor have room to circulate?

To observe technique, cue individuals and support participation.

What determines instructor suitability?

Expertise with the population, group instruction skills and available support.

What are three main instructor roles?

Motivator, educator and role model/mentor for safe movement.

How can the instructor create a caring class culture?

Know participants, interact with everyone and use inclusive, respectful language.

Why might mirrors reduce exercise participation?

They can amplify perceived judgement and negative body image.

How does a supportive environment affect exercise?

Increases enjoyment, belonging and likelihood of adherence.

What is culturally safe group instruction?

Inclusive, respectful teaching that avoids judgement and considers participants’ needs.

What is the FITT principle?

Frequency, Intensity, Time and Type.

Which major training components can a class include?

Warm-up, cardiorespiratory, strength, balance, flexibility, education and cool-down.

Which participant characteristics affect exercise choices?

Age, capability, health, fitness, preferences, goals and personalities.

Why plan for stress urinary incontinence?

Some participants may leak urine during exercise; offer appropriate modifications.

What is the purpose of a warm-up?

Raise temperature and blood flow, rehearse movements and prepare physically/mentally.

What intensity and muscle groups suit a warm-up?

Low-to-moderate dynamic movement using large muscle groups.

Why should warm-ups reflect the main exercise?

Specificity prepares the relevant energy systems and movement patterns.

When might brief static stretches be used in a warm-up?

For exercise-specific range of motion, e.g. 5–10-second holds.

How long is the cardiorespiratory block in these notes?

About 10–30 minutes at an individualised target intensity.

Why demonstrate low, medium and high exercise options?

To accommodate different abilities and self-selected intensity.

How can aerobic intensity be monitored in class?

Heart rate, RPE and talk test.

Why teach the RPE scale?

To promote autonomy and self-regulation of intensity.

Which pulse site is preferable during group exercise?

Radial pulse; avoid carotid pressure and baroreceptor stimulation.

Why maintain gentle movement during recovery?

To help venous return and reduce pooling of blood.

Name three factors that alter exercise heart rate.

Medication, exercise position and upper-limb work.

Which implements suit class resistance training?

Body weight, bands, dumbbells and suitable machines/balls.

What is step 1 of the six-stage core progression?

Isolate and educate the movement in supine or prone.

What is step 2 of the core progression?

Maintain isolation/education while adding resistance.

What is step 3 of the core progression?

Introduce functional seated or standing positions.

What is step 4 of the core progression?

Combine increasing functional demands with resistance.

What is step 5 of the core progression?

Challenge multiple muscle groups with higher resistance/core demands.

What is step 6 of the core progression?

Add balance, speed, rotation or complex functional challenges.

How should balance training progress?

From stable/static tasks to more dynamic or functional tasks.

What balance training frequency do the notes cite?

At least 2–3 days/week; 20–30 minutes/session, totalling over 60 minutes/week.

What are the goals of a cool-down?

Gradually reduce heart rate, support circulation and improve flexibility/relaxation.

Which stretching method is commonly used in a cool-down?

Static stretching.

What influences class length and frequency?

Available time, participant engagement, desired components and class goals.

Why might a 30-minute class be useful?

It can lower participation barriers and be lengthened progressively.

What determines equipment selection?

Goals, participant abilities, budget, venue, portability and progression.

What are common water-exercise tools?

Noodles, floats, paddles and kickboards.

What is a circuit-class advantage?

Allows a wide variety of exercises/stations.

What is a circuit-class limitation?

Equipment/station constraints and potentially less interaction at stations.

What is a whole-group class format?

Everyone performs the same exercise at once, at their own pace.

What is a potential benefit of whole-group exercise?

Simpler simultaneous cueing/monitoring and shared participation.

What emergency items/procedures should be checked?

Phone access, AED/defibrillator, exits and emergency response plan.

What environmental hazards should be removed?

Slip/trip hazards and inadequate exercise spacing.

What must be considered for outdoor classes?

Heat, sun, weather, footwear/clothing, hydration and other space users.

What safety checks matter for telehealth classes?

Stable equipment, clear floor, adequate ceiling height, camera view and safe support.

Why medically screen class participants?

Identify health conditions, injuries and contraindications requiring modification.

What three physiological measures can monitor classes?

Heart rate, blood pressure and RPE.

What measures track participation and experience?

Attendance, workout logs and satisfaction surveys.

What instrument can assess group cohesion?

Physical Activity Group Environment Questionnaire.

How may satisfaction and instructor perception be rated?

Using Likert-type scales, e.g. 1–7.

Give four measures of group-class success.

Attendance/adherence, satisfaction, functional outcomes and psychological improvement.

What outcomes might a physiotherapist prioritise?

Better function, fewer impairments, positive feedback and class growth.

Name four adherence strategies.

Reminders, barrier-solving, social support and achievable rewards/goals.

What should an instructor do before participants arrive?

Arrive early; inspect space/equipment; prepare the program and welcome participants.

What should the instructor check at the start of class?

Current health/injuries, new members’ needs, safety and program modifications.

Why preview class intensity options?

Participants can choose an appropriate effort and exercise independently.

How should music be used in class?

Support rhythm/enjoyment without obscuring instruction; consider hearing/access needs.

What is the key safety priority when instructing?

Monitor participants and adapt or stop tasks when unsafe.

What is group cohesion?

Shared social bonds and commitment to group goals/tasks.

How is cohesion associated with attendance?

Stronger cohesion is associated with better adherence and fewer drop-outs.

Name three ways to build group cohesion.

Introduce people, use paired activities and set common goals.

What is intrinsic motivation?

Exercising for enjoyment, interest or personal satisfaction.

What is an example of an extrinsic exercise goal?

Losing weight, lifting a specified load or walking a target distance.

How can instruction support intrinsic motivation?

Offer choice, competence-building, encouragement and individual feedback.

How can very high class intensity affect satisfaction?

It may reduce intrinsic enjoyment for some participants.

What did the Quebec group exercise study identify?

Social climate and early participation predicted re-enrolment.

What two issues must be assessed before hydrotherapy?

Water confidence/swimming ability and ability to regain balance in water.

How can water-exercise intensity be increased?

Increase speed or use drag/resistance equipment.

What is chair-based exercise?

A structured, progressive exercise program using a chair for stability.

For whom are chair-based classes especially useful?

Older/frail adults and people with physical limitations.

What is a risk of chair-based classes for fit older adults?

They may be insufficiently challenging if not progressed.

Can chair-based classes include aerobic and resistance work?

Yes; also endurance, mobility and stretching as suitable.

What benefits beyond fitness may chair-based exercise provide?

Improved mood, cognition and social engagement.

What are four components of muscular fitness?

Strength, power, hypertrophy and muscular endurance.

Define muscular strength.

Maximum force a muscle or muscle group can generate.

Define muscular power.

Rate of doing work: producing force quickly while moving.

Define hypertrophy.

An increase in muscle size.

Define muscular endurance.

Ability to sustain or repeat muscular contractions.

Why is muscular power important for daily life?

It supports rapid actions such as rising, catching balance and crossing roads.

How does power change with age relative to strength?

Power often declines faster than maximal strength.

What is the relationship between load and movement velocity?

As load increases, achievable contraction velocity generally decreases.

At roughly what 1RM percentage do the notes place peak power?

About 50% 1RM; actual optimum varies by exercise and person.

Rank eccentric, isometric and concentric force capacity.

Eccentric > isometric > concentric, in general.

What is tempo eccentric training?

Deliberately slowing the lowering/lengthening phase of a lift.

What is flywheel inertial training?

Resistance using flywheel inertia, with a demanding eccentric phase.

What is accentuated eccentric loading?

Applying extra load during the eccentric phase versus the concentric phase.

What variables matter when assessing power?

Force/load AND movement speed, time or velocity.

Name four ways to assess power or speed.

Jump tests, timed movement, accelerometers and force plates.

How is average velocity calculated?

Distance travelled divided by elapsed time.

What is plyometric exercise?

Rapid eccentric loading followed immediately by concentric action (SSC).

What is the stretch-shortening cycle (SSC)?

Eccentric pre-stretch → brief amortisation → concentric contraction.

What two mechanisms contribute to plyometrics?

Elastic energy storage/recoil and stretch-reflex/neural activation.