ACE Group Fitness Instructor (Chapter 2)
Warm up - ANS-1. The beginning segment includes dynamic movement
2. Focuses on rehearsal moves
3. All major muscle groups are addressed through dynamic ROM movements
4. Verbal directions are clear and the volume, tempo, and atmosphere created by the
music, if used, appropriate.
Rehearsal moves - ANS-Movement typically performed during the warm-up in a group
fitness class that mimics an upcoming conditioning exercise and helps prepare the
neuromuscular system for increased intensity.
Neuromuscular efficiency - ANS-Ability of the neuromuscular system to allow muscles
that produce movement and muscles that provide stability to work together
synergistically as an integrated functional unit.
Benefits of warm-up - ANS-1. Increased metabolic rate
2. Gradual redistribution of blood flow to working muscles
3. Decreased muscle-relaxation time following contraction
4. Increased speed and force of muscle contraction
5. Increased muscle, tendon, and ligament elasticity
6. Gradual increase in energy production, limiting lactic acid buildup
7. Reduced risk of abnormal heart rhythms
Tendon - ANS-Band of fibrous tissue forming the termination of muscle and attaching
muscle to bone
Ligament - ANS-Strong, fibrous tissue that connects one bone to another
Lactic Acid - ANS-Metabolic by-product of anaerobic glycolysis; when it accumulates it
decreases blood pH, which slows down enzyme activity and ultimately causes fatigue.
Fatigue - ANS-The decline in ability of a muscle to generate force
Conditioning Segment - ANS-1. Promote independence/self-responsibility
2. Gradually increase intensity
3. Give progression and regression options
4. Build sequences logically and progressively
5. Monitor intensity using the talk test, HR, and/or *ratings of perceived exertion (RPE)*
Warm up - ANS-1. The beginning segment includes dynamic movement
2. Focuses on rehearsal moves
3. All major muscle groups are addressed through dynamic ROM movements
4. Verbal directions are clear and the volume, tempo, and atmosphere created by the
music, if used, appropriate.
Rehearsal moves - ANS-Movement typically performed during the warm-up in a group
fitness class that mimics an upcoming conditioning exercise and helps prepare the
neuromuscular system for increased intensity.
Neuromuscular efficiency - ANS-Ability of the neuromuscular system to allow muscles
that produce movement and muscles that provide stability to work together
synergistically as an integrated functional unit.
Benefits of warm-up - ANS-1. Increased metabolic rate
2. Gradual redistribution of blood flow to working muscles
3. Decreased muscle-relaxation time following contraction
4. Increased speed and force of muscle contraction
5. Increased muscle, tendon, and ligament elasticity
6. Gradual increase in energy production, limiting lactic acid buildup
7. Reduced risk of abnormal heart rhythms
Tendon - ANS-Band of fibrous tissue forming the termination of muscle and attaching
muscle to bone
Ligament - ANS-Strong, fibrous tissue that connects one bone to another
Lactic Acid - ANS-Metabolic by-product of anaerobic glycolysis; when it accumulates it
decreases blood pH, which slows down enzyme activity and ultimately causes fatigue.
Fatigue - ANS-The decline in ability of a muscle to generate force
Conditioning Segment - ANS-1. Promote independence/self-responsibility
2. Gradually increase intensity
3. Give progression and regression options
4. Build sequences logically and progressively
5. Monitor intensity using the talk test, HR, and/or *ratings of perceived exertion (RPE)*
