LWT 242 - Group Fitness Instructor

Credits: 4

     A.          Identify and describe cardio respiratory physiology terms as they apply to endurance training, e.g., cardiac output, stroke volume, oxygen
                  consumption ventilation, respiration, and aerobic capacity.

     B.          Identify and describe the principles of training endurance, e.g., overload, specificity, reversibility, progression, frequency, training effect, and
                  adaptation.

     C.          Identify the benefits of endurance training, e.g., improvement in aerobic capacity, weight control, and reduced stress levels, body fat, and
                   risk of heart disease.

     D.         Identify the risk factors for coronary artery disease and their impact on normal cardio respiratory function.

     E.          Describe the relationship between heart rate, exercise intensity, and oxygen requirement.

     F.           Identify and describe the five components of physical fitness.

     G.          Identify training principles for improving the five components of fitness.

     H.          Identify and describe the following terms pertaining to muscular fitness training effect, resistance, overload, specificity, repetitions, sets,
                   frequency, rest periods, progression, and muscle atrophy, and hypertrophy.

     I.            Identify and describe the various methods of using resistance during muscular fitness training: body weight, gravity, bands, hand weights,
                   and leverage.

     J.           Identify the risks associated with performing the Valsalva maneuver during resistance training.

     K.          Identify static and dynamic stretches and the risks and benefits of each method.

     L.           Identify the terms hypermobility, flexibility, and tightness and their relationship of joint mobility and muscular flexibility.

     M.          Identify the risks associated with muscular strength training: improper body mechanics and

                   lifting techniques that may result in acute and chronic overuse injuries.

     N.          Identify and describe the different muscle fiber types and their individual characteristics.

     O.          Identify how osteoporosis and osteoarthritis affect the skeletal system.

     P.           Identify and describe the key terms in neuromuscular physiology: motor neurons, motor unit, and neuromuscular junction.

     Q.          Explain the roles of Golgi tendon organ and muscle spindles in the regulation of muscle contraction.

     R.          Explain motor skills with respect to agility, balance, and coordination.

     S.          Identify the fundamentals of metabolic physiology, including anaerobic metabolism (ATP-CP system and glycolysis), oxidative metabolism,
                   and fatty acid oxidation.

     T.           Explain aerobic and anaerobic metabolism and the roles of each during various physical activities.

     U.          Explain the roles of carbohydrates, fats, and proteins as fuel for aerobic and anaerobic exercise.

     V.           Identify and describe the following definitions: kilocalorie, caloric expenditure, caloric deficit, caloric intake, and energy balance.

     W.         Describe the basic components of and the general pathway of blood through the cardiorespiratory system, e.g., heart, vessels, lungs.

     X.          Identify and describe the general anatomy of the heart, cardiovascular system, and cardiorespiratory system.

     Y.          Identify the major components of the musculoskeletal system, e.g., bones, muscles, ligaments, tendons.

     Z.          Explain the function of the different joints of the body.

     AA.       Identify and describe the following anatomical and directional terms: anterior, posterior, medial, lateral, dorsal, ventral, plantar, superior,
                  inferior, prone, and supine.

     BB.       Identify the anatomical planes: sagittal, frontal, and transverse.

     CC.       Explain the fundamental movements from the anatomical position, e.g., abduction, adduction, elevation, depression, flexion, dorsiflexion,
                   plantar flexion, and rotation.

     DD.       Explain the types of muscular contractions: isokinetic, isometric, isotonic (eccentric and  concentric).

     EE.       Explain normal postural alignment and normal curvature of the back: kyphosis and ordosis.

     FF.        Explain the abnormal curvatures of the back: excessive kyphosis, excessive lordosis, and scoliosis.

     GG.       Identify the different agonist, antagonist, and synergist, and pair opposing muscles.

     HH.       Explain the principle of muscle balance.

     II.          Explain the potential risks associated with certain exercises, e.g., double leg raises, full neck circles, trunk hyperextension, and so on.

     JJ.         Explain the factors that affect movement: neurological, proprioceptive, biomechanical, and kinesthetic awareness.

     KK.       Identify and describe the various components of an aerobic class, e.g., warm-up, pre/post

     LL.        Identify the components of an exercise program, including frequency, intensity, duration, mode of activity, and progression.

     MM.      Explain the various methods of determining and monitoring exercise intensity, including target heart rate, Borg's rating of perceived
                  exertion, and the talk test.

     NN.       Explain the current American College of Sports Medicine guidelines for imp[roving and maintaining good fitness levels.

     OO.      Explain the various methods of fitness assessments including submaximal and maximal aerobic capacity tests, muscular strength and
                  endurance tests, flexibility, and body composition tests.

     PP.        Explain the benefits of regular exercise for specific conditions such as coronary artery disease, hypertension, diabetes mellitus,
                  musculoskeletal disorders, obesity, and asthma.

     QQ.      Identify the modifications necessary for a participant with a medical condition who has been cleared by a physician or appropriate medical
                  personnel.

     RR.       Explain physiological processes and exercise implications for older adults, including musculoskeletal, cardiorespiratory, metabolic, and
                  psychosocial systems.

     SS.        Identify appropriate motivational reinforcement techniques for special populations and how to optimize adherence and other healthy
                   lifestyle behaviors.

     TT.        Identify and describe the American College of Obstetricians and Gynecologists recommendations for exercise during pregnancy and the
                  postpartum period, as well as contraindications and warning signs to cease exercise.

     UU.       Identify special concerns of working with children including thermoregulation, anaerobic capacity, intensity monitoring and safety.

     VV.       Identify and describe youth fitness testing methods.

     WW.     Explain the importance of program design, including: gradual increase in exercise intensity, improvement in adequate muscular strength
                  and flexibility, proper body mechanics, and appropriate clothing and equipment.

     XX.       Explain issues related to body image.

     YY.       Explain the issues related to self-efficacy and obsessive/compulsive behavior in a group exercise setting.

     ZZ.        Identify the principles of the learning theory with respect to effective teaching in a group exercise setting.

     AAA.     Identify the six categories of nutrients, their functions, and current dietary guidelines according to the U.S.R.D.A.

     BBB.      Explain special nutritional needs as they apply to osteoporosis and anemia.

     CCC.     Identify nutritional misinformation and misconceptions, e.g., salt tablets and protein powders.

     DDD.     Identify and describe cholesterol, lipoproteins, and triglycerides.

     EEE.     Identify and describe supplements and ergogenic aids, e.g., bee pollen and caffeine.

     FFF.      Identify the toxic effects of over-supplementation of vitamins.

     GGG.    Explain hydration with water versus “sports drinks.”

     HHH.     Identify special dietary needs with respect to referral to a registered dietician.

     III.          Explain the signs and symptoms of atypical eating behaviors.

     JJJ.        Explain concepts from environmental physiology that may affect exercise performance

     KKK.      Identify and describe safe and effective weight loss methods.

     LLL.       Identify and describe the methods of determining ideal body weight, e.g., height/weight charts, scale, body composition.

     MMM.   Identify and describe extreme approaches to weight loss, e.g., fasting, spot reduction, diet pills, drugs.

     NNN.    Identify and describe music and basic musical terms: beat, upbeat, downbeat, accent, meter measure, phrasing, rhythm, tempo,
                  syncopation, and dynamics.

     OOO.    Identify the basic elements of movement variations: spatial, e.g., planes, lines, direction, floor pattern; and temporal, e.g., rhythmic, tempo,
                   phrasing.

     PPP.      Identify the techniques, precautions, and limitations for monitoring heart rate of the radial, carotid, temporal, and apical sites.

     QQQ.    Identify and describe choreography with respect to: variation, repetition, and transition.

     RRR.     Identify the three types of statements used when giving knowledge of results (KR): corrective, value, and neutral.

     SSS.      Identify and describe the various types and appropriate usage of cues.

     TTT.       Identify and describe voice projection and vocal control.

     UUU.      Identify the principles of rhythm necessary for timing cues to ensure safe and effective instruction.

                  1.    Identify and describe common chronic and acute exercise injuries.

     VVV.     Identify the features and operation of sound equipment.

     WWW.  Identify the appropriate volume levels and sound quality needed to ensure safe and effective instruction.

     XXX.     Identify and describe basic CPR and first aid procedures.

     YYY.     Identify and describe the principles of exercise instruction.

     ZZZ.     Identify the principles of evaluating performance.

2.    Explain the concepts and components of aerobic instruction. Identify the assumptions of risk, including waiver, warning, and informed
       consent. Identify and describe liability including facilities, equipment, supervision, instruction, exercise recommendations, and health
       screening. Identify and describe the ACE code of ethics. Describe accurate record keeping and incident/accident reports. Identify and
       describe professional liability insurance. Identify and describe general liability insurance. Identify and describe the available continuing
       education programs offered through individuals, conferences, colleges/universities, seminars, workshops, etc.

3.    Demonstrate the concepts and components of aerobic instruction.

     A.          Develop exercises that promote pelvic and scapular stability.

     B.          Educate participants on proper body mechanics.

     C.          Design and perform safe and effective exercises for all major muscle groups.

     D.          Apply the results of the fitness assessments to the development or modification of an exercise.

     E.          Identify age characteristics and exercise implications for the older adult.

     F.           Monitor exercise levels during pregnancy using hr, rpe, and respiration.

     G.          Develop safe and effective exercise programs for different populations, e.g., pregnant, elderly, children.

     H.          Design a safe and effective exercise class by applying knowledge of anatomy, physiology, and kinesiology.

     I.            Demonstrate safe and effective exercises for commonly used exercise equipment and their applications: handheld weights, resistance
                   bands, and step/bench.

     J.           Apply different modes of activity and associated exercises to the design of an exercise class.

     K.          Select appropriate music to motivate class participants and encourage adherence to exercise.

     L.          Select music with appropriate tempo for safe and effective exercise participation.

     M.         Select a safe and effective environment in order to maximize safety for class participants.

     N.         Choreograph movement for an aerobic class.

     O.         Simplify and break down movements into modes and components of a class.

     P.          Combine all movements in all modes and components of a class.

     Q.         Demonstrate palpating heart rates at the radial, carotid, temporal, and apical sites correctly.

     R.          Evaluate intensity monitoring methods and making appropriate adaptations for a group or an individual.

     S.          Recognize incorrect posture and improper execution of exercises.

     T.          Incorporate appropriate adaptations for musculoskeletal conditions associated with arthritis, back problems, and osteoporosis.

     U.         Incorporate adaptations for respiratory conditions associated with chronic obstructive pulmonary disease including asthma, bronchitis, and 
                  emphysema.

     V.          Incorporate appropriate adaptations for metabolic concerns associated with hypoglycemia,diabetes, and obesity.

     W.         Select and use appropriate cues.

     X.          Project the voice safely and effectively.

     Y.          Apply basic principles of nonverbal cueing for hearing impaired participants or participants who no not speak the language of the instructor.

     Z.          Use effective methods to count music, e.g., organize beats into metered groups, tracking measures, and phrases.

     AA.       Move rhythmically to the music, e.g., to the beat, synchronization with musical phrases.

     BB.       Effectively operate sound equipment and determine appropriate volume levels.

     CC.       Select appropriate instructional strategies to motivate participants to excel.

     DD.       Select alternatives to contraindicated exercises.

     EE.        Demonstrate appropriate First Aid and CPR procedures.

     FF.        Select appropriate field test protocols for group exercise.

     GG.       Administer basic fitness assessments.

     HH.       Interpret the results of basic fitness assessments.

     II.          Complete an accident/incident report.