Group Exercise Formats - General Reccommendation - ✔✔Age 18-65 in the healthy adults perform
moderate-intensity aerobic (endurance) physical activity for a min of 30 min/5 days/week OR vigorous-
intensity activity for a minimum of 20 min/3day/week
What does moderate-intensity physical activity mean? - ✔✔working hard enough to raise heart rate and
break a sweat, yet still being able to carry on a conversation
What does vigorous intensity physical activity mean? - ✔✔causes rapid breathing and substantial
increase in heart rate
What are the ways to gauge cardio intensity? - ✔✔heart rate, RPE, talk testing, ventilatory threshold,
and heart rate monitors
Why is important to keep moving while checking heart rate? - ✔✔to prevent blood from pooling in the
lower extremities
Where is the preferred place to take a pulse? - ✔✔radial artery
Group Exercise Format - Step: When was it introduced? - ✔✔1989
Group Exercise Format - Step: What does it include? - ✔✔dance inspired, athletic fusion
Group Exercise Format - Step: Why was it developed? - ✔✔in response to a demand for a safer, more
efficient low-impact activity
Group Exercise Format - Step: How can intensity be changed? - ✔✔by adjusting the height of the
platform
, Group Exercise Format - Step: Where should deconditioned participants start? - ✔✔with 4-inch steps
(platform only)
Group Exercise Format - Step: Where should experienced participants start? - ✔✔8-10 inch (platform)
they can also included 2-3 pairs of risers
Group Exercise Format - Step: What is the recommended stepping tempo? - ✔✔118-128 beats per
minute
Group Exercise Format - Indoor Cycling: When was it introduced? - ✔✔1995
Group Exercise Format - Indoor Cycling: What is it comprised of? - ✔✔sport of outdoor cycling,
mind/body fitness, and traditional group exercise
Group Exercise Format - Indoor Cycling: How does the class progress? - ✔✔1) bike setup
2) cycling terminology
3) tension adjustment
4) a range of hand and body positions and drills that become more challenging
Group Exercise Format - Indoor Cycling: How do you accommodate multiple fitness levels? - ✔✔in
general maintaining a relatively high cadence (80-100 revolutions per minute) with low resistance. This
produces less stress on the knees
Group Exercise Format - Kickboxing/Cardio Kickboxing: What is it a hybrid of? - ✔✔boxing, martial arts,
and aerobics
Group Exercise Format - Kickboxing/Cardio Kickboxing: What are the movements? - ✔✔kicks, punches,
elbow strikes, hand strikes, and knee strikes
Group Exercise Format - Kickboxing/Cardio Kickboxing: What are athletic drills mixed with? - ✔✔rope
jumping and light jogging in place
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