Class Format Overview and Elements - Cardio choreographed and nonchoreographed: What is a cardio
class? - ✔✔any workout that has a primary goal of performing large muscle, repetitive movement
patterns to place an appropriate stress on the heart and lungs
Class Format Overview and Elements - Cardio choreographed and nonchoreographed: How long should
it be? What is the most popular length - ✔✔30-90 minutes range with 45-60 minutes being the most
popular
Class Format Overview and Elements - Cardio choreographed and nonchoreographed: If equipment is
going to be used what does it include? - ✔✔step platforms, balance trainers, rebounders, gliding discs,
jump ropes, slides, rowers, treadmills, and indoor cycling bikes
Class Format Overview and Elements - Cardio choreographed and nonchoreographed: What are
choreographed classes? - ✔✔music-driven workouts that build excercise sequences around specific
songs
Class Format Overview and Elements - Cardio choreographed and nonchoreographed: What are
examples of choreographed classes? - ✔✔zumba, jazzercise, cardio dance
Class Format Overview and Elements - Cardio choreographed and nonchoreographed: What are
nonchoreographed classes? - ✔✔allow participants to elevate their heart rate without necessarily
linking movements together or learning combinations
Class Format Overview and Elements - Cardio choreographed and nonchoreographed: What are
examples of nonchoreographed classes? - ✔✔indoor cycling, rowing, sport conditioning, treadmill
(walk/run), boot camp, freestyle cardio, and most circuit classes
Class Format Overview and Elements - Strength: What is strength training? - ✔✔any workout that has a
primary goal of increasing either muscular strength or endurance through progressive resistance
exercise
,Class Format Overview and Elements - Strength: How long should a strength training class be? How long
should a focused core-training class be? - ✔✔40-60 minutes and 15-30 minutes
Class Format Overview and Elements - Strength: What is the movement selection? - ✔✔functional,
static, dynamic, or anything in between
Class Format Overview and Elements - Strength: What equipment can be used? - ✔✔suspension trainer,
resistance tubing, gliding discs, soft weighted fitness balls, medicine balls, balance trainers, ballast balls,
stability balls, and step platforms
Class Format Overview and Elements - Strength: Class design options? - ✔✔*rotating circuit
*unison circuit
*partner training
Class Format Overview and Elements - Strength: What does rotating circuit mean? - ✔✔performing
specific exercises at consecutively arranged stations around the room
Class Format Overview and Elements - Strength: What does unison circuit mean? - ✔✔one station
throughout the class with equipment specific to the participant
Class Format Overview and Elements - Strength: What does partner training mean? - ✔✔teamed up for
anchoring solutions or sharing equipment
Class Format Overview and Elements - Strength: What should the focus/emphasis include? - ✔✔*one or
several specific muscle groups
*opposing muscle groups
*a selected region of the body (upper or lower)
*functional movements
, *a balance challenge
Class Format Overview and Elements - Combination and Cardio Strength: What is the goal of cardio and
strength combination class? - ✔✔to elevate the heart rate and increase muscular strength or endurance
Class Format Overview and Elements - Combination and Cardio Strength: How long should it be? -
✔✔30-90 minutes
Class Format Overview and Elements - Combination and Cardio Strength: What is a 3:1 ratio? - ✔✔3
minutes of cardio followed by 1 minute of strength
Class Format Overview and Elements - Combination and Cardio Strength: What is a 2:2 ratio? -
✔✔equally split time on strength and cardio exercises
Class Format Overview and Elements - Combination and Cardio Strength: What is a 20/20 format? -
✔✔20 minutes cardio and 20 minutes
Class Format Overview and Elements - Combination and Cardio Strength: What do you call classes that
don't fall into the basic formats - ✔✔specialty classes. These mainly focus on flexibility, mind-body, or
sports skill development
Elements of Universal Class Design and Delivery - Music Matters - Incidental Role: What classes use this
the most? - ✔✔pilates, yoga, stretch, boot camps, circuit training, sports conditioning, water exercise,
indoor cycling, and other machine based and equipment based classes frequently use music in this
manner
Elements of Universal Class Design and Delivery - Music Matters - Music Research Implications: What
are the four factors that contribute to the motivational qualities of music for sport and exercise? -
✔✔*rhythm
*musicality
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