GFI Exam Study Guide

The Human Movement System

Kinetic chain—interrelation of nervous, muscular, and skeletal systems to create movement

The Nervous System

Central nervous system (CNS)—brain and spinal cord; coordinates activity of body parts
Peripheral nervous system (PNS)—all nerves branching off spinal cord, extending out to the body
Mechanoreceptors—sense distortion in body tissues
Golgi tendon organs (GTO)—sense changes in tension
Muscle spindles—sense changes in length
Proprioception—cumulative sensory input to the CNS from all mechanoreceptors

The Muscular System

Stabilization and Movement Muscles of the Core Tendons—connect muscle to bone; anchor to produce
force; limited blood flow, slow to repair
Stabilization Movement
• Transverse abdominis • Latissimus dorsi
• Multifidus • Hip flexors
Sarcomeres—individual contractile units; actin and
• Internal obliques • Hamstring complex myosin filaments
• Diaphragm • Quadriceps Type I (slow twitch) muscle tissue—more aerobic;
• Pelvic floor muscles • Pectoralis major slower to reach maximal contraction; resistant to
• Rotator cuff • Deltoids fatigue
• External obliques • Gluteus maximus
Type II (fast twitch) muscle tissue—more anaerobic;
• Quadratus lumborum • Triceps
• Psoas major • Biceps produce more speed and strength; faster to fatigue
• Rectus abdominis • Erector spinae
• Gluteus medius Behavioral properties of muscle—extensibility,
• Adductor complex elasticity, irritability, ability to develop tension

Isolated Function of Major Muscles

Major Muscle(s) Isolated Function (concentric action) Common Exercise
Quadriceps (rectus femoris; vastus lateralis,
Knee extension Squat (upward phase)
medialis, and intermedius)
Hamstrings (semitendinosus,
Knee flexion Hamstrings curl
semimembranosus, biceps femoris)
Gastrocnemius Plantar flexion Calf raise
Gluteus maximus Hip extension and external rotation Lunge (upward phase)
Continued…
Major Muscle(s) Isolated Function (concentric action) Common Exercise
Rectus abdominis Spinal flexion, lateral flexion, and rotation Ball crunch
Pectoralis major Shoulder flexion and horizontal adduction Push-up
Shoulder extension, adduction, and internal
Latissimus dorsi Band row
rotation
Biceps Elbow flexion Biceps curl
Triceps Elbow extension Triceps extension

The Skeletal System

Ligaments—connect bone to bone; limited blood flow, slow to repair

Axial skeleton—skull, rib cage, and vertebral column
Appendicular skeleton—bones of upper and lower extremities
Skeletal system functions—movement, support, protection, blood production, mineral storage

Types of Joints
Joint Characteristic Example
Non-synovial No joint cavity or connective tissue; little to no movement Sutures of the skull
Synovial: Produces synovial fluid; has joint cavity and connective tissue
• Gliding No axis of rotation; slides side-to-side, back and forth Carpals of the hand
• Condyloid Condyles of one bone fit elliptical cavities of another; one plane of motion Knee
• Hinge Uniaxial; one plane of motion Elbow
• Saddle One bone fits like a saddle on another; two planes of motion (sagittal, frontal) Thumb (only ones in body)
• Pivot One axis; transverse plane movement Radioulnar
• Ball-and-socket Most mobile; all three planes of motion Shoulder

Vertebrae of the Spinal Column

Lumbar Thoracic Cervical
L1—L5 T1—T12 C1—C7

Exercise has been shown to reduce bone mass loss and increase bone mineral density.

The Cardiorespiratory System

Structures of the heart:

Atria—superior chambers; receive blood from outside heart
Right atrium—gathers deoxygenated blood from body
Left atrium—gathers oxygenated blood from lungs
 Ventricles—inferior chambers; force blood out of heart
Right ventricle—pumps deoxygenated blood to lungs
Left ventricle—pumps oxygenated blood to body
Sinoatrial (SA) node—located in right atrium; receives signal to Structures of the Respiratory Pump
contract; “pacemaker for the heart”
• Sternum
Bones • Ribs
Arteries—transport blood away from heart • Vertebrae
Veins—transport blood back to heart • Diaphragm
• External intercostals
Stroke volume—amount of blood pumped with each contraction Muscles: Inspiration • Scalenes
• Sternocleidomastoid
Heart rate—rate at which the heart pumps; average = 70-80 BPM
• Pectoralis minor
• Internal intercostals
Functions of blood—transportation, regulation, protection Muscles: Expiration
• Abdominals

Respiratory pump—components that move air in and out of the body

Biomechanical Terminology

Anatomic Locations

Anterior—front of body
Posterior—back of body
Superior—above point of reference
Inferior—below point of reference
Proximal—nearest to point of reference
Distal—farthest from point of reference
Medial—closer to midline
Lateral—farther from midline

Planes of Motion

Sagittal plane—divides body into left and right halves; forward-backward movement
Flexion—bending of joints; decreases relative angle
Extension—straightening of joints; increases relative angle
Plantarflexion—extension at ankle
Dorsiflexion—flexion at ankle
Example sagittal plane exercises—biceps curl, squat, running
 Frontal plane—divides body into front and back halves; side-to-side movement
Abduction—movement away from midline
Adduction—movement toward midline
Inversion—bottom of foot rotates medially
Eversion—bottom of foot rotates laterally
Example frontal plane exercises—lateral arm raise, side step, side lunge, side shuffle

Transverse plane—bisects body into top and bottom halves; rotational movement
Horizontal abduction—lateral-rotational movement away from midline
Horizontal adduction—medial-rotational movement toward midline
Internal rotation—inward rotation of limbs
External rotation—outward rotation of limbs
Pronation—eversion, dorsiflexion, and abduction of feet
Supination—inversion, plantarflexion, and adduction of feet
Example exercises—trunk rotation, bicycle crunches, lunge with rotation

Principles of Human Movement

Length-tension relationship—length at which muscle can create most tension; too short or too long = reduced force
production
Force-couple—muscles moving together to produce movement
Reciprocal inhibition—agonist contracts while antagonist relaxes to allow movement

General adaptation syndrome—how the body responds and adapts to stress; 3 phases:
Alarm—initial response to exercise; 2-3 weeks
Adaptation—body adapts to stimuli; progressive improvement; 4-12 weeks
Exhaustion—body no longer tolerates demands of training; adaptations may halt; overtraining syndrome risk
increases

Specific adaptation to imposed demands (SAID) principle (principle of specificity)—type of stimulus placed on body
determines expected physiological outcome
Mechanical specificity—weight and movements placed on body
Neuromuscular specificity—specific exercises using different speeds
Metabolic specificity—energy demand placed on body

The overload principle—to create physiological change, exercise stimuli must be greater intensity than body is used to
receiving
Muscle Action Spectrum

Concentric—produces tension while shortening to overcome external resistance

Isometric—produces tension while maintaining constant length
Eccentric—produces tension while lengthening

Muscular Functions

Muscles as Movers
Muscle Type Muscle Function Exercise Muscles Used
• Chest press • Pectoralis major
Agonist Prime mover • Row • Latissimus dorsi
• Squat • Gluteus maximus, quadriceps
• Chest press • Anterior deltoid, triceps
Synergist Assist prime mover • Row • Posterior deltoid, biceps
• Squat • Hamstring complex
• Chest press • Posterior deltoid
Antagonist Oppose prime mover • Row • Pectoralis major
• Squat • Psoas

Body Alignment and Posture

Static posture—starting point of movement; standing natural, relaxed

Dynamic posture—positioning of body during movement

Optimal dynamic posture at the five kinetic chain checkpoints:

Feet—hip-to-shoulder width; pointed straight ahead
Knees—soft and extended; in line with second and third toes
LPHC—neutral; abs and glutes engaged
Shoulders—back and down; no thoracic rounding
Head/neck—cervical spine neutral

Neutral spine—cervical, thoracic, and lumbar curves of spine in good alignment

Kyphosis—abnormal rounding of thoracic spine; usually accompanied by rounded shoulders
Lordosis—sway back; excessive lumbar curve

Repetitive movement—regularly repeated movements can alter kinetic chain; elements of occupation and recreation
(e.g., carrying overloaded bags, wearing dress shoes, constant in-class jumping)
Repetitive lack of motion—frequent immobility; holds potential for repetitive stress injuries (e.g., sitting at desk all
day)
 Overactive—muscle is overly tense or tight during movement
Underactive—muscle is weak; not being recruited as it should

Altered reciprocal inhibition—when overactive muscle decreases neural drive to functional antagonist

Postural distortion patterns—common postural malalignments and muscle imbalances individuals develop based on
variety of factors (e.g., lifestyle, occupation):
Pronation distortion syndrome—foot pronation (flat feet); adducted, internally rotated knees (knock knees)
Lower crossed syndrome—anterior tilt to pelvis (arched lower back)
Upper crossed syndrome—forward head, rounded shoulders

Common Overactive and Underactive Muscles

Imbalance Checkpoint Feet Knees LPHC Shoulders Head/Neck
• Soleus • Biceps femoris • Hip flexors • Latissimus • Upper
• Lateral (short head) (TFL, dorsi trapezius
gastrocnemius • Tensor fascia quadriceps, • Pectoralis • Sternocleidom
• Peroneals latae (TFL) psoas) major/minor astoid
• Adductors • Levator
Overactive
• Abdominals scapulae
(rectus
abdominis,
external
obliques)
• Medial • Vastus • Gluteus • Middle and • Deep cervical
gastrocnemius medialis maximus lower flexors
• Anterior oblique (VMO) • Gluteus trapezius
Underactive tibialis medius • Rhomboids
• Posterior • Hamstrings • Rotator cuff
tibialis • Intrinsic core
stabilizers

Components of Integrated Fitness

Integrated fitness—comprehensive approach combining multiple types of exercise; helps participant achieve higher
levels of function; flexibility, core, balance, plyometric, SAQ, cardiorespiratory, and resistance training

Flexibility Techniques

Self-myofascial release—apply pressure to “knots” (adhesions) to achieve relaxation response; hold 30 seconds
Static stretching—passively take muscle to point of tension; hold 30 seconds
Active stretching—agonist moves limb through full range of motion allowing antagonist to stretch
Dynamic stretching—multiplanar extensibility; optimal neuromuscular control; full range of motion
Core Activation Techniques

Drawing-in maneuver—draw navel toward spine without spinal flexion

Bracing—co-contraction of superficial core muscles; improves LPHC stiffness

Balance Training Concepts

Proprioceptively enriched environment—unstable, yet controllable

Dynamic balance—maintain equilibrium through intended path of motion when external forces are present

Plyometric Training Concepts

Plyometric training—quick, powerful movements; eccentric contraction followed by explosive concentric contraction
Rate of force production—muscles exert maximal force in minimal amount of time

SAQ Training Concepts

Speed—straight-ahead velocity
Agility—maintaining center of gravity over changing base of support while changing direction at various speeds
Quickness—reacting to stimuli with appropriate muscular response without hesitation

Cardiorespiratory Training Concepts

Cardio Training Zones

Zone Training Heart Rate
Interval training—alternates between intense exertion
One 65-75% HRmax
and rest or lighter exertion
Two 76-85% HRmax
Three 86-90% HRmax

Resistance Training Adaptations

Stabilization—remain stable and balanced over center of gravity in a changing environment

Endurance—muscles fire over prolonged periods of time
Strength—neuromuscular system provides internal tension and exerts force against external resistance
Hypertrophy—skeletal muscle fiber enlargement
Power—ability to produce large amount of force in short amount of time
Acute Variables

Periodization—division of training program into smaller, Rest Period and Percent Recovery
progressive stages Amount of Rest Percent Recovery
Training intensity—exercise effort compared to maximal effort; 20-30 seconds 50%
percentage of 1RM 40 seconds 75%
Training volume—total work performed within specified time; 60 seconds 85-90%
repetitions × sets 3-5 minutes 100%

Endurance Training in Strength-based Classes

Component Reps Sets Tempo % Intensity Rest Interval
Flexibility 1 1-3 30 sec hold N/A N/A
Movement Core 12-20 1-4 Slow N/A 0-90 sec
Prep 12-20
Cardio 1-3 Slow N/A 0-90 sec
6-10 (SL)
Resistance 12-20 1-3 Slow 50-70% 1RM 0-90 sec

Overall Strength or Muscular Development in Strength-based Classes

Component Reps Sets Tempo % Intensity Rest Interval
Flexibility 5-10 1-2 1-2 sec hold N/A N/A
Movement
Core 8-12 2-3 Medium N/A 0-60 sec
Prep
Cardio 8-12 2-3 Medium N/A 0-60 sec
Resistance 6-12 3-5 Medium 75-85% 1RM 0-60 sec

Exercise Technique

Common Group Fitness Exercise Examples by Format

Format Movement Prep Body of Workout
• Kneeling hip flexor stretch • Squat to overhead press
• Lat stretch • Push-ups
Strength and
• Floor planks • Bent-over rows
Resistance
• Floor bridge • Biceps curls
• Single-leg squats • Lunge variations
• Static stretch calves and adductors • Jogging (around perimeter or in
• Abdominal crunches place)
HIIT and
• Push-ups • Burpees
Interval
• Walking lunges • Shuffles
• Squat jump to stabilization • Repetitive squat jumps
Continued…
Format Movement Prep Body of Workout
• Abdominal crunches HIIT/interval techniques with aggressive
• Push-ups team-oriented approach
Boot Camp
• Walking lunges
• Prisoner squats
• Child’s pose • Sun salutation A
• Cat/cow flow • Warrior 1, 2, and 3 (warrior series)
Yoga
• Spinal balance • Mountain pose to goddess pose
• Chair pose • Plank flow
Avoid undue fatigue in the legs or • Seated or standing flats
prematurely spiking heart rate • Seated or standing climbs
Cycle • Sprints
• Attacks
• Jumps

The Proprioceptive Progression Continuum

Challenge Base of Support Lower Body Upper Arm
Foundational Floor Two-legs stable Two-arm
Sport beam Staggered-stance stable Alternating arms
Half foam roll Single-leg stable Single-arm
Foam pad Two-leg unstable Single-arm with trunk rotation
Balance disc Staggered-stance unstable
Wobble board Single-leg unstable
Advanced
BOSU ball

Group Fitness Modalities

SMR—foam rollers, rolling sticks, massage balls

Bodyweight training—leverages bodyweight and position to create exercise challenge
Suspension training—fixed straps, portable straps
Weighted equipment—dumbbells, barbells, kettlebells, medicine balls, weighted bars
Elastic resistance—bands, tubing, figure-8 tubes, looped bands
Balance—stability balls, balance plates, sliding discs
Reactive, SAQ, and power—battle ropes, boxes, ladders, cones, dots
Aquatic—belts, noodles, webbed gloves, paddles, water dumbbells
Mind-body—mats, blocks, straps
Skill mastery—cycle bikes, step benches, mini-trampolines, ballet bars, boxing gloves, kick/punch bags
Monitoring Exercise Intensity

Radial pulse—two fingers below wrist on thumb side of arm; count 10 seconds, multiply by 6
Talk test—self-evaluation of intensity associated with ability to talk while exercising
Dyspnea—troubled breathing; rated on scale from +1 through +4
Rating of perceived exertion (RPE)—expresses how hard participants feel they are working based on physical
sensation; two versions:
Borg scale—rated 6 (no exertion) to 20 (maximal exertion)
0-10 RPE scale—rated 0 (nothing at all) to 10 (maximal)

Chronic Conditions and Special Populations

Chronic Conditions

Basic Exercise Guidelines for Participants with Hypertension

Mode Indoor cycling, low-impact cardio, dance, group rowing
Frequency 3-7 days per week
Intensity 50-85% HRmax
Duration 30-60 min per day
• Avoid heavy lifting, Valsalva maneuver; ensure normal breathing
• Modify tempo to avoid extended isometric and concentric actions
Special Considerations
• Avoid laying down
• Stand up slowly to avoid dizziness

Basic Exercise Guidelines for Participants who are Obese

Mode Indoor cycling, dance, resistance, aquatics
Frequency At least 5 days per week
Intensity 60-80% HRmax; can adjust to 40-70% HRmax
Duration 40-60 min per day; or 20- to 40-min cardio twice per day
• Ensure participant comfort
Special Considerations • Perform seated or standing
• Participant may have other chronic conditions; obtain medical release from physician

Basic Exercise Guidelines for Participants with Cardiovascular Disease

Mode Indoor cycling (carefully monitored), low-impact cardio, dance
Frequency 3-5 days per week
Intensity 40-60% of peak work capacity
Duration Progress to 20-45 min
• Upper body exercise increases dyspnea; must be monitored
Special Considerations
• Allow sufficient rest between sets
Basic Exercise Guidelines for Participants Recovering from Stroke
Mode Large muscle group activities
Frequency 3-7 days per week
Intensity 50-80% HRmax
Duration 20-60min per session
• Ensure participant can balance
Special Considerations • Standing or seated advised
• Progress movement pattern before weight

Basic Exercise Guidelines for Participants with Cancer

Mode Low-impact cardio, circuit-style classes with plenty of options, balance and core training
Frequency 3-5 days per week
Intensity 50-70% HRmax
Duration 15-30 min per session
• Avoid heavy lifting during initial training stages
• Allow adequate rest intervals; progress slowly
Special Considerations
• Only use SMR if tolerated; avoid with those undergoing chemo or radiation therapy
• May need to start with only 5 min, then progress based on severity of condition and fatigue

Basic Exercise Guidelines for Participants with Osteoporosis

Mode Stationary or recumbent cycling, aquatics, low-intensity yoga
Frequency 2-5 days per week moderate; 3 days per week vigorous
Intensity 40-85% of peak VO2
Duration 20-60 min per day; or 8- to 10-min bouts
• Progress slowly, monitor participant well
• Progress toward free sitting (no support) or standing
Special Considerations • Breathe normally; avoid holding breath, Valsalva maneuver
• Use slow, rhythmic active or dynamic stretches if static or SMR is not tolerated
• Perform twisting motions slowly, if at all

Basic Exercise Guidelines for Participants with Diabetes

Mode Cycle, low-impact or step aerobics
Frequency 4-7 days per week
50-90% HRmax
Intensity
Stage I cardio (may adjust to 40-70% HRmax); progress to stages II and III with physician approval
Duration 20-60 min
• Check for appropriate footwear; have participant or physician check feet for blisters or abnormal wear
Special Considerations • Keep snack available (quick carb source) to avoid sudden hypoglycemia
• Avoid excessive plyometrics; high-intensity training not recommended
Basic Exercise Guidelines for Participants with Arthritis
Mode Cycle, low-impact or step aerobics
Frequency 3-5 days per week
60-80% HRmax
Intensity
State I cardio, progress to stage II (may reduce to 40-70% HRmax if needed)
Duration 30 min
• Avoid heavy lifting, high repetitions
Special Considerations • Stay in pain-free ROM
• May need to start with only 5 min, then progress based on severity of condition

Special Populations

Basic Exercise Guidelines for Youth Group Fitness Programs

Mode Circuit style classes, lots of variety, individualization, interaction; most class formats deemed safe
Frequency 5-7 days per week
Intensity Moderate to vigorous
Duration 60 min per day
• Progress based on postural control, not weight
Special Considerations
• Make exercising fun!

Basic Exercise Guidelines for Older Adults

Mode Aquatics, chair-based resistance, cycle, basic or beginner yoga
Frequency 3-5 days per week moderate; 3 days per week vigorous
Intensity 40-85% peak VO2
Duration 30-60 min per day; or 8- to 10-min bouts
• Progress slowly; monitor well
• Progress toward free sitting (no support) or standing
Special Considerations
• Breathe normally; avoid holding breath, Valsalva maneuver
• Use slow, rhythmic active or dynamic stretches if static or SMR is not tolerated

Basic Exercise Guidelines for Pregnancy

Mode Cycle, low-impact cardio, light resistance, aquatics; all need physician clearance
Frequency 5-7 days per week
Intensity Light to moderate; 13-14 on Borg scale
Duration 20-30 min per day
• Avoid prone or supine positions after 12 weeks of pregnancy
Special Considerations • Avoid SMR on varicose veins, areas of swelling
• Plyometrics not advised in second and third trimesters
Nutritional Concepts

Bioenergetics and Metabolism

Adenosine triphosphate (ATP)—energy storage and transfer unit within cells

Anaerobic—without oxygen
ATP-PC—uses phosphocreatine; up to 10-15 seconds
Glycolysis—uses glucose; up to 2-3 minutes
Aerobic—requires oxygen
Oxidative system—aerobic; uses glucose; activity longer than 2-3 minutes

Calories per Gram

Macronutrients Carbohydrates 4
Protein 4
Glycogen—complex carbohydrate stored in liver and muscle cells Fat 9

Essential amino acids—cannot be produced by body, must be acquired by food

Nonessential amino acids—produced by body, no need to consume in diet
Complete protein—provides all essential amino acids, easy to digest and absorb

Saturated fat—chain of carbons bonded to all hydrogens it can hold; no double bonds
Unsaturated fatty acids—not completely saturated with hydrogens; one or more double bonds
Polyunsaturated fatty acids—several spots where hydrogens are missing; omega-3, omega-6

Macronutrient Intake Recommendations

Macronutrient Population Recommended Intake
General population 45-65% total daily calories; or 3g/kg body weight
Those exercising more than 1 hour per day 4-5 g/kg body weight
Carbohydrates
Athletes, high-intensity exercisers training more
8-12 g/kg body weight
than 4 hours per day
General population 10-35% total daily calories; or 0.8 g/kg body weight
Protein Endurance athletes 1.2-1.4 g/kg body weight
Strength athletes 1.6-1.7 g/kg body weight
All populations - total consumption 20-35% total daily calories
Fat
All populations - saturated fat Less than 10% total daily calories
Hydration

Recommended Water Intake

Sex or Exercise Status Recommended Intake
Women 2.7 L (91 oz) per day Electrolytes—potassium, sodium, calcium, chloride,
Men 3.7 L (125 oz) per day magnesium, phosphate; have electrical properties;
2 hours pre-exercise 14-20 oz control fluid balance between body systems
15 minutes pre-exercise 16 oz if tolerated
4-8 oz every 15-20 min; or 16-32 oz
During exercise
per hour depending on rate of sweat
Post-exercise 16 oz for every 1 lb body weight lost

Class Design and Planning

Group Fitness Methods

Pre-choreographed—created by single person, business, or organization; connecting theme, brand, or experience

Pre-designed—template provides overall direction while allowing manipulation of other variables
Freestyle—choreography based on instructor's personal preference, skills, and knowledge

Class Planning

Class vision—clearly defined intention of class experience; from participant perspective; drives outcome and
components of complete class
Outcome and objective considerations—participant expectations, movements to support expectations, available
equipment, available time, intensity manipulation, arrangement and sequencing
S.M.A.R.T. goals—specific, measureable, attainable, realistic, timely

Flow—create a seamless experience from start to finish

Pre-class set-up—arrive 15 minutes early; evaluate equipment; ensure sound system function; resolve technical
difficulties
Group Fitness Class Checklist
Pre-class Planning • Design class blueprint
• Greet participants
• Be available before class to orient participants
• Have background music on or cued up when class starts
Intro
• Provide equipment recommendations
• Formally introduce self and class format
• Quickly explain options for modifications
• Begin general or specific movement prep
Movement Prep • Demonstrate movement selection with proper technique
• Transition movement prep into body of workout
• Build movement sequences logically, gradually, and progressively
Body of Workout • Use all three planes of motion and balance muscle groups
• Monitor intensity using training zones, talk test, or RPE scales
• Create motivating and educational environment
Transition
• Conduct transition with body awareness exercises
• Give specific praise to group on effort and progress
Outro • Invite participants to come back again
• Request feedback of questions after class

Participant Arrangements

Staggered—instructor teaches from front while viewing all participants

Row—instructor can move through room to coach participants using large equipment
Circuit—instructor can move from station to station, coaching specifically to exercises at each
Circle—allows circular jogging and forward-backward movement toward center of room

Group Fitness Formats

Strength and resistance—increase muscular strength and endurance using an opposing force for resistance
HIIT and interval—alternate higher intensity work periods with moderate-to-low intensity recovery periods
Boot camp—combination of resistance and cardio; total-body workout; military-style presentation
Mind-body—yoga, Pilates, T’ai Chi; slow, controlled movements; combines strength, stability, flexibility, balance, and
breathing techniques
Cycle—stationary bicycles designed to simulate outdoor cycling

Proper bike fit:

• Seat should be at hip height
• Handlebar should support proper alignment of the upper body

Specialty formats—dance, aquatics, active aging adult, discipline-specific, equipment-driven, and hybrid formats
On-the-spot Considerations

Unexpected participants—talk to unexpected participants one-on-one before class, or after to avoid disruption
Space limitations—have participants perform exercises standing in place to reduce risk of contact with another
participant; sometimes no option but to turn participants away
Equipment changes—always plan backups for equipment (both audio and exercise)
Timing challenges—adjust least important or most time-consuming portion of class to accommodate loss of time
Managing conflict—deal with it right away; offer suggestions so participants feel valued; ask regular participants to
show new ones how class works

Class Instruction and Presentation

Music Considerations

Benefits of music while exercising:

Dissociation—diverting mind from feelings of fatigue; lowers perception of effort
Synchronization—moving to music improves movement efficiency
Motor learning—music replicates forms of human locomotion

Downbeat—first beat of a measure

32-count phrasing—common musical structure used in group fitness; audible emphasis every 32 counts
Foreground music—using tempo, lyrics, or song components to drive movements
Background music—using music to set mood and support atmosphere
Sound level—measured in decibels (dB); permissible exposure is 85 dB over 8 hours

Recommended Music Tempo (BPM) for Recommended Genres/Style for Common

Common Formats Formats
Class Format Recommended BPM Range Class Format Recommended Genres/Style
Resistance Training 125-135 Top 40 pop, alternative, classic rock, deep
Resistance Training
house, progressive house
HIIT/Tabata 150-160
Electronic (house, techno), fast top 40,
Boot Camp 130-140 HIIT/Tabata
alternative, indie rock
Step 128-132
Boot Camp Dubstep, alternative, indie rock
Barre, Pilates 124-128
Step Pop, thematic or decade compilations
Kickboxing 140-150
Tropical house, classical, jazz, soul, soft
Aquatics, Seniors 122-128 Barre, Pilates
rock
Kickboxing Techno, progressive house, dubstep
Aquatics, Seniors Oldies, Motown, dance, top 40 pop
Down-tempo (exotic/ambient), world, indie
Yoga
or alternative
Communication Strategies

Supportive communication—creates climate of trust, caring, and acceptance

Nonverbal communication—other than written or spoken language; creates meaning; body language
One-way communication—instructor sends message with no confirmation of receipt from receiver
Two-way communication—instructor sends message and receiver communicates response back

Coaching and Motivation

Positive-based correction—feedback to elicit corrective change in most encouraging manner possible

Autonomy-supportive cueing—creating environment that emphasizes self-improvement, not competing against others

Extrinsic motivation—performing activity for reward separate from activity itself (e.g., cash prize for winning a race)
Intrinsic motivation—performing activity for reward directly stemming from activity (e.g., feeling energized after a class)

Cognitive influences—“inner dialogue” influence on behavior; confidence, self-talk; performance accomplishments,

modeling, verbal persuasion, imagery

Interpersonal influences—individuals or groups one interacts with regularly

Affective influence—resulting from emotions
Sensation influences—physical feelings related to behaviors involved in establishing healthy lifestyle
Behavior influences—created as result of individual’s own behavior

Transtheoretical Model (TTM)—individuals progress through stages of behavior change; movement through stages is
cyclical; precontemplation ↔ contemplation ↔ preparation ↔ action ↔ maintenance

Teaching and Learning Styles

Participant-centered approach—placing needs of group above desires of instructor

“Show, tell, do” method—combine demonstration and verbal instructions, then have participants perform action in
order to best learn it

Styles of teaching:
Cue-based teaching—continuous, reliable, precise verbal cues simultaneous with movement
Visual-based teaching—demonstrate form and technique, provide comprehensive view from start to finish
Mirroring (mirror imaging)—instructor teaches class facing participants
Reflective imaging—instructor faces same direction as participants and uses mirror to teach movements
 Timed coaching—verbal coaching; motivational phrasing to push through timed movement sequences

Teaching methods:
Part-to-whole—teach one move before second move, add second move to first, repeat for rest of combination
Repetition-reduction—teach move, repeat until mastered; repeat with each additional move; then, return to
starting move and reduce repetitions
Simple-to-complex (layering)—teach combinations at basic level; then, add additional movements, range, or
intensity for complexity
Slow-to-fast (half-time)—teach exercise at slower rate; once mastered, speed up to appropriate tempo

The visual-auditory-kinesthetic model:

Visual—learn by seeing or watching; demonstrations; observe body language
Auditory—learn by listening to directions; avoid unnecessary, wordy statements
Kinesthetic—learn through movement or touch

Cueing Techniques

Three-dimensional cueing—incorporates visual, auditory, and kinesthetic learning

Hands-on cueing—instructor redirects participant through touch
Positive-based cueing—words that cue to the solution, not the problem
4-beat cueing—counting down from 8, providing verbal and/or visual cues on counts 4-3-2-1
2-beat cueing—counting down from 8, providing verbal and/or visual cues on counts 2-1

Types of cues:
Personal—short, personal anecdotes; builds community and rapport
Safety—reminds participants of proper technique; corrects improper movement
Motivational/inspirational—positive cues about performance, effort, or ability
Alignment—describes body set-up or execution
Respiration—reminds when and how to breathe
Rhythmical—indicates timing of movements or upcoming timing changes
Informational/educational—explains reason for and potential benefit of a movement
Numerical—communicates numbers for counted portions of movement
Anatomical—explains muscles or body parts involved
Directional—indicates direction of movement (left, right, front, back)
Empowering—how a movement empowers participants beyond the gym
Spatial—one’s body in relation to other participants or equipment
Movement—describes movement or pattern to be performed
Environmental and Safety Considerations

Recommended facility temperature—between 68⁰F and 72⁰F

Altitude—air at high altitude contains less oxygen than at low altitude
Air quality—exercise should not take place in environments where Air Quality Index (AIQ) is higher than 150

Environmental Concerns for Group Fitness

Condition Concerns and Symptoms
Cold Weather: Consider wind chill; adequately cover skin; dress in multiple thin layers
• Shivering
• Hypothermia • Pale skin
• Bluing of the lips, hands, and feet
Hot Weather: Core temperature over 102⁰F = heat exhaustion; over 104⁰F = heat stroke
• Profuse sweating
• Pale skin
• Heat Exhaustion • Dizziness
• Hyperventilation
• Rapid pulse
• Sudden collapse and unconsciousness
• Flushed, hot skin
• Reduced sweating
• Heat Stroke
• Shallow breathing
• Further increased heart rate
• Death can occur if core temperature goes above 107 degrees Fahrenheit

Humidity—if air is humid, water in sweat does not evaporate readily; lowers ability to remove heat from body
Hyponatremia—loss of sodium; results in fluid retention
Hypokalemia—loss of potassium; results in weakness, fatigue, constipation, muscle cramping

In-class Safety Concerns for Group Fitness

Condition Concerns and Symptoms
• Rapid breathing • Abnormally rapid heart rate
• Becoming disoriented, dizzy, or • Fever
Over-exertion lightheaded • Nausea and vomiting
• Losing color in their face • Confusion
• Lack of sweating
• Confusion • Lack of sweating
• Rapid heart rate • Extreme thirst
Dehydration
• Rapid breathing
• Passing out
• Shortness of breath • Severe abdominal, pelvic, or back pain
• Chest pain
Fatigue
• Irregular or rapid heartbeat
• Dizziness or feeling light headed
If weather or temperature makes exercise outdoors dangerous:
• Move class to climate-controlled space
• Minimize time in extreme weather
• Alter exercise sessions if weather-related stress is observed
• Have appropriate emergency equipment (e.g., ice, cold water, cold packs, mobile phone)

Emergency Response

Emergency response activation plan—should be prearranged by facility; familiarize and follow protocols; may have
recording and reporting requirements for liability

Emergency response steps:

1) Survey the surrounding area—circumstances, condition of individuals, hazards to anyone nearby
2) Look for signs of trouble—position of the individual, skin color, bleeding, level of consciousness, pain or
discomfort, distress
3) Call emergency services—dial 9-1-1
a. Communicate—with the individual if he/she is conscious
b. Initiate CPR—only if person is unresponsive; begin after step 2 and have a 3rd party call 9-1-1 if available;
if no 3rd party, call 9-1-1 before starting CPR

For participants with asthma—participant should have inhaler; if not, breathing through nose or with pursed lips may
reduce or dissipate symptoms

Occupational Hazards

Overtraining syndrome (OTS)—excessive frequency, volume, or intensity of training; results in fatigue, recurring illness,
loss of sleep, moodiness, decreased physical performance, overuse injuries
Reduce OTS risk by:
• Diversifying formats taught
• Managing personal intensity
• Coaching instead of demonstrating
• Getting adequate rest and nutrition

A GFI should replace shoes after every—100 hours, 500 miles, or 3-6 months of use

Tactics to preserve vocal health:

• Project from diaphragm
• Avoid shouting and screaming
• Rest voice
Professionalism

Group Fitness Instructors are required to review, understand, agree to, and follow the AFAA Code of
Professional Conduct.

Continuing Education

Credible resources—supported by evidence-based, peer-reviewed research from respected organizations, groups, and
individuals
Sources of continuing education—workshops, trainings, readings and quizzes, online courses from approved providers

Liability Insurance

General liability insurance—protects insured from ordinary negligence

Professional liability insurance—covers professional negligence when participant sustains loss

Social Media and Marketing Considerations

Fitness community—evolving, growing, dedicated group of people who follow, trust, and regularly communicate with
instructor
Fitness message—benefit statement or philosophy related to fitness
Fitness mission—informative statement about what instructor does (or wants to do)
Fitness vision statement—inspirational statement about what instructor wants to be in the future
Social media etiquette—target demographics using appropriate platform; keep positive and meaningful; follow social
media campaign standards