ACE GFI cheat sheet

Class format components: warm-up (5-10 min), conditioning (20-40 min), cool-down and flexibility (5-10 min).

Cueing categories: visual (demonstration, gestures), verbal (directions, counts), and kinesthetic (manual or mirroring feedback).

Effective verbal cueing uses short action words delivered 1-2 beats before the movement change, not during it.

Class intensity can be estimated by talk test: conversational = low-to-moderate; broken sentences = moderate-to-vigorous; no talking = vigorous.

Teaching positions: facing the class for new skills, mirroring (same side) for simple moves, and profile/side-on for traveling patterns.

Music tempo guides cadence: approximately 128-136 BPM for step, 130-150 BPM for hi-lo/rhythmic cardio, 60-90 BPM for cool-down.

Progression order for a new move: verbal preview, demonstration, add music, then layer or add complexity.

RPE (rating of perceived exertion) uses a 6-20 Borg scale or 0-10 scale; 12-14 (or 4-6/10) corresponds to moderate intensity.

Class size and space rules: participants need roughly 1.5-2 m of clear space each; sight lines to the instructor must remain unobstructed.

FITT-VP framework: Frequency, Intensity, Time, Type, Volume, and Progression structure any cardiorespiratory or resistance program.

ACSM aerobic guideline: 150-300 min/week of moderate or 75-150 min/week of vigorous aerobic activity, or an equivalent mix.

ACSM resistance guideline: 2 or more days per week targeting major muscle groups, 2-4 sets of 8-12 reps for most adults.

Flexibility guideline: static stretches held 10-30 s, 2-4 reps per stretch, at least 2-3 days per week.

Warm-up should raise core temperature and rehearse movement patterns; cool-down should gradually lower heart rate and include static stretching.

Progression rule: increase one FITT variable at a time, typically no more than about 5-10% per week for volume.

Class design should follow a logical arc: prepare, build, peak, and recover, matching intensity to the class goal.

Balance training frequency: 2-3 days per week; neuromuscular training reduces fall risk in older adults.

Interval design: work-to-recovery ratios of 1:1 to 1:3 suit beginners; 1:0.5 to 1:1 suits advanced participants.

Cardiac output = heart rate x stroke volume; it rises during aerobic exercise mainly via stroke volume at first, then heart rate.

The Fick equation: VO2 = cardiac output x arteriovenous oxygen difference (a-vO2 diff).

ATP-PC (phosphagen) system fuels 0-10 s efforts; glycolysis fuels ~10 s-2 min; oxidative system dominates beyond ~2 min.

Muscle fiber types: Type I (slow-twitch, fatigue-resistant, aerobic); Type IIx (fast-twitch, powerful, fatigable).

Sagittal, frontal, and transverse planes correspond to flexion/extension, abduction/adduction, and rotation movements.

Concentric contraction shortens the muscle (force production); eccentric lengthens it (force absorption); isometric holds length constant.

The stretch-shortening cycle: eccentric loading followed by rapid concentric action enhances force via elastic energy and the stretch reflex.

Blood pressure response: systolic rises with intensity while diastolic stays near baseline; Valsalva maneuver causes a sharp pressure spike and should be avoided.

Screening thresholds often used: systolic >200 mmHg or diastolic >110 mmHg at rest warrants medical clearance before exercise.

Pre-participation screening (e.g., PAR-Q+) identifies individuals who need medical clearance before exercise.

Scope of practice: group fitness instructors may teach exercise and give general health information but not diagnose, prescribe, or provide medical or nutritional therapy.

Informed consent and a documented emergency action plan (EAP) should be in place before class begins.

Incident documentation should be objective, factual, and completed promptly; avoid speculation or blame.

Negligence requires four elements: duty, breach of duty, causation, and damages.

Instructor liability risk is reduced by maintaining current certification, CPR/AED, and professional liability insurance.

AED use: apply pads to bare chest, follow voice prompts, and resume compressions immediately after a shock or if no shock is advised.

Heat illness progression: heat cramps, heat exhaustion (heavy sweating, weakness, cool clammy skin), then heat stroke (hot dry skin, confusion) - a medical emergency.

Participant confidentiality: health information shared during screening must be kept private and not discussed in class.