AFAA GFI cheat sheet

The five class segments in order: warm-up, cardiorespiratory conditioning, muscular strength/endurance, flexibility, and cool-down/final relaxation.

Class format selection is driven by participant goals, fitness levels, available equipment, and time allotment, not by instructor preference alone.

The instructor-to-participant ratio for a single-instructor land class is generally capped near 25-30 participants for safe visual and auditory monitoring.

Cueing is delivered through three channels: visual (demonstration/gesture), verbal (words/numbers), and kinesthetic (hands-on or spatial guidance).

Music tempo is measured in beats per minute (BPM); the count of beats per minute equals 60 divided by the seconds per beat.

A musical phrase is typically 32 counts (4 sets of 8), and choreography is built in multiples of 8 counts to stay on the phrase.

Teaching progressions move from simple to complex: add the move, then the arm pattern, then intensity, then directional change.

The instructor's demonstration should be a mirror image of participants' movement, using the opposite limb to create same-side visual matching.

Agonist = prime mover; antagonist = opposing muscle that lengthens during the movement; synergist assists; stabilizer fixes a joint.

Concentric contraction shortens the muscle against resistance; eccentric lengthens under tension; isometric holds length without joint motion.

Planes of motion: sagittal (flexion/extension), frontal (abduction/adduction, lateral flexion), transverse (rotation, horizontal flexion).

Major muscle actions: quadriceps extend the knee, hamstrings flex the knee, gluteus maximus extends the hip, iliopsoas flexes the hip.

The biceps brachii flexes the elbow and supinates the forearm; the triceps brachii extends the elbow.

Levers: first class (neck extension), second class (calf raise at the ankle), third class (biceps curl - most common in the body).

Neutral spine preserves its natural curves; pelvic tilt (anterior/posterior) alters lumbar load and should be cued deliberately.

Knee tracking over the second toe reduces valgus stress; the knee should not extend past a comfortable range under load.

ATP-PC (phosphagen) system: maximal intensity, ~0-10 seconds, no oxygen required, fast fatigue.

Anaerobic glycolysis: high intensity, ~10 seconds to ~2 minutes, produces lactate and hydrogen ions that drive fatigue.

Oxidative (aerobic) system: sustainable beyond ~2 minutes, requires oxygen, yields the most ATP per glucose molecule.

The aerobic system is the primary energy source for the steady-state cardiorespiratory segment of a group class.

Heart rate max estimate: 220 minus age; moderate intensity is roughly 64-76% of HRmax, vigorous is roughly 77-93%.

The talk test: able to converse comfortably indicates moderate intensity; unable to speak in short sentences suggests vigorous.

Stroke volume rises with training; cardiac output = heart rate × stroke volume.

Resting heart rate tends to decrease with aerobic conditioning due to increased stroke volume and parasympathetic tone.

Blood pressure response to exercise: systolic rises with workload; an abnormal excessive rise or dizziness is a stop signal.

Warm-up: 5-10 minutes, progressive movement rehearsal plus dynamic mobility; static stretching is not the primary warm-up mode.

Cardiorespiratory segment: 20-40 minutes of continuous or interval work, intensity matched to class level and goals.

Muscular strength/endurance segment: 10-15 minutes, balanced push/pull and upper/lower, with adequate rest between sets.

Flexibility and cool-down: 5-10 minutes, held stretches of roughly 15-30 seconds per muscle group after heart rate falls.

Choreography building blocks: base move, variation (add arms, change direction, add impact), combination, then transition.

Cue timing: give the pre-cue one phrase (typically 8 counts) before the change, then the execution cue on the beat.

Verbal cue types include directional (right/left), numerical (count-ins), motivational, and corrective/technique cues.

Progression options: increase impact, increase range of motion, add travel, add lever length, or increase tempo - apply one variable at a time.

Pre-participation screening: use a health history/readiness questionnaire and refer participants with known risk factors to a physician.

Informed consent and a documented emergency action plan (EAP) are baseline professional requirements before class.

The PAR-Q-style screen flags chest pain, dizziness, joint problems, and physician-restricted activity as referral triggers.

Stop-exercise signs: chest pain, severe shortness of breath, dizziness, nausea, pale or cold sweat, and joint pain.

RICE for acute soft-tissue injury: Rest, Ice, Compression, Elevation - ice in short intervals, not directly on bare skin for prolonged periods.

Floor surface should be non-slip and shock-absorbing; equipment must be inspected before each class and defects removed from use.

Instructor scope of practice: teach exercise, do not diagnose, prescribe, or provide medical or nutritional treatment.

Professional liability protection depends on current certification, documented consent, and adherence to published safety guidelines.

Hydration and environmental control: monitor room temperature and humidity, and encourage water breaks during high-intensity work.