ISSA Group Fitness Instructor cheat sheet

Energy system timeline: ATP-PC (phosphagen) covers maximal effort from 0 to about 10 seconds; anaerobic glycolysis covers roughly 10 seconds to 2 minutes; oxidative metabolism dominates beyond about 2 minutes and at rest.

Cardiac output: Q = heart rate × stroke volume. During progressive exercise, stroke volume plateaus near 40-60% of maximal capacity, so further rises in Q come mainly from heart rate.

Estimated maximal heart rate = 220 − age (standard deviation roughly ±10-12 bpm). Karvonen method: target HR = ((HRmax − HRrest) × intensity%) + HRrest.

Proprioceptors: the muscle spindle detects the rate and magnitude of stretch and triggers the stretch reflex; the Golgi tendon organ detects tension and triggers autogenic inhibition.

Length-tension relationship: active force is greatest at resting sarcomere length where actin-myosin overlap is optimal; overly shortened or lengthened positions reduce force.

Force-velocity relationship: concentric force decreases as shortening velocity increases, while eccentric actions can produce roughly 120-150% of maximal concentric force.

Joint actions by plane: sagittal = flexion/extension, frontal = abduction/adduction and lateral flexion, transverse = internal/external rotation and horizontal abduction.

Acute cardiorespiratory responses: heart rate, stroke volume, cardiac output, ventilation, and systolic blood pressure rise, diastolic pressure stays nearly unchanged, and blood flow is shunted to active muscle.

Valsalva maneuver (forced exhalation against a closed glottis) sharply raises intrathoracic pressure and blood pressure; cue continuous breathing with exhalation during the effort phase.

Standard class template: 5-10 minute warm-up, 20-40 minute conditioning, 10-15 minutes muscular endurance/strength, 5-10 minute cool-down and flexibility.

Music is counted in 8s; four consecutive 8-counts form a 32-count phrase. Change or layer a pattern on count 1 of a phrase, not mid-count.

Typical tempos: warm-up 120-130 BPM, cardio 128-140 BPM, step-based classes 128-132 BPM, resistance/strength segments 120-130 BPM, cool-down and stretching below 120 BPM.

Progression ladder: base move → add travel → add arm line → add impact or intensity option. The base move must remain recognizable after every layer.

Rule of two: introduce no more than two new patterns per block, and rehearse each new 8-count at least 4-8 times before adding a layer.

Repetition reduction (32 → 16 → 8 counts) is the standard tool for keeping a class aligned with faster music without losing the pattern.

Alternate lead legs and movement planes every phrase or two; sustained single-leg leading and repeated same-plane work raise overuse risk.

Track selection criteria: clear 4/4 phrasing in 32-count blocks, lyrics appropriate to the audience, tempo matching the target intensity, and volume low enough that cueing is audible without shouting.

Anticipatory cueing: deliver the verbal or visual signal 4-8 counts before the change so participants prepare rather than react a beat late.

Three cueing channels: verbal (name, count, direction), visual (demonstration, gesture, hand signal), and kinesthetic (imagery, tactile guidance); combining channels outperforms any single channel.

Mirroring rule: when facing the class, the instructor moves left while calling right, so participants' bodies match the spoken direction.

Voice mechanics: project from the diaphragm, speak on strong beats, keep pitch up, hold the microphone about a fist-width from the mouth, and avoid shouting over the music.

Positioning: instructor at the apex of a triangle with staggered rows, participants never directly behind one another, and nobody with their back to the mirror if the room has one.

Feedback standard: specific, immediate, and positive - name the observable behavior and its result rather than offering vague praise.

Managing disruption: use proximity and a quiet private word; never single out, embarrass, or argue with a participant during class.

PAR-Q+ plus informed consent must be completed and filed before the first session; any 'yes' answer requires medical clearance before moderate or vigorous exercise.

Cardiovascular risk factors to screen: age (men ≥45, women ≥55), family history of premature CVD, smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, and prediabetes.

Blood pressure decision rule: resting ≥140/90 warrants referral for follow-up; ≥180/110 or any symptomatic reading (chest pain, dizziness, shortness of breath) means stop and refer.

Pregnancy modifications: avoid supine positions after about 20 weeks (supine hypotensive syndrome), avoid prolonged motionless standing, avoid breath-holding, and reduce fall-risk movements.

Space planning: allow roughly 1.5-2 m² per participant, keep equipment out of walkways, and inspect flooring for trip hazards and moisture before class.

Room targets: temperature near 20-22°C, humidity below 60%, and adequate air exchange; in hot or humid conditions lower intensity and schedule more water breaks.

Acute soft-tissue injury: stop activity, protect the area, and apply RICE (rest, ice, compression, elevation); ice 15-20 minutes with a cloth barrier, and refer for deformity, severe swelling, or inability to bear weight.

Scope of practice: screen, design, and lead exercise; do not diagnose, prescribe diets, or treat injuries - refer those questions to licensed professionals.

Carry individual professional liability insurance; a facility's policy generally does not extend coverage to independent contractors or outside classes.

Keep CPR/AED certification current; most certifying bodies require renewal every two years with continuing education units and a hands-on skills check.

Records to maintain: PAR-Q+, informed consent, health history, attendance, and incident reports - stored securely and confidentially with retention periods set by state law and insurer requirements.

Older adults: prioritize balance, chair or wall support, controlled range of motion, and longer warm-ups; monitor for orthostatic dizziness on position changes.

Hypertension: avoid breath-holding and sustained overhead isometric holds; keep intensity moderate and check for dizziness, headache, or unusual shortness of breath.

Diabetes: watch for hypoglycemia signs (shakiness, sweating, confusion); keep fast-acting carbohydrate available and encourage glucose checks before and after exercise.