ISSA Group Fitness Instructor flashcards

33 cards. Read the term and the definition here. The deck at the top of this page is optional.

Phosphagen (ATP-PC) system

Supplies ATP for roughly the first 5-10 seconds of maximal effort using stored creatine phosphate; powers sprints, jumps, and heavy single repetitions.

Fast glycolytic system

Breaks down glucose anaerobically to produce ATP for about 10 seconds to 2 minutes; lactate accumulates and contributes to fatigue as duration extends.

Oxidative energy system

Aerobic ATP production from carbohydrate and fat inside mitochondria; dominant at rest and during sustained activity lasting beyond roughly two minutes.

Muscle spindle

Stretch receptor inside the muscle belly that detects the rate and magnitude of lengthening; triggers the stretch reflex to resist rapid elongation.

Golgi tendon organ

Tension sensor at the muscle-tendon junction; excessive tension triggers autogenic inhibition that relaxes the muscle and protects the joint from injury.

Eccentric contraction

The muscle lengthens while producing tension, generating high force at low oxygen cost; controls lowering phases and contributes to delayed-onset muscle soreness.

Length-tension relationship

A muscle produces the greatest active force at resting length, where actin-myosin overlap is optimal; shortening or lengthening too far reduces force output.

Cardiac output equation

Q = heart rate × stroke volume. Cardiac output rises during exercise mainly through heart rate once stroke volume plateaus near 40-60% of maximal capacity.

32-count phrase

Standard music structure of four 8-count blocks; choreography is built, rehearsed, and changed on these phrase boundaries rather than mid-count.

Warm-up tempo

Music near 120-130 BPM used for the general warm-up; raises core temperature, rehearses movement patterns, and prepares joints for conditioning.

Cardio BPM range

Group cardio typically runs 128-140 BPM; step-based classes usually stay at 128-132 BPM to keep impact and footwork controlled.

Repetition reduction

Simplifying a pattern by halving or quartering the repetitions so the class keeps pace with faster music while advanced members add options.

Movement layering

Adding one element at a time to a base move, such as arms, travel, pivot, or impact, so participants can choose a level that fits.

Cool-down purpose

Five to ten minutes of gradually reduced intensity plus static stretching; supports venous return, returns heart rate toward resting, and reviews the session.

Music selection criteria

Tempo matches target intensity, 32-count phrasing is clear, lyrics suit the audience, and volume lets the instructor be heard without shouting.

Anticipatory cueing

Verbal or visual signal delivered four to eight counts before a change so participants prepare rather than react a beat late.

Three cueing channels

Verbal words, visual demonstration or gesture, and kinesthetic imagery or touch; layering channels improves learning and safety in mixed-level classes.

Cueing on the move

Speaking on the strong beats while continuing to demonstrate; keeps the voice above the music and uses consistent directional language throughout.

Triangle formation

Class arrangement with the instructor at the apex so every participant can see the demonstration; stagger rows instead of stacking columns directly behind each other.

Mirroring

The instructor faces the class and moves left while calling right, so participants' movements match the spoken direction rather than the instructor's body.

Specific positive feedback

Names the behavior and its result, such as 'good knee alignment, Maria,' delivered immediately to reinforce safe technique and sustain participation.

Professional boundaries

Keeping the relationship focused on exercise, avoiding personal or medical advice outside scope, and referring concerns to qualified licensed professionals.

PAR-Q+

Seven-question readiness screen; any yes answer means medical clearance is required before the participant begins moderate or vigorous exercise.

Informed consent

Signed document explaining the purpose, risks, benefits, and the right to stop; obtained and filed before the first class session.

Supine hypotensive syndrome

After roughly 20 weeks of pregnancy the uterus compresses the vena cava when lying flat; use left-side lying, an incline, or seated options instead.

Emergency action plan

Written, rehearsed steps covering recognition, response, EMS activation, AED retrieval, and documentation; posted where staff can reach it quickly.

RICE protocol

Rest, ice, compression, and elevation for acute soft-tissue injury; ice 15-20 minutes with a cloth barrier, then reassess and refer if severe.

Room environment targets

Temperature near 20-22°C, humidity below 60%, and adequate ventilation; hot humid rooms raise heat-illness risk during intense intervals.

Scope of practice

The instructor's legal boundary: screen, design, and lead exercise, then refer medical, dietary, and rehabilitation questions to licensed professionals.

Liability insurance

Professional policy covering claims of negligence during instruction; studio or facility insurance does not automatically extend to independent instructors.

Participant records

Screening forms, consents, attendance, and incident reports stored securely and confidentially; retention periods follow state law and insurer requirements.

Special population modification

Adjust intensity, impact, range of motion, and complexity, and offer seated or supported options while monitoring individual responses throughout class.

CPR/AED certification

Current hands-on certification that most employers and certifying bodies require, typically renewed every two years with a skills check.