NETA GEI cheat sheet

Cueing sequence: verbal (counts, directions) → visual (hand signals, demonstration) → kinesthetic (manual guidance only with consent).

Music speed: 32-count phrase = 8 counts × 4 beats; BPM for warm-up 120–134, cardio 128–150, cool-down 100–120.

Class ratio: instructor-to-participant max 1:20 for high-impact or complex choreography; 1:30 for low-impact.

Verbal cue timing: give the next move 4–8 counts before the transition; use directional cues (right/left, front/back) and number counts.

Demonstration mirroring: face the class and mirror left/right; when teaching from behind, use same-side cues.

Progression/regression: offer 2–3 options per exercise (base, progression, regression) and name them clearly.

Feedback: use specific, positive, and corrective feedback; limit to 1–2 key points per exercise.

Safety check: scan room for spacing, floor hazards, and participant form every 2–3 minutes; adjust intensity via tempo or range.

Professional scope: GEI may instruct within certification; refer medical questions, pain, or injury to qualified healthcare providers.

Muscle actions: agonist (prime mover), antagonist (opposite), synergist (assist), stabilizer (fixate).

Planes and axes: sagittal (flexion/extension), frontal (abduction/adduction), transverse (rotation).

Joint actions: flexion decreases angle; extension increases; abduction away from midline; adduction toward; circumduction combines.

Muscle fiber types: Type I slow-twitch (endurance), Type IIa fast-twitch oxidative, Type IIx fast-twitch glycolytic.

Energy systems: ATP-PCr (0–10 s), glycolytic (10 s–2 min), oxidative (>2 min); intensity determines dominant system.

FITT-VP: Frequency, Intensity, Time, Type, Volume, Progression; use for program design.

Heart rate max estimate: 220 − age (or Tanaka: 208 − 0.7 × age); moderate intensity 64–76% HRmax, vigorous 77–93%.

RPE (Borg 6–20): 12–13 = moderate, 14–16 = vigorous; talk test: can talk but not sing = moderate.

Biomechanics: lever classes (1: see-saw, 2: wheelbarrow, 3: most limbs); stability increases with larger base and lower center of gravity.

Standard class structure: warm-up (5–10 min), conditioning (20–40 min), cool-down (5–10 min), flexibility (5–10 min).

Choreography building blocks: 32-count phrase = 4 × 8-count blocks; use repetition-reduction (add on) or holding pattern.

Movement selection: include multi-planar, multi-joint exercises; balance pushing/pulling and upper/lower body.

Intensity manipulation: change tempo, range of motion, lever length, impact, or add propulsion.

Choreography safety: avoid repetitive high-impact >4 consecutive minutes; include active recovery intervals.

Cueing layers: add verbal cues first, then visual, then kinesthetic; ensure mastery before adding complexity.

Music phrasing: match movement changes to 32-count phrases; downbeat = count 1; use 8-count blocks for transitions.

Class format examples: warm-up → cardio → strength → cool-down → stretch; or interval circuit (work:rest ratio 1:1 or 2:1).

Pre-activity screening: use PAR-Q+ or equivalent; if yes to any question, require medical clearance before participation.

Emergency action plan: know AED location, emergency exits, phone access; check equipment before class.

Contraindicated exercises: avoid unsupported spinal flexion, ballistic stretching, and deep knee bends beyond 90° for at-risk participants.

Injury prevention: proper warm-up, gradual progression (10% rule), hydration, and appropriate footwear.

Scope of practice: do not diagnose, treat, or prescribe; refer to physician, physical therapist, or dietitian as needed.

Informed consent and confidentiality: obtain consent, keep records secure, follow HIPAA-like privacy standards.

Professional liability: maintain current certification (e.g., NETA GEI), CPR/AED, and liability insurance.

Environmental safety: floor surface, temperature (68–72°F), humidity, spacing (≥6 ft between participants).

Reporting: document incidents objectively; report equipment malfunctions; follow facility policies.