unit 8

Question 1

build strength in

Answer 1

heart lungs and leg muscles

Question 2

time on treadmill in 2g and 3g

Answer 2

2g= 12-23
36=14

Question 3

another benefit to the tread block

Answer 3

structured and various experiences

Question 4

FITT for treadmill

Answer 4

F= 3-5 days per week
I= moderate to vigorous
T= 20-60. minutes
T= continuous movement

Question 5

what are benefits of the tread block

Answer 5

-Helps meet the ACSM FITT Guidelines for Cardiovascular Training
-Correctly checked
Improves strength in the leg muscles
-build strength of the heart and lungs
-offers a structured and varied workout experience

Question 6

interval =

Answer 6

work effort + recovery efforts

Question 7

Work Efforts are designed to

Answer 7

challenge your body

Question 8

recovery efforts

Answer 8

can be either Active Recovery or Passive Recovery.

Question 9

position one on treadmills

Answer 9

head, eyes and neck position

Chin is parallel to the ground
Eyes are straight ahead to prevent slouching

Question 10

position 2 on treadmills

Answer 10

shoulders

Shoulders are down and away from their ears
Keep shoulders relaxed and moving easily
Lift and open chest

Question 11

position 3 on tread

Answer 11

elbow arm drive
Bent at 90 degrees (or slightly less)
Close to the body (but not touching)
Moving forward and backward at the same speed as the lower body

Question 12

position 4 on tread

Answer 12

foot position
In line with their knee and hitting the treadmill in a controlled manner
Landing under the hips, not out in front of your body

Question 13

position 5 on tread

Answer 13

Engaging Anchors and Muscle Recruitment

Question 14

holding onto the rails

Answer 14

Coaches may find members holding onto the rails or display screen to maximize speed or for increased stability. This should be avoided in order to use proper walking and running biomechanics and prevent injury. In addition, holding onto the rails prevents core activation while walking or running and decreases the ability of the trunk to stabilize the body. Coaches should remind members that they will be more successful if they lower their speed to a controllable range and let go of the rails.

For a member who is holding on for increased stability, coaches must encourage them to:

Decrease speed, stand appropriately, and focus on their arm drive
Let go of the rails to activate their core and increase the ability of their trunk to stabilize their body
Lower their speed to a controllable range

Question 15

jumping the rails

Answer 15

umping the rails refers to members who use the side handles to lift their feet off of a moving treadmill belt and place them on the side rails. While some members do this after an All Out, others may do this to get a drink, tie their shoes, or wipe off during a block.

This can lead to hamstring and lower-body injuries and can even cause blood pooling.

While on the treadmill, the deceleration phase of running is very important to help slowly decrease the heart rate and keep the member in control of their body. Members who jump the rails may also need education on properly controlling their speed. This is a significant opportunity for a one-on-one individualized interaction focused on educating the member on the “why” and importance of not jumping the rails.

Question 16

treadmill surfing

Answer 16

treadmill surfing refers to members riding off the back of the treadmill as it decelerates and jumping to the ground. Treadmill surfing may occur during Run/Row templates and should be addressed immediately to prevent injury.

Question 17

3 parts of coaching Tread Blocks:

Answer 17

1. Timing
2. Directing
3. Checking-In

Question 18

2 types of timing

Answer 18

running clock
reset every effort

Question 19

Timing

Answer 19

By maintaining precise timing, you create a structured and well-paced class environment. Each interval’s assigned duration helps members understand the intensity and effort required, enabling them to work appropriately. Consistency in timing also promotes efficiency, ensuring that members can make the most out of their workout within the allotted time.

Moreover, accurate timing not only establishes credibility but also fosters trust among members. When they can consistently rely on your precise timing cues, it instills in them a profound sense of confidence, knowing that you have their best interests in mind. Whether it’s a 2-minute Push or a 1-minute Walking Recovery, members trust the assigned durations for each OTF Effort within the intervals of each Tread Block.

Question 20

directing

Answer 20

where -when saying the effort, you’re telling them where they are going
when - saying the countdown, telling them when to get there
what-feeling+ desired HR or breathing response

Question 21

Treadmill Overview

Answer 21

1.Provide total duration of the block
2.Provide the pattern of the block from the Tread Header
3.Provide the GOAL of the block
** ONLY provided at the START of each Tread Block; however, the goal is reinforced throughout**

Question 22

checking in

Answer 22

Check-ins during a Tread Block are your opportunity to set members up for success and help them know they can finish the effort. The importance of doing check-ins throughout helps members maintain motivation, allows them the knowledge to adjust their intensity (if needed), and empowers them to overcome negative self-talk. Knowing what is coming gives people the confidence that they can do the work ahead.

But remember, it’s about saying the right thing at the right time. Providing a check-in too early or too late can have the opposite impact and cause members to feel discouraged. With that in mind, remember that WHEN you give a check-in is key and WHAT you say is important.

Question 23

What are the 3 Parts of Coaching Tread Blocks?

Answer 23

checking in
directing
timing

Question 24

To ensure your timing is accurate, you can time the stopwatch with your verbal cues.

Answer 24

3”- No Action

“2”- Press Stop

“1”- Press Reset

“Effort”- Press Start

Question 25

What do you say when completing a check-in?

Answer 25

Reminder of Biomechanics

Incorrectly unchecked
Motivation

desired HR response