Handouts- part 2 - Health and Exercise Connections, LLC

Physical Environment
ƒ Important for safety of participants
ƒ Effectiveness of the class
ƒ Satisfaction of the participants
ƒ Instructor should be adaptable
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Exercise Room or Area
ƒ Needs to be large enough for the class
ƒ Distractions should be minimized
ƒ Sound system and microphone should be
sufficient
ƒ Temperature should be appropriate
ƒ Humidity should be controlled
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Exercise Surface: Flooring
ƒ Resilient surfaces
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Necessary for high impact activity
Safe for all types of activities
Floated wood floors provide the most give
Impact padding under tile, wood or carpet
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Exercise Surface: Flooring
ƒ NonNon-resilient surfaces
ƒ No flexibility or give in the surface
ƒ Usually tile or carpeting on concrete
ƒ Not appropriate for high impact exercise
formats
ƒ Appropriate for weight training
ƒ Appropriate for nonnon-impact fitness classes
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Exercise Surface: Flooring
ƒ Carpeting
ƒ May not be safe for many fitness classes
ƒ Creates friction and drag from the carpet to
the sole of the shoe
ƒ Potential for torque of the knee and hip
ƒ Injuries could be severe
ƒ Prevent turns, twists, pivots and keep to
lateral or front and back movements
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Potential Obstacles in Room
ƒ Too many participants
ƒ Structural obstacles
ƒ Pillars, half walls, steps, declines
ƒ Equipment necessary for class
ƒ Steps, weights, bars, bands
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Acoustics
ƒ Relates to the sound in the room due to ceiling
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and wall surfaces and sound systems
Volume should not be too loud
Factor in the size of the room
Factor in the number of people
Factor in microphone availability
May need to modify
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Sound System
ƒ Be familiar with the sound system at the
facility
ƒ Make sure that it is working prior to the
class
ƒ Test the volume prior to class
ƒ Use of a microphone
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Anticipatory Cueing
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Very important leadership skill
Allows participants to easily follow instruction
Necessary for smooth transitions
Necessary to maintain or increase intensity
Important to the safety of the participants
Should be done prior to the upcoming
movement
ƒ Use a combination of verbal and visual
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Verbal Cueing
ƒ Cue the step
ƒ Cue the direction
ƒ Cue the foot work
ƒ Count down
ƒ Provide alignment and safety direction
ƒ Verbal previews
ƒ Motivational cueing
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Visual Cueing
ƒ Utilizes arm and hand movements
ƒ Usually developed by the instructor
ƒ Important to develop your own so that the
class can become familiar
ƒ Become automatic over time
ƒ May provide visual preview
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Cueing Techniques
ƒ Video clip
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Music: The Research
ƒ Growing body of evidence in the study of the
effects of music on physiology of movement
ƒ Studied in individuals, extrapolated to GEI
ƒ Suggests that tempo, type and loudness of
music do have physiological effects on
perceived exertion
ƒ Increased heart rate and endurance time
ƒ Women respond more favorably to music
intensity
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Importance of Music to Group
Exercise Instruction
ƒ Sets the tempo for the class
ƒ Allows participants to follow together
ƒ Sets the tone and energy for the class
ƒ Warm up
ƒ Body of the class
ƒ Cool down
ƒ Helps to motivate participants
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Appropriate Music Choice
ƒ Music should fit the level and intent of the
class
ƒ Incidental role
ƒ Prominent role
ƒ Should change over time for variety
ƒ Should be appropriate for demographics
ƒ Should be appropriate in content
ƒ Language and meaning
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Musical Motivation
ƒ Four factors that contribute
ƒ Rhythm
ƒ Music tempo and speed
ƒ Increases for intensity
ƒ Musicality
ƒ Melody, orchestration, lyrics and song structure
ƒ Cultural influences
ƒ Music in the region
ƒ Social background
ƒ Association
ƒ Evokes emotional response
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Understanding Music
ƒ Beats per minute (BPM) represent
tempo and a measure of time
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Cardio respiratory training 135135-155 BPM
Step classes 118118-130 BPM
Cool down 100 BPM or below
Incidental music can be variable
Spinning and circuit may depend on structure
of the class
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Understanding Music
ƒ Phrasing is a grouping of beats to create a
measure, 4, 8, 16, 32 beats
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Most aerobic dance type formats use 32 count phrase
4 sets of 8 which creates a convenient choreography block
The concept of musical layering
Professional fitness music
ƒ Created for particular class formats
ƒ Appropriate bpm
ƒ Phrasing is standard
ƒ Creating your own music
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Class Formats
ƒ CardioCardio-Choreographed
ƒ CardioCardio-NonNon-choreographed
ƒ Strength training
ƒ Spinning®
Spinning®
ƒ Cardio/Strength combinations
ƒ Mind/Body
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Cardio Format Choreographed
ƒ Commercial programs
ƒ Zumba, Balletone, Jazzercise
ƒ Your own choreographed class
ƒ Training systems
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Cardio Format Choreographed
ƒ Advantages
ƒ Becomes familiar and easy to teach
ƒ Decreases the amount of cueing needed
ƒ Intensity increases as class becomes familiar with
moves
ƒ Disadvantages
ƒ Purchased programs can become expensive
ƒ Learning or creating choreography can be time
consuming
ƒ May become boring over time
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Cardio Format
Non-choreographed
ƒ Free style cardio classes
ƒ Sports conditioning
ƒ Boot camp
ƒ Circuit training
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Cardio Non-choreographed
ƒ Advantages
ƒ May attract a wider variety of participants
ƒ Some participants fear choreography
ƒ Allows for people to work out at their own
pace
ƒ No need for musicality
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Format: Cardio Classes
ƒ Primary goal is to increase the heart rate
through repetitive movements of large
muscle groups
ƒ Increases stress on cardiopulmonary
system
ƒ Length should be 3030-60 minutes
ƒ May incorporate equipment into classes to
introduce variety and increase intensity
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Format: Cardio/Strength
Combinations
ƒ Introduces another element to training
ƒ Provides more variety
ƒ Improves muscle strength
ƒ Advantage to those participants that have
no time or interest in weight training
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Strength Classes
ƒ Primary goal to increase muscle strength and
endurance
ƒ Structure and prepre-plan to incorporate
appropriate muscle groups
ƒ Length of class depends on number of muscle
groups 3030-60 minutes
ƒ Targeted or core training
ƒ May use circuit format or partner training
ƒ Can include a variety of equipment
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Format: Mind Body
ƒ Includes classes such as Yoga, Pilates,
Tai Chi etc.
ƒ Moves can be added to any class for variety
or cool down and stretch
ƒ Focuses on core stability and strength
ƒ Includes the mind and contributes to
relaxation
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Inclusion of Equipment
ƒ Can be added to any class
ƒ Creates variety
ƒ Helps to maintain interest of participants
ƒ Can increase intensity
ƒ Can improve strength
ƒ Can improve motor strength, coordination
and performance
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Equipment Options
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Steps
Weights
Bands
BOSU®
BOSU® balance
trainers
ƒ Cones
ƒ Agility ladders
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Hurdles
Kettlebells
Gliding discs
Mini trampolines
Body Bar®
Bar®
Cycling bikes
Indoor rowers
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Equipment Considerations
ƒ Careful and deliberate set up of the room
ƒ Organize for systematic progression
ƒ Make sure there is enough room to
maneuver
ƒ Modify programs as necessary
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Regardless of the Class Format
ƒ Delineate the class by skill and fitness
level
ƒ Create classes for specific populations i.e.
kids, prepre-natal, athletes
ƒ Appropriate programming for equipment
based classes such as Spinning®
Spinning®
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Planning Your Class
1. Goal(s) of the class?
2. For whom is the class intended?
3. What equipment is available?
4. What are the environmental
considerations (i.e. space, location)?
5. Who usually attends the class?
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Class Length
ƒ Most popular class length is 60 minutes
ƒ Spinning®
Spinning® classes 4545-60 minutes
ƒ Express classes 1515-30 minutes
ƒ Super or elite classes can be longer than
an hour
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Key Components of Group
Exercise Class
1. Introduction
2. Warm up
3. Progression/stimulus
4. Cool down
5. Relaxation (if common to class format)
6. Closing
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Component: Introduction
Should be done before every class
Important connection
Introduce yourself and the type of class
Perform KwikScreen®
KwikScreen®
Set a goal for the class
Encourage participants to:
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Listen to their bodies
Work out at their own level & exercise in their ‘comfort zone’
zone’
Take water breaks as needed
Modify movements if necessary
Stay motivated
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Component: Warm Up
ƒ Purpose: Reduce the risk of injury
ƒ Transitions from rest to exercise
ƒ Elevates the body temperature
ƒ Dissociates more oxygen from hemoglobin
ƒ Increases blood flow
ƒ Stretches postural muscles
ƒ Increases elasticity of connective tissue
ƒ Increases range of motion
ƒ Enhances muscular performance
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Structure of the Warm Up
ƒ Length
ƒ 5-10 minutes
ƒ Movements
ƒ Combination of dynamic movements and
static stretching
ƒ Use rehearsal moves that will be incorporated
later in the class
ƒ Never include impact
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Component: Stimulus
ƒ Also known as the conditioning or progression
phase
ƒ Composed of large muscle movements that
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increase cardiopulmonary work
Improves muscle endurance
Improves strength
Improves coordination
Increases flexibility
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Structure of Stimulus Phase
ƒ Length
ƒ 4040-50 Minutes
ƒ Movements
ƒ Large muscle movements of upper and lower
body
ƒ Increasing intensity
ƒ May include traveling, impact, the addition of
equipment i.e. steps
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Component: Cool Down
ƒ Gradual recovery from the stimulus phase
ƒ Returns heart rate, respirations and blood
pressure to rest
ƒ Enhances venous return
ƒ Removes lactic acid from muscles
ƒ Dissipates body heat
ƒ Reduces risk of hypotension and dizziness
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Structure of the Cool Down
ƒ Length
ƒ 5-10 minutes
ƒ Movement
ƒ Decreasing intensity
ƒ Static stretching
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Component: Relaxation
ƒ Some classes benefit from a relaxation
phase
ƒ Examples include Yoga (Savasana), or
meditation in mind body work
ƒ Length is usually 33-5 minutes
ƒ Quiet room or relaxing music
ƒ Instructor may speak or help participants
visualize at this time
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Component: Closing
ƒ Similar to the prepre-class announcement
ƒ Instructor reconnects with class
ƒ Provide positive reinforcement
ƒ Thank everyone for coming
ƒ Encourage them to come back
ƒ Ask for feedback for your class
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