Cardiorespiratory endurance

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HEALTH RELATED COMPONENTS OF FITNESS
The purpose of a group exercise classes to
enhance health-related components of fitness.
These include

• Cardio-respiratory endurance
• Muscular strength and endurance
• Flexibility
• Body composition

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HEALTH RELATED COMPONENTS OF FITNESS
Possible group exercise classes

• High/low impact
• Kickboxing
• Hip-hop
• Latin dance
• Yoga
• Pilates
• Tai Chi

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STUDENT CENTERED VS TEACHER CENTERED INSTRUCTION
A teacher centered instructor can lead to
dependence, intimidation, unrealistic goals and a
reliance on quick fixes. A student centered
instructor strives to establish an atmosphere of
independence, encouragement, attainable goals and
reality.
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CREATING A HEALTHY EXERCISE ENVIRONMENT
Besides being positive role models, you need to
establish a comfortable environment for
participants. Education. Motivation and creative
content are not the only factors that keep
participants coming back. You must not upset
their feelings or emotions.
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CREATING A HEALTHY EXERCISE ENVIRONMENT
Wear professional attire that is not too
revealing and will make all participants
comfortable. Display body image educational
material at strategic locations. Use positive
motivational strategies. Choose music that sends
a positive image.
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TEACHING A MIXED LEVEL CLASS
Teaching a class with both beginner and advanced
participants can be challenging. Classes can be
designed around the duration of the class. Short
classes 30 minutes for low level
fitness. Medium length 45 minutes for average
fitness Long length 60 minutes for high level
fitness
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KNOW YOUR PARTICIPANTS
Knowledge of a participants personal health is
an essential part of providing excellent customer
service. All participants should complete a short
medical history and consent form.
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ORIENT NEW PARTICIPANTS
Provide information about exercise and the
classes that are available. Show them around the
centre and ask them if they have any further
questions about the classes they wish to attend.
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CREATE A POSITIVE ATMOSPHERE

• Introduce yourself to all of the participants
• Wear attire and footwear that match the
  population and tell them what is appropriate to
  wear.
• Explain the class format and review what
  participants can expect.
• Give positive motivational cues, smile and be
  energetic with body language cues.

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FOUR CLASS SEGMENTS

• Warm-up and stretch
• Cardio-respiratory
• Muscular conditioning
• Flexibility

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MUSCLE BALANCE
Group exercise classes are an opportunity to
balance work from daily living. Muscles must be
exercised so that body symmetry is gained.
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BALANCE
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MUSCLE BALANCE AND FLEXIBILITY
If a person has a great deal of flexibility in a
particular muscle group, you may need to emphasis
strengthening exercises. If a person has extra
strength you need to emphasis flexibility.
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PROGRESSIVE FUNCTIONAL TRAINING
Progression refers to progressively overloading
the bodys systems and increasing the training
stimulus over time to cause a gradual increase in
fitness adaptations.
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LEVEL 1
Isolate and educate. Focus on muscle isolation
and train participants to selectively train
individual muscle groups. These exercises are
generally quite safe.
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LEVEL 2
Add external resistance with weights, increased
lever length, or elastic bands or tubes. Keep
stabilizer movements to a minimum.
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LEVEL 3
Add functional training positions. Select
exercises that progress body position to sitting
or standing.
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LEVEL 4
Combine increases function with
resistance. Resistance may be gravity, weights,
tubes or bands. Overload is increased on the core
stabilizers.
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LEVEL 5
Multiple muscle groups with increased resistance
and core challenge. Multiple muscle groups and
joints actions are used simultaneously.
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LEVEL 6
Add balance, increased functional challenge,
speed and rotational movements. Balance on one
leg use of the fit ball, plyometric movements
etc.
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MUSIC FOR GROUP EXERCISE
Music is a vital part of most group exercise
classes. Beat the smallest musical division of a
phrase. They are divided into downbeats and
upbeats.
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MUSIC FOR GROUP EXERCISE

• Measure the basis organization unit.
• A 4 beat measure consists of
• Downbeat
• Upbeat
• Downbeat
• upbeat

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MUSIC FOR GROUP EXERCISE
Phrase consists of at least 2 measures of
music. A 32 count phrase equals 8 measures of 4
beats.
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WARM-UP
Rehearsal moves are a less intense version of the
movement patterns that participants will perform
during the cardio-respiratory portion of the
class. New patterns can be taught during the
warm-up.
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WARM-UP
Flexibility via dynamic range of movement
patterns should always be conducted under the
control of the participant. Movements should be
fluent and smooth and not extend outside the
normal range of movement.
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CARDIORESPIRATORY TRAINING

• Gradually increase the intensity
• Use a variety of muscle groups and minimize
  repetitive movements
• Promote participant interaction and encourage fun
• Demonstrate movement options and give clear
  verbal cues and directions
• Use appropriate music

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MOVEMENT OPTIONS AND VERBAL CUES
The fitness leader should give clear cues with
hand movements and associated verbal cues. These
are normally given just before the movement
changes direction.
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PARTICIPATION INTERACTION AND ENJOYMENT

• Many people derive a great deal of satisfaction
  and a feeling of belonging from interacting with
  other class members. This increase in self
  esteem, through exercise and social contact, is
  as important as the physical changes that take
  place.

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MUSCULAR CONDITIONING

• Stress Adaptation
• Increasing the intensity of the workout by
  increasing the number of repetitions or the
  amount resistance should be gradual and
  progressive. Sudden increases in intensity (e.g.,
  doubling the number of repetitions or resistance)
  could result in muscle damage. Cue and instruct
  your participants so that musculoskeletal stress
  adaptation can occur "Add 0.5 to 1 KG if you are
  able to perform 15 or more repetitions." "Go to
  the next thickness of rubber band and decrease
  your number of repetitions. "

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MUSCULAR CONDITIONING
Rebuilding Time When a muscle is stressed beyond
its normal limitations, time is needed for
repair, recovery, and positive physiological
change. Generally, 1 to 2 days (24-48 hr) is
required, so resistance and particularly strength
training should be performed every other day.
Training can occur daily, but different muscle
groups need to be emphasized, especially if
intensity is high.
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MUSCULAR CONDITIONING
Controlled Speed of Movement Slow, smooth, and
controlled movement ensures consistent
application of force throughout the range of
motion. Keep in mind that the use of faster music
tempos (? 130 beats/min) increases momentum and
the risk of injury. Slower music tempos (-116
beats/min) demand control and strength. If you
want to progress a class, use slower music tempos
as the class session proceeds.
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MUSCULAR CONDITIONING
Full Range of Motion Use the full range of motion
of the muscle and joint structure to help
preserve flexibility. Training the muscles and
tendons through a greater range of motion enables
more muscle fibers to perform work. "Pulsing" (or
performing only a limited range of motion) is
discouraged unless limited range of motion is
your goal, as in some abdominal work. Limited
range of motion may be appropriate for
rehabilitation or to avoid injury for example,
perform partial range of motion during weight
training to help an injured rotator cuff to heal.
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MUSCULAR CONDITIONING
Training Specificity To increase muscle
endurance, train with less resistance and more
repetitions. If you want to increase muscle
strength, emphasize weight or resistance and
decrease repetitions. Individuals who need equal
amounts of strength and endurance (triathletes)
may have a difficult time training to meet and
maintain both of these demands.
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FLEXIBILITY TRAINING
Safety issues Participants must take precautions
when stretching. Ballistic (bouncy) stretching
and passive overstretching can be dangerous and
possibly lead to injury.
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HIGH LOW IMPACT
Training Specificity To increase muscle
endurance, train with less resistance and more
repetitions. If you want to increase muscle
strength, emphasize weight or resistance and
decrease repetitions. Individuals who need equal
amounts of strength and endurance (triathletes)
may have a difficult time training to meet and
maintain both of these demands.
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TECHNIQUE AND SAFETY CHECK

• SAFETY CHECK
• To help keep your classes safe, observe the
  following recommendations.
• REMEMBER TO
• provide a variety of moves (front to back side to
  side, and right to left),
• roll through the entire foot with each jump,
• be careful with lateral foot movements,
• keep the back heel up when performing lunges,
• be careful with sudden directional changes, and
• always give an option for turning steps.

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HIGH LOW IMPACT

• AVOID
• too much high impact,
• too many jumps on one leg in a row (no more than
  eight),
• too many repetitive moves that stress the
  musculoskeletal system,
• excessive momentum,
• knee and elbow hyperextension,
• keeping arms overhead for prolonged periods of
  time, and
• using ankle weights.

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HIGH LOW IMPACT VISUAL CUES