FOUNDATIONS of GROUP EXERCISE Produced in Cooperation with the American Council on Exercise Copyright© 2016 American Council on Exercise®

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All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information retrieval system, is forbidden without the written consent of the American Council on Exercise.

ACE, ACE IFT, ACE Integrated Fitness Training, and American Council on Exercise are registered trademarks of the American Council on Exercise. Other product names used herein are for identification purpose only and may be trademarks of their respective companies.

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Distributed by: American Council on Exercise 4851 Paramount Dr. San Diego, CA 92123 (858) 576-6500 FAX (858) 576-6564 ACEfitness.org

Author: American Council on Exercise Technical Editor: Jessica Matthews Project Editor: Daniel J. Green Art Director: Karen McGuire Production: Nancy Garcia

C16-004 The YMCA and the American Council on Exercise (ACE) have teamed up to enhance community health. ACE is fueled by the passion of more than 58,000 health and wellness professionals worldwide, and the YMCA reaches more than 22 million members in 10,000 communities nationwide. The partnership created by our two organizations is a natural fit, and one that will allow us to more effectively address the health of our nation from multiple angles. ACE, a nonprofit that has helped to provide science-based education to professionals since 1985, will now offer YMCA Foundations of Group Exercise and YMCA Foundations of Strength and Conditioning courses for the YMCA certifications. Our goal with each of these courses is to provide the foundational education you need to enrich your classes and better help the members who come to you for guidance on their health and wellness journeys. They are designed to give YMCA instructors, like you, the foundational knowledge of exercise and movement science to better serve the people participating in healthy living programs at the YMCA. Although the education is not meant to replace National Commission for Certifying Agencies (NCCA)–accredited certification programs, it will help you more effectively engage participants to better understand how to exercise safely and efficiently. Combined with your passion for health and wellness, the education you pursue through the Y will also help you position members to achieve sustainable, healthy change. We are excited to welcome you to the ACE family in the same way that you are part of the Y’s. Professionals like you are the reason why our organization continues to succeed in helping people worldwide achieve their health and wellness goals. We encourage you to continue to pursue science-based health and wellness information, and to stay abreast of the latest fitness trends and research. Arming yourself with reliable, trusted education is the best way to help your members achieve the long-term, healthy change they deserve. Let’s get moving,

TABLE OFCONTENTS

| | | | | The PriorityofTeaching CHAPTER 2: Professional Conduct CHAPTER 1: WELCOME! Balance inGroupExercise CHAPTER 3:

Anatomy &Kinesiology The BasicsofApplied “Meet Your Body”– CHAPTER 4: 19

adoaclr System Cardiovascular Flexibility Muscles Bones The BasicsofHumanMovement Teaching MultilevelClasses ACECodeofEthics Types ofClasses Applying KnowledgetoMovement Posture andPositionsoftheBody

45 45 42 41 62 58 57 55 54 52 49 48 47

| | | | | FITT Principle CHAPTER 5 GLOSSARY Participant Safety CHAPTER 8: Learning, andCueing Types ofTeaching, CHAPTER 7: Three ClassSections CHAPTER 6: 50 50

Music Warm-up Exercise EvaluationCriteria(EEC) SMART GoalSetting Components oftheFITTPrinciple Elements ofSafety Types ofCues Final Phase(Cool-down) Class Body(ConditioningPhase) Understanding EnergyPathways :

1 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved T be ableto: Upon successfulcompletionofthiscourse,participantswill exercise participants,withoutspecialconsiderations ormedicalconcerns. Purpose IN THEYMCAFOUNDATIONS OFGROUPEXERCISECOURSE. ON BEHALFOFTHEAMERICANCOUNCILEXERCISE,WETHANKYOUFORPARTICIPATING WELCOME! YMCA FoundationsofGroupExercise • • • • • (as theforeground orbackground) Identify thetwooptionsforusingmusic ingroupexercise conditioning phase,andfinalphase) Describe thepurposeofeachsection ofclass(warm-up, balance, andhowtointegrateeach intoclassdesign Understand thethreegroupexercise applicationsfor and flexibilitytraining Explain theFITTprincipleforcardiorespiratory, resistance, of groupexercise bones), jointactions,andplanesofmotiontoanymodality Apply abasicunderstandingofanatomy(musclesand formats. The population addressed in this course is made up of apparently healthy group formats. Thepopulationaddressedinthiscourseismadeupofapparentlyhealthygroup information andguidelinesrelevanttosingle-modalityand/orpre-choreographedclass strength, and/orflexibilityclasseswithacomprehensiveknowledgebaseofgeneral he purposeofthiscourseistoprovidethegroupexerciseinstructorcardiorespiratory, outweigh any potential risks?” outweigh anypotentialrisks?” movement patternis class format.Thatsaid,theultimate questionforanyexercise alignment, andsuccessofallparticipants ineachgroupexercise The overallthemeofthiscourseistopromotethesafety, specific videosintheonlinecourse. written activitiespresentedinthisworkbookcorrespondto online coursecomponents.Thefill-in-the-blankandother This workbookisdesignedtobeusedconcurrentlywiththe THEME “Do the overall benefits of this movement “Do theoverallbenefitsofthismovement 2 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Conduct Professional Chapter 1 ¢

ACE CODEOFETHICS 3 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved A ACE CodeofEthics more information. practice andthatheorshemustrefertheindividualtoaregistereddietitianmedicaldoctorfor to loseweight,theinstructorisresponsibleforknowingthatthisgoesbeyondhisorherscopeof As anotherexample,whenaparticipantasksaninstructorforspecificrecommendationsondiet to utilizeonlyapprovedmusic,suchaslicensedmusicmadespecificallyforgroupexerciseclasses. cycling class,theinstructorisresponsibleforcomplyingwithfederalcopyrightlawsandshouldknow For example,whenaparticipantasksaninstructortoplayhisorherfavoritemusicinindoor qualified healthormedicalprofessional. their responsibilities,whilealsoidentifyingwhentheymayneedtoreferaparticipantmore as welltheexpectedprofessionalcodeofconduct.Knowingthishelpsinstructorsunderstand GROUP EXERCISEINSTRUCTORSMUSTBEFAMILIAR WITHTHEIRSCOPEOFPRACTICE Code ofEthics.Thiscodeincludesapromisebytheprofessionalsto: n exampleofacodeconductforhealth,fitness,andwellnessprofessionalsistheACE Establish andmaintainclearprofessionalboundaries Refer clientstomorequalifiedhealthormedicalprofessionalswhenappropriate Maintain theconfidentialityofallclientinformation industry Uphold andenhancepublicappreciationtrustforthehealthfitness Comply withallapplicablebusiness,employment,andintellectualpropertylaws Maintain currentCPRandAEDcertificatesknowledgeoffirst-aidservices practical application Stay up-to-dateonthelatesthealthandfitnessresearchunderstandits Provide equalandfairtreatmenttoallclients Provide safeandeffectiveinstruction NOTES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

–––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Chapter 2 The Priority of Teaching

¢ TEACHING MULTILEVEL CLASSES

YMCA FOUNDATIONS OF GROUP EXERCISE YMCA FOUNDATIONS

5 6 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved exercises suchassquatsorlunges. she willalsomovemoreeffectivelywhentransitioninginto the hip-hinge,clientisnotonlymovingsafely, butheor If aparticipantinclassdemonstratesgood Example: both insideandoutsideofthegroupexerciseclass. knowledge andskillsthattheyneedinordertobesuccessful, as independentpossiblebyimpartinguponthemthe the instructor. Greatteachersstrivetomaketheirparticipants integrity ofmovementthattheydoinclassthepresence a solorun,theyshoulddemonstratethesamequalityand something heavy, gooutdancingataclub,orstretchafter Ultimately, whenparticipantssquatathometopickup transfer thoseskillstoactivitiesoutsideofclass. participants tounderstandhowtakeresponsibilityfortheirownformandbodymechanics, in mindwillhelpinstructorsbecomethebestcommunicatorstheycanbeordertoencouragetheir way asto or thought.Withthatbeingsaid,thegoalandpriorityofaneducatorshouldbetoteachinsucha their participants.Bydefinition,teachingmeanstobringaboutanindependentchangeinbehavior WHEN GROUPEXERCISEINSTRUCTORSTEACH,THEYAREIMPARTINGKNOWLEDGEONTO empower Correct form one’s participantsto alignment in in independently educate participantsaboutthe Instructors shouldrememberthatthebestwaytoteachis mechanics ineverydaylife. he orshehasnotchangedhisherbehaviorandbody discussed anddemonstratedinclassduetothefactthat is notreapingthebenefitsofqualitymovement bathroom sinktobrushhisorherteeth,thentheparticipant form, suchaswitharoundedspinewhenbendingoverthe However, ifathomethisparticipanthingeswithincorrect daily living. just forclass,butenjoymentandsuccessinactivitiesof

execute moves with proper form. Keeping this execute moveswithproperform.Keepingthis Incorrect form purpose of movementsnot

7 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved W appropriate forthem. will helpallparticipantsmasterthemovementsthatare when individualsstruggleorseekgreaterchallenges Learning howtomanipulateeachoftheseconsiderations following considerations,whichformtheacronymDRILLS: Among thewaystocreateprogressionsandregressionsare movement patternandexperiencesuccess. and regressionssothatallparticipantscancontinueanybasic Effective groupexerciseinstructorsareabletoteachprogressions participants. to movementpatternsguaranteesuccessforallclass Instructors, therefore,mustalwaysbepreparedtomakechanges participants tothatclass. Kettlebell Conditioning,”thetruthisthatclassnamesdonotalwaysdrawonlyideal have suggestedclassparticipantlevels,forexample“Yoga forBeginners”or“Advanced Teaching MultilevelClasses physical-activity experiences. participants ofallskilllevelstohavepositive,compelling which areusedtocuethedifficultyofmovementandallow Progressions andregressionsaretwotypesofmodifications, being taughtorperformed,nottheindividualparticipant. label thespecificskillorrelativeintensityofmovement make exerciseseasier).Thesetermswerechosenbecausethey progressions (tomakeexercisesharder)andregressions Throughout thisworkbook,youwillseereferencetoboth • • • • • • • • for an increased challenge during the body-weight squat, for anincreasedchallenge duringthebody-weightsquat, body andcore.If participants inthesameclassare ready hips andknees,itincreasesthe intensity becauseit with handsonthethighs.Thismodification reducesthe regress theexercisebymodifyingit toaquartersquat performing abody-weightsquat,the instructorcan For example,ifaparticipantishavingdifficulty S L I R D movement iscalleda A decreaseinthedifficulty, complexity,a orintensityof movement iscalleda An increaseinthedifficulty, complexity,a orintensityof ntensity, impact ever tability hythm, rangeofmotion,resistance,repetitions irection L ength PROGRESSIONS ANDREGRESSIONS MODIFYING MOVEMENTS THROUGH MODIFYING MOVEMENTSTHROUGH suited fortheparticularclass.Whilesomeclassnamesanddescriptions with aspecialconsiderationand/orskilllevelotherthanthatwhichisideally aptitude, therealityisthatalmosteverygroupexerciseclassincludessomeone hile itwouldbeeasiertoinstructparticipantswhoallpossessthesamefitness decreases regression progression. the range of motion of the therangeofmotion . stability

of the upper oftheupper typically true that the most experienced, intense, and comfortable typically truethatthemostexperienced,intense,andcomfortable Though thereareoftenexceptionsforavarietyofreasons,itis Instructors mustbeawareofallclassparticipantsattimes. something positive ormotivational. the suggestedcorrection second,andthenfinishing with feedback, offeringsomethingpositive first,mentioning When makingsuggestionstoparticipants, trytolayerthe following sayinginmind: class participantscanachievesuccess.To dothis,teachwiththe teaching groupexercise,instructorsneedtoteachsothatALL level number, suchas“thisisalevel2option.”Ultimately, when they couldcall“progressionsandregressions”ornamebytheir aware oftheneedtooffervariousoptionsformovements,which When instructorsteachsuchmultilevelclasses,theyshouldbe to theskillsthisgroupcanperformas“level1.” regression optionsfrominstructors.Instructorssometimesrefer less-developed skillsetformovementsandthereforeneedmore toward therearofclassroomandsometimespossessa Participants whoarenewtoclassorlessfitoftencongregate can performas“level2.” regressions. Instructorssometimesrefertotheskillsthisgroup most skillstheinstructorshowsbeforeofferingprogressionsor congregate towardthecenterofroomandareabletodo Participants withaverageskillandintensityneedsoften perform as“level3.” more. Instructorssometimesrefertotheskillsthisgroupcan request withprogressionsofmovements,andsometimeseven Such participantsareusuallyabletodoallskillsthatinstructors participants tendtocongregatetowardthefrontofroom. Have anearforthefrontrow, aneyeforthemiddle EYES, EARS,HEART greater stabilitychallenge. by increasingthe This modificationproducesan hold theirarmsoverheadorstraightoutinfrontofthem. the instructorcanprogressexercisebyhavingthem row, andaheartforthebackrow. lever length increase of the arms, resulting in a ofthearms,resultingina in the intensity intheintensity 8 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved W Sagittal Plane squats andlunges. plane, aswellmanyresistance-trainingexercises,such traditional abdominalcrunchesalsooccurinthesagittal in thesagittalplane.ManysupinePilatesexercisesand Joint movementsduringindoorcyclingclassesoccurprimarily Practical Application: Possible jointactionsare: 1. There are______planesofmotion. solely muscles). favoring integrationoverisolation(trainingmovements,not functionally preparethebodyistotrainwaywemove, activities thatweperformonadailybasis,thebestwayto Since exerciseisdesignedtoenhancethemovementsand recognizing safeandeffectivemovementpatterns. each ofthethreeplanesmotionindividuallyfirstisimportanttobothteachingand The BasicsofHumanMovement moving awayfromtheframeforwardandbackward. and lefthalves.Thinkofstandingina______The ___ • • • Ankle plantarflexionanddorsiflexion Extension Flexion ______(knees,hips,back,shoulders,andelbows) (knees,hips,back,shoulders,andelbows) exercise programdesign.Whilemostmovementsaremultiplanar, understanding understand properalignmentandbodymechanicsasitappliestoeffective performing acrobatics,fitsintooneofthreeplanesmotion,theycanbetter hen instructorsunderstandthatallhumanmovement,fromsittingto plane separates the body into right planeseparatesthebodyintoright FrontalPlane Transverse Plane Practical Application: Practical Application: Possible jointactionsare: 2. crunches and seated medicine ball trunk rotations. crunches andseatedmedicineballtrunkrotations. abdominal/core exercisesinvolvingrotation,suchasbicycle Yoga andPilatestwistsoccurinthetransverseplane,asdo Practical Application: Possible jointactionsare: (superior) 3. The____ occur inthefrontalplane. plane. Aquaticfitnessmoves,likejumpingjacksandtic-tocs,also Many standingyogapostures,likeStarPose,occurinthefrontal while trying not to get burned. while tryingnottogetburned. and posteriorhalves.Thinkofmovingina______The ______plane separates the body into anterior The ______planeseparatesthebodyintoanterior • • • • • • Ankle eversion and inversion Ankle eversionandinversion Lateral spinalflexion Adduction Abduction Horizontal shoulderadductionandabduction Rotation andlower ______(shouldersandhips) (shouldersandhips) (inferior) plane divides the body into upper planedividesthebodyintoupper parts. parts. 9 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved d. Pullingmovement a. Bend-and-liftmovement into fiveprimarymovements: Specifically, movementsofeverydaylifecanbebrokendown in termsoftheirapplicationtoactivitiesdailyliving. planes ofmotion,itisalsobeneficialtothinkexercises In additiontounderstandingmovementsintermsofthe • • or walking) Single-leg movements or standingupfromachair) (e.g., squattingdowntopickanobjectoffofthefloor, Bending/raising andlifting/loweringmovements FIVE PRIMARY MOVEMENTPATTERNS (e.g.,lunging,climbingstairs, b. Single-legmovement e. Rotationalmovement

both inclassandtheiractivitiesofeverydayliving. patterns willenableyourparticipantstoachievesuccess individuals toeffectivelytraintheseimportantmovement Incorporating avarietyofexercisesinyourclassesthathelp • • • right side) an objectontheleftsideofadeskandplacingit away behindyouorreachingacrossthebodytopickup Rotational movements Upper-body pullingmovements oneself upfromaside-lyingposition) door, puttingsomethingawayonatallshelf,orpropping Upper-body pushingmovements c. Pushingmovement (e.g.,turningtothrowsomething (e.g.,openingacardoor) (e.g.,pushingopena NOTES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Chapter 3 Balance in Group Exercise

YMCA FOUNDATIONS OF GROUP EXERCISE YMCA FOUNDATIONS

11 12 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved 2. “Balance”hasa 1. “Balance”hasa three ways: Overall, theprincipleofbalanceappliestogroupexercisein encompasses thesethreekeyelements. extent eachweekinordertoensurethattheirfitnessprogram of three elementssothattheirtrainingprogramreflectstheconcept develop awell-roundedfitnessprogramthatincorporatesthese disciplines, youshouldrecommendtoyourparticipantsthatthey flexibility training.Evenifyoudonotpersonallyteachallthree participants shouldengageincardiorespiratory, strength,and As aninstructor, itisimportanttounderstandthatall motion aboutjoints,andmoreeffectiveperformanceofactivitiesdailylife. pliable. Thisallowsforincreasedlengthinmusclesandconnectivetissue,improvedrangeof class, asitismosteffectivetostretchmusclesthatareproperlywarmedandthereforemore flexibility exerciseshouldbeperformedattheendofastrength,cardiorespiratory, orfusion either becomeaclassinitself(suchasdedicatedstretchingoryogaclass)thespecific may alternateinacircuit-styleformat.Ifthegoalofclassistoincreaseflexibility, thisshould both ofthesedisciplineswilloccurinthesameclassformat,theneithercanfirst,orthey goal ofaclasscanbetoincrease cardiorespiratory, A WELL-ROUNDEDFITNESSROUTINESHOULDINCLUDEACCUMULATED balance. • • • • • • • • balance intheirclasses. foot steppingforward)failtointegrate thisprincipleof strength moves(suchasonlydoing lungeswiththeright the right,andsteppingwithonlyrightleadleg) as onlydoingmamboswiththeleftleg,leapingto approach duringbothcardiorespiratorymoves(such bilateral training.Instructorswhotrainwithaunilateral and createawhole.Thistypeofapproachiscalled need tobetrainedequallybecausetogethertheyconnect Both sidesofthebody(ifsplitintorightandlefthalves) Raising onekneeorfootoffofthefloorinplankposition unstable surface,asappropriate Executing exerciseswithgoodmovementpatternsonan spinal posture Balance tomaintainneutralpelvicpositionand neutral spine Having neutralstatictensioninthecoreallpositionsfora Raising onearmorleg(orboth)fromthequadrupedposition either foot Being abletoperformasingle-legstanceequallywellon Being abletostandononeleg The most balanced individuals cross-train to some Themostbalancedindividualscross-traintosome

neuromuscular training

strength, and flexibility exercise, as well as balance and agility training. The strength, andflexibilityexercise,aswellbalanceagilitytraining.The

meaning: meaning: muscular strength 3. “Balance”hasa • • /endurance or cardiorespiratory fitness. If /endurance orcardiorespiratoryfitness.If P P P movements fortheirparticipants. varying planesofmovementwhenchoosingexercisesand Instructors shouldconsideropposingmusclesand her yogapractice,suchastakingcardio-danceclasses. out modesofcardiorespiratorytrainingtocomplementhisor for theupperbody. Similarly, ayogaenthusiastshouldseek strength classthatincludesresistance-trainingexercises strength/endurance training,suchasbytakingagroup should seekoutadditionalmodesofexercisethatfocuson only takesorteachesindoorcyclingclasses,heshe flexibility training.Forexample,ifaparticipantorinstructor components oftraining—cardiorespiratory, strength,and should strivetobeequallybalancedamongthethreekey Balance intrainingalsomeansthatanindividual

or inbothdirectionstoensurethistypeofbalance. “reversible” becausetheyarerepeatedonbothsidesand/ cardiorespiratory patternsarecalled“transitional”and to therightandleft),thesestrength-training sides ofthebodyduringlunges,ordoinggrapevines both sidesofagivenmovementpattern(suchas When instructorsteachmovementpatternsthatutilize training perspective. training perspective. would notbeabalancedclassfrom aresistance- exercise forthetriceps(theopposing musclegroup) biceps curlsinagroupstrengthclasswithoutan As amuscularstrength/enduranceexample,performing planes ofmovement. participants fromexperiencingexercisesinallthree would notonlybeboring,butitalsolimitthe back (sagittalplane)ortwisting(transverse instead ofsometimesincorporatingmarchingfrontand in thefrontalplanewithexerciseslikegrapevines As acardiorespiratoryexample,alwaysdoingmovement programming meaning: 13 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved M and country;kickboxing;fusionslikecardiosculpt Zumba; cardiodance;hi-lo;dancestyleslikehip-hop,funk, and willlikelyconcludewithsomesortofflexibilitytrainingaswell. cardiorespiratory enduranceandmuscularstrength/endurance, Sculpt,” ontheotherhand,willlikelyfocusimprovingboth muscular strengthandendurance.Afusionclasscalled“Cardio “Strength Secrets,”forexample,willlikelyfocusonimproving these threeclasscategoriesbasedontheirpurpose.Acalled All single-disciplineandfusionclassescanbebrokendowninto muscles andcardiorespiratorysysteminanewway. often tobalancethefitnessroutinesandchallenge also beneficialtoseekoutnewmodesofexerciseeveryso option fortheindividual.Keepinmind,however, thatitis These factorshelptoindicatethatitisanappropriateclass Types ofClasses FOR CARDIORESPIRATORY TRAINING COMMON GROUPEXERCISEMODALITIES identifying whatitistheyareabletodo: in cardiorespiratory fitness,orflexibilitytraining.Theanswertothisquestionlies any participantsaskinstructorswhatthebestclassisformuscularstrength, With themostenjoyment For thelongestduration At appropriatelevelsofintensity Safely

Body-weight classes,bootcamp,barre-influenced rebounding, indoorcycling,andGliding;others aqua fitness;equipment-basedclasseslikestep,BOSU, stretching withbandsandstraps,others tai chi,andequipment-basedclasseslikefoamrollers, Stretch classes,yoga,Pilates,someformsofqigongand and others elastic resistance,stabilityballs,someaquaticfitness, like dumbbells,BOSU,kettlebells,suspensiontraining, yoga, Pilates,aquafitness,andequipment-basedclasses FOR STRENGTHTRAINING COMMON GROUPEXERCISEMODALITIES FOR FLEXIBILITYTRAINING COMMON GROUPEXERCISEMODALITIES

NOTES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Chapter 4 “Meet Your Body” – The Basics of Applied Anatomy & Kinesiology

¢ BONES

¢ MUSCLES

¢ FLEXIBILITY

¢ POSTURE AND POSITIONS OF THE BODY

¢ APPLYING KNOWLEDGE TO MOVEMENT

YMCA FOUNDATIONS OF GROUP EXERCISE YMCA FOUNDATIONS

15 16 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved beyond itsnormalrangeofmotion. Similarly, hyperextension hyperflexion occurswhenalimborpartofthebodyisflexed The prefix‘hyper’iscommonlydefinedasexcessive,so increases, thisisjointextension. called jointflexion.Conversely, whentheanglebetweenjoints When theanglebetweenanytwobonesdecreases,thisis where amuscleislocatedandwhatjointorjointsitcrosses. the jointactionofmuscle.You shouldknowgenerally course ,whichbeginsonpage35).Thismovementiscalled concentric the musclewilldowhenitshortensorcontracts(called The generalareawhereamusclerunswilloftentellyouwhat ______. 2. Whereverit______,that’s whatit Child posealmostalljointsareinflexion. position, almostalljointsareinextension,whileReaching In Tall Mountainpose,alsoreferredtoastheanatomical These twopostureshelpdemonstrate able torecognizefromtheiranatomicaldesignare: 1. Two yogaposturesthatallfitnessprofessionalsshould be Two HelpfulPrinciples: • • • “Reaching Child” “Tall Mountain” muscles oftheback. are primarilyusedforpullingmovements,suchasthe the chest,whilemanymusclesinbackofbody used forpushingmovements,suchasinthemusclesof Many musclesinthefrontofbodyareprimarily phase—discussedmoreintheM3sectionofthis flexion and extension.

A jointinthemiddleofbody shoulder joint. than thegolfball,ballisquiteunstable,muchlike a golftee;astheteeismuchsmaller of thisjointasagolfballsittingon unstable istheshoulderjoint.Think part ofthebodythatisoftenquite important. Ajointinthe All ofthejointsinbodyare Keep inmindthatmusclescontractandjointsflex beyond thejoint’s normalfullextension. occurs whenthereismovementatajointintoposition and twist. and twist. by jointsthatcanflex,extend, long seriesofbonesconnected remember that the spine is one shoulders asjoints,also of thearms,legs,hips,and Finally, inadditiontothinking more stable. the ball,baseballismuch as themittismuchlargerthan baseball insideamitt; joint. Thinkofthisjointasa that isquitestablethehip • • and flexyourelbow For example,it’s morecorrecttosay“ instability throughoutthecore. stress ontheelbowsandproducingtension they propthemselvesuponthehandlebars,placing where someparticipantshyperextendtheirelbowsas An exampleofthisconceptisseeninindoorcycling, ” thantosay“ superior

flex yourbiceps contract your biceps contract yourbiceps vertebrae) Coccyx (4fused (5 fusedvertebrae) Sacrum (5 vertebrae) Lumbar curve (12 vertebrae) Thoracic curve (7 vertebrae) Cervical curve . .”

17 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved I Bones truly educateparticipantsabouttheirbodies. the correctnamesofbonesnotonlymakesinstructorsmorecredible,butalsohelpsto they canreferencethemwhenprovidingverbalanatomicaland nstructors shouldbecomefamiliarwiththenamesofmajorbonesbody, as alignment cues.Using 18 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved disciplines canusewhenreferencingbones: The followingisnotanexhaustivelist,butratheraseriesofpracticalexampleswhattypescuesinstructorsfromvarious Aqua Core conditioning Yoga orPilates Latin-based dance Stretching Cycle DISCIPLINE biceps curls.” “Try tokeepthe the spine.” “When settinguptheside-plankposition,besure “Try tositonyour merengue dance.” “Concentrate onmovingyour the floor.” “When lyingsupineinthedeadbugposition,makesureyour aligned withyoursecondtoeaskneeflexesslightly.” “When placingyourtoesonthepedaltosizebike,ensurethat SAMPLE CUE

humerus

ischial tuberosities

stable inthewaterwhileyouflexandextendelbowforthese

pelvic girdle insteadofthegluteusmaximusmuscle.”

up anddownfromsidetoaswedothe radius andulna

tibia andfibula

are perpendicularto

patella a re parallelwith

remains 19 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved T Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: can befoundonpages35–39. Muscles joint actions,stretches,andcommonclasses.Additionalrelatedinformation exercise movements.Followingalongwiththevideo,Muscles,fillinblanksfor his sectionincludesillustrationsofthemajormusclesinvolvedincommongroup Muscle: Transverse Abdominis Muscle: PelvicFloor Transverse abdominis 20 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes:: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Muscle: Gastrocnemius/Soleus Muscle: AnteriorTibialis Gastrocnemius Anterior tibialis Soleus 21 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Semimembranosus Semitendinosus Muscle: Hamstrings Muscle: Quadriceps Short head Long head Vastus medialis intermedius lateralis femoris femoris Biceps Rectus Vastus Vastus 22 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Muscle: GluteusMaximus Rectus femoris Sartorius Tensor fasciaelatae Muscle: HipFlexors Gluteus maximus Psoas minor Psoas major Iliacus 23 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): JJoint Action: Notes: Common Classes: Stretch(es): Joint Action: Tensor fasciaelatae Muscle: HipAdductors Muscle: HipAbductors brevis Adductor Pectineus Adductor Adductor magnus Gracilis longus Gluteus maximus Gluteus medius Iliotibial band 24 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Muscle: RectusAbdominis Muscle: ErectorSpinae Rectus abdominis Longissimus Iliocostalis Spinalis 25 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Muscle: Quadratuslumborum Muscle: Obliques oblique Internal abdominal oblique External abdominal 26 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Upper trapezius Lower trapezius Middle trapezius Muscle: Trapezius &Rhomboids Muscle: PectoralisMajor Pectoralis major

Rhomboid minor Rhomboid major 27 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Muscle: LatissimusDorsi Muscle: Deltoids Latissimus dorsi (posterior) (middle) Deltoid (anterior) See above figure 28 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Notes: Common Classes: Stretch(es): Joint Action: Notes: Common Classes: Stretch(es): Joint Action: Muscle: Triceps Muscle: Biceps Biceps brachii brachii Triceps 29 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved F in one position without movement, while simultaneously in onepositionwithoutmovement,whilesimultaneously static stretching.Staticstretchingreferstoholdingastretch improvements injointrangeofmotion,generallythrough of musclesandtendonstocreateormaintainlong-term following thewarm-up),arefocusedonincreasinglength classes (orforthedurationofstretching-specific Flexibility exercisesduringthefinalphasesofgroupexercise muscular tissuepliabilityinpreparationfortherestofclass. leg swings,duringthewarm-upincreasesjoint Performing dynamicmovements,suchasarmcirclesand and functionallypreparethemfortheactivitytocome. primary goalistoincreasetheoveralltemperatureofmuscles During thewarm-upportionofgroupexerciseclasses, Flexibility Muscles Movements Muscles Movements COMMON FULL-BODYFLEXIBILITYMOVEMENTS exercise and activities of daily living. exercise andactivitiesofdailyliving. risk ofinjuryaswellenhancequalitylifebyallowingfulljointmovementduring motion. Whenmusclesandconnectivetissueareflexible,itcanhelptoreducethe lexibility referstotheabilitymovejointsthroughtheirnormalfullrangesof Erector spinae Standing catstretchwithflexedkneesandhandsupport abdominis Anterior tibialis,hipflexors,latissimusdorsi,quadratuslumborum,obliques,andrectus Standing plantarflexedlungewithoverheadsidestretch mobility and and any specificgroupexerciseclass. incorporate stretchesforallmajormusclegroupsusedwithin discomfort (butnotpain)forupto30seconds,and participants toholdstaticstretchesthepointofslight To improverangeofmotion,instructorsshouldguide other stretchesthechest. behind thebodyandtakingshouldersawayfromeach on bringingtheshouldersclosertogether, openingthe arms movement whenitcontracts.Sincethepectoralismajoracts the oppositedirectionfromwhichtargetedmusclecreates alignment andstretchingthemusclebymovingjointin focusing onappropriatebreathingtechniquesandbody 30 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved release atleastonce weeklyaspartoftheirmuscle self-care. their musclesmorethantheaverage participantwhoworksoutonceperday, instructors maywishtoincorporatemyofascial help stretchmusclesandpromote generalmusclehealth.Becauseactiveinstructorswhoteachmultiple classesperdayuse Myofascial release Muscles Movements Muscles Movements Muscles Movements INSTRUCTOR SELF-CARE: MYOFASCIAL RELEASE involvesusingsoft-to-hardsurfaces likefoamrollers,tennisballs,andotherpiecesofequipmentto Hamstrings anddeltoids Standing unilateralhamstringstretchwithshoulder Quadratus lumborum,latissimusdorsi,gluteusmedius,tensorfasciaelatae,andiliotibialband Cross-legged hipandoverheadstretch Gastrocnemius/soleus andpectoralismajor Standing calfstretchwithopenarms 31 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved T instructors should opttousethewords“natural,” “neutral,” Since thenatural, alignedspineisneitherstraight norflat, bottom, calledthecoccyx. five lumbarvertebrae,andfourfused vertebraeatthe The spinehassevencervicalvertebrae, 12thoracicvertebrae, movement, andmusculoskeletalhealth. spine exaggeration ineitherdirection.Deviationsfrom between theribsandhipswherethereislittletono The balanceofneutralposturecreatesanaturalrelationship produced bytheanteriorandposteriormusclesofcore. Neutral postureinvolvesanequalamountoftension cardiorespiratory, strength,orflexibilitytraining. overall corefunctionduringclasses,whethertheyfocuson Kegels) protectsthespine,activatescore,andcanenhance muscles) inconjunctionwithpelvicfloormaneuvers(suchas (which involvesco-contractingthecoreandabdominal slimmer throughthemidsection.Thetechniqueof your waist,drawingincoremusclesalmostasiftoappear transverse abdominisistothinkaboutcinchingabeltaround One waytodescribethefitness-relatedfunctionof protects thecore,helpingtostabilizespine. activating thetransverseabdominis,whichcompressesand general of thecoreispelvicfloor,a andcoretraininginvolves as the“tunnel”throughwhichallsystemsconnect.Thecenter The uniqueaspectofthetrunkbodyishowitfunctions may notpullstronglyenoughorefficientlyexecutethemovement(s)itisintendedtoperform. Posture andPositionsoftheBody indicatemuscleimbalancesthatcanimpactposture, isometric can createanimbalance.Similarly, whenamuscleorgroupistooweak,it equally. Whenanymuscleorgrouppullstoostronglybecomestight,this one understandthatneutralmeansallofthemusclesworkonbody’s center he principleof tightening of these muscles in addition to tighteningofthesemusclesinadditionto balance discussed earlier also applies to general posture, as it helps discussedearlieralsoappliestogeneralposture,asithelps neutral bracing

exaggeration ofthesecurves. the spinearecommonandoccurwhensomeonehasan While somespinalcurvatureisnatural,deviationsin way thevertebraeshouldalign. words insteadoftermsthatdonotadequatelydescribethe “aligned,” “lengthened,”“tall,”“proud,”andothersimilar (4 fusedvertebrae) Coccyx (5 fusedvertebrae) Sacrum (5 vertebrae) Lumbar curve vertebrae) Thoracic curve(12 (7 vertebrae) Cervical curve

32 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved medical practitioner. he orsheshouldbereferredtoa assume aneutralspineposition, this individualhaspainandcannot appear uneven,thisisscoliosis.If where thepelvisandshoulders deviation thatcreatesan“S”shape When someone’s spinehasalateral important thatthisindividualalsostretchthechest. is aresultofthepectoralismajorpullingtoostrongly;thus,it space betweentheribsandhips.Often,thishunchedposition erector spinaegrouptoincreasethe blades back,aswellstrengthenthe and rhomboidsthatpulltheshoulder the middle/lowertrapeziusfibers will mostlikelyneedtostrengthen the thoracicregion,thisindividual the spine,whichistypicallyseenin this excessiveposteriorcurvatureof accompany thisposture.To address position androundedshouldersoften the thoracicspine.Aforward-head an exaggeratedposteriorcurveof This posturaldeviationinvolves stretching thespinalerectorsandhipflexors(iliopsoas). and hamstrings),inadditionto hip extensors(gluteusmaximus his orherabdominalmusclesand will needtofocusonstrengthening the back.Thisindividualmostlikely erectors arepullingtoostronglyin lordotic curve.Often,thespinal usually denotesanexaggerated is calledananteriorpelvictiltand someone’s pelvistiltsforward,this all jointsareinextension.When When standinginTall Mountain, LORDOSIS SCOLIOSIS KYPHOSIS body intorightandlefthalvesinthesagittalplane,suchas for optimalalignment.Exceptionsoccurwhensplittingthe focus onkeepingalllaserspointedinthesamedirection lasers projectingoutwardfromthebodyindark,and In eachofthesepositions,thinkthejointsbodyas and feellikeineachposition. understand whattheextremities/ each ofthefollowingpositions.Second,instructorsmust neutral positionofthespinebothlooksandfeelslikein First, instructorsmusthaveanunderstandingofwhat any ofthepositions. the pelvisshouldnotdecreasewhilegettingintooroutof means thatthespacebetweenlowestribandtopof “ under eachotherwhereappropriate.Noticethephrase understanding ofhowthejointsshouldalignandbestacked in eachofthesepositionsisimportantforanoverall the bodycanbecategorizedinto10positions.Alignment In fitnessclasses,thevariousexercisesandmovementsof 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. forward betweenthetwosides. would stillpointinthesamedirectionwithheadfacing during aplié.Inthiscase,thelasersofeachsidebody finger spacebetweentheribsandhips” Reverse Plank Supine Side-plank, Side-lying Prone Plank Quadruped Kneeling • and lunges) Unilateral Standing • Bilateral Standing 10 POSITIONSOFTHEBODY Seated car, areone-leggedmovements. as climbingupstairsandgettinginoutofthe Many movementsperformedthroughouttheday, such legged movements. picking thingsuptosittingdownatadesk,aretwo- Many movementsperformedthroughouttheday, from

(lying onstomach) (lyingonback) (hi,low) (flexed, extendedknees)

(hands andkneesposition) (e.g.,squats,pliés,andhinging) (e.g.,single-legsquats,treepose, distal bodypartsbothlook below,

which 33 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved a plethoraofgroupfitnessdisciplinestoillustratesomecommonexercisesthatfallwithineachthesecategories. The followingisalistofcommoncuesforeachthemajorpositionsbody. Picturedarethreecommonmovementsfrom 4. POSITION 3. 2. 1. POSITION Quadruped Kneeling Unilateral Standing Bilateral Standing ALIGNMENTTIPS the ribsandhips;fingerspointingforward spine, head,andhips;feetpointinginthesamedirection;fingerspacebetween Palms undergentlyflexedelbowsshoulders;kneeships;neutral ALIGNMENT TIPS and hips;fingerspacebetweentheribships Knees underhips,navelin,shouldersbackanddown;neutralspine,head, and eyesforwardwithchindown;fingerspacebetweentheribships Ankles undersoftknees,neutralhips;navelin;shouldersbackanddown and eyesforwardwithchindown;fingerspacebetweentheribships Ankles undersoftknees,neutralhips;navelin;shouldersbackanddown 34 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved exercise participation. participation. Theseindividualsshouldbereferredtoanappropriate medicalpractitionerforevaluationandrecommendations medical conditions(e.g.,pregnant,arthritis,ordiabetes)andhave notyetreceivedclearancefromtheirphysicianforexercise Instructors shouldbeconsciousoftheirscopepracticeandavoid makingexerciserecommendationsforparticipantswhohave 10. 9. 8. 7. 6. 5. Seated Reverse Plank Supine Side-plank, Side-lying Prone Plank between theribsandhips neutral spine,head,andhips;feetpointinginthesamedirection;fingerspace (for plankortricepspush-ups)towardeachothertrianglepush-ups); Palms undergentlyflexedelbowsshoulderswithfingerspointingforward space betweentheribsandhips Neutral spine;kneesflexedorextended;thisincludesindoorcycling;finger pointing towardfeet;fingerspacebetweentheribsandhips Neutral spine;short-orlong-leverlegs;palmsonfloorwithfingersspreadand spine; fingerspacebetweentheribsandhips Neutral spine,head,andhips;oftenatleastonekneeflexedtosupportthe space betweentheribsandhips Neutral spineandhead;supportedonelboworcradledheadinarm;finger feet pointinginthesamedirection;fingerspacebetweenribsandhips Neutral spineandheadusuallylookingtoonedirection; 35 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved W Here aresomeexamples: should beawareofthemaswell. isometric movers. Thiscoursedoesnotcoverthemusclesactingas involved inthemovementsdiscussedas The should bedoinginyourclasses. to beanexhaustivelistnorarecommendationforwhatyou classes fromthatparticulardiscipline.Itisneithermeant movements, knownasjointactions,usuallyperformedin The list servesasastartingpointforgeneralunderstandingofcommonexercises. Applying KnowledgetoMovement • • Muscles Movements quadratus lumborum. quadratus lumborum. work tostabilizeisometrically, buttheprime mover isthe When movingintoasideplankposition,theshoulders baseline levelofinformationthatyouneedtoknow. purposes ofthisintroductorygroupexercisecourse,isthe upper bodyinvolvedthanjustthetricepsanddeltoids.For When executingpunches,therearemoremusclesofthe stabilizers sectionaddressessomeofthemainmuscles movements involvemanydifferentkindsofmuscularactivation,thefollowing movements commontogroupexercise.Whilemanymultijointandmultiplanar The followingisageneralizationofsomethemostbasic,yetimportant elcome tothe sectionaddressesjusta ineachmovement,butinstructors M3 section agonists few ofthecommon /prime —Movements, Muscles,andMaintenance(Flexibility). that prove helpful to instructors, as they are need-to-know that provehelpfultoinstructors,astheyareneed-to-know section consistsofafewbasic,practicalpiecesinformation that involveteachingmanydifferenttypesofclasses,this Since groupexerciseinstructorsoftenhaveexpandedroles class forgeneralhealthandimprovedflexibility. include foreachspecificmusclegroupinthefinalphasesof myofascial releasethatinstructorsandparticipantsshould The both muscles bothisometricallyandisotonically toemphasize For thepurposesofthiscourse,concentrateontraining healthy bodyweight. a exercises isacriticalcomponentoffindingandmaintaining Lean bodymassdevelopedthroughresistance-training them thatresistancetrainingplaysakeyroleinprocess. assist theminweightlossandmaintenance,remind number ofrepetitions.Whenparticipantstakeclassesto results fromusinglessweightbutcompletingagreater fewer repetitionsofmovement,while strength musculoskeletal fitness.Thedevelopmentof Strength andendurancearerelatedcomponentsof before addingexternalload/weight. (effectively performingthefiveprimarymovementpatterns) equipment, firstfocusingonimprovingqualityofmovement once youhaveafirmgrasponwhattrainingentailswithno body-weight exercises.Addingequipmentlatermakessense learn basicwaystostrengthenthemuscularsystemusing work, howtotrainthem,andstretchtheycan Once instructorsunderstandthebasicsofhowmuscles items foryourparticipants’successinagivenmodality. Maintenance stability AND ENDURANCE MUSCULAR STRENGTH results from using heavier weight and completing resultsfromusingheavierweightandcompleting andmobility.

section referstothestaticstretchingand muscular endurance

muscular muscular

36 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved acting togethercreatebilateralmovement. movement/exercise isunilateral,whereastwolimbsorsides is isometric.Onelimborsideofthebodycompleting muscle tensioniscreatedbutnomovementobserved,this antagonist. the musclethathaspotentialtoopposeactionis the musclecreatingdesiredmotion,isagonist,while lengthen, thisisthe this istheconcentricphase.Whenmuscleselongate/ As mentionedpreviously, whenmusclescontract/shorten, • • • • • P For breathing pattern usually for10to30seconds,maintainingaconsistent progressions For isometricstabilitytraining,choosetheappropriate targeted musclegroup(s)againstgravity Place thebodyinapositionthatplacespullof Understand whattheparticularmusclegroupdoes (FOR ALLMAJORMUSCLEGROUPS): TIPS FORBODY-WEIGHT TRAINING The exception to what is listed above pertains to the The exceptiontowhatislistedabovepertainsthe P P P P

for the given exercise for thegivenexercise Choose theappropriateprogressionsandregressions of 8to15repetitionsforallmajormusclegroups the guidelinesforgeneralmuscularfitnessusingthreesets lever length, Manipulating asappropriatethedirection,rhythm,impact, Display constantbodycontrolduringmovement pulling) phaseofthemovement In general,exhaleonthe the body Understand saferangeofmotionforthatpart isotonic Whenmovementoccurs,thisisisotonic;when mobility training, utilize these five steps: mobilitytraining,utilizethesefivesteps: and and stability (D.R.I.L.L.S.), typically following andstability(D.R.I.L.L.S.),typicallyfollowing eccentric regressions phase.Theprimemover, or concentric andholdasappropriate, (pushing or (pushingor

training inconjunctionwithfollowingasensiblediet. exercise thatincludesbothcardiorespiratoryandstrength keep itofflong-term,participantsshouldengageinregular as spotreduction.Inordertoeliminateexcessbodyfatand exercising thatareaofthebody, aflawedconceptknown not burnfatfromaspecificpartofthebodybyselectively region. Muscularstrengthandenduranceexercisesdo body targetsthemusclesasjointmoversinthatparticular Instructors shouldnotethattraininganyspecificareaofthe P P different fromthewayitreactstogravityonland. response tomovingintheaquaticenvironmentisvery this topicisbeyondthescopeofcourse).Thebody’s contractions, specializedequipmentisused,though the aquaticenvironmentisconcentric(foreccentric provides moreresistancethanair, mostmovementin the factthatbodyissurroundedwithwater, which aquatic environmentwhennoequipmentisused.Dueto SPOT REDUCTION

resistance) and the latissimus dorsi performs the resistance) andthelatissimusdorsiperforms performs theshoulderabductionconcentrically(with both water, however, thewaterprovidesresistanceduring When standinginthepooloroceanshoulder-deep the sideofbody). muscles (asyouslowthearmasitmovesbacktoward it istheeccentricphaseforsamemedialdeltoid movement occurswiththeassistanceofgravity, and for themedialdeltoid.Whenyoulowerarm, arm upagainstgravity, sothisistheconcentricphase shoulder tothesideinfrontalplane,youmove For example,whenstandingonlandandabductingthe surrounds the shoulder moving in both directions. surrounds theshouldermovinginbothdirections. shoulder adduction(withresistance),sincethewater abduction and adduction, so the medial deltoid sothemedialdeltoid 37 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved otherwise specified. participant level.Asanadditionalnote,movingagainstgravityistheconcentricphaseofexercisesinthissection,unless The followingexercisescan be executedisotonically or held as positionsisometrically, depending on both the classpurpose and of importance. This listisnotexhaustive,doesconstituteanexerciseprogramorclassdesign,andsuggestanyparticularorder Maintenance Muscles Movements SUPINE BRIDGES Maintenance Muscles Movements SUPINE ABDOMINALFLEXIONANDROTATION Maintenance Muscles Movements SIDE PLANKS Maintenance Muscles Movements PRONE SPINALEXTENSION Maintenance Muscles Movements PUSH-UPS Maintenance Muscles Movements QUADRUPED RECIPROCALREACHES Maintenance Muscles Movements SQUATS &LUNGES COMMON BODY-WEIGHT STRENGTH-TRAININGOPTIONS Static stretching(seated,standing) Quadratus lumborumandobliques Lateral spinalflexion Spinal extensorstaticstretching Spinal extensors Spinal extension Pectoralis major, triceps,andanteriordeltoidstaticstretching Pectoralis major, triceps,andanteriordeltoid Shoulder flexionandhorizontaladduction Shoulder, hip,gluteusmaximus,andhamstringsstretching hip/leg) Anterior andmiddledeltoid(fortheshoulder)gluteusmaximushamstrings Unilateral shoulderflexionandunilateralhipkneeextension Quadriceps andhamstringsstaticstretching,occasionalmyofascialrelease Quadriceps (forkneeextension)andhamstringsgluteusmaximuship Ankle, knee,andhipflexion Gluteus maximus andhamstringstaticstretching, andoccasionalmyofascialrelease Gluteus maximusandhamstrings Hip extension or kneelingposition) Rectus abdominis(usuallyproneposition)andobliquestaticstretching (seated,standing, rotation) Rectus abdominis(forthespinalflexion)andexternalinternal obliques(forthespinal Spinal flexionandrotation 38 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved T involved in the sustained, rhythmic movements. involved inthesustained, rhythmicmovements. number ofcalories burnedduetothefactthatmoremuscles are lever lengthbyaddingthearms,which inturncanincreasethe focused groupexerciseclasses,instructors mayopttoincrease To addintensitytomovements performedincardiorespiratory- and step-trainingclasses. training, andincludesomeversionsoftraditionaldance-based a steadytempo(beatsperminute)areexamplesofsteady-state Group exerciseclassesthatmaintainconsistencyinintensityat at differenttimes,participantsworkintensities. Latin danceareessentiallyformsofintervaltrainingbecause slower- andfaster-paced movements.Cycling,bootcamp,and Most groupexerciseclassesincludestarting,stopping,and interval training. between workingathighandlowintensities,thisiscalled you trainthecardiorespiratorysysteminawaythatalternates period oftime,thisisreferredtoas you areworkingataspecificintensityconsistentlyforcertain When youtrainthecardiorespiratorysysteminsuchawaythat arteries tothelungsgetrefreshedwithoxygen,makinguppulmonarycircuit. vena cava,passesthroughtotherightventricle,andthenoutpulmonary oxygen andreturnstotheheartenterrightatriumthroughsuperiorinferior for work,makingupthesystemiccircuit.Atmuscles,bloodbecomesdepletedof to thelowerleftventricle,andgoesoutthroughaortabodyfortifymuscles left (leftventricle).Fresh,oxygenatedbloodcomesintotheupperatrium,passesdown Cardiovascular System right (rightatrium),lowerventricle),upperleft(leftand works duringthistypeofexercise.Thinktheheartinfourgeneralsections:upper training, itisimportanttohaveageneralunderstandingoftheheartandhow o betterunderstandingwhatishappeninginthebodyduringcardiorespiratory

steady-state training. When When such asduringdance-basedclassesinclude: Tips forusingthearmsduringcardiorespiratoryconditioning • • • • avoid overuse instead offeringvariety inhandandarmpatterns to Being awareofconstant,repetitive movementsand part ofthechoreography dance-based conditioningwherelarge armmovementsare Avoiding heavyhand-weights(greaterthan3lb)for variations inexerciseintensity. and keepingthembelowthelevelofheartallowsfor using ahealthycombinationofraisingarmsoverhead heart thankeepingthearmsbelowshoulderheight,so Raising thearmsoverheadrequiresmoreeffortfor include sidereaches(usingthemedialdeltoidmuscles). deltoid muscles),choreographyforthenextsongshould includes reachingthearmsoverhead(usinganterior reducing theriskofoveruse.Forexample,ifonesong using thesamemusclesinpatterns,thereby Using armvarietybetweensongsorcombinationstoavoid 39 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved section onbalance. *Cycle instructorsshouldrecommendthatparticipantscompletestrength-trainingexercisesfortheirupperbodyoutsideofclass,asdiscussedintheearlier Maintenance Muscles Movements Maintenance Muscles Movements KICKBOXING Maintenance Muscles Movements AQUA Maintenance Muscles Movements Maintenance Muscles Movements Maintenance Muscles Movements Maintenance Muscles Movements CYCLE Maintenance Muscles Movement Maintenance Muscles Movements Maintenance Muscles Movements DANCE-BASED CARDIOCONDITIONING COMMON MOVEMENTSINCARDIORESPIRATORY CLASSES Jumping jackswithreciprocalshoulderabductionandadductionunder watersurface Dynamic andstaticerectorspinaestretchingoccasionalmyofascialrelease Erector spinaemusclegroupforisometricstabilization Isometric spinalextensionforsafebodymechanics Static anteriortibialisstretching Anterior tibialis Isometric ankledorsiflexionforpropertechnique Static hamstringandhipflexorstretchingoccasionalmyofascialrelease Hamstrings (forkneeflexion)andhipflexors Isotonic kneeflexiononthedragandpull-upphasehip Static quadricepsandgluteusmaximusstretchingoccasionalmyofascialrelease Quadriceps (forthekneeextension)andgluteusmaximuship Isotonic kneeandhipextensiononthepushingphase muscular groups Static abductorandadductorstretches,occasionalmyofascialreleaseforthesetwoopposing Isotonic adduction:Adductorgroupforendurance Isotonic abduction:Gluteusmediusandtensorfasciaelataeforendurance Step-touches, grapevines,jumpingjacks Static quadratuslumborumstretching Quadratus lumborumforendurance Isotonic lateralhipmovementsinthefrontalplaneduringLatindancesuchasmerengue,mambos,etc. Static calfstretchingandoccasionalmyofascialrelease(seeFlexibilitysection,page22) Gastrocnemius andsoleusforendurance Isotonic ankleplantarflexionwithbodyweight(walkinginplace,running,mambos,andhigh-kneeruns) Static tricepsand deltoidstretching Triceps (forelbowextension)anddeltoids (forshoulderflexion) Isotonic elbowextensionsinpunching withshoulderflexion Static quadricepsandhipflexorstretching Quadriceps forkneeextensionsand hipflexorsforflexion Isotonic kneeextensionsinkickingwithhipflexion Static deltoid,latissimusdorsi,andhipabductoradductorstretching Adduction phaseshoulders:Latissimusdorsi Adduction phaselegs:Hip/legadductors Abduction phaseshoulders:Middledeltoids Abduction phaselegs:Gluteusmediusandtensorfasciaelatae

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Chapter 5 FITT Principle

¢ COMPONENTS OF THE FITT PRINCIPLE

¢ SMART GOAL SETTING

YMCA FOUNDATIONS OF GROUP EXERCISE YMCA FOUNDATIONS

41 42 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved be creatingforyourparticipantsto: flexibility disciplines,itisimportanttobeaware ofwhatkindatmosphereyoushould that theirclassesaresafeandeffective.Whenteaching strength,cardiorespiratory, and Many health,fitness,andwellnessprofessionals refertotheFITTprincipleensure understanding oftheFITTprinciple.Commonquestionsthatthisacronymwillanswerare: MANY PARTICIPANTSASKCOMMONQUESTIONSTHAT CANBEANSWEREDWITHAN Improve theirfitnesslevel Stay safe Feel successful What’s thebestclassformetoloseweight? Should Imonitormyheartrate? Is thatclasstooshortorlongforme? How intenselyshouldIexercise? What doIneedtoforstrengthtraining? How oftenshouldIworkout?

43 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved the talktestmay cuethembysaying,“ Instructors guiding participantstomonitorintensityby using instructor teachingmultipleclasses inoneday. intensity movestoadvancetheworkout isnotappropriateforan wellness journeys.Choosingadditional resistanceorhigher- which istoeffectivelyleadyourparticipants ontheirhealthand own workoutmissesthepurposeofyourroleasaninstructor, working outalone.Makinganyclassyouteachapartofyour are teachingshouldbelowerthanitwouldifyouwere independently efficientmovers. Your ownintensitywhenyou cue movementssothatparticipantslearnhowtobecome exercises appropriately, coach,correct,motivate,andproperly Instructors: health, fitness,andwellnessgoals. levels withboththeircurrentfitnesslevelandspecific scale ofeither6to20or010),andshouldaligntheirintensity correspond withhowintenselytheyfeelareworking(ona Participants usingRPEchartsshouldchoosethenumbersthat will monitortheirintensitybasedonabilitytoconverse. require anyspecificequipment.Participantsusingthetalktest calculations byparticipantsoutsideofclass,andalsodoesnot Participants: and ratingsofperceivedexertion(RPE). accepted methodsofmonitoringexerciseintensity—thetalktest This coursefocusesonsimplicity, withtwoeasy-to-use,widely of maximalheartrateorpercentageheart-ratereserve). and someinvolvecomplexcalculations(suchaspercentage training. Someinvolveequipment(likeheart-ratemonitors) Many waysexistformonitoringintensityduringcardiorespiratory Intensity forCardiorespiratoryExercise class youareteaching. appropriate restintoyourscheduleaccordingtothemodeof class morethantwotothreetimesperday, andincorporate Instructors: mode ofexercise.Thisisalsoknownas order toavoidmusclesbecomingaccustomedanyonespecific classes thatwillchallengetheminnewwayseveryfewweeks participants shouldseekoutmodalitiesthattheyenjoy, butalso and incorporaterestdaysasneeded.Whenchoosingclasses, for a24-hourperiodbetweensimilarclasstypesifpossible, on most,ifnotall,daysoftheweek.Participantsshouldallow P Components oftheFITTPrinciple articipants: • F =FREQUENCY I =INTENSITY flexibility orcardiorespiratoryclassinstead. classes onMonday, onTuesday youmayopttoteacheithera For example,ifyouteachtwogroupstrength-training Keep in mind that your goal is to demonstrate Keepinmindthatyourgoalistodemonstrate Ifpossible,avoidteachingthesametypeof Utilizing the talk test and RPE requires no complex UtilizingthetalktestandRPErequiresnocomplex Individualsshouldengageinphysicalactivity adaptation. Be sure you aren’t Be sureyouaren’t people are familiar with using a 0 to 10 scale. people arefamiliarwithusinga0to10scale. the modifiedscaleisthatit’s easiertounderstand,sincemost heart-rate whenyouadda0tothenumber. Theadvantage of advantage oftheoriginalscaleisthatitcorrespondswellto This tablepresentstheoriginalandmodifiedRPEscales.The 2-minute hillclimb we’re workingatanintensityofabout7out10forthisnext by saying,“ instructors guidingparticipantsusingRPEmaycuethem working sohardyoucouldn’tsingHappyBirthday actually performing the movements (visually) in addition to actually performing themovements(visually)inaddition to it isimportantthat youstrikeacomfortablebalancebetween workout. Thismeansthatasamotivator, educator, andcoach, classes, youareteachingforyourparticipants, notforyourown Instructors: exercise ifyou’vechosentheright weight today.” “You shouldbeabletodo____morerepetitionsofthis intensity forparticipantsbyofferingsuggestionssuchas, so withproperform.Instructorsshouldreferencestrength/ of eachsetshouldbedifficulttocomplete,yetpossibledo performed atanappropriateintensity, thelastfewrepetitions repetitions ofeachexercise.To gaugeifanexerciseisbeing participants shouldaimtocompleteupthreesetsof815 classes. Followinggeneralmuscle-conditioningguidelines, endurance trainingshouldfeelinmostgroupexercise appropriate waytodescribehow Participants: Intensity forResistanceTraining Lippincott Williams&Wilkins. Exercise Testing andPrescription Source: RATINGS OFPERCEIVEDEXERTION(RPE) 9 Very light 8 7 Very, verylight 6 RPE 20 19 Very, veryhard 18 17 Very hard 16 15 Hard 14 13 Somewhathard 12 11 Fairlylight 10 American CollegeofSportsMedicine(2014). Remember that when teaching group strength Rememberthatwhenteachinggroup strength Let’s turnuptheresistanceonourbikessothat General muscle fatigue (not failure) is an Generalmusclefatigue(notfailure)isan .” (9thed.).Philadelphia:Wolters Kluwer/ 2 Weak 1 Very weak 0.5 Very, veryweak 0 Category RatioScale * Maximal 10 Very, verystrong 9 8 7 Very strong 6 5 Strong 4 Somewhatstrong 3 Moderate Nothingatall muscular strength ACSM’s Guidelinesfor ,” whereas ,” whereas / 44 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved FITT ataGlance in resistancetrainingforallmajormusclegroupsatleasttwoto In additiontocardiorespiratoryexercise,adultsshouldengage physical activitythroughouttheday. multiple, shorterbouts(ofatleast10minutesinlength)of in onecontinuousexercisesession,oraccumulatedthrough recommended amountsofphysicalactivitymaybecompleted exercise threedaysperweek.Itisimportanttonotethatthe participants mayoptfor20to60minutesofvigorous-intensity minutes ofmoderate-intensityexercisefivedaysperweek,or loss), exerciserecommendationscanbemetthrough30to60 and wellnessgoals(e.g.,generalhealth/well-beingorweight exercise. Dependingonanindividual’s personalhealth,fitness, classes iftheyareonlygettingorstayingfitthroughgroup that participantsaccumulateatleastthismuchtimein physical activityperweek,soinstructorsshouldrecommend accumulate atleastof150minutesmoderate-intensity Current industryguidelinesrecommendthatadultsshould muscles arewarm. it ismosteffectivetoperformflexibilityexerciseswhenthe with slightdiscomfort,butwithoutpain.Keepinmindthat Stretches shouldbeheldtoapointoftensionortightness Intensity forFlexibilityExercise appropriate fortheirpersonalteachingstyle. find therightblendofdemonstratingandwalkingaroundas involve performingthreesetsofeachexercise,instructorsshould and kinesthetically).Sincegroupstrengthclassestypically walking aroundtheroomandcoachingmovements(verbally Flexibility Resistance Cardiorespiratory • place for the complete set of squats and lunges to both sides place forthecompletesetofsquatsandlungestobothsides exercise ontheoppositeside.Instructorswhostayinone they havealreadyseenyoudemonstrateonefullsetofthe room andwalkaroundtocuemotivateparticipants,as right side,itwouldbeanidealtimetoleavethefrontof leg totherightside.Aftergettingclassstartedon lunges totheleft,exercisewillberepeatedonother For example,ifyouareteachingsidesquatsandbackward T =TIME personal workout. may beneglectingtorememberthatthisisnottheirown days perweek At least2–3 days nonconsecutive 2–3 per week 3–5 days At least Frequency

discomfort To the pointofslight muscle fitness 8–15 repetitionsforgeneral test orRPEscale (or acombination);Usetalk Moderate orvigorousintensity Intensity something seen commonly in different types of yoga classes. something seencommonlyindifferenttypesofyogaclasses. participants cangetamoreintrospective,specializedworkout, advantage ofclassesthatlastlongerthan60minutesis exercise, whichisthat“ discipline andhelpcombatthecommonlycitedbarrierto advantage ofshorterclassesisthattheyareusuallysingle- the lengthformostgroupexerciseclassesis55minutes.An the SMART goalstheyhavesetforthemselves. Onaverage, to 120minutesbasedonboththeircurrentexerciseleveland Participants: to threetimes. stretch shouldbeheldfor10to30secondsandrepeatedtwo three daysperweekinordertoimproverangeofmotion.Each flexibility exercisesforallmajormusclegroupsatleasttwoto flexibility training.Guidelinesstatethatadultsshouldperform Another importantpartofawell-roundedexerciseprogramis training sessionsbeforeworkingthesamemusclegroup. participants shouldwaitatleast48hoursbetweenresistance- three daysperweek.To allowadequatetimeforrestand recovery, some classesfusetwoormoreofthesecomponentstogether. either acardiorespiratory, strength,orflexibilityfocus,though This isoftenreferredtoasthemodeofclass,whichtypicallyhas modalities ofgroupexercisetoavoidoveruseinjuries. burnout. Whenappropriate,considerteachingdifferent shorter- andsomelonger-duration classesinordertoprevent teaching scheduleforyourselfthatincludesleadingsome Instructors: reduced self-esteem,anddecreasedperformance. soreness, disturbedsleeppatterns,difficultyconcentrating, overtraining, suchasheadaches,lossofappetite,severemuscle they mayexperiencebothphysicalandpsychologicalsignsof classes inwhichtheydonotallowforsufficientrestandrecovery, for properrestandrecovery. Whenparticipantsattendtoomany advisable formostparticipantstoavoidovertrainingandallow Avoiding back-to-backclassesofthesametypeusuallyis each (up to 60 seconds) each (upto60seconds) Hold atleast10–30 seconds within 90seconds Fatigue muscles 20–90 minutes Time (duration,set, T =TYPEOFCLASS or repetition) Asaninstructor, itisimportanttoestablisha Participants can choose classes lasting from 30 Participantscanchooseclasseslastingfrom30

I don’thavetimetoexercise

myofascial release Dynamic stretching, staticstretching, isotonic and/orisometricexercises based, functionalmovements, circuit, bodyweight,equipment- 8–10 multi-/single-jointexercises, Steady-state orintervaltraining Type .” An .” An 45 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved T W objective safely? objective safely? 2. Whichjointactions(andothermovements) achievethat 1. Whatisthe assist youinansweringfrequentlyaskedhealthand wellnessrelatedquestions. quality inagroupexerciseinstructor. Utilizingtheexerciseevaluationcriteria(EEC) will Exercise EvaluationCriteria(EEC) specific, measurable,attainable,relevant,andtime-bound(SMART). about healthandwellnesstransformthemintorealitybycreatinggoalsthatare SMART GoalSetting goal. accomplishing the are thebenefitsto this goal,andwhat they arecreating ask themselveswhy individuals should is clearlydefined, ensure thatthis accomplished. To what istobe state specifically The goal(s)must SPECIFIC • • • • When using body weight as resistance, is the muscle When usingbody weight asresistance,isthemuscle overall functionality? from, theparticipants’activitiesof dailylivingand How doesthisskillcontributeto,rather thandetract Am Itryingtoteachisolationorintegration? flexibility-based, oracombinationoftwomore? Is mypurposecardiorespiratory-,strength-,or S goal settingwillallowyourparticipantstotaketheirvagueideasandaspirations personal objectivesfortheirhealthandwellnessjourney. Thiseffectiveapproach to that individualsutilizetheSMART goalsettingapproachwhenestablishingtheir o facilitatepositivelastinghealthbehaviorandlifestylechanges,itisimportant functional imperative, learning how to answer questions yourself is also an important imperative, learninghowtoanswerquestionsyourself isalsoanimportant information. Whileknowingwheretogoforcredible,reliableinformationis using hen participantsaskquestionstowhichyoudonotknowtheanswer, consider www. objective? the two. or acombinationof body-fat percentage) (e.g., bodyweightor feel) orobjectively how youlookand subjectively (e.g., measured, whether goals shouldbe track progress, In ordertoaccurately MEASURABLE M ACE fitness.org as a trusted resource for quality health and wellness asatrustedresourceforqualityhealthandwellness attitudes towardthe abilities, skills,and first assesstheirown individuals should within reach, if thegoalistruly To helpdetermine ATTAINABLE desired outcome. A 4. Who are my participants? 4. Whoaremyparticipants? 3. motion? motion? and add Does theexercisecommencefromapointof • • for thesuccessof allparticipants? Am Ipreparedtooffer being workedsafelyandeffectively? When usingequipment,aretheappropriatemuscles action opposinggravity?

mobility pertinent totheir goals thatare individuals establish is importantthat commitment, it and continued To ensuremotivation RELEVANT needs, andabilities. unique interests, R as appropriate within a safe range of asappropriatewithinasaferange of progressions the process, will help the process,willhelp incremental stepsin including identifying the overallgoal, for completionof realistic timeline Establishing a TIME-BOUND focused andontrack. individuals remain and

T regressions stability

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Chapter 6 Three Class Sections

¢ UNDERSTANDING ENERGY PATHWAYS

¢ WARM-UP

¢ CLASS BODY (CONDITIONING PHASE)

YMCA FOUNDATIONS OF GROUP EXERCISE YMCA FOUNDATIONS

47 48 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved T replenish themusclesbeforecontinuing. minutes, andthenhavingtorecoverwhilebreathinginoxygen example isdoinghigh-intensityintervalslastingonetotwo anaerobic system,whichcanproduceATP withoutoxygen.An use upcarbohydratesstoredinthemuscles,calledglycolytic When peopleworkatHARDintensitiesforafewminutes,they can, whichpeoplecangenerallysustainonlyforafewseconds. system toproduceATP. Anexampleissprintingasfastyou the body, calledthecreatinephosphatesystemorphosphagen use upthesmallamountofcreatinephosphatetheyhavein When peopleworkatEXTREMEintensitiesforjustseconds,they time participantsareabletomaintaintheintensity. intensity andduration.Themoreintensetheworkout,less Generally, thereisaninverserelationshipbetweenexercise Exercise intensityanddurationdeterminethefuelsourcesused. releasing adenosinetriphosphate(ATP), thebasicunitthatbodyusesforenergy. When thebodyneedsenergy, itbreaksdownthechemicalbondsinstoredenergy, carbohydrates andfatsintheirmostbasicforms—glucosetriglycerides,respectively. Understanding EnergyPathways blocks ofhumanstructureandarenotaprimarysourceenergy. Thebodystores fats provideaseeminglyendlesssupplyofstoredenergy. Proteinsarethebuilding Carbohydrates areeasyforthebodytobreakdownandprovidequickenergy, while he energytomoveandthinkcomesfromthefoodspeopleeatdrink. When itcomestofueling,participantswilloftenaskabout cardiorespiratory classes,andwalking. Examples ofthisareswimming,mostmovements is sufficientoxygenpresentfortheproductionofall ATP. move. Thissystemiscalledtheaerobicsystem,asthere of carbohydratesandfatstoproduceATP forenergyto for longerthanafewminutes,theyusecombination When peopleworkatMODERATE andLOWintensities guidance ofaregistereddietitianforspecificmealplans. Instructors shouldsuggestthattheparticipantseek exercise instructortorecommendspecificmealplans. Ethics, itisoutsideofthescopepracticegroup As touchedonearlierinthediscussionofACECode may evenaskforaspecificmealplanfromtheirinstructor. what theyshouldbeeatinginordertoloseweight,and 49 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved U Instructors shouldalsoconsider: Instructors shoulduse: following. In ordertoachievethetwopurposesdetailedabove,consider The purposeofawarm-upshouldbeto: will varyslightlydependingonthetotaldurationofagivenclass. Warm-up purpose ofthefinalphaseistorecoverandpromoteflexibility. The purposeofthewarm-upistoprepare.classbodywork. INSTRUCTORS SHOULDMAKEUPCLASSESWITHTHREEMAINSECTIONSINMIND. • • • • • • • • • • Starting class more basic skills like marching, step-touches, Starting classmorebasicskillslikemarching,step-touches, used later Starting classwithasmallerrangeofmotionthanwillbe in class,butathalf-time Starting classeswithmovementsthatwillbeperformedlater progression are introduced—followingafunctionalmovement-pattern side movementsandthentwistingpivoting Simple movementsthatmovefronttobackbeforeside-to- reserved andcontrolledrangeofmotionforallmovements Totala bodycontrolwithoutflailingarmsorlegsbyusing Slower movementsthanwhatwilloccurlaterintheclass A gradualincreaseinintensityandimpact easily changedirection Smooth movementsandtransitionsthatallowparticipantsto complexity, andexerciseintensity Create agradualincreaseinbodytemperature,movement come, whichtouchesontheprincipleof Functionally preparethebodyforexercises/movementsto to 10 minutes in length, the exact number of minutes spent on this segment of class to 10minutesinlength,theexactnumberofspentonthissegmentclass in termsofintensity, complexity, andrangeofmotion.Whilethewarm-upisoftenfive before wedoanotheringroupexercise.Everythingiscumulative,astheclassbuilds nderstanding thepurposeofwarm-upmeansunderstandingwhywedoonething specificity specificity cardiovascular-, strength-,andflexibility-basedclasses. up beforemorecomplexmovesoccur. CPSisappropriatefor ensuring thatthespinereceivessomeattentioninwarm- allow forbettercorecontrol,balance,andspinalstability, while stability. transverse planeswiththethemeofpromoting This involveswarmingupthespineinsagittal,frontal,and preparation, whichincludescoreplanarsequencing(CPS). The warm-upshouldincludegeneralattentiontothespinal training effect. through arangeofmotion,andpromotinganoverallpreparatory the purposeofwarmingmuscles,increasingmuscleelasticity effective thanstaticstretchingforthissectionofclasstoachieve movements. Active,dynamicstretchingprovesmoresafeand instead withafocusonmultiplanar, dynamicrange-of-motion be movingwithoutanemphasisonstaticstretching,but To achieveageneralriseincoretemperature,thebodyshould • • Starting classwithcoreplanarsequencing,asoutlinednext segment oftheclass weights inthewarm-upthanwillbeusedconditioning the equipmentafterwarm-up,orconsiderusinglighter later andfocusonthepatternthatwillbeusedonceyouadd Beginning classwithoutequipmentifwillbeused half squats,andgentlereaching-typemovements The focus for CPS is to increase active flexibility and The focusforCPSistoincreaseactiveflexibilityand mobility and and

50 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved T T class shouldbededicatedtoflexibilitytraining. class lengthandoverallpurposewillhelpdeterminehowmuchofthefinalportion increase flexibility, andeachstretchshouldbeheldforatleast10to30seconds.Both Where appropriate,staticstretchingshouldbeincorporatedintothecool-downtohelp than wasachievedduringtheclassbody. Final Phase(Cool-down) Class Body(ConditioningPhase) participants shouldleaveclasswithalowerheartrateandcorebodytemperature class safelybygraduallycoolingdownaftertheconditioningphase.Specifically, he finalsegmentofclassshouldpreparetheparticipantstobeableleave of thesecomponents. purpose oftheclass,beitcardiorespiratory, strength,flexibility, balance,orafusion he classbodyshouldmakeupthebulkofexperienceandachieve NOTES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Chapter 7 Types of Teaching, Learning, and Cueing

¢ TYPES OF CUES

YMCA FOUNDATIONS OF GROUP EXERCISE YMCA FOUNDATIONS

52 53 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved best cuestoutilizeengageallparticipantsarethree- among participants—kinesthetic,verbal,andvisual—the Since therearegenerallythreetypesoflearningstyles environment, cueing: and succeedinbalancingexercises.Inthegroupexercise strength andmasterchoreography, toimproveflexibility class participantstohelpthemdoeverythingfromelicit Cueing istheactofdeliveringinformationtogroupexercise necessary, inadditiontovisuallydemonstratingmovements. visual. To targetacueingmessageto 7% words,38%tone,andtherestisbodylanguage.About65%oflearnersworldwideare participants. Neuro-linguisticprogramming(NLP)saysthatcommunicationisonlyabout information, soinstructorsmustbecognizantofthemanydifferentwaystoengage COMMUNICATION ISDEFINEDASTHEACTORPROCESSOFTRANSMITTING • • • • • • multilevel classes offer Promotes successamongallparticipantswheninstructors necessarily knowbeforetheclass Educates participantsonsomethingthattheydidnot and uniqueteachingstyle Helps participantsunderstandtheinstructor’s personality Enhances motivation Helps ensureparticipantsafety Maintains classcohesionandcontrol progressions and regressions when teaching whenteaching all participants,verbalandkinestheticcuesarealso instructor. of participantsyouaresuccessfullyabletoengageasan use onlyonetypeofcueingtechniquewilllimitthenumber language (visual),andsensation(kinesthetic).Optingto dimensional cues,whichinvolvewords(verbal),body and kinestheticoptionsforcommunicatingeachofthem. explore waystobecomemorefamiliarwithverbal,visual, MASH inmindtorememberthevarioustypesofcuesand during groupexerciseclasses,keeptheacronymBRANDS Since therearemanytypesofcuesaninstructorcangive • very frontofclasswillbeabletofollowasquicklyand verbally, onlythevisuallearnersandparticipants inthe they aresupposedtodo.Ifaninstructordoesnotcue waiting towatchotherparticipantsmoveseewhat meaning asquicklypossible,becausetheywillbe exercises verbally, thevisuallearnerswillnotgrasp For example,ifasaninstructoryouareonlycueing successfully aspossible. 54 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved becomes imminent.Thebestverbal cuesare: to beheardandunderstoodimmediately beforemovement Verbal cuesshouldbe These wordsfallunderthecategoriesofBRANDSMASH. participants willunderstandinordertorequestmovement. Using verbalcuesinvolveslanguagethatmostofthe to deliver. not efficientbecauseitiswordyandtakesfartoomuchtime may beefficaciousatgettingparticipantstomove,butis do fourjumpingjacks,increasingtheintensityoneachjack you tograpevineleft,andthenaddthemambo-pivot, facing dogandcannotseewhere“here”is.Cueing“ it isnotveryefficaciousifallparticipantsareindownward- other. Cueing“ It’s verypossibletobeonetypeofcuerwithoutbeingthe be toaccomplish each oftheseispossiblealone,thegoalasinstructorsmust while efficaciousreferstogettingthejobdonewell.While means gettingthejobdoneinaveryshortamountoftime, The bestcuersareboth cues anddelivermultiplepiecesofinformationsimultaneously. information inashortamountoftime,theyoftenneedtocondense Because instructorsneedtocommunicateagreatdealof Types ofCues M • • • A A B H D N R S S Succinct Short Specific VERBAL irectional: umerical: natomical: hythm: reathing: umorous: patial: lignment: otivational: afety: move yourhandhere both simultaneously. anticipatory, efficient and ” isanefficientcue,but which meanstheyneed efficacious . Efficient I want

” you arepinnedbetween there aresheets of glassinfrontyouandbehind youthat lateral raiseswithyourarmsand shoulders, imaginethat component ofvisualizationisappropriate (“ in yourbackwhenyoubackbend should noticethatthespinalextension createsatightness your bicepsinarms where and/or “feel.”Instructorsoftenusethesewordstoconvey commonly utilizethewords“sense,”“imagine,”“pretend,” Kinesthetic cuesinvolvegivingpeopleasensation,and speak yourlanguageareabletofollowmovements. When aninstructorcuesvisually, evenpeoplewhodonot because noteveryonespeaksthelanguageofinstructor. important becausenoteveryoneisaverballearner, and that visuallearnerscanfollowmovement.Thesecuesare Using visualcuesinvolvesincorporatingbodylanguageso process yourinstructionsbeforeexpectingtheclasstofollow. not usingmusic,alwaysgiveafewmomentsforthebrainto cues atleast4countsbeforemovementisinitiated.When cue beforemovement.Whencueingtomusic,youshouldgive cuer youcanbesothatyourparticipantswillknowhow exercise instructors,youshouldpracticebeingthebestverbal Because thesearethemostpopularcuesamonggroup KINESTHETIC VISUAL asensationshouldbefelt(“ ”). ”), how asensationshouldfeel(“ ”), and you shouldfeelthisin when when performing amental you 55 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved A irregular parts of songs and planning for them accordingly. irregular partsofsongsandplanningforthemaccordingly. conditioning withoutfirstmemorizingexactlywherethereare movement patternsforstrengthandcardiorespiratory of unevenmusicarethatinstructorscannotteachconsistent trying tousethemusicina32-count.Amongdisadvantages variety, andforwhichinstructorsmustbepreparediftheyare Among theadvantagesarechangesintempothatprovide musical organization,hasbothadvantagesanddisadvantages. that isnotsquare,withextracounts,bridges,anduneven disciplines suchasdance,Zumba,andmore.Choosingmusic Instructors maychoosenottouse32-countsquaremusicfor creating theexperienceofaparticulartypeclassordiscipline. phrases, tempo/speed,lyrics,andoverallfeelofthemusicin When musicisintheforeground,instructorsusebeats, Instead, itisusedprimarilytosetamoodfortheclass. and motivation,butinstructorsdonotcueusingthemusic. When musicisinthebackground,itservestoprovideatmosphere Music specifically producedforuseinthegroupexercisesetting.Thiscanincludeeither: a CodeofEthicsincludestheresponsibilityinstructorstouselicensedmusic s statedatthebeginningofthiscourse,instructorsshouldknowthatfollowing 32-count squaremusicwithafixedbeat-per-minute range Music withirregularnumbersofbeatsperminuteandbridges,OR execute movementsonthedownbeats(accentednotes)of being usedintheforeground,instructorsshouldalways music withbridgesandchorussections,whenis Regardless ofusing32-countsquaremusicorirregular of eachmusicalphrase. so that everyone can initiate movements on count 1 at the top (counts 29–32)inanticipationofparticipants’movements, should cuenewmovementsatthebottomofmusicalphrases and incorporatethebeatphraseofmusicintoclass Instructors wishingtouse32-countmusicasforeground interpretation. than allowingparticipantstomoveontheirownmusical leading classeswithmovementsdoneondownbeatsissafer one another. Forthepurposesofsafetyanduniformity, unsafe environmentwherepeoplecouldpotentiallyinjure on differentbeatsandphrasesofmusicwouldpromotean Having everyonemarch,grapevine,orperformothermoves music topromoteclassconsistency, uniformity, andsafety. NOTES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Chapter 8 Participant Safety

YMCA FOUNDATIONS OF GROUP EXERCISE YMCA FOUNDATIONS

57 58 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved (under 60 minutes). (under 60minutes). calories consumed,especiallyduringashorter-duration class to dilutethesportsdrinkwithwaterdecreasenumberof the tasteofsportsdrinks,considerencouragingparticipant to consumeenoughwaterforadequatehydrationandprefers pre-, during,andpost-exercise.Ifaparticipantfindsitdifficult exercise classesunder60minutes,wateristhepreferredbeverage or coolwaterbefore,during,andafterexercise.Formostgroup Instructors shouldencourageparticipantstodrinkroom-temperate movements barefoot. instructors mayalsoencourageparticipantstoperform for indoormind-bodyclassessuchasyogaandPilates, participants maychoosetowearminimalistfootwear, and disciplines thatarenotspecificallymind-body. Ifappropriate, most participants,thismeansacross-trainingshoefor appropriate footwearspecifictothedisciplineathand.For Instructors shouldencourageparticipantstowear Footwear providessafety, cleanliness,andsupport. stability thick matsshouldlimitturnsandpivotstohelppromote Instructors teachingoncarpetorunstableflooringsuchas ballrooms, ascarpetcaninhibitfootandanklemovement. than thickcarpetsuchasthatfoundcommonlyinhotel flooring coveredwiththinpaddingmaybemoreappropriate quickly, adance-floorthinlayerofwood,nonsliptilefloor, or during whichthefeetmoveoftenandchangedirection For dance-basedcardiorespiratoryconditioningclasses Elements ofSafety Training, Position statement:Fluidreplacementforathletes. Source: weight lost(or16–24ozforeverypound) Following exercise,drink450–675mLforevery0.5kgbody (7–10 oz)or, preferably, drinkbasedonsweatlosses Every 10–20minutesduringexercise,drink200–300mL 2 hourspriortoexercise,drink500–600mL(17–20oz) FLUID-INTAKE RECOMMENDATIONSDURINGEXERCISE FLOORING HYDRATION FOOTWEAR Casa, D.J. et al. (2000). National Athletic Trainers’ Association: Casa, D.J.etal.(2000).NationalAthleticTrainers’ Association: 35,212–224. intheanklesandspine. Journal of Athletic JournalofAthletic where the closest facility telephone is located. When there is where theclosestfacilitytelephoneislocated.Whenthere reporting proceduresofaspecificcenterorfacility, including times. Instructorsshouldbefamiliarwithanyspecialemergency- Instructors musthavecurrentCPRtrainingcompletedatall See “I=Intensity”onpages43–44. disciplines. optimal temperatureappropriateforallparticipantsin encourage participantstodressinlayerssincethereisno inducing classes.Formind-bodyclasses,instructorsshould with materialthatwicksawaymoistureduringsweat- Instructors shouldencourageparticipantstodressinlayers to knowasagroupexerciseinstructor: Here aresomecommonissuesandsuggestedfixesyouneed how toencourageparticipantsstaysafelyaligned. made ineachdiscipline,andtoarminstructorswithsolutionsfor designed toprovideanoverviewofsomethecommonerrors of safety. Thefollowingisnotanexhaustivelist,butratherit Success inanyformatofgroupexerciseisbuiltonafoundation direct emergencyresponsenumber. response system,whichincludescalling9-1-1orthefacility’s medical attention,itisappropriatetoactivateanemergency a life-threatingsituationoranythingthatrequiresimmediate balls ofthefeet Constant jogsonthe Shoulders raised AQUA Rounded spine Knees outtothesides Shoulders raised CYCLE EMERGENCY RESPONSE INTENSITY CLOTHING DISCIPLINE: SPECIFICSAFETYANDTIPS time Cue tolandwiththeheelseach trapezius fibers Cue shouldersdownwithlower spinal extensors Cue “lengthenedspine”with Cue kneesinwithadductors trapezius fibers Cue shouldersdownwithlower 59 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Too intenseofawarm-up Non-specific warm-up BOOT CAMP Exclusively visuallycueing Body imbalance Ankle sprains DANCE-BASED CARDIOCONDITIONING Joint discomfort like upwardfacingdog Shoulders raisedinweight-supportedpositions Back discomfort YOGA Overall muscularimbalance Drooping headposture Heels notplacedonplatform excessive pullingaction Overuse ofshouldersandbackmusclesfrom poor formandrangeofmotion Participants steppingtoofast,resultingin STEP Cue “soft” elbows and knees whenever appropriate so participants avoid Cue “soft”elbowsandkneeswheneverappropriatesoparticipantsavoid Cue shouldersdownwithlowerfibersoftrapezius;lengthenneck quadriceps forsupport forward flexing/bendingfromhips,keepingthekneesflexedwithhandson Modify unsupportedforwardfoldbyencouragingspinalextensionwhen balanced onbothsidesequally Teach choreographythatisbilateralandreversibleso participantsare Cue constantneutralspineandeyeslookingforward step surfaceeachtime Cue toplacethecompleteshoebottomon Vary thearmchoreographytoincorporatedifferentactions Reduce steptempotounder130beatsperminute of classisconsiderablymoreintense thanthestart Make surethewarm-upincludesagradualincreaseinintensityso middle activities they willbedoinginclass,includingwristsandupper-body weightbearing Make surewarm-upisspecificinpreparingparticipantsforeachtype ofdrill access toyouatalltimes Incorporate verbalcueingforauditorylearnersandthosewithoutclear visual promote overallbodyflexibility. to Discourage participantsfromleavingbeforethefinalstretchingisfinished since danceclassesgenerallyonlypromotecardiorespiratoryconditioning. Participants: Encourageparticipantstotakestrengthandflexibilityclasses, are balancedonbothsidesbiomechanically Instructors: Teach choreographythatisbilateralandreversiblesoparticipants the classandabilitiesofparticipants and turnsonlyafterawarm-upwithappropriatespeedbasedonthepurposeof tempo andshorterrangeofmotion(e.g.,marchingbeforerunning);addpivots impact increasetotheankleinallplanesofmotion;startclasseswithslower Avoid anklesprainsbyteachingaproperwarm-upwithgradualintensityand discomfort intheseareas 60 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved avoid makinganygeneralassumptions.Simplyaskthese come withavarietyofabilities,soinstructorsshould Participants whohaveobesityorsufferfromarthritis Arthritis andObesity individual seeherphysicianforclearancetoexercise. is nowpregnant,instructorsshouldrecommendthatthe Even ifaregularparticipanttellstheinstructorthatshe for apparentlyhealthyindividualswithnospecialneeds. medical practitionersallowingthemtoparticipateinclasses Pregnant individualsshouldhaveclearancefromtheir Pregnancy practitioner. exercise, withpossiblerecommendations,fromtheirmedical populations, participantswhohavenotreceivedclearanceto and avoidmakingexerciserecommendationsforspecial Instructors shouldbeawareoftheirscopepractice SPECIAL POPULATIONS participants whohaveobesity: Below aretwogeneralsuggestionsforworkingwith possible forcertainexercises. to knowwhichbodypositionsmaynotbecomfortableor Participants whohaveobesityneedaninstructor’s sensitivity joint lubrication(especiallyforearly-morningclasses). generally needalongerwarm-uptoincreasesynovial and exercise classandencouragethemtoaskfor participants iftheyfeelcomfortableattendingagroup • • regressions ensure participantsuccess. seated chairwork,orevenalternateexercisesaltogetherto instructor shouldbeabletosuggestalternatepositions, uncomfortable ordifficultfortheparticipant,soan Simple include chairexercisesifappropriate. so regressionsshouldbeofferedduringclass,whichmay moderate cardiorespiratoryexercisecanprovetoointense, For individualswhohavesevereobesity, sometimeseven flexion asappropriate.Participantswitharthritis exercises in all positions may be exercisesinallpositionsmaybe progressions NOTES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– 62 FOUNDATIONS OF GROUP EXERCISE | 2016 © All Rights Reserved Isometric minute rest,repeatedeighttimes). alternated withperiodsofrest(e.g., 100-yardrun,one- Interval training Inferior life; trainingwithintegrationratherthanisolation. Functional forming itarebroughtclosertogether. Flexion usually appliedtothemuscularmovementofalimb. Extension reps.” stimulated; sometimescalled“negativework”or the musclelengthensagainstaresistancewhenitis Eccentric point oforiginamuscle. Distal the muscledevelopstensionandshortenswhenstimulated.. Concentric muscles, asifbracingforimpact. Bracing or classsession. terms oftheplanesmovementwhendesigningaworkout flexibility training.(3)Programmingbalance:balancein program—cardiovascular exercise,resistancetraining,and body, aswellamongthethreecomponentsofanexercise Training balance:balancebetweenthetwohalvesof various partsofthebody, enablingefficientmovement.(2) Balance becomes imminent.. be heardandunderstoodimmediatelybeforemovement Anticipatory contraction producedbyanagonist(primemover)muscle. Antagonist position andrelationshipamongvariousbodyparts. Alignment movement; alsocalledtheprimemover. Agonist Adduction a particularformorintensityofexercise. Adaptation Abduction GLOSSARY Farthestfromthemidlineofbody, orfromthe Theactofmovingajointsothatthetwobones Locatedbelow. Aco-contractionofthecoreandabdominal Themuscledirectlyresponsibleforobserved (1)Neuromuscularbalance:balancebetween Atypeofisotonicmusclecontractioninwhich Atypeofmuscular contractioninwhichthe Movementtowardthemidlineofbody. Movementawayfromthemidlineofbody. Physicalbalancereferringtothepreferred Havingapurposethattranslatestoeveryday Themusclethatactsinoppositiontothe Theabilityofmusclestobecomeaccustomed Atypeofisotonicmusclecontractioninwhich The actofstraighteningorextendingajoint, Atraitofverbalcues,meaningtheymust Short,high-intensityexerciseperiods group canexertduringcontraction. Muscular strength period oftime. group toexertforceagainstaresistanceoversustained Muscular endurance move beforebeingrestrictedbysurroundingtissues. Mobility intense. are moreintense,whileshort-levermovementsless use tomanipulateexerciseintensity. Long-levermovements Lever length stimulated todeveloptensionandjointmovementoccurs. Isotonic movement occurs. muscle isstimulatedtogeneratetensionbutlittleornojoint Superior meeting theenergyrequirements oftheactivity. the lactatethresholdwhereoxygen consumptionis Steady-state training movement canbeperformedinanother joint. Stabilizers represents resistancetochangeofposition. Stability responses bythebody;alsocalledexercisespecificity. specific exercisedemandsmadeonthebodyproduce Specificity longitudinal axis;canbe“internal”or“external.” Rotation movement. to decreasetheintensityorcomplexityofanexercise Regression to progressthetrainingstimulus. For example,inresistancetraining,moreisadded Progression thoracic region. the neckandlowbackoneslightposteriorcurvein naturally occurringcurves:twoslightanteriorcurvesat Neutral spine with adevicesuchasfoamroller. eliminate generalfascialrestrictions;typicallyperformed Myofascial release Thedegreetowhichanarticulationisallowed Atypeofmuscularcontractionwherethemuscleis Characteristicofthebody’s jointsorposturethat Movementinthetransverseplaneabouta Locatedabove. Musclesthatstabilizeonejointsoadesired Exercisetrainingprincipleexplainingthat Offeringparticipantswaysormodifications Thesystematicprocessofapplyingoverload. Anelementthatgroupexerciseinstructorscan Thebalanceofvertebraeinthethree Themaximalforceamuscleor Amanualmassagetechniqueusedto Theabilityofamuscleor Constantsubmaximalexercise below