FOUNDATIONS OF GROUP EXERCISE Produced in Cooperation with the American Council on Exercise Copyright© 2016 American Council on Exercise® Printed in the United States of America. 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. ABCD 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, Scott Goudeseune President and CEO, American Council on Exercise (ACE) TABLE OF CONTENTS 1 | WELCOME! 2 | CHAPTER 1: 41 | CHAPTER 5: Professional Conduct FITT Principle 3 ACE Code of Ethics 42 Components of the FITT Principle 45 SMART Goal Setting 45 Exercise Evaluation Criteria (EEC) 5 | CHAPTER 2: The Priority of Teaching 7 Teaching Multilevel Classes 47 | CHAPTER 6: Three Class Sections 8 The Basics of Human Movement 48 Understanding Energy Pathways 49 Warm-up 11| CHAPTER 3: Balance in Group Exercise 50 Class Body (Conditioning Phase) 13 Types of Classes 50 Final Phase (Cool-down) 52 CHAPTER 7: 15 CHAPTER 4: | | Types of Teaching, “Meet Your Body” – Learning, and Cueing The Basics of Applied Anatomy & Kinesiology 54 Types of Cues © All Rights Reserved Music 55 Bones 17 2016 | 19 Muscles 29 Flexibility 57 | CHAPTER 8: 31 Posture and Positions of the Body Participant Safety 35 Applying Knowledge to Movement 58 Elements of Safety 38 Cardiovascular System 62 GLOSSARY FOUNDATIONS OF GROUP EXERCISE FOUNDATIONS | iv YMCA Foundations of Group Exercise WELCOME! ON BEHALF OF THE AMERICAN COUNCIL ON EXERCISE, WE THANK YOU FOR PARTICIPATING IN THE YMCA FOUNDATIONS OF GROUP EXERCISE COURSE. Purpose he purpose of this course is to provide the group exercise instructor of cardiorespiratory, strength, and/or flexibility classes with a comprehensive knowledge base of general information and guidelines relevant to single-modality and/or pre-choreographed class Tformats. The population addressed in this course is made up of apparently healthy group exercise participants, without special considerations or medical concerns. Upon successful completion of this course, participants will This workbook is designed to be used concurrently with the © All Rights Reserved be able to: online course components. The fill-in-the-blank and other 2016 | • Apply a basic understanding of anatomy (muscles and written activities presented in this workbook correspond to bones), joint actions, and planes of motion to any modality specific videos in the online course. of group exercise • Explain the FITT principle for cardiorespiratory, resistance, THEME and flexibility training The overall theme of this course is to promote the safety, • Understand the three group exercise applications for alignment, and success of all participants in each group exercise balance, and how to integrate each into class design class format. That said, the ultimate question for any exercise • Describe the purpose of each section of class (warm-up, movement pattern is “Do the overall benefits of this movement conditioning phase, and final phase) FOUNDATIONS OF GROUP EXERCISE FOUNDATIONS outweigh any potential risks?” • Identify the two options for using music in group exercise (as the foreground or background) 1 Chapter 1 Professional Conduct ¢ ACE CODE OF ETHICS © All Rights Reserved 2016 | FOUNDATIONS OF GROUP EXERCISE FOUNDATIONS 2 GROUP EXERCISE INSTRUCTORS MUST BE FAMILIAR WITH THEIR SCOPE OF PRACTICE as well as the expected professional code of conduct. Knowing this helps instructors understand their responsibilities, while also identifying when they may need to refer a participant to a more qualified health or medical professional. For example, when a participant asks an instructor to play his or her favorite music in an indoor cycling class, the instructor is responsible for complying with federal copyright laws and should know to utilize only approved music, such as licensed music made specifically for group exercise classes. As another example, when a participant asks an instructor for specific recommendations on diet to lose weight, the instructor is responsible for knowing that this goes beyond his or her scope of practice and that he or she must refer the individual to a registered dietitian or medical doctor for more information. ACE Code of Ethics n example of a code of conduct for health, fitness, and wellness professionals is the ACE Code of Ethics. This code includes a promise by the professionals to: Provide safe and effective instruction Provide equal and fair treatment to all clients A Stay up-to-date on the latest health and fitness research and understand its practical application Maintain current CPR and AED certificates and knowledge of first-aid services Comply with all applicable business, employment, and intellectual property laws Uphold and enhance public appreciation and trust for the health and fitness industry Maintain the confidentiality of all client information Refer clients to more qualified health or medical professionals when appropriate Establish and maintain clear professional boundaries © All Rights Reserved 2016 | FOUNDATIONS OF GROUP EXERCISE FOUNDATIONS 3 NOTES ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––