Group Fitness Week 1-4

Group Exercise

Physical activity led by an instructor focusing on social connection, confidence building, and fun through unity.

Group Disciplines

Aquafit, kickboxing, step, bootcamp, spin, HIIT, BOSU, Pilates, yoga, Zumba, dance, CrossFit, and more.

Group Cohesion

The tendency for a group to be in unity working toward a goal; connection drives attendance.

Teacher-Centered Instruction

Instructor gives information, ensures patterns are perfect, teaches from the stage, and maintains a competitive/individualistic atmosphere.

Participant-Centered Instruction

Instructor acts as coach/facilitator, moves around room, actively involves students, and maintains a supportive atmosphere.

Thin-Slicing

Knowing when to progress according to participant needs.

Key Class Qualities

Safe, fun, inclusive/social, non-judgmental, motivating, challenging, and effective.

Connection

Primary retention driver.

Verbal Learners

Need to know what muscle is working.

Kinesthetic Learners

Need to know where and when they should feel it working.

Curious Learners

Want to know why they are doing the exercise.

Visual Learners

Rely on proper demonstration.

Cardio Fitness

Repetitive moderate-to-high intensity large muscle movement; 5 days/wk for 30–60 mins (moderate) or 3–5 days for 20–60 mins (vigorous).

Muscle Strength & Endurance

Max force developed in a single contraction; 2–3 days/wk, 8–20 reps, 1–4 sets covering major muscle groups.

Flexibility

Joint movement range; 2–3 days/wk per major muscle group, 60 seconds per exercise, plus 60 minutes of neuromotor exercise per week.

8 Class Design Considerations

1) Discipline, 2) Exercises, 3) Equipment, 4) Warmup/cooldown, 5) Cues, 6) Practice, 7) Coach mindset, 8) Corrections/feedback.

Constructive Corrections

Use general group statements, move near them, and use the CRC method ("try it like this", never "doing it wrong").

CRC Method

Catch people doing it right and commend them; appeal to safety and give rationale.