Exercise and Leadership Chapter 11

Effective group exercise class starts with what?

Starts with appropriate pre-class preparation. Arrive atleast 15 minutes before class starts in order to prepare equipment, set up the stereo system, greet participants as they begin to arrive, and have some mental preparation time, get to know your participants.

Ways to create a positive class atmosphere

Wear attire and footwear that fit the population, Explain the class format and review what participants can expect from the class, Smile, give positive motivational cues, and be energetic with body language cues

Wear attire and footwear that fit the population

Instructors attire must be appropriate for the specific group exercise class

Explain the class format and review what participants can expect from the class

So many different classes are being offered and so many unique instructional techniques are being used, the participants need to know your class expectations. The instructor should explain to participants their individual responsibilites. One such responsibility is exercising at the desired intensity.

The form of Group Exercise Class Evaluation

This form covers the principles that apply to most group exercise classes. This form reflects the health-related fitness components, the ACSM guidelines for ecxercise, and the basic research-based concepts of exercise physiology. Used to set expectations on what should be implented into all group exercise classes regardless of the selected format.

Safe, effective, and purposeful class design requires what

A specific knowledge of fitness in order to provide the appropriate overload needed to achieve the desired gains. One of the purposes of the group exercise class evaluation form is to put instructors on the same page and to give them a common language for discussing class format.

Motivational Cues

increases your participants self-confidence and enjotment and encourages a sense of play. Whoops, trills, yahooes, hup hup, and other noises are just for fun. If you have a good time in class, chances are your students will to.

Educational Cues

Delivers relevant information about the workout or about other topics related to fitness and wellness. Reviewing the benefits of exercise while leading and incorporating educational teaching into the workout. Identifying muscle groups and hydration information are examples of educational cueing.

Alignment and Safety Cues

Skilled instructors constantly deliver pointers on alignment and safety. Safety cues include reminding participants to listen to their bodies, to work at their own pace, and to stay hydrated. It’s nearly impossible to give too many of these types of cues.

Visual cues

Do everything possible to ensure your participants success. One major way to help participants move with you at all times is to use visual cueing in conjunction with verbal cueing (especially with large groups). Most people are visual learners. Without really thinking about it, they tend to copy your body language, including your alignment, physical energy, and movement style.

Warm-up and Stretching Principles begins where

A warm-up begins by setting the atmosphere with engaging music and energy. If you are using music, the first song sets the tone for your class and gets people ready to begin moving. During the first portion of the warm-up, movements should be dynamic, using large muscle groups. The second portion should build on the first and combine warming up and stretching if appropriate

Dynamic movement

Energetic music is one of the keys to a successful and fun dynamic segment of the warmup. Utilizing music with a tempo of 120 to 136 beats per minute and positive lyrics is the first practical consideration of the warm-up of any group exercise class. Songs that motivate and inspire, such as the theme to Rocky or the songs played when introducing players at a basketball game, bring energy to the room and create a dynamic interactive aspect of a group exercise class

The diaphragm

The major muscle involved in breathing, is like any other muscle group and needs time to shift gears. Incorporating a few deep breaths into the dynamic warm-up will assist in warming up the diaphragm.

What do rehearsal moves do?

make up the majority of the warm-up, preparing participants for the challenges of the workout to come. When this movement comes up in the routine later on, it will have been rehearsed and this will make it easier for participants to maintain their cardiorespiratory intensity level.

Definition of Rehearsal moves

movements that are identical to, but less intense than, the movements your students will execute during the workout phase.

Concept of using rehearsal moves in the warm-up.

Relates to the principle of specificity of training. This principle states that the body adapts specificity of training. This principle states that the body adapts specifically to whatever demands are placed on it.

Stretching Major Muscle Groups

Generaly agreed that flexibility exercises are beneficial, but questions remain about where to put them in the class format for group exercises. Most recommend an active warm-up that includes rehearsal moves followed by brief stretching. The majority of flexibility work be done during the cool-down of the workout.

Sports conditioning Class

Warm up much like any other activity, should involve activities that will be used in the cardiorespiratory segment. Typically will use different style than most high-low, step, or kickboxing classes. Is much like what you would do if you were warming up to play tennis, soccer, or volleyball and so on. General calisthenics performed at a less intense effort. Performed in an open circle.

Warm-up and stretching

Flexibility is a health-related component of fitness and should be included in the overall workout and that warming up and performing rehearsal moves before any static stretching are important no matter what group exercise format is being taught. Flexibility is enhanced best at the end of any class format. Save the stretching for the end of the overall workout for optimum health benefits to your participants.