XPERT Pole Fitness Training Vocabulary

XPERT Pole Fitness Professional Training Level 1 & 2

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• XPERT FITNESS ONLINE MANUALS
• PROFESSIONAL TRAINING POWERED BY CRUNCH
• XPERT POLE FITNESS LEVEL 1 & 2
• Approved by:
  • Athletes and Fitness
  • AFAA
  • ACE
  • NASM
  • CIMSPA
  • Fitness Australia
  • Active IQ
  • Exercise Move Dance
  • Professional Recognition

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• Instructor Manual and accompanying materials are proprietary business materials.
• The Instructor Manual and all amendments are copyrighted and remain XPERT Fitness LLC property and are considered “Intellectual Property.”
• Instructors shall not make copies or reproductions of the Instructor’s Manual without express prior written consent from XPERT Fitness LLC or Crunch LLC.
• In any dispute, the terms in the master copy at XPERT Fitness LLC office are controlling.
• By signing, you agree to be responsible for the Instructor Manual and not to copy, lend, or distribute it without written permission from XPERT Fitness LLC.

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• XPERT Pole Fitness Professional Training Level 1 & 2 is designed to ensure instructors lead a safe, effective, and fun pole fitness workout.
• XPERT is a multi-level professional training program created to elevate teaching skills.
• It is understood that participants have a basic knowledge of anatomy and exercise science and at least six months of pole experience.
• The training prepares instructors to lead a beginner to intermediate level pole fitness class, including:
  • Dynamic, rhythmic warm-up
  • Pole conditioning exercises for strength and flexibility
  • Dance choreography
  • Spinning, climbing, holds, and inversion techniques.
• Pole fitness improves strength, flexibility, body awareness, and endurance.
• It is crucial to have a complete knowledge of pole fitness to teach effectively.
• XPERT professional training covers all aspects of teaching a pole fitness class, from understanding pole features and proper form to class design and music application, ensuring an optimal classroom experience.

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• Course Recognition: The XPERT Pole Fitness Training is approved by numerous organizations including ACE, AFAA, EMPD, PDC and Active IQ, CIMPSPA, Fitness Australia, REPS NZ, REPS SA.
• To gain CECs, a valid Fitness Qualification and registration with the specified company are required.
• American Council on Exercise (ACE): A fitness certification and education provider setting standards for fitness professionals.
• Aerobics and Fitness Association of America (AFAA) – 15 EUC’s: Establishes standards and guidelines for quality fitness services and enhances fitness professional development.
• Exercise Movement and Dance Partnership: The go-to organization for Exercise, Movement and Dance, championing quality and driving growth in teaching and participation. The National Governing Body and Umbrella Organisation for Exercise, Movement and Dance (EMD) in the UK.
• Active IQ: A leading UK awarding organization for active leisure, learning, and wellbeing, recognized and regulated by OfQual, designing qualifications for career pathways.
• Fitness Australia – 10 CEC’s: A not-for-profit industry association professionalizing the fitness industry through partnerships, advocacy, education, quality, and accreditation. Supports the industry to deliver a healthy, active lifestyle for more Australians. Vision: more Australians adopt a healthy, active lifestyle.
• CIMSPA – CEC Available: The Chartered Institute for the management of sport and physical activity, the professional development body for the UK’s sport and physical activity sector, committed to supporting, developing, and enabling professionals and organisations to succeed, inspiring the nation to become more active.

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• Table of Contents:
  • Introduction
  • A. Aims of the Course
  • B. Outcomes
  • C. Training Schedule
  • D. Pre-requisite Overview
  • E. Training Overview
  • F. Equal Opportunities
  • G. Appeals Process
  • H. Customer Service
  • I. Quality Assurance
  • J. Equipment and Setup
  • K. Safe Pole Fitness-Proper Safety Techniques
  • L. Principles of Pole Fitness Exercise Science and Pole Fitness Techniques
    • A. Primary Muscles Used in Pole Fitness
    • B. Joints of the Body and Actions of the Joints
    • C. Planes of the Body
    • D. Proper Alignment and Posture in Pole Fitness
    • E. Strength Components of Pole Fitness
    • F. Cardiovascular Benefits of Pole Fitness
  • Pole Fitness Class Formats and Techniques
    • A. Pre-Class Announcements and Instructions
    • B. Components of a Pole Fitness Workout
    • C. Sample Warm-up
    • D. Pole Fitness GRIPs
    • E. Pole Fitness Leg Positions
    • F. Beginning Techniques
    • G. Intermediate Techniques
    • H. Design and Sequence of a Pole Fitness class
  • Pole Fitness Class Design
    • A. Warm-up
    • B. Sample Combinations
    • C. Cool Down
    • D. Teaching Participants of Varying Skill Levels
    • E. Music
  • Pole Fitness Workout Master Class
  • Pole Fitness Practical Exam
  • Pole Fitness Written Exam
  • Training Review and Question/Answer Session

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The XPERT training program:

• Provides a manual and learning resources to develop knowledge and skills.
• Details aims, outcomes, assessment (if applicable), and timetable.
• Offers verbal feedback on skills and knowledge concerning the training program and assessment criteria.
• Provides opportunities to tailor the training program to individual learning and physical needs.
• Allows opportunities to give feedback about the training program upon completion.
• Includes assessment on a practical and written component during the course.

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Outcomes

On completion of the training, participants should:

• Have knowledge of proper pole setup and safety procedures
• Have knowledge of beginning and intermediate Pole Fitness techniques
• Have knowledge of how exercise science applies to a Pole Fitness workout
• Be able to instruct a basic Pole Fitness class
• Have knowledge of Pole Fitness class design and choreography
• Be able to communicate the proper level adjustments and spotting techniques

Training Schedule

• Course Information: Online training includes:
  • Course Manual: Interactive buttons with in-depth explanations of each move and subject by XPERT Trainers. Manual can be downloaded, but videos cannot.
  • Learner Workbook: Online workbook with questions covered in the manual. Open workbook assessment allows manual use.
  • Zoom Chat: Live chat with a mentor to review major points in the manual and answer questions after workbook completion.
  • Practical & Written Exam: Allocated after Zoom chat. Information emailed, please read carefully.
• What must be completed: Online workbook, live zoom chat, practical exam, written exam. Each element must be passed to pass overall training course.
• PRE-REQUISITE OVERVIEW: It is recommended to have a basic knowledge of pole fitness and have attended a minimum of 6 months of pole fitness classes before attending this course.

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• TRAINING OVERVIEW
  • The XPERT Pole Fitness Professional Training aims to equip participants with the skills to safely and effectively instruct a Beginner/Intermediate Pole Fitness class.
  • The training covers all aspects of instructing Pole Fitness with a special emphasis on safety.
  • The training teaches participants how to blend fitness and fun in one workout-Pole Fitness.
  • Each training participant is required to pass both a movement and written examination demonstrating complete knowledge of all topics covered.
  • Participants will be assessed by the Master Trainer with the assistance of a Team Trainer if there are over 10 students in the training.
• EQUAL OPPORTUNITIES
  • The XPERT training program is committed to promoting equality of opportunity in any and all of our training products.
  • To view our full Equal Opportunities Policy, please contact our offices directly.
  • We are committed to:
    • Promoting equality of opportunity for all persons.
    • Preventing unlawful occurrences of direct discrimination, indirect discrimination, harassment and victimisation.
    • Fulfilling our legal obligations under the equality legislation.
    • Promoting a harmonious working and training environment where all people are treated with respect and helped to achieve their full potential.
    • Taking positive action, where necessary, to adhere to our Equal Opportunities Policy.
• APPEALS PROCESS
  • All training participants are assessed by qualified and skilled Master Trainers/assessors and are assessed against our published assessment criteria.
  • In the event that a participant wants to appeal against their assessment decision they may do so in writing by contacting the XPERT office.
  • Details of the appeal procedure are available through your Master Trainer or can be obtained by contacting our office.
• CUSTOMER SERVICE AND COMPLAINTS
  • We strive to ensure that all training participants are given accurate and timely information regarding the XPERT training and assessment.
  • We expect our Master Trainers to provide excellent quality training.
  • Any participant who believes they have not received appropriate customer care should contact the XPERT office.
  • Details of our complaints procedure are available through your master trainer or can be obtained by contacting our office.
• QUALITY ASSURANCE
  • We strive to ensure that every participant receives a consistently high quality of training from each Master Trainer at every training venue.
  • To ensure a consistently high quality of training in the XPERT program we will maintain a quality assurance policy .
  • A copy of the quality assurance policy is available through your master trainer or can be obtained by contacting our office

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• EQUIPMENT AND SETUP
  • Studio Grade Poles: For commercial use, fixed permanent poles are recommended. Dual-lined, one or two-piece poles are attached to the ceiling and floor using a permanent ceiling mount, and pinned to the floor. These poles can be used from 2.8m high to 4.7m if using one-piece pole or 4.2m if using a multi piece comp pole.
  • Pole at Home: Removable poles can be put up and taken down easily. They are fixed to the ceiling by a ceiling plate with a permanent fixing. Pressure based, they can be placed on a solid ceiling or a metal or wooden beam, but not on false ceilings. Poles over 3370mm or 132.7 inches must be permanent and reinforced. Check with the manufacturer for structural details. Available in Allan Key (spin to static change) or X-lock version (twist and lock).
  • Free Standing Stages: Recommended for ceilings higher than 3.5meters (138 inches) or for studio spaces with false ceilings. Units come with round bases (1600mm diameter) and two types of stage bases: higher base (12.5” raised) or lite base (approx 4.7” from the floor). Free standing, not fixed to ceiling, no pressure needed. Recommended stage: X-Stage or LITE stage. Advanced students can use anchoring weights under the base frames.
• Pole Materials:
  • Chrome: Smoothly chromed, used internationally by most gyms, studios, and fitness centers.
  • Brass: Used in hotter climates (e.g., Australia), provides more traction (adhesive friction), promoting economy of movement during advanced techniques.
  • Stainless Steel: Similar to chrome but keeps longer in your studio.
  • Powder Coated Poles: Painted poles with a grippy coating, known to burn skin. Not recommended for drops. Available in different colors.
  • Silicon Pole: Rubber-like coating, great for pole dancing with clothes on.
• Pole Sizes:
  • 45mm (1.75inch) or 40mm (1.57inch).
  • 45mm (1.75inch) pole is the most common and is the recommended industry standard.
• For Information on recommended pole models, visit www.xpole.com

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• GRIP AIDS / CLEANING
  • GRIP Aids: There are three types: adherents, antiperspirants, and moisture with tack.
    • Adherents: Products that “stick” to the pole for a better gripping surface. Made with beeswax, helpful in winter when skin is dryer and also works well on the legs.
    • Antiperspirants: Help with sweaty hands or other parts. Rubbing alcohol can minimize perspiration and oil secretion before applying a GRIP product.
    • Moisture with tack: For skin that is too dry, aloe vera gel can be paired with a powder that provides stick.
  • Finding the right balance of moisture and tack may take a few tries. Products become more effective as the pole gets warmer with use. Too much of any product will encourage slipping.
  • Recommend pole fitness gloves for individuals that sweat excessively and participants practicing in hot and or humid climates.
  • Poles can become slick with sweat or oils, so wipe the pole down frequently with a clean towel and rubbing alcohol after each participant. Avoid disinfectants or cleaning products with artificial colors or harsh chemicals such as bleach because it can cause chemical abrasions in sensitive areas.
  • Due to the current worldwide pandemic, cleaning equipment more often is needed. Highly recommend that each student has their own cloths and spray bottle so they can clean in between use. Check our additional section at the back for recommended covid compliance. Always keep up to date with your own countries’ rules and regulations.
• SAFE POLE FITNESS - PROPER SAFETY TECHNIQUES
  • Body Preparation: Students should not use lotions or oils on the skin because they make the skin slick and slippery and hamper the participant’s ability to anchor onto the pole. Remove all jewelry to protect your poles.
  • Individual Fitness Levels: Remind participants to work at their individual fitness levels. The instructor should provide level options so each student can vary the technique based on their skill and fitness level.
  • Late Students: Students who miss the proper warm-up should not be permitted to participate in the class for safety reasons. The warm-up is an essential portion of the class and prepares the body for various pole techniques. Not participating in a proper warm-up can increase the risk of injury.
  • Spacing: Be mindful of your spacing in relationship with others and the pole. Some moves require a body length of clearance. If there are multiple people using the same pole it is important to stand clear of the workout space. It is recommended that there be between 2.5m - 3 m between poles.

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• MATS / CLOTHING & SHOES
  • Floor Mats: Exercise mats should be used for the warm-up. Safety mats can be placed on the floor around the pole when attempting new moves, but they should be removed and placed far from the pole, so they are not a hazard. New moves can also be performed closer to the floor for safety reasons. As the participant becomes more skilled, the moves can be performed farther away from the floor.
  • Clothing: Recommend comfortable, form-fitting shorts and a tank or bra top so the skin can GRIP to the pole. Wearing longer pants or tops is not recommended because fabric will slide on the pole. Do not wear excessively detailed clothing or accessories (no belts, tassels, zippers, jewels, etc.) and wear appropriate undergarments, as the pole tends to shift clothing.
  • Shoes: Participants should start barefoot or in leather ballet dance slippers. High-heel shoes or sneakers should not be worn when learning new Pole Fitness techniques. Shoes can be incorporated if desired, once the participant feels comfortable with the techniques/moves. The heels worn for pole dancing are not street shoes, they are usually 6-8”, inflexible, have a rubber sole, and usually a platform. If the upper part of the shoe is a plastic material it will GRIP to the pole.
• Insurance
  • Essential for instructors: Public Liability and Professional Indemnity. Public liability covers building damage due to the pole, and professional indemnity covers misconduct or accusations of bad instruction.
  • Check the small print to ensure the insurance covers pole or aerial and has no hidden requirements.
  • Recommended companies:
    • UK: Insure4Sport
    • USA: Francis Dean
    • Australia: DanceSurance

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• PAR Q - (Physical Activity Readiness Questionnaire)
  • A PAR-Q is a self-administered form with around seven yes or no questions focused on symptoms of heart disease and bone or joint problems. It evaluates a participant’s health and identifies medical conditions or risks that could occur by the proposed activity. This helps add in adaptions needed.
  • A PAR-Q form can also be used for adding important information such as informing them that they may occur bruising, they will be spotted during the class and even your photography policy.
  • The PAR-Q must be completed for every participant and signed by either the person taking part or if a child the parent/guardian.
  • All information must be treated with strict confidence and any GDPR (or relevant for your country) must be considered.
  • If filling in via paper, the document should be on the organizations headed notepaper.
  • You can also add this to your booking system, with many systems allowing tick boxes and information being emailed to you. Make sure you read these carefully and fully.
  • If a participant ticks ‘yes’ to any question on the PAR-Q, they should be contacted and discuss what adaptions can be made, you can then decide if a doctors note is needed to be able to participate.
  • During the screening process, participants should be made aware of the content and structure of the class and how physically demanding it may be. Signing the form is a declaration they are happy with the type and activity level they will be working at.
  • Pre - Screening Observation is required before and during sessions for continual information collection so that instructors know when to discuss any issues with the participant. The screening process is not just about who can and cannot participate in an exercise session.
  • From an instructor’s perspective, pre-screening has many positive features. For instance:
    • It provides an excellent opportunity to find out essential information about the participants health status and a chance to take account of any health or fitness-related problems that do not necessitate medical referral, but just require the adaptation of certain activities.
    • It can enhance an instructor’s credibility as a concerned professional and can open lines of communication.
  • Remember screening is not just written but verbal and visual screening should also be used.

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• EXAMPLE PAR-Q Form:
  • Company Logo at the top
  • Name:
  • Date of Birth:
  • Home Address:
  • Emergency contact details
  • Does you have or ever experienced the following? (Please circle relevant answer)
    • Diabetes yes/no
    • Chest pains brought on by physical exertion yes/no
    • Epilepsy yes/no
    • Dizziness or fainting yes/no
    • A bone, joint or muscular problem or arthritis yes/no
    • Asthma or other respiratory problems yes/no
    • Any sustained injuries or illnesses yes/no
    • Any allergies yes/no
    • Are you taking any medication yes/no
    • Has anyone in your family had a heart problem ? yes/no
    • Have you been in hospital over the last 6 months? yes/no
    • If yes, please give details here:
    • Is there any reason not mentioned above why any type of physical activity may not be suitable for you? yes/no
    • Are you pregnant or have been in the last 6 months? yes/no
    • If YES, please give details here:
    • If NO, please give details here:
  • In signing this form, I the participant affirm that I have read this form in its entirety and I have answered the questions accurately and to the best of my knowledge.
  • Note:
    • You may occur bruises due to the nature of the fitness.
    • Physical spotting will occur during the classes.
    • Pictures may be taken during the class for social media purposes.
  • I understand that all accidents will be documented, and that I will be informed.
  • I understand that if the Instructor requires further information about my illness or disability in order to be included in the activities I will endeavor to make sure this information is available to him / her.
  • Signed:
  • Date:

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• FIRST AID ESSENTIALS
  • In the event of injury or sudden illness, first aid can make all the difference to a person’s recovery and could even save their life. Its important that as an instructor you are first aid trained. Whether it is a legal requirement or not in your country it is an essential part of being an instructor. This will allow you to assist anyone who is injured or taken ill to receive immediate attention from a trained first aider.
  • In your studio you should have the following:
    • Fully stocked first aid kit, this should also include ice packs and heat packs which are used regularly. First aid notices are displayed so people are aware there is a kit available if needed. Also inform people in your pre class announcements if you are a first aider so that they know who is within the building.
    • All accidents, incidents, near misses and cases of work-related ill health are reported.
  • ACCIDENT FORMS
    • If in the unfortunate occurrence of an accident you must record the incident. If a person is injured or first aid is administered, whether it be a plaster, or an ambulance called you must record the full incident.
    • When recording the incident, you may also wish to get a witness to sign the report, this is not a requirement but is good practice.
    • If the accident is a major incident it is important that you contact the next of kin or emergency contact you have on file.
  • Emergency Procedures
    • Before starting a pole fitness class a pre-class check should be performed. Instructors should arrive 10 minutes early to perform the check and become familiar with the class setting.
    • Instructors should be aware of the building fire exits and the location of the first aid kit/AED. The pre-class check should also include an assessment of the teaching area and equipment to ensure proper setup and safety.
    • If emergency services needs to be called, the instructor should remain with the injured member and designate a staff member to call and report back to the instructor with an estimated arrival time.
    • There should always be a secondary staff member (front desk staff, trainer, general manger) available to assist in case of emergencies.
    • If you do have a secondary staff member make sure that your class have stopped and have moved away from the scene.
    • If a participant is injured, but does not require emergency care, the instructor should remain with the participant until another staff member arrives to take over care of the injured member and assist them from the studio.
    • All class incidents should be fully documented in accordance with facility and company policies and procedures.

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• INSTRUCTING USING TEAM WORK
  • The student and instructor must work together to safely move the student through the technique being performed. It is imperative when instructing to use clear and direct language when taking students through Pole Fitness moves.
  • Firstly give a silent demonstration showing the complete move including the entry and the exit phase. Now you will show the move again giving the breakdown and instructions of the move using clear and concise language, taking care to talk about the points of contact, muscles used, alignment and posture. This may require that you do more than one demonstration. Ensure you don’t overload them with too much information at this point, you can always give them extra teaching points once they have started trying the move, don’t keep them standing around for long periods of time.
  • After your demonstrations, ask you students “Are you ready to try this or do you need to see it again?” Once they are ready to go you want to first off do the move with them - unless it’s an inversion when you are always required to physically spot the students first time - this will help with visual learners who like to follow you. You can then walk around your class to assess your students and offer spotting and regressions wherever necessary, ensure the rest of the class keep moving whilst you are working with students to help them and offer regressions to those who need it if you are occupied with another student.
  • You can then observe again and offer progressions where necessary. Always coach and encourage with a calm and positive manner using language like ‘that’s the idea’, ‘take a break and try again later’, ‘you’ll get in next time’, or ‘ good job’.
  • Check in with the student making sure they want to attempt certain moves. Not all students will be comfortable attempting every move. Be honest and direct if someone is not ready or strong enough to move on to the next step - encourage the student to come down off the pole and offer alternative moves.
  • Silent demonstration
  • Breakdown and instruction
  • Show again if necessary with additional posture cues
  • Do it with the group and then observe
  • Offer regressions and Spotting where necessary
  • Observe again
  • Offer progressions to those who are ready.

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• PHYSICAL SPOTTING
  • Determining the direction of movement prior to movement execution ensures safe effective spotting and minimizes the potential for accidents, i.e. kicking. The potential for injury is further decreased by providing adequate spacing for movement execution.
  • It is important to spot participants when Pole Fitness techniques are first executed. It is important that the instructor uses proper technique when spotting. Always have your knees slightly bent and your abdominal muscles engaged to support the lower back when assisting with any lifts. When communicating through touch, be very aware of where your hands are being placed. Before touching any participant always ask the student “May I touch you?” Instructors are there to guide students in a safe and supportive manner.
  • Spotting: What is the difference between a ‘Guidance Spot’ and a ‘Safety Spot’
    • Guidance - This is to guide the student into the move, this is for them to be able to feel confident in them and assist them in feeling the correct position.
    • Safety - This is to make sure that the student does not fall, this spot is to stop the student from hurting themselves. However we do not ‘catch’ students, by applying these both type of spots and understanding the difference your students will be safe. Remember if a student need a heavy spot in a move this means that they are not ready and so getting them to work on conditioning for the move is recommended.
  • Safety Elements:
    • Spotter to not get the thumb caught – use cup grip
    • Not spotting directly on joints like knees and elbows
    • Where possible – arms are not above head
    • Not spotting spins
    • Correct Stance
    • Not on Tip Toes
    • Not in heels
  • WHY we ask ‘May we assist/touch student’
    • It is important to ask the student if we can spot them, Not only for liability reasons but for safety. The student may become surprised or could also be too reliant on a spot during the movement. All spotting should be discussed beforehand – good communication is key. Say to them ' I'm going to spot you in this '
  • Why we spot ?
    • Spotting is to guide the student or to secure the anchor point. We are not there to ‘catch’ the student. However we are there if they fall. This can save them from injury especially of the head/ neck or spine. Spotting should be more of a ‘brace’ than a ‘lift’. If lifting the student then the student may not be ready to perform the movement by themselves and will need a regression. Spotters must look after themselves as well as student, its important to make sure you are in the correct spotting stance and are confident in what you are doing. Also making sure you are out of the way of any limbs that may kick you.
    • For some spots students may be guided into a position to work the eccentric movement to build strength.
    • When spotting one student – ensure the rest of the class is not waiting around – e.g conditioning on the floor or performing the regression/prerequisite for the movement.
    • We DO NOT recommend that students spot students, this can be very dangerous and cause injury to the student if an untrained person is spotting. Also think about the liability if anyone was to get hurt.

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• LEARNING STYLES
  • There is no one right or wrong way when it comes to learning. Some people may find that they learn best when taught in a specific manner, while others may find that that manner is confusing and difficult to understand. The different ways or approaches to learning are known as learning styles. There are a number of different styles that people may gravitate toward, and some may even combine various aspects of several styles. It is equally important that teachers and instructors take the various learning styles into consideration when developing lesson plans and when instructing the people in their classes. It is important for people to discover what their personal preferences are when it comes to learning, as it will help to develop further. Although there are various different learning styles, some of the most common are visual, auditory,read/write and kinesthetic.
    • Visual - Visual learners prefer to watch their instructors and demonstrations and may ask you to repeat several time.
    • Auditory - Auditory Learner best understand new content through listening and will listen intently to your instructions. They may need you to describe it in more than one way, and will ask lots of questions.
    • Read & Write - Learners with a strong reading/writing preference learn best through words. These learners may present themselves as copious note takers and will keep a pole book to write everything down.
    • Kinesthetic - These learners are hands on learners and learn best through figuring things out by trying them. They may need to keep doing things repeatedly before they understand.

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• PRINCIPLES OF POLE FITNESS
  • Safety First: Master basic moves, including mounting and dismounting, before attempting advanced combinations. Safety is the number one priority, with proper supervision and spotting when needed.
  • Points Of Contact: Awareness of body contact points with the pole. More points of contact increase security. Understand leg, hip, core, and shoulder engagement with fewer contact points. Primary contact points are referred to as ANCHOR POINTS.
  • Economy Of Motion: Efficient movement between points, minimizing unnecessary steps or adjustments. Understanding required physical actions enhances move mastery. Stronger muscles compensate for weaker ones, making moves seem more difficult. Frequent practice enhances progression; grace comes with practice.
  • Body Alignment: Angles and lines created by the body enhance move stability, reduce challenge, and improve aesthetics. Perform moves cleanly and gracefully. Extended legs or arms create tension and hold the body in place (opposition). Bent limbs may cause power loss. Extension promotes muscle engagement and flexibility.
  • Balanced Strength and Flexibility: Essential, preventing injuries. Tightness increases injury risk, while looseness without strength is dangerous. Encourage flexibility exercises like stretching or yoga.
  • Proper Form and Technique prevent injuries.
  • Awareness of posture is important when executing a move.
    Instructional cues should be clear and precise, indicating proper alignment.
  • Instructors should demonstrate proper form.
  • Awareness of which muscles are being used for each move will improve form and posture.
    Posture and alignment should never be compromised.
  • If a move cannot be completed with proper form and technique, an alternative move should be demonstrated.
  • The instructor serves as a 'coach' and spotter, paying special attention to posture and alignment.
    • The instructor should give posture cues for each move performed. For example, “engage your abdominal muscles”, “Legs are long and extended”.

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• EXERCISE SCIENCE, ANATOMY, MOVEMENT IN POLE & AERIAL
  • What is Anatomy and Physiology
    • Anatomy is the study of the structures associated within the human body. Physiology is the study of the function of each of these structures.
  • Why it is important to understand
    • Understanding the effects of exercise is important to be able to design your classes that prepare your students for the physical demands ahead.
    • Clients will ask your support for a wide range of reasons. Even though we are not doctors, they will talk about medical issues with you so it important to have sound anatomy and physiology knowledge ready to be able to understand and converse. It will also help you to design your classes and understand the reason and needs of different clients. Your clients will feel in safe hands because you are demonstrating understanding of how their body works.
    • You’ll be confident in what to ask your client, and look for both before, during and after a session to maintain your clients’ well-being.
    • An experienced instructor uses their anatomy and physiology skills all the time. In fact it’s such an ingrained part of what they do that after a while it becomes second nature. There’s always a new client with a different condition or problem to research and strive to assist with improving their fitness and health.
    • Understanding how the body works and moves will also help you keep clients and prevent injuries.
  • SKELETAL MUSCLES
    • Skeletal muscles are voluntary muscles which contract to enable bones to move. Muscles work in pairs across the joint attached to both the bones on either side of the joint by strong cords called tendons. The muscle that contracts to cause a joint to bend is called the flexor. The muscle that contracts to cause the joint to straighten is called the extensor. When one muscle is contracted, the other muscle from the pair is always elongated. Muscle contractions can be subdivided into 3 types, eccentric, concentric and isometric contractions.
    • Eccentric Contraction: Occurs when the muscle lengthens as it contracts e.g. lowering the legs in a Pull Up Crunch causes an eccentric contraction of the Abdominals.
    • Concentric Contraction: Causes the muscle to shorten as it contracts, e.g. lifting the legs in a Pull Up Crunch causes a concentric contraction of the Abdominals
    • Isometric Contraction: Static hold of the contraction. E.g. holding the knees to chest in a Pull Up Crunch, causes an isometric contraction of the Abdominals

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• Anatomy and Physiology: Lower Body

• Quadriceps group

  • Function: Knee extension and hip flexion
  • Comprised of: vastus lateralis, vastus medialis, vastus intermedius and rectus femoris
  • Warm Up: Squat
  • Tricks: Standing part of a Climb
  • Teaching cue: “Imagine drawing your kneecap up into your thigh”

• Gluteal Group

  • Function: Hip extension, external and internal rotation of the hips, extension of the trunk
  • Comprised of: gluteus maximus, gluteus minimus, gluteus medius
  • Warm up: Hip Bridge
  • Tricks: Attitude/Arabesque leg positions
  • Teaching Cue: “ Drive Hips forward and squeeze the butt” or “lift leg behind by squeezing the butt”

• Adductor Group

  • Function: Hip adduction, hip flexion
  • Comprised of: adductor longus, adductor brevis, adductor magnus
  • Warm up: Side (lateral) Lunge
  • Tricks: Pole sit or Candlestick
  • Teaching Cue: “Imagine trying to cross your legs over each