MCCCD Official Course Competencies:

EXS128  2009 Spring – 2011 Summer II

Methods of Group Fitness I

1.

Describe the characteristics of successful group fitness instruction, including preparation for the instructor and appropriate organization of the class. (I, II)

2.

Identify types of cueing and describe problems which may arise, indicating appropriate alternatives. (III)

3.

Identify types of music appropriate to various kinds of class formats, and describe the effect of the beats per minute and music volume. (IV)

4.

Describe how to structure an aerobics class, including consideration for both benefits and risks to the student. (V)

5.

Indicate the purpose of post-cardio cool down and stretch. (VI)

6.

Describe how to structure cool down, including appropriate and contraindicated exercises. (VII)

7.

Demonstrate practical skills for instructing group fitness. (VIII)

MCCCD Official Course Outline:

EXS128  2009 Spring – 2011 Summer II

Methods of Group Fitness I

I. Leadership teaching techniques

A. Making personal contact

B. Verbal and non-verbal communication skills

C. Correcting

II. Class organization for aerobics

A. Purpose of the warm up

1. Elevating heart rate

2. Elevating core body temperature

3. Preparing body for vigorous activity

B. Structuring the warm up

1. Length and intensity

2. Types of movement

3. Type of music and BPM

C. Contraindicated exercises and alternatives

III. Cueing and transitions for aerobics

A. Verbal and Visual Cuing 1. Verbal

a. Verbal countdown

b. Terminology

c. When do you cue?

d. Attention getters

e. Safety/Alignment cues

f. Positive reinforcement cues

2. Non-verbal

a. Hand cues

b. Attention getters

c. Visual Previews

B. Cueing problems and alternatives

1. Avoiding late cueing

2. Being too wordy

3. Too much cueing

C. Transitions

1. Key to smooth choreography

2. Changing one factor at a time

D. Vocal technique

IV. Music: motivational magic

A. Appropriate beats per minute

1. High impact

2. Low impact

3. Beginning/intro class

B. Appropriate beats per minute for class segment

1. Warm up

2. Low to high intensity aerobics

3. Cardio cool down

4. Stretch

C. Music variety

1. Integrating varieties of music into a class

2. Music sources

D. Music volume

1. Vocal production

2. Factors to consider

V. Aerobics Class Structure

A. Benefits and risks

1. Physiological implications

2. Biomechanical implications

B. Structuring a low impact class

1. Basic moves

2. Choreographic variations

3. Choreographic techniques

4. Problem moves and alternatives

5. Monitoring Intensity

6. Creating new moves and combinations

7. Contraindicated movements and alternatives

8. Modifications for varied levels of students

9. Smooth transitions between moves

10. HI/LO choreography for variety and safety

VI. Purpose of post-cardio cool down & stretch

A. Heart rate

B. Level of effort

C. Types of movement

D. Stretching Techniques

VII. Cool down and final stretch (flexibility)

A. Purpose

1. Heart rate

2. Level of effort

3. Muscle and range of motion

4. Flexibility principles

B. Variations in structuring a cool down

1. Static stretch

2. Dynamic stretch

C. Contraindicated exercises and alternatives

VIII. Practical skills demonstration

A. Warm up

B. Low intensity aerobics

C. High intensity aerobics

D. Monitoring student's exercise intensity

E. Post cardio cool down

F. Stretching

G. Musical phrasing

H. Cueing

I. Choreography