MCCCD Official Course Competencies:

EXS129  2009 Spring – 2011 Summer II

Methods of Group Fitness II

1.

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

2.

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

3.

Identify types of music appropriate to various kinds and stages of aerobics exercise, and describe the effect of the beats per minute and music volume. (V)

4.

Describe how to structure a step aerobics class, including consideration for both benefits and risks to the student. (VI)

5.

Describe how to structure muscle conditioning classes in a group fitness setting, including appropriate and safe exercises. (VII)

6.

Identify resistance equipment and describe the benefits and risks involved in using such equipment, including application in specific exercises. (VII)

7.

Describe the legal responsibilities of the aerobics instructor. (VIII)

8.

Describe various specialty exercises classes. (IX)

9.

Demonstrate practical skills for teaching step aerobics and muscle conditioning classes. (X)

MCCCD Official Course Outline:

EXS129  2009 Spring – 2011 Summer II

Methods of Group Fitness II

I. Characteristics of successful instruction

A. Responsibilities as an educator

1. Leadership styles

2. Learning styles

3. Staying updated

B. Serving as a role model

1. Realistic role model

2. Positive role model

C. Serving as a motivator

1. Setting realistic goals

2. Ensuring success

3. Positive reinforcement

4. Participant involvement

D. Serving as a trainer

1. Implementing the program

2. Providing variations and modifications

II. Leadership preparation

A. Organizing self and program

1. Class responsibilities

2. Adaptability

B. Attitude of a leader

1. Understanding abilities/expectations of the class

2. Living what you preach

3. Being positive

III. Class organization for step aerobics and muscle conditioning classes

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

1. Unsupported forward flexion

2. Forward flexion with rotation

3. Unsupported lateral flexion

4. Knee hyperextension

5. Neck circles and hyperextension

6. Extreme static stretches

7. Ballistic stretching

IV. Cueing and transitions for step 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

V. Music: motivational magic

A. Appropriate beats per minute

1. Step aerobics

2. Muscle conditioning

3. Beginning/intro class

B. Appropriate beats per minute for class segment

1. Warm up

2. Step Aerobics

3. Muscle Conditioning Classes

4. Cool down

5. 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

VI. Step 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. Creating new moves and combinations

6. Contraindicated movements and alternatives

7. Modifications for varied levels of students

8. Smooth transitions between moves

9. HI/LO choreography for variety and safety

VII. Muscle conditioning classes

A. Concept and goals of muscle conditioning

1. Muscle strength/muscle endurance

2. General principles for effective muscle conditioning

3. Biomechanic implications - safety guidelines

B. Structuring muscle conditioning exercises

1. Proper progression

2. Sets and repetitions

C. Specific exercises for muscle groups

1. Pectoralis, latissimus, trapezius

2. Biceps, triceps, deltoids, rotator cuff

3. Hip abductors

4. Hip adductors

5. Gluteals/hamstrings

6. Quadriceps/hip flexors

7. Tibialis/anterior-posterior

8. Abdominals/spinal extensors

D. Contraindicated exercises and alternatives

E. Resistance equipment

1. Muscle strength/muscle endurance

2. Purpose of equipment

F. Benefits and risks of weights, bands, and tubes

1. Proper overload (how much weight?)

2. Common alignment problems

3. Modifications for various levels

G. Specific exercises: practical application

1. Upper body

2. Lower body

VIII. Legal aspects

A. Instructor's liability

1. Waiver/informed consent

2. Insurance needs

B. Music copyright laws

IX. Specialty class formats

A. Interval training

1. Theory and purpose

2. Structure of class

B. Kids' class

C. Circuit Training

D. Stretch class

E. Pre/post natal class

F. Water fitness classes

G. 50+ and senior classes

H. Sports Conditioning / Functional Strength

I. Other specialty classes

X. Practical Skills Demonstration

A. Warm up

B. Step aerobics

C. Muscle conditioning

D. Monitoring student's exercise intensity

E. Post-cardio cool down

F. Stretching

G. Musical phrasing

H. Cueing

I. Choreography