Building Instructor Versatility

(Formerly named Aerobics: Basic & Creative)

© Copyright 1998 by Pam Germain. All rights reserved.

Online Correspondence Course



Section 1 - Introduction: Basic & Creative Equals Versatility
Section 2 - Cardiovascular Versatility - Aerobic Improvisation
Section 3 - Muscular Endurance & Strength: Group Class Options
Section 4 - Mind/Body Fitness & Flexibility Training
Section 5 - Evaluating Your Instructional Techniques
Correspondence Course Assignments
Online Course Descriptions
"How to Order."


MUSCULAR ENDURANCE AND STRENGTH: GROUP CLASS OPTIONS

GO TO ASSIGNMENT #3

Ideas for Resistance Training Program Design
Interval Training
Interval Equations

Ideas for Resistance Training Program Design

  1. Unilateral/Bilateral Movement
    Unilateral movement moves one limb through a set or it alternates the limbs.
    Bilateral movement moves both limbs together.


  2. Compound Exercise
    Combines two exercises together into one repetition, such as Chest Press/Flye.


  3. Isometrics
    Using statically held counts during or after a regular set.


  4. Vary Counts
    Use pauses of the count during the repetitions of a set. This can emphasize the concentric or eccentric contractions.


  5. Combining Upper and Lower Body Exercises
    Performing a lower body exercise and an upper body exercise at the same time


  6. Add & Subtract
    A choreographic method that adds variety. Choose several exercises that can be done standing. Plan to do 3 sets of each.
    The sequencing is:

    A
    A+B
    A+B+C
    B+C+D
    C+D+E
    D+E
    E


  7. Reversal
    Begin with a lower body exercise for 8 repetitions. Add an upper body exercise for 8 repetitions. Cease the lower body movement and continue the upper body exercise for 8 final repetitions. This is the first set.

    Begin with the upper body exercise for 8 repetitions. Add the lower body movement for 8 repetitions. Cease the upper body move and continue the lower body exercise for 8 final repetitions. This is the second set.


Some group fitness classes are centered around muscle strength and endurance, rather than a cardiovascular focus. Many traditional aerobics instructors can expand their instructor versatility and include extended resistance training exercises in their routine, or focus an entire class on weighted exercises.

It is important to understand the basics of strength training exercises. As you teach conditioning exercises keep in mind which muscles are the largest, which are the agonists, and which are the antagonists. Learn to mentally file several exercises for each muscle group and include at least one exercise for each muscle group in your extended strength training sessions. Whenever you select an exercise to use in class, have a reason for including it, such as “Seated rows with resistance bands will help strengthen the back muscles and improve posture” or “Slow alternating lunges will strengthen the major muscles in the legs and help improve dynamic balance.” In choosing your exercises, consider your students. Who are they? What are their needs? Who in your class may need the exercises to be modified for their fitness levels? How can you modify the exercises you select?

Interval Training

A fun way to expand your versatility and give your class a great workout is by using interval training. Many instructors are familiar with this technique where high/low aerobics, step and resistance exercises are done in an alternating fashion. During this workout movement speed is increased and decreased so that the students use both the aerobic and anaerobic systems. Intense exercise intervals are alternated with easier paced intervals.

Interval training has benefits. It can optimize the development of cardiorespiratory fitness because the rest periods allow the exercisers to push their exertion during the more active periods a little higher than normal, provided the exerciser has no contraindications to doing this. Muscles develop a higher anaerobic threshold and greater tolerance to lactic acid, thus increasing the ability to exercise faster and longer.

Teaching interval training requires the instructor to be very observant of the students and their exercise techniques. Intervals are a dynamic style of training which must be performed correctly. The general population of exercisers can use interval training to help them reach their fitness goals and enjoy new challenges that liven up the workout schedule. Safety considerations to discuss with your students are:

  1. Pacing the workout by listening to and observing the body’s response to the exercises. Everyone should be encouraged to work within individual fitness levels.
  2. Maintain good form by concentrating on technique and slowing down if one becomes fatigued.
  3. Because interval training varies the intensity, impact style and muscle groups, students may expect to feel breathless, tired and challenged at times. They should increase the intensity gradually.

Interval Equations

There are many ways to design an interval training class. The following Interval Equations will help you find formulas that fit your classes.

Key

Equations

Aerobic choices

Plyometrics - Power moves designed to work anaerobic system
(For advanced students - No more than once a week)

30 - 60 seconds of plyometrics inserted into equations
Example: A(1-3) + S(1-3) + P(1max)

Choose an equation. List 3-7 exercises or movements you want to use for each part of the equation. For resistance training exercises, you may want to note the equipment you will need. Select music with an appropriate speed. If you are combining step and hi/low impact moves, either purchase a premixed music tape that alternates the speed of the music, or do the impact moves to step training music. During the class, each time you repeat the equation, use another exercise from your list until you have completed your movement selections. Remember to include a thorough warm-up and a long, gradual cool-down.

A versatile instructor learns and uses a variety of resistance training techniques to train the students in group classes. Resistance training classes can be exciting and effective, reaching many people who might never enter a traditional weight room.

GO TO ASSIGNMENT #4

Section 1 - Introduction: Basic & Creative Equals Versatility
Section 2 - Cardiovascular Versatility - Aerobic Improvisation
Section 3 - Muscular Endurance & Strength: Group Class Options
Section 4 - Mind/Body Fitness & Flexibility Training
Section 5 - Evaluating Your Instructional Techniques
Correspondence Course Assignments
Online Course Descriptions
"How to Order."

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