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."
MIND/BODY FITNESS AND FLEXIBILITY TRAINING
A Journey for the Whole Person
Short and Simple Stress Busters
The fitness component of flexibility is probably the most neglected part of an exercise
program. However, just as with group strength training, Mind/Body fitness and flexibility
training are often becoming the focus of entire classes. The versatile instructor benefits
the students greatly by becoming skilled at teaching effective flexibility training
techniques and using a mind/body approach in class.
Mind/Body fitness is based on the concept that our thoughts and feelings affect our
health. The science of psychoneuroimmunology has established the basis of proof that the
mind affects the entire system. Mind/body fitness produces beneficial effects including
mental flexibility in life, emotional wellness, and positive self esteem. Physical effects
mind/body fitness can enhance are relaxation, healing, sleep, performance, and reduction
of worry.
Mind/body sessions are best built around the Pleasure Principle. Students can
experience comfort, ease, joy, balance and harmony that result in a physical and mental
recharge. This can balance hard workouts and make them more effective. But do not make the
mistake of thinking that mind/body fitness lacks intensity or skill. Mind/body fitness
requires intense concentration and body control. The students learn to be conscious of as
many variables as possible during exercise and develop flexibility, strength and awareness
of breathing.
Mind/body and flexibility classes can be taught as an entire class session or a few
techniques can be used during a usual class routine. The following is an example of a
complete mind/body class.
Warm-up
- Postural Alignment/Body Awareness
- Making the students aware of their bodies from the feet up helps place them in good
posture, and causes them to focus on how each part of the body feels. Spend time focusing
on each area of the body, mentioning how it should be positioned and how it affects the
posture.
- Breathing - 4 count breathing from the abdomen
- Most people take act of breathing for granted. However, there is a connection between
the mind, body and spirit and their relationship to the breath. The respiratory system is
automatic, but we can control the breathing patterns. Quickening or slowing the has an
effect on the entire system. Stress reduction uses calm and deep breathing and is also
employed in most flexibility and mind/body sessions because it reduces muscle tension.
Focused Movement
- Type of Movement
- There are many disciplines that are used for focused movement. Tai Chi (often called
meditation in motion), ballet or modern dance, the Alexander Technique (a type of movement
therapy), Yoga, and free form movement are among the choices. An instructor can choose
almost any kind of movement and make it “focused” with mental attention and
concentration.
- Self Expression; Inner Creativity
- The body language of movement is powerful and playful. The feel of the movement is
important during focused movement. Students are instructed to notice how the body feels
while it is moving. When the students are able to mentally surrender to the movement, they
can often enter the "flow state," which is a sense of well being, enjoyment,
concentration and a sense of purpose. People in the “flow state” lose sense of
time and the outside world.
- Movement Patterns
- Legs - simple pattern with big easy movements
Arms - simple full torso movements
Add Legs + Arms
Legs + Arms + Breathing with a purpose
Go through the basic moves several times. When the students are comfortable with each
successive part, focus on using the moves in different ways, making it more complex by
adding direction or various energy levels and then put it "all together."
Post-Movement Cooldown/ Stretching
- Cooldown Variations
- For a mind/body change try Slow Motion Movement, pretend movement about sports, people,
or animals, or do simple and easy partner stretching.
- Flexibility Training
- These activities are followed by static stretches held for 30-60 seconds, with
participants finally lying on the floor. The choice of stretches is guided by the
abilities of the students. It is important to include a lengthy stretch for each of the
major muscle groups in the whole body.
Mental Movement
- Progressive Relaxation & 4 Count Breathing
- Relaxation is a major part of a flexibility or mind/body session. The body cannot be in
a state of stress and relaxation at the same time. Relaxation exercise should precede
other mental techniques to help the participants enjoy the greatest benefits. One
relaxation technique is Progressive Muscle Tension and Release. Starting with the feet,
hold a static contraction then release the body part into relaxation. Do each part of the
body working up to the head and face. Return to slow 4 count breathing, instructing the
students to release any remaining stress in the body with each exhalation.
- Visualization - Mental Vacation
- The students are relaxed and lying on mats or towels. The lights are dimmed and the door
is closed if possible to minimize distractions. Tranquil music with a simple, flowing
melody is playing at low volume. The students listen as the instructor takes them on a
mental vacation to a pleasant, calming place. This place can be a beach, a mountain, a
meadow, any place that is beautiful and inviting. The instructor describes the mental
vacation in a way that suggests images to the students yet allows them to see what they
personally would like to imagine. The students are invited to use all the senses: sight,
sound, feel, smell, and taste if possible. After the students explore this enjoyable
place, the instructor calls their attention to how they feel emotionally in this place.
They focus on the pleasant feelings they have and discover that they can relieve tension
and stress by going on wonderful mental vacations. When it is time for the students to
“return” to class, instruct them to see themselves sitting in this place and
refocus on their breathing. As they change their focus, have them begin to move their
hands and feet, arms and legs, and slowly stretch back into reality. When they are ready
they may open their eyes.
- Final Stretch
- Class ends with a short series of floor stretches, a stretch to standing position, and a
short series of 4 count breathing. Ask the students to notice how they feel compared to
before the class began.
This was a complete class example, and as stated earlier, you can include Mind/Body
activities in any class. Here is a list of activities you can try with your students.
Include 1 or 2 of these activities in your regular classes or workout sessions to share a
great stress busting Mind/Body experience with your students or clients.
- Breathing
- Slow 4 count inhale/exhale. Arms and hands start down. Inhale as hands rise to the face
(elbows bend). Exhale as hands turn palms out and push/extend up. Inhale as arms move out
to shoulder level, extended. Exhale as arms return down at sides.
- Fun Focus
- Duck, Duck, Goose. During a Step Aerobics class arrange steps in a circle. Students do
easy alternate basic or knee lifts. One person walks around the circle, behind the other
students, selects someone to tap on the shoulder. The person who is “it” must
try to catch the person who tapped before he or she circles to the “it”
person’s step. Fast walking or skipping only, for safety. Whoever reaches the step
first is "home" and the person who is off the step or tagged must select a new
“it”.
- Focused Movement
- Indian Walking. Teach the students to reverse the foot placement of walking: Toe, ball,
side of foot, heel, in a smooth motion. Have them walk around the room this way, gradually
increasing the speed, but maintaining smooth, silent movement.
- Creative Movement
- Gum March. Students march in place at a moderate pace. Instruct them to imagine they are
marching in a big wad of bubble gum that is getting harder and stickier. As they march a
huge bubble is being blown around them. They must get out of the big, sticky bubble.
- Modified Yoga
- Standing Mountain Pose/Tree Pose. Standing, instruct students to press their feet into
the floor and feel with the whole foot. Gently pull up on the knee caps feeling the
quadriceps stabilize the body. Allow the tailbone to tilt slightly toward the floor as the
abdominal muscles tighten and stabilize the body. The chest lifts as the shoulders relax
and lower. The neck rises tall out of the shoulders and the head sits easily on top, eyes
focused forward. Breath slowly and imagine the power, serenity, and beauty of a tall
majestic mountain.
Shift the weight to the right foot, lifting the left heel off the floor. Students evaluate
their balance and choose if they want to lift the left foot and place it against the right
inner knee or thigh. Balanced and focused, arms lift overhead with an inhaled breath.
Hands come together at the palms and the pose is held while slowly exhaling. On the next
inhale, release the hands, bring the arms down. Release the foot on the exhale. Repeat
with the right foot.
- Breathing, Movement, & Visualization
- The Balloon. Stand tall with feet shoulder width apart. Begin a slow 4 count breathing
pattern allowing the hands to rise in front to eye level on the inhale and float down on
the exhale. Keep the shoulders relaxed. As this breathing/movement pattern continues,
imagine that a helium balloon is rising your hands and that returning them down is
effortless against the balloon. As you “watch” the balloon lift your hands and
then you lower them, see the color, shape, and size of the balloon. Notice if the balloon
has a string attached to it. Calmly watch the balloon. Picture being in a beautiful,
grassy park with the balloon. Decide if you would like to release the balloon into the sky
and watch it float away or if you would like to release the balloon and then hold on to it
by the string. Make your decision and then execute it. Watch the results of the balloon
against the sky. Focus on how you feel in this experience and allow yourself to enjoy your
feelings. When ready, begin the basic 4 count breathing and hand movement for a few more
breaths to allow yourself to re-enter your physical surroundings.
- Focused Stretches
- Using the stretch of your choice, begin with proper alignment and stability. Inhale and
move into the stretch on the exhale. When you feel the point of tension hold the stretch.
As you maintain the static stretch begin a slow breathing pattern, consciously relaxing
the stretching muscle with each exhalation. When you feel the muscle relax, slowly move
deeper into the stretch until the tension is felt again. Repeat the breathing and
conscious relaxation of the stretched muscle. Repeat with the other side.
- Sensory Exploration
- Select 5-10 small items that can be identified by smell, taste, or touch (Examples:
paper clips, lemon drops, various spices) Place these items in small paper bags with the
instructions “Feel me,” “Smell me,” or “Touch me” written on
the outside. The only rule is that nobody can look inside the bags. They must guess what
is in the bag with the other senses. You may have them write their answers down for
discussion after the game.
For some reason many exercisers think that this slower part of a fitness program is a
waste of time, because it doesn't "hurt." Remember that flexibility and
Mind/Body techniques can be the most enjoyable part of the class. As your students
experience these stress relieving activities, you will know that you are wise to include
"soft" techniques in your classes.
GO TO ASSIGNMENT #5
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."