NAFC Presents
Fitness Article Library:
Group/Aerobic Instructors
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NAFC Presents Fitness Article Library:Group/Aerobic Instructors
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TEACHING TO THE WHOLE GROUP
Group exercise/aerobics instructors are born from avid exercise enthusiasts who discover the fun of working out with music and other people. They also realize the wonderful benefits of becoming fit in the group setting. Group exercise instructors LOVE to move!
Somewhere in the transition from group exercise student to group exercise instructor, most make a big discovery: Students in a class vary in abilities and fitness levels! Within a single hour workout, the instructor must become almost a multiple personality, demonstrating every level and modification for the movements and exercises of the routine, from beginning level to very advanced, if each student is to be successful!!!
This required skill, teaching to every level at the same time, can be very overwhelming to the new instructor. Here is how one new instructor learned to supervise all her students:
"I am a fairly new instructor, only getting my certificates just under one year ago. I remember my first high-low class very well, as I was a bit nerveous to say the least.
3/4 of the class consisted of regulars, some of which where quite co-ordinated, a few not so good, and then there were some younger girls who had more enthusiasm than the cast of 'Fame'. The rest of the class had done aerobics but I had not seen them before.
I knew with the mix of levels, that were in the class, I had to try and cater for all. My knee were knocking by this stage!
After a basic warm up, I then got into my well rehearsed routine. But I had to break it right down to basic moves, and then modified the exercise to increase the difficulty as the class caught on. A few of the ladies were not catching on as fast as others so I dropped the arms and then said "Add some arms if you like" for those in the class who already mastered the move.
This seemed to work quite well. I ended up only doing half of the rehearsed class as it took a lot longer than expected to teach the moves. By the end of the class almost everybody had the routine mastered, and it ended up being an enjoyable 'first time'!"
Contributed by Tania from Australia
Easy Double Step!
This is an interval stepping routine that challenges the cardiovascular system and is so
easy to teach! The moves are kept simple so that the training effect can be focused on.
Each student has two aerobic steps: 1) The height that is normally used, 2) 2-4 inches
taller than normal.
The steps are set up side by side with a horizontal approach, placing the taller step to
the left of the lower step. The students begin on the lower step.
Use the basic movements, such as basic, alternating basic, single knee lifts, side leg
lifts, leg curls, etc. Drill the basic moves on the low step for 2-4 minutes.
Have students march on the floor and then move to the taller step.
If you like choreography you can do a pattern such as:
*3 grapevines, march 4
*4-6 jumping jacks, march 4
to change to the other step.
If you aren't into choreography have students just march, jog, or shuffle to the taller
step.
Once behind the taller step, repeat the same drill you did on the lower step for 2-4
minutes.
Change steps back to the short step. This basic switching pattern is used throughout the
routine.
Each time you are on the short step, you can vary the movements by using repeaters, over
the top or straddle movements, or your easy favorite moves. The beauty of this routine is
it is simple yet intense because of the switching between the step heights. Perform this
routine for 15-30 minutes, depending on the fitness levels of your students.
When I develop aerobics pattern I like to use what I call the Level Technique. I start very simple, Level 1, so that all students "get" the basic pattern. Then I add on in intensity and complexity, Level 2 and Level 3. This gives everyone in class success and nobody is pressured to do steps they are not comfortable with.
BASIC PATTERN - Level 1
Use either Rt or Lf lead.
Alternate Step Knee Lift, March 2x (like doing knee lifts in step aerobics) - 4x
Step Touch, 4 forward, 4 back
INTERMEDIATE PATTERN - Level 2
Use either Rt or Lf lead.
Step/Knee pull 3x, March 2x (like a repeater in step aerobics) - 2x
Polka/shashey (1,2,3) 4 forward
Step Touch 4 back
Add impact as desired to these two levels.
ADVANCED PATTERN - Level 3
Step Rt/Knee pull Lf 3x (like a repeater), Step Lf, Knee Lift/Hitch Rt (foot stays up)
(Counted 1&2&3&4&)
Tap Back/Lunge Rt 3x, Step Touch 1x Rt, Lf (Counted 1&2&3&4&)
Step Hop Lf/Side Leg Lift Rt, Cross Back Rt, Step Lf (4 cts)
2 Step Touch Rt, Lf (4 cts)
Step Hop Rt/Side Leg Lift Lf, Cross Back Lf, Step Rt (4 cts)
2 Step Touch Lf, Rt (4 cts)
Repeat entire pattern on Lf lead.
WALKING WORKOUT
Week 1 - Teach proper walking posture - walk at a comfortable pace that allows the postural skills to be learned. Have students perform a timed walk as a baseline fitness assessment. Record the students' times. This timed walk will be repeated every 4 weeks.
Week 2 - Teach walkers to increase their pace and intensity through correct arm swing and foot roll. Practice with level walking.
Week 3+ - When students have mastered the basics, mix and match their walks using the following ideas:
1) Walk on outside trails in parks, on campus
2) Variable terrain distance walking - take a hike over rolling hills for 2-5 miles
3) Include running, jumping, hopping or sprinting to increase intensity, then walking to recover. Alternate the faster/slower interval movements at various time ratios
4) Teach the hip roll and short, quick steps for high performance and high intensity workouts
5) Provide small groups of students maps with different walking paths that end up together
6) Use the environment for aerobic and strength intervals: curbs, steps, park benches, trees, street signs, playgrounds - for leg and upper body conditioning exercises
7) Climb stadium steps
8) Mix anaerobic intervals, strength tasks and agility work with walking
9) Walking variations: Leap Frog (in pairs the students take turns walking fast and
passing each other)
Walking backwards (students pair up and spot each other - one walks forward, partner walks
backward, then switch)
Walk while tossing a ball to each other
10) Try a choreographed marching/walking class, formatted like an aerobics class with music - in a gym or large fitness roomon bad weather days. March or walk in patterns over the floor.
Helpful Hints:
Use student leaders/shepherds - to assist faster and slower groups of students. or
Catch up method - faster students pause every 5-10 minutes and do a stationary exercise
while slower students catch up
Start class with a walking and stretching warm-up End with stretching, relaxation,
visualization, etc
Share educational tidbits on fitness walking
CAREER CRISIS
"I have been teaching and training since the 1980's myself and I know that the business is always changing, but recently at one of the clubs I work at my step classes have been canceled. I was told that the clients want specialized classes such as pilates, boxing, salsa, yoga, etc....... Now that's all fine, but this is a 5:15 a.m. class. I don't have the money right now to spend on a certification in pilates or yoga etc..... What would you recommend for someone like me. I think that if you want to bellydance or salsa go to the dance studio. What is happening to our gyms? Step, aerobics, bodyshaping, is it phasing out? Should I just step aside. Its so expensive to keep up with everything and I am getting so frustrated. How can I keep teaching without having to spend a fortune on new certifications? Any suggestions would be appreciated. I am just so disappointed."
Susan from Missouri suggests:
"If you don't have time to do another certification, read alot! There are many books
out that can give you new ideas for exercises or a fresh approach to the ones you already
do. Videos by professionals you admire are a great resource, too. Try incorporating what
you have learned into your own workout and see how you like it. if it inspires you and
helps you improve your physical well being, it will probably do the same for others. Each
of us imprints our own unique style and approach on what we do. What is it that makes you
unique? Think of a catchy name for what it is you do and let that be the name of your
class."
Patty offers:
"My question is, did the students REALLY want a specialized class or was it just
management whim? I think the specialized forms of fitness classes are fine, however not to
the exclusion of the "basics". Maybe the club I teach at is is old fashioned,
but many students still enjoy step and some low/hi aerobics. Toning, too. I personally
think a 5:15 am class is too "sleepy" to respond to more than a good basic
workout. Perhaps you could ask the club to poll the students on what they really want.
Perhaps you could combine step with your own version of group weight training "a la
bodypump". Perhaps you could rent or buy a few cardio kickboxing videos and learn
just a few basics to add in for a few minutes each class. Or you could have a 15-20 minute
portion be advertised as "Ab Blaster" or "Super Stretch." I don't
think the basics have to be sacrificed or that you should have to spend a lot of money on
certification, just to give the students some variety. If the club management insists on
you offering specialty classes, they should help with the certifications. If all else
fails, look for another club to work at."
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