KNR 286 Betty A. Henson Betty Henson. Goal is to teach exercise, not just give directions Provide feedback to participants Be a motivator Understand.

KNR 286

Betty A. Henson

Betty Henson

Goal is to teach exercise, not just give directions

Provide feedback to participants Be a motivator Understand cueing, transitions Use music appropriately Find your personal style that works Unlock your passion as an exercise

scientist

Betty Henson

1969 Jackie Sorensen combined her dance background with music.

She utilized work by Dr. Kenneth Cooper on CV fitness

1969 Judi Sheppard- Missett founded JAZZERCISE – still going today

1980’s big boom in aerobic exercise Late 1980’s “low-impact’ was introduced Early 1990’s step aerobics was

developed 1990’s name was changed from

“aerobics” to group exercise.Betty Henson

Cardio classes Water Exercise Kickboxing Step Boot camps HIIT classes Yoga, Pilates, fusion classes Pre-choreographed classes Core conditioning Indoor cycling Specialty classes

Betty Henson

Commercial (for-profit) fitness centers Community (not-for-profit) fitness centers Corporate fitness/wellness centers University wellness/adult fitness centers Owner/operator (self-employed) studios,

fitness centers and in-home businesses Medical fitness centers Municipal/city recreation/public parks Governmental/military fitness centers Activity centers/retirement

centers/assisted living communities for older adults

Betty Henson

Betty Henson

Offer a variety of classes Vary length to accommodate clients Stress physical activity during the day to

meet the Surgeon General’s recommendation of 30 minutes or more of moderate intensity physical activity on most, preferably, all days of the week.

Moderate = 30 min.(40%-<60% VO2) >5 days/week

Vigorous = 20 min.(>60%) >3 days/week or

3-5 days combination of moderate and vigorous

Betty Henson

We are a service industry with emphasis on enhancing the quality of another’s life.

Need to be professional, motivated and educated.

Care about your class by connecting to them!

Be positive and upbeat ALL the time. Dress appropriately for the class

Discretely clothedClean and intact with appropriate footwear.

DON’T TRY TO TEACH ALL CLASSES

Betty Henson

Purpose of Screening - SAFETY Before participants attend class they

should complete a pre-participation health screening.

The type of business will dictate the most appropriate method for screenings. Risk Stratification Health History Evaluation Medical clearance or referral PAR-Q (Physical Activity Readiness Questionnaire)

Refer back to information taught in KNR 240 on Risk Stratification and Field Tests

Betty Henson

Verbal communication from instructor to new participant or returning participant following a layoff.

Purpose is to determine: If participant is in the appropriate class for

his/her ability If the participant can exercise safely If there are any physical conditions that

require modifications during the class(See questions – pg. 12)

Learn as much as possible about your client to assure safety in your class.

Betty Henson

Assessments – Upon entering room, observe the environment.Check floor – any water, dirt, snow, mudCheck equipment – is it in working conditionCheck walls – mirrorsCheck ceiling – if there is water on the floor,

is there a leak in the ceiling?

Betty Henson

Starting the session W – WELCOME everyone I – ISSUES – any information you need to know from clients N – NEW participants – recognize them and tell them the

information they need to know. N – NAMES. Talk to individuals you know and recognize

them. Call them by name. E – EQUIPMENT – Talk about the equipment you will be

using that day and provide any information clients need to know about the equipment.

R – REMIND them about intensity, how to work at their level, how to challenge themselves and ways you

can check intensity.

  It is also helpful to select a theme and discuss it. “Today

we will be working on cardiovascular endurance and it is important because. . . . .” This gives purpose to the class.

Betty Henson

Ending the session

G – GRATITUDE – Thank them for coming. Without clients, we do not have jobs!

R – RESTATE theme or purpose of the class that day.

A – APPROPRIATE Intensity. Ask clients if they reached their appropriate intensity and felt challenged.

F – FLEXIBILITY – Leave muscles how you want them to be. Work on flexibility and relaxing the body.

T – TRANSFER of Skills. If you worked on a proper hip hinge movement that day, remind them to do that periodically throughout their day – as they are brushing their teeth!

Betty Henson

Serve the clients. Be a good listener and a motivator.

Begin and end the class, facing the group. Facing the mirrors vs Mirror imaging Find times to walk around and mingle, but make it

purposeful. Rather than just say, “Good Job”, find someone doing the movement right and let them know. “Mary, your squat is great!”

Use the time to correct, if necessary. Teach them to move to the solution. Ie on a chest

fly, client has to lower arms until they touch mine.

Betty Henson

Goals and ObjectivesKnow your participantsWhat do you want the participants to learn

or gain from the class?Plan the class

Map out your class design on paper. Include objectives, total time, equipment and

music. Know movement selections, modifications,

variations. Plan how exercises will transition from one move

to another. Plan set-up of room if additional equipment is

used.

Betty Henson

MUSIC – This is a VITAL part of the class! It sets the mood and structure of the class. Most will perform better with music.

Many classes are designed to move to the beat and success comes when the moves and music are coordinated together.

Plan and prepare your music ahead of time and design your routine and practice with the music for success!

DOWNBEAT – Stronger beat. Odd beats in a measure – 1, 3, 5

UPBEAT – Weaker beat. Even numbers – 2, 4

Betty Henson

Music intensity should not exceed 90 dB

For motivation, use enthusiasm, energy, and creativity instead of raising the

volume.

Betty Henson

1978 Copyright Law went into effect. Law states that copyright owner has right to charge a fee for use of his/her music in a public performance. All exercise classes whether in public hall or private club are considered public performances.

Public Performance – a place open to the public or any place where a substantial number of persons outside a normal circle of a family and its social acquaintances are gathered.

ACE recommends that clubs and studios obtain a blanket license for their instructors.

Betty Henson

Describe classes by their duration might help clients find the appropriate class for their fitness level.

Many will not attend class with names that include “turbo”, “ultimate”, or “extreme” in their title.

Offer shorter classes or those that include MS/E work or stretching only to help prepare the sedentary for longer classes.

Men will be more likely to try classes that are sport-specific or include words such as “power”, “strength”, or “conditioning”

Betty Henson

BASIC CLASS SEGMENTS

1. Warm-up – Rehearsal of moves to prepare for cardio activity. Low to moderate speed. Warm the body for further activity and increase blood flow. Should include movements that are time-efficient, targeted, and timely to keep participants moving consistently and continuously. Rehearse moves in wu for preparation in cardio and “specificity” of training.

2. The Workout – Goal to provide safe, effective and purposeful exercises. Increase intensity gradually. Provide modifications for various intensities. Progress from simple to complex. Use a variety of muscle groups and encourage muscle balance. Incorporate various planes of motion. Use a variety of muscle contractions.

3. Cool-down and final stretch – For cool-down, move at a slower pace. Incorporate static and dynamic stretches to enhance flexibility. Incorporate relaxation to further lower HR and prevent muscle soreness and enhance flexibility.

Betty Henson

1. Provide a variety of moves.

2. Balance the moves – forward/back, right/left, right lead, left lead.

3. Avoid too many jumps or repetitive moves on one leg.

4. Combine higher impact moves with lower impact.

5. Demonstrate proper technique and form at all times.

6. No ankle weights during high/low cardio due to injury.

7. Be careful of sudden directional changes.

8. Offer options for moves.

9. Avoid excessive momentum, knee and elbow hyperextension.

Betty Henson

Performing exercise is completely different from “teaching” exercise.

Communication should be informative, motivating and supportive.

Class needs to be taught with enthusiasm and confidence which should be reflected in the voice tone.

Engage participants with eye contact and a smile.

Reflect a positive atmosphere through your body language and energy.

Betty Henson

TEACHER-CENTERED

Leads to dependence, intimidation, unattainable goals and a reliance on quick fixes

Instructor their for his/her own workoutEmphasis is on getting movement exactly

right Instructor does not leave the front of the

roomClass atmosphere is competitive

Betty Henson

STUDENT-CENTEREDStrives to establish an atmosphere of

independence, encouragement and attainable goals

Instructor is a people-person and a good listener

Instructor and students learn together Instructor moves around the room and makes

contact with all participantsMotivational, inspirational, creative, educatedHelps each client enjoy successWalks around room and makes individual

corrections, while maintaining positive reinforcement for group

Betty Henson

GET CERTIFIED!!

ACE – American Council on Exercise ACSM – American College of Sports

Medicine NSCA – National Strength and

Conditioning Association AFAA – Aerobics and Fitness Association

of America Cooper – Institute for Aerobics Research IDEA Health and Fitness Association

Betty Henson

Group cohesion will enhance adherence! To facilitate cohesion:

Learn your client’s namesSchedule social outingsShare personal storiesUse partner exercisesKeep track of attendanceCelebrate special occasionsHave holiday themesHave client’s interact during the workout

Betty Henson

Throughout the years, the reasons for exercising have changed.

Previously – aesthetic reasons Today – functional fitness, energy, quality

of life Average life expectancy is 77 years old, but

only 64 of those are in a “healthy” manner. FUNCTIONAL TRAINING – “a specific duty or

purpose of a person or thing.” Functional exercise improve the ability to function independently and more effectively.

Betty Henson

2000 - 35 million 2010 – 40 million (15% increase) 2020 – 55 million (36% increase)

Shift to health is a result of baby-boomers experiencing a lack of function in later years.

Betty Henson

KNOWLEDGE is a characteristic that clients rated high as a desire for their instructor

EMOTIONAL INTELLIGENCE is necessary as clients want to be remembered and feel important.

Be a part of a team and be able to “think on your feet”

Customer service is not a department, but an attitude!

Betty Henson

1. Know your participants. Knowledge of their personal health is an essential part of providing excellent customer service and safety of the clients. Decreases liability. Ideally use Par-Q’s, Health History forms, Informed Consent forms.

2. Orient new participants. Provide some written information about exercise, the facility schedule or the program in general. Clients should feel responsible for their workout and inform the instructor of limitations. Communication is key!

3. Create a positive atmosphere. Introduce yourself to clients and have them introduce themselves to other class members. Wear proper attire and footwear. Explain the class format and review what clients can expect. Give motivational cues, smile, bring the energy! Bring water to class and encourage others to do the same.

4. Arrive early, have equipment ready to go and start on time!

Betty Henson

Majority of classes fall in 4 broad areas: Cardio: Choreographed (blocks or by song) Cardio: Non-choreographed Strength Cardio/strength combination

Choreographed classes are music-driven workouts that build exercise sequences around music. (High/low, step, Kickboxing, Zumba,

BodyPump, Group Power)

Non-choreographed classes allow participants to elevate their heart rates without necessarily learning combinations. (Cycling, rowing, boot camp, circuit classes)Betty Henson

High impact vs low impact

2-count moves – step touch, JJ, knee lift, kick

4-count moves – grapevine, V-step, mambo, R Irish Jig

4 beats = 1 measure; 2 measures = 1 bar (8 ct.); 4 bars = 32 counts = a block

Betty Henson

High impact 135-155 Low impact 120-140 Step 118-128 Kickboxing126-136 Yoga/Pilates <110-120 Indoor cycling 60-110 Latin 110-140 Resistive 118-128

Betty Henson

Moves need to flow together. Change only one move at a time.

Moves need to have a common starting and ending point. (Front lat to side lat)

Know lead foot at all times. Use connector moves. (JJ, plie, walk, jog) PRACTICE! – Always try the moves together. If participants are unable to follow – change your

cueing. Build opportunities for success in your

choreography.

(Refer to pg. 93 for additional tips)

PROPER CUEING AND TRANSITIONS ARE THE KEY AREAS TO SUCCESS

Betty Henson

Success comes when movements start and end with music phrases when using 32 ct. blocks.

Clues to know when a music phrase begins: Stronger more powerful accent Melodic line begins (or ends) New instrument sound Change or emphasis in structure (verse,

chorus) Big cymbal sound or other percussive sound Building crescendo that peaks on the first count

of the music phrase.

Betty Henson

Start with a basic move and add on. Build 32 count blocks with 1-4 exercises. Use movements that flow together. Balance complex moves with simple moves. Gradually add intensity and variation. Teach from simplest to more complex. (step

touch to grapevine to double grapevine to grapevine with a turn to v-steps at each end of grapevine)

Repetition Reduction – A move may be taught initially with several repetitions and then reduced to create the final combination.

Betty Henson

Create blocks of exercises and then combine the blocks together to create a routine.

A – Walk forward, step R out/out/in/in (8 ct.) Walk back, step L out/out/in/in (8 ct.) 4 JJ (8 ct.) 2 Alternating knee lifts (8 ct.)

B – Grapevine to R, 1 V-step (8 ct.) Grapevine to L, 1 V-step (8 ct.) 4 strides (8 ct.) 4 step-togethers (8 ct.)

Betty Henson

Lever variation

Plane variation

Directional variation

Rhythm variation

Intensity variation

Betty Henson

Proper cueing is essential for a successful class! Always finish the move completely before starting the next.

Movement cues – Instructions on what to do and when to do it. This is advance notice of what is going to happen, BEFORE it happens. Cue 4-8 cts. in advance. Count backwards.

Motivational cues – Motivate, encourage, reinforce. Acknowledge those doing it right.

Educational cues – Provides relevant health/wellness information.

Betty Henson

Safety/alignment cues – Teach proper form, alignment, position and safety information. Eliminate the word “don’t” from your cues.

(“Keep knees slightly bent”, “Stay hydrated”, “Work at your own pace”, “Maintain a neutral spine.”)

Visual cues – Use body language to provide information. “From the top”, point out directions.

If you face the class, remember to give the correct directions and provide “mirror imaging”.

Betty Henson

General feedback – Information given to the entire group. Safest type of feedback. Allows clients to remain anonymous.

Indirect feedback – More targeted to an individual and a particular problem. May be relayed with eye contact, instructor location in room, use of body language. Still relatively anonymous.

Direct feedback – Specific to an individual, should be constructive and sensitive to client.

Tactile feedback – Requires hands on touch for realignment. Know your participants and ask permission before you touch. Be careful of location of touch.

Deferred feedback – Given immediately after class. Allows for privacy. Should be constructive but never punitive.

Always appeal to a person’s safety and catch clients doing it right!

Betty Henson

Gradually increase intensity Give impact/intensity options Build sequences logically and progressively Incorporate exercises that target a variety of muscle

groups 135-155 bpm Strive for muscle balance Monitor intensity

HR RPE Talk test Turn music down or off for intensity checks using HR

and RPE and then provide an explanation about what it means and how to properly change intensity if they are working too hard or not hard enough.

HAVE A POST CARDIO COOLDOWN!Betty Henson

3 broad categories of resistive exercise:Endurance – higher reps, lower resistance,

often specific muscle targeting

Strength – lower reps, higher resistance

Functional – moderate resistance and reps; multi-joint, multi-planar, multi-directional exercises that work on balance, coordination along with strength and endurance

Betty Henson

Numerous exercises you can teach – only limitations are equipment and/or your creativity.

Select exercises that offer a manageable challenge that are safe and effective.

Questions to consider: What muscles do you want to work? Does that exercise achieve your goal? Does the exercise train the primary function of the muscle? Does the movement compromise safety in any manner? What are modifications of the exercise? What are levels of difficulty of the exercise? Is speed of the movement controlled to encourage a full

ROM? Does a risk of injury outweigh the benefit of executing the

exercise?

Betty Henson

Principles to apply when leading class:

1. Give verbal cues on posture and alignment. When teaching MS/E exercises position lower body first for a stable foundation when executing an upper body exercise.

2. Encourage and demonstrate good body mechanics. Practice is key!

3. Observe the clients’ form and suggest modifications as needed. Skilled instructors must know many modifications of an exercise.

4. Give clear verbal cues and directions on posture/alignment and body mechanics.

5. Use appropriate music tempo for biomechanical movement.

~Know benefits of MS/E training and Flexibility training.

Betty Henson

Muscles that need strengthening:GlutealsLatissimus dorsiTricepsRhomboids/middle trapeziusHamstringsAnterior tibialisShoulder external rotatorsPosterior deltoidsErector spinaeAbductorsAdductorsAbdominals

Betty Henson

Muscles that need stretching:GastrocnemiusAnterior/medial deltoidsHamstringsPectoralis majorUpper trapeziusQuadriceps/iliopsoas

Betty Henson

Progression – Progressively overloading the body’s systems and increasing the training stimulus over time to gradually increase fitness adaptations.

Change frequency, intensity, duration and mode of exercise. Plan your workouts and decide what exercises to teach.

“Less skilled” exercises require less balance, stability, proprioceptive activity and motor control. Generally safe for everyone and require less cueing. More isolated movements.

“Most skilled” exercises are the hardest, least stable, appropriate for the advanced clients. Require more core stability, joint integrity and ideal alignment. May include more sport specific exercises and may need to be with a small group or incorporated into personal training.

CHOOSE WISELY AND KEEP THE CLASS SAFE!Betty Henson

LEVEL 1 – Isolate and educate. Focus on muscle isolation. Most often prone or supine positions.

LEVEL 2 – Add external resistance with weights, increased lever length, resistive equipment. May utilize a bench.

LEVEL 3 – Add functional training positions. Progress body position to sitting or standing. This increases stabilizer challenge.

LEVEL 4 – Combine increased function with resistance. Overload is increased and resistive equipment may be used. Most in a standing position.

LEVEL 5 – Multiple muscle groups with increased resistance and core challenge. Resistance, balance, coordination and core stability are progressed. May use upper body and lower body muscles at same time.

LEVEL 6 – Add balance, increased functional challenge, speed and rotational movements. 1-leg moves, plyometrics, SB, sport specific.

Betty Henson

Conscious muscle contraction. “Mind to muscle.”

Resistive Devices Mode changes – Progressing from easier

to more difficult. Example: push-up variations

Repetitions

Safety should always be the priority. Be more cautious and conservative in the group situation than you may be with personal training.

Betty Henson

Major cause of injury is too much, too soon. Progress class gradually and select exercises

appropriate for the population. Avoid risky moves and follow industry guidelines

with regard to high-risk exercises. Possible higher risk moves:

~ballistic stretches

~deep squats

~extreme or ballistic lumbar hyperextensions

~double straight leg raises

~plow (yoga)

~full straight-leg sit-ups

~unsupported forward flexion with rotation

Betty Henson

Key part of group class. Encourage clients to stay and complete moves.

Choose appropriate music (100 bpm) Include static stretching. Hold moves

for 15-60 sec. and repeat >4x Stretch major muscle groups in a safe

and effective manner. Stretching should be comfortable.

Clients can move to a position where they feel the stretch slightly and then hold. If they are shaking, reduce the intensity. Show modifications.

Betty Henson

Provide a quiet, peaceful environment where Hr, breathing rate and blood pressure decrease.

Dim the lights.

Deep, relaxing breaths

Visualize a place of peace.

Betty Henson

BODY ALIGNMENT

Shoulders back and relaxed

Chest lifted and body erect

Abdominals contracted

Neutral spine

Knees relaxed, not locked

Avoid hyperextension of joints

TECHNIQUE

Watch the platform periodically

Focus on the feet first

Step to the center of the step – heels on step

Don’t step down with your back to the platform.

Use a full body lean.

Stay close to the platform as you step down.Betty Henson

2 step patternsSingle lead: same leg starts patternAlternating lead: Alternating R & L lead

6 approaches to begin a patternStand behind the platformStand sidewaysFrom the endFrom the cornerFrom the topFrom astride – standing sideways with one

foot on each side of stepReview pages 82-83.

Betty Henson

BASIC MOVESReady position

Staggered position

BASIC PUNCHESJab

Cross

Hook

Upper Cut

BASIC KICKSFront

Side

Back

Roundhouse

Betty Henson

PregnancyMost healthy women can continue to

exercise throughout their pregnancy with modifications as the pregnancy progresses Physician clearance prior to exercise RPE of 12-14 (6-20 scale) and talk test to

monitor intensity Low-impact, water exercise, cycling, swimming,

and walking are good modes of exercise Frequency – minimum of 3 days to most days Previously sedentary should begin with a shorter

duration of 5-15 minutes;3x/week and build to 30 minutes; 4-5x/week

Betty Henson

Resistive ExerciseWork to maintain strength of pregnant

clientBuild the stabilizing muscles of the back

and shoulders to counterbalance the increased weight and to be able to hold the newborn for extended periods without neck and shoulder pain.

Use moderate-intensity exercises for 12-15 repetitions, avoid isometric exercises.

Encourage proper breathingAfter first trimester, exercises in the supine

position should be avoided

Betty Henson

Good exercises to include: Cat-cow Bird-dog Planks Side bridges (modified)

Be cautious of exercises that have quick changes of direction, are high-impact, work the lower back and require extreme balance.

Relaxin – allows ligaments and connective tissue to stretch, Use caution with exercise choice.

Betty Henson

Warning Signs To Stop Exercise:Vaginal bleeding Increased shortness of breathUneven or rapid HRDizziness or faintnessHeadacheChest painTrouble walking or muscular weaknessCalf pain or swellingUterine contractions that continue after restDecreased fetal movementFluid leaking or gushing from the vagina

Betty Henson