Module 6 Applied Exercise and Health Fitness 1: Exercise to Music.

Module 6

Applied Exercise and Health Fitness 1: Exercise to Music

Aim

To develop an understanding of the application of exercise to music in the development of the health related fitness components

Hours: 28

Objectives

Students will be able to:Plan, teach and evaluate safe and effective exercise to music classesDemonstrate creativity and individual style appropriate to the level of the classAdapt and progress the class as required

Continuous Assessment

Warm-up phase – 35%

Cardiovascular (CV) phase – 45%

Two class plans – 10%

Written assessment –10%

Session 1 Objectives

At the end of this session, students will be able to:describe the structure and content of an exercise to music classdescribe the physiological, psychological and social benefits of an exercise to music classdemonstrate correct procedure for screening clients before a class

Objectives

outline the content and purpose of each phase of an exercise to music class

demonstrate the following instructional skills: verbal/visual cueing, good demonstrations

identify correct BPM and downbeat when working with music

identify suitable movements for dynamic phase of the class

The Phases

Warm-up and pre-stretch

CV and post-stretch

Warm-Up: Dynamic Phase

Large body movements

BPM 124 - 130

Small ROM

Plenty use of space/changes of direction etc.

Mobility PhaseBPM 124 - 130The joints: shoulder, knee, ankle, hip, backSmall to large ROMMaintain intensity - use of space/change of direction etc.

Pre-StretchStretch all major muscle groups to be worked in the CV phaseQuadricepsHamstringsGastrocnemiusErector Spinae

CV Phase

Pulse Raiser

Low impact moves - music 136-138 BPM

Increase intensity by use of space and armwork

HR should be above 120

CV Proper

Hi/lo impact/music 138-150 BPM. Create an aerobic wave - work in THR zone

CV Phase

Cool-Down

Low impact moves - music 128-130 BPM

Gradual decreasing of intensity to lower HR

Post-stretch

HR should be below 100 BPM

Health Related Benefits

Improved efficiency of heart/lungs

Improved appearance

Helps maintain healthy fat levels

Improved physical well-being

Improved psychological well-being

Good social aspect

Screening ProceduresAll clients will have filled out written screening forms prior to participation in class (see module 4 screening procedures)Verbal screening: prior to each class, the instructor must verbally screen. Questions are asked regarding:– Injuries/medication/illnesses e.g

asthma, diabetes etc.– Current or recent pregnancies

Screening Procedures

Beginners – screen individually re. previous exercise habits etc.Footwear – ensure clients are properly attiredChewing gum/food – ensure clients have nothing in their mouthsJewellery – ensure jewellery is removed or tucked away

Cueing

It is essential that each move is cued accurately. Cueing consists of:

verbal – naming the step

numerical countdown – 4, 3, 2, …..

visual – using hand signals

use of imagery – use any features in the room e.g. mirrors, windows etc.

Demonstration – visual preview

Suitable Movements for Dynamic Phase

As the purpose of the dynamic phase is to increase body temperature, heart rate and blood flow to the working muscles, the most appropriate movements are:off-the-spot moves involving large muscle groups i.e. marching around the room, grapevines, double side stepsdirectional change – diagonals, squares, circles, crucifix etc.appropriate arm movement (small ROM)

Music BPM/Pulse Checks

Music

Choose suitable music i.e. 124 -130 BPM

Choose music with good downbeat

Pulse Checks

Take pulse on carotid/radial artery

Take at start of the class – below 100

After warm up – at or over 120

Session 2 Objectives

At the end of this session, students will be able to:identify suitable exercises for mobility phaseidentify appropriate teaching and safety points for each exerciseidentify suitable stretches for use in the pre-stretch phasedemonstrate good rhythm, timing and co-ordination in the class situation

Mobilisation

Take joints through their full ROM to:• increase the flow of synovial fluid to the

joint – cushions and reduces friction• decrease viscosity of synovial fluid• warm the joint• reduce the chances of injury• rehearse movements for later in class• reduce the chances of early fatigue in

joints

Joints to Be Mobilised

Shoulder

Hip

Knee

Ankle

Back

Pre-Stretch

Pre-stretch to:– reduce the risk of injury– prepare the muscle for higher intensity

work– increase blood flow to the muscle– increase elasticity in the muscle,

ligaments and tendons

Pre-Stretch

Which muscles?– Gastronemius– Quads and iliopsoas– Hamstrings– Lower back

For how long?– 8-10 second

How?– Static– Integrated with

dynamic movements

ObjectivesAt the end of this session, students will be able to:

outline basic considerations when designing movement sequencesdesign a class to include class plan, goals, appropriate selection of music, appropriate choreographydemonstrate effective instructional skills to include demonstration, teaching and safety points, observation and correction, cueing, class managementdemonstrate effective adaptations and progressions for the beginner client

Designing Sequences

It is important to consider the following when designing your routine:

Level of class

Phase of class

Muscles/joints to be worked

Balance, i.e. forward/backward versus side/side

Designing Sequences

High versus low impact

High versus low intensity

Choreography

Adaptations/Teaching & Safety Points

Adaptations

Delete arms

Smaller ROM

Bring back to march if finding move difficult

Teaching/Safety

Knee raise - hip height with knee

Lunge - push off ball of foot

Lateral raises - arms shoulder height

Head, neck and spine in line always

Class PlanExercise Teaching/Safety Adapt Prog

Grapevine Head/neck & Delete arms Bigger

X 4 spine in line ROM

Full foot on

floor

Lunge Push off ball Smaller Add arms

x8 of foot ROM

Objectives

At the end of this session, students will be able to:

outline the content and purpose of the CV phase of an exercise to music class

demonstrate good personal technique and posture while teaching cueing, class management and instructor position

demonstrate different methods of varying exercise intensity

Pulse Raiser

Lasts about two to three minutes

Aim is to elevate HR and increase body temp after pre-stretch

Suitable movements include:– Large body movements– Off the spot movements– Plenty of arm work– Change of focus

Increasing Intensity

Start off with low impact moves

Bring in some hops gradually

Add in some high impact moves towards end of pulse raiser

Add in from start and maintain suitable arm movements

Objectives

At the end of this session, students will be able to:demonstrate effective instructional skills to include demonstration, teaching/safety points, observation/correction, client safetydemonstrate different methods of varying exercise intensitydefine the “wave effect” and apply guidelines effectively to the aerobic phase of the class

Intensity

Increase intensity to ensure class work within their THR zone

Maintain THR for 20 - 30 mins by: – working large muscle groups

through large ROM– adding impact– suitable use of arm movement– greater use of space

Teaching/Safety Points

Ensure client safety through adequate teaching and safety pointsFor high impact, ensure: – head, neck, and spine are in line– soft knees are maintained– landings are from ball to heel– adaptations are given

Aerobic Wave

Produced when high intensity/high impact moves are interspersed with low intensity/low impact moves

Produces a “wave” effect whereby heart rates are kept in training zones for long enough to achieve a training effect

ObjectivesAt the end of this session, students will be able

to:design, organise and implement a commercially viable exercise class to include appropriate selection of music, appropriate choreography style and correct application of the principles of trainingdemonstrate appropriate methods for monitoring intensitydemonstrate good rhythm, co-ordination, timing and phrasingidentify factors that would make the exercise to music class more motivating

Choreography

Add-on: – Design ‘A’ – Add on ‘B’ – Repeat ‘A’ and ‘B’– Add on ‘C’ – Repeat ‘A’, ‘B’ and ‘C’

Choreography

Link: – Design routine 1 a, b, c and d– Design routine 2 e, f, g and h– Link both routines

Verse/chorus: – Design one routine for the verse and one

for the chorus, and repeat

Intensity

Important to monitor intensity to ensure clients are working within their THR zones

Monitor by taking pulse or by using an RPE scale

Pulse: after CV phase using a six-second count

RPE scale: during and after CV phase (refer to module 4 for RPE scale)

Motivation

Add variety to routines

Offer information on weight loss, healthy lifestyle etc.

Offer fitness testing

Offer individual programmes

Show interest and enthusiasm

Objectives

At the end of this session, students will be able to:design a class plandemonstrate effective adaptations and progressions for individuals with different needsoutline the basic, general exercise guidelines for clients who have been medically cleared of these injuries: knee, ankle, shoulder, shin splintdesign the cool-down phase

Adaptations and Progressions

Adaptations

Low impact, e.g. do ½ jack instead of full

Delete arms

Smaller ROM

Progressions

Do high impact version, e.g. jog forward instead of march

Use arm movement

Bigger ROM

InjuriesGeneral

Check for clearance, history, when the injury occurred, how it occurred and pain-free ROM.

Knee

As above. Advise low impact and small ROM during leg curls etc.

Ankle

As above. Low impact and be careful of lateral movement.

InjuriesShoulder

As previous slide. No arm movement above shoulder height, or lower if painful.

Shin splints

As previous slide. No high impact. Advise not to run on hard surfaces and to elevate and ice injured area after exercise.

Cool-Down

Low impact moves

Gradually decrease intensity

Work arms through small ROM

Include plenty of movement off the spot

Music BPM 128-130

Two to three minutes

Class PlanExercise T/S Points Adapt. Prog.

J. jack Soft landings ½ jack Add arms

H/N/S in line Knee Hip height Low impact Add arms

Raise with knee

Objectives

At the end of this session, students will be able to:

demonstrate good personal technique and posture while teaching the CV phase

competently apply guidelines for adaptations for the beginner client

describe the function of the post-stretch in the exercise to music class and when it should be performed

Post-Stretch

Post-stretch should be done at the very end of the class.

General GuidelinesFloor-basedStretch specific muscles used in the classHold stretches for 15-30 secs

BenefitsReduces risk of injury and aids circulationSeeks to return muscles to pre-exercise length