American Council on Exercise Group Fitness Instructor University Curriculum Lab Manual

Transcription

1 American Council on Exercise Group Fitness Instructor University Curriculum Lab Manual

2 LAB ACTIVITY #1: Preparticipation Screening Complete the PAR-Q and preparticipation screening forms (Figures 2-1 and 2-2) in the ACE Group Fitness Instructor Manual. After performing these self-evaluations, pair up with another classmate so that each of you can review the other s results. Practice discussing the results with your classmate (as if he or she were a participant) and outline how you would proceed. References: 1. ACE Group Fitness Instructor Manual, 3 rd Edition, p ACE Group Fitness Instructor Master the Manual, 3 rd Edition, p. 17, Practice What You Know, exercise I ACE Group Fitness Instructor University Curriculum Lab Manual Page 1

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4 Preparticipation Screening Questionnaire Assess your health needs by marking all true statements. History You have had: a heart attack heart surgery cardiac catheterization percutaneous transluminal coronary angioplasty (PTCA) pacemaker/implantable cardiac defibrillator/rhythm disturbance heart valve disease heart failure heart transplantation congenital heart disease Recommendations If you marked any of the state ments in this section, consult your physician or other healthcare provider before engaging in exercise. You may need to use a facility with a medically qualified staff. Symptoms You experience chest discomfort with exertion. You experience unreasonable breathlessness. You experience dizziness, fainting, or blackouts. You take heart medications. Other health issues You have diabetes. You have asthma or other lung disease. You have a burning or cramping sensation in your lower legs when walking short distance. You have musculoskeletal problems that limit your physical activity. You have concerns about the safety of exercise. Cardiovascular risk factors You are a man older than 45 years. You are a woman older than 55 years, have had a hysterectomy, or are postmenopausal. You smoke, or quit smoking within the previous 6 months. Your blood pressure is greater than 140/90 mmhg. You do not know your blood pressure. You take blood pressure medication. Your blood cholesterol level is >200 mg/dl. You do not know your cholesterol level. You have a blood relative who had a heart attack or heart surgery before age 55 (father/brother) or 65 (mother/sister). You are physically inactive (i.e., you get less than 30 minutes of physical activity on at least 3 days per week). You are more than 20 pounds (9 kg) overweight. If you marked two or more of the statements in this section, you should consult your physician or other appropriate healthcare provider before engaging in exercise. You might benefit by using a facility with a professionally qualified exercise staff* to guide your exercise program. None of the above is true. You should be able to exercise safely without consulting your physician or other appropriate healthcare provider in a self-guided program or almost any facility that meets your exercise program needs. *Professionally qualified exercise staff refers to appropriately trained individuals who possess academic training, practical and clinical knowledge, skills, and abilities commensurate with the credentials defined by the American College of Sports Medicine. ACE Group Fitness Instructor University Curriculum Lab Manual Page 3

5 LAB ACTIVITY #2: Class Format Checklist Use the class format checklist presented in Figure 3-4 in the ACE Group Fitness Instructor Manual to evaluate three different types of exercise DVDs or group fitness classes being offered in your fitness facility. References: ACE Group Fitness Instructor Manual, 3 rd Edition, p. 81 ACE Group Fitness Instructor Master the Manual, 3 rd Edition, p. 35, Practice What You Know ACE Group Fitness Instructor University Curriculum Lab Manual Page 4

6 Class Format Summary Checklist Pre-class Preparation The group fitness instructor: Knows participants health histories and surveys new participants (see Chapter 2) Is available before class; orients new participants Discusses and models appropriate attire and footwear Has music cued and equipment ready before class begins Acknowledges the class and introduces him- or herself Previews class format and individual responsibilities Brings water to classes and encourages participants to do the same Warm-up Segment Includes an appropriate amount of dynamic movement Focuses on rehearsal moves as a large part of the movement selection Stretches major muscle groups (if appropriate) after the dynamic warm-up and holds stretches briefly (five to 10 seconds) Offers clear verbal directions and ensures that the volume, tempo, and atmosphere created by the music are all appropriate (see Chapter 4) Cardiorespiratory Segment Promotes independence and selfresponsibility Gradually increases intensity Gives impact and/or intensity options Builds sequences logically and progressively Utilizes a variety of muscle groups Uses music to create a motivational atmosphere Monitors intensity using heart rate and/or ratings of perceived exertion Incorporates a post-cardio cool-down and stretch segment Muscular Strength and Endurance Segment Encourages muscle balance and functional fitness Uses appropriate form, observes participants form, and suggests adaptations for injuries and special needs Offers appropriate verbal, visual, and physical cues on posture, alignment, and body mechanics Utilizes equipment safely and effectively Creates a motivational and instructional atmosphere Flexibility Segment Performs stretching of major muscle groups in a safe and effective manner Concludes with relaxation and visualization ACE Group Fitness Instructor University Curriculum Lab Manual Page 5

7 LAB ACTIVITY #3: Class Design Planning Sheet Decide on a class format that you would like to teach. Complete the group exercise design planning sheet presented in Figure 4-1 in the ACE Group Fitness Instructor Manual. Use this sheet as a guide to help you prepare for, plan, and practice various components of the class. Reference: ACE Group Fitness Instructor Manual, 3 rd Edition, p. 90 ACE Group Fitness Instructor University Curriculum Lab Manual Page 6

8 Group Exercise Design Planning Sheet Class purpose and objectives: Class duration: Class participants: Class theme: Class equipment: Choreography delivery method: Music: Dress: Pre-class set-up: Warm-up Duration Moves (with progressions/regressions) Functional Purpose Class Body Duration Moves (with progressions/regressions) Functional Purpose Cool-down Duration Moves (with progressions/regressions) Functional Purpose ACE Group Fitness Instructor University Curriculum Lab Manual Page 7

9 LAB ACTIVITY #4: Sample Exercise Log For one full week, complete the exercise log presented in Figure 5-2 in the ACE Group Fitness Instructor Manual. Use your experience recording your own exercise parameters as a source of knowledge to draw on when coaching group exercise participants to complete their own exercise logs. Reference: ACE Group Fitness Instructor Manual, 3 rd Edition, p. 135 ACE Group Fitness Instructor University Curriculum Lab Manual Page 8

10 Sample Exercise Log Date Type of exercise Number of minutes Resting heart rate Exercise heart rate Ratings of perceived exertion Feelings before class Feelings after class Sunday Monday Tuesday Wednesday Thursday Friday Saturday ACE Group Fitness Instructor University Curriculum Lab Manual Page 9

11 LAB #5: Special Populations and Group Program Design Select one of the special populations represented in Chapter 6 of the ACE Group Fitness Instructor Manual. Decide what special considerations might come into play and what precautions are needed before allowing a participant with the selected health limitation to take part in the class. How might you modify the class to meet this individual s needs? References: ACE Group Fitness Instructor Manual, 3 rd Edition, p ACE Group Fitness Instructor Master the Manual, 3 rd Edition, p. 49, Expand Your Knowledge exercise II ACE Group Fitness Instructor University Curriculum Lab Manual Page 10

12 LAB ACTIVITY #6: Prenatal Exercise Program Design Observe a prenatal exercise class or a prenatal exercise DVD and review the instructor guidelines that begin on page 198. Is the instructor adhering to those guidelines? Did you see any areas in need of improvement? References: ACE Group Fitness Instructor Manual, 3 rd Edition, p ACE Group Fitness Instructor Master the Manual, 3 rd Edition, p. 58, Practice What You Know ACE Group Fitness Instructor University Curriculum Lab Manual Page 11

13 LAB ACTIVITY #7: Injuries and Group Program Design Select one of the musculoskeletal injuries represented in Chapter 8 of the ACE Group Fitness Instructor Manual. Decide what special considerations might come into play and what precautions are needed before allowing a participant with the selected injury to take part in the class. How might you modify the class to meet this individual s needs? Reference: ACE Group Fitness Instructor Manual, 3 rd Edition, p ACE Group Fitness Instructor University Curriculum Lab Manual Page 12

14 LAB ACTIVITY #8: Emergency Action Plan Write out an action plan for the medical emergencies and injuries that you are likely to encounter in your daily work as a group fitness instructor. You can use the information as a reference, to role play, or to review as needed. References: ACE Group Fitness Instructor Manual, 3 rd Edition, p ACE Group Fitness Instructor Master the Manual, 3 rd Edition, p. 77, Practice What You Know ACE Group Fitness Instructor University Curriculum Lab Manual Page 13

15 LAB ACTIVITY #9: Evaluating a Group Fitness Class Perform a self-review of one or more of the classes you either attend or teach. Reflect on the best parts of class, and think about what could have been improved upon. How might your (or the instructor s) preparation process be altered in order to improve the overall group exercise experience? References: ACE Group Fitness Instructor Manual, 3 rd Edition, p ACE Group Fitness Instructor Master the Manual, 3 rd Edition, p. 82, Practice What You Know exercise II ACE Group Fitness Instructor University Curriculum Lab Manual Page 14

16 LAB ACTIVITY #10: Risk-management Assessment Use the guidelines presented in Chapter 11 of the ACE Group Fitness Instructor Manual to perform a riskmanagement assessment to evaluate the risk of injury at your facility. References: ACE Group Fitness Instructor Manual, 3 rd Edition, p ACE Group Fitness Instructor Master the Manual, 3 rd Edition, p. 91, Practice What You Know ACE Group Fitness Instructor University Curriculum Lab Manual Page 15