ACSM's Resources for the Group Exercise Instructor

274 Pages·2011·4.21 MB·English

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ACSM’s
Resources for the
Group Exercise Instructor
EDITOR
GRACE DeSIMONE, BA, ACSM-CPT, ACSM-GEI
National Group Fitness Director
Plus One Health Management
New York, New York
Acquisitions Editor: Emily Lupash
Product Manager: Andrea Klingler
Marketing Manager: Christen Murphy
Designer: Doug Smock
Compositor: SPi Global
© 2012 American College of Sports Medicine
351 West Camden Street Two Commerce Square
Baltimore, MD 21201 2001 Market Street
Philadelphia, PA 19103
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Library of Congress Cataloging-in-Publication Data
DeSimone, Grace.
ACSM’s resources for the group exercise instructor / Grace DeSimone. – 1st ed.
p. ; cm.
Resources for the group exercise instructor
Includes bibliographical references.
ISBN 978-1-60831-196-5 (pbk.)
1. Physical education and training. 2. Exercise. I. DeSimone, Grace. II. American College of Sports Medicine.
III. Title. IV. Title: Resources for the group exercise instructor.
[DNLM: 1. Physical Education and Training. 2. Exercise—physiology. 3. Teaching—methods. 4. Vocational
Guidance. QT 255]
GV341.D385 2012
613.7—dc23
2011026334
Care has been taken to confirm the accuracy of the information present and to describe generally accepted
practices. However, the authors, editors, and publisher are not responsible for errors or omissions or for any
consequences from application of the information in this book and make no warranty, expressed or implied,
with respect to the currency, completeness, or accuracy of the contents of the publication. Application of this
information in a particular situation remains the professional responsibility of the practitioner; the clinical
treatments described and recommended may not be considered absolute and universal recommendations.
The authors, editors, and publisher have exerted every effort to ensure that drug selection and dosage set
forth in this text are in accordance with the current recommendations and practice at the time of publication.
However, in view of ongoing research, changes in government regulations, and the constant flow of information
relating to drug therapy and drug reactions, the reader is urged to check the package insert for each drug for any
change in indications and dosage and for added warnings and precautions. This is particularly important when the
recommended agent is a new or infrequently employed drug.
Some drugs and medical devices presented in this publication have Food and Drug Administration (FDA)
clearance for limited use in restricted research settings. It is the responsibility of the health care provider to
ascertain the FDA status of each drug or device planned for use in their clinical practice.
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9 8 7 6 5 4 3 2 1
To Jim, Lauren, and Brian for their love and support
and for reminding me of what is really important.
And to my Mom, for always being there
Contributors
Ken Alan, BS, ACSM-GEL Karen A. Kent, MS, ACSM-HFS
California State University Amgen BioFit Wellness Center
Fullerton, California Narragansett, Rhode Island
Mary Ann Rumplasch, MA, ACSM-HFS, ACE-CPT, GFI Jerry J. Mayo, PhD, RD
Plus One Health Management Arkansas Tech University
New York, New York Russellville, Arkansas
Shirley Archer, JD, MA, ACSM-HFS Caroline Milani, BA, Master’s Certification
Shirley S Archer Associates, LLC Gold’s Gym
Singer Island, Florida Lawrenceville, New Jersey
Zurich, Switzerland SuperGym
Jackson, New Jersey
Nancy J. Belli, MA, ACSM-HFS, ACE-CPT
Asphalt Green David Milani, MSHRM, SPHR, CEBS
New York, New York Plus One Health Management
New York, New York
Teri L. Bladen, MS, ACSM HFS, ACE-CPT, NIRSA-
RCRSP Gavin Moir, PhD, USAW
Weber State University East Stroudsburg University of Pennsylvania
Ogden, UT East Stroudsburg, Pennsylvania
Grace DeSimone, BA, ACSM-CPT, ACSM-GEI Leslie Stenger, PhD, ACSM-HFS
Plus One Health Management Indiana University of Pennsylvania
New York, New York Indiana, Pennsylvania
Shannon Fable, BA Felicia D. Stoler, DCN, MS, RD, FACSM
Sunshine Fitness Resources, LLC Registered Dietitian and Exercise Physiologist
Boulder, Colorado Holmdel, New Jersey
Liza Forster, RYT
Plus One Health Management
New York, New York
iv
Reviewers
Mary Ann Rumplasch, MA, ACSM-HFS ACE-CPT, GFI Amanda Harris, MEd, ACSM-HFS, MES
Plus One Health Management ACAC Fitness & Wellness Center
New York, New York Midlothian, Virginia
Sherry Barkley, PhD, ACSM-CES, RCEP Lisa Helfrich, BS
Augustana College FM Global Total Health Fitness Center
Sioux Falls, South Dakota Johnston, Rhode Island
Nancy J. Belli, MA, ACSM-HFS, ACE-CPT Madeline Paternostro Bayles, PhD, ACSM-CES, PD,
Asphalt Green FACSM
New York, New York Indiana University of PA
Indiana, Pennsylvania
Teri L. Bladen, MS, ACSM HFS, ACE-CPT, NIRSA-
RCRSP Wendy Petulla, ACE-GFI
Weber State University Community Boot Camp
Ogden, Utah San Jose, California
Nikki Carosone, MS, ACSM-CPT Neal Pire, MA, ACSM-HFS, CSCS, FACSM
Plus One Health Management Inspire Training Systems
New York, New York Ridgewood, New Jersey
Kim DeLeo, BS, PTA, ACSM-CPT Alicia Racela, BS, CSCS, ACSM-HFS, CWC
Health and Exercise Connections, LLC Phase 4, LLC
People First Rehabilitation Kapolei, Hawaii
Mattapoisett, Massachusetts
Paul Sorace, MS, ACSM-RCEP
Julie Downing, PhD, ACSM-CPT, HFD, FACSM Hackensack University Medical Center
Central Oregon Community College Hackensack, New Jersey
Bend, Oregon
Tom Spring, MS, FAACVPR ACSM-CES, HFS
Gregory B. Dwyer, PhD, FACSM ACSM- CES, RCEP, PD Beaumont Health System
East Stroudsburg University of Pennsylvania Royal Oak, Michiga
East Stroudsburg, Pennsylvania
Leslie Stenger, PhD, ACSM-HFS
Yuri Feito, PhD, MPH Indiana University of Pennsylvania
Barry University Indiana, Pennsylvania
Miami Shores, Florida New York, New York
v
Foreword
Moving to music isn’t a new concept. Neither is gathering through a wide variety of fitness classes. Expectations
a group to share the exhilarating experience of exercise. and standards for education are higher than ever, and
However, back in 1980, choreographing moves to music the group exercise instructor is an increasingly valued
in front of people wearing athletic shoes and leotards was member of fitness facilities.
a new and unique idea. “Aerobics”—a word coined by If you’re new to group exercise, welcome! You will
Kenneth H. Cooper, MD, MPH, founder and chairman find this book user-friendly as well as informative and
of the Cooper Aerobics Center—grapevined its way into timely. You will learn many new and practical methods
mainstream America and then quickly spread globally. to teach exercise and you will become an expert on the
Thus began a revolution that catapulted cardiovascular myriad ways the body moves. If you are already teaching
health into the collective consciousness. group exercise, this manual will be an important ally as
I taught aerobics, also known as dance exercise, in the you continue to inspire the world to fitness.
early days and remember hauling my tapes and boom box The American College of Sports Medicine has care-
to class so that I could lead a room full of eager partici- fully considered the needs of all populations when
pants through a routine. At the time, we knew this form developing this book. One product of this research is the
of group exercise was special, but we had no idea it was ACSM Quick Screen, which will help you quickly deter-
going to grow as much as it has, or that it would touch mine the needs of new participants when they arrive to
so many people’s lives in so many different ways. How- class. You will also learn new safety protocols, the impor-
ever, as this fever for creative movement grew, so too did tance of biomechanics, how to handle legal issues, hos-
the need for education about safety. Not only were par- pitality and conflict resolution, and, of course, you will
ticipants getting hurt and doing exercises that were not be immersed in the world of choreography—its history
always based on sound exercise science precepts, instruc- and future.
tors were also getting injured. If this craze had any hope Congratulations on making a commitment to help
of transforming into a cause, those who were passionate others on their path to health, fitness, and wellness.
about “dance exercise” had to team up and learn ways to After reading the ACSM’s Resources for the Group Exercise
share information about safe instruction, anatomy, and Instructor and absorbing the quality information, you will
exercise physiology. be more confident in your abilities to stand in front of a
This book is a culmination of years of education, room full of people and lead many different styles of exer-
experience, and inspiration. You hold in your hands cise. Keep this book as a reference, and continue your
the legacy left by fitness industry experts who liter- education throughout your career by making connec-
ally learned through sweat (and sometimes tears) how tions with other fitness professionals and organizations
to motivate groups of people to connect and stretch who share your passion.
their bodies and minds to new levels of health and fit-
ness. As evolved as our industry is, it is still relatively Kathie Davis
young, and it continues to shift and change as exercise Cofounder and Executive Director
research reveals new and better ways to lead people IDEA Health and Fitness Association
vi
Preface
When most people hear the term “group exercise,” In every group exercise class, there is a handful of
their thoughts immediately turn to visions of bodies participants who bravely attend exercise classes with
clad in tight clothing sweating to the beat of loud pul- the hope they will not be seen. They stand as close to
sating music and moving in synchronized step to a cho- the back wall or exit door as they possibly can. May the
reographed routine. Many of today’s classes still reflect expertise shared in this text serve you, to learn to “see,”
this style, once called “aerobic dance,” but the field has reach, and bring the back row to the front of the class.
evolved to be more inclusive and less exclusive. In many This first edition of ACSM’s Resources for the Group
ways, group exercise is the original “fusion” workout. Exercise Instructor recognizes the fitness professionals
Our roots are nestled between traditional dance (jazz who touch more lives in a single hour than any other fit-
and ballet), calisthenics, and cardiovascular fitness. From ness pro—YOU—the group exercise instructor. Whether
1951 to 1985, Jack LaLanne hosted his television exer- you teach boot camp, lead a walking club, or teach a
cise show featuring timeless activities from calisthenics dance-based cardio salsa class, you have the future of the
to balance and posture training. In 1968, Dr. Kenneth H. world in your hands.
Cooper authored his book Aerobics and introduced a new ACSM’s Resources for the Group Exercise Instructor is
word and new concept to the world. Judy Sheppard Mis- intended to serve as a guide for individuals wishing to
sitt founded Jazzercise in 1969 and led a series of choreo- embark on a career as a fitness professional, as a resource
graphed fitness routines still popular today. Jacki Sorensen in the university setting for those pursuing careers in
took the next step in our evolution with “aerobic dance.” health and fitness, and as a resource in the fitness industry
Her fun, choreographed fitness routines evolved in the for those seeking to add group exercise teaching skills to
field as instructors experimented and churned out deri- their toolbox. Chapter contributors have had experience
vations of dance steps designed to increase and sustain teaching group fitness or were paired with an experienced
heart rate. High-impact aerobics evolved to low impact instructor to ensure we provided the most up-to-date and
and finally multi-impact. We moved from choreographed relevant information.
routines to “freestyle,” which was less choreographed
and included more repetitions and athletic moves. Gin
Miller took the fitness industry by storm when her knee ORGANIZATION
injury, a consequence of high-impact aerobics and poor
flooring, landed her in physical therapy. Her rehabilita- ACSM’s Resources for the Group Exercise Instructor is
tive exercise program included stepping up and down on divided into three sections. Part I, Introduction to Group
a step, and in 1989, step aerobics and “equipment-based Exercise Instruction, covers the considerations for both
classes” were born. the instructor and the student. Chapter 1, Profile of a
As instructors, we have been the test subjects for many Group Exercise Instructor: Education, Credentials, Scope,
group exercise trends by bearing the brunt of pushing and Objectives, describes the role of a group exercise
the limit—teaching repetitively week after week to real- instructor and outlines career-based requirements and
ize that “more is not always better.” We have helped the opportunities. Chapter 2, Profile of a Group Exercise Par-
industry realize that better flooring, better footwear, bet- ticipant: Health Screening Tools, offers health screening
ter education, better safety recommendations, and more guidelines to assist in providing the safest, most optimal
qualified fitness professionals will yield the most effective experience for both the student and the teacher. Part II,
enjoyable product: a great fitness experience for our par- Leadership and Design, balances theoretical and practi-
ticipants and ourselves. cal applications offering sample class outlines with com-
Today’s classes feature a buffet of choices to suit every munication tactics and a unique chapter on hospitality
fitness palate. For a new instructor, it can feel overwhelm- and conflict resolution for instructors. Chapter 3, Class
ing, but each of us is attracted to a style of movement that Design and Programming, outlines the components of
we find exciting. Just as a new student needs to try dif- a class including warm-up, stimulus, and cool-down.
ferent classes and instructors, the up and coming instruc- This chapter explains the different types of classes and
tor needs to embark on the same journey. Once you find describes how to outline a class. Chapter 4, Communica-
a style that you connect with, you can apply the basic tion Skills: Adherence and Motivation, is a unique chapter
exercise science principles in this manual to design your bridging the gap between the art and science of commu-
class. Then add practice, leadership techniques, commu- nication and the effect of motivation of adherence. Verbal
nication skills, and hospitality and you will find yourself and nonverbal skills and strategies inherent to exercise
in front of the room leading the way for others. leadership are reviewed. Chapter 5, Choreography, Music,
vii
viii Preface
and Cueing in Class Design and Delivery, describes how FEATURES
to create choreography, how to cue, and how to find the
beat of the music. It is a pivotal chapter of study for the Information is “chunked” as much as possible and broken
group exercise instructor. Chapter 6, Teaching Your Class: up with text box features. Ask the Pros features indus-
A Quick Guide, outlines “day-of” class preparation and try icons offering practical advice. Boxes throughout the
includes the “I’m Ok” policy, a unique risk management chapters provide samples of exercises and valuable infor-
tool. Chapter 7, Hospitality and Conflict Resolution for mation. Take Caution! calls attention to information
Group Exercises Instructors, offers strategies specific to relating to safety or legal concerns. These also differen-
teaching in a group setting complete with tips for avoid- tiate information for instructors employed as indepen-
ing and handling conflicts. Chapter 8, Guidelines for dent contractors from those employed as employees.
Special Conditions, explains how to modify in exercise Recommended Resources provide sources of additional
leadership, class design, and exercise selection based on a information relevant to that being presented. The video
class participant’s physical condition. Chapter 9, Specialty icon , seen throughout the chapters, refers readers to
Classes, provides an overview of some common group the book’s Web site for video content that will provide
fitness specialties—indoor cycling, Pilates, yoga, and visuals of material being discussed and described in the
aquatic exercise. Chapter 10, Legal Issues and Responsi- text.
bilities for Group Exercise Instructor, wraps up the legali-
ties of teaching group fitness classes.
ADDITIONAL RESOURCES
Part III, Exercise Science for the Group Exercise Instruc-
tor, provides the foundation for all exercise selection and
ACSM’s Resources for the Group Exercise Instructor includes
knowledge required for skill and leadership in the field.
additional resources for both instructors and students
Chapter 11, Exercise Physiology for the Group Exercise
that are available on the book’s companion Web site at
Instructors, focuses on key biological systems such as the
http://thepoint.lww.com/ACSMGroupEx.
cardiovascular system, respiratory system, energy system,
musculoskeletal system, and neurological system and
INSTRUCTORS
their function during exercise. Chapter 12, Kinesiology,
Anatomy, and Biomechanics, demonstrates why a solid • Image Bank
knowledge of kinesiology, anatomy, and biomechanics is • WebCT/Blackboard/Angel Cartridge
fundamental to the success and safety of teaching group
exercise. Chapter 13, Introduction to Nutrition for Group STUDENTS
Exercise Instructors, reviews basic nutrition and provides
• Full Text Online
sound advice about weight management.
• Videos
Because instructors often learn by doing, the science-
based chapters frame the book in the third section. These In addition, purchasers of the text can access the search-
are the bases for all practice. The manual will debut a able Full Text through the book’s Web site. See the front
new screen developed by the ACSM Certified GEI sub- inside cover of this text for more details and include the
committee called the ACSM Quick Screen, which out- pass code to gain access to the Web site.
lines how to quickly screen new participants when they
arrive to class. Grace DeSimone