FiTour Primary Group Exercise Certification !!

Group Exercise

An exercise format that incorporates several different modalities of exercise that is taught in a group setting by one or more professionally trained instructors.

Group Exercise Instructor

An individual who is professionally trained and certified by a nationally recognized organization to teach individuals in a group setting safe and effective exercises.

Responsibilities of a Group X Instructor

Cue Proper Body Allignment
Provide Intensity Options
See every individual in class
Monitoring heart rate and intensity level
Provide constructive feedback to participants
Encourage participants to select appropriate movements depending on their fitness le

Leadership Qualities

Be a good role model inside and outside the gym
Demonstrate good form
Be a good motivator
Be a good communicator
Assume the role of teacher, guide and coach
Project a professional and positive image
Recognize weaknesses but capitalize on strengths

The Business of Instructing Group X

Instructors should complete and maintain training and certification
Obtain waivers
Medical clearance
Liability insurance- make sure you are protected
Instructors should teach a proper warm up and cool down with stretching

Employee vs independent contractors

Instructor employee IE answers to club management. The club is liable for injuries
Independent contractor instructor ICI must carry her own liability insurance and responsible for reporting income and paying taxes

Marketing yourself and your class

Word of mouth is the best marketing
Write press releases in local magazines and newspapers
Health fairs
School teachers
Provide fitness topics and tips
Book yourself to speak at health and fitness functions

Physical Fitness

An improved physiological state that leads to improved health and longevity. A set of attributes that people have or can achieve relating to their ability to perform physical activities.

Physical Fitness can be divided into 4 categories.

Physiological-Related
Health- Related
Skill - Related
Sports - Related

Physiological-Related

Includes non-performance components of physical Fitness that relate to biological systems that are influenced by one's level of habitual physical activity.

3 components of Physiological-Related fitness

Metabolic Fitness -
Morphological Fitness
Bone Integrity

Metabolic Fitness

The state of metabolic systems and variables predictive of the risk for diabetes and cardiovascular disease which can be favorably altered by increased physical activity or regular endurance exercise.

Morphological Fitness

Related to body composition factors such as body circumferences, body fat content, and regional body fat distribution.

Bone Integrity

A non performance component of fitness related to bone mineral density.

health-related fitness

Consists of those components of physical fitness that have a relationship with good health
Cardio respiratory Fitness
Muscular Endurance
Muscular Strength
Body composition

Skill -Related Fitness

Consists of those components of physical fitness that have a relationship with enhanced performance in sports and motor skills.
Agility
Balance
Coordination
Power
Speed
Reaction Time

Sports-Related Fitness

Sports-Related once an individual has developed the necessary physical fitness attributes, he/she can apply specific skills to sports. Skills are developed over time through patience, practice, and precision. Team, Individual, Life

Health

A state of being associated with freedom from disease and illness that also includes a positive component (wellness) that is associated with a qualified life and positive well-being.

Wellness

A state of being describing a state of positive health in the individual and comprising biological and psychological well-being as exemplified by quality of life and a sense of well-being.

Benefits of Physical Activity

Reduces Risk of Dying Prematurely
Reduces the risk of cardiovascular disease
Decreases Resting Heart rate
Improves Core Strength
Increases Resting Metabolic Rate
Improves Back strength
Promotes Joint stability
Strengthen Bones
Increases Muscle Mass and de

Healthy vs Fit

One is physically active in order to be healthy. Accumulating 30 minutes of daily activity to achieve health.
One exercises in order to be fit. One exercises 3-5 days a week at an intensity level of 60-90%of maximum heart rate for 20-60 minutes per sessio

Five components Of fitness

Cardio respiratory fitness
Muscular Endurance
Muscular Strength Flexibility
Body composition

Cardio respiratory fitness

A measure of the heart's ability to pump oxygen-rich blood to the working muscles

Cardio

Heart

Respiratory

Lungs and ventilation

Vascular

Blood vessels

Aerobic

Working with oxygen

Anaerobic

Working without oxygen

Measurement of cardio respiratory fitness

3. Minute step
1.5 mile walk/run

Cardio training guidelines

3-5 days/week
20-60 minutes per session
60-90% of MHR

Muscular Endurance

The ability of a muscle to perform repetitive contractions over a period of time or the ability to sustain an amount of weight over a period of time.

Muscular Endurance Test

Abdominal curl up test
Push up test

Muscular Strength

The ability of a muscle to generate the maximum amount of force in a single effort

Muscular Strength measurement

1 repetition Maximum (1RM) Test (Bench Press/Leg Press)
Vertical jump test
Dynamometer Test (Grip Test)

Muscular Resistance Training Guidelines

Minimum2 days/week
8-10 major muscles
8-12 Reps /1-2 sets

Flexibility

The ability to move a joint through a full range of motion without discomfort or pain.

Flexibility measurement

Sit and reach test
Shoulder reach flexibility test

Stretching guidelines

At 3 days/week
Stretch all major muscles to a feeling of mild discomfort
Hold each stretch 15-30 seconds
Repeat each stretch 3-5 times

Body composition

Relative percentages of various components of the body, usually divided into fat mass(%of body fat) and fat free or lean mass (%fat free mass)

Fat mass

Subcutaneous adipose Tissue

Lean Mass

Muscles, bones, blood, organs, skin, hair, teeth, etc

Body composition measurement

Hydrostatic underwater weighing - gold standard
Skinfold calipers
Infrared
Bioelectricalimpediance

Body fat standards for active individuals

Men5-15%
Women 15-25%

FITT Principle 3 principles involved in all progressive exercise programs

Frequency
Intensity
Time
Type

FITT principle applied to Cardiovascular (aerobic) training- frequency

3-5 days a week

Intensity

60% -90%of MHR (age predicted maximum heart rate)
50%-85% of VO2max or HRR (heart rate reserve)

Time

20-60 minutes of continuous vigorous activity
When just beginning, do as much as you can
1997 Surgeon General's report- accumulate 30 minutes of vigorous activity throughput the day for health purposes

FITT principle applied to resistance training

Frequency
Intensity
Time

Frequency

Minimum 2days a week
8-10 major muscles
8-12 reps /1-2 sets
For continued muscular development increase to 3 sets and heavier load

FITT principle applied to flexibility
Frequency
Intensity
Time

At least 3 days/week or after every workout
Stretch all major muscles to mild discomfort
Hold each stretch 15-30 seconds/ repeat each stretch 3-5 times