Module 8

Module 8

Module SS2071 Body Conditioning Aim of Module SS2071 To develop an understanding of the application of body conditioning classes in the development of the health related components of fitness Body Conditioning Assessment procedures: Peer teaching 5min Body Conditioning Routine Class plan. Session 1 Objectives At the end of this session, students will be

able to: define body conditioning (BC)/body resistance differentiate between BC at the end of an exercise to music class and a BC class Module 9 3 Session 1 Objectives Demonstrate good personal technique and teaching points whilst teaching BC exercises Practice observing and correcting technique Demonstrate appropriate adaptations and progressions for BC exercises

Module 9 4 Body Conditioning BC exercises: Resistance exercises to improve lean muscle tissue using high reps and low weights BC class: Resistance exercises performed in a class format to improve lean muscle tissue using high reps,

low weights and the minimum of equipment (BR/dynabands/light dumbells) Module 9 5 Body Conditioning BC at end of exercise to music class: Short resistance phase at end of class to improve lean muscle tissue - usually in legs and abdominals - using high reps and body resistance

Module 9 6 Phases of a BC Class Low impact aerobic warm-up, 6 - 8 mins Pre-stretch Main conditioning phase - all major muscle groups Post-stretch/flexibility phase (Phases can vary in length to suit ability of class) Module 9 7

Equipment for BC Usually of limited variety and resistance Options: Body resistance Dynabands Light dumbells Stability balls Step Module 9 8 List of Exercises

Exercises should be selected in an order to use a variety of body parts and muscles and designed to flow smoothly from exercise to exercise in each position, linking where possible and cueing to the beat of the music. Squat

Lunge Ab curl and variations Back extension Oblique curl and variations Single leg stretch Abductor raise Adductor raise Shoulder bridge

Tricep dips/extensions Bicep curls Upright rows Seated rows and variations Press up Planks and variations Any other exercise performed with dynabands/dumbells/ Stability ball exercises Teaching Methodology This methodology should be used during the performance of the

exercise and not all together at the outset. The aim should be to keep the class active at all times Teach AS YOU GO Name Exercise Demonstrations should be kept brief and preferably while class are active with key TPS/SPS only Cue the exercise, encourage class to work in time to the music and control the pace as the instructor As you move around observing and correcting Name the body parts, muscle groups Reinforce key teaching points Give adaptations and progressions to specific individuals Cue out the last few reps exercise or link to next exercise Module 9

10 Considerations when designing a BC Class Equipment available A mix may be used avoid unnecessary adjustment or equipment changes Participants Age Fitness Previous experience with equipment Considerations when designing a BC Class

Warm up Low intensity 8-10 mins FM or aerobic Prestretch Main muscle groups upper and lower body Considerations Main BC phase Choice of exercises should flow from one to the next Muscle Balance (in a full class) Choice of equipment can be varied Music speed 110-118bpm, work to the beat Number of reps performed Cueing 4,3,2,1 linking of exercises

Teaching Methodology teach AS YOU GO Post Stretch

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