Methods of Group Exercise Instruction

Mary Yoke has more than 30 years’ experience teaching and training group exercise leaders. She has frequently served as a fitness video consultant and reviewer for Shape, Consumer Reports and Good Housekeeping. She has also worked in the areas of cardiac rehab, physiotherapy and corporate fitness and health promotion. A fellow of the American College of Sports Medicine (ACSM), Yoke is an associate research editor for ACSM’s Health and Fitness Journal. Yoke has also coauthored all the previous editions of Methods of Group Exercise Instruction. Carol Armbruster is a senior lecturer in the department of kinesiology at Indiana University. During her 35 years of teaching college students and training fitness lecturers, Armbruster has served on the ACSM and American Council on Exercise credentialing committees. She enjoys combining her interests of teaching, community engagement and translational research. Armbruster is a senior editor for Translational Journal of the American College of Sports Medicine. She is specifically interested in functional movement, worksite wellness outcomes and safe and effective movement instruction.

Part I. Fundamentals of Group Exercise Instruction

Chapter 1. Best Practices
Evolution of Group Exercise
Trends in Group Exercise
Education, Credentialing, and Certification
Creating Group Cohesion
Student-Centered Versus Teacher-Centered Instruction
Instructors as Role Models
Creating a Healthy Emotional Environment
Basic Business Practices for Group Exercise

Chapter 2. Foundational Components
Integrating Components of Health Into Class Design
Principles of Muscle Balance
Balancing Strength and Flexibility
Range of Motion for Major Joints
Progressive Functional Training Continuum
Create the Preclass Environment

Chapter 3. Coaching-Based Concepts
Motivational Strategies for Coaching-Based Group Exercise
Creating Dynamic Team Environments
Exercise Modification for Injury Prevention
Demonstrating Proper Alignment and Giving a Variety of Cues
Programming Music in a Class That Is Not Beat-Based

Chapter 4. Beat-Based Techniques
Applying Music Skills in Group Exercise
Choreography
Basic Moves
Elements of Variation
Creating Smooth Transitions
Combinations
Additional Choreography Techniques
Cueing Methods in Group Exercise

Part II. Primary Elements of Group Exercise

Chapter 5. Warm-Up, Cool-Down, and Cardiorespiratory Training
Designing a Warm-Up
Evaluating Stretching in the Warm-Up
Designing a Cool-Down
Cardiorespiratory Training Systems
Beginning Intensity
Appropriate Intensity Levels
Intensity Monitoring
Principles of Muscle Balance in Cardiorespiratory Training
Safety Issues, Good Alignment, and Technique
Importance of Participant Interaction and Enjoyment
Cool-Down After the Cardio Segment

Chapter 6. Muscular Conditioning
Recommendations and Guidelines for Muscular Conditioning
Cueing Muscular Conditioning Exercises
Demonstrating Progressions, Regressions, Modifications, and Alternatives
Safety Issues in Muscular Conditioning
Equipment for Muscle Conditioning

Chapter 7. Flexibility Training
Recommendations and Guidelines for Flexibility Training
Cueing Flexibility Exercises
Safety Issues in Flexibility Training
Flexibility Exercises
End-of-Class Flexibility Work

Chapter 8. Neuromotor and Functional Training
Neuromotor Training Principles and Recommendations
Functional Training Principles
Safety Issues in Balance and Functional Training
Equipment for Balance and Functional Training
Teaching a Balance Class
Teaching a Functional Training Class

Chapter 9. Teaching Older Adults
Modalities in Group Exercise for Older Adults
Understanding Aspects of Aging Pertinent to Group Exercise
Guidelines and Special Considerations
Facilitating Social Connections in Group Exercise for Older Adults
Exercise Modifications for Deconditioned Older Adults
Teaching a Chair-Based Class for Older Adults

Part III. Group Exercise Modalities

Chapter 10. Kickboxing
Creating a Warm-Up
Technique and Safety Issues
Basic Moves
Combinations and Choreography Techniques
Other Kickboxing Formats

Chapter 11. Step Training
Creating a Warm-Up
Technique and Safety Issues
Basic Moves and Step Patterns
Basic Combinations and Choreography Techniques
Training Systems

Chapter 12. Stationary Indoor Cycling
Positioning, Alignment, and Safety
Creating a Warm-Up
Basic Moves
Formatting Indoor Cycling Classes
Intensity Monitoring
Cueing and Coaching Techniques

Chapter 13. Boot Camp and HIIT
Creating a Warm-Up
Equipment and Setup
Planning Safe, Effective Movements
Basic Moves

Chapter 14. Water Exercise
Benefits of Water Exercise
Properties of Water and Newton’s Laws of Motion
Creating a Warm-Up
Formatting Water Fitness Classes
Training Systems
Water Exercise Equipment

Chapter 15. Yoga
Philosophy of Yoga
Breathwork in Yoga
Beginning a Yoga Class
Verbal Cues and Music
Technique and Safety Issues
Equipment and Class Setting

Chapter 16. Pilates
The Pilates Method: Basic Principles
Creating a Warm-Up
Cueing in Pilates
Technique and Safety Issues
Ending a Pilates Class

Chapter 17. Other Modalities
Creating a Client-Centered Group Exercise Class
Group Exercise for Niche Markets
Lifestyle-Based Physical Activity Classes
Dance-Based Classes
Equipment-Based Cardiorespiratory and Strength Training
Mind–Body Classes
Fusion Classes
Ethical Practice Guidelines for Group Fitness Instructors

Appendix A. Group Exercise Class Evaluation Form
Appendix B. PAR-Q+
Appendix C. Sample Workout Plans
Appendix D. Joint Action Tables
Appendix E. ROM Tables