Knes 352 Final

Speed and Resistance Relationship

"Use speed, lose resistance" 2. Recommended BPM is 112-116;or118-120 without added resistance/weigh

Contra-indications for supine extended leg position:

- Both legs extended out on floor if pain or discomfort occurs with spinal flexion (above). - Both legs extended straight up towards ceiling (except for advanced students): > Tight hamstrings will make this position uncomfortable. > Hip flexors active (in advanced training, this gives abdominals something else to fight against - the pull of the psoas). However, even though the low back is on the floor, the contracting psoas makes the spine want to arch which can lead to ® pain, pressure, or discomfort.

Upright Position Exercises: [training the core for stability and mobility] (elastic resistance anchored behind you; hold the elastic at shoulders)

- Kneeling crunch with elastic tubing anchored by partner - Kneeling rotation with elastic tubing held by partner - Standing spinal stability with elastic resistance held by partner (picture right) - Standing spinal rotation with elastic resistance held by partner - One leg balance standing spinal flexion with elastic resistance held by partner - Pallof Circuit (stability) Using elastic resistance, anchor the elastic on a secure devise/object or have a partner anchor. 1. Face anchor, barre, or partner; perform overhead press without moving torso 2. Face sideways from anchor, barre, or partner; perform chest press without moving torso 3. Face away from barre, anchor, or partner; perform overhead press without moving torso 4. Face sideways (other side); perform chest press without moving torso Stabilize trunk during all movements.

· Audiotape / videotape yourself

- This helps you become aware of how you teach whatever you are teaching. Once you are aware of how you are teaching, you can eliminate some teaching steps and include more of other teaching steps. - Turn away from any visual recording while listening just to the audio portion. This will better isolate the verbal instruction you are delivering to your class. Notice what you do a lot of and what you do little of. Are there things you say that don't make a lot of sense? Are there words or phrases you repeat too frequently that it loses its value or effect?

Level 7: Combination Crunch / Reverse Curl (Rectus/Internal/External Oblique)

- Use this when you are not utilizing weights, elastic or resistance equipment. - Overloads the rectus by using your maximum amount of body weight. - The crunch and reverse curl action can be performed simultaneously or as two distinct movements. - When performing in isolation, vary the order or sequence of joint action (upper to lower, vice-versa)

Physical/Kinesthetic Cue

-Although a kinesthetic cue can be done in classes of any size, it is most practical to do in smaller classes. -Using a hands-on approach, you passively move a person's joint or body part through a desired range-of-motion or through a movement pattern, or you place/guide a limb to a specific position. When appropriate, you could also touch a muscle group or body part to bring awareness, better focus, or greater clarity to the muscles working. This is only feasible of course if there are no social distancing standards in place. -Explain where to feel it, how to feel it, and what to do if they can't feel it; show and talk about where they are working. -If and when it becomes possible to have closer physical contact with others, you'll always want to ask a person if it is okay for you to help him or her before you actually assist/touch the person...even if you know the person well.

TEACHING METHODOLOGY

-Always warm-up and cool-down without weights, specific to resistance training -Have an understanding of joint action and primary movers responsible for each exercise -Always maintain good posture and body alignment -Set your position first, then stabilize the body before you actively perform any exercise -Choose exercises in positions that can most effectively utilize gravity -Work through the full range of motion for each exercise -Vary activities to avoid overuse, particularly to the shoulder joint; avoid over-fatiguing deltoids Work each muscle group to temporary muscle fatigue utilizing appropriate reps, sets and resistance

Additional exercises to activate the TVA prior to more strenuous activity, but they can also be completed throughout a workout:

-Belly breathing. Lie supine (i.e., on your back), then take a deep breath in, letting your belly rise toward the ceiling as you inhale. Next, let the belly shrink back down as you exhale all the air out. (Make sure participants have mastered belly breathing before moving on to step 2. If they don't grasp it right away, try again at the end of the session, in the next session and again until they fully understand it. -Belly breathing with TVA isometric "drawing-in" maneuver. Lying supine, take a big breath in, letting the belly rise toward the ceiling again. Keep the air in your lungs, but try to pull your bellybutton back toward your spine. Then let your belly release. Then let the air out of your lungs. Repeat. -Belly breath with 3 TVA isometrics in a row. Take a big breath in while your belly rises. Then, keeping the air in your lungs, pull your belly in toward your spine. Then, still holding the air in your lungs, let your belly out. Then, still with the air in your lungs, pull your belly back in. Then, still with the air in your lungs, let your belly out again. Then exhale. Whew! Do it again. (Here it is in fewer words: Inhale. Belly in. Belly out. In. Out. In. Out. Exhale.) -Now in a seated position. Do steps 1-3 10x each in the seated position. You can put your hands on your lower abdominal region for a little biofeedback. -Now standing. Do steps 1-3 10x each while standing. -Basic TVA isometric. Here's where it gets harder. Try to pull your bellybutton in toward your spine and hold it there while you breathe normally. Breathe normally! If your breathing is affected and you are holding your breath at all, then you are recruiting your diaphragm instead of your TVA. Breathing is key. Now, try to hold the contraction for 10 seconds. Then try to talk while you are keeping the contraction held. Then try to walk. Then squat. Then pick up a 1-pound dumbbell from the floor, all while maintaining that isometric TVA contraction.

physical (yoga)

-Contraction of one muscle while opposite muscle relaxes and lengthens .Muscle Contraction = Release of Oxygen Muscle Lengthening = Refueling of Oxygen -A promotion of blood flow. With continuous movement throughout the body,increased circulation is assured. Muscle Contraction = Refueling of Blood Muscle Lengthening = Releasing of Blood -Muscular Enhancement Through strength movements incorporating multiple muscle groups at once. The following is progression of strength gains: Stabilizers Core Strength Primary Movers -Oxygen distribution throughout the body-The average person is said to consume only a minimum of their oxygen potential. By creating movement that moves with the breath,it allows the lungs to strengthen, which allow the lungs to fill with larger quantities of oxygen per breath and releasing a greater amount with the exhalation. This brings More oxygen throughout the body with the inhale and releases more carbon dioxide with the exhale

rest contributes to the following: (yoga)

-Decrease in Resting Heart Rate -Decrease in Daily Heart Rate -Decrease in Stress -Increase in the body's ability to deal with Stress -Increase in Oxygen Consumption -Increase in Circulation -Increase in the body's ability to recover from Injury and Stress

Supine Marching

-In supine position on a mat, with hips and knees flexed and feet on the floor, draw the bellybutton in toward the spine for a TVA isometric. -While holding the isometric, lift the right knee up slightly to march up and down once. -While still holding the isometric, march once with the left knee. -Release the TVA isometric to relax the core.

Head / Neck Position (transverse abdominus)

-Increases or decreases intensity of spinal flexion. - Cervical flexion = less intensity for spinal flexion (easier on the ab and neck muscles) - Neutral head position = increased intensity for spinal flexion (longer lever arm against gravity) - When the hands are behind the head for added intensity, allow the hands to make contact with the scalp only on the downward (eccentric) phase. The hands can touch the hair on the upward phase (concentric action). But you want the hands to support the head during the eccentric part of the exercise. -Ab Bars (or similar apparatus) even your hair are useful for supporting the head until sufficient neck strength is developed.

✓ Step 1. Directions

-The cuing / instruction of a movement or exercise: verbally and non-verbally. -Verbal communication -Describe the task to be done. -Usually involves verbs (words that are an action). Examples: reach, lift, push, press, pull, step, move, walk, run, jump, hop, leap, curl, flex, extend, contract, release, breathe... -If you describe exactly what you're doing, it usually acts as good "directions". -Non-verbal communication -Physically demonstrate the exercise a few times minimum, and from different angles or different positions around the room.

Function of the transverse muscle

-The transverse abdominis has two functions: · Forced expiration (exhale) · Compression of the abdominal cavity

who is yoga for

-anyone who wants it, physical symptoms, emotional reprieve, mental reset, soul connection -not for everyone, different from being "good at yoga"

what is yoga

-less working out, more working in -silencing of the chattering mind (chitta, chattering mind) -originally meditation focused, presently physical -what it typically entail (hatha yoga), breath, posture/physical practice, meditation

why is yoga so popular?

-not a fad -not a religion -yoga is the path toward finding the necessary connection to the deepest part of ourselves -beauty in simplicity

Warm-Up

-transition between rest and [vigorous] physical activity. -A good warm-up should prepare you for whatever physical activity you are about to perform. It can improve your performance and possibly reduce the risk of injury. It includes exercises or movements that raise your metabolic rate and body temperature, and once you are warm, may include some stretching exercise

Overload is accomplished by progressively increasing any one or combination of the following factors

.P.R.E.[Progressive Resistive Exercise], Reps and Set, Applied Resistance, Additional Overload Variable

Superset (layering overload)

1. 2-3 exercises per set 2. Moderate to heavy weight 3. Multi-muscle/isolation combinations 4. Pre-fatigue assistor muscles

3 Safety Systems: Monitor mechanical performance

1. Active > strength of muscles; a persons' voluntary effort to control the body 2. Passive > ligaments; involuntary element that effects joint stability 3. Control > self-imposed: activating the neurological system to synchronize muscle firing You may be able to move your spine, but you don't always know when you lose stability, such as when lifting something overhead (e.g. overhead press). You need strength & muscle control for injury prevention and improved performance.

Overload Methodology

1. Apply P.R.E. to each of your classes and re-adjust weight as necessary. 2. Adding the element of constant "surprise" to training will stimulate muscular improvement(particularly when increasing weight is not an overload alternative). 4. The indefinite use of one training program can lead to training plateaus and overtraining. 5.Optimal gains achieved through mixed programming manipulating training variables. 6. Varied positions will create a positive stress and overload on muscles being worked

Pre-class procedures

1. BE FIRST Being rushed or hurried diminishes your professionalism. Arrive early to prepare your workout room (adjust temperature, sweep floor, equipment set-up, etc.). Just as important, arriving early gives you time to talk to the people as they come in. This starts to build rapport - beneficial on a number of levels. Lastly, you can't do the next four procedures if you don't arrive early! 2. PREPARATION / APPEARANCE - You may like to wear cut-offs and a tank top when you exercise, but when teaching, it doesn't project a professional image. Dress one level up from the general demeanor of participants. - Be aware of personal hygiene. Hygienically dysfunctional instructors aren't too popular. - Keep a towel nearby (participants don't like it if you sweat on them). - Have water ready (you're a role model for staying hydrated). - Have breath freshener ready (your breath isn't as dainty after class as it was before class). - Keep candy or another source of sugar nearby (people who experience low blood sugar). - Have a first-aid kit nearby. - Have a cell-phone nearby for emergencies. - Be familiar with emergency exits/procedures and accident/injury procedures where you teach. - Get your music ready. Have back-up music in case your first music source doesn't work. 3. MEET & GREET Welcome each person as they enter the workout room - a key reason for you to arrive early. People like to be recognized. You should be saying "hi" to them before they say "hi" to you. 4. WHO ARE YOU? Learn at least one person's name in each class you teach until you know everyone. Knowing someone's name opens the channels of communication making it easier for you to talk someone. It also makes a person feel important. It's your job to learn names. 5. PRIORITIZE Make new participants your first priority. Even if a new person has completed a written health evaluation, verbally perform a brief health assessment, or review the health history with him/her. It shows you're interested in the individual. (You are supposed to be interested in them!) Remember 3 key questions for new participants: · Have you been working out? · Do you have any knee or back problems, anything like that I should know about? · When is the last time you had a check-up? Follow up on this last question with: a. How's your heart? b. How's your blood pressure? c. Are you on any medications I should know about? Give appropriate guidance based upon the responses received.

. HIT (High Intensity Training) a.k.a. Metabolic Training

1. Combination of cardio and muscle resistance training in the same workout 2. With a combination workout, you both save time and use your energy wisely 3. EPOC rate significantly higher than for steady state cardio training or resistance training alone 4. Similar guidelines to circuit

Biomechanical advantage of gravity

1. Gravity assistive 2. Gravity resistive

Benefits of Transverse Strength

1. Minimizes, stabilizes, or improves back pain/dysfunction by postural effects -Acts on [excessive] lordosis by shortening the resting length of rectus abdominis. 2. Minimizes, stabilizes, or improves back pain or dysfunction by compression effects -TVA contraction causes an increase in intra-abdominal pressure. -Increased intra-abdominal pressure = increased stability of the spine via a cylinder effect. Transverse acts like an internal weight belt, increasing intra-abdominal pressure. -A weight belt externally creates this cylinder effect, increasing intra-abdominal pressure which results in less compressive forces on intervertebral discs in positions where the spine is flexed and unsupported. 3. Increases overload (on rectus abdominis spinal flexion exercises) -The action of transverse contraction creates an internal overload effect on the other abdominal muscles. Spinal flexion = Rectus shortening Rectus shortening = Protraction of rectus muscle - The overload occurs as a result of... Protraction of rectus as a result of spinal flexion vs. Compression (retraction) of the rectus as a result of the transverse contraction 4. In general, increased muscle strength = increased muscle endurance. When you strengthen the transverse, it will always be "turned-on"; always active with a low-level contraction happening continuously, meaning you don't have to remember to "suck in your gut". It will be pulled in naturally with a strong TVA.

Repeated Sets with Active Rest(Circuit-style)

1. Moderate weight 2. Alternating upper and lower body work 3. Movement combinations 4. Built-in rest period

Resistance Training Benefits

1. Muscle hypertrophy and/or muscle endurance 2.Muscle tone/definition. 3. Alter lean body/fat mass ratio 4.Increase fiber recruitment and efficiency through training. 5 Improve neuromuscular and cognitive function. 6. Improve athletic ability 7. Increase joint mobility, dynamic flexibility and range of motion

Example "c". Ø Supine position on floor; isolate transverse: Level 2

1. Pelvic tilt. 2. Crunch and hold. Continue to breathe. 3. Pull-in (hollowing). Forced exhalation. 4. Palpate navel for initial movement. 5. When navel can no longer be isometrically stabilized, stop. (see diagram "c", right)

Example "c". Ø Supine position on floor; isolate transverse: Level 1

1. Pelvic tilt. 2. Pull-in (hollowing). Continue to breathe. Hold 5 - 10 seconds. 3. Palpate for movement. 4. When navel can no longer be isometrically stabilized, stop spinal flexion.

Selecting and Achieving Overload

1. Resistance equipment: DB, elastic tubing, weighted bar, medicine balls, step platform 2. Amount of resistance for each muscle group will determine reps 3. Type of sequencing/progression

. MRT (Metabolic Resistance Training)

1. Resistance training techniques, working above 80-85% MHR 2. Can be circuit style, and/or timed bouts of work 3. Research indicates effect on EPOC and muscle remodeling 3. Implications of heavy lifting and lifestyle disease prevention and rehab

Optional Technique: for reverse curl

1. Starting in supine, hug your knees into the chest. You want your hips maximally flexed so that you can't do any more hip flexion (picture 5a or 5b). Staying in this position, release the arms. Now perform spinal flexion; it's a small movement and small range-of-motion. 2. A partner drill is to have one person on the floor supine with legs extended toward ceiling (picture 5a). The partner stands next to the participant, holding the ankles of her partner, and lifts her legs up toward the ceiling so that she does spinal flexion. The person on the floor does no exertion; the standing partner does the work to simulate the joint action of the reverse curl. It is a tactile exercise showing the movement is subtle rather than a big rock and roll type of movement. 3. The most advance progression of a reverse curl is the hanging leg raise. Elite-level athletes can perform the exercise from the starting position shown in picture 5c. Everyone else needs to start the exercise as shown in picture 5d. You must start in hip flexion, otherwise it is a hip flexor exercise rather than an abdominal/core exercise. A partner is often needed to support the legs of the exerciser. Once you start in the correct position (5d), you can then perform spinal flexion (picture 5e), then return to starting position (5d).

Stabilization

1. Torso stabilization 2. Pelvic stabilization 3. Scapular stabilization 4. Stabilizer fatigue

Muscle Balancing

1. Work opposing muscle groups 2. Functional approach to training 3. Multi-muscle work vs. isolation

The 7 step process example

1. parallel squat, 2 counts down, 6 counts up 2. for: lower body and core 3. feet shoulder width apart, toes forward, core engaged, back neutral, hips back, breath. 4. think slow motion. take 6 counts up. 5. steady, solid, stay strong 6. slow down, avoid moving too fast 7. that's it. you got it. good work.

Importance of Resistance Training

1.Increase Bone density 2.Weight Management: muscle remodeling/influence on metabolic function: 3-day after-burn 3. Improve functional strength 4. Improve Intrinsic tensile strength 5.Improve Posture, balance and stabilization,which may reduce injury risk. 6. Impact on control,prevention and eradication of lifestyle diseases

During the workout...

11. SIZE IT UP Avoid thinking small classes aren't fun to teach. They are fun, if you take advantage of the class size. By the end of the workout, know everyone's name if you don't know that already; know what other workouts they do besides yours if you don't know that already; find out if they are a native of the area if you don't know that already; find out their favorite restaurant; and find out the last book they read or the last movie they saw. You can't do these things when you have bigger classes. The energy that's created with 36 people in your room usually can't be created when there's only 6 people in your room. So you have to teach differently so it's appropriate for a smaller class. 12. I.C.U. Keep a lot of eye contact with participants. You should be scanning the room constantly. You'll know if you're maintaining eye contact by watching a videotape of yourself teaching a class. It's second-guessing motivation and assistance if you don't know what's actually going on with the people you're training. 13. REMAIN HUMAN Once the workout begins, it is common to turn into a "teacher", "drill-sergeant", or "coach", barking out orders or giving command after command. Then, when class is overr, you turn into a normal person again. Stay normal during the workout. An easy way to do this - ask at least one non-fitness related question during the workout. Example: "What did you think of yesterday's weather?" This demonstrates you're a regular person, too, in addition to being the fitness expert that you are. Most people enjoy when you periodically talk about non-exercise things. It helps them connect to you. It builds rapport. Over time, it creates a workout community. 14. ASK OPEN-ENDED QUESTIONS Have you ever taken an exercise class where the instructor asks the class a question and nobody responds? It's likely they asked a closed-ended question. To avoid this, ask questions that require more than a yes or no answer. This way, you don't have the "When I ask a question, hardly anybody responds" syndrome. Open-ended questions create dialogue. If you've done all the talking, you've had a monologue. Teaching is communication. Communication is a two-way exchange - a dialogue. Example: replace... "Did you have a good week-end?" is replaced with, "What did you do this weekend?" Listen to an audio recording of yourself teaching class. If participants have said nothing other than "yes", "no", or let out a whoop/moan/groan, you had a great monologue. 15. TALK TO EVERY BODY Attempt to have at least one verbal communication with each person in each class you teach. It could be a hello, a goodbye, a correction, or a compliment - it doesn't matter. What does matter is by the end of the workout, everyone can say to him/herself, "The instructor talked to me today". Make sure you avoid playing teachers' pet with favorite individuals. Everyone deserves your attention, not just the gregarious people in the front. Everyone deserves to be treated like a someone. 16. BE INTERESTED Effective teachers know as much about their participants - the conditions in which they live and are reared - as they know about exercise and movement. Find out one new fitness-related or non-fitness related fact about a student in each workout. Example: "Sydney, you've been here a few years. I've never asked if this exercise bothers your knees." "Jazmine, did you grow up in Fullerton?" This shows interest in the student as a person. They like that. Almost everyone likes that. 17. CHANGE POSITION Change your positioning so participants can see you from various angles when they look at you. Only be on a platform/riser/stage when class is crowded for visibility. Otherwise standing on it can create an impersonal atmosphere. Face your class often even if you have mirrors in the room. (A magazine poll about health clubs listed as the 6th biggest complaint, "Instructors who look at themselves in the mirror instead of looking at the students".) When you face students, call out the opposite directional cue of what you're doing. If you're not proficient at that, practice! If you don't have a platform/stage/riser, position yourself in the center of the room for supine or prone positions (e.g., push-ups). More people can see you when you're in the center than if you're at the front of the room. 18. TALK THE WALK Spread the energy and move to different places around the room. And when you walk around the room, verbally or non-verbally communicate to students you have eye contact with. Otherwise, it can create unnecessary anxiety. They know you are looking at them and forming an opinion about their performance. Be sensitive to how you are being received as you walk around. People will find excuses why they don't like you to leave the front, such as they lose count, or they get mixed up if you're not up front doing the exercise. That might be true if your cuing isn't on-target. However, participants don't want you looking at them with a blank face wondering what you're thinking. Communication diffuses this anxiety. 19. PHYSICALLY SLOW DOWN The workout is for participants, not you. Be willing, able, and comfortable to stop exercising yourself. This becomes possible by balancing your physical abilities with your verbal abilities. Tape-record your class. Could someone who is not familiar with your workout follow your instructions? Just as you develop and improve your physical skills and abilities, progressively work on improving your verbal skills. You can teach more classes and reduce your own overuse injuries by ensuring you're as good at instructing exercises as you are at performing them. A good instructor is a good organizer of action, a good coach, a good motivator, and a good educator. The best coaches, trainers, and motivators don't do everything they are asking their athletes or students to do. They bring out the best in the people they work with. This ideology applies to you, too. 20. TEACH POSITIVELY If you're promoting activity as a positive lifestyle behavior, be positive in your teaching approach. Ask for what you want, rather than what you don't want. Avoid negative instruction. Eliminate the word "don't" from your teaching vocabulary. Instead, use words like, "avoid..., rather than..., are you..., be aware if..., I want you to..., I'd like you to..., Please think about..." These phrases substitute for the word "don't". Every time you say "don't", somebody might perceive it as a negative comment to him/her, as if they were doing something wrong. 21. ACCENTUATE THE POSITIVE Catch people doing things right. And be sincere with your feedback. People can read artificial compliments. 22. SMILE 23. SMILE SOME MORE Especially during cardio activity. Review a videotape of yourself teaching, played back without sound. Notice your facial expression during cardio work and think about how people read it. Will it say, "She's having fun, she's enjoying herself, she loves what she does"? It's fine to be serious during muscle conditioning or balance exercises, but not necessarily during cardiovascular work. 24. AVOID ASKING PARTICIPANTS TO SMILE If you have to ask people to "smile", it means you haven't given them anything to smile about. Make sure you have set the right tone so that you can avoid having to say, "Smile!" or "Let's have fun." It should already be enjoyable. They should already be having fun. 25. ARE WE HAVING FUN YET? Have a goal that by the end of the workout, each person will have smiled at least once. Generally speaking, most people enjoy something if it makes them smile, especially if it was through a personal interaction with you or someone else in class. Only hard-core athletes find hard-core high-intensity training to be "fun and enjoyable". Most everyone else likes to have something else other than the most intense training possible for their fun and enjoyment. Adherence is enhanced when people enjoy their workout. You don't have to have to be a comedian to make people smile either - share human-interest stories, share something you read in a magazine, or use yourself and talk about yourself because people will and can connect to you. (e.g., "The first time I did TRX, I tried prone pike push-ups with my feet in the straps. Somehow I got tangled up and suspended upside-down, dangling by my ankles. I thought, hmmm, I don't think this is quite right.") 26. GIVE THANKS Be sure to thank people for coming to class at the end of class. It's encouraging, polite, and professional. Instead of, "Good-bye, see you Monday", try, "Good-bye, thanks for coming, see you Monday." 27. MAKE CONTACT Communicate to those who leave early. Have written notes for them on the way out. Call them on the telephone. Fax them. E-mail them. Text them. Tweet them. People remember receiving messages that say, "You left early, but wanted to tell you you're nailing the cardio work. Good job - see you Thursday." Communicate with those you don't have an opportunity to talk to. Participants appreciate it - a lot. Stanford University reported that individuals who were regularly followed up with phone calls or letters were adhering to changes in health behavior more than those who received no feedback or communication from the instructor. Makes sense, doesn't it?

The Basic 12"(Staples of any Program Design)

1Squat 7.Biceps curl 2.Lunge 8.Triceps extension 3.Chestpress 9.Back(spinal)extension 4.Lat row or pull-down 10.Spinal (crunch) flexion 5.Overheadpress11. Spinal rotation 6.Lateralraise 12. Core(i.e. plank)

When the class has finished...

28. SINGLE 'EM OUT Give individual positive feedback to as many people as you can. Individual feedback is much more effective than general feedback. New students in particular need positive reinforcement until exercise become intrinsically gratifying. 29. USE PYSCHOLOGY TO GET THEM BACK Find out when participants are returning to class. This creates an informal verbal commitment to return. Asking this simple question can increase adherence. As they are debating whether to come to class, they will remember they told you they were going to be there. 30. LEAVE STUDENTS ON A HIGH When you receive positive feedback (and after you do all of these things, how can you not?), you can accept it. However, return the compliment with a compliment. When someone tells you that you're the best teacher ever, let them know they are the best student ever. Always leave participants walking out on a high. 31. RE-ORDER In considering your workout format, consider training variety. For example, if Monday's conditioning sequence was core, legs, then upper body exercises, reverse the order on Wednesday. Students will think you have new exercises just by changing the sequence order. 32. PARTY! Compared to exercising on their own, many people enjoy group exercise because of the "group" aspect. You can encourage socialization before and after class, and even during the class sometimes. Socializing can be as beneficial, valued, and appreciated from a "health" perspective as exercise is from a physiological perspective. Being able to connect to other people usually brings emotional and psychological benefits. If you find participants are talking during the workout, that is a sign/signal they want to talk to others, so go with it instead of trying to suppress it. Do exercises that allow them the chance to talk, like walking/running in a circle, partner work, etc. 33. THE KNEE BONE'S CONNECTED TO THE THIGH BONE... In each workout, educate your class about something. It could be technique, alignment, training benefits, nutrition, anatomy... any health-fitness topic. Bring in professional journals or web-clips, and start reading. There's a lot of info to share. 34. RELATE TO EVERYDAY LIFE By knowing your participant's goals, you can show how the exercises will enhance activities of daily living, stabilize or improve medical/orthopedic conditions, improve mood, manage stress, and change for the better how they feel about themselves. 35. TEAM-TEACH If possible, donate your time, energy, and expertise and periodically be a team-teacher. It helps immensely during times of substitute instruction. You want students to get used to different styles and teaching methods. And participants like to see instructors taking classes. You'll also pick up ideas, you can assist others, you can give constructive feedback to the instructor whose class you took, and ask the same of him or her.

In thinking about the next class...

36. ANALYZE YOUR TEACHING Focus on the thoroughness of your verbal directions. Pretend that you were standing in back of the room. Would you be able to do what you're asking for without seeing you? Stay sharp on your cuing of your movement selections, as not all participants can readily see you in crowded classes. 37. EXPLAIN THE EXERCISES Consistently explain what your exercises are for. You may think it unnecessary to state that a push-up is for pectorals, anterior deltoid, and triceps muscles. But that can act as motivation for those who want to get stronger in those areas. 38. WHAT'S GOING ON: BODY AWARENESS Provide tips on body awareness. Students appreciate reminders about positioning, alignment, technique, and breathing. There will be people who come up to you and say, "Thanks for the reminders. I found myself holding my breath". 39. CHECK YOUR VOICE There are times when it's okay to cut back on talking, and let the music and the movement have its own time. 40. TOUCHY-FEELY Group correction, individual correction, non-verbal body language correction, hands-on assistance, or waiting until after class are 5 different ways to correct someone. Choose the most appropriate technique for a particular situation when assisting or correcting a student. 41. GIVE BALANCED FEEDBACK Compliments, positive feedback and reinforcement should always follow any type of correction, e.g.: "That's better." Encouragement can be individualized or directed to the group. Prioritize your positive feedback: First, emphasize the experience, such as, "You looked like you were having a good time today". Secondly, give task-specific feedback such as, "Good form on your push-ups". Acknowledging cosmetic or appearance changes, such as, "You're looking real buff", is best used for individuals who are most interested in improving the way they look above all else. Be sure to include the other types of feedback as well, so an individual gains an awareness of other benefits of exercise such as how you feel and how you function. 42. THEY HAVE IDEAS Students like to share their expertise and ideas for the class. Contributing to the class is a great feeling for them. Be open to it. Take advantage of it. You will get some good ideas. 43. YOU DANCIN' FOOL Take a folk dance, social dance, jazz, hip-hop, or line dance lesson. A lot of people like to dance, as evidenced by the popularity of the dance-themed television shows. Many dance steps and routines are adaptable and usable for cardio training ideas. Also, try martial arts, yoga, tai-chi, and bodywork methods like Feldenkrais and Alexander techniques. You'll gain new knowledge and exercise skills to incorporate into your classes. 44. KEEP A POSITIVE ATTITUDE A positive attitude starts with you. You're not always going to have a roomful of fun people or well-skilled exercisers. But every workout is a chance to have somebody feeling better about themselves because of you. It's an opportunity to get to know someone. You can make a real impact on participants. Leave your personal baggage at the door. It's not about you, your body, your fitness level, or your many talents. It's about them. It's about turning them on to how good they can feel from physical activity. Teaching your class is either a drudgery - a chore, or work, or it's an opportunity. It always starts with you. 45. KEEP CURRENT Continuously learning new strategies for reaching a greater percentage of our diverse communities is how one becomes an effective teacher.

Just before starting class...

6. INTRODUCE YOURSELF - TELL THEM WHAT'S HAPPENING If you think some people may not know your name, re-introduce yourself to the class (example: "My name is ___ for those I haven't met.") Tell them briefly what they will be doing in your class. 7. POSITION TO PLEASE Adjust people's position so it's comfortable for everyone. They need to see you and hear you. Is it crowded? If people tend to cram together, you have to spread them out. In a small class, avoid being distanced from participants - bring them in closer so you don't have to yell to a room that is only partially-filled. In some classes, students may not move in sync or be exercising in unison. Allow space between participants so that no one inadvertently bumps into someone else. 8. WHEN A NEW PARTICIPANT COMES IN LATE Get the bottom-line exercise information from those who arrive late that you don't recognize. Although you should ask the 3 questions you would ask a new person (skill #5), you don't have time. Minimally, you need to ask a new student if he/she currently exercises. A good instructor does not let a person exercise in their class without at least knowing if the individual has been active or not. It's too late to wait until after class to find out someone hasn't exercised in 10 years. 9. GIVE GRATITUDE Say, "Thanks for coming", or "Thank-you for being here" at the beginning of the class. Just showing up and making the effort deserves a thank-you from you. 10. RE-ASK NAMES WITH A QUALIFIER If there are participants you recognize but can't recall their names, re-ask their name adding a qualifier.This allows you to ask their name repeatedly without feeling embarrassed. Example: "What's your name again? It takes me a while to remember, so please don't mind when I ask

Factors that influence warm-up duration:

:Colder temperature environment Colder environments will require longer warm-ups in order to increase core temperature. Early morning workout Your body hasn't been moving for very long. Core temperature is lower in the morning than later in the day when you've been awake for several hours or more. Less fit individualS unfit individual's physiological system is not as efficient as one of that of a fit individual. It will take them longer to achieve the changes that occur during the warm-up phase. Older participants Due to the physiological, biochemical and neurological changes that occur with advancing age,older individuals need a longer and more gradual warm-up to adapt to an increasing workload. Diabetic or asthmatic individuals Chronic medical conditions require a lengthier and gradual warm-up period to avoid aggravating or agitating specific conditions

Instructional Tips for Group Fitness (transverse abdominus)

> Avoid giving specific numerical (repetition) goals in class since each person's strength level is different. > Coaching tip: Stay aware of and track the number of repetitions. Avoid going beyond 16 - 24 reps maximum in one set when utilizing music, or 15-20 reps max without music. > Coaching tip: Failure = Success in strength training, as long as failure occurs less than 16 - 24 (15 - 20) reps maximum. > Give positive feedback to participants who fail to complete the set. Let them know they conducted a stimulus set by hitting failure (which improves strength).

Goal-oriented cue is...

A cue that defines the amount of work needed to complete a task. -timed -# of reps/sets Examples: "Go for 3 more reps" (numerical) "Just 10 seconds left—hang in there" (timed)

Process-oriented cue is...

A cue that directs the focus inward on the quality of movement. It encourages a purposeful awareness of how the body feels during the exercise rather than thinking about completing a certain number of repetitions. Example: "Concentrate on your positioning. The moment your body loses the alignment, stop. Stay tuned-in to your position and alignment."

· Transitional cue is...

A cue that occurs as one movement is ending and another movement is beginning to facilitate a smooth change between the two movements. Usually a countdown cue is followed immediately by a transitional cue. Example of transitional cue: "Last one, now march" "4, 3, change now"

· Countdown cue is...

A cue that signals a movement, exercise, set, or interval is coming to an end. Examples: "Eight more, seven more. . ." "30 more seconds...15 more seconds..."

Mindful cue is...

A cue that uses visualization or imagery to help facilitate movement quality, improve technique and form, or provide inspiration for performing an exercise task. With mindful cues, make sure participants are able to relate to whatever image or visual scenario you give. Otherwise, its use has negligible effect. Mindful cues are commonly part of a process-oriented cue. Words like, "pretend...", "imagine...", "think about..." usually precede a mindful cue. Examples: "Imagine you're lying on the softest bed and how you become comfortable and relaxed." "Feel like you're reaching for something on the top shelf that you can barely touch."

Low-Back

A culprit of low back pain or injury could be inadequate strength of the lumbar musculature; or it could also be inadequate mechanics in performing lifting tasks and/or not maintaining correct posture (NSCA December 1997). Strong abdominals do not mean strong backs or a strong core. Although we will focus primarily on abdominal musculature, training the posterior torso needs to be addressed as part of a well-balanced core training regime.

Reps and Sets

A series of repeated exercises specific to a muscle group; amount is dependent upon fitness level and program goals.For Strength, use fewer reps and more weight. For Endurance,use more reps and less weight

P.R.E.[Progressive Resistive Exercise]

A systematic increase of weight as the workload becomes easier. As the amount of weight increases, reduce the number of repetitions performed. Increase reps at new weight until this level is no longer challenging, then repeat this procedure

Verbal Cue

A verbal cue is any type of verbal instruction that helps participants understand, perform and successfully complete a movement task. Examples of verbal cues: the name of the exercise, position, placement, orientation, alignment, safety, modifications, movement quality, form and technique. Additionally, there are other [specific] types of verbal cues...

Verbal Preview

A verbal preview is a verbal description of (or specific instructions for) the next sequence or exercise. Participants continue to perform the current exercise as you tell them what the next exercise or movement is coming up. A countdown cue often follows a verbal preview. You want to be clear and concise with verbal previews.

Visual Preview

A visual preview is a physical demonstration of the upcoming exercise or the next sequence of movements. Participants continue to perform the current exercise as you show the next exercise or movement, so they get to visually see what they are going to do next (before doing it). A countdown cue usually follows a visual preview. Use visual previews when introducing a movement pattern new to participants or for an exercise they had difficulty performing previously.

SETTING UP YOUR RESISTANCE PROGRAM:A+B=C

A. Determine program goals B. Assess the given 1. Participants: fitness level, experience with strength training 2. Frequency and time allotted for training C. Choose your program design

Training Goals (transverse abdominus)

A. To hit muscular fatigue/failure in less than 15 - 20 continuous reps maximum, per set. B. Balanced abdominal training!! Adjust exercise selection to target all core muscles: Common: about 75% of ab exercise is for rectus abdominis about 25% is for oblique muscles Evolve to: 25% rectus abdominis 25% internal oblique 25% external oblique 25% transverse (some exercises target internal/external oblique simultaneously) C. To [eventually] maintain active transverse contraction on all core exercises. D. Balanced core training: Incorporate exercises for posterior torso.

External Oblique

ATTACHMENTS: - lower 8 ribs - rectus sheathing - inguinal ligament - linea alba JOINT ACTION: Rotates pelvis posteriorly. Opposite-side inward spinal rotator. Lateral flexion. ADDITIONAL FUNCTION: Makes torso behave like a solid cylinder. Initiates spinal flexion the first few degrees (when rib-cage moves toward pelvis).

Iliacus / Psoas

ATTACHMENTS: - illium - lumbar spine - lesser trochanter of the femur JOINT ACTION: Anteriorly rotates pelvis. Flexes the hip. ADDITIONAL FUNCTION: Pull of iliopsoas compresses the spine (when psoas contracts, it wants to arch the back).

Internal Oblique

ATTACHMENTS: - inguinal ligament - linea alba - rectus sheathing JOINT ACTION: Same-side outward spinal rotator. Lateral flexion. ADDITIONAL FUNCTION: Initiates spinal flexion the first few degrees (when pelvis moves toward rib-cage).

Transversus Abdominis

ATTACHMENTS: - lower 6 ribs - linea alba JOINT ACTION: No joint action. Draws in linea alba. Forced expiration. ADDITIONAL FUNCTION: Important for spinal stabilization... Pelvic viscera & diaphragm receive pressure, which decreases compression forces on L4-L5 lumbar spine.

Rectus Abdominis

ATTACHMENTS: - ribs 5 - 7 - crest of pubis JOINT ACTION: Spinal / trunk / lumbar flexion. ADDITIONAL FUNCTION: Posteriorly rotates pelvis. The resting length can affect lordotic curvature.

✓ Step 7. Compliment

Acknowledge participants and their efforts. Always follow a correction with a compliment. · Positive feedback · Compliments (hierarchy of compliments, acknowledge a specific task, acknowledge effort/ function, acknowledge of appearance) · Encouragement · Reinforcement

Pregnancy (transverse abdominus)

After the first trimester of pregnancy, ACOG guidelines include recommendations not to stay in supine position for extended periods of time. Post-natal, the factors significant in determining the rate and extent of [ab] recovery include: - The total weight gain during pregnancy -The extensibility of rectus abdominis tissue... varies from person to person -The amount of separation in the linea alba: diastasis recti abdominis (DRA) -C-Sections (or any invasive surgery including hysterectomy) across the anterior torso create scar tissue. Scar tissue also determines the extent and the rate of recovery, and the eventual return to pre-natal strength levels.

Lifestyle (yoga)

Although this is a category that isn't always acknowledged in a traditional fitness program, it is an important element when dealing with a student's health and fitness.Yoga brings in nutrition and spirituality components the exercise program. Although the mainstream student may not go to the same extremes as a Yogi or Yogini,they do become influenced by our classes to become more conscientious about their lifestyle and dietary choices.This helps them create a more enjoyable healthful regime that aids in weight loss,stress levels, injury prevention and recovery.

Applied Resistance

Amount of tension applied to a muscle through its full range of motion through both the concentric and eccentric phase of the movement. Integrating resistance into movement is essential component to induce maximal muscle contraction

Supine spinal flexion should be minimized or phased out of core training starting around age 25.

As the spine flexes under load, the nucleus of the vertebral discs is compressed posteriorly, and may begin to push against nerve endings, resulting in eventual back discomfort/pain. Keep this in mind when programming core training

The following common forms of Yoga today:

Ashtanga-Fluid Movement Hatha-Breath and Meditation Iyangar-Form and Technique Kundalini-Breathwork Bikram-Sequence Movements(26) performed in ahotroom

Limit too-overused "T"s

Avoid using "these", "that", and "those", and replace with "your". Example: 1. "Keep those shoulders down" 2. "Keep your shoulders down" The first cue is talking at someone while the second cue is talking to someone (more personal).

When Hands are Behind Head (for supine spinal flexion)

Be aware of elbow positioning and elbow movement as it increases or decreases intensity in supine spinal flexion. - Attempt to reverse technique error of moving elbows forward when performing spinal flexion. Instead of letting the elbows relax on the ground when your hands are behind your head in preparation for crunch exercises, replace with... a. Hands behind head, but elbows point toward ceiling before starting crunch exercises, with forearms wrapped close to ears. b. Cue for elbows to open up to the side when crunching up (concentric spinal flexion). c. If elbows need to move in close to the ears, cue to do so on the downward phase to floor (eccentric spinal extension). d. For rotational (diagonal) crunch... the cue of "elbow toward opposite knee" should be changed to... "elbow away from opposite knee" during the concentric phase of the spinal rotation.

C-V Equipment

Become familiar with equipment that your participants are likely to use on their own, such as Stairmaster machines, stationary bikes, rowers, elliptical trainers, and treadmills.

· Process-oriented cue

Body awareness, quality of movement, tuning into the sensations that one feels while performing the exercise, breathing pattern, and form/technique. Focus is directed inward and toward the process more so than the end result. Example: "As you're doing this, tune into how your spine feels. Be aware of maintaining this alignment all during the exercise. Concentrate on keeping this form continuously..."

Musculo-Skeletal Preparation:

Brief stretching of muscle groups that... 1. Will be worked intensely (i.e., calf muscles get worked intensely impact activity) 2. Are tighton people to begin with (i.e., back/shoulder, hamstring muscles)Not All research supports stretching will decrease injuries.Much of the debate revolves around who the research was conducting on, the stretching protocol, the prior history of injuries in the research participants,other training factors (rest, recovery,other activity, etc.) Two important concepts: Stretching before a workout is to prepare muscles for more strenuous activity Stretching after a workout is to enhance long-term flexibility and [possibly] reduce muscle soreness

What Happens during a warm up?

Changes occur at the cardiovascular, respiratory, metabolic, muscular and hormonal levels of the body during the warm-up period. As muscle gets warmer, the functional ability of the muscle increases efficiency as a result of

Build strength over time until you reach the "Cannonball" (Level 9), performed slowly...

Count 1 & 2 - Overload the rectus via the weight of the lower body (reverse curl), immediately followed by... Count 3 & 4 - Continue overloading rectus via the weight of the upper body (crunch), immediately followed by... Count 5 & 6 - Overload rectus via the transverse contraction (complete exhale and downward compression of rectus, then... Count 7 & 8 - Release rectus and transverse contractions, relax transverse. That completes one repetition. Repeat until failure (less than 15-20 max).

Obliques (mobility exercises)

Diagonal crunch: emphasize rotation rather than flexion Cue: "Reach/rotate toward your opposite arm" (instead of reach toward opposite knee) Lateral crunch: laying sideways, lateral flexion - small movement; alignment is key (use wall for alignment). Cue: "Pretend like your entire back is up against the wall".

The intensity and duration of a warm-up should be individualized to each class or individual's' physical capacity.

Duration, and more importantly intensity of activity, probably dictate how long and how much warm-up to do

Level 4B: Crunch with Elastic (Rectus/External Oblique)

Elastic (bands, tubing) expands progression variations: - training effect - accommodates multiple fitness levels in group training Ø - Both open and closed elastic may be used, although closed elastic is more convenient Ø - Closed elastic bands (circular)should be positioned around thighs, just above the knees (have cushioning around the elastic to prevent tubing from pulling on skin) Ø - Open-end elastic tubing or cords should be held at mid-thigh level, or alternatively it may be placed behind your knees; secure the tubing or elastic by gripping it with your hamstrings Intensity variations: Ø Option 1: elbows straight, press against tubing furthest from you while you crunch (spinal flexion) Ø Option 2: same position, but press against the band closest to you (creates more tension) Ø Option 3: same position, take a hold of both elastic bands and press for maximum tension ¨ The overload / intensity are determined by: - The elastic segment the student pushes against (close, further, or both) - The positioning of the legs / thighs (where thighs are anchored); the closer the thighs are to your torso, intensity is increased as there will be more tension in the elastic J Elastic tubing also acts as an assistive devise for individuals who lack sufficient strength for performing a basic crunch; use for assistance in moving rib cage towards the pelvis. Grab the elastic tubing and pull on it to assist in spinal flexion; then perform isometric and eccentric contraction of the rectus abdominis for spinal extension. Ø Cues: "If you're stuck between Level 1 & 3, grasp your elastic band to help pull yourself up giving yourself assistance..." "For those at Level 4, keep your arms straight as you push against the band for resistance..."

Level 6B: Elastic Resistance Reverse Curl (Rectus/Internal Oblique)

Elastic tubing is significantly easier and more practical to use as additional overload for reverse curl. Lying supine with feet off the floor, knees relaxed: - Closed or open elastic tubing are both effective - Position the elastic tubing around the ankles Ø Option 1: hold elastic directly below your ankles [mild tension] Ø Option 2: pull elastic further away from ankles towards floor [moderate tension] Ø Option 3: pull elastic further toward floor creating tensionto spinal flexion [maximal tension]

Exercise Cadence

Exercise execution tempo is a factor affecting intensity. Supine Spinal Flexion Example: Rectus / Oblique Training: Easier > 2 counts up, 6 counts down (more time on the eccentric phase) Moderate > 4 counts up, 4 counts down Challenge > 6 counts up, 2 counts down (more time on the concentric phase) Supine Transverse Training with Spinal Flexion Easier > 2 counts up, 2 counts transverse contraction, 4 counts down (more time on the eccentric phase) Moderate > 2 counts up, 4 counts transverse contraction, 2 counts down Challenge I > 2 counts up, 6 counts transverse contraction held on downward phase Challenge II > transverse contraction, 2 or 4 counts up maintaining transverse contraction, release down

Performance and warm up

Exercise performance appears to be positively affected by warm-up. Although both active and passive warm-up methods may enhance performance, active warm-up is preferred.General Warm-up may be superior to local warm-up, but the combination of the two may be superior to either alone.Specific local warm-up may provide biomechanical and neurological practice besides increasing local muscle temperature, thus facilitating performance. The ability to burn fat is especially important you're in an endurance event,like a marathon or mud-run.You Can deplete muscle glycogen during the event and experience fatigue.The ability to burn fat may have a "glycogen-sparing" effect.You May not run out of fuel so quickly, and your performance may improve. (Glycogen sparing may not be of concern for exercise less than an hour long). Lower lactate levels higher maximum VO2 are also associated with warming-up.

✓ Step 2. Explanation

Explain what the exercise is for. 1. What muscles are involved or targeted? 2. What joint actions? 3. What's the purpose of the exercise? Educate participants. Explanation is commonly an element that instructors will leave out, thinking there's no reason to say what push-up are for because everyone knows what they are for. Yet, just be stating "push-ups - for your chest, shoulder and triceps muscles", it can act as stimulation for people to do it. You don't have to fear people are tired of hearing that "push-ups are for,,,". It's how you say what you say they may get tired of hearing, not the fact that you say it repeatedly.

Flexibility Fluctuates

Flexibility varies from day to day and from joint to joint. It's important to take each day as it comes and stretch as best you can. Justas those who change their diets to lose weight are advised not to step on the scale daily, you cannot measure improvement in flexibility daily; you are better off looking at your gains over the long term

Know your Program: Master the Physical Part

For the class you're teaching, select and practice your exercises and movement sequences so that it becomes second nature to you. This is important - if you have to spend time thinking about what movement/exercise you're going to do next as you are teaching your class, you can't and won't think about all of the other things you have to do as an instructor. Practice, rehearse, memorize your first full class so you're confident and prepared. You don't want to blank-out in the middle of your workout!

Martial Arts

Get ideas for warm-ups, cool-downs, and boxing/kickboxing-oriented techniques for cardio training, agility drills, and athletic drills

Additional Overload Variable

Gravity Speed of contraction Range-of-motion Exercise selection Exercise sequencing

Dance

Helps develop body awareness and improve posture, alignment, and coordination. Teaches you different ways to utilize space and how your body can move through space, enhancing your quality of movement and muscle control. It also develops your creativity. Dance develops musicality for synchronizing exercise and movements to music. Dance provides a lot of warm-up, cardio, muscle conditioning, balance, and cool-down movement ideas to use in workouts

yoga

Helps with stretching, flexibility, balance, body weight training, and relaxation. Helps in developing mind-body awareness and managing stress. Usually involves a softer, gentler approach to conditioning the body, mind, and spirit.

Transverse Training Strategies

If a person understands how to isolate the transversus abdominis (TVA), they can work up to holding the TVA contraction during all of their activities. Ideally, people should contract the TVA to "tighten the core" during any movement that involves force transfer from upper body to lower body; for example, running, jumping, reaching to the floor, swinging a golf club or picking up a child. The same rules apply to any functional movement that has weight added to it, such as transferring a pot of soup from the counter to the fridge Eventually, they may work up to planks, crunches and other rectus abdominis and oblique exercises. To maintain a strong core, they need to contract the TVA throughout the entire plank and before each crunch. If they can't hold the TA isometric that long or that often, then you need to question the value of doing planks or crunches at some level. The same goes for squats, shoulder presses, biceps curls, lunges, and any repetition of any exercise. Maintain the TA isometric contraction during most every exercise! If they can practice TVA isometrics for about a month, engaging the technique before picking up anything, or even when walking and doing other activities, then the feeling should start to come naturally. This practice should trigger neuromuscular connections to fire more quickly, and they will notice they don't have to plan or think about the contraction as much. In other words, the more practice, the more the TVA will contract on its own, resulting in better posture and a flatter belly.

Intensity (transverse abdominus)

If an exercise is performed more than 15 - 20 continuous repetitions, increase the intensity utilizing any overload method. If the goal is to increase core strength (which means "toned, firm, tight, hard" muscles), intensity needs to increase to obtain more of these results. Maintain the resistance/intensity when you have achieved your goal and/or you are satisfied with the strength and tone of your core muscles.

STIMULATION PRINCIPLE and NEUROMUSCULAR TRAINING

Improved muscle recruitment,as a result of consistent training.

Breathing Technique(pranayama)

In Yoga,as in Progressive Relaxation,the breath is commonly used to calm and relax.However, breathing can be used several ways.The breath is powerful and when used appropriately,assist an individual to excel in their physical and mental endeavors.The Breath helps hold the body in a position that it never believed it could be in.Typically,we breathe in only the minimum of what we need. This is primarily due to a "rush" in our day from place to place and thing to thing.As instructors, primary objective is to teach participants to use the breath with the movement in order to dictate the rate of motion.Once that is mastered, youcanchangethe breathing rate to a specific numerical count.Yoga uses Ujai technique, which is to breathe in through nose,and out through the nose.Pilates uses forced expiration(breathe in through the nose,and out through the mouth).Encourage students to breathe deeply, through the diaphragm, utilizing the breaththrough the movement,andas in Pilates,exhaling when one needs the most abdominal compression to support the movement progression

Mental

In today's world of multi-tasking,we infrequently have the chance to rest...completely rest.That rest, not only helps the mind but also the physical components of the body. When the mind is able to shut everything off and focus on only one thing (without any additional mind chatter),the body is better able to rest.

General Warm-Up:

Involves Movement utilizing large muscle groups or big calisthenics-type movement. General warm-up increases circulation to the major muscle groups and increases the respiratory rate and heart rate. The Movements are not usually related to the upcoming activity (example:a football player performing jumping jacks before the start of a game).

injury potential and warm up

It is generally accepted among researchers that lack of proper warm-up increases injury potential. The Elasticity of muscle can be increased with increased muscle temperature which is likely to reduce the chance of tears and strains. Some reports have demonstrated adverse cardiovascular responses (including tachycardia, preventricular contractions, and greatly elevated blood pressures) during intense exercise.A warm-up eliminated or reduced these abnormalities in nearly all the subjects used in these studies.Warm-up may prevent injuries,not only to the muscular system but also to the cardiovascular system.

Positively Cue

Keep all cues "positive", even if you are offering corrections. Cue what you want them to do rather than what you don't want them to do. By changing "don't" statements to "do" statements, you'll keep negative vibes and energy at bay and maintain a more positive atmosphere. Example: Flip "don't lock those knees" to "keep your knees slightly bent".

Sports

Learn plyometric drills, agility drills, athletic-oriented training routines, and sport-specific movement patterns for both aerobic and anaerobic conditioning.

Pre-Cardio Warm-Up:

Lower intensity performance of whatever mode of cardio activity (low, mixed orhigh-impact) to facilitate physiological steady state.

OVERLOAD

Method used to increase the workload beyond the body's normal capacity or to improve and develop muscular strength and muscular endurance

Specific Warm-Up:

Mimics the activity you are preparing for. Includes the types of movements you will be doing, but at a lower intensity that gradually builds to your workout pace. This warm-up simulates neuromuscular patterns of the activity allowing for practice or rehearsal of those movements. Activity-specific or sport-specific movements are performed (example: football player performing agility runs/drills)

There are 3 elements that remain constant throughout the different variations styles of Yoga

Mind-Mental Body-Physical Spirit-Lifestyle

Mirroring

Mirroring is a vital teaching skill for teaching in-person classes and virtual classes. Mirroring refers to you facing your students in a class or facing the viewer in a virtual environment. When teaching in this manner, you have to physically demo the opposite of what you're verbally cueing. When you don't, confusion often results for the participant. Here's why... Whenever you face the participants, your right is their left. Your forward is their backward. If you cue to "shuffle right" and you shuffle to your right, from the participant's perspective you're moving to the left.

Yoga Incorporates ____ attempting to create a healthy individual from the inside out

Multiple Levels of wellness

As muscle gets warmer, the functional ability of the muscle increases efficiency as a result of

Muscle protoplasm decreases resulting in decreased resistance to contraction for the contractile units of muscle.Contraction is easier to produce when the cellular matrix surrounding them has a thinner consistency and offers less resistance. Warm muscles generate force more effectively and muscle contraction is faster and stronger.Muscle elasticity increases as muscles get warmer.This may make them less prone to pulls and tears.Nerve conduction rate is faster at higher temperatures.Several studies suggest muscle contractile force and speed are enhanced by increased muscle temperature, resulting in better coordination and the ability to move faster.Research suggests that foreach degree(F)of temperature increase, there is an increase in metabolic reactions by approximately 13%.This meansabody can produce energy over 25% faster after a good warm-up than without one.Increased energy production means perceptions of reduced effort during activity and an increase in physical work capacity.Hemoglobin in red blood cells gives up oxygen more quickly to muscle.Oxygen is essential for energy production and since cellular processes are occurring more rapidly,more oxygen is needed for increased energy production.Hormones responsible for energy production become optimal for exercise.This includes insulin, glucagon, epinephrine, and norepinephrine.Carbohydrates and fats become more readily available for energy production.(Some research has shown that a low-intensity warm-up helps the body use more fat as a fuel.)Vasodilation occurs for increased blood flow to the working muscles.More nutrients can be delivered to the vascular bed that surrounds muscles and metabolic wastes can be removed better.Blood flow to the heart increases.Thishelps to prevent abnormal electrical activity that can occur in the heart.

Frequency (transverse abdominus)

No research studies have been conducted on optimal training frequency for transverse abdominal muscles. Different guidelines have been suggested over the years. Shape magazine (L. Shelton, August 1997) stated abdominal endurance training can be done every day and abdominal strength workouts should be done every other day, not every day. If participants are doing more than 2-3 continuous sets (8-rep set) of core exercises, it can be done daily if desired because the intensity is low. If your exercise selection is such you cannot complete 2 - 3 sets of a core exercise, the intensity is high, and therefore you should give the core adequate rest before training core again (1 - 2 days rest).

· Goal-oriented cue

Numerical or timed performance goal / task / drill. Examples: "Aim for 8 - 12 reps." "Just one more minute to go."

✓ Step 6. Corrections

Observe, assess, evaluate. Provide feedback. Assist, modify, and adjust. · Individual correction · Group correction · Body language correction (non-verbal) · Hands-on correction (tactile) · Pre / post workout correction

· Numerical counting

Often linked to goal-oriented cues. Also associated with Action Words (Step 5). Counting is most effective during the final reps of a challenging exercise set.At other times, it's just a filler, and could probably be replaced with more useful instruction

Prone Position Exercises: [training the core for stability]

Plank exercises are static or dynamic (stationary or moving), and are very effective for engaging core muscles. Static exercises should range from 5 seconds up to 30 seconds - stationary planks held past 30 seconds duration have diminishing returns. - Kneeling roll-out with wheel or gliding discs (dynamic) (picture right: with barbell) - Inverted V-tuck (dynamic) Ø Hands & knees: is the start position, pike up to inverted-v landing on toes of feet Ø Gliding discs: push-up position with toes on discs; slide discs towards hands into pike position Ø Stability ball: prone position hands on floor, thighs resting on ball; pike hips up toward ceiling - Static planks Push-up position: but drop to elbows - Dynamic plank variations [push-up position]: Alternating knee toward arm Alternating knee with downward rotation Walking planks forward/backward Walking planks traveling sideways Elevation planks (changing from hands to elbows to hands, etc.) - Lateral plank: on elbow or extended arm (picture at right) Lowering hip to floor and raising hip up

Arm Placement (transverse abdominus)

Position of arms in supine placement will increase/decrease spinal flexion intensity because of additional weight relative to axis of rotation. Easier = arms in front of torso Moderate = arms at shoulder level Harder = arms behind or above head

The Role of Stretching in warm ups

Proponents of stretching claim it helps prevent injuries, prevents soreness, improves performance,promotes body awareness, stimulates blood flow, and is mentally relaxing and centering. Opponents Argue that stretching is a waste of time, can actually cause injury, and does nothing to improve performance or prevent soreness or injuries.There are studies to support both claims. While research investigates the effect of stretching, the discussion regarding the benefits versus the risks will continue.Supporters of stretching generally agree that in the best circumstances, the participant warms up,stretches, exercises, cools down, and stretches again.

✓ Step 4. Stimulation

Rationale/incentive to perform an exercise. Goals, guidance, coaching, counting.

Training Frequency:2vs. 3 times per week

Research suggests that performing strength exercises 3 times a week yields l0% increase in results compared to twice per week frequency in untrained individuals

One Set Training Vs.Multi-Set Training

Research suggests untrained individuals increase strength gains proportionately using 1 set per exercise vs.multi-set. For trained individuals, at least 2 sets is still the most recommended protocol. High intensity training (using drop sets or a slower eccentric phase)has been proven to be effective with1-set training

Metabolic Effect of MRT and MCT

Resistance training utilizes strength complexes (exercises back-to-back)to increase fat loss and improve fitness results. As the primary "metabolic avenue", the goal is to work intensely both in volume and effort to increase muscle remodeling and induce E.P.O.C.(Excess Post-exercise Oxygen Consumption, or after-burn)which will elevate metabolism post workout 24-72 hours by about 100 calories per day. At least 50-100 studies recurrently cited touting the benefits of both MRT and MCT. In a research round-up of early2000's EPOC studies, Len Kravitz, PhD, summarized intermittent, high-intensity weight training appears to have the greatest effect on EPOC compared to individuals who perform high volume resistance training techniques

Assessing Spinal Position

Start in supine anatomical neutral: Legs straight out in their natural slightly turned-out position; arms by the side, palms facing up. Check if back is flat (this assessment may also be done against a wall with the heels, buttocks, shoulder blades, and the back of the scalp in contact with wall). If the back is: Flat = Indicates a flexible or a long psoas muscle, usually (but not always) is indicative of less stress on lumbar spine during spinal flexion with extended leg positioning. Arched = Indicative of a short/tight psoas pulling lumbar spine into extension. Problematic for some people. When the rectus contracts, it will want to flex the lumbar spine. As psoas stretches with extended leg positioning, it will extend (arch) the spine. At the same time when the rectus abdominis contracts, the contraction wants to round (flex) the lumbar spine (it's like a tug-of-war on your lower back, causing discomfort, pain, soreness...). Leg position for supine spinal flexion exercises can be determined by having participants carefully spinal flex in an extended leg position with natural arch in the lumbar spine. Can this be done pain-free and without delayed pain? If so, the position is acceptable. If not, flex the knees and flex the hip to reduce the tension (pull) of the psoas on the lumbar spine. This reduces the "tug-of-war" between psoas and rectus abdominis when performing supine spinal flexion.

Stretch Without Pain

Stretching Can and should be comfortable to be effective.Participants may stretch incorrectly, believing that if something doesn't hurt a little, it's not working. It's a variation of"no pain, no gain".Stretching until it hurts triggers the nervous system's natural response to pain: The muscle will resist lengthening to prevent possible injury to the tissue being stretched.Stretch to the point at which you begin to feel some resistance to further stretching but no discomfort. 4"Stretch without pain" also applies to the rest of the body during a specific stretch. Even if you have no pain in the muscle you're stretching, pain or discomfort elsewhere in your body will negatively affect your results. For example, if you're having low back pain while you stretch your quadriceps, you won't be able to relax and fully engage in the stretch. Repositioning to relieve your back pain makes the quadriceps stretch more effective.

Stretch After the Cool-Down

Stretching the muscles after exercise while they're still warm brings them back to their optimal resting length and is best for improving long-term flexibility.As muscles work they repeatedly contract and shorten, and they tend to stay short when the workout is over unless they're stretched again to their normal resting length. Post-exercise stretching can be incorporated into the cool-down.This is the time to do static stretching for long duration so that you cool in long, lengthened positions. Long duration stretching is most effective on hotter tissue temperature.If time is limited,you should probably skip pre-exercise stretching and concentrating on post-exercise stretching. When pre-exercise stretching is eliminated, the warm-up routine before the main workout needs to be thorough. Post-exercise stretching will return tight, tired muscles to their normal resting length as you go about the remainder of your daily activities. In post-exercise stretching, there is some danger of over-stretching the muscles because they may be too pliable. But if post-exercise stretching isdone with awareness, the risk is minimal and is far outweighed by the benefits

More advanced exercises to perform while holding the TVA isometric:

Supine Series: marching straight-leg raise bridges with straight-leg raise Quadruped Series: shoulder flexion hip extension opposite shoulder and hip raise Planks: modified on knees on hands and feet with opposite shoulder and hip raise Squats: isometric wall sit on wall with stability ball behind back with body weight

Bodywork Methods

The Feldenkrais method involves awareness of dysfunctional patterns of movement and replacing them with purposeful, more efficient movement patterns. The Alexander technique is used to improve body awareness, alignment, breathing, and relaxation. Myo-fascial techniques and self-massage techniques help manage stress, reduce tightness/soreness, and help with recovery from exercise and/or injury.

3 Types of Core Temperature Warm-Up

The First two types of warm-up are active warm-ups,referring to voluntary energy expenditure by the individual. 1.General:-active or dynamic movements that do not have any similarity with the upcoming activity 2.Specific:-active or dynamic movements that directly relate to the upcoming activity 3.Passive-externally stimulated by a hot shower,jacuzzi, sauna,steam room,massage, etc

Sun Salutation Components

The Sun Salutations are a graceful sequence of(typically)12 postures. These postures are usually performed as one continuous exercise to warm-up joints and muscles. Each position counteracts the one before,contracting one group of muscles while stretching the opposing ones. Following the Sun Salutation warm-up sequence,program moves on to a variety of yoga postures from various disciplines including exercises geared for balance and stability training.Incorporating Each movement with the breath, this type of training helps the participant discover and challenge their strength, stamina, and flexibility, guiding participants to achieve their own individual potential

Function of abdominal muscles

The abdominal muscles are the ones most associated with the core. The function of the abdominal muscles is to flex the trunk. The other more important function is to stabilize the spine, which is inherently unstable. Therefore, program design should include exercises for both functions. · Phase 1. Build foundational strength for flexing the spine. · Phase 2. Build strength for compressing the abdominal cavity, especially under load. · Phase 3. Build strength to stabilize the spine, statically and actively - supine, prone, seated, semi-upright, & upright.

Shift in Axis of Rotation

The body's center of gravity is usually around the first sacral vertebrae. When the hips and knees are flexed, the axis of rotation for the basic crunch exercise moves to the L4-L5 region. In case of low back pain or previous low back injury, this may exert an unusual amount of force at a higher level than would be exerted if the crunch were performed with the legs extended further out. This element should be examined when considering leg position, and accounts for more recent increasing recommendations of extended leg positions.

ACSM Guidelines for Resistance Training

The current ACSM Guidelines Recommend the following: Train each major muscle group 2-3 days/week using a variety of exercises and equipment with 48 hours rest in-between sessions. 2-4 sets/exercise and 8-12 reps to improve strength and power. 10-15 reps to improve strength in middle-age starting exercise and seniors. 15-20 repetitions to improve muscular endurance

· Imagery / visualization

The image needs to be something a person can relate to or associate with, in order to have any effect. Examples: "Reach like you're trying to touch the ceiling". "Imagine yourself relaxing even more with every exhale".

Stretch After the Warm-Up

The physiological evidence is clear that warm muscles stretch more effectively than cold ones. A warm-up entails 5 to 10 minutes of light activity, similar to what the exercise will be. This light activity increases blood flow to the muscles and gets them ready to work. Warming up also helps reduce stiffness, making the muscles more supple, so they stretch more easily.Warming up increases synovial fluid to lubricate joints, increases oxygen exchange in the muscles,and increases rate of nerve transmission.By warming up first, stretching exercises will be more effective and efficient,participants make greater gains than if stretching cold, and the risk of injury from stretching is greatly reduced.Stretching the muscles before a workout gets them ready to perform at their optimal length. This optimal length allows the muscles to develop the most power as they work. There is evidence that some types of stretching immediately before athletic activity may decrease explosive power and speed. This may be due to the type, amount, and duration of stretching performed.Research on the effects of pre-activity stretching on endurance has not been definitive. Erring on the side of caution, many instructors and trainers now dynamic rather than static stretching as part of an overall warm-up routine.However,static stretching can still be done after the warm-up or as part of the warm-up as long as one does not attempt to go to their greatest range-of-motion possible. In other words, you go to the point of feeling slight tension, which may not be as far as you can go when you are very warm after more vigorous exercise.This is the time to do short duration stretches multiple times, rather than long duration stretching. Doing it multiple times for short duration gives you more benefit on colder tissue temperature

Spinal Flexion Range-of-Motion

The range of motion of a crunch (spinal flexion) is determined by hip flexor activation by doing the "toes-up" assessment: a. Supine with knees bent, place feet as close to buttocks as possible b. Elevate heels so only the toes remain on the floor, keep toes as close to buttocks as possible c. Lumbar spine stays on the floor, knees should be held close together d. Perform basic crunch (flex lumbar spine) and attempt to go as high as possible e. Anatomical cue to stop flexing is when the toes begin to lift off the floor, which is the signal that hip flexors have taken over. The range for most people is 15 - 35 degrees of spinal flexion. The range of motion that should be performed is determined secondly by the point when transverse contraction is lost. When transverse contraction can no longer be maintained, stop flexing the spine.

Incorporating the 7-Step Process

The sequence of the 7-Steps is variable. It does not need to be executed in the order presented. For example, #3 Body Awareness may be first, followed by #2 Explanations. Then #1 Directions. In theory, you go through all 7 steps when you teach an exercise. That is in theory. The reality is, you may not go through all 7 steps for each exercise you do. Often, there isn't enough time to go through the 7 steps. Other times, it's not necessary to go through the 7 steps. It depends on the exercise itself, the experience/knowledge level of the participant(s), and the physical skills and abilities of your class members.

✓ Step 3. Body Awareness

The supporting elements needed to safely and effectively perform the exercise. 1. Positioning / Placement 2. Alignment 3. Breathing 4. Technique & Form

Sequencing (transverse abdominus)

There are some anecdotal recommendations that "lower abdominal" exercises (pelvis towards the rib-cage) should be performed first, as they require more coordination (Chek et al.). Yet there is no scientific research to suggest any specific training order is superior. There is no combination of repetitions and sets that appears to be optimal (Kravitz, et al).

Level 6A: Weighted Reverse Curl (Rectus/Internal Oblique

Using weight for additional overload is not the most convenient option, but is still possible. Lying supine with feet off the floor: Ø Weights: strapped around ankles Ø Dumbbell: held between the knees pressing together Ø Medicine ball: held between knees pressing together Ø Therapy ball: held between the knees or by the hamstrings

✓ Step 5. Action Words

Verbal phrases and words (usually verbs and adverbs) that foster motivation, facilitate an exercise goal, or promote a desired movement quality. Examples: Go Slow Do it Control it Move Hold Power Lighten More Easy Push yourself Listen to your body Challenge yourself Calm Work it Take it easy Energy Still

Visual Cue

Visual cues are hand or arm signals that reinforce and enhance verbal cueing. Visual cues are important to use when you're not able to be heard well by participants, or when participants' primary language is different than the language you use when teaching class. Hand/arm signals can show: direction of travel (movement) which way to face or turn # of reps left to complete which leg or side to start with when to start or stop a movement hold a movement in place start or repeat again from the beginning ("from the top") proper alignment/placement

Level 4A: Crunch with Weights (Rectus/External Oblique)

Weighted resistance (dumbbells, etc.) expands progression variations: - training effect - accommodates multiple fitness levels in group training [Level 4A example] Ø - Heavy weight is unnecessary Ø - Moderate to light weight is adequate; it's where you place the weight that counts; Shift the position of the resistance to adjust intensity: Ø 1st level: place weights at sternum Ø 2nd level: hold weights at anterior shoulder Ø 3rd level: position weights alongside of the ears Ø 4th level: move the weights behind/over/above your head, as in pic ¨ A resistance further away (distal) from its axis of rotation will increase overload effect upon movement Ø Cues: "Where you place the weights determines how much resistance you create..."

Music

When music is used, faster music tempo can be [psychologically] motivating, particularly toward the end of a class or training session as participants become tired. Physiological benefit: one repetition takes more time to complete when using 16 beats (8 counts) at 160 bpm compared to utilizing 8 beats (4 counts) at 120 bpm.

Hands-On Correction

Yoga is a personal type of exercise. With this in mind, hands-on correction and posturalplacingwascommon when we met together in yoga classes. For many of the exercises,"postural placing" gives participants a chance to fully experience a posture and later returnitwith a better understanding to where their body should be in space.In the future when teaching, it is a good idea to ask individuals if you may touch them rather than assuming you can touch them.Even though your intentions are genuine thenpandi assist participants,some people may not want to be touched or physically manipulated.Be Aware Of people's personal space. Use Discretion and sensitivity when considering hands-on correcting or assistance in your classes.

Brief History of yoga

Yoga is a tradition that dates back about 5,000 years.Startingin India,it traveled through Asiaandeventually spread world-wide.In America, the first documented practice of yoga was in 1883,when Swami Vivekananda introduced meditative ideas of yoga and the concept of body, spirit,and mindina presentation at the World Parliament of Religions In Chicago.In 1919,Yogendra Mastamanicame from India To New York Nwas at the frontline of yoga exploration from scientific point of view.HepioneeredHathaYogato America.Starting in the 1930s,Jiddu Krishnamurti brought yoga to a new level of popularity,conducting seminars which were received by celebrities such as Greta Garbo, Charlie Chaplin,and George Bernard Shaw.In 1924, the United States constitution enforced restriction law on the number of Indians who entered the U.S.,so those who wanted to explore yoga had to travel to India to do so. Theos Bernard was one of those students,and when he returned in 1957, he wrote "Hatha Yoga: The Report of a Personal Experience" which became influential since that time up to now. In the same year,Indra Devi launched of the pioneering Hatha Yoga Studios in Los Angeles Was recognized as thefirstlady ofyoga.In the 1960s,Richard Hittlemanbroughtyoga to mainstream America With his non-spiritual version of yoga. This became the catalyst of the widespread practice of yoga in the Western Cultures and has become a mainstay in America.Today, with the integration of digital technologies, yoga becomes more and more practical for those people who want to experience the benefits of this meditative exercise.

Duration (transverse abdominus)

You can do 5-20 minutes of core exercises, but it should be done in multiple sets [of 6-20 reps max] lasting 60 - 90 seconds per set (or shorter).

Cueing Effectiveness

You know if your cueing is effective by observing your class. If participants change exercises when you wanted them to change, your cueing is good. If participants aren't changing when you wanted them to change, your cueing was not effective. You need to pay attention and watch your class. If you notice some people are doing different things, or some seem lost, or some are doing the opposite of what you asked for, you need to tweak your cues and/or your cueing delivery.

Teaching tip: (transverse abdominus)

You'll be tempted to move your participants through these exercises quickly, but don't. Work with them to ensure they completely understand each step. Learning a basic move may take one entire session, or it may take several sessions, and you may need to instruct them with several teaching styles.

STRENGTH PLATEAU

a period of time that usually follows significant physical gains in which ongoing progress ceases, increasing potential for over-training

there are numerous variations and styles of yoga, each having a few unique qualities but keeping within main theme-

a union of mind and body

For TVA training, individuals should palpate their rectus abdominus until they

become familiar enough to know when the transverse is activated and when the transverse is "turned-off". This may take a while!

When it comes to teaching a class it is important to remember that you must___

experience these activities

Yoga is more than just a series of movements-

it's about empowering students to get to know their bodies by incorporating and tuning into the breath for optimal awareness, positioning, and movement.This rarely is achieved in one or two sessions,but it evolves over time with regular and consistent practice.You need patience.

In Search of Transverse The conditions need to be right...

o Transverse is linked to pelvic floor muscles; it won't work with a full bladder. o Transverse may not work post-natal or post- surgery. o Approximately 15% - 25% of the population will always be searching; they don't have neurological connection to it. o Mirrors helpful for developing body awareness by isolating and watching for movement of abdominal area only, with no changes/movements in any joint.

yoga is a tool for healing___

physical, mental, emotional, or spiritual -your yoga practice needs to be more clever than your habits and tendencies

it is important to ____ what you are teaching so you do not waste any time trying to remember the segments

remember

Level 1: Pelvic Tilt (Rectus/Internal Oblique)

¨ - The weight of the gluteus is the overload for supine pelvic tilt exercise. ¨ - Analyze joint action of pelvic tilt and reverse curl (reverse crunch). They have the same joint action and are essentially the same exercise. The difference is intensity. Techniques: · Ø Lying supine, when feet are positioned closer to torso, you have a slight increase in range-of-motion · Ø When the feet are further away from buttocks, range-of-motion is reduced · Ø Pressing feet down into ground as you pelvic tilt decreases rectus abdominis recruitment · Ø Less weight bearing feet are on the floor = greater recruitment of rectus abdominis & internal oblique 1. Bottom of the feet barely rest on the floor, remove 80% of weight from the bottom of the feet. Imagery: barefoot on a hot sidewalk; banana or egg under feet (or for real, put a banana under each foot as you pelvic tilt to learn to do the exercise correctly). 2. If the feet lift off the ground, hip flexors fire up. Feet maintain light contact with the floor at all times. 3. Palpate rectus abdominis for activation [some individuals are unable to palpate]. 4. Gluteus is not involved in a pelvic tilt. 5. For gluteus to be uninvolved, there must be minimal weight bearing on feet when performing pelvic tilt. Ø Cues: "Barely let the bottom of your feet touch the ground. Maintain that position as you pelvic tilt."

Cues & Transitions

· Cues are a signal to your class that a change is about to occur. · Cues help students to better follow you so they can anticipate and be ready for a change in movement or exercise. · Cues must be given not only while the change is happening but more importantly, before the change happens. Cueing after the change has happened is too late - it's like signaling to change lanes while driving; you signal before changing lanes, not while you are changing lanes, and not after you have done the lane change! · Since cues have to be given in advance, you must determine in advance what you're going to do next in order to create a smooth transition from one movement or exercise to the next movement or exercise. · People learn differently, so they need to be taught in different ways in order to understand you and better follow you. Using a 3-way cueing approach helps you meet the needs of your group's various learning styles:

Automatic Balance (7 step process)

· Dependent on what exercise sequence is being performed. Different components of a workout automatically utilize just a few of the 7 elements of the Teaching Process and don't require or benefit from the other elements. Example: - Cardio training will be mostly Steps 1, 5, and 7: Directions, Action Words, and Compliments. - Strength exercises require Directions and Body Awareness. It also includes Stimulation, Action Words, Corrections, and [a lot of] Compliments. -balance exercise, you need directions, body awareness, and corrections

Meet the Transverse

· Transverse abdominis, also known as TVA, is the deepest of four abdominal muscles · It's also categorized as a respiratory muscle · Contractile properties differentiate the TVA from the other 3 abdominal muscles in its: It contracts isometrically only; it doesn't contract concentrically or eccentrically. Therefore, it has to be trained isometrically.

Pick and Choose

· You specify/emphasize a body part, muscle group, or training technique. Example: - "Today we're going to focus on breathing". - "I want to pay attention to knee alignment in today's workout".

Level 2: Neck: The Weak Link

· Ø Adequate strength in the neck flexors is necessary to perform spinal flexion in supine positions · Ø When an individual expresses uncomfortableness or fatigue in the neck when doing supine spinal flexion (e.g., ab crunches), it's usually an indication of weak neck flexors · Ø You must build strength in neck flexors in order for spinal flexors to fatigue first before neck flexors when performing trunk flexion exercise in supine positions; otherwise the neck will fatigue before you can fatigue the abdominal muscles · Caution: over-development of neck flexors is possible without co-training neck extensor muscles · Ab Bars and other tools can help support the head for those with weak neck muscles Ø The position of the tongue activates infra-hyoid / supra-hyoid musculature. This provides cervical support from the [infra-mandibular] musculature below the jaw (Physician & Sports Medicine, June 1996). Engage hyoid musculature by pressing tongue to roof of mouth during neck flexion and spinal flexion. In addition to assisting with cervical flexion, this action prevents potential [long-term] over-development of S-C-M muscles, which can promote forward head posture. Ø Cues: "Press your tongue up against the roof of your mouth. Keep it there during the exercise."

Level 3: Spinal Flexion Supine [Abdominal Crunch] (Rectus/External Oblique)

Ø - The movement is rib cage toward the pelvis Ø - Head and upper shoulders rise off the floor, with the joint action occurring in thoracic spine ¨ - The overload / resistance is weight of the upper body and arms (depending on where they are placed) ¨ - By performing a pelvic tilt before starting a crunch, you pre-activate rectus and internal oblique ØCues:"Start with a pelvic tilt.To add more overload, recruit upper body weight - lift the head, chest, shoulders..."

TVA (transverse abdominals) Training Methods

Ø Activate transverse while simultaneously applying rectus abdominis progressions. Example: diagrams "a" & "c" described above. Ø Initially, the contraction of the TVA should occur after any spinal flexion rather than before any spinal flexion. Ø Build strength over time until you reach the "Cannonball" (Level 9), performed slowly... Ø After 6-12 months, begin activating transverse before spinal flexion; the anatomical cue for spinal flexion R-O-M is when there is significant protraction of the rectus. Building TVA strength may take 9-12 months (Karen Clippinger , Cal State Long Beach Department of Dance.) Ø Cues: "Bracing the abdominal wall." "Hollowing the abdominal cavity." "Suck in your gut." "Pull in your navel. Keep it pulled in." "Try to get your navel to touch your spine." "Zip up your abs."

Example "a". (diagram "a" at right) transverse muscle

Ø Isolate transverse by placing people in hands & knees position; find and maintain neutral spine. Ø Pull-in navel (transverse contraction for 5-10 seconds). Ø Monitor for any movement of spine/shoulders/hips; there should be none. Ø Position yourself alongside of individual if feasible, palpate student, one hand on navel, one hand on low back. Ø Have participants palpate each other in a core-training class, when possible.,

Example "b". (diagram "b" below) transverse

Ø Isolate transverse in prone position on floor. Hands can be under chin, with chin resting on the hands, or the head can be turned sideways. Ø Pull-in navel (transverse contraction). Ø Hold 5 - 10 seconds, without holding the breath. Ø Position yourself alongside of student; attempt to slip your hand into the hollowing in torso, trying to touch the navel. Ø "Hollowing of the abdominal cavity." Ø Gluteus remains relaxed. No extraneous joint movements, anywhere. Ø Alternative position for diagram "b": lay down on a step platform instead of floor (individuals with significant girth should use this positioning).

Level 5: Reverse Curl (Rectus/Internal Oblique)

Ø Many individuals find the reverse curl more challenging than the crunch exercise. Three reasons: · More body weight to move compared to crunch · Less range-of-motion in lumbar spine vs. thoracic spine · Muscle insertion point on the pelvis determines mechanical advantage Going from a pelvic tilt to reverse curl is inappropriate progression for most people. If participants are throwing their legs up and/or back, it signals too much overload, which is why momentum is use. The reverse curl should be taught in progressive stages as participants develop strength. This is accomplished by removing the amount of leverage that commonly occurs with this exercise. Ø First stage: pelvic tilt with...feet on the floor (easiest regression/modification of a reverse curl) Ø Second stage: pelvic tilt with... one foot raised off the floor Ø Third stage: pelvic tilt with... feet placed against wall or against the side of a step platform Fourth stage: pelvic tilt with... only one foot against wall or against the side of a platform Ø Fifth stage: pelvic tilt with... toes on wall; no pressing, no pushing, no leveraging with feet ¨ Overload increases substantially as you become less weight bearing on the feet (pressing / pushing / leveraging with feet) Ø Cues: "This is a small movement. Pretend like someone is lifting your legs up toward the ceiling..."

Level 8: Combination Crunch-Reverse Curl with Elastic Resistance / Weights

Ø Use weights or elastic tubing to increase intensity (same techniques as Level 4 and 6). This gets challenging.

THE 7-STEP PROCESS FOR TEACHING AN EXERCISE

✓ Step 1. Directions. ✓ Step 2. Explanation Explain what the exercise is for. ✓ Step 3. Body Awareness ✓ Step 4. Stimulation ✓ Step 5. Action Words ✓ Step 6. Corrections ✓ Step 7. Compliment