Teoretyczne podstawy treningu fitness

Część II

1. Monitoring the classes

2. Basic and advanced steps in aerobic

3. Warm-up and its significance

4. Choreography in fitness training

5. Constructing and teaching choreography

Informing the trainees about the next excercise, when to change the step and in which direction. Monitoring is one of the most important skills of an instructor, as it is the foundation of proper intensity of the training unit.

Informing the trainees about each step change should be simple, short, and – most importantly- easily understandable to everyone.

Monitoring the class

There are two types of monitoring the class:

Verbal:

All steps have their assigned names, which, spoken out at a right time, enable better comunication with the group.

The best moment to inform the trainees verbally about the step change is the 7th beat.

The 8th beat is left for the group to compress and apply the given information.

Non-verbal: They are all the other techniques

used by the insructor to comunicate with the trainees

Most commonly, they are various hand gestures, such as pointing or counting with fingers.

This form of comunication is also known as cueing

Kroki podstawowe

• Setp touch (2 bity)• Setp out (2)• Double step (4)• Heel back (2)• Knee up (2)• V-step (4)• Grape wine (4)

Kroki zaawansowane

• Over (4)• Chasse (2) • Cha cha (2)• Lounge (2)• Mambo (2)• Pivot (4)

Types of steps

Basic steps Advanced steps

Warm up and its significanceWarm up is one of the activities preparing the orgnism for

physical effort. In fitness classes it acquires a form of simple steps merged with various movements of the arms, which should include all main parties of the shoulder girdle.

Warm up time: 8-15 minutes.

During the first 3 minutes of warm up, one should not lift armd above the shoulders.

Main goals of warm up:• Increasing body temperature• Increasing blood circulation• Increasing the activity of the neurons• Speeding up energetic reactions

The choreography was developed on a basis of dancing.

Creating the routine demands much effort from the instructor and the trainees – intelectual effort to remember the composition of routine

The goal of the instructor is to teach in such a way, that the trainees are not even aware of the complexity of the routine.

Choreography in fitness classes

Benefits of using choreography in class:

Increases the attractiveness of the class.

Shifts focus from the inevitable fatigue, which

helps adapt the organism to the effort.

The form of a dance allows creativity and expressing

oneself through movement

Increases coordinational skills, rythm, and awareness

of space

Enriches the class estheatically and artistically

Choreography should create a whole. It should be constructed of step sequences contained in musical blocks. It is important that the beginning of the routine begins in the first phrase.

A rule of easiness should be applied, which instructs to fluently progress from easy elements to hard ones, from known ones to new ones, simple to complicated.

Teach the steps first, then add arm work, at the end change direction.

Begin with simple steps, gradually making them more complex ones, finally constructing the stages of the combination.

The routine should be taught in blocks, each containing 32 beats. The final number of the blocks depends on the level of the trainees, it should not exceed 4 for beginners.

Methodology of teaching choreography

Teaching the choreograpy

Krok A walking in one spot

Krok A+B walking + mambo

Krok A+B+C walking + mambo + V-step

Krok A+B+C+D walking + mambo + V-step + heel back

A – walking in one spotB - mamboC - V-stepD - Heel back

Author:Mateusz Niedźwiedź

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