GRPEX14 Group Exercise
| Name | Mwangaza
| Email address |
[email protected]
Assignment
| © 2017 Australian Institute of Personal Trainers Pty Ltd and its licensors (AIPT) Commonwealth of Austra
...
GRPEX14 Group Exercise
| Name | Mwangaza
| Email address |
[email protected]
Assignment
| © 2017 Australian Institute of Personal Trainers Pty Ltd and its licensors (AIPT) Commonwealth of Australia Copyright Regulations 1969 Warning - This material has been reproduced and communicated to you by or on behalf of AIPT, pursuant to Part VB of the Copyright Act 1968 (the Act). The material in this communication may be subject to copyright under the Act. Any further reproduction or communication of this material by you may be the subject of copyright protection under the Act. All rights are reserved and you must obtain the prior written permission of AIPT for the republication or redistribution of any content. Do not remove this notice.
Assignments may include short answer questions or longer answer questions and are designed to test how you apply your knowledge into a real-world situation. All assignments are completed as a Microsoft Word document or PDF documents and are submitted to an assessor through
My eCampus. Your assessor is looking for how you apply your knowledge and how you think critically about the topic area.
Task 1 – Knowledge Questions
1. You have been asked to develop a session plan for a group fitness class you will deliver to a group of clients. Give at least 3 examples of considerations you would need to outline in this plan.
2. In the space below, write your own pre-class introduction to a group of participants. Make sure to include in your response any health and safety information relevant to the group. Your introduction also needs to include a group pre-screen for injuries and illness. Your introduction should be a short pre-class script which includes an introduction of yourself, what the class will include, and a verbal pre-screen.
3. What instructional cues would you use to effectively explain and demonstrate group fitness exercises and activities? Please provide at least 3 examples in your answer and use the following table to help you with your response.
4. One of the participants in your class is struggling with some of the exercises and activities in the session you are conducting. As a result, they are becoming frustrated and quite disruptive in the class. How can you assist this participant with their workout and keep them from distracting the rest of the group? Please provide at least 3 examples of strategies you could implement.
5. What are the different types of people you might have in your group fitness classes? What might their health and fitness goals be? Please provide at least 3 examples below. An example has been provided for you.
6. In relation to the quality of service provided, why is obtaining feedback from your class important? How could you use this information for your future classes?
7. How would you obtain this feedback from the participants in your class? Please provide at least 3 examples.
8. What documentation would you as the fitness instructor be required to keep and update as part of your group fitness or community program? Please give at least 3 examples.
9. You are required to give an overview of six group fitness classes conducted at a local gym in your area. Make sure that you give a clear description of what type of class it is, the outcome for the participant, and whom it would ideally be suited to.
| Class | Description | Outcome for participant (Does it work towards their goals?) | Target Group
(Who would benefit from this class)
| Yoga | Increase balance and flexibility | Improves how your mind and body works | All ages
| HIIT | High Intensity, Interval Training consists of short bursts of high intensity training with very short intervals between sets | HIIT offers the chance to quickly burn fat as well as build muscle. HIIT is a program used to grow muscle and improve the body overall conditioning. | HIIT training is targeted towards those with medium to advanced fitness levels. It is designed to give maximum results for maximum effort
| Boxing | -Increase high fitness level -improve balance and coordination | -Increase core strength -improve eye and hand coordination | Early 20s to late 40s
| Cardio | -get heart rate pumping which increase s aerobic fitness - Exercises including squats, running and lunges. | Improve overall fitness | All ages
| Circuit | -Mixture of exercise -increase fitness level -Toning and bulking | -Works on all parts of the body -Helps you to tone or/ and bulk | 20-late 30s
| Zumba | -Dance based -improve coordination -Movement is don’t to rhythm of music -high cardio workout -helps toning the body | -lower calories -increase cardiovascular | All ages
10. Give an outline of three “approved community programs” in your local area. Included in your answer should be details of what the class includes (outline of the session), who the target group for the class is, and any licensing requirements of the instructor. An example has been outlined for you below.
| Approved community programs | Target group | Requirements
| E.g.
10,000 Steps | General populations – corporate organisations take positive steps towards your workplace's health | Coordinate virtual team walking journeys with your workplace or groups • Use 10,000 Steps resources to promote physical activity in your community • Access free resources (programs, supporting materials, media resources)
| Ymca outdoor education | School based students | Outdoor education tafe qualification
| City to bay | Public participants ages 17 and older | Get fit, raise funds to support Athletics in South Australia
| Strength for life | Old people | Maintain a healthy lifestyle
Task 2 – Case Study
Please read through the following case study. Reflect on your learning and your own research within this unit.
Prepare a response that responds to each of the issues presented below. Your responses must reflect your knowledge, skills, and application for this unit.
You have just completed your Certificate III in Fitness when a local not for profit organisation contacts you. They are interested in improving the health and wellness of their members as part of the overall service they provide. The group is diverse and has a variety of age groups and fitness levels and is relatively inactive. These members are considered “at risk” of developing serious health problems should they not improve their lifestyle and increase their daily activity levels.
Scenario
| As the instructor, it is your job to look at ways that they can increase their physical activity through the use of an “approved community fitness program” as this will reduce the cost of running a fitness program for the organisation. They have also asked if you could conduct a weekly group fitness class for their group over a 12-week period. Doing so will assist with the initial implementation of the program and increase adherence as well as provide support and motivation to the group. Some important things to consider when answering this case study: • The program used is from an “approved authority”. You provide a clear outline of what the program involves how the group will benefit, and how you will implement it. • You will outline all of the relevant steps for identifying and implementing workplace health and safety policies and show all of the documentation used in this process. • Any weekly housekeeping tasks for this group that would relate to workplace health and safety. • A completed risk assessment for the proposed activities and the area you intend to use, e.g., indoor or outdoor. • A 12-week plan of all the group fitness classes you intend to deliver to the group, including at least one example of what the whole session would look like, e.g. a minimum 45 to 60 minute class. You must provide examples of how you would modify and progress this program to suit the needs of the class.
Part 1.
| Approved community program name: | Zumba
| Aim/ purpose of the program: | The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance.
| Target group/ client group: | All ages
| Benefits to clients: | Boost heart health, maintain a good cardiovascular respiratory system,
| Overview (what can the client expect) | Dancing
| Regulatory or licensing information: | 1. The right to the music that is being used is sessions. 2. Licences to operate in public facilities 3. Zumba qualification 4. insurance
Part 2.
Part 3.
Part 4.
| Priority | Housekeeping activity
| E.g. | Confirm area availability prior to session commencing
| 1. | Conduct a pre-screening tool
| 2. | All equipment returned after use
| 3. | No gaps between mats on floors
| 4. | Once a week Machines wiped over
| 5. | Ensure you have all participants Pre Screen forms and workout schedules on hand every class
| 6. | Check condition of all equipment to be used in the classes whether supplied by the venue or supplied by the instructor
| 7. | Make sure venue is clean and all equipment is stored in correct location
| 8. | Make sure venue has secure area for clients to store bags and personal belongings
| 9. | Check all equipment that requires electrical connection is in safe working condition before and after each session.
| 10. | Make sure at least 1 instructor in each class has a current First Aid certificate
Part 5.
| 12 week overview
| | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
| E.g. | | Community Program | | Outdoor Circuit Upper Body | | Walking Group |
| 1. | Swimming | rest | Strength Training | Rest | swimming | rest | Strength Training
| 2. | Rest | Cardio Workout | rest | Cardio Workout | rest | Flexibility training | Rest
| 3. | Flexibility training | Rest | swimming | Rest | Flexibility training | Rest | Cardio Workout
| 4. | Rest | Flexibility training | Rest | Strength Training | Rest | Flexibility training | Rest
| 5. | Swimming | Rest | Flexibility training | Rest | swimming | Rest | Strength Training
| 6. | Rest | Flexibility training | Rest | Flexibility training | Rest | Flexibility training | Rest
| 7. | Strength Training | Rest | swimming | Rest | Strength Training | Rest | Flexibility training
| 8. | Rest | Cardio Workout | Rest | Cardio Workout | Rest | Cardio Workout | Rest
| 9. | Flexibility training | Rest | Strength Training | Rest | Flexibility training | Rest | Strength Training
| 10. | Rest | Flexibility training | Rest | Cardio Workout | Rest | Flexibility training | Rest
| 11. | Cardio Workout | Rest | Cardio Workout | Rest | Strength Training | Rest | Flexibility training
| 12. | Rest | Strength Training | Rest | Flexibility training | Rest | Cardio Workout | Rest
Part 6. Program template
| Group fitness class plan (show example of one session only)
| Class name: | YOGA
| Description of class: | Yoga is used to help with Balance and Flexibility through a series of stretches and poses designed to stretch muscles and relax the body and mind
| Duration: | 30min
| Equipment list: | Yoga mat, towels, water bottle
| Style of music: | Ethnic music, classical music
| Pre-class instructions: |
| | Exercise description | Modification | Progression
| Warm-up | Sun salutation | N/A | Jogging on the spot to music
| Upward dog | N/A | Do into a down ward dog then back to upward dog
| Downward dog | N/A | Do into a down ward dog then back to upward dog
| Pelvic tilts | N/A |
| Eye of the needle pose | N/A | Use a dumbbell
| Conditioning | Big toe pose | N/A |
| bound angle pose | N/A | Bent over and reach your fingers out
| Extended puppy pose | N/A | Lay on back and lit big toe over head
| Head to knee forward bend | N/A | Stand up and lift leg while bending head into knee.
| Boat pose | N/A | Lift legs up and down without touching the floor
| Dolphin plank pose | N/A | Bend hips slightly to the floor
| Chair pose | N/A | Squat while doing it
| Cow face pose | N/A | Bend head over knees
| Eagle pose | N/A | Hold for as long as you can
| Half lord of the fishes pose | N/A | Twist head as far as you can
| Extended hand-to-big-toe pose | Hold wall | Balance leg in mid air
| Fire log pose | N/A | Bent over and reach your fingers out
| Cool-down | Sun salutation | N/A | Use weightless barbells
| Pigeon pose | N/A | Bend head backwards as far as you can
| Supported bridge | Use support | Don’t use support
| Reclined goddess pose | N/A | Use resistance bands
| Supine spinal twist | N/A | N/A
