Module 9

Applied Exercise and Health Fitness 4: (Step Training and Flexibility)

Module 6 1

Module 6 Aims

To develop an understanding of the application of a step aerobics class in the development of the health related fitness components

Module 6 2

Module 6 Objectives

To demonstrate confidence, sensitivity, style, safety, creativity and individuality in planning and teaching appropriate step aerobics and flexibility classes in a variety of situations

Module 6 3

Continuous Assessment

• Practical Assessment consisting of peer teaching of • (a) A 5 minute Step CV Phase

80%• (b) Peer teaching of 1 post-stretch from the bank of

stretches from pages 385-388 15%

• (c) A class plan for the Step CV Phase 5%

• During each assessment, the student will be required to demonstrate and teach their peers. While demonstrating the exercise(s), the student’s personal technique and instructional skills (teaching, observation and correction of exercises) will be assessed.

Module 6 4

Session 1 Objectives

At the end of this session, students will be able to:

outline the aims, objectives and continuous assessment procedures for module 9

describe the physiological, psychological and social benefits of step aerobics

Module 6 5

Session 1 Objectives

describe the physiological and biomechanical considerations for the design of step aerobics classes

demonstrate a knowledge of correct posture and personal technique in step aerobics

demonstrate good rhythm and co-ordination when working with steps and music

Module 6 6

Specific Injuries caused by Poor

Technique Low back pain Chondramalacia Patella Illiopsoas strain Cartilage tear Ankle sprain Achilles tendonitis

Module 6 7

Participants

Step aerobics is not suitable for individuals with:– tendonitis or arthritis in the lower limbs– back pain– most pregnancies

Step is suitable for beginners

Module 6 8

Music Speeds

118-126 BPM 118-122 BPM Faster music causes:

• poor technique• incomplete rom• increased impact• lost effectiveness• lack of ‘following’

Module 6 9

Good Technique for Step Neutral spine Shoulders over hips Step lightly Straight knees without

lockout Knee flexion 90° or less

Step close Heel on platform Do not step forward

off platform No twisting to

transition No bouncing

Module 6 10

Platform Height

6” for beginners (increase if skilled or have longer legs)

8” for most people Over 8” for very fit and skilled Energy cost increases 17% for every

2”

Module 6 11

Session 2 ObjectivesAt the end of this session, students will be

able to: describe the content and purpose of each

phase of a step aerobics class identify suitable movements for each

phase demonstrate effective instructional skills

for teaching step aerobics classes identify guidelines for injury prevention

and client care

Module 6 12

Injury Prevention

Posture Technique Fatigue Overuse Speed

Specific injuries Low back pain Chondramalacia patella Iliopsoas strain Cartilage tear Ankle sprain Achilles tendonitis

Module 6 13

Phases of a Step Class Warm-up

• Rehearsal• Use platform• Adequate mobilisation• Include tibialis anterior• PAS muscles

Pre-stretch• On or off the platform

Module 6 14

Phases of a Step Class• CV phase – adapt to appropriate:

• skill level (balance, co-ordination)• fitness level• experience

• Cool-down• Conditioning

• Optional• Postural muscles

• Post-stretch• On or off the platform

Module 6 15

Cueing Verbal and visual (non-verbal) Visual cueing – Q signs:

– Watch me

– Hold

– March

– From the top

– Turn step

Up, up, down, downCountdown - 4, 3, 2, and …….

Module 6 16

Cueing 2

Verbal cues – types:– Footwork - R/L leg leads– Directional - forward/back, R/L– Numerical - countdown– Nominal - name of step, arm moves– Descriptive - up, up, down, down

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Cueing 3

Visual cueing – types: – Visual preview (demo)– Body language– Directional– Numerical– Facial expression

Participants receive 70% of their feedback non-verbally

Module 6 18

Steps in Cueing Delete arms Q sign - watch me (class in holding pattern) Demonstrate move (visual preview) Name the step Give specific teaching and safety points, two

to four times max Return to class move Countdown V & V Rename step, reinforce teaching and safety

points Add arm work (uncued)

Module 6 19

Other Skills

Positioning• Face the class except for demonstrations

Correct step names• Teaching and safety point for each

Arm work• Use resistance terms

Module 6 20

Session 3 ObjectivesAt the end of this session, students will be able to: outline basic considerations when designing

movement sequences plan and implement an appropriately designed

step aerobics class demonstrate effective adaptations and

progressions for each movement demonstrate appropriate techniques for

monitoring intensity

Module 6 21

Measuring Intensity

Pulse RPE Talk test

Module 6 22

Planning a Step Aerobics Class

• Class Design– FITT– Format variations– Conditioning– Stretching– Balance– Aerobic wave– Planned armwork– Continuous CV

• Skills– Observe –correct– Adapt –progress– Education– Personal technique– Screening– Motivation– Attention to special

individuals– Teaching/safety points

Module 6 23

Planning a Step Aerobics Class

• Method & Styles– Positioning/visibility– Personal strengths– Simple versus

complex– Voice projection

• Choreography– Free-style– Add-on– Inverse pyramid– Linear progression

Module 6 24

Planning a Step Aerobics Class

• Monitoring Intensity– Pulse– RPE– Talk test

• Music Selection– Speed– Style, e.g. reggae– ‘Audience’

Module 6 25

Session 4 ObjectivesAt the end of this session, students will be able to: teach a sequence of movements using appropriate and

effective teaching skills design a class plan outline the exercise guidelines for clients who have been

medically cleared of the following conditions: ( i) knee injury; (ii) neck injury; (iii) elbow injury; ( iv) ankle injury; (v) shoulder injury

Module 6 26

FlexibilityThe ability to move or stretch through a large range of

movement around a joint

Why improve flexibility?• Good joint mobility• Less chance of muscle

injury• Helps prevent low back

problems• Helps maintain good

posture alignment• Can improve sports

performance

Measuring Flexibility• Sit and reach • Straight leg raise• Shoulder elevation• Back extension

Module 6 27

Reasons for Lack of Flexibility

• Muscle imbalance• Overuse• Injury• Improper stretching• Exogenous factors: age, sex, temperature,

anthropometric • Abnormal bone/joint structure• Growth of bones

Module 6 28

Principles of Stretching

• Specificity• Reversibility• Overload• Individual

differences• Progression• Relax as

opposed to contract

Overload• Frequency: 3+ times per week• Intensity: to the point of

tension• Time: 30 to 60 seconds• Type: Stretching:

– Passive– Active– Active-assisted– PNF

Module 6 29

Passive: Using an outside force to generate the stretch; may be a partner or a piece of equipment, even a part of the individual’s body not involved directly in the stretch

Active: Contracting the opposing muscle group tostretch the target muscle, e.g contract the tibialus anterior to stretch the gastronemius

Active assisted: As active, only use an outside force to create more overload

Module 6 30

Static Stretching

Advantages & Disadvantages of Static Stretching

Advantages• EMG activity low• After 10 to 15

secs, muscle spindles become desensitised and allow

further stretch• Simple; individual is in

control• Reduced risk of injury• Single rep of 30-60 secs

seems long enough to

improve ROM

Disadvantages• May be boring• If used exclusively, it may

not be the optimal technique for specificity of training. (Sports persons may be better to blend it with some dynamic)

Module 6 31

Using uncontrolled swinging- or bouncing-type movements in order to increase ROM

Disadvantages:• Initiation of the stretch reflex• No time for tissue to adapt to new length• Inadequate neurological adaptation• Soreness and injury resulting from

improper and uncontrolled swinging

Module 6 32

Ballistic Stretching

Proprioceptors That Affect Flexibility Training

Muscle spindles: Located in the belly of the muscle. Sensitive to stretching and will fire if the muscle is over-stretched, causing it to contract. This is known as the stretch reflex (hammer on the knee).

Golgi tendon organs: Located almost exclusively in the oponeurosis (muscle/tendon junction). Sensitive to any degree of change in tension in the muscle. Will fire if the muscle is placed under too much tension, causing it to relax (autogenic inhibition).

Module 6 33

Joint Receptors: Located at all the synovial joints. Sensitive to directional changes, velocity of joint movements, high tension in joint ligaments. May act with a reflex effect to produce a braking mechanism against the overstress of a joint.

Module 6 34

PNF Stretching(Proprioceptive Neuromuscular

Facilitation)

PNF: A method of “Promoting or hastening the neuromuscular mechanism through stimulation of the proprioceptors” (Knott & Voss, 1968)

PNF stretching involves numerous combinations of contraction, relaxation and stretching of agonist and antagonist muscles in order to increase ROM.

Module 6 35

PNF Advantages and Disadvantages

Advantages: • Seems to achieve greater increases in ROM• Better joint strength• Better muscle balanceDisadvantages: • Complex and time-consuming• Needs good cooperation and understanding between

partners to avoid injury• Possibility of initiating valsalva manoeuvre

Module 6 36

PNF Terms

Indirect MET (Muscle Energy Technique)Reciprocal Innervation: Muscles operate in pairs, so when the agonist is contracting, the antagonist is relaxing.• This is because when the motoneurons to

one muscle receive excitatory impulses leading to contraction, the motoneurons to the opposing muscle receive neural signals not to contract (reflex inhibition)• Reflex inhibition is controlled by a small

inhibitory neuron located in the spinal cord

Module 6 37

Direct MET

The theory behind Direct MET is as follows:• Contracting a muscle under stretch may cause

the GTOs to discharge, so causing the muscle to relax.

• Isometric contractions alter the manner in which muscle spindles respond; seem to decrease the afferent flow of impulses from the spindles, thus leading to a decrease in firing and so enhanced ROM.

Module 6 38

• A distinction must be made between pre/post stretching and flexibility training

• For general population, use static stretching or for an advanced class, use PNF, if desired.

• Some sports-specific activities may require a combination of static and ballistic stretching. (Always use static first.)

Module 6 39

Summary

• To result in plastic deformation of a muscle, a static stretch should be at least 30 secs. A low intensity warm up of at least 15 mins should precede flexibility training. • Increased ROM seems to come from two explanations:

(1) Mechanical elongation of muscle and connective tissue

(2) Reductions in levels of neuronal excitability

Module 6 40

Post Stretch

• The post stretch will take place after the Resistance Training Section

• You will be required to teach one

stretch from the list in your manual

Module 6 41