Download Guidelines for Aerobic Warm up

5.3
OPERATIONAL PROCEDURES NCEF Programme & Exam Procedures
19.0
*GUIDELINES FOR TEACHING EACH PHASE OF
THE FINAL PRACTICAL EXAMINATION
19.1
Guidelines for Exercise to Music Warm up:
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Warm up must include a variety of dynamic and mobilisation
movements
Small increasing to large ROM
Off the spot as much as possible
Include specific arm movements to warm the upper body
Mobilise all joints
Movements should be rehearsal for workout phase
In last minute of the warm up – it is permissible to include small
amounts of impact – e.g: slight heel bounces etc.
Measure intensity by RPE/class feedback – give feedback and brief
intro to next phase
Pre stretch will not be examined.
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19.2
1.
Guidelines for Step Warm up:
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Warm up must include a variety of dynamic and mobilisation
movements
Small increasing to large ROM
Initially on floor around the step – include the step(tapping with foot
etc) towards end of warm up
Include specific arm movements to warm up upper body
Mobilise all joints
Movements should be rehearsal for workout phase
Measure intensity by RPE/class feedback – give feedback and brief
intro to next phase
Pre stretch will not be examined.
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19.3
Guidelines for Free Movement Warm Up:
The free movement warm up is a non-choreographed set of movements
and exercises designed to gradually increase the heart rate, body
temperature and to mobilise the joints preparing the body for the more
strenuous workout phase.
1.
Pulse Raiser
a. Lower intensity movement involving the lower legs mainly
b. Suitable movements include walking, light jogging, side stepping etc
c. Directional changes should be used and consistently running in a circle
avoided
d. Low impact aerobic movements performed in the centre of at the
corners can also be included
e. Coloured cones are a useful addition for cueing directional changes
2.
Mobility Phase
a. Rotational movement, small ROM increasing to larger ROM
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b. Simulated resistance exercises without weights – eg bicep curls/chest
press etc
c. Where possible the above exercises should be performed while
jogging/walking.
d. If this is not possible the movements should be interspersed with
dynamic exercises in order to keep the heart rate at a suitably elevated
level.
e. Standing stationary performing ankle circles or wrist rotations should
be avoided at all times.
3.
Mid Intensity Pulse Raiser
a. Power walk/light jog to higher intensity – simple games such as tag,
follow the leader or other games can be introduced to bring a fun
element whilst still achieving the desired effect
b. Introduce active mobility exercises – side skipping, leg curls, knee
lifts, skipping etc
4.
Higher Intensity Pulse Raiser
a. Jogging interspersed with core aerobic moves, jump jacks, strides, etc,
high and low impact performed in wave effect. (use this time to
rehearse and teach aerobic moves from circuit such as jump jacks etc)
b. Higher intensity games can be used here such as ssoftballs, footballs
etc
c. A variety of formations should be used rather that just using a circle
d. Background music should be used for motivational purpose throughout
all of the above sections
5.
19.5
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Prestretch
Will not be examined - just time for music changeover – keep class
moving between phases
Guidelines for Exercise to Music Workout phase:
Max 2 mins of a pulse raiser – include mainly off the spot moves –
raise intensity from warm up into CV proper
Can include overhead moves, bounces etc, increase to very light
jogging
Impact must be shown after this – hi/lo wave effect must be evident
Use space available – directional changes etc.
Recommend low impact versions of moves should be demonstrated (if
not already done in warm up) and taught PRIOR to doing hi impact
options.
NB- Teaching Points and Safety Points on impact moves – soft
landings, rolling ball to heel, knees follow toes (Jumping Jacks, Power
squat) – check for technique – correct and follow through
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OPERATIONAL PROCEDURES NCEF Programme & Exam Procedures
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19.6
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Always refer to low impact adaptations each time a high impact move
is given
Show some assessment of intensity -RPE and feedback as class is
moving – keep brief and give feedback and encouragement as
necessary
On completion of 12 min segment – keep class moving to avoid blood
pooling, keep contact with the class.
Movements to avoid – knee lifts above hip height
Crossing left elbow to right knee – causes knee higher than hip and
rotation of the spine during impact
Too much lateral movement
Always intersperse high impact moves with low impact intervals.
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Guidelines for Step Workout Phase:
Minimal use of Basic step unless part of choreography
Arm moves clear & specific - starting low intensity and to increase to
mid – high intensity
Show variety of movements
Hi/lo wave effect must be evident in arm & leg movements
Use space available, directional changes etc
Use of TPS/SPS, Observation and correction and follow through on
technique must be evident
The candidate is encouraged to leave the platform to aid participant in
difficulty
Show some assessment of intensity -RPE and feedback as class is
moving – keep brief and give feedback and encouragement as
necessary
On completion of 12 min segment – keep class moving to avoid blood
pooling, keep contact with the class.
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19.7
1.
Guidelines for the Circuit Workout Phase:
Introduction and outline
a. Aim/Purpose of the circuit – e.g: to provide a cross training effect
between anaerobic, aerobic and LME components of fitness
b. Types of exercises
c. Work to rest ratio
d. Direction of the circuit
e. State what adaptations/progressions will be provide
2.
Demonstration of exercises 3-4mins
a. Where possible the 2 Aerobic exercises to be used in the circuit should
be taught as part of the warm up, including TPS, SPS, Adaptations and
Progressions
b. The remaining 4 exercises should be briefly demonstrated giving 2 key
teaching points with adaptations and progressions for each one
c. The beginner is not asked to demonstrate
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d. Circuit card should illustrate the main exercise, adaptation and
progression (diagrams) and contain 2-3 key TPS
3.
Circuit Workout: 7-8 mins
a. A minimum of 2 full circuits should be completed
b. Exercises in the circuit should be sequenced Anaerobic, Aerobic,
LME, Anaerobic, Aerobic, LME
c. LME should be compound resistance training exercises
d. The student should demonstrate proficient teaching skills elaborating
on the initial TPS and SPS and following through on observation and
correction on an individual basis as the circuit is being performed
e. Even though correction should be on an individual basis the student
should show that he/she can “see all of the people all of the time” ie
correct positioning
f. Encouragement and motivational skills should be in evidence
g. Music should be used for motivational purposes.
19.8
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Guidelines for teaching the Body Conditioning Section:
Introduce phase: 1 minute
e.g: this is the Body conditioning section of the class – it is designed
to…….
Workout Phase: 7 mins
The student should have the class performing the exercise routine
within one minute of finishing the introduction
The phase should be taught as a routine rather than individual exercises
Body parts, muscles used, Teaching and safety points adaptations and
progressions should be given throughout the phase as the exercises are
being performed not listed all together at the outset.
This phase should include a minimum of 3 exercises but students are
encouraged to use more than this over the 8 mins
Both sides of an exercise may be used (eg hip ext to both legs)
Exercises must be sequenced to FLOW into each other and ensure
minimum movement for the class – eg: standing/seated/supine/side
lying/prone/side lying/supine.
Exercises may be Mat, dynaband, dumbbell, or stability ball based –
must include at least 2 pieces of equipment (mat, ball, band,
dumbell)
Each set should contain 12-15 reps only
Exercises must be adapted to the level of the class being taught.
The movements should be performed to the beat of the music (110-118
BPM) and not in a 2 seconds up and 4 down manner.
Observation & correction should be performed from top of the class
and by walking up and down among the participants
The exercises should be sequenced to flow into each other and ensure
the minimum movement for the class eg: ¼ turn.
The phase should be taught as a continuous routine not as a set of
individual exercises
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16.
Due to brief period allowed for the routine is will not be necessary to
balance the muscle groups – this is assessed in written continuous
assessment.
List of lifts for Resistance Training Section – TWO to be taught (Examiners
Choice)
List of Exercises for the Post stretch: 1 Floor based stretch (Examiner’s choice)
Quadriceps
Triceps
Hamstrings
Deltoids
Gastrocnemius
Erector Spinae (lower back)
Pectorals
Abductors
Middle Trapezius/Rhomboids
Adductors
Upper
body
bench/inclined
press
supine/inclined
fly
lat pull down
prone fly
shoulder press
bent over
lateral raise
posterior raise
single arm row
Arms
Bicep Curl (bar/db)
Concentration curl
Triceps Extension
(seated/standing/lyi
ng)
Triceps Kickback
Lower
body
dead lift
Squat
(bar/db)
Lunge
(bar/db)
calf raise
(bar/db)
prone row
shoulder shrug
lateral raise
frontal raise
upright row
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