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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: 1. 2. 3. 4. 5. 6. 7. 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. 8. 9. 19.2 1. Guidelines for Step Warm up: 2. 3. 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. 4. 5. 6. 7. 8. 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 NCEF Programmes, Policies & Procedures 2006 Quality Control Mechanisms © NCEF 2006 All rights reserved 350 5.3 OPERATIONAL PROCEDURES NCEF Programme & Exam Procedures 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 1. 2. 3. 4. 5. 6. 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 NCEF Programmes, Policies & Procedures 2006 Quality Control Mechanisms © NCEF 2006 All rights reserved 351 5.3 OPERATIONAL PROCEDURES NCEF Programme & Exam Procedures 7. 8. 9. 10. 11. 12. 13. 19.6 1. 2. 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. 3. 4. 5. 6. 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. 7. 8. 9. 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 NCEF Programmes, Policies & Procedures 2006 Quality Control Mechanisms © NCEF 2006 All rights reserved 352 5.3 OPERATIONAL PROCEDURES NCEF Programme & Exam Procedures 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 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 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 NCEF Programmes, Policies & Procedures 2006 Quality Control Mechanisms © NCEF 2006 All rights reserved 353 5.3 OPERATIONAL PROCEDURES NCEF Programme & Exam Procedures 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 NCEF Programmes, Policies & Procedures 2006 Quality Control Mechanisms © NCEF 2006 All rights reserved 354