1. Module 8 Body Conditioning

2. Aim of Module To develop an understanding of the application of body conditioning classes in the development of the health related components of fitness

3. Body Conditioning Assessment procedures: Peer teaching 5min Body Conditioning Routine Class plan. Session 1 Objectives At the end of this session, students will be able to: define body conditioning (BC)/body resistance differentiate between BC at the end of an exercise to music class and a BC class Module 93

4. Session 1 Objectives Demonstrate good personal technique and teaching points whilst teaching BC exercises Practice observing and correcting technique Demonstrate appropriate adaptations and progressions for BC exercises Module 94

5. Body Conditioning BC exercises: Resistance exercises to improve lean muscle tissue using high reps and low weights BC class: Resistance exercises performed in a class format to improve lean muscle tissue using high reps, low weights and the minimum of equipment (BR/dynabands/light dumbells) Module 95

6. Body Conditioning BC at end of exercise to music class: Short resistance phase at end of class to improve lean muscle tissue - usually in legs and abdominals - using high reps and body resistance Module 96

7. Phases of a BC Class Low impact aerobic warm-up, 6 - 8 mins Pre-stretch Main conditioning phase - all major muscle groups Post-stretch/flexibility phase (Phases can vary in length to suit ability of class) Module 97

8. Equipment for BC Usually of limited variety and resistance Options: Body resistance Dynabands Light dumbells Stability balls Step Module 98

9. List of Exercises Exercises should be selected in an order to use a variety of body parts and muscles and designed to flow smoothly from exercise to exercise in each position, linking where possible and cueing to the beat of the music. Squat Lunge Ab curl and variations Back extension Oblique curl and variations Single leg stretch Abductor raise Adductor raise Shoulder bridge Tricep dips/extensions Bicep curls Upright rows Seated rows and variations Press up Planks and variations Any other exercise performed with dynabands/dumbells/ Stability ball exercises

10. Teaching Methodology This methodology should be used during the performance of the exercise and not all together at the outset. The aim should be to keep the class active at all times Teach AS YOU GO Name Exercise Demonstrations should be kept brief and preferably while class are active – with key TPS/SPS only Cue the exercise, encourage class to work in time to the music and control the pace as the instructor As you move around observing and correcting –Name the body parts, muscle groups –Reinforce key teaching points –Give adaptations and progressions to specific individuals Cue out the last few reps exercise or link to next exercise Module 910

11. Considerations when designing a BC Class Equipment available –A mix may be used – avoid unnecessary adjustment or equipment changes Participants –Age –Fitness –Previous experience with equipment

12. Considerations when designing a BC Class Warm up –Low intensity 8-10 mins –FM or aerobic Prestretch – –Main muscle groups –upper and lower body

13. Considerations Main BC phase – Choice of exercises should flow from one to the next – Muscle Balance (in a full class) – Choice of equipment can be varied – Music speed 110-118bpm, work to the beat – Number of reps performed – Cueing – 4,3,2,1 – linking of exercises – Teaching Methodology – teach AS YOU GO Post Stretch