1. Module SS2071
Body Conditioning

2. Aim of Module SS2071
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 9

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 9

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 9

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 9

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 9

8. Equipment for BC Usually of limited variety and resistance Options:
Body resistance
Dynabands
Light dumbells
Stability balls
Step
Module 9

9. List of Exercises Squat Tricep dips/extensions Lunge Bicep curls
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 9

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 bpm, work to the beat
Number of reps performed
Cueing – 4,3,2,1 – linking of exercises
Teaching Methodology – teach AS YOU GO
Post Stretch