Ch. 8 - Adapting To Class Dynamics Flashcards
Pre-class set up
Unexpected situations happen - by implementing general procedures on
Pre-class set up
—organizing room, cueing music, checking mic, arranging participants as they come in
—being aware, organized and prepared will set the tone for class and make transition into workout seamless, giving participants confidence in their instructor
—generally should arrive 15 min. Early to prepare for class - allow time to evaluate equipment and ensure sound system is working property
Music and mic setup
Music set up
—test music
—test music volume (not to exceed 85 dB)
—Play music to set tone and create excitement
—set tempo to appropriate BPMs
—silence any mobile devices
—bring backup music
Mic check
—check battery
—use a windscreen (foam cover)
—check mic volume to ensure instructor and music can be hear clearly
—position mic correctly on body
To presence issues that could delay class, maintain an “instructor kit” w/ following items
—aux cord w/ 1/4 in. Adaptor
—batteries (AA, AAA, and 9 volt are most common)
—back up CD w/ useable class music
—charger for digital music device
—instructor mic belt
—windscreen
—disposable ear plugs for participants who may be sensitive to sound
Equipment needs
Set up equipment before class to build rapport and optimize arrangement of participants
—inform what is needed to can set up stations before class
—common signs of equipment deterioration include tears, chips, fraying, or peeling
—look for broken pedal clips on cycles, cracks in step platforms and holes or tears in yoga mats
—remove any broken or dysfunctional items from floor - or indicate malfunctioning equipment with signage (follow up w/ facility staff to report broken equipment)
—in cycling classes or classes w/ large equipment - bikes / equipment should be spaced far apart to ensure safe mounting and dismounting
Bike seat setup
Bike seats should be adjusted to come up against the participant’s hip
—the seat should be moved to locate the knees over the toes once seated
—handlebars should be set to an appropriate height and distance to ensure a neutral spine
Practice w/ standard guidelines
1. Sit comfortably on saddle, move one crank fwd and down until perpendicular to floor w/ pedal parallel to floor
- Place heel on pedal w/ foot parallel to floor - knee should demonstrate a relaxed, extended position (7 degree flexion). Adjust seat height accordingly
- Sit comfortably on saddle, move one crank fwd until it is parallel to floor
- Place ball of foot directly over the pedal spindle (middle portion). The bump just below kneecap (tibial tuberosity) should align directly over spindle - adjust fwd and rear position of seat accordingly
- Sit comfortably on saddle and place hands on most comfortable position of handlebars w/ spine as neutral as possible. Adjust handlebar height and travel until weight is evenly distributed btwn rear-end and wrists
Participant arrangement
Arrangement of participants is imp. For safety and success of class
—consider spacing needs to participants
—proper tech. Is essential for participant safety, so position to see all participants and for them to see you
4 arrangement types
- Staggered
—allows instructors to teach from front of room while being able to view all participants
—may create some obstructed views of demonstrations
—it is imp. To ensure adequate space to be attentive through various lines
—windows - Row arrangement
—3 rows all directly behind each other
—allows instructors to move through room to coach participants using large equipment
—may have some space limitations, and indiv. At ends may feel excluded
—imp. To remember to visit those ends and ensure adequate space - Circuit arrangement
—pods around room
—allows instructors to move from station to station, coaching specific to exercise at each one
—can create space and equipment constraints and may reduce quality of feedback if multiple exercises are being performed simultaneously - Circle arrangement
—instructor in middle and participants circled around
—allows circular jogging and forward and backward movement toward center of room
—req. instructor’s back to be turned to participants at times, which can complicate explanations and demonstrations
—instructors may have difficulty navigating among participants
Staggered arrangements are helpful for classes heavy in instructor demonstration, while classes w/ large equipment might benefit from a row or circuit arrangement
If class is interrupted, tips to get back on track ASAP
—give participants a task or exercise while you address interruption
—use interruption to prompt participants to grab a drink or check HR
—make interruption go away as quickly as possible
—give class instructions first, and then attend to indiv. Needs
—assign a participant to count reps and time while you address problem
Unexpected participants
A good instructor has ability to adapt to conditions of each class
—sometimes a set list of participants is created due to limited space or equipment
—best way to address an unexpected participant is to talk to the person one-on-one before class starts or after class to avoid disrupting others
Space limitations
—when space becomes an issue, movements and equipment need to be adjusted to make sure all participants are able to safely execute exercises
—instructors can have participants perform exercises standing in place to reduce the risk of running into or tripping up another participant
—on some occasions, only option will be to turn participants away
Equipment changes
Facilities often change equipment inventory over time
—instructors must practice w/ this equipment in advance before use
—planning backups for equipment (both audio and exercise) will help instructors mitigate these issues
Timing challenges
Instructors running late on a previous class or at beg. Of class can limit time available for workout
—in these classes, instructor should adjust the lease important or most time-consuming portion of class to accommodate for loss of time
Managing conflict
The best way to manage conflict is dealing w/ it right away
—common conflicts incl. new participants occupying a regular’s spot or limited equipment availability
—offer suggestions that make both participants feel valued
—ask regular participant to show new participant how class works
Managing participants
Participants who gravitate toward front row typically seek attention, while those in back rows tend to shy away from spotlight
—imp. For instructors to manage those personalities appropriately to engage everyone effectively
Monitoring
Act of observing movements to ensure proper form and functioning of the kinetic chain - should be done throughout class
During bilateral movements - teach the move on right and monitor left
After a new or starting movement cue
—once cued and moving, focus on watching class execute movements
After a timed sequence starts
—when doing a move for 30 sec., an instructor can cue the move, say “start” and then walk around and monitor
During simple movements - cue simple move like “jog in place” then walk around or jog w/ class with focus on monitoring effort, execution and energy
During countdowns - start countdown then walk around and monitor during remaining reps
New participants
Often need time to work through learning curve
—allow room for participants to learn and experiment before transitioning or correcting
Two main types of monitoring
—physical monitoring
Act of monitoring everything about physical movement
Physical signs that may show a participant is in need of assistance, extra cueing or motivation
—not performing full range of motion
—low effort
—poor form
—talking to neighbors
—excessive breathing, gasping
—putting equipment down
—stopping completely
Two main types of monitoring
—emotional monitoring
Act of monitoring the participant’s emotional response to the workout
Emotional signs that show a participant is in need of assistance, extra cueing or motivation
—looks of confusion or frustration
—looking at clock or door
—avoiding eye contact
—poor posture
—heavy sighs
—going extra fast or particularly slow
—excessive stopping
Assessing and ensuring movement quality
Understanding possible muscle imbalances and limitations allows an instructor to give cues for corrective movement in class
—instructors can do a light assessment before and during class w/ following in mind
—every movement and exercise performed is an opp. To evaluate someone’s posture
—take opp. To evaluate movement and potential postural imbalances
Assessing and ensuring movement quality video
Proper postural alignment helps produce effective and safe movement
—makes all diff. In maximizing strength and power gains and also makes sure you have the proper length to tension relationships necessary to help muscles do work around joints
When observing posture, instructors are looking very closely for muscle imbalances
—in general, when muscle imbalances are present, muscles associated w/ one or more joints can wind up in a shortened state while others are in lengthened state - over time can lead to injury
Posture is often viewed as being static, but posture is actually constantly changing to need demands placed on kinetic chain
—pain that starts in one place can lead to another spot
Assessing and ensuring movement quality video
—3 common postural distortion patterns
Postural distortion patterns = common malalignments and muscle imbalances that develop based on a variety of factors - a sedentary job, injury, stress, sleeping in awkward position, sheer social media rage
3 common distortion patterns have been identified
1. Pes planes distortion syndrome
—characterized by foot pronation, flat feed and addicted and internally rotated knees, better known as knock knees
—look for flat feet and internally rotated knees
- Lower crossed syndrome
—characterized by an anterior tilt to the pelvis or an arched lower back
—arched lower back - Upper crossed syndrome
—characterized by a forward-headed rounded shoulders - hunched
—forward head and rounded shoulders
In all of these looking at shortened muscles, lengthened muscles, altered joint mechanics, decreased flexions, increased flexions
—GFI needs to be super observant about assessing static posture of participants
—obvious and naturally occurring
There are 5 kinetic chain check points to help you systematically view the body in an organized fashion
- Foot and ankle
- Knees
- Lumbopelvic hip complex
- Shoulders
- Head and cervical spine
Postural distortion patterns
Common postural malalignments and muscle imbalances individuals develop based on a variety of factors (lifestyle, occupation)
- Pes planes distortion
—formally known as pronation distortion syndrome
—foot pronation (flat feet) and addicted and internally rotated knees (knock knees)
Short muscles
—Gastrocnemius
—Soleus
—Peroneals
—Adductors
—Iliotibial (IT) band
—Hip flexor complex
—Biceps femoris (short head)
Lengthened muscles
—Anterior tibialis
—Posterior tibialis
—Gluteus medius/maximus
Increased
—knee adduction
—knee internal rotation
—foot pronation
—foot external rotation
Decreased
—ankle dorsiflexion
—ankle inversion
