Methods of Group Exercise Instruction

Mary Yoke, PhD, FACSM, is a full-time faculty member at both Indiana University–Purdue University at Indianapolis (IUPUI) and Indiana University (IU) at Bloomington, teaching for the departments of kinesiology and applied health science. Prior to her current appointment, she was an adjunct professor at William Paterson University in New Jersey and a senior adjunct faculty member at Adelphi University in New York, where she authored numerous group exercise research studies. Yoke has a PhD in health behavior, a master’s degree in exercise physiology, and two degrees in music, and she has obtained 24 certifications in fitness. She has frequently served as a fitness video consultant and reviewer for Shape, Consumer Reports, and Good Housekeeping, and she has served as an expert witness in lawsuits involving injuries related to fitness videos. Yoke has worked in the areas of cardiac rehab, physical therapy, and corporate fitness and health promotion, and she has taught in the commercial health club setting for 25 years. A fellow of the American College of Sports Medicine (ACSM), Yoke is an associate research editor for ACSM’s Health & Fitness Journal and has written the Research Bites column three times per year since 2013. She has served for over six years on ACSM’s credentialing committee and more than three years on ACSM’s summit programming committee. She was on the adjunct board of the Aerobics and Fitness Association of America (AFAA), was a master trainer and certification specialist for AFAA for 30 years, and is a frequent speaker at national and international fitness conferences. She has presented in 49 U.S. states and has led workshops in 18 countries. Yoke is the author or coauthor of the books 101 Nice-to-Know Facts About Happiness (2015), AFAA’s A Guide to Personal Fitness Training (1996, 2001), Functional Exercise Progressions (2004), Methods of Group Exercise Instruction (2003, 2009, 2014, 2020), and AFAA’s Personal Fitness Training: Theory and Practice (2006, 2010). She is featured in six educational videos and numerous online courses.Carol K. Armbruster, PhD, FACSM, is a senior lecturer in the department of kinesiology in the School of Public Health at Indiana University (IU) at Bloomington. During her more than 35 years of teaching college students and training fitness leaders, she has served on the American College of Sports Medicine (ACSM) and American Council on Exercise (ACE) credentialing committees. She is also an ACSM-certified exercise physiologist, holds the level 2 Exercise Is Medicine credential, and has level 1 Functional Movement Screening certification. She previously served as a program director of fitness and wellness for the IU Division of Recreational Sports, where she managed a program that offered more than 100 group exercise sessions per week. Prior to working at IU, Armbruster worked at the University of Illinois, Colorado State University, Rocky Mountain Health Club, the Loveland (Colorado) Parks and Recreation Department, and the Sheboygan (Wisconsin) School District. Armbruster enjoys combining her interests of teaching, community engagement, and translational research. She is a senior editor for Translational Journal of the American College of Sports Medicine and is on the board of directors for the ACSM Exercise Is Medicine initiative. Her doctoral work focused on translational research of active-duty military in the over-40 age population. She is especially interested in functional movement, worksite wellness outcomes, safe and effective movement instruction, and evaluating safe and effective outcome-based physical activity and movement program delivery methods in order to encourage healthy lifestyles and focus on improved quality of life and prevention of illness.

Methods of Group Exercise Instruction highlights a variety of group exercise formats and offers expert guidance in group exercise training principles, correction and progression techniques, cueing, and safety tips.

Part I. Fundamentals of Group Exercise InstructionChapter 1. Best Practices Evolution of Group Exercise Trends in Group Exercise Education, Credentialing, and Certification Creating Group Cohesion Student-Centered Versus Teacher-Centered Instruction Instructors as Role Models Creating a Healthy Emotional Environment Basic Business Practices for Group ExerciseChapter 2. Foundational Components Integrating Components of Health Into Class Design Principles of Muscle Balance Balancing Strength and Flexibility Range of Motion for Major Joints Progressive Functional Training Continuum Create the Preclass EnvironmentChapter 3. Coaching-Based Concepts Motivational Strategies for Coaching-Based Group Exercise Creating Dynamic Team Environments Exercise Modification for Injury Prevention Demonstrating Proper Alignment and Giving a Variety of Cues Programming Music in a Class That Is Not Beat-BasedChapter 4. Beat-Based Techniques Applying Music Skills in Group Exercise Choreography Basic Moves Elements of Variation Creating Smooth Transitions Combinations Additional Choreography Techniques Cueing Methods in Group ExercisePart II. Primary Elements of Group ExerciseChapter 5. Warm-Up, Cool-Down, and Cardiorespiratory Training Designing a Warm-Up Evaluating Stretching in the Warm-Up Designing a Cool-Down Cardiorespiratory Training Systems Beginning Intensity Appropriate Intensity Levels Intensity Monitoring Principles of Muscle Balance in Cardiorespiratory Training Safety Issues, Good Alignment, and Technique Importance of Participant Interaction and Enjoyment Cool-Down After the Cardio SegmentChapter 6. Muscular Conditioning Recommendations and Guidelines for Muscular Conditioning Cueing Muscular Conditioning Exercises Demonstrating Progressions, Regressions, Modifications, and Alternatives Safety Issues in Muscular Conditioning Equipment for Muscle ConditioningChapter 7. Flexibility Training Recommendations and Guidelines for Flexibility Training Cueing Flexibility Exercises Safety Issues in Flexibility Training Flexibility Exercises End-of-Class Flexibility WorkChapter 8. Neuromotor and Functional Training Neuromotor Training Principles and Recommendations Functional Training Principles Safety Issues in Balance and Functional Training Equipment for Balance and Functional Training Teaching a Balance Class Teaching a Functional Training ClassChapter 9. Teaching Older Adults Modalities in Group Exercise for Older Adults Understanding Aspects of Aging Pertinent to Group Exercise Guidelines and Special Considerations Facilitating Social Connections in Group Exercise for Older Adults Exercise Modifications for Deconditioned Older Adults Teaching a Chair-Based Class for Older AdultsPart III. Group Exercise ModalitiesChapter 10. Kickboxing Creating a Warm-Up Technique and Safety Issues Basic Moves Combinations and Choreography Techniques Other Kickboxing FormatsChapter 11. Step Training Creating a Warm-Up Technique and Safety Issues Basic Moves and Step Patterns Basic Combinations and Choreography Techniques Training SystemsChapter 12. Stationary Indoor Cycling Positioning, Alignment, and Safety Creating a Warm-Up Basic Moves Formatting Indoor Cycling Classes Intensity Monitoring Cueing and Coaching TechniquesChapter 13. Boot Camp and HIIT Creating a Warm-Up Equipment and Setup Planning Safe, Effective Movements Basic MovesChapter 14. Water Exercise Benefits of Water Exercise Properties of Water and Newton’s Laws of Motion Creating a Warm-Up Formatting Water Fitness Classes Training Systems Water Exercise EquipmentChapter 15. Yoga Philosophy of Yoga Breathwork in Yoga Beginning a Yoga Class Verbal Cues and Music Technique and Safety Issues Equipment and Class SettingChapter 16. Pilates The Pilates Method: Basic Principles Creating a Warm-Up Cueing in Pilates Technique and Safety Issues Ending a Pilates ClassChapter 17. Other Modalities Creating a Client-Centered Group Exercise Class Group Exercise for Niche Markets Lifestyle-Based Physical Activity Classes Dance-Based Classes Equipment-Based Cardiorespiratory and Strength Training Mind–Body Classes Fusion Classes Ethical Practice Guidelines for Group Fitness InstructorsAppendix A. Group Exercise Class Evaluation FormAppendix B. PAR-Q+Appendix C. Sample Workout PlansAppendix D. Joint Action TablesAppendix E. ROM Tables