The
following information will give you a description of the most common group
fitness formats and the profiles of a beginner, intermediate, or advanced level
participant. Keep in mind that
group fitness classes are designed from these fundamental formats with changes
in the choreographic elements to individualize each class and its goals (i.e. a
Cardio Kickboxing class would be considered an interval-based format).
FORMATS
Circuit Training - uses stations that incorporate both aerobic and strength elements;
participants move from one station to the next with little or no rest in between
(90 seconds to 4 minutes each station).
Flexibility Training -
these designs work on joint range of motion, muscle and joint extensibility,
relaxation, and body awareness. Classes
are generally slow-paced, but mind inspiring.
Examples of this are Yoga, Pilates, Tai Chi, or any other type of stretch
and relaxation class.
Hi/Low -
movements are done on the floor using variations of impact and intensity to
increase the energy of the workout. Movements
are generally a blend of marches, jacks, jogs, step touches, lift, and tap steps
using various directional changes and arm movements.
More advanced classes add complexity, high impact, and high intensity to
actions for the seasoned participant.
Hip-Hop/Funk -
usually performed on the floor this aerobic class uses choreography, which
reflects street dance, African tribal dances, and the latest moves from the
dance floors. More awareness is
placed on the rhythm of the music and how the body’s movement and intensity
flow with it. Examples of this
might be “Street Jam,” “Power Dance,” or “Urban Moves.”
A great class for fun, excitement, and a chance to try out something new.
Interval Training -
aerobic choreography that intermixes high intensity work bouts in shorter
segments (anaerobic training) with recovery periods of less intense aerobic
work. This format trains both the
aerobic and anaerobic energy systems and helps participants put a kick into
their regular exercise routine. Examples
of this might be Cardio Kickboxing, Boxaerobics, Martial Arts based fitness
classes, and Boot Camp training. *Classes may be performed with a step or
include the use of resistance training for the high intensity work bouts.
Resistance/Strength
Training - These formats include the
use of equipment to increase the strength and endurance of the major muscle
groups. Types of equipment used can
range from tubing, dynabands, exercise balls, hand weights (dumbbells), body
bars, and interchangeable barbells to the use of just your own body and its
dynamics. Popular formats are Body
Pump, Power Pump, The Lift, as well as many others.
Step Training-
Choreography is performed using a 4, 6, or 8-inch platform.
DESCRIPTIONS
Beginner level -
1st stages of learning a new subject; performers strive to understand
the basic movement requirements and rules of the task they are trying to
complete. Look for classes that
provide lots of repetition in the movements, move at a slower pace, teach basic
or fundamental concepts, and practice the skills until they are done correctly.
Intermediate level -
2nd stage of learning; performers make fewer errors when engaging in
a task, and less time is needed to process new information.
Individuals have become more efficient with a specific skill at this
point. Engage in classes that teach self-awareness, and enable you
to make more judgments on your performance (internal feedback); these classes
should also gradually add more skill complexity and decision-making within their
formats.
Advanced
level- 3rd stage of
learning; small amounts of error occur in skill performance, and it takes very
little time to process new information. This
is where you seem to catch on very quickly to new challenges within class.
Look for classes that add complexity, alter movements, and provide new
environmental stimuli within each setting.
Make
it a Healthy Day!
Amy
Bomar
FIT Launch, Inc.
Director/Owner
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