Transcript Module SS2081 Applied Exercise and Health

Module SS2081
Applied Exercise and
Health Fitness 4: (Step
Training and Flexibility)
Module SS2081 Aims
• To develop an understanding of the application
of a step training class and flexibility in the
development of the health related fitness
components
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Module SS2081
Objectives
To demonstrate confidence, sensitivity, style, safety,
creativity and individuality in planning and teaching
appropriate step aerobics and flexibility classes in a
variety of situations
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Continuous Assessment
Practical Assessment consisting of peer teaching of
• (a) A 5 minute Step CV Phase 80%
• (b) Peer teaching of 1 post-stretch from the bank of stretches listed
in the manual 15%
• (c) A class plan for the Step CV Phase 5%
During each assessment, the student will be required to
demonstrate and teach their peers. The student will be assessed on
personal technique and instructional skills
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Session 1 Objectives
At the end of this session, students will be able to:
• Describe the physiological, psychological and social
benefits of step aerobics
• Demonstrate a knowledge of correct posture and
personal technique in step aerobics
• Demonstrate good rhythm and co-ordination when
working with steps and music
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Safe Stepping technique
(Global TPs/SPs)
• Step Close
• Step Lightly (avoid flat or heavy feet)
Roll through heel toe up, toe to heel down
• Full foot on step – heels on platform
• Shoulders over hips
• Neutral spine
• Straighten knees but not lock out
• Avoid “bouncing”
Specific Injuries caused by
Poor Technique
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Low back pain
Chondramalacia Patella
Iliopsoas strain
Cartilage tear
Ankle sprain
Achilles tendonitis
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Participants
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Step aerobics is not suitable for individuals with:
• tendonitis or arthritis in the lower limbs
• back pain
• most pregnancies
Step is suitable for beginners
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Music Speeds
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118-122 BPM Step Warm up
120-126 BPM Step Main Phase (remain at slower end of
range for less advanced clients)
Faster music causes:
• poor technique
• incomplete ROM
• increased impact
• lost effectiveness
• lack of ‘following’ by the class
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Platform Height
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6” for beginners (increase if skilled or have longer legs)
8” for most people
Over 8” for very fit and skilled
Energy cost increases 17% for every 2”
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Session 2 Objectives
• At the end of this session, students will be able to:
• Describe the content and purpose of each phase of a
step aerobics class
• Identify suitable movements for each phase
• Demonstrate effective instructional skills for teaching
step aerobics classes
• Identify guidelines for injury prevention and client care
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Phases of a Step Class
• Warm up - gradually moving from floor to step
– On floor, floor to step combinations, to fully on step
• Pre stretch – standing stretches that may incorporate
step
• CV phase – raise intensity to training zone, using
choreography blocks, methods of raising intensity
• Cool down – gently return HR down
• Conditioning (see M8 BC)
• Post stretch – floor based stretches
Phases of a Step Class
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Warm-up
• Rehearsal for main phase
• Starts on the floor – gradually incorporates
platform
• Adequate mobilisation
• Include tibialis anterior
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Pre-stretch
• On or off the platform
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Phases of a Step Class
• CV phase – adapt to appropriate:
• skill level (balance, co-ordination)
• fitness level
• experience
• Cool-down
• Conditioning (optional)
• Postural muscles
• Post-stretch
• On or off the platform
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Injury Prevention
General Causes (summary)
• Poor Posture
• Poor technique
• Fatigue
• Speed
• Overuse
Specific Injuries caused
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Low back pain
Chondramalacia patella
Iliopsoas strain
Cartilage tear
Ankle sprain
Achilles tendonitis
Cueing
Verbal and visual (non-verbal)
• Visual cueing – Q signs examples:
• Watch me
• Hold
• March
• From the top
• Turn step
• Up, up, down, down
• Countdown - 4, 3, 2, and …….
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Cueing 2
• Verbal cues – types:
• Footwork – name the class leading leg
• Directional - forward/back, R/L – name the directions
your class are to go
• Numerical – countdown 4,3,2,1
• Nominal - name of step, name of arm moves
• Descriptive - up, up, down, down
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Cueing 3
• Visual cueing – types:
• Visual preview (demo)
• Body language
• Directional - POINT
• Numerical – finger count
• Facial expression
• Participants receive 70% of their feedback non-verbally
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Steps in Cueing
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Delete arms
Q sign - watch me (class in holding pattern)
Demonstrate move (visual preview)
Name the step
Give specific teaching and safety points, two to four
times max
Return to class move (smoothly without pause or
hesitation)
Countdown Visual & Verbal
Rename step, reinforce teaching and safety points
Add arm work (uncued)
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Other Skills
• Positioning
• Face the class as much as possible
• Attempt where possible to demo facing the class, if
it is necessary to turn your back to the class for
demo or transition, return to facing class for
visibility ASAP
• Correct step names
• Teaching and safety point for each
• Arm work
• Use resistance terms
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Session 3 Objectives
• At the end of this session, students will be able to:
• outline basic considerations when designing movement
sequences
• plan and implement an appropriately designed step
aerobics class
• demonstrate effective adaptations and progressions for
each movement
• demonstrate appropriate techniques for monitoring
intensity
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Planning a Step
Aerobics Class
Class Design
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FITT
Format variations
Conditioning
Stretching
Balance
Aerobic wave
Planned arm work
Continuous CV
Skills
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Adapt –progress
Education
Personal technique
Screening
Motivation
Attention to special
individuals
– Teaching/safety points
Planning a Step
Aerobics Class
Methods and Styles
– Positioning/visibility
– Personal strengths
– Simple versus
complex
– Voice projection
Choice of Choreography
– Free-style
– Add-on
– Inverse pyramid
– Linear progression
Planning a Step
Aerobics Class
Music Selection
– Speed 120-126 for main phase (relate to client fitness and
ability)
– Style, e.g. Reggae, salsa, current hits, 90s, 80s..
– ‘Audience’
Measuring Intensity – suitable for the clients
• Pulse
• RPE *** (most effective for a step class)
• Talk test **
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Session 4 Objectives
At the end of this session, students will be able to:
• teach a sequence of movements using appropriate and
effective teaching skills
• design a class plan for warm up and main phase Step class
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Flexibility
Flexibility
The ability to move or stretch through a large range of
movement around a joint
Benefits of optimal flexibility
• Good joint mobility
• Less chance of muscle injury
• Helps prevent low back
problems
• Helps maintain good posture
alignment
• Can improve sports
performance
Methods of Measuring Flexibility
• Sit and reach
• Straight leg raise
• Shoulder elevation
• Back extension
Factors affecting Flexibility
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Age
Gender
Joint Structure
Injury
Temperature
Muscle imbalances
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Flexibility Session
• Best performed as independent session – specific to
individual needs to improve joint mobility
• Should not be performed after a hard workout day
– 10-15min gentle aerobic warm up
– Warm room to increase pliability of muscle tissue
– 15-30 secs x 2-4reps
Types of Stretching
Static stretches
Held stretches
• Passive
• Active
• Active assisted
Dynamic
• Dynamic – ROM
movements used for sport
• Ballistic -   
Uncontrolled bouncing –
should be avoided
Static Stretches
Passive:
Using an outside force to generate the stretch; may be a
partner or a piece of equipment, even a part of the individual’s
body not involved directly in the stretch
Active:
Contracting the opposing muscle group tostretch the target
muscle, e.g contract the tibialis anterior to stretch the
gastrocnemius
Active assisted:
As active, only use an outside force to create more overload
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Advantages & Disadvantages
of Static Stretching
Advantages
• After 10-15 seconds, muscle
spindles
• become desensitised and
allow further
• stretch
• • Simple to perform
• • Individual is in control
• • Reduced risk of injury
• • Single rep of 30-60 seconds
seems long
• enough to improve ROM
Disadvantages
• May be boring
• If used exclusively, may not
be the optimal
• Technique for specificity of
training.
• Sports persons may be
better to blend it with some
dynamic
Dynamic Stretches
• Incorporates controlled active-ROM movements to
resemble sport
• The rhythmic nature of a controlled dynamic stretch has
a functional application
• Often performed after passive or active
stretching as the individual moves towards a
more active phase of the warm up.
Ballistic Stretching
Using uncontrolled swinging- or bouncing-type
movements in order to increase ROM
Disadvantages:
• Initiation of the stretch reflex
• No time for tissue to adapt to new length
• Inadequate neurological adaptation
• Soreness and injury resulting from improper and
uncontrolled swinging
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Principles of Overload
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Specificity
Reversibility
Overload
Individual differences
Progression
Relax as opposed to
contract
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Frequency: 3+ times per week
Intensity: to the point of tension
Time: 30 to 60 seconds
Type: Stretching:
– Passive
– Active
– Active-assisted
– PNF
Proprioceptors That Affect
Flexibility Training
Muscle spindles:
• Location: in the belly of the muscle.
• Reacts to stretching and will fire if the muscle is over-stretched,
stimulating the overstretched muscle to contract and shorten. This is
known as the stretch reflex
Golgi tendon organs:
• Location: in the aponeurosis (muscle/tendon junction).
• Reacts to any degree of change in tension in the muscle.
• Will fire if the muscle is placed under too much tension, causing it to
relax or switch off.
Joint Receptors:
• Location: at all synovial joints.
• Sensitive to directional changes, velocity of joint movements, high
tension in joint ligaments.
• May act with a reflex effect to produce a braking mechanism against the
overstress of a joint.
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Flexibility Guidelines
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Warm up properly
Perform stretching at least 2–3 times per week, ideally 5–7 days
per week.
3. Stretch all major muscle groups as well as opposing muscle
groups.
4. Focus on the muscles involved in the stretch, minimizing the
movement of other body parts.
5. Hold stretches for 15–30 seconds.
6. Stretch to the limit of movement, not the point of pain.
7. Encourage EXHALE to endpoint – then breathe through the stretch
8. Stretch the muscles in various positions,
9. Incorporate a mix of stretches that attempt to relax the target
muscle before going into the stretch.
10. Stretch gently after each vigorous workout to encourage relaxation.
11. Avoid pain in a stretch
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PNF Stretching
(Proprioceptive Neuromuscular Facilitation)
PNF: A method of “Promoting or hastening the
neuromuscular mechanism through stimulation of
the proprioceptors” (Knott & Voss, 1968)
PNF stretching involves numerous combinations of
contraction, relaxation and stretching of agonist
and antagonist muscles in order to increase ROM.
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PNF Advantages & Disadvantages
Advantages:
• Seems to achieve greater increases in ROM
• Better joint strength
• Better muscle balance
Disadvantages:
• Complex and time-consuming
• Needs good cooperation and understanding between partners to
avoid injury
• Possibility of initiating valsalva manoeuvre
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Direct MET
The theory behind Direct MET is as follows:
• Contracting a muscle under stretch may cause the
GTOs to discharge, so causing the muscle to relax.
• Isometric contractions alter the manner in which
muscle spindles respond; seem to decrease the
afferent flow of impulses from the spindles, thus
leading to a decrease in firing and so enhanced
ROM.
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Direct MET
Procedures for Direct MET for hamstrings
1. Partner secures opposite leg and passively stretches target
muscles for 8-10 seconds
2. Subject then attempts to press their heel to the floor
(isometric contraction as the partner uses shoulder to
prevent movement) for 8-10 seconds using 20-30% effort
and then relaxes
3. Repeat no. 1 above
This action can be repeated 3 times on each leg
N.B It is essential that there is good cooperation between
the subject and the partner in order to reduce the risk of
injury. The subject should always be in control over how
far the passive stretch should be taken
Indirect MET
• Indirect Muscle Energy Technique may be used in cases
where the muscle to be stretched is sore or recovering
from an injury
• Indirect MET is based on the theory of Reciprocal
Innervation.
– Muscles operate in pairs so when the agonist is
contracting, the antagonist is relaxing.
– By contracting the opposing muscle group it aids to
inhibit the muscle to be stretched
Indirect MET
Procedures Indirect MET for hamstrings
1. Partner secures opposite leg and gently passively
stretches target muscle for 8-10 seconds
2. The subject then performs an isometric
contraction of the quads and hamstrings (i.e. tries
to lift his/her leg higher) while the partner resists
the contraction by placing hands on the thigh
above the knee
3. Repeat no. 1 above
This action can be repeated 3 times on each leg
Summary
• A distinction must be made between pre/post
stretching and flexibility training
• For general population, use static stretching or
for an advanced class, use PNF, if desired.
• Some sports-specific activities may require a
combination of static and ballistic stretching.
(Always use static first.)
Summary
• To result in plastic deformation of a muscle, a static
stretch should be at least 30 secs. A low intensity warm
up of at least 15 mins should precede flexibility training.
• Increased ROM seems to come from two explanations:
(1) Mechanical elongation of muscle and connective tissue
(2) Reductions in levels of neuronal excitability
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Post Stretch
• The post stretch will take place after the Resistance
Training Section in M10 Summative Practical
• You will be required to teach one stretch from the list in
your manual
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Post Stretch
Teaching Methodology
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Identify muscle to be stretched (Name and location)
Educate; why stretch? Aim of stretch? Duration etc
Safely go to the floor
Perform stretch with TPS/SPS – maintain position for brief demo
only.
Safely get up –step by step talk client into position
Teach as you go (do not expect the client to remember lengthy
explanations)
Reinforce TPS and SPS with observation and correction of
alignment and technique
Avoid hands on correction if at all possible
Educate again: Any additional information pertaining to flexibility
techniques and muscle
sed.
Cue out stretch – advise client on safety getting up from mat.