Applying the principles and variables of fitness to a group exercise session plan

When planning a group exercise session some or all of the following principles and variables of fitness should be incorporated: • Specificity (class must be matched to the needs of the participants’ to improve fitness). • Overload (Show progressions in the plan in order for individuals to gain improvements by working hard as required). • Progression (planning and delivery should show a class starting slowly and gradually increasing the amount of intensity and with overloading as appropriate).

• Reversibility (probably won’t show this as such, however the principle states unless there is progressive overload over the course of sessions then over a period of time adaptations may not be made or fitness gains could be reversed). AND use the FITT principles to add in detail: • Frequency (how often participants should take part in sessions). • Intensity (how hard the sessions should be – probably based on a mixed ability group with progressions/adaptations planned as required). • Time (for each component and session as a whole). • Type (what type of group exercise session it is and if it will focus purely on cardiovascular fitness or incorporate resistance/strength training or other components of fitness).

Methods of adapting group exercise

In planning and delivering group exercise, it is essential to understand methods of adapting exercises to increase or decrease intensity. This is to allow for the abilities of a mixed ability group. Using the principles of FITT (as highlighted above) adaptations can include changes to the following (dependent on class type): • impact • length of levers (for example arms overhead during an abdominal curl would increase intensity) • range of movement • repetitions • speed of music • rest (active) • complexity • changes of direction

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• resistance.

Agreeing goals and objectives for a group exercise session with participants

It is important to agree goals and objectives with participants of your group exercise session for a number of reasons, most importantly to ensure the session is suitable and effective for them. When planning, the session goals should be SMART (specific to participants’ goals, measurable, agreed with participants, realistic for all participants and with a time frame i.e., short, medium or long term). Objectives of a session should be relayed to participants at the start of class and they should be encouraged to adhere to the session programmes. For example the instructor may explain consistency will achieve greater results. Participants should also be encouraged throughout and at the end of class. A group exercise instructor should ensure they review their planned sessions at regular intervals with participants in order to reflect on how they might improve upon their teaching and assist participants further. Reviewing sessions can: • Allow for amendments to be made – future session plans should be based on feedback from participants. This will help participants’ enjoyment and adherence to future sessions.

• Assist in the progression towards individual participant and group goals. • Prevent plateau.

Using participant information to plan a group exercise session

Participant information affects planning the: • Overall aims of the session.

• Adaptations to be made to any session plans or exercises including alternative progressions/regressions.

Programming for different participants objectives

Participant fitness levels, age, demographics, specific goals and experience can all affect the overall type, aim and intensity of sessions. For example, a group over the age of 50 may require a lower intensity session compared with a group of experienced athletes. They might focus on motor skills and gentle movement patterns with less high impact activity.

In other words there might be a ’health’ focus over say an athlete who wishes to improve in their performance via higher intensity circuit training or indoor cycling. A different session or certain adaptations would certainly have to be planned for young people (13-18) or antenatal/postnatal participants. You should always work within scope of practice however and at times these participants may need to be referred to instructors with specialist qualifications. As mentioned earlier, gaining of participant information may lead to their deferral from the group exercise session or referral to another professional prior to commencing the sessions.

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