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Teaching Aerobics Guide - Class Preparation
Step height should be dependent on participant's height and fitness
level and familiarity with Step Aerobics. Even athletes should limit
the step height to the lowest possible height until the coordination
is achieved on the step. Under no circumstances should the step
height be high enough to require a 90 degree or greater flexion
of the knee. A maximum of 60 degrees is sufficient for all higher
intensity levels.
Always ask if anyone is new to step. Keep a watchful eye on new
people to insure their adherence to safety standards. They may not
be aware of their limits yet. We all have a tendency to get complacent
over time so always instruct participants in the proper technique,
regardless if there are new people present or not.
Instructors should be conscious of the fact that the class will
try to follow your intensity level. Therefore, if you use more than
one-step riser, the class will follow even if they are not ready.
Considering all the classes that we generally do in a week, it's
not really necessary to use more than one riser. The additional
stress on your shins, knees and ankles may manifest itself in time.
As instructors we sometimes don't get the chance to follow ACSM
guidelines for alternate days of aerobic activity to heal properly.
Proper technique, enough sleep and proper diet are of utmost importance.
Before starting class make sure that all towels, weights or other
items are stowed under the board or at the wall so as not to provide
a hazard during class. Insure that each step participant has a minimum
of 25 square feet of space. In other words, a 5-foot by 5-foot area
with the step positioned in the middle of this area.
Begin with a progressive, limbering warm-up and stretch period
followed by stepping with a tap up then basic step up moves. Progressively
add arm and then leg changes. Observe the class's response to cueing.
This will give you an idea of the overall class experience level.
Adjust the class accordingly.
Face the class providing a mirror image of the moves. During such
maneuvers as turn step or over the top (not across the top), it
may be less confusing to the class and therefore easier for them
to follow if you face front. Remain flexible in your teaching style
and use common sense guided by the participant's perspective.
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