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Program Design/Sample Classes


Counteracting Momentum During Exercise

By Amy Ashmore, PhD | August 31, 2004 |

One of the most common mistakes exercisers make during strength training is
to use momentum. For everyday movements, the use of momentum is normal and adaptive. It is the body’s way of conserving energy, particularly during running, throwing or pushing activities. But during strength training, momentum is counterproductive because it decreases the work a muscle does, thereby decreasing the effectiveness of the exercise. What’s worse, it is dangerous to the joints and spinal cord, since it overloads these areas, causing unnecessary “wear and tear.”

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Cardiorespiratory Fitness Testing

By Jeffrey Janot, PhD | August 31, 2004 |

Imagine this scenario: A client comes to you for 6 months of training with the main goal of improving his cardiorespiratory endurance. Six months from now, how will you know if your training program was a success? Perhaps your client will say he looks and feels better. Maybe you will notice he is able to…

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Balance Your Act

By Gay Gasper | August 31, 2004 |

The BOSU® Balance Trainer has rapidly become part of our group fitness classes. Its versatility makes it a great addition to almost any format; however, it is essential to acclimate students to the dome’s uneven surface before warming up.
For a safe and successful class, teach participants how the body reacts on the BOSU by introducing moves that generate warmth in the muscles as well as the mind. This will help students adapt and feel more confident, opening the door to greater learning and participation.

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Throw Members a Curve

By Carrie Myers Smith | August 31, 2004 |

It seems that each week there’s a new 30-minute express circuit facility popping up. Curves®, Ladies Workout Express®, Liberty Fitness Centers®, Butterfly Life®, Why Weight?®, Slender Lady®, PACE®, It Figures! Fitness® . . . the list goes on and on. Why all the hype? “I’m busy and I don’t have a lot of time to…

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Something for Everyone

By Amanda Adams, PhD | May 31, 2004 |

Twenty years ago, if a friend said she was going to “aerobics,” you had a pretty good idea what that entailed. Today, however, that same person might attend any number and style of group exercise classes, including high-low, step, kickboxing, funk, hip-hop, cardio dance and circuit training, to name only a few. These diverse choices only scratch the surface. All of them can be mixed and matched to create fantastic format blends. While not a new concept, combination classes offer myriad benefits to instructors, program directors and participants.

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Sample Class: Cycle Circuit

By Mindy Mylrea | May 31, 2004 |

Indoor cycling integrates motivating music, mind-body synergy and unparalleled training benefits. The devotee accepts no substitutes. For others, however, indoor cycling feels more like an hour of pain and suffering than an hour of cardiovascular bliss. Instructors have done a wonderful job of putting this format at the forefront of fitness. Now it’s time to introduce cross-training to the die-hards, craft inviting classes for beginners and create a total-body workout that is inclusive and fun.

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The Best of Both Worlds

By Linda Freeman | March 31, 2004 |

How many times have you
heard students say, “I just don’t have
time to do strength training and yoga” or
“I’d like to try yoga, but I don’t think I can be still for that long”? Take away their excuses with an inspired combination. By adding resistance exercises to yoga,
you create a more active and results-oriented class. This time-efficient format appeals to participants who want both strength and flexibility benefits in one stop.

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Sample Class: Core Storm™

By Tim Borys | January 31, 2004 |

Many facilities offer some type of “core” or “functional” training circuit classes. While these may meet club members’ demands, instructors don’t always have formal knowledge of their subject. This can be detrimental. A successful circuit is designed with a goal in mind, and the exercises should reflect this. It is also important to consider participants’…

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Fitness Trends Report

By Patricia Ryan, MS | September 30, 2003 |

The IDEA mission to Inspire the World to FitnessTM begins with each of you. Your expertise in integrating equipment and fitness activities is the key to attracting and retaining exercisers.
The more people are attracted to—and retained by—your programs and facilities, the more people will exercise. Their participation helps build your business, which enables you to provide more programs and equipment. That is a circle of fitness worth completing for everyone.

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Plateau? Get Unstuck

By IDEA Authors | September 30, 2003 |

It’s bound to happen. After months of enjoying strength gains, weight loss and the wonderful feeling of growing more flexible, you suddenly feel stuck. All the exciting changes have come to a halt, and you feel frustrated and discouraged. Your great new exercise habits are in danger of lapsing into good intentions. What’s going on?

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Building Socialization Into Choreography

By Ken Alan | August 31, 2003 |

Creative choreography is both an art and a science. It can even act as a catalyst for social connections in older-adult classes. As participants age, developing new friendships can be difficult. People want to connect to other people—and group exercise provides this connection. Choreography is a perfect vehicle for social growth as well as physical…

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Find Your Balance With the BOSU® Balance Trainer

By IDEA Authors | March 31, 2003 |

No two ways about it: Functional balance training is hot. This progressive concept has permeated all aspects of fitness, sports and elite athletic training and often brings with it a prop or two. Whether you are the type of person who hops on the balance trainer without a second thought or the type who prefers…

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Golfing After Total Hip Replacement

By C. Fiscella | February 28, 2003 |



By Catherine Fiscella, MS

Golfing After Total Hip Replacement
Understanding this surgery and how to tailor a postrehab training program for it will prepare you and your active client for success.


ach year, more than 850,000 total hip replacements are performed worldwide. The number continues to grow, and the patient population continues to diversify. According to the American Ac…

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Exercise Progressions for Seniors

By Brett A. Pruitt | February 28, 2003 |

While I loved him dearly, I remember my grandfather as a very pessimistic man. He would regularly tell me that getting old inevitably led to the body breaking down, one thing failing after another, until you finally died. In his view, getting old was unchangeable.

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Ankle Flexion and Extension

By Sue Hitzmann, MS | February 1, 2003 |

Because the ground constantly has variables, human feet need to adapt to their interface with it immediately on contact. In normal function and anatomical position, the ankle joint has extension (dorsiflexion) and flexion (plantar flexion). All other movements in the ankle region are created by the foot’s dynamic joint structure. The ankle is composed of…

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BOSU Workout

By Douglas Brooks, MS | January 31, 2003 |

You’ve probably seen it and even tried some moves on it within the past year, but have you considered the functional training implications of the little blue half-dome called BOSU? If you haven’t, it may be time to invest a bit of brain power to customize a program for yourself and those clients who say…

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What Older Adults Want

By Alexandra Williams, MA | October 31, 2002 |

At the 2002 World Fitness IDEA® convention, held this past summer in San Diego, the hot topic among attendees was teaching older adults. As all of this year’s IDEA award recipients emphasized in their acceptance remarks, not only is it cool and fun to teach the older-adult population, but it’s prudent as well. With the baby boomer wave cresting, teaching older adults really is an investment in your own future!

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Double Trouble: Partner Training

By Aileen Sheron | June 30, 2002 |

How would you like to increase the popularity of your classes? Do you also want to teach in an environment in which you and your students feel challenged and enthusiastic and share a great sense of accomplishment and belonging? The “Double Trouble” paired-training concept can help you achieve these goals. In this innovative workout, participants pair off and train together, often sharing the same piece of exercise equipment and raising each other’s motivation to new heights!

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Big Bang Exercises

By Paul Chek | March 31, 2001 |

Your participants rush to the gym in the early morning,
during their lunch hour or after work, desperately trying to stay fit, keep the fat off or simply feel better about their bodies. Pressed for time and wanting results, many exercisers are after something new—an exercise that delivers more or is better than other exercises.

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