Kickboxing Aerobics Manual
American Muscle & Fitness Kickboxing Aerobics Manual
AMERICAN MUSCLE & FITNESS
KICKBOXING AEROBICS INSTRUCTOR
by Gregory Ladd
1988 AAU MR. INTERNATIONAL 1987 AAU MR. NORTH AMERICA
Copyright 2002-2009Legal Disclaimer
The Author accepts no liability for actions influenced or taken by anyone that reads this manual or receives a certificate of satisfactory completion of the American Muscle & Fitness Kickboxing Aerobics Instructor Certification Program (AMFPT). This manual is meant to inform, entertain and educate the reader. The reader should independently verify any errors or omissions. The reader accepts sole responsibility for any use or misuse of the information contained herein. This text may not be reproduced except where noted within, or by written permission of the Author.
Welcome to the American Muscle and Fitness Kickboxing Aerobics Instructor Certification Program. Since you are pursuing a career as a Kickboxing Aerobics Instructor, you will have to decide whether you are going into business for yourself or if you will work for someone else at a public or private health club. Either way, the pay is as much as $100 per hour and the work is rewarding. If you have never attended a kickboxing class, enroll in one so that you can learn the precise movements in a hands-on setting before teaching classes yourself.
Your customerís want you to help them achieve their desired results quickly, comfortably and safely. Most health clubs now require you to obtain certification and insurance before they allow you to teach classes on the premises. Certification lets club managers and owners know that you have completed a recognized course about how to teach kickboxing aerobic routines to their members properly, so that you donít injure someone because you lack proper training yourself. This manual will show you all the basics to becoming a safe, successful and prosperous Kickboxing Aerobics Instructor.
A kickboxing aerobics instructor wears many hats. Always a coach first, students come to rely on him or her as a friend, confidant, psychologist, technician, problem solver, time manager, and businessperson. Keep in mind that you are in business to make money. Your current customers must become a constant source of referrals. Their excellent results will speak volumes about your expertise. When a studentís friends start to notice the improvements theyíre making in their physique, naturally he or she will brag about the great Kickboxing Instructor that they have (you), and the wonderful job that you are doing for them. They will also tell friends about any negative experiences. That can kill your business in a hurry if word gets out that your classes are poor or students are getting injured. Always do the right thing, and be aware of your language (never swear or curse) and statements that can be perceived as sexual harassment, especially in todayís litigation crazy world.
In order to determine their readiness for physical exercise, each student must fill out a health questionnaire and waver before you teach them (see following page). You can make copies of this one and have students fill it out. Just add your name and/or gym name. The completed form should be kept in your files. Always protect yourself from any potential legal suit by purchasing a good insurance policy in case something does go wrong. The cost is usually only around $170-$220 annually for a $1,000,000 policy. You can contact the "Sportsfitness.comí" or the "National Health Club Association," at 1-800-765-6422, for more information and a policy. Let your insurance agent know that each customer fills out a waiver form. Read the waiver to each student and go over it with him when they enroll for the class, or it may not be considered valid in court if you ever have to go. Use common sense in every situation, and if you think someone is going to cause a problem in the long run, decline to take that person as a customer. There are plenty of people who will want to be taught by you, and you wonít have to explain to a potential new student about a negative rumor they heard. That would start your relationship off on the wrong foot. Remember that your students will quickly become your friends.
Kickboxing Aerobics classes are not martial arts classes, so you do not need to be a Karate instructor in order to be a successful kickboxing aerobics instructor. Students who participate in the Kickboxing class should not be provided with martial arts or self-defense instruction. They need professional instruction in kickboxing techniques for the creating fitness, endurance, and to sculpt the physique. There are Karate schools available for martial arts training.
Another aspect of any kickboxing aerobics instructorís responsibility is to take a CPR course and know basic first aid. If someone does have a cardio-vascular accident, you may be able to help him or her while someone else dials 911. I recommend that you take a CPR class for your studentís benefit. It is not a requirement of this program (you are not a paramedic), and it is doubtful that you will ever have to apply it.
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE
READ CAREFULLY AND CIRCLE YES OR NO IF IT APPLIES TO YOU.
YES NO 1. HAS YOUR DOCTOR EVER TOLD YOU HAVE HEART TROUBLE?
YES NO 2. DO YOU FREQUENTLY HAVE PAINS IN YOUR HEART OR CHEST?
YES NO 3. DO YOU OFTEN FEEL FAINT OR HAVE SPELLS OF DIZZINESS?
YES NO 4. HAS A DR. EVER SAID YOUR BLOOD PRESSURE WAS TOO HIGH?
YES NO 5. HAS YOUR DR. EVER TOLD YOU THAT YOU HAVE A JOINT OR BONE PROBLEM, LIKE ARTHRITIS, THAT CAN BE AGGRAVATED BY EXERCISE?
YES NO 6. DO YOU HAVE BACK OR NECK PROBLEMS?
YES NO 7. IS THERE A GOOD PHYSICAL OR PSYCHOLOGICAL REASON NOT MENTIONED HERE WHY YOU SHOULD NOT FOLLOW AN ACTIVITY PROGRAM IF YOU WANTED TO?
YES NO 8. ARE YOU OVER AGE 65 AND NOT ACCUSTOMED TO PHYSICAL EXERCISE?
IF YOU ANSWERED :
YES TO ONE OR MORE QUESTIONS:
IF YOU HAVENíT RECENTLY DONE SO, CONSULT WITH YOUR DR. BY PHONE OR IN PERSON, BEFORE INCREASING YOUR ACTIVITY LEVEL! TELL HIM WHAT QUESTIONS YOU ANSWERED YES TO ON SURVEY. AFTER MEDICAL EVALUATION, SEEK ADVICE FROM YOUR DR. AS TO YOUR SUITABILITY FOR: UNRESTRICTED PHYSICAL ACTIVITY, PROBABLY ON A GRADUALLY INCREASING BASIS; RESTRICTED OR SUPERVISED ACTIVITY TO SUIT YOUR NEEDS, AT LEAST INITIALLY. IF YOUR DOCTOR IS AWARE OF THE PROBLEM, PUT YOUR INITIALS AND A NOTE NEXT TO THE QUESTION (S) YOU ANSWERED "YES" TO, EXPLAINING WHY IT IS O.K. TO PROCEED WITH CAUTION.
NO TO ALL QUESTIONS:
IF YOU ANSWERED ACCURATELY, YOU HAVE REASONABLE ASSURANCE OF YOUR PRESENT SUITABILITY FOR A GRADUATED EXERCISE PROGRAM. IF YOU HAVE A TEMPORARY MINOR ILLNESS, LIKE A COLD, POSTPONE INCREASED ACTIVITY.
YOU AGREE TO THE TERMS OF THIS RELEASE FORM. TRAINING AND EXERCISE IS A STRENUOUS ACTIVITY. YOU, THE GUEST/STUDENT/MEMBER, ARE AWARE THAT YOU ARE ENGAGING IN PHYSICAL EXERCISE AND THAT THE USE OF EQUIPMENT, TRAINING AND INSTRUCTION, COULD CAUSE INJURY TO YOU. YOU ARE VOLUNTARILY PARTICIPATING IN THESE ACTIVITIES AND ASSUME ALL RISKS OF INJURY THAT MIGHT RESULT. YOU AGREE TO WAIVE ANY CLAIMS OR RIGHTS YOU MIGHT OTHERWISE HAVE TO SUE _______________________, OR ANY AGENT, EMPLOYEES OR INSTRUCTORS, OR __________________________, FOR INJURY TO YOU AS A RESULT OF THESE ACTIVITIES. IT IS ALWAYS ADVISABLE AND RECOMMENDED TO CONSULT YOUR PHYSICIAN BEFORE UNDERTAKING THIS OR ANY EXERCISE PROGRAM.
GETTING STARTED IN YOUR KICKBOXING AEROBICS BUSINESS
You can either work for an established aerobics studio in a commercial gym, or rent storefront space in a high visibility location and start teaching classes on your own. Both approaches have advantages and drawbacks. If you work in a club, youíll be working for someone else, but you wonít have any overhead or the headaches that come with running your own business. If you start a studio from scratch you will have a few lean months until your business becomes established, but the potential is greater for self-employed individuals to earn higher incomes. Many experts recommend that you have enough cash on hand to meet expenses of at least six months when starting a new business.
The income for all aerobics instructors is excellent. Health clubs will pay you about $25 for each class you teach. Very few jobs pay $25 an hour. The classes are 45 minutes to an hour long. You may only be able to teach three classes a day, which amounts to about $380 weekly salary. If you fill up your own studio with twenty students three times a day, charging $5 per session (the low-end rate), you can earn around $300 a day! If your rent, heat and other expenses are $1200 per month and your gross income is $6000, you can pocket approximately $4800 a month. Thatís over $50,000 annually net pay potential versus about $1500-$2000 a month average working for someone else. The reality is that you will probably be running as many as eight classes each day, seven days per week. Since you wonít be able to teach them all, youíll have to recruit instructors from the student ranks so that you can run the business. The most sensible approach is to start off in a gym or studio to build up a following and then venture out on your own.
The advantage of opening your own studio is that you can pay someone $25 per class and keep all the profit, just like the gym that you worked for. Itís called leveraging your time. There are only so many hours in the day that you can trade for pay. When you hire assistants you donít even have to be there to make money. It becomes automatic.
Should you decide to go into business for yourself, you will need to go to the County Clerkís office and file a "Doing Business As" certificate, or D.B.A. You will be asked to select a name for your business. Try choosing a name that describes your business, like, "Barbís Aerobics Studio," or, "Edís Kickboxing Aerobics," so that when people read your business card they know exactly what you do.
You will be assigned a tax identification number (usually your social security number) and you can write off your business expenses against your income at tax time. You may be required to file quarterly tax statements if you are making a lot of money, because the government doesnít want you to have their money for any longer than you are entitled. Start keeping track of your expenses and keep all of your receipts. Keep a record of all of all training fees received and if you know any accountants, talk to one about setting up your business.
Even before you open, make some business cards on your computer (buy the peel off cards at Staples) with your phone number and start leaving them everywhere. Pass them out to your friends. Make sure to tell everyone you meet about your new business and ask if they know anyone who might be interested in taking your kickboxing aerobics class.
Set your rates up as a base per class fee, for example: $5-10 per class, and create packages based on that rate. The key is to reduce the overall cost of each class to the student if they purchase more sessions in advance. Each class should generally run 6-12 weeks at a time, six days a week. Thatís a lot of aerobics, but youíll be in great shape yourself at the end of the session! Make up some brochures and flyers to disburse to potential students. Try to be as consistent as possible with rates so that each student pays the same amount or you may end up in trouble when you invite them all to a party and they start talking. Donít be afraid to raise your rates as you get busier. An extra dollar per session, from 10 students who attend your class three times weekly, equals $1440 yearly in additional income. You are running a business and are entitled to make a profit from your efforts even though you may have developed friendships with your students. Since now they are friends, they will understand your need to raise prices from time to time.
You must be prepared to teach and offer a variety of kickboxing class levels, from lower intensity beginnerís classes full blast all out classes. You can mix and match components of all the kickboxing exercises for any class. You may wish to have studentsí graduate from beginner to intermediate and then advanced classes. Students should be counseled on the value of "graduating" to the more intense classes from the lower levels for liability and safetyís sake. You could even have a small graduation ceremony as each student progresses. Corny gimmicks like those are great relationship builders and you want your students to stick around for a long time.
MARKETING YOUR BUSINESS
New business owners should try advertising in local penny savers, newspapers, the Internet, and fitness magazines to develop your student base. They are inexpensive ways to attract customers. When you finally retain your first group of customers, ask for referrals. Hairdressers, hospital workers or restaurant employees always come into contact with a lot of chatty people who like to gossip. They will be your best references. If you can get a student who works in any of those fields, your aerobics business will really take off!
Your best income and long term financial security will come from having each student sign and pay for a long term training contract. Have them pay all the fees up front and let them know that your cancellation policy is at least twelve hours notice or they will lose any scheduled class that they miss. If you have already received the money for the missed session, you simply deduct the session as if the individual had trained. A pre-paid package will be more economical for the customer than a daily rate. If you charge $75 for an 8-week package of three sessions weekly to 20 students, you will earn $1500 for the class. At the rate of five classes daily, you will earn $15000 for the two-month period. Most students will graduate to the next class. Promote it heavily as the end of the current program approaches. Set up a table at the back of the room the last couple of sessions to renew current students. Give them a discount for signing up again. Always provide refunds for those that ask, but find out their reasons so that whatever the problem is can be remedied in the future.
It is in your best interest to give students a written copy of all your rules and post them on the wall of the aerobics room so you both know what your obligations are from day one. Have them sign it and keep a copy on hand. This will prevent misunderstandings and hard feelings in the future. Take a look at the fun "Ten Commandments of Aerobics." You can use this sheet and print copies to hand out to students to review. Both of you will be referring back to it from time to time. Always let the customer know the rules up front.
Make sure to collect all the fees ahead of time. The ability to process credit cards will greatly enhance your income. Ask your bank about getting a credit card machine when you open your business account if you own a gym or open a training salon.
When you get too busy you must develop a young instructor to pick up the slack and start taking your extra classes. Often someone who is taking a class will make an excellent instructor. Hire a fit young guy or gal and introduce them to your current students. Tell them that he or she is your assistant, and they'll be teaching classes, too. Pay your new help $25 an hour. This way, you can leverage your time and make money even when you're home relaxing!
Eventually you should groom two or three helpers so you don't have to teach any classes yourself. Try to sell your aerobics services to a local health club at that point, especially a new club opening up. They'll welcome your help with their staffing problems. I hope these ideas give you a new way to look at your aerobics business.
THE TEN COMMANDMENTS OF AEROBICS
1. Thou shalt always be ready to exercise at thy appointed time.
2. Thou shalt call at least twelve hours ahead to cancel or pay full price for thy missed session.
3. Thou shalt do all that the trainer tells thou with no murmuring.
4.Thou shalt eat the way thou are commanded to by thy teacher.
5.Thou shalt not bounce any checks lest thou pay a $20 fee for it.
6. Thou shalt tell all of thy friends about the wonderful things thy teacher has done for thou.
7. Thou shalt not use foul language or take the name of God in vain.
8. Thou shalt cheerfully and joyfully attend thy aerobics sessions, and reflect lovingly upon them.
9. Thou shalt get good results and blessings if thou doest all thy teacher commands thee.
10. Thou shalt have curses (fat and weak) if thou failest to follow any of thy teacherís commands.
Thy mark______________This day________________
Here are the questionnaires that your students should fill out and sign. The first one should be filled out during your initial conversations with the customer. Read each question to the student and make sure they understand it. Have them tell you the answer verbally, then let them check the appropriate box.
The second assessment form should be used as a measuring stick after several weeks of training to determine whether or not you are meeting their expectations.
Sometimes people may not feel comfortable telling you that they donít like some aspects of their class because they like you, but you may lose them if the issues are not addressed. You will be unaware there is a problem until they suddenly stop showing up for classes with you. Thatís the hard way to find out they are not happy, so use these assessment sheets and administer them frequently.
The feedback from questionnaires can help guide the direction of your business. When you get a glowing response, always ask the student for a referral. Tell them thereís always room for one of their friends in the class. If someone is not satisfied with his or her routine, be flexible and let him or her know that the workout is for him or her, so you can make any changes they want. Never be dogmatic or pig headed. Training is customer service, and keeping your customers happy is your number one priority. Your livelihood depends on it.
PHYSICAL IMPROVEMENT ASSESSMENT FORM
WEIGHT: DESIRED WEIGHT: BY (DATE):
WOULD YOU DESCRIBE YOURSELF AS (CIRCLE ONE): ACTIVE OR SEDENTARY?
HAVE YOU BEEN ABLE TO ACHIEVE GOOD RESULTS WITH TRAINING AND DIET IN THE PAST? (CIRCLE ONE)
YES NO NEVER TRAINED
IS YOUR JOB PHYSICALLY DEMANDING OR DO YOU SPEND A LOT OF TIME SITTING? (CIRCLE ONE) ACTIVE SITTING
WHERE ARE YOU ON THIS SCALE?
LEAN 1 2 3 4 5 6 7 8 9 10 FAT
WHAT DO YOU WANT FROM AN AEROBICS PROGRAM? (LOSE WEIGHT, TONE UP, ETC.)
HOW MUCH TIME CAN YOU DEVOTE TO AEROBICS EACH WEEK (HEALTH EXPERTS RECOMMEND 3-5 HOURS OF EXERCISE PER WEEK FOR OPTIMUM RESULTS)? 1 2 3 4 5 HOURS
ARE YOU WILLING TO FOLLOW ALL INSTRUCTIONS TO THE LETTER FOR 8-12 WEEKS IN ORDER TO ACHIEVE YOUR GOALS?
DID YOU KNOW THAT NUTRITION IS AT LEAST 80% RESPONSIBLE FOR WEIGHT GAIN OR LOSS, EVEN WHEN EXERCISING (BED RIDDEN OPTIFAST PATIENTS ROUTINELY LOSE 100 POUNDS WITHOUT EXERCISING)? YES NO
WHAT SERVICE DO YOU EXPECT FROM AN AEROBICS INSTRUCTOR?
AEROBIC CLASS FEEDBACK FORM
DO YOU FEEL LIKE YOUíRE GETTING THE RESULTS YOU WANT FROM YOUR CLASSES (ALTHOUGH, THEYíRE NEVER FAST ENOUGH)? YES NO
IF NOT, WHAT DIRECTION DO YOU FEEL WE SHOULD MOVE IN? (EXAMPLE: MORE MOTIVATIONAL TALKS, NEW ROUTINES, ETC.)
WHAT DO YOU LIKE ABOUT YOUR AEROBICS PROGRAM (EXAMPLE: PACE, EXERCISES ETC.)?
WHAT DO YOU DISLIKE ABOUT YOUR AEROBICS TRAINING?
WHAT WOULD YOU LIKE TO CHANGE IN YOUR AEROBICS TRAINING?
WHAT DO YOU WISH TO KEEP THE SAME?
WHAT AREAS DO YOU FEEL YOU WOULD LIKE TO FOCUS ON?
DO YOU PREFER SPONTANEITY OR A ROUTINE THAT YOU CAN SETTLE INTO?
LIST ANY "MUST" OR "MUST NOT" DOíS:
WHAT OTHER SERVICE WOULD YOU LIKE FROM YOUR AEROBICS INSTRUCTOR?
Here are the scientific components of fitness and exercise that are the basis for any exercise or training program, including aerobic dance. It also helps to know these gems when answering your well-informed studentís fitness questions.
Fitness is defined as a combination of aerobic, strength, flexibility, and cardio-vascular endurance that allows one to perform physical activity free from injury, well above sedentary levels. Fitness should also include excellent health, but does not necessarily. Some individuals with chronic illnesses or injuries may be quite fit aerobically.
The general components of fitness are: 1.) Agility; 2.) Cardio vascular / cardio respiratory endurance; 3.) Dynamic balance; 4.) Explosive strength; 5.) Flexibility; 6.) Freedom from disease; 7.) Freedom from injury and stress; 8.) Limit strength; 9.) Local muscular endurance; 10.) Percent body fat; 11.) Preventative past lifestyle; 12.) Speed endurance; 13.) Starting strength; 14.) Static balance; 15.) Strength endurance; 16.) The mirror and photo progress comparison test.
Strength is defined as one's capacity to apply maximum muscular force within structural, anatomical, physiological, biochemical, psychoneural, psychosocial, and environmental constraints.
Limit strength is the muscular force that in individual can apply to an object eccentrically, statically, or concentrically, over a given unit of time, or for a number of repetitions, usually one. An example is a one-rep maximum on the bench press.
Starting strength is one's capacity to enervate a muscle's cells all at once, immediately, such as in throwing.
The six components of strength that can be augmented through resistance training are:
1.) Eccentric or deceleration strength; 2.) Transition or static strength; 3.) Pushing off or concentric strength; 4.) Speed strength; 5.) Limit or absolute strength; 6.) Maximum force applied to an object.
Agility is the ability to change physical direction of the body in a short period of time using explosive strength, dynamic balance, limit strength, and starting strength, like when a football player executes a play.
Flexibility is not as important as strength in a stretched position. Flexibility in athletics is more important than in every day situations.
Propioceptive neuromuscular facilitation (PNF) is a form of resistance training that builds strength in a stretched position.
There are four technologies of fitness equipment are:
1.) Constant resistance devices that keep the resistance on a muscle uniform throughout the range of motion (like a bench press machine); 2.) Variable resistance devices (like Nautilus machines) which vary the resistance through the range of motion; 3.) Accommodating resistance devices (like Hydra Fitness and Life Fitness) that control the speed of contraction; 4.) Static resistance, or isometric, which contract the muscles without movement.
There are eight fitness technologies: 1.) Heavy weight resistance training; 2.) Light resistance systems like exercise bikes, rowers, stair climbers and aerobic dance; 3.) Psychological techniques like hypnosis or mental imagery; 4.) Therapeutic techniques like ice, heat, massage, ultra sound, and whirl pools; 5.) Medical support such as Chiropractors, drugs, and medical monitoring; 6.) Bio-mechanics or skill training; 7.) Diet; 8.) Supplements.
The body fat percent considered good for men is 8-12 %, while 12 to 16% is considered good for women. Clinically obese values for men are 30% and for women are 35%. Chronically obese numbers for men is 25% and for women is 30%.
The causes of over training or over use syndrome is either too great a frequency, or too great an intensity or duration of exercise over a given period of time, to allow for systemic and / or localized recovery. Shin splints are a slight tearing away of the gastrocnemeus from the tibia.
A pump in a muscle is experienced when blood is shunted away from the spleen and organs and toward working muscles during exercise, thus providing oxygen and nutrients, and removing waste products and carbon dioxide.
Lactic acid build up and connective tissue trauma cause post exercise muscle soreness. Hydroxyproline is an enzyme released from connective tissue that causes delayed onset muscle soreness (DOMS) from about 24 to 48 hours after exercise. It can be reduced by using a whirlpool or warm bath immediately after training, or through massage, or by over the counter anti-inflammatory agents. Easing into an exercise routine or aerobics class as a precaution reduces or eliminates delayed onset muscle soreness.
Diastole and Systole are the upper and lower values on a blood pressure test, with normal values ranging from 60 to 80 Systole to 90-139 Diastole.
The five components of cardiovascular endurance are: 1.) Heart rate; 2.) Stroke volume; 3.) Ejection fraction of the left ventricle; 4.) Maximum oxygen uptake; 5.) Gas exchange efficiency of the lungs.
MUSCLE FIBER TYPES
There are three major muscle fiber types. Fast twitch provides explosive strength and has the greatest capacity for hypertrophy. Intermediate twitch fibers allow medium speed contractions, usually in the twelve to twenty repetition ranges with a medium weight. Slow twitch, or endurance fibers, provide contractions during twenty-five rep plus exercises performed in slow, continuous fashion while weight lifting. They make long term endurance and aerobic sessions possible. The slow and intermediate muscle cells have less capacity for growth than fast twitch. Each type is laced throughout the muscle, and research has shown the ability of one type to transform into another type because of specific training.
It is necessary to understand muscle fiber types in order to develop a routine for each individualís goals. The three basic muscle fiber types are called fast (pennate), medium (bi-pennate) and slow twitch fibers (fusiform).
Fast twitch fibers are responsible for explosive movements such as sprinting, moving heavy weight, boxing, football etc. They will grow, or hypertrophy, to a much higher degree than medium or slow twitch muscle fiber and will respond best to 70% of one rep maximum weight or above. Muscle cells can also split or divide, but they mainly enlarge. Usually heavy, explosive training in the 1 to 12 repetition range builds mass.
Medium and slow twitch muscle fibers donít have the capacity for great size increases that fast twitch muscle fibers do. Examples of athletes with a lot of slow twitch fibers are marathon runners, tri-athletes or endurance competitors like Tour De France cyclists. They are lean and defined, but not heavily muscled. Woman do not usually wish to develop a lot of muscle mass, so it is best to avoid training fast twitch muscle fibers by employing light weights and long duration training. It helps when creating exercise routines to help meet your studentís divergent goals.
Physical trainers generally refer to only fast and slow twitch muscle fibers. Muscle fibers can actually change from fast to slow twitch and back again, depending on training modality. That is an important point to remember if someone is training for a specific goal. A football player should always train explosively for short periods. A marathon runner should only train slowly for long workouts. A bodybuilder would lift heavy weights for explosive, short interval training. A fat reducing routine for someone who doesnít want added muscle mass requires extremely light, high repetition training, like step or low impact aerobics.
THE MUSCULAR SYSTEM
As a kickboxing aerobics teacher, you will need to know the basic muscle groups of the body. Here is a synopsis of the major muscle groups and how they work. Letís start at the head and work our way down.
The muscles in the sides of the neck are called the sterno mastoids, which hold the head up and rotate it. In the front of the body, beneath the neck, there are the pectoralis major and minor commonly called pecs/chest. Their job is to push objects away from the body. The deltoids, which cap each arm and attach it to
the shoulder joint, are a three-headed muscle with the anterior, lateral and posterior heads. The deltoids raise each arm to the side and overhead. Beneath that, on the front of the arm are the biceps (curl the arm) and on the back of the arm are the triceps (straighten the arm). The forearm is made up of the brachialis on the top and the extensor carpi on the bottom of the forearm that curl the hand up and down.
Below and behind the neck are the trapezius muscles or "traps." These are responsible for the shrug motion. Down the back below the traps, there is the Latisimus Dorsi that gives the back its V-shape. Other muscles included in the upper back are the rhomboids, Teres major and minor, sub-scapularis, super-spranatis and infra-spranatis that hold the arm and shoulder joint together and are involved in pulling things towards you from the front. They are generically referred to as the rotator cuff. Beneath those muscles are the spinal erectors or lumbar, located in the lower back. They keep us upright or bring one to the standing position after bending over. The gluteus maximus is the buttocks, used in extending our legs and standing straight. The biceps femorus are located under the glutes, commonly called hamstrings, which kick the heel up towards the buttocks. The gastrocnemeus and the soleus make up the calf muscles and allow us to stand on tiptoe and jump.
This short lesson should be enough to help you answer questions about what a particular exercise or muscle group does. Here is a rule to help you determine what muscles a machine or exercise works even if you have never used or seen the machine or exercise. Always remember that muscle fibers twitch, or shorten. This is called a concentric contraction, which causes pushing or pulling. Static contractions are isometrics, where a muscle or group of muscles pushes against an immovable force. The third type of contraction is concentric, or negatives, a controlled lowering of a weight. Remember the rule, muscles always pull on levers (bones) by shortening to cause movement, even when the movement requires pushing.
Please study the following diagrams and memorize only the major muscle groups mentioned above.
INTENSITY VS. VOLUME
The Nautilus Company and a Mr. Universe, Mike Mentzer, came up with a high intensity, one set per body part training system. They said it was the only way to train for muscle mass increases or anything else, for that matter.
While Mike lobbied for hard, short and infrequent training (which is correct up to a point), many trainees were thriving and growing on longer duration, high volume systems. It was in Nautilusí best interest to limit a personís training session to ten minutes so that each Nautilus Center could accommodate a greater number of members. Come on, ten minutes of exercise is really just a warm up. Many folks fell for the ruse, though.
In the real world, thirty minutes of hard, fast exercise in an aerobic dance class is about right. Students can perform additional stretching, warm ups and cool down before and after your session. Often one of the students leads this segment of the session. You can schedule many more appointments following this guideline. More than 30-45 minutes will cause you to run out of time. You will have to move classes as quickly as possible, almost rushing them out the door (tactfully) feeling well exercised and happy, if you want to be successful. Remind students of their next class with a smile as they go. End every session on a positive note by telling them how well they did. Recap their workout and emphasize the high points or any breakthrough they had.
If someone wants more muscle, they should attend a class with weights, 10-20 reps per movement, and gradually increase the intensity after breaking them in for the first two or three sessions. There is a class of proteins that protect muscle cells from the by-products of exertion, heat damage, formaldehyde, alcohol, and lactic acid. These are called, not surprisingly, protector proteins. They take about a week to fully develop. During the break in period, the size and number of muscle, heart, and lung cell mitochondria are also increasing. That is why stamina and endurance increases rapidly after commencing training. It is also why muscular adults are leaner than those with little muscle tone are. Mitochondria convert chemical energy into muscular movement. There is a slight amount of muscular tension at all times in the muscles to maintain the bodyís 98-degree temperature.
SPOT REDUCING REVISITED
For years scientists and exercise physiologists said that there was no such thing as spot reducing. Arnold Schwarzenegger, in his book, Encyclopedia of Modern Bodybuilding, said, "Exercise authorities tell us there is no such thing as spot reducing. But there is something that LOOKS like spot reducing." He then went on to detail how it works in real life. He was right.
It turns out that when you increase blood flow to a muscle group during exercise, the high level of adrenal hormones in the blood stream act forcefully on the fat tissue surrounding the working muscle. This increase allows the proximity fat deposits to be broken down quickly and used as an energy source by the working muscle.
An effective way to take advantage of this new information is to train the area or muscle group several times a day for five to ten minutes with a moderate resistance, pumping routine. This will work especially well for the thighs, hips, glutes and abdominals. A good way to get quick results for your students is to start the session off by training the body part they wish to reduce, and by finish the workout with it, too. For example, if you are running a "buns" class, train the buns at the beginning, middle and end of the session. If you teach an "abs" class, do the same with that groupís training.
AB TRAINING MYTH
Many infomercials for stomach training equipment talk about training the upper and lower abs. Always remember this: ANY SIT UP, CRUNCH, OR LEG RAISE WORKS THE ABDOMINAL MUSCLES FROM TOP TO BOTTOM! Fred Hatfield, Physiologist and author of many weightlifting books including the ISSA certification manual, even appeared on an infomercial and talked about upper and lower abs. If you have read any of his books, he states that there is no way to isolate top or bottom abs. He may have had a vested interest in the ab machine he was selling. Who knows?
To help prove this, do a little experiment. The next time you do any ab exercise, reach down and touch the stomach muscles to see where they tense up. You may be surprised to find that they are hard as a rock from top to bottom, no matter what exercise you do.
The only part of the midsection that can be isolated in addition to the abs is the obliques, or love handles on the sides. Lying side leg raises, side crunches and side bends for 3-5 sets of 20 to 40 reps are the best remedy (beside diet) for them.
AEROBICS AND WEIGHT LOSS
Weight loss training involves high volume, high repetition or duration exercises, sometimes incorporating as many as 1000 repetitions per workout with an ultra low weight or no weight. Aerobic dance exercise classes provide an excellent high volume, weight loss training system. Circuit training with a moderate resistance also works well for some individuals when weight loss is their goal.
The main focus for weight loss should always be diet, although exercise and diet go hand in hand whatever the goal may be. Most people in the over weight category will need to start with a very easy, low intensity work load in order to fully gauge their degree of cardio-vascular fitness, or lack of it. The first session should last no more than five or ten minutes of actual aerobic exercise. Overweight people may have underlying health problems such as cardiovascular disease or other unknown conditions, which may be exacerbated by any exercise. Always have them sign off on the health questionnaire and waiver form and explain to them that they need to start off with a very easy and short beginner kickboxing aerobic session, and gradually increase the training volume over a period of days and weeks. They can advance to a more intense class after six weeks.
Aerobic kickboxing classes are the ultimate high repetition system that can develop definition by training primarily slow and fast twitch muscle fibers. As you recall, slow twitch muscle fibers have little capacity for growth or hypertrophy. Woman (and men) wonít have to worry about gaining bulk from your low speed beginner classes. This training will also increase the number and size of mitochondria in the muscle cells, which are responsible for burning fat and transforming it into energy. Make sure you tell them about that feature of aerobics.
Fast twitch muscle fibers will respond to the explosive kicks and punches that the intermediate and advanced classes will employ. These create real muscular gains and enhance the physique. Just look at Bruce Lee!
The weight loss aspect of kickboxing aerobics can also be enhanced with endurance training on cardio-vascular equipment such as the stationary bicycle or treadmill. Advises students to avoid the stair master because the intensity level is too high for fat burning purposes. Thirty minutes, to one hour each day will produce great weight loss results for anyone, and excellent cardio-vascular fitness.
With the students that want to lose fat, work up to 500-1000 reps per class at a quick cadence. The count cadence should be about like this: one thousand one, one thousand two, one thousand three, one thousand four. Start them out at 10 reps per movement the first day, 15 the next, then 20 the next until you get in the range of 20 reps on each movement variation. Make them lift or exert with a one thousand one count up and a one thousand one count down rhythm for best weight loss results. You will be counting each rep out loud, like a drill instructor sounding off for his or her troops doing pushups.
Modify your classes based on the make up of the group by doing more for the lower body and glutes for primarily female groups and more upper body and abs for men. Exercises like standing leg kickbacks, standing side leg raise; top end squats and top end lunges (all with no weight) are great aerobics moves for women. Constantly mix up the exercises to keep interest high. Have students work abs or glutes at the beginning, middle and the end of the workout to incorporate spot reduction. Only do one set of each movement, because after 20-30 high burn reps, your students be happy to move on to something else.
KICKBOXING AEROBIC TRAINING SYSTEMS
The customers that come to you will want a specific result, either weight loss, muscle building, or cardio-vascular fitness. Some will want a combination of all three. Each type of training involves different techniques, exercises, and movements. Each system will be covered in detail.
A rep, or repetition, is an exercise movement performed by lifting a limb or weight from the start to the top of a movement, and back down again. A series of single repetitions done in succession and then terminated is called a set. Kickboxing aerobic routines are traditionally comprised of combinations of sets and reps. Other variations of sets and reps include partial range reps, isometric (no movement) reps, and peak contraction (squeezing a muscle at the top) reps. Each of these elements have a place in a well rounded kickboxing aerobic dance program.
Sets can become elaborate. A super set is when a trainee performs two sets for the same or different muscles, without resting in between them. Tri-sets are three sets performed in a row with no rest. Circuit training is one giant set performed with no rest at all until the prescribed number of sets is complete. Aerobic dance sessions are generally performed in a continuous movement fashion from warm up to cool down.
It is a good idea to briefly explain sets and reps to your customers because they may not understand the concept, especially if they have never been in an exercise class before. The aspiring kickboxing aerobics instructor must already be familiar with the rudiments of exercise and kickboxing aerobics by working out themselves, and attending various kinds of aerobics classes. The kickboxing aerobics instructor should be an inspiration and example to students. It is hard (but not impossible) to attract students if you are 20 pounds overweight yourself. Being out of shape doesnít help sell your services or showcase your abilities.
KICKBOXING AEROBICS BASICS
Competitive kickboxing started in the 1970s, when American karate experts arranged competitions that allowed full contact kicks and punches that had been banned in karate. Because of health and safety concerns, padding and protective clothing and safety rules were introduced into the sport over the years, which led to the various forms of competitive kickboxing practiced in the US today. The forms differ in the techniques used and the amount of physical contact that is allowed between the competitors.
The most popular form of kickboxing is known as aerobic or cardiovascular ("cardio") kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, kickboxing aerobics does not involve physical contact between competitors. A cardio kickboxing instructor may be either an aerobic dance teacher or martial arts instructor. Either can become an excellent cardio kickboxing instructor. Fitness kickboxing differs completely from competitive kickboxing training. The essential difference is that cardio kickboxing movements are smoother, rhythmic and more controlled compared to choppy true kickboxing movements.Heart conditioning, strength, endurance, weight loss and flexibility are all enhanced by cardio kickboxing. 350-450 calories per hour burned in an average kickboxing aerobics class!
Kickboxing aerobicsclasses are usually comprised of 10 to 15 minutes of warm-ups, which can include stretching and traditional exercises such as jumping jacks and push-ups; then about a 30-minute kickboxing session that includes movements such as knee strikes, kicks, and punches. You may also add equipment like punching bags or jump ropes to classes to keep them exciting.
During the cool down phase of a class 5-10 minutes should be devoted to gradually reducing the heart rate, followed by 5 - 10 minutes of stretching. Standard strengthening exercises like crunches, squats and pushups can be included. Stretching is important because beginners may get muscle pulls, and slow static stretching while muscles are warm will help prevent injuries. Be sure to include flexibility stretching for the lower back, hamstrings and quadriceps (for knee strength).
Employ a variety of class structures besides the rhythmic type by using targets like stationary bags Note: students should never kick or punch a heavy bag with bare skin.
Heavy bag or slam man dummy training can add variety to the workout and provide additional cardio benefits. Bag training can range from a single or two-punch combination to a 10-point kick-punch-knee kick combination. Timed drills are non-stop punching and/or kicking for 10 minutes.
Limit your kickboxing and heavy bag classes to forty-five minutes. Students favor these shorter, tougher workouts. Additionally, circuit or cross training can be included. You could set up ten stations. A station can be a slam man dummy, heavy bag, or mirror (for shadow boxing). You can use a timer for one-minute rounds and twenty second resting periods, or two minute rounds with a thirty second rest, or three minute rounds with a one minute rest. Have students stay at each station for one to three rounds before going to the next station. This will add variety to your classes and spice up the sessions by keeping the class guessing.
If students are wearing shorts, do not have them kick their knees against a canvas bag, or it will chafe the skin on the knee. Never allow students to hit a bag without gloves.
A rising knee is one that is brought up from a parallel position to a high point. A straight knee kick is bringing a knee to parallel from the straight standing position. An inside knee kick is bringing the knee from across the body and up.
You do not need boxing experience in order to put boxing gloves on students. Use cross punches, jabs, hooks or upper cuts. Students will not be hitting the bag or dummy hard. They should only use light, glancing blows when using a heavy bag or Slam Man. Keep the class balanced by having students throw equal amounts of punches and kicks. The knee fold works the abs and obliques, o the students focus on fitness, not combat.
Another popular class technique is aerobic sparring. Two students can face each other while moving using a shift, step to the beat of the music, executing one and two point combinations, back and forth at each other without contact, and to the beat of the music. They can remain stationary moving in and out against each other or they can circle clockwise or counter clockwise.
Learn how to count to the beat of the music and develop your transition skills. Provide students a preparatory signal before making transitions or shifting from one combination to another.
Kickboxing aerobic routines are comprised of a basic core of punches, kicks, and leg and arm motions done in either slow or quick cadence to music. Once you have learned the basic movements, you will be able to develop any kind of kickboxing aerobic routine on your own. The key is that training the large muscle groups like the glutes, quads, abs, calves, hamstrings chest and back muscles will raise your studentís heart rate up into the training zone rapidly. Moving the smaller muscle groups like the arms and shoulders is ideal for warming up or cooling down.
Here are the eight core movements that make up all kickboxing aerobics actions.
1. Squat - Bending the knees one or two at a time using any depth, or stance.
2. Leg Extension - Kicking either leg forward, diagonally, sideways or backward while keeping the knee straight, bent or in motion.
3. Lower Leg Extension or Curl - Kicking the lower leg forward or back.
4. Toe Raises - Lifting or standing up on the toes.
5. Trunk Tilt or Twist -Tilting the trunk forward (as in kicking, crunches or toe touches) or to either side, or twisting the torso in a rotary motion while punching.
6. Straight or Bent Arm Extension - Punching or swinging the arm straight out, up down, back, diagonally, or sideways, in any direction, with the elbow bent, straight or in motion.
7. Forearm Extension or Flexion - Straightening the forearm out in a chopping motion or curling it in.
8. Knee Raises - Kicking with the knee or lifting it as in a leg raise.
Beginner, intermediate and advanced levels of kickboxing aerobics students will be attending classes that match their fitness levels. It is the exercise intensity level rather than complexity that determines class levels and accelerates the heartbeat to the target range. Overly complicated movements may be difficult for some students to learn. Most customers will be attending your kickboxing aerobic classes to lose fat and gain cardiovascular fitness rather than to learn highly technical movements. Keep your movements basic and simple enough for even the most uncoordinated individuals. They will thank you for it.
OPTIONS FOR CLASS DESIGN
There are many kinds of kickboxing aerobics classes that you can design for any level student or market. Here is a summary of the most popular.
Aeroboxing (cardio boxing/kickboxing) is a non-stop, non-contact class with shadow boxing, calisthenics, and kickboxing combinations.
Aerojump - is rope jumping, boxing body sculpting or boxing training heavy bag, speed bag, double end bags, boxing mitts, focus pads and slam man dummies.
Basic or Power Boxing - is an impact cardiovascular workout utilizing boxing techniques and the heavy bag, speed bag, double end bags, boxing mitts, focus pads and slam man dummies.
Shadow kickboxing - a punching, jab and hook workout for great upper body definition and lower body dance steps is an aerobic workout that teaches basic boxing skills and can be designed for all student levels.
Beginner Program - keep choreography simple and use light, limited reps and a slow pace. Progress slowly and keep kicks low. Do not over extend kicks or lock joints. Do not start throwing full kicks and punches in the first class.
Have Students Limit Kickboxing Workouts to No More Than Three Times Weekly - These sessions can be murder on the joints.
Create an Interval Training Program - which alternates high-intensity rounds with slower movement recovery periods. This reduces studentsí fatigue and helps maintain good form.
Kickboxing aerobics classes are best accompanied by music of 120-130 beats per minute. The instructor selects the music, so try to choose standard high intensity faire. If the music is too loud or contains obnoxious or offensive lyrics, youíll lose your customers fast. There are entire libraries for aerobics teachers that can be accessed online. Simply do a search on aerobics songs for the most popular selections.
WEIGHT TRAINING CLASSES
A kickboxing aerobic workout with light (1 pound or less) wrist or ankle weights could be incorporated into the high-intensity kickboxing aerobics class. Studies have shown that fat burning is increased for up to eight hours after high resistance training. There is no residual fat loss effect with lower intensity aerobic dance or equipment like the treadmill. Since high-intensity kickboxing aerobics sessions are similar to weight training, the residual fat burning benefits apply. Just the calories burned during any kickboxing aerobic class will help with weight control. About 440 calories are burned during every hour of aerobic dance for a 120-pound woman.
Light dumbbell exercises that lend themselves well to the aerobics studio are arm curls, triceps kickbacks, triceps extensions, upright rows, overhead shoulder press, bent over row (45 degree angle), squats, calf raises, front raises, and front punches. The form should be controlled and the elbow and knee joints should never be locked out on any of the actions. To do so may hyper-extend the joint and cause serious injury. Weighted movements can be an additional component of kickboxing aerobics instruction classes.
The aerobics goal for heart fitness is to maintain the heart rate at about 70% of the traineeís maximum heart rate for 20 minutes at least 3 times a week. The formula for figuring out the studentís maximum heart rate is 220 minus their age. If someone is 20 years old, then their maximum heart rate is 200 beats per minute. 70% of 200 is 140, so 140 beats per minute is their correct training zone.
Never take the pulse by pressing on the neck - always use the wrist. You may dislodge a piece of fat and cause a stroke when using the neck as a pulse point. Students may also cut blood flow to the brain and pass out. The neck is used for emergency pulse checking only.
Some beginners may not be able to do much more than shift around a little when performing kickboxing aerobics. In that case, just keep an eye on them and continue teaching. You will keep them entertained and they can go at their own easy pace for cardio-vascular fitness and weight loss. If they can hold a conversation without becoming breathless, then they are generally training at the right pace. Refer them to a beginnerís class. Many kickboxing aerobic movements may be hard on the joints and lower back. Offer lower impact classes with plenty of stretching for students with back problems.
FIRST DAY TEACHING BEGINNER STUDENTS
Once you have had the student fill out the health questionnaire, waiver, physical assessment form and Ten Commandments of Aerobics handout, itís time to teach class. Where do you begin?
Some aerobics certification programs advocate fitness tests, but the physical activity questionnaire negates the need for a standardized fitness test, if answered honestly. The studentís fitness test should be his or her actual first workout as your student. Youíll know exactly where you need to go with that personís training and how much they can stand if you just pay close attention to their response to the initial training session. Let them know that they must go easy and quit early the first time if they feel over tired or short of breath. Let them put their arms down or on their hips if they feel like that are over doing it. You canít have new students passing out each session. Some students may have to be placed in beginner classes if they are having trouble in a more advanced kickboxing class.
Remember to start out the session with an easy pace, and each exercise with an extremely light weight if you are using hand held weights. The actual initial session should last no more than 15-20 minutes of actual kickboxing. Have new students perform only ten counts per set of each punch or kick initially, or go one rep to every two that you call out. Let new students know that you both need to know their training level today, and that they will work up to the class training pace as they progress.
Observe a new studentís physiology during the initial session and continually ask for their feedback about how they feel. If they look like they are over working, ask if they are dizzy, short of breath, etc., especially if they are seniors or severely overweight. You donít want someone to turn pasty, gray or to pass out, which can easily happen to an unconditioned individual. If you see signs of overexertion in new students, have them get a drink and take a break until they feel ready to resume. Many newcomers will only be able to take three to five minutes of the punch/kick portion of a strenuous class before they are exhausted. Peer pressure, a great motivational tool, may also cause them to push too hard initially. You have to take authority as the instructor and demand that they rest for a few minutes. The safety and well being of each student is your responsibility. Let them know ahead of class that you will not be asking them to rest to embarrass them, but for their safety, and that everyone who starts in your class gets the same treatment. Better to err on the side of caution.
COMPONENTS OF A KICKBOXING AEROBIC CLASS
Aerobic classes are about 45 minutes to an hour in length. The warm-up segment should last about 10 minutes and be composed of loosening up exercises to raise body temperature. Warming up the muscles helps prevent injuries. Finish the session with low back and general stretching for 5 - 10 minutes.
Begin with simple forward punches and bent knee kicks at an easy pace. The kickboxing aerobic segment should last about 25 minutes and should increase gradually in intensity and complexity. All moves should be less than full range until full warm-up is achieved. Heart rate can be checked about half way through the kickboxing aerobic segment (by checking the wrist-never the neck) and is an ideal time for a water break. The class intensity level should be adjusted up or down according to the results of the heart rate check. A cool-down segment follows the kickboxing aerobic portion, which should last 5-10 minutes.
Heart rate should be checked again to assure a rate of less than 120 beats per minute. Those students with heart rates higher than 120 should be told to continue walking in place or around the room. Floor work (pushups, crunches, leg raises) can start at that point and continue for the next few minutes followed by static stretching for the last 5 minutes of class. All times may be adjusted according to the class preferences and response to your instruction. You may wish to reduce the kickboxing segment to 20 minutes and increase the final stretching segment to 10 minutes.
KICKBOXING CORE PUNCHES AND KICKS
Jab, round house, power punch, uppercut, left hook, elbow thrusts, forearm smash
Front kick with front leg, front kick with back leg, side kick to either side, round house kick, various knee kicks
KICKBOXING AEROBICS ROUTINE
While standing, have students put their weight on one leg and reach up with the opposite hand. Instruct them to raise the heel of the opposite foot to protect the back. Alternate to the other leg by lowering the arm and bending the knees. Perform for 30 seconds to one minute.
Twist and Pump
With the arms at shoulder level, punch out with one arm, twisting the torso and lifting the heel. Bend knees slightly and repeat punch to the opposite side. Perform for 30 seconds to one minute.
Marching In Place
Have the class march in place for one minute, raising the knees to and pumping arms back and forth.
To finish the warm-up, have students jog in place for a couple of minutes to make sure their heart rates are in the target training range.
TARGET HEART RATE SEGMENT
With arms out to the sides, jog in place and cross the hands back and forth in a scissors motion. Repeat action with hands in front of the hips, overhead and behind the back, for 30 seconds. Works pecs, triceps, lats and deltoids.
Raise the upper arms to shoulder level with elbows bent and jog in place. Have students bring the arms together in front of the body and out again for 30 seconds. Works pecs, triceps and deltoids.
High Knee Kick
Have the class place their hands on their shoulders with elbows out while lifting the knees in a march for a minute, touching the left elbow to the right knee and alternating sides for 30 to 60 seconds. Works hips and abs.
Students kick one leg across the body and jump on the other leg while swinging the arms in the opposite direction, alternating for 30 to 60 seconds. Works quads, hips and abs.
In a wide stance, have students turn their bodies from side to side by lifting the heels and pivoting on the toes. Swing one arm up and the other down, alternating for 30 to 60 seconds. Works pecs, triceps, biceps and deltoids.
Direct students to jump on one leg while extending their free leg out to the side. Base knee should be bent. Perform for 30 seconds, hanging one arm down while bringing the opposite arm to chest level. Works glutes, quads, hips and abs.
Complete the session down with static (not ballistic) stretching. Congratulate everyone on a great training effort and remind students of the next sessionís schedule.
TEACHING THE KICKBOXING CLASS
Before starting class clear the training area by removing weights, clothing and bags. You are responsible for making sure the training floor is obstacle free. Even a misplaced towel can create a safety hazard for trainees. Each kickboxing student should have a minimum of 25 square feet of exercise space for punching and kicking safely without beating another student.
Start the beginner class by inquiring if anyone is new to kickboxing classes. Observe new people to make sure theyíre doing the kicks and punches correctly. They may not be aware of their fitness level. At the beginning of each movement, instruct students in the right technique, whether or not new students are attending. Many beginners will not be able to do a very good sidekick, so donít worry too much about their form.
As an instructor you should be aware that the class will try to keep up with your intensity level, which may be much higher than most pupilís. Therefore, if you use an additional step, the students will do the same, even if they are not ready.
Begin with a progressive, limbering warm-up and stretch period followed by the basic knee kicks and rabbit (short front) punches. Add arm and leg changes. Every minute or so, or on every 20 count. Observe the class's response to your changes. This should give you an idea of the general class experience level.
Face the class providing a mirror image of the moves. During some kicks like a roundhouse, it may be less confusing to the class and easier for them to follow if you face front. Remain flexible in your teaching style and monitor the student's response to your changes and pace.
Training large muscle groups like the quads, glutes and hamstrings with basic crouching movements can enhance exercise goals. More elaborate combinations can be utilized for finishing the session after the training goals have been completed. They make good cool down exercises because the heart rate slows while the student learns the new combinations. Thus, beginner, intermediate and advanced level classes can contain advanced combinations or basic chops, punches and kicks, or a combination of each, depending on the overall goal of the class.
Your warm up should be specific to the class and should include static and dynamic stretching, with some kicks and light punches.
At the beginning of each class, you will teach various moves and their names to students along with a slow practice so that they can become familiar with the moves. Have them warm up for five minutes with some of the moves you just taught them. Once they have warmed up, initiate some easy stretches. Stretch the hamstrings, adductors (inner thighs & groin), Achilles tendons, lower back and the shoulders and neck.
After warming up and stretching begin the 40- minute aerobic section, which can include punches, kicks, stationary bag, shadow boxing, and jump rope. These moves can be performed in combinations like: punch, kick, and knee sequences.
Include Strength and Stability Training in Your Class
A cool-down period follows the aerobic workout. This period can include strengthening and abdominal exercises. When the heart rate decreases (check pulse rate on the wrist), incorporate stretching for five minutes.
TEACHING THE KICKBOXING AEROBICS CLASS
Have students begin with a wide, stable foot position and begin with 5-10 deep breaths.
Start the warm up by marching in place and side stepping while reaching out and up with the arms. Students can then perform an easy series of 10 roundhouse punches and front jabs. The focus should be on an imaginary target area of punch or kick.
Abs should be flexed and the fists should be held in front of face.
Stay light on the feet to keep impact to a minimum. Maintain a rocking back and forth motion. Have students keep their heels slightly touching the floor while placing their weight on the ball of the foot. Fists should be held in front of the face when not punching. Several minutes of kickboxing can be alternated with several minutes of low impact exercise.
RULES TO REMEMBER
The tempo should be 120 -125 bpm, with warm up tempo 120 - 134 bpm. Cool-down music tempo is 118 - 122 bpm.
Avoid moves that require back kicks.
Knees should be slightly bent for shock absorption.
Limit power moves (propulsion) to 1-minute intervals.
Limit repeater moves to five repeaters at time.
The more advanced students can use light weights.
Instructor should avoid using weights.
Avoid pivoting moves on a single leg.
Combination punches are desirable.
Students should never hold their breath.
Instruct the class to work at their own pace, not the instructors.
Students Should Discontinue Kickboxing Aerobics if:
Legs become fatigued and uncoordinated.
Any pain becomes evident especially joint pain or Shinsplints.
Kickboxing Aerobic Move Definition
The Jab Punch
Maintain straight line up the arm to the shoulder.
Extend shoulder and hips into the punch for power.
The Round House Punch
Maintain an arc up the arm to the shoulder.
Extend shoulder and hips into the punch for power.
The Power Punch
Side stance, one foot back.
Punch with back arm.
Extend shoulder towards target.
The Left Hook Punch
Left leg forward, boxing stance.
Transfer weight to front leg.
Extend left arm to punch across the front of body through to the right side.
The Front Kick - Forward Leg Description
With feet about shoulder width, put one foot about a foot in front of the other.
Weight should be on the back leg. Kicks should target three points, low, medium and high. The knee must be aligned with the target area. While leaning back, kick out leg (never hyperextend the knee). Repeat.
Front Kick with Back Leg
Bring the foot forward about ten inches while in a shoulder width stance. Lean on the forward leg. Focusing on a target, lift knee to the highest point while leaning back slightly at the waist. Straighten the leg without hyperextending the knee. Return foot to behind position and repeat. Use the knee and groin as targets (higher foradvanced students).
One-foot forward, the other 8 - 12 inches behind.
Feet shoulder width, facing the kicking side lean on the front leg. Raise the knee up.
Point floor toe away from kick.
Face front and kick the leg out. Drop the opposite arm down for balance. Do ten to 20 reps and repeat for the opposite side.
The Round House Kick
Right side to target area, feet shoulder width apart.
Transfer weight to the right leg, bend front leg.
Lift left knee up and inward towards body.
Begin turning towards target, weight on front leg.
Unload the knee as turn is executed.
Lean slightly to the right at the waist.
Rotate right foot pointing toe away from kick.
Point left knee at target with leg bent.
Kick left leg outward.
Lower right arm to the side (for balance)
Place left foot down wider than shoulder width.
Should be facing opposite from start. Repeat for opposite leg.
Use high kicks for advanced students, medium and low kicks for beginners. Most kicks will be waist level or lower.
FATIGUE AND INJURIES
The most common problem youíll see as an aerobics student is over training. Some students may exceed their capacity for exercise and become over fatigued. If you see someone struggling, instruct him or her to take a break until they feel ready to resume. If the fatigue is not overwhelming, tell the student to continue the class with their hands on their hips to reduce the intensity.
If someone falls and is uninjured, you may have to instruct them to discontinue class immediately. They may have pushed themselves beyond their fitness level. If it is simply a stumble and they are fine, let them keep going. Have them report to the front desk (if available) or sit down at the side of the class if they have a minor injury (scrape, bruise or muscle pull).
If someone can walk, or the situation involves cardiovascular or respiratory problems, stop the class, escort the student to the front desk and call 911. If they are not able to walk, discontinue the class, and have someone call EMS for help. Stay with the injured student and keep them immobilized. Sprains or minor muscle pulls are treated with Rest, Ice, Compression and Elevation (RICE). Apply ice for 20 minutes once every 2 hours. Apply compression above, on and below the injury. Elevate the injured limb above the heart level. Do not diagnose injuries - seek professional help for liability reasons.
You should fill out an insurance report as soon as possible after any unusual event occurs. This is a good idea for your own protection, in case a student files a claim against your insurance company. Always carry a good insurance policy. You can go to www.personaltrainerinsurance.com for policy quotes.
You should now have a good practical knowledge of various kickboxing aerobic training systems and their components. There are such a variety of kicks and punches available that you should never have to do the exact same routine twice in a row. Constantly mixing up the sequence, exercises, equipment and music will keep students enthused about your exercise classes. Start out with a smile for everyone and leave him or her with a smile at the end. Develop good a rapport with your students, they will determine your long-term success.
A rule to remember as you establish yourself and build up your student base is: always put the welfare and feelings of the customer ahead of your need to annihilate them during their workout, so they make progress and donít quit. Intensity and volume are both excellent techniques to add mass or lose fat, especially when coupled with diet. Intensity and high resistance movements will build bulk, high repetition volume (amount) training and low resistance burns fat, with little mass increase. See which methods your students respond best to, and be flexible enough to recommend switching classes as their needs and goals change.
You are going to be able to make positive, life changing improvements in your studentís lives. There is nothing so rewarding as seeing someone lose eighty pounds because of the help you have provided. Just use common sense. Donít put yourself into a compromising situation by promising more than you can deliver. Make the student realize that he or she is the person responsible for the results, and you are only there to coach and help them.
Good luck with your kickboxing aerobics endeavors. E-mail back your finished exam. It tests your mastery of kickboxing aerobics principles. I canít wait to hear from you about how your new Kickboxing Aerobics business is doing!
AMFPT KICKBOXINGAEROBICS INSTRUCTOR FINAL EXAM
You will not be able to write on this web page. Put your answers and the answer numbers in an e-mail. E-mail your answers, name and mailing address to firstname.lastname@example.org when you
finish the exam and it will be corrected quickly. You'll be notified by e-mail
how you did. Please do not copy sections from the manual and submit them as
your exam essay answers because it is automatic failure.
Place an "x" next to the correct multiple choice answer.
1. What should you have each client do before enrolling in your kickboxing class?
1. Tell a friend
2. Get a drink of water
3. Buy a life insurance policy
4. Fill out a health questionnaire and waiver form
2. To set up your business, you need to get what at the county clerk's office:
3. The V-shaped muscles of the back are:
1. Pectorals major and minor
3. Latisimus Dorsi
4. The chest muscles are the:
2. Teres major and minor
4. Pectorals major and minor
5. The deltoids:
1. Raise the arm
2. Pull the arm down to the side
3. Curl the forearm up
4. Draw the rib cage to the hips
6. To stand on tiptoe, one employs the____________.
7. Muscles always ________ to cause motion.
1. Push on levers
2. Pull on levers
8. What are the three basic muscle fiber types?
1. Fast, medium, slow
2. Super, supercilious, noncilius
3. Cornea, patella fumorate
4. Sharp, medium, dull
9. An cardio kickboxing aerobic dance routine can be be__________.
1. High intensity
2. Low intensity
3. Both of the above
4. None of the above
10. High repetition training increases the number and size of___________.
11. Kickboxing aerobic warm up and cool down segments should be_______________.
1. High intensity
2. Low intensity
12. Students want to be _________during a training session.
4. cursed at
13. A kickboxing aerobics instructor should find out the client's ____________history before teaching him or her.
14. Slow twitch muscles are trained with ________weight.
3. Both of the above
4. None of the above
15. Volume, when applied to training, means___________.
16. For losing fat, which is the best method?
2. Aerobics and light weight training
3. Heavy weight lifting
17. The most productive kickboxing aerobic program will ___________.
1. Use only jabs
2. Use an equal amount of punches and kicks
3. Use only punches
4. Use only kicks
18. When checking for target training pulse rate, students should never use the_______.
19. Kickboxing aerobic classes cause a rise in the heartís_____________.
20. To avoid building too much muscle, students should use ___________weights.
For each question write at least a 300 word answer
based on the manual reading material. Check your grammar and spelling. E-mail
your answers to email@example.com. Your essays must be in your own words.
Please do not copy sections from the manual and submit them as your exam
1. List the different types of kickboxing movements described in the Kickboxing Aerobics Manual. Describe the muscle groups used for each action.
2. Create a standard kickboxing aerobics routine with high and low intensity components for average, healthy students. Mention music choice (if any).
3. Outline several alternate kickboxing routines that you can use as described in the manual. Mention music and equipment choice for each group (if any).
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