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SS2051 Exercise to Music
Lesson 1 The Pre-Stretches
Pre-stretching is completed after the warm up and prior to the main phase of an exercise to music class or any general exercise class. Pre-stretching involves stretching the muscles to be worked in the main phase – quadriceps, hamstrings, Hip flexors, gastrocnemius, soleus and erector spinae. Pre-stretching reduces the risk of injury,
prepares the muscle for higher intensity work, increases the blood flow to the muscle and increases elasticity in the muscle, ligaments and tendons. These stretches may be achieved by static or dynamic stretches.
Static stretches are held for 8-10 seconds
Dynamic stretches involve repeated slow, controlled, rhythmical movements throughout the range of motion. E.g. lift and lower heel off the ground for 8 reps then hold in gastrocnemius stretch for 8-10 seconds.
Lesson 2 Low Impact Exercises
Low impact exercises involve having one foot on the floor at all times during the exercise. They are used during the warm up and interspersed in the main phase. It's generally recommended that a person recovering from an injury who has doctors clearance to exercise would use low impact exercises until the injury is healed and ready for high impact exercises.
Lesson 3 Hi Impact Exercises
High impact exercises involve both feet being off the floor at the same time. They are generally used during the main workout phase and can help to increase the intensity of the workout. They should be interspersed with some low impact exercises throughout the routine.
Lesson 4 Cueing
Cueing is the art/skill of informing participants of what they need to do before they do it. Successful cueing aids smooth transitions and good class control. Effective communication skills can greatly influence an instructor’s success on both an individual and class level, therefore an instructor needs to be proficient in using both verbal and non-verbal cueing techniques.
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