american muscle & fitness kick boxing aerobics manual

8/6/2019 American Muscle & Fitness Kick Boxing Aerobics Manual

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American Muscle & Fitness KickboxingAerobics Manual

AMERICAN MUSCLE & FITNESS

K ICKBOX ING AER OB ICS INSTRUCT O R

CERTIFICATI O N PR O GRAM

MANUAL

by Gregory Ladd

1988 AAU MR. INTERNATI O NAL 1987 AAU MR. N O RTH AMERICA

Copyright 2002-2005

Legal Disclaimer

T he 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 AerobicsInstructor Certification Program (AMFPT). T his manual is meant to inform, entertain and educate thereader. T he reader should independently verify any errors or omissions. T he reader accepts soleresponsibility for any use or misuse of the information contained herein. T his text may not be reproducedexcept where noted within, or by written permission of the Author.

INTR O DUCTI O N

W elcome to the American Muscle and Fitness Kickboxing Aerobics Instructor Certification Program. Since you are pursuing a career as a Kickboxing AerobicsInstructor, 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 isas much as $100 per hour and the work is rewarding. If you have never attended akickboxing class, enroll in one so that you can learn the precise movements in ahands-on setting before teaching classes yourself.

Your customers 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 letsclub managers and owners know that you have completed a recognized course abouthow to teach kickboxing aerobic routines to their members properly, so that you dontinjure someone because you lack proper training yourself. T his manual will show youall the basics to becoming a safe, successful and prosperous Kickboxing AerobicsInstructor.

A kickboxing aerobics instructor wears many hats. Always a coach first, students come


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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 makemoney. Your current customers must become a constant source of referrals. T heir excellent results will speak volumes about your expertise. W hen a students friendsstart to notice the improvements theyre 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. T hey will also tell friends about any negativeexperiences. T hat can kill your business in a hurry if word gets out that your classesare 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 sexualharassment, especially in todays litigation crazy world.

In order to determine their readiness for physical exercise, each student must fill out ahealth questionnaire and waver before you teach them (see following page). You canmake copies of this one and have students fill it out. Just add your name and/or gymname. T he 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 doesgo wrong. T he cost is usually only around $170-$220 annually for a $1,000,000 policy.You can contact the "Sportsfitness.com" or the "National Health Club Association," at1-800-765-6422, for more information and a policy. Let your insurance agent know thateach customer fills out a waiver form. Read the waiver to each student and go over itwith him when they enroll for the class, or it may not be considered valid in court if youever have to go. Use common sense in every situation, and if you think someone isgoing to cause a problem in the long run, decline to take that person as a customer.T here are plenty of people who will want to be taught by you, and you wont have toexplain to a potential new student about a negative rumor they heard. T hat would startyour 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 aKarate instructor in order to be a successful kickboxing aerobics instructor. Studentswho participate in the Kickboxing class should not be provided with martial arts or self-defense instruction. T hey need professional instruction in kickboxing techniques for thecreating fitness, endurance, and to sculpt the physique. T here are Karate schoolsavailable for martial arts training.

Another aspect of any kickboxing aerobics instructors responsibility is to take a CPRcourse 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 youtake a CPR class for your students benefit. It is not a requirement of this program (youare not a paramedic), and it is doubtful that you will ever have to apply it.

PHYSICAL ACTIVITY READINESS QUESTI O NNAIRE

FOR:__________________________________________


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READ CAREFULLY AND CIRCLE YES OR NO IF I T APPLIES T O YOU.

YES NO 1. HAS YOUR DOC T OR EVER T OLD YOU HAVE HEAR T T ROUBLE?

YES NO 2. DO YOU FREQUEN T LY HAVE PAINS IN YOUR HEAR T OR CHES T ?

YES NO 3. DO YOU OF T EN FEEL FAIN T OR HAVE SPELLS OF DIZZINESS?

YES NO 4. HAS A DR. EVER SAID YOUR BLOOD PRESSURE W AS T OO HIGH?

YES NO 5. HAS YOUR DR. EVER T OLD YOU T HAT YOU HAVE A JOIN T OR BONEPROBLEM, LIKE AR T HRIT IS, T HAT CAN BE AGGRAVA T ED BY EXERCISE?

YES NO 6. DO YOU HAVE BACK OR NECK PROBLEMS?

YES NO 7. IS T HERE A GOOD PHYSICAL OR PSYCHOLOGICAL REASON NO T MENT IONED HERE W HY YOU SHOULD NO T FOLLOW AN ACT IVIT Y PROGRAM IFYOU W ANT ED T O?

YES NO 8. ARE YOU OVER AGE 65 AND NO T ACCUS T OMED T O PHYSICALEXERCISE?

IF YOU ANS W ERED :

YES T O ONE OR MORE QUES T IONS:

IF YOU HAVENT RECEN T LY DONE SO, CONSUL T W IT H YOUR DR. BY PHONE

OR IN PERSON, BEFORE INCREASING YOUR AC T IVIT Y LEVEL! T ELL HIM W HAT QUES T IONS YOU ANS W ERED YES T O ON SURVEY. AF T ER MEDICALEVALUAT ION, SEEK ADVICE FROM YOUR DR. AS T O YOUR SUI T ABILIT Y FOR:UNRES T RICT ED PHYSICAL AC T IVIT Y, PROBABLY ON A GRADUALLYINCREASING BASIS; RES T RICT ED OR SUPERVISED AC T IVIT Y T O SUI T YOURNEEDS, A T LEAST INIT IALLY. IF YOUR DOC T OR IS A W ARE OF T HE PROBLEM,PU T YOUR INIT IALS AND A NOT E NEXT T O T HE QUES T ION (S) YOU ANS W ERED"YES" T O, EXPLAINING W HY IT IS O.K. T O PROCEED W IT H CAUT ION.

NO T O ALL QUES T IONS:

IF YOU ANS W ERED ACCURA T ELY, YOU HAVE REASONABLE ASSURANCE OF YOUR PRESEN T SUIT ABILIT Y FOR A GRADUA T ED EXERCISE PROGRAM. IF YOU HAVE A T EMPORARY MINORILLNESS, LIKE A COLD, POS T PONE INCREASED AC T IVIT Y.

W AIVER/RELEASE F O RM

YOU AGREE T O T HE T ERMS OF T HIS RELEASE FORM. T RAINING AND EXERCISE IS AS T RENUOUS AC T IVIT Y. YOU, T HE GUES T /ST UDENT /MEMBER, ARE A W ARE T HAT YOU AREENGAGING IN PHYSICAL EXERCISE AND T HAT T HE USE OF EQUIPMEN T , T RAINING AND


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INST RUCT ION, COULD CAUSE INJURY T O YOU. YOU ARE VOLUN T ARILY PAR T ICIPA T ING INT HESE AC T IVIT IES AND ASSUME ALL RISKS OF INJURY T HAT MIGHT RESUL T . YOU AGREE T OW AIVE ANY CLAIMS OR RIGH T S YOU MIGH T OT HERW ISE HAVE T O SUE

_______________________ , OR ANY AGEN T , EMPLOYEES OR INS T RUCT ORS, OR __________________________, FOR INJURY T O YOU AS A RESUL T OF T HESE AC T IVIT IES. I T IS ALW AYS ADVISABLE AND RECOMMENDED T O CONSUL T YOUR PHYSICIAN BEFORE

UNDER T AKING T HIS OR ANY EXERCISE PROGRAM.

SIGNED (PAR T ICIPAN T ):___________________________DA T E:____________

ADMINIST ERED BY:

GETTING STARTED IN Y O UR K ICKBOX ING AER OB ICS B USINESS

You can either work for an established aerobics studio in a commercial gym, or rentstorefront 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, youll beworking for someone else, but you wont have any overhead or the headaches thatcome with running your own business. If you start a studio from scratch you will have afew lean months until your business becomes established, but the potential is greater for self-employed individuals to earn higher incomes. Many experts recommend thatyou have enough cash on hand to meet expenses of at least six months when startinga new business.

T he income for all aerobics instructors is excellent. Health clubs will pay you about $25for each class you teach. Very few jobs pay $25 an hour. T he classes are 45 minutesto an hour long. You may only be able to teach three classes a day, which amounts toabout $380 weekly salary. If you fill up your own studio with twenty students threetimes a day, charging $5 per session (the low-end rate), you can earn around $300 aday! If your rent, heat and other expenses are $1200 per month and your gross incomeis $6000, you can pocket approximately $4800 a month. T hats over $50,000 annuallynet pay potential versus about $1500-$2000 a month average working for someoneelse. T he reality is that you will probably be running as many as eight classes eachday, seven days per week. Since you wont be able to teach them all, youll have torecruit instructors from the student ranks so that you can run the business. T he mostsensible approach is to start off in a gym or studio to build up a following and thenventure out on your own.

T he advantage of opening your own studio is that y ou can pay someone $25 per classand keep all the profit, just like the gym that you worked for. Its called leveraging your time. T here are only so many hours in the day that you can trade for pay. W hen youhire assistants you dont 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 CountyClerks office and file a "Doing Business As" certificate, or D.B.A. You will be asked toselect a name for your business. T ry choosing a name that describes your business,like, "Barbs Aerobics Studio," or, "Eds Kickboxing Aerobics," so that when people read


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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. Youmay be required to file quarterly tax statements if you are making a lot of money,

because the government doesnt want you to have their money for any longer than youare entitled. Start keeping track of your expenses and keep all of your receipts. Keep arecord of all of all training fees received and if you know any accountants, talk to oneabout 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. Passthem out to your friends. Make sure to tell everyone you meet about your new businessand ask if they know anyone who might be interested in taking your kickboxingaerobics class.

Set your rates up as a base per class fee, for example: $5-10 per class, and createpackages based on that rate. T he key is to reduce the overall cost of each class to thestudent if they purchase more sessions in advance. Each class should generally run 6-12 weeks at a time, six days a week. T hats a lot of aerobics, but youll be in greatshape yourself at the end of the session! Make up some brochures and flyers todisburse to potential students. T ry to be as consistent as possible with rates so thateach student pays the same amount or you may end up in trouble when you invitethem all to a party and they start talking. Dont be afraid to raise your rates as you getbusier. An extra dollar per session, from 10 students who attend your class three timesweekly, equals $1440 yearly in additional income. You are running a business and areentitled 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, fromlower intensity beginners classes full blast all out classes. You can mix and matchcomponents of all the kickboxing exercises for any class. You may wish to havestudents graduate from beginner to intermediate and then advanced classes. Studentsshould be counseled on the value of "graduating" to the more intense classes from thelower levels for liability and safetys sake. You could even have a small graduationceremony as each student progresses. Corny gimmicks like those are greatrelationship builders and you want your students to stick around for a long time.

MARK ETING Y O UR B USINESS

New business owners should try advertising in local penny savers, newspapers, theInternet, and fitness magazines to develop your student base. T hey are inexpensiveways to attract customers. W hen you finally retain your first group of customers, ask for referrals. Hairdressers, hospital workers or restaurant employees always come intocontact with a lot of chatty people who like to gossip. T hey will be your best references.


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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 forthou.

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 lovinglyupon them.

9. Thou shalt get good results and blessings if thou doestall thy teacher commandsthee.

10. Thou shalt have curses (fat and weak) if thou failest to follow any of thy teacherscommands.

Thy mark______________This day________________

QUESTI O NNAIRES

Here are the questionnaires that your students should fill out and sign. T he first oneshould be filled out during your initial conversations with the customer. Read eachquestion to the student and make sure they understand it. Have them tell you theanswer verbally, then let them check the appropriate box.

T he second assessment form should be used as a measuring stick after several weeksof training to determine whether or not you are meeting their expectations.

Sometimes people may not feel comfortable telling you that they dont like someaspects of their class because they like you, but you may lose them if the issues arenot addressed. You will be unaware there is a problem until they suddenly stopshowing up for classes with you. T hats the hard way to find out they are not happy, souse these assessment sheets and administer them frequently.

T he feedback from questionnaires can help guide the direction of your business. W henyou get a glowing response, always ask the student for a referral. T ell them theresalways 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


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MORE MO T IVAT IONAL T ALKS, NE W ROUT INES, E T C.)

W HAT DO YOU LIKE ABOU T YOUR AEROBICS PROGRAM (EXAMPLE: PACE,EXERCISES E T C.)?

W HAT DO YOU DISLIKE ABOU T YOUR AEROBICS T RAINING?

W HAT W OULD YOU LIKE T O CHANGE IN YOUR AEROBICS T RAINING?

W HAT DO YOU W ISH T O KEEP T HE SAME?

W HAT AREAS DO YOU FEEL YOU W OULD LIKE T O FOCUS ON?

DO YOU PREFER SPON T ANEIT Y OR A ROU T INE T HAT YOU CAN SE TT LE INT O?

LIST ANY "MUST " OR "MUS T NOT " DOS:

W HAT OT HER SERVICE W OULD YOU LIKE FROM YOUR AEROBICSINST RUC T OR?

SUGGES T IONS:

FITNESS FUNDAMENTALS

Here are the scientific components of fitness and exercise that are the basis for anyexercise or training program, including aerobic dance. It also helps to know these gemswhen answering your well-informed students 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 abovesedentary levels. Fitness should also include excellent health, but does notnecessarily. Some individuals with chronic illnesses or injuries may be quite fitaerobically.

T he general components of fitness are: 1.) Agility; 2.) Cardio vascular / cardiorespiratory endurance; 3.) Dynamic balance; 4.) Explosive strength; 5.) Flexibility; 6.)Freedom from disease; 7.) Freedom from injury and stress; 8.) Limit strength; 9.) Localmuscular endurance; 10.) Percent body fat; 11.) Preventative past lifestyle; 12.) Speed

endurance; 13.) Starting strength; 14.) Static balance; 15.) Strength endurance; 16.)T he mirror and photo progress comparison test.

Strength is defined as one's capacity to apply maximum muscular force withinstructural, anatomical, physiological, biochemical, psychoneural, psychosocial, andenvironmental constraints.

Limit strength is the muscular force that in individual can apply to an object


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gastrocnemeus from the tibia.

A pump in a muscle is experienced when blood is shunted away from the spleen andorgans and toward working muscles during exercise, thus providing oxygen andnutrients, and removing waste products and carbon dioxide.

Lactic acid build up and connective tissue trauma cause post exercise musclesoreness. Hyd rox y proline is an enzyme released from connective tissue that causesdelayed onset muscle soreness (DOMS) from about 24 to 48 hours after exercise. Itcan 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 anexercise routine or aerobics class as a precaution reduces or eliminates delayed onsetmuscle soreness.

Diastole and Systole are the upper and lower values on a blood pressure test, withnormal values ranging from 60 to 80 Systole to 90-139 Diastole.

T he five components of cardiovascular endurance are: 1.) Heart rate; 2.) Strokevolume; 3.) Ejection fraction of the left ventricle; 4.) Maximum oxygen uptake; 5.) Gasexchange efficiency of the lungs.

MUSCLE FI B ER TYPES

T here are three major muscle fiber types. Fast twitch provides explosive strength andhas the greatest capacity for hypertrophy. Intermediate twitch fibers allow mediumspeed contractions, usually in the twelve to twenty repetition ranges with a mediumweight. Slow twitch, or endurance fibers, provide contractions during twenty-five rep

plus exercises performed in slow, continuous fashion while weight lifting. T hey makelong term endurance and aerobic sessions possible. T he slow and intermediate musclecells have less capacity for growth than fast twitch. Each type is laced throughout themuscle, and research has shown the ability of one type to transform into another typebecause of specific training.

It is necessary to understand muscle fiber types in order to develop a routine for eachindividuals goals. T he three basic muscle fiber types are called fast (pennate), me d ium(bi-pennate) an d slow twitch fibers (fusiform).

Fast twitch fibers are responsible for explosive movements such as sprinting, moving

heavy weight, boxing, football etc. T hey will grow, or hy pertroph y , to a much higher degree than medium or slow twitch muscle fiber and will respond best to 70% of onerep maximum weight or above. Muscle cells can also split or divide, but they mainlyenlarge. Usually heavy, explosive training in the 1 to 12 repetition range builds mass.

Medium and slow twitch muscle fibers dont have the capacity for great size increasesthat fast twitch muscle fibers do. Examples of athletes with a lot of slow twitch fibersare marathon runners, tri-athletes or endurance competitors like T our De France


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muscles a machine or exercise works even if you have never used or seen themachine or exercise. Always remember that muscle fibers twitch, or shorten. T his iscalled a concentric contraction , which causes pushing or pulling. Static contractions areisometrics, where a muscle or group of muscles pushes against an immovable force.T he third type of contraction is concentric , or negatives , a controlled lowering of a

weight. Remember the rule, muscles always pull on levers (bones) by shorteningto cause movement, even when the movement requires pushing.

Please study the following diagrams and memorize only the major muscle groupsmentioned above.


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INTENSITY VS. VOLUM E

The Nautilus Company and a Mr. Universe, Mike Mentzer, came up with a high intensity, oneset per body part training system. They said it was the only way to train for muscle massincreases 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

Nautilus best interest to limit a persons training session to ten minutes so that each NautilusCenter could accommodate a greater number of members. Come on, ten minutes of exercise isreally 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 manymore appointments following this guideline. More than 30-45 minutes will cause you to run outof 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


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their next class with a smile as they go. End every session on a positive note by telling themhow well they did. Recap their workout and emphasize the high points or any breakthrough theyhad.

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 threesessions. 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 ,

rotector proteins. They take about a week to fully develop. During the break in period, the sizeand number of muscle, heart, and lung cell mitochondria are also increasing. That is whystamina 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 energyinto muscular movement. There is a slight amount of muscular tension at all times in themuscles to maintain the bodys 98-degree temperature.

SP O T R ED UC ING R E V ISITED

For years scientists and exercise physiologists said that there was no such thing as spotreducing. Arnold Schwarzenegger, in his book, E ncyclopedia of Modern Bodybuilding , said,"Exercise authorities tell us there is no such thing as spot reducing. But there is something thatLOOKS 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 levelof adrenal hormones in the blood stream act forcefully on the fat tissue surrounding the workingmuscle. This increase allows the proximity fat deposits to be broken down quickly and used asan energy source by the working muscle.

An effective way to take advantage of this new information is to train the area or muscle groupseveral times a day for five to ten minutes with a moderate resistance, pumping routine. Thiswill 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 samewith that groups training.

AB T RA INING M YTH

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 aninfomercial and talked about upper and lower abs. If you have read any of his books, he statesthat there is no way to isolate top or bottom abs. He may have had a vested interest in the abmachine he was selling. Who knows?

To help prove this, do a little experiment. The next time you do any ab exercise, reach down


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and touch the stomach muscles to see where they tense up. You may be surprised to find thatthey 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 lovehandles 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.

AE ROB I C S AND W EIGHT LO SS

Weight loss training involves high volume, high repetition or duration exercises, sometimesincorporating 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 weightloss 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 witha 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 actualaerobic exercise. Overweight people may have underlying health problems such ascardiovascular 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 thatthey need to start off with a very easy and short beginner kickboxing aerobic session, andgradually increase the training volume over a period of days and weeks. They can advance to amore 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 musclefibers have little capacity for growth or hypertrophy. Woman (and men) wont have to worryabout gaining bulk from your low speed beginner classes. This training will also increase thenumber and size of mitochondria in the muscle cells, which are responsible for burning fat andtransforming 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 intermediateand 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 avoidthe 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 thousandthree, one thousand four. Start them out at 10 reps per movement the first day, 15 the next, then


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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 bestweight 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 andglutes for primarily female groups and more upper body and abs for men. Exercises likestanding leg kickbacks, standing side leg raise; top end squats and top end lunges (all with noweight) are great aerobics moves for women. Constantly mix up the exercises to keep interesthigh. Have students work abs or glutes at the beginning, middle and the end of the workout toincorporate spot reduction. Only do one set of each movement, because after 20-30 high burnreps, your students be happy to move on to something else.

K I CKBOX ING AE ROB I C T RA INING SYSTE M S

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 traininginvolves 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 thestart to the top of a movement, and back down again. A series of single repetitions done insuccession and then terminated is called a set . Kickboxing aerobic routines are traditionallycomprised of combinations of sets and reps. Other variations of sets and reps include partialrange 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 rowwith no rest. Circuit training is one giant set performed with no rest at all until the prescribednumber of sets is complete. Aerobic dance sessions are generally performed in a continuousmovement fashion from warm up to cool down.

It is a good idea to briefly explain sets and reps to your customers because they may notunderstand the concept, especially if they have never been in an exercise class before. Theaspiring kickboxing aerobics instructor must already be familiar with the rudiments of exerciseand kickboxing aerobics by working out themselves, and attending various kinds of aerobicsclasses. The kickboxing aerobics instructor should be an inspiration and example to students. Itis hard (but not impossible) to attract students if you are 20 pounds overweight yourself. Being

out of shape doesnt help sell your services or showcase your abilities.

K I CKBOX ING AE ROB I C S BA SI C S

Competitive kickboxing started in the 1970s, when American karate experts arrangedcompetitions 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 wereintroduced into the sport over the years, which led to the various forms of competitive


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kickboxing practiced in the US today. The forms differ in the techniques used and the amountof 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 doesnot 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 cardiokickboxing instructor. Fitness kickboxing differs completely from competitive kickboxingtraining. The essential difference is that cardio kickboxing movements are smoother, rhythmicand more controlled compared to choppy true kickboxing movements. Heart conditioning,strength, endurance, weight loss and flexibility are all enhanced by cardiokickboxing.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 kneestrikes, kicks, and punches. You may also add equipment like punching bags or jumpropes to classes to keep them exciting.

During the cool down phase of a class 5-10 minutes should be devoted to graduallyreducing the heart rate, followed by 5 - 10 minutes of stretching. Standardstrengthening exercises like crunches, squats and pushups can be included. Stretchingis important because beginners may get muscle pulls, and slow static stretching whilemuscles are warm will help prevent injuries. Be sure to include flexibility stretching for the lower back, hamstrings and quadriceps (for knee strength).

CLASS F O RMAT

Employ a variety of class structures besides the rhythmic type by using targets likestationary bags Note: students should never kick or punch a heavy bag with bareskin.

Heavy bag or slam man d umm y training can add variety to the workout and provideadditional cardio benefits. Bag training can range from a single or two-punchcombination to a 10-point kick-punch-knee kick combination. T imed drills are non-stoppunching and/or kicking for 10 minutes.

Limit your kickboxing and heavy bag classes to forty-five minutes. Students favor theseshorter, tougher workouts. Additionally, circuit or cross training can be included. Youcould 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 secondresting periods, or two minute rounds with a thirty second rest, or three minute roundswith a one minute rest. Have students stay at each station for one to three roundsbefore going to the next station. T his will add variety to your classes and spice up the


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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 straightknee kick is bringing a knee to parallel from the straight standing position. An insideknee 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. Usecross punches, jabs, hooks or upper cuts. Students will not be hitting the bag or dummy hard. T hey 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. T he knee fold works the abs and obliques, o the students focus onfitness, not combat.

Another popular class technique is aerobic sparring. T wo students can face each other while moving using a shift, step to the beat of the music, executing one and two pointcombinations, back and forth at each other without contact, and to the beat of themusic. T hey can remain stationary moving in and out against each other or they cancircle clockwise or counter clockwise.

Learn how to count to the beat of the music and develop your transition skills. Providestudents a preparatory signal before making transitions or shifting from onecombination to another.

Kickboxing aerobic routines are comprised of a basic core of punches, kicks, and legand arm motions done in either slow or quick cadence to music. Once you havelearned the basic movements, you will be able to develop any kind of kickboxingaerobic routine on your own. T he key is that training the large muscle groups like theglutes, quads, abs, calves, hamstrings chest and back muscles will raise your studentsheart rate up into the training zone rapidly. Moving the smaller muscle groups like thearms 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 whilekeeping 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.


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5. Trunk Tilt or Twist -T ilting 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 B ent Arm Extension - Punching or swinging the arm straight out, updown, 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 motionor curling it in.

8. K nee Raises - Kicking with the knee or lifting it as in a leg raise.

Beginner, intermediate and advanced levels of kickboxing aerobics students will beattending classes that match their fitness levels. It is the exercise intensity level rather than complexity that determines class levels and accelerates the heartbeat to thetarget range. Overly complicated movements may be difficult for some students to

learn. Most customers will be attending your kickboxing aerobic classes to lose fat andgain cardiovascular fitness rather than to learn highly technical movements. Keep your movements basic and simple enough for even the most uncoordinated individuals.T hey will thank you for it.

O PTI O NS F O R CLASS DESIGN

T here are many kinds of kickboxing aerobics classes that you can design for any levelstudent 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.

B asic or Power B oxing - is an impact cardiovascular workout utilizing boxingtechniques and the heavy bag, speed bag, double end bags, boxing mitts, focus padsand 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 boxingskills and can be designed for all student levels.

B eginner Program -keep choreography simple and use light, limited reps and a slowpace. Progress slowly and keep kicks low. Do not over extend kicks or lock joints. Donot start throwing full kicks and punches in the first class.

Have Students Limit K ickboxing W orkouts to No More Than Three Times W eekly


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-T hese sessions can be murder on the joints.

Create an Interval Training Program -which alternates high-intensity rounds withslower movement recovery periods. T his reduces students fatigue and helps maintaingood form.

MUSIC SELECTI O N

Kickboxing aerobics classes are best accompanied by music of 120-130 beats per minute. T he instructor selects the music, so try to choose standard high intensity faire.If the music is too loud or contains obnoxious or offensive lyrics, youll lose your customers fast. T here are entire libraries for aerobics teachers that can be accessedonline. Simply do a search on aerobics songs for the most popular selections.

W EIGHT TRAINING CLASSES

A kickboxing aerobic workout with light (1 pound or less) wrist or ankle weights couldbe incorporated into the high-intensity kickboxing aerobics class. Studies have shownthat fat burning is increased for up to eight hours after high resistance training. T here isno residual fat loss effect with lower intensity aerobic dance or equipment like thetreadmill. Since high-intensity kickboxing aerobics sessions are similar to weighttraining, the residual fat burning benefits apply. Just the calories burned during anykickboxing aerobic class will help with weight control. About 440 calories are burnedduring every hour of aerobic dance for a 120-pound woman.

Light dumbbell exercises that lend themselves well to the aerobics studio are armcurls, triceps kickbacks, triceps extensions, upright rows, overhead shoulder press,

bent over row (45 degree angle), squats, calf raises, front raises, and front punches.T he form should be controlled and the elbow and knee joints should never be lockedout on any of the actions. T o do so may hyper-extend the joint and cause seriousinjury. W eighted movements can be an additional component of kickboxing aerobicsinstruction classes.

T he aerobics goal for heart fitness is to maintain the heart rate at about 70% of thetrainees maximum heart rate for 20 minutes at least 3 times a week. T he formula for figuring out the students maximum heart rate is 220 minus their age. If someone is 20years 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 whenperforming kickboxing aerobics. In that case, just keep an eye on them and continue


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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 withoutbecoming breathless, then they are generally training at the right pace. Refer them to abeginners class. Many kickboxing aerobic movements may be hard on the joints andlower back. Offer lower impact classes with plenty of stretching for students with back

problems.

FIRST DAY TEACHING B EGINNER STUDENTS

Once you have had the student fill out the health questionnaire, waiver, physicalassessment form and T en Commandments of Aerobics handout, its time to teachclass. W here do you begin?

Some aerobics certification programs advocate fitness tests, but the physical activityquestionnaire negates the need for a standardized fitness test, if answered honestly.T he students fitness test should be his or her actual first workout as your student.

Youll know exactly where you need to go with that persons training and how muchthey can stand if you just pay close attention to their response to the initial trainingsession. Let them know that they must go easy and quit early the first time if they feelover tired or short of breath. Let them put their arms down or on their hips if they feellike that are over doing it. You cant have new students passing out each session.Some students may have to be placed in beginner classes if they are having trouble ina more advanced kickboxing class.

Remember to start out the session with an easy pace, and each exercise with anextremely light weight if you are using hand held weights. T he actual initial sessionshould 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 everytwo that you call out. Let new students know that you both need to know their traininglevel today, and that they will work up to the class training pace as they progress.

Observe a new students 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 theyare dizzy, short of breath, etc., especially if they are seniors or severely overweight.You dont want someone to turn pasty, gray or to pass out, which can easily happen toan unconditioned individual. If you see signs of overexertion in new students, havethem get a drink and take a break until they feel ready to resume. Many newcomerswill 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 alsocause them to push too hard initially. You have to take authority as the instructor anddemand that they rest for a few minutes. T he safety and well being of each student isyour responsibility. Let them know ahead of class that you will not be asking them torest to embarrass them, but for their safety, and that everyone who starts in your classgets the same treatment. Better to err on the side of caution.


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CO MP O NENTS O F A K ICKBOX ING AER OB IC CLASS

Aerobic classes are about 45 minutes to an hour in length. T he warm-up segmentshould last about 10 minutes and be composed of loosening up exercises to raise bodytemperature. W arming 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. T hekickboxing aerobic segment should last about 25 minutes and should increasegradually in intensity and complexity. All moves should be less than full range until fullwarm-up is achieved. Heart rate can be checked about half way through the kickboxingaerobic segment (by checking the wrist-never the neck) and is an ideal time for awater break. T he class intensity level should be adjusted up or down according to theresults of the heart rate check. A cool-down segment follows the kickboxing aerobicportion, which should last 5-10 minutes.

Heart rate should be checked again to assure a rate of less than 120 beats per minute.T hose students with heart rates higher than 120 should be told to continue walking inplace or around the room. Floor work (pushups, crunches, leg raises) can start at thatpoint and continue for the next few minutes followed by static stretching for the last 5minutes of class. All times may be adjusted according to the class preferences andresponse to your instruction. You may wish to reduce the kickboxing segment to 20minutes and increase the final stretching segment to 10 minutes.

K ICKBOX ING C O RE PUNCHES AND K ICK S

PUNCHES

Jab, round house, power punch, uppercut, left hook, elbow thrusts, forearmsmash

K ICK S

Front kick with front leg, front kick with back leg, side kick to either side, roundhouse kick, various knee kicks

KICKBOXING AEROBICS ROU T INE

W ARM UP

B ody Pump

W hile standing, have students put their weight on one leg and reach up with theopposite 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


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seconds to one minute.

Twist and Pump

W ith 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 30seconds to one minute.

Marching In Place

Have the class march in place for one minute, raising the knees to and pumping armsback and forth.

Jogging

T o 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

Arm Scissors

W ith arms out to the sides, jog in place and cross the hands back and forth in ascissors motion. Repeat action with hands in front of the hips, overhead and behind theback, for 30 seconds. W orks pecs, triceps, lats and deltoids.

Chest Press

Raise the upper arms to shoulder level with elbows bent and jog in place. Havestudents bring the arms together in front of the body and out again for 30 seconds.W orks pecs, triceps and deltoids.

High K nee K ick

Have the class place their hands on their shoulders with elbows out while lifting theknees in a march for a minute, touching the left elbow to the right knee and alternatingsides for 30 to 60 seconds. W orks hips and abs.

Leg K icks

Students kick one leg across the body and jump on the other leg while swinging thearms in the opposite direction, alternating for 30 to 60 seconds. W orks quads, hips andabs.

Twist Punch


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In a wide stance, have students turn their bodies from side to side by lifting the heelsand pivoting on the toes. Swing one arm up and the other down, alternating for 30 to60 seconds. W orks pecs, triceps, biceps and deltoids.

K ickout

Direct students to jump on one leg while extending their free leg out to the side. Baseknee should be bent. Perform for 30 seconds, hanging one arm down while bringingthe opposite arm to chest level. W orks glutes, quads, hips and abs.

Stretch

Complete the session down with static (not ballistic) stretching. Congratulate everyoneon a great training effort and remind students of the next sessions schedule.

TEACHING THE K ICKBOX ING 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 amisplaced towel can create a safety hazard for trainees. Each kickboxing studentshould have a minimum of 25 square feet of exercise space for punching and kickingsafely without beating another student.

Start the beginner class by inquiring if anyone is new to kickboxing classes. Observenew people to make sure theyre doing the kicks and punches correctly. T hey may notbe aware of their fitness level. At the beginning of each movement, instruct students inthe right technique, whether or not new students are attending. Many beginners will not

be able to do a very good sidekick, so dont 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 pupils. T herefore, if you use anadditional 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 basicknee 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. T his shouldgive you an idea of the general class experience level.

Face the class providing a mirror image of the moves. During some kicks like aroundhouse, it may be less confusing to the class and easier for them to follow if youface front. Remain flexible in your teaching style and monitor the student's response toyour changes and pace.

T raining large muscle groups like the quads, glutes and hamstrings with basiccrouching movements can enhance exercise goals. More elaborate combinations canbe utilized for finishing the session after the training goals have been completed. T hey


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make good cool down exercises because the heart rate slows while the student learnsthe new combinations. T hus, beginner, intermediate and advanced level classes cancontain advanced combinations or basic chops, punches and kicks, or a combination of each, depending on the overall goal of the class.

W arm Ups

Your warm up should be specific to the class and should include static and dynamicstretching, with some kicks and light punches.

Class Sequence

At the beginning of each class, you will teach various moves and their names tostudents 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 andneck.

After warming up and stretching begin the 40- minute aerobic section, which caninclude punches, kicks, stationary bag, shadow boxing, and jump rope. T hese movescan be performed in combinations like: punch, kick, and knee sequences.

Include Strength andStability Training in Your Class

A cool-down period follows the aerobic workout. T his period can include strengtheningand abdominal exercises. W hen the heart rate decreases (check pulse rate on the

wrist), incorporate stretching for five minutes.

TEACHING THE K ICKBOX ING AER OB ICS CLASS

W arming Up

Have students begin with a wide, stable foot position and begin with 5-10 deepbreaths.

Start the warm up by marching in place and side stepping while reaching out and upwith the arms. Students can then perform an easy series of 10 roundhouse punches

and front jabs. T he 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.

Stance

Stay light on the feet to keep impact to a minimum. Maintain a rocking back and forthmotion. Have students keep their heels slightly touching the floor while placing their


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weight on the ball of the foot. Fists should be held in front of the face when notpunching. Several minutes of kickboxing can be alternated with several minutes of lowimpact exercise.

RULES T O REMEM B ER

T he tempo should be 120 -125 bpm, with warm up tempo 120 - 134 bpm. Cool-downmusic 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.

T he 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 K ickboxing Aerobics if:

Legs become fatigued and uncoordinated.

Any pain becomes evident especially joint pain or Shinsplints.

Dizziness occurs.

K ickboxing Aerobic Move Definition

The Jab Punch

Front stance.

Maintain straight line up the arm to the shoulder.


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simply a stumble and they are fine, let them keep going. Have them report to the frontdesk (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 towalk, discontinue the class, and have someone call EMS for help. Stay with the injuredstudent and keep them immobilized. Sprains or minor muscle pulls are treated withRest, Ice, Compression and Elevation (RICE). Apply ice for 20 minutes once every 2hours. Apply compression above, on and below the injury. Elevate the injured limbabove the heart level. Do not diagnose injuries - seek professional help for liabilityreasons.

You should fill out an insurance report as soon as possible after any unusual eventoccurs. T his is a good idea for your own protection, in case a student files a claimagainst your insurance company. Always carry a good insurance policy. You can go to

www.sportsfitness.com or contact the National Health Club Association at 1-800-765-6422 for policy quotes.

SUMMARY

You should now have a good practical knowledge of various kickboxing aerobictraining systems and their components. T here are such a variety of kicks and punchesavailable 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 studentsenthused about your exercise classes. Start out with a smile for everyone and leavehim 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: alwa y s put the welfare an d feelings of the customer ahea d of y our nee d to annihilate themd uring their workout , so the y make progress an d d ont quit. Intensity and volume areboth 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 whichmethods your students respond best to, and be flexible enough to recommendswitching classes as their needs and goals change.

You are going to be able to make positive, life changing improvements in your students lives. T here is nothing so rewarding as seeing someone lose eighty poundsbecause of the help you have provided. Just use common sense. Dont put yourself into a compromising situation by promising more than you can deliver. Make thestudent realize that he or she is the person responsible for the results, and you are onlythere to coach and help them.

Good luck with your kickboxing aerobics endeavors. E-mail back your finished exam. It


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tests your mastery of kickboxing aerobics principles. I cant wait to hear from you abouthow your new Kickboxing Aerobics business is doing!

God bless,

Gregory Ladd

AMF PT K I CKBOX ING AE ROB I C S INST RUC T OR F IN AL E XAM

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 [email protected] when you finish the exam and it will be correctedquickly. You'll be notified by e-mail how you did. P lease do not copy sections from the manual and submitthem as your exam essay answers because it is automatic failure.

In addition to having thorough and correct length (300 word minimum each) essay answers, you must get allmultiple choice answers correct to receive an "A." Each wrong multiple choice answer drops your score one fullletter grade. Four answers wrong equals automatic failure. The essay answers are there to provide you with three

practical scripts that can help you in your training business. They are not tricky or created with the goal of failinganyone.

Y our essays must be in your own words . Short quotes are usually used only to back up statements or conclusionsthat you make in your essay. You may quote from any source as long as you use footnotes, or clearly cite thesource, and as long as your essays are not made up entirely of quotes, graphs and routines taken from other sources.You can make reference to the different handouts that your clients would receive from the manuals by name. Eachessay answer must be at least one page in length. An "A" or higher score will be noted on your letter of recommendation.

Good luck!

N AM E:

MA I L ING ADD R ESS:

P lace an "x" next to the correct multiple choice answer .

1. What should you have each client do before enrolling in your kickboxingclass?

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 . T o set up your business, you need to get what at the county clerk's office :

1. BBA

2. DAD


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3. DBA

4. FDA

3 . T he V-shaped muscles of the back are :

1. Pectorals major and minor

2. Quadriceps

3. LatisimusDorsi

4. Biceps

4. T he chest muscles are the :

1. Triceps

2. Teres major and minor

3. Rhomboids

4. Pectorals major and minor

5. T he 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. T o stand on tiptoe, one employs the____________ .

1. quadriceps

2. hamstring

3. gastrocnemeus

4. glutes

7. Muscles always ________ to cause motion .

1. Push on levers

2. Pull on levers


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3. Bend

4. Straighten

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 kickboxingaerobic dance routine can be be__________ .

1. High intensity

2. Low intensity

3. Both of the above

4. None of the above

10 . H igh repetition training increases the number and size of___________ .

1. ATP

2. Mitochondria

3. Glucose

4. Insulin

11 . Kickboxing aerobic warm up and cool down segments should be_______________ .

1. High intensity

2. Low intensity

3. Automatic

4. Manual

12 . S tudents want to be _________during a training session .

1. abused

2. annihilated


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3. helped

4. cursed at

13 . A kickboxingaerobics instructor should find out the client's ____________history before teaching him orher .

1. health

2. driving

3. address

4. work

14 . S low twitch muscles are trained with ________weight .

1. light

2. heavy

3. Both of the above

4. None of the above

15 . Volume, when applied to training, means___________ .

1. amount

2. size

3. sound

4. loudness

16 . For losing fat, which is the best method?

1. Aerobics

2. Aerobics and light weight training

3. Heavy weight lifting

4. Resting

17 . T he most productive kickboxingaerobic program will ___________ .

1. Use only jabs


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equipment choice for each group (if any).

American Muscle & Fitness

102 Benedict Road

Pittsford, NY 14534

[email protected]

american muscle & fitness kick boxing aerobics manual

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