instruct group sessions

Certificate III in Fitness ‐ IGS Lecture 2 v3.2 25/05/2020

Copyright FIT College 2020 1

INSTRUCT GROUP SESSIONS

Lecture 2

What you will learn

This session will teach you about:• The conditioning phase • Community programs• Designing a conditioning session from pre-planned exercises

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Conditioning Phase

Phases of the group exercise session

• A typical group exercise session consists of: • A warm-up: 10-15 minutes• A conditioning phase (such as cardio and muscular conditioning):

30-40 minutes• A cooldown: 10-15 minutes

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Conditioning phase

• The conditioning phase of the session takes the majority of the allocated time, for example:

• In a 60-minute session, the conditioning phase would be about 30-40 minutes

• The conditioning phase involves the main workout component of the session

• It is the part of the session where the session goals are achieved

• If the aim of the session is to increase muscle strength and endurance, then this time will be used to work different muscle groups with resistance-type exercises with or without weights

Conditioning phase

• During the conditioning phase:• Position yourself in the best possible position to instruct and

provide direction• Keep communication positive, motivating, enthusiastic, clear and

concise• Be confident and firm in your instructions

• Use verbal and non-verbal communication to appeal to everyone • Continually and attentively monitor the group• Be a great role model and leader by always demonstrating “best

practice” techniques and behaviours

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Conditioning phase design principles

• The choices of exercises in the conditioning phase of a group exercise session will vary greatly depending on the goals/objectives for the session

• Whether the session is being designed as a high-intensity full-body workout or a slower-paced technical session, all of the exercises involved need to be relevant for what people expect from the session


• Muscle actions• Most group exercise sessions should have a good mixture of

exercises that incorporate all of the major movements in the body:• Squat, lunge, push, pull, twist, bend

• For general fitness/strength• A mixture of upper and lower body exercises works well• Alternating upper then lower creates a heart shunting effect and is

called peripheral heart action training• If the session starts in a “shotgun start” meaning people will go to any

station as the start position, its important to have a mixture of movements both upper and lower and push-pull around the circuit

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• Exercise selection and order• The types of exercises and the order in which they are performed

can help to make a session successful• Piling up too many consecutive exercises that utilise the same

muscle group is likely to cause excessive stress on those particular muscles

• There is more to choosing the order that exercises are performed than just randomly picking any exercise that pop into your head

• Here are some to consider: • Age - can they cope with using consecutive muscle groups?• Flexibility - can they cope with the desired range of movement of

each exercise?• Goals - do the exercises match the group goals?• Motivation - will your manner of challenging the session match all

people?• Skill - can they perform all exercises with good technique and skill?


• Loading and volume• Exercise load needs to be heavy enough to add an element of

difficulty, but light enough that the moves can be performed on multiple occasions, i.e. potentially 50+ repetitions

• Any individual joint or muscle group should not be disproportionately trained or favoured over any other one

• Total repetitions or time can be managed in the program design but the total load lifted is a personal choice

• Be sure to guide people through ideal load selection based on their fitness and their goals

• Monitor performance for each person to gauge how they feel and look based on the load they selected

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• Exercise selection and order• The session theme will also change the exercise selection and

order, for example:• Cardio circuit• Strength circuit• Endurance circuit• HIIT session• Tabata session• Bootcamp

• All of these types of sessions will be quite different from each other and have different reasons for exercise orders, but the general purpose of each style will be the same

• Give participants an overall workout


• Rest periods• The rest periods will vary depending on the intensity of a session• Strength sessions may have more rest to allow recovery• Cardio sessions may not have any rest• HIIT sessions can have rest periods that match work periods

• Frequency• The number of times that a circuit is repeated in a session will

depend on how many exercises are being done and how long the rest periods are

• Beginners may do once through a circuit, and advanced may do up to 4 or 5 times through

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Group exercise design principles

Session Style

Session LengthNumber of Stations

Work:RestRatio

Number of Exercise Repeats

HIIT 30 – 45 minutes 3 – 6 2:1 1 – 3

Circuit 30 minutes – 1 hour 8 – 12 4:1 2 – 4

Strength 45 minutes – 1 hour 6-ish 1:1 2 – 4

Cardio 45 minutes – 1 hour 6-ish 4:1 2 – 5

Bootcamp 30 – 45 minutes 6 – 10 Continuous 1 – 4

Community Programs

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Community programs

• As the national awareness of health is growing, the fitness industry is seeing the development of approved community-based health and fitness programs

• Federal and state governments are looking to incentivise local communities to participate in fitness activities for their health and well-being

• Most community programs will be run in a group setting

Community programs

• Community-based programs aim is to increase the health and well-being of local members, and each program will meet the needs of different population groups

• Some examples of community programs that can be delivered:

• Walking groups for fitness• Family fitness• Game days• Heartmoves (National heart foundation of Australia)• Find your 30

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Community programs

• Approving authorities are responsible for the development and monitoring of the approved community programs

• Some examples of approving authorities for fitness-based community programs are:

• Sport Australia• National Heart Foundation of Australia• Cycling Australia, in partnership with the Amy Gillett Foundation

Community programs

• As a community program instructor of an approved program, it is your responsibility to maintain the currency of your qualifications and awareness of any updates in the program

• Approved authorities may require you to complete additional training and ongoing skill development to be able to deliver the approved community program

• All reporting of outcomes for the community programs according to policies and procedures will be directed to the program approved authority

• There may be licensing fees that apply to have access to materials and resources to deliver the programs:

• Normally set up as an annual fee; however, some are free

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Community programs

• Ensure you have approval before running an approved community program

• You can become an approved provider for your own community-based program

• To do so, you will need to find out the requirements for your local council

Example Programs

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Heart foundation walking

National Heart Foundation of Australia • Heart foundation walking is Australia’s largest network of free

community-based walking groups led by volunteer community members

• Every walking group is different – they vary in the number of members, levels of difficulty, and duration – and everyone is encouraged to walk at their own pace

• https://walking.heartfoundation.org.au/


• Program target • Heart foundation walking is suitable for all adults

who want to be more active, including those with, or at risk of, chronic disease

• The program offers multiple specialty groups tailored to encourage groups with special needs or focus

• These include: cultural groups, dog walking groups, parents with prams, mental health groups, homeless shelters, men’s sheds and women’s only groups

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• Who delivers the program? • Each walk is lead by a walk organiser, whose details are on each

area’s page

• There is an application that can be downloaded to a smart device for those who wish to walk alone, or you can register and join a group walk in your area

‘Find your 30’

• Move It Australia

• Aims to get every Australian adult to commit to at least 30 minutes of activity each day.

• https://www.sportaus.gov.au/findyour30

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Why should I find my 30?

• Adults aged 18-64 should accumulate 2.5 to 5 hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous activity each week.

• Children should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day

Take the tiny trainer challenge

• Find Your 30 is all about finding practical ways in which anyone can work half an hour of activity into their day.

• There are simple solutions, like walking the extra block to work, taking the stairs instead of the elevator, and getting the whole family active together.

• #moveitaus

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Lift for life

• Lift for Life® is an evidence-based resistance training program that was developed by the Baker IDI Heart and Diabetes Institute.

• Lift for Life is a resistance training program for people with or at risk of developing type 2 diabetes and other chronic conditions.

• Lift for Life is licensed to health and fitness businesses who manage or have access to a range of progressive resistance equipment required to deliver the program as well as appropriately qualified and experienced staff.

Become a Provider

• Businesses who want to become licensed providers of Lift for Life must have an Accredited Lift for Life Trainer to deliver the sessions (minimum Certificate IV).

• http://www.liftforlife.com.au/deliver-a-liftforlife-program/

• Lift for Life is delivered as a series of supervised 8-week programs. The sessions are conducted in small groups of no more than 12, in specially licensed facilities.

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Designing Programs

Program 1: No running cardio

• Is essentially a lower body program• The main aim is to elevate the heart rate

• Has a mixture of single and double-leg exercises• Step-up knee lifts• Jumping jacks• Lateral hops• Fast step-ups• Front kick plank• Side lunge and punch• Squat jumps• Superman

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Things to consider

• What level of fitness is required to manage these exercises?

• Can any level of fitness cope with them?• Can you progress or regress them to suit different age groups and

fitness levels?

• What would one circuit through these eight exercises look like?

• How many reps should you include? (depends on exercise) • How long will one time through take? (approx. 6-7 minutes)

• What basic equipment and space will you need?• Do you have access to a step or ledge?• Do you have access to a soft area for floor work or mats?

Planning your conditioning session

• 20-25 minutes of activity required• Eight exercises will take 6-7 minutes

• Will you keep the same exercise order?• How many circuits will you program?

• 3 or 4 times?• Will you have rest between each circuit?

• If 3x through, perhaps rest 2 minutes between each circuit• If 4x through, rest 0-30 sec between each circuit

• How will you monitor performance?• When can you check heart rate?• What safety plan will you put in place for the circuit?

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Program 2: On-the-go strength

• Is essentially a basic strength program• The main aim is to strengthen major muscle groups

• Is a mixture of lower and upper body exercises• Shoulder push-up• Press and plank• Dips on floor/bench• Plank push-ups• Rows• Rear lunge• Lunge with twist• Single leg deadlift• Lunge with bicep curl• Three-way crunches

Things to consider

• What level of strength is required to manage these exercises?

• Can any level of strength perform them?• Can you progress or regress them to suit different age groups

and strength levels?

• What would one circuit through these ten exercises look like?


• What basic equipment and space will you need?• Do you have access to small weights or dumbbells?• Do you have access to mats or benches?

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• 20-25 minutes of activity required• Ten exercises will take 9-10 minutes


• 1 or 2 times?• Will you have rest between each circuit or exercise?

• If 1x through, perhaps rest 1 minute between each exercise • If 2x through, rest 2 minutes between each circuit

• How will you monitor performance?• Can you assess fatigue or feeling of well being?• What safety plan will you put in place for the circuit?

Program 3: Stability and balance

• Is essentially a stability and balance program• The main aim is to strengthen major and minor muscle

groups, while also developing basic coordination

• Is a mixture of lower and upper body exercises (more legs than upper)

• Squat floor reach• Chair leg squats• Squat reach and jump• Fast step-ups• Step up to knee lifts• Lunge with bicep curl• Side lunges• Rows• Press and plank• Russian twist

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Things to consider

• What level of stability & balance is required to manage these exercises?

• Can any level of stability & balance perform them?• Can you progress or regress them to suit different age groups

and strength levels?• Do they challenge stability & balance?

• What would one circuit through these ten exercises look like?


• What basic equipment and space will you need?• Do you have access to small weights or dumbbells?• Do you have access to mats or chair and step?


• 20-25 minutes of activity required• Ten exercises will take 8-9 minutes


• 1 or 2 times?• Will you have rest between each circuit or exercise?

• If 1x through, perhaps rest 1 minute between each exercise • If 2x through, rest 2 minutes between each circuit

• How will you monitor performance?• Can you assess fatigue or feeling of well being?• What safety plan will you put in place for the circuit?

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The end

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