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• Chapter 6
– Group Exercise Program Design
• Post-warm-up phase
– Prepares the cardiovascular, cardiorespiratory, and
musculoskeletal systems for more intense activity
– Emphasizes continuous, large-muscle movements that further
increase body temperature and heart rate
• Peak phase
– Intensity and heart rate build gradually.
– This is the target training zone for class participants.
• Cool-down
– Allows the body to gradually re-establish equilibrium at a lower
intensity
– Intensity and heart rate should reach the lower end of the target
range.
– Cardiac complications are more likely to occur with the cessation
of exercise. Therefore, an appropriate cool-down may:
• Prevent excess pooling of the blood in the lower
extremities for at-risk individuals
• Promote faster removal of metabolic wastes
• Cardiorespiratory training
– Traditional aerobics
• High impact: 150–170 bpm
• Low impact: 120–140 bpm
– Step aerobics: 118–128 bpm
– Kickboxing fitness: 120–128 bpm
– Group indoor cycling: various
– Aquatic exercise: 125–150 bpm
• Muscular strength and endurance conditioning
– Group strength training: 110–130 bpm
– Stability ball training: 110–130 bpm
– Medicine ball training: 110–130 bpm
– Circuit training: 110–130 bpm
• Mind-body exercise
– Yoga: various
– Pilates: various
– Tai chi: various
• Medications
– Participants who take substances that may affect
heart rate (e.g., beta blockers, cold medications
with sympathomimetic activity, nicotine, caffeine)
should use RPE as the method for monitoring
exercise intensity.
• Pregnancy
– The heart works at a higher capacity to pump more
blood volume throughout the body.
– The oxygen cost of weightbearing activity is
greater due to increased body weight.
– RPE should be used as the method for monitoring
exercise intensity.
• Disease
– In general, disease conditions require the body
to spend more time adapting to the demands of
exercise.
– Warm-ups and cool-downs should be extended.
– The intensity of exercise should be reduced.
– RPE in conjunction with heart-rate monitoring is
recommended for monitoring exercise intensity
for many types of disease.
– Very light to fairly light intensity exercise (i.e., 9–
11 on the 6–20 scale, or 1–2 on the 0–10 scale)
is recommended for the initial stage with
participants who fall in the special populations
category.