Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
11
2
3 14
6
4-5
15
12 - 13
13
1
Dear Instructors,
Housekeeping….
It’s an ongoing responsibility
responsibility for all…so do play your
part of the role of a all round well respected instructor.
Love Raine
2
You and the team did such a great job with the "Back to School" anthem!
It's great to see so many staff teaching together, having fun, and re-igniting
their passion for group-X!!
I found the article on back pain really insightful, and you achieve a
wonderful sense of community by including staff birthdays and other
interesting trivia.
I hope you are able to successfully identify and target new market groups
and members of your community to come into True Fitness and
experience these wonderful events during 2009, and grow your loyal base
of group-X members!
Please let me know if you require any marketing support during 2009.
Warm Regards,
Benjamin Newman C.P.S.M., National Launch Consultant,
Les Mills Asia Pacific
Q1 WORKSHOPS COMING TO
KUALA LUMPUR
KUALA LUMPUR RPM 21st February
True Fitness Pavilion Lot C3.07, Level 3, 4 and 5, Pavilion Kuala Lumpur,
168 Jalan Bukit Bintang, 55100 Kuala Lumpur
BODYATTACK
8:30 AM 10:00 AM Sunday, 22 February
M/C + Educ.
BODYVIVE
10:00 AM 11:30 AM Sunday, 22 February
M/C + Educ.
BODYCOMBAT
11:30 AM 1:00 PM Sunday, 22 February
M/C + Educ.
BODYSTEP
1:00 PM 2:30 PM Sunday, 22 February
M/C + Educ.
BODYPUMP
2:45 PM 4:15 PM Sunday, 22 February
M/C + Educ.
BODYJAM
4:15 PM 5:45 PM Sunday, 22 February
M/C + Educ.
BODYBALANCE
5:45 PM 7:15 PM Sunday, 22 February
M/C + Educ.
15 Jan 2008
6
Housekeeping
RPM™ Technique
People love the intensity, the adrenalin rush, the high they feel from the energy of the group
and they love the simple athleticism of the program. But we know that they also come to get
results – they want to increase their fitness and achieve other exercise goals. To do this
they have to ride with great technique – and they’ll do this by copying you. You have to
become an expert in RPM™ riding technique.
Let’s take a look at each of these components and how they are assessed. The rest of this
section shows all the riding positions that are used in RPM™ along with information about
how to coach them.
1. Position
2. Execution
3. Timing
4. Fitness
5. Feel
8
1. Position
Aligning your body correctly creates the foundation for effective cycling techniques. Many
people have poor natural posture and alignment. Your challenge as an RPM™ instructor
is to set up and maintain correct posture and body alignment in every position for its
duration.
2. Execution
Cycling execution is determined by the riding position. Each position places different
demands on the stabilizing musculature and loads the muscles through a varying range. It
is essential that the fundamental cycling techniques are followed no matter what the riding
position. These are ‘cycling in circles’, ‘equal power input’ and a ‘dynamic ankle’
movement.
3. Timing
You must work with the rhythm of the music (on the correct beat) and ‘paces’ in the
choreography to achieve role-model technique. Poor rhythm interpretation will mean poor
riding technique and a frustrating experience for people in class.
You will experience exceptions to the rhythm rule in our high cadence tracks, Tracks 2, 6
and sometimes Track 4. We call this the Cadence Ladder. It is COMPULSORY that
instructors ‘ride the ladder’ and at the paces indicated in the choreography notes. Failure
to do so will result in assessment failure.
Use of the Cadence Ladder will see a ‘build-up to top speed or pace’ where we encourage
people to achieve their personal top speed, with control, for short bursts throughout the
track. We coach them to then shift their focus to recovery by using slightly lower speed
intervals for both recovery and build-up phases.
However, there are also times when we encourage people to ride just in front of the
beat, for brief periods of time (using the same load), to give them the opportunity to
‘power train’.
Apart from these two situations, we always ‘bike to the beat’ or, if you prefer, ‘ride to the
rhythm’.
4. Fitness
You must role-model perfect technique every turn of the wheel, every track, every class. If
you lack endurance, you will fatigue and lose form. Stabilizing your body and maintaining
each riding position will help you to work with big resistance, avoiding fatigue and
minimizing the risk of injury.
5. Feel
RPM™ is a program about riding with the rhythm in an authentic cycling journey or
experience. You need to demonstrate the appropriate energy, look and cycling attitude.
You will be a powerful role model when you coach your class to personal success by
bringing out their inner athlete.
9
Novice options
New people to RPM™ may find the cycling cadence in seated or standing positions
challenging. Before and during tracks, remind them they can decrease resistance and/or
cadence or go to the seated position during standing phases. Participants should be
encouraged towards prescribed intensity but use options whenever form is compromised.
Technique Assessment
You will be assessed for competency in all but two of the riding positions using the RPM™
assessment schedule under the movement areas above. Being competent in all positions is
vital to obtaining your license to teach.
Seat Height
The first and most important adjustment is the seat height. Proper seat height contributes
most to force production. An improper seat height can lead to less force production and
injury.
There are several ways to establish seat height. However, in a group exercise setting with
limited time and minimal equipment, we want to use the most simple but accurate method to
establish seat height.
Off the bike, correct seat height is found by adjusting the seat to
match the height of the top of your hip bone. On the Bike
On the Bike
On the bike and in a Ride Easy Position put your legs at 12 o’clock
and 6 o’clock. Take out your 6 o’clock foot and place your heel over
the pedal. If the heel just touches the pedal then you’ll have a
good seat height for generating great force production. The angle of
the knee will be about 15 to 20 degrees.
10
If the rider feels anterior knee pain, then the seat should be raised to a knee angle of 15 to
20 degrees from bottom dead center.
If the rider feels posterior knee pain including pain in the calf and/or Achilles, the seat
should be lowered to a knee angle of 25 to 35 degrees from bottom dead center.
If the hips move from side to side while riding, the seat is too high.
Handlebar Height
The handlebar height should be
level with the saddle or slightly
below. Beginners or people with
lower back problems may want to
raise it slightly above the saddle.
The technical rationale for correct body alignment in the Ride Easy Position:
Encourages biomechanical efficiency in seated or standing positions
Encourages head and neck in neutral position
Encourages slightly retracted and depressed scapula
Encourages high chest position, elevating the first rib – to support and stabilize thoracic
kyphosis
Encourages a comfortable and light grip on handlebars to promote core stability rather
than using the bike frame for postural support
Targets key stabilizers – engaging the abdominals for lumbar stability
Encourages elbows to be held in at the sides and facing downward
Maintenance of efficient lower limb alignment with the hip, knee and middle of the foot
maintaining a linear relationship
Encourages efficient pedaling action through 360 degrees
RIDE EASY
This is the basic riding position used in all tracks and can also be used for recovery.
From a seated upright position, we tilt forward from the hips and place the hands on the
horizontal part of the handlebars.
Once here, we emphasize a tall chest by pulling the shoulders back and then dropping them
down to create some space between the neck and ears.
Next, we encourage a relaxed grip with soft elbows that come in towards the body, not out.
And finally, emphasize a nice long spine by sliding the hips to the back of the seat.
SEATED RECOVERY
This position is used for postural breaks and stretches during some tracks and at the end of
every track to allow for recovery and rehydration.
We sit up straight and tall with great posture and maintain light resistance with a slow leg
speed.
On Valentine's Day, we are proud to wear our hearts on our sleeves, on notebooks, gifts, and
anywhere we want to add a touch of how we feel. Love is the word for the day.
Valentine's Day is a wonderful opportunity to show our feelings, our hopes for the future, and
our fond memories of the past. It should also be a day that we show our love for who we are,
where we came from, and where we intend to go. There is this happy medium - a point that
we can touch on that will let our heart know we care about the person it is beating for, and
let our family and friends know that if we care about ourselves, we are well equipped to care
about them.
Whatever you do this Valentine Day, or the day before or the hundreds of days after, be good
to your heart, and reap the rewards of loving and living in a world where there is room for
everyone, and we can each have our own "space." The fountain of love never goes dry, and
the mine of diamonds and gold never runs out or precious metals, and even outer space is
not the limit to what people can do once they get started. Love yourself enough to love others
and
Learn CPR.
When a person’s heart suddenly stops beating, cardiopulmonary resuscitation (CPR) is all that
stands between him or her and the great beyond. The new hands-only technique is simple
and effective. Although cardiac arrests sometimes come out of the blue, they’re more
common in people with heart disease.
Call 999
Check victim for unresponsiveness. If there is no
response, Call 999 and then return to the person
13
14