BOOM classes are designed to appeal to baby boomers and older adults of all fitness levels. To create an all-inclusive experience, provide meaningful and safe options for all poses and exercises. Think of these options as the key ingredients to teaching a successful group fitness class; they allow each participant to determine an appropriate intensity level.
You may evaluate participant “readiness” for BOOM classes based on the following functional criteria and skill demonstration during other classes.
- Agility: ability to transfer weight without support (forward, back, side to side)
- Balance: equal and consistent demonstration during both static and dynamic movements
- Coordination: simultaneous choreography utilizing the upper and lower body
- Power: the ability to react quickly to directions or stimuli and perform fast, powerful movements
- Strength: sufficient muscular strength and endurance to exercise in a standing position for a minimum of 30 minutes
- Space: ease of execution for high/mid/low body positions
- Pace: comfort with choreography at multiple speeds including half-time/tempo/double-time
Levels of Intensity
Intensity variables denote the ways in which we can adapt exercises to accommodate participants’ varying skill levels, abilities, chronic conditions or limitations. It is through these options that we set the intensity of an exercise. The SilverSneakers Way of Coaching encourages instructors to describe movement, provide movement adaptations, describe the movement’s purpose, and provide motivation. When giving options for raising or lowering the intensity of your choreography, make sure you are coaching participants so they understand how to use these options. Use the most precise and accurate cues possible when teaching classes.
Resistance
Can be modified by working with one’s own body weight against gravity. Intensity can be added by holding a pose for a longer length of time or adding repetitions. Emphasis on mind-body principles such as breathing, concentration, and precision can increase focus and awareness while performing the exercise, and therefore enhancing resistance.
Range of motion
Refers to the distance and direction a joint can move between its flexed and extended positions. It affects the intensity of exercise by forcing the body to recruit more or fewer muscles during a movement. It will also tax flexibility of joints and ligaments.
Balance
The intensity of an exercise can be varied through balance options. For example, progress a balance exercise such as tree pose, starting with 80% of weight in the standing leg and 20% of weight in opposite leg, toe down on floor; progress to toe lifted off floor in parallel knee tree pose; progress to foot against ankle of standing leg, rotating lifted knee out towards the side wall; progress to lifting foot from ankle up the leg (be careful not to anchor on inside of standing knee joint).
Lever Length
Indicates flexion or extension at a joint during exercise. Using a “longer” lever requires more strength than using a “shorter” lever.
An example of changing lever length may be seen in the classic Pilates exercise, the saw:
- Begin the exercise sitting upright, with legs extended in front, a little wider than hip-distance apart. Flex your feet, pushing out through your heels to fully engage your legs.
- A lever-length modification may be to bend your knees, placing feet flat on the floor. Extend arms out to the sides so that they are parallel to the floor, palms down.
- A lever-length variation may be to cross your arms over your chest, leading with your shoulders; or to place your hands on the same shoulder (right to right/left to left), bending at the elbows, and lead the exercise from the elbow.
Another example might include the plie squat:
A plié squat can progress to a full body exercise by adding arms that extend all the way up and down the sides of the body and you may add additional intensity in the lower body by propping a heel. You might say, “Start with a plié squat, hands on your waist. If you’d like to add the upper body, raise both arms overhead and lower. To add intensity, prop your right heel and then your left heel!”
When giving progressions and regressions keep in mind:
- Start with a foundation that is a less intense version of the standard form of the pose or exercise.
- Build on the base movement and add a challenging component.
- Add additional difficulty to the moderate option that might demand increased cardiovascular endurance, strength, flexibility, coordination or balance.
The SilverSneakers Way of Coaching empowers older adults to live their best lives and to seek a feeling of success through program participation. Helpful dialogue to use in your class might be: “Do each exercise at your own pace. Execute each exercise while being mindful of proper form and breathing techniques. Start with the base move of each exercise and progress only when you feel ready. You can prevent injuries by respecting your body’s gifts and limitations. I can help you to determine the exercises suitable for your ability level. If you experience pain, we can modify the exercise.”