BOOM MOVE is designed to appeal to baby boomers and older adults of all fitness levels. To create an inclusive experience, provide meaningful and safe modifications for all dances 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.
Instructors may evaluate participant readiness for BOOM classes based on the following functional criteria and skill demonstration during other classes.
- Directional traveling: forward, back, side to side, turning (quarter and half turns)
- 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 and stand from a seated position without push support from hands
- 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
By providing varying intensity options, you increase both the safety and effectiveness of each exercise you select. Progressions and regressions allow each class to be a “choose your own adventure style” workout. Get to know your members and have a plan! Introduce basic exercise options, especially in the first few classes. If participants are more skilled and need the challenge of progressions, it is fine to experiment with these movements, even in the early classes. These are decisions that you can make only through careful observation. Boredom and frustration can result when movements are too simple or too complex, so offering level modifications will help every participant get the most from the class.
When giving progressions and regressions keep in mind:
- Start with a foundation that is a less intense version of the standard form of an exercise, such as movements that are low-impact with a gentle joint range of motion.
- 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.
Elements of Variation
Range of Motion – Flexibility often determines the range of motion, but it can also be limited by joint conditions or injuries. Conversely, some participants may struggle with controlling range of motion if unfamiliar to dance. Even dance moves that appear casual, effortless and spontaneous are very carefully controlled. Although the occasional freestyle dance is a fun opportunity to let loose, teach combinations with precise upper and lower body movements, and always demonstrate a safe range of motion. For example, during a rock-step, you can simply tap your toes back left and right, or, as you step back, bend the back knee to create more intensity.
Lever Length – Limb length during movement affects the movement’s difficulty and the participant’s endurance. When modifying movements for intensity, consider whether changing lever length is an option. Using a “longer” lever requires more strength than using a “shorter” lever. Small arm movements with bent elbows vs. large arm movements with straight arms is an example of a shorter vs. longer lever. During a pony step, you can begin with arms close to the body, bending the elbows right and left in coordination with the foot pattern. For more intensity, alternating arms may lift overhead, providing a progressive intensity option.
Balance – The combination of agility, balance, and coordination can make for some intense challenges in BOOM MOVE. To improve balance, a simple step-touch becomes a balance move by stepping to the right or left, while the opposite foot stays lifted off the ground. Consider the following example for balance modifications:
- Base: step-touch, side to side
- Moderate: step-touch, one leg crosses behind
- Full Intensity: step with a small hop, one leg crosses behind, while bending the front knee
Directional Changes – Directional changes in dance-style choreography add the dimension of challenging spatial awareness. For example:
- Base: “Hustle” in place
- Moderate: “Hustle” traveling forwards and backward
- Full-Intensity: “Hustle” on a diagonal or in a “compass” (all four directions in the room)