December 2022 / January 2023 / February 2023 | Akwa | 35 they confidently carry. Instructors can offer moderate challenges to help keep them motivated. 3. Autonomous/ Self-Sufficient Phase In this phase, movements are skilled, smooth, and unconscious. They need only minor alignment corrections and can auto correct. Skilled learners tend to tune in innately to their own body’s abili- ties. This person is often confident, has high self-efficacy, and enjoys taking on significant movement challenges. A deeper knowledge of your partici- pants’ levels and styles of learning, as well as fitness goals, allows you to assist the group while also addressing individual differences. Incorporate a whole-body exercise experience to establish, rebalance, and reorganize the physical systems. Intentionally lead every exercise by returning to the previous state, which is regression. When we move, some muscles must contract while others relax; this happens automatically. The central and peripheral neuro- logical systems drive the movement command through sensory and reflex behavior. The sensory system takes in information as the body moves through space; changes position, posture, and speed; and responds to gravity, buoyancy, and different forms of tactile feedback. The motor sys- tem creates and controls the tension in stabilizing and moving muscles. It responds to sensory feedback with gross or fine motor control. Regress- ing exercises will help address mus- cle imbalances and bring a challenge back to your routine. It can reset motor patterns to make the workouts more effective, promote lean muscle, improve muscular conditioning, flexi- bility, balance, and muscle elasticity, improve joint stability/mobility, help avoid plateaus, and burn more calories. When ready to move forward, offer customized, challenging, effective conditioning which is progressive. Conditioning means integrating, har- monizing, and coordinating. Inte- gration artistically blends balance, coordination, flexibility, agility, and strength to find a sense of wholeness and flow. The goal is to elevate the capacity for movement, energy expen- diture, and neuromuscular coordi- nation. The objective is to expand a person’s physical limits, enhance per- sonal skills, develop a sense of flow, and optimize performance. The best part about regressing to progress is that it's progressive. Par- ticipants will relearn movements, improve performance, and develop skills applying to more challenging and fun exercises. All exercises must be practiced at slow-medium-fast speed levels. Speed levels will be unique for each person, and each has a different purpose: • Slow speed makes it possible to pay attention to the movement process, concentrate on relaxation while in motion, and understand the kinesthetic aspect of motion. • Medium speed combines an inter- nal awareness of balance, relax- ation, and coordination with a sense of flow. Movement requires less thought and starts to become more integrated. • Fast speed pushes the limits of neu- rological and muscular response times. Any defect in coordination or perception indicates when one is trying to move as quickly as pos- sible. Moving fast is an excellent teaching tool for body-mind inte- gration. The goal of the base-level exercise is for the movement to create the foun- dation, making it possible for the cognitive learner or deconditioned participant to master so they will be ready for the next challenge. The sec- ond level then sets the foundation for the most advanced variation. This process creates invisible learning and helps the individual be more suc- cessful, making it possible for every- one in your group to perform at the correct intensity. Finally, creating an advanced-level exercise provides the endpoint – it gives direction. Participants of group fitness classes should be advised that there's a healthy level of training, and there is a point where training can start doing more harm than good. Exercise is impacted by health conditions, such as chronic weakness, persistent insta- bility, or previous injury. Any time an exercise sequence or fitness routine goes beyond one's limits, it is time to stop and reevaluate. Individuals should be attentive to biofeedback - their ability to know, perceive, feel, or be cognizant directly. It is knowing what is safe or unsafe and respect- ing one's intuition to know when to regress and progress. n Resources Phillips, J. 2022. 10 Group Fitness Trends Set to Shape next Decade. Publish online: https://www.lesmills.com/ clubs-and-facilities/research-in sights/fitness-trends/10-group-fitness- trends-set-to-shape-the-next-decade/ #:~:text=10%20group%20fitness% 20trends%20set%20to Silva, M., Viera, P., Coutinho, S., Minderico, C., Matos, M.; Sarnibinha, L.; Teix- ieria, P. 2010. Using self-determina- tion theory to promote physical activ- ity and weight control: a random- ized controlled trial in women. Pub- lished online: December 11, 2009. 2010_SilvaEtAl_JBM.pdf (selfdetermi nationtheory.org) Roberts. K. 2022. Multilevel Teaching Techniques that will Transform Your Group Fitness Classes. Published online: https://www.acefitness.org/ continuing-education/certified/june- 2017/6396/multilevel-teaching-tech niques-that-will-transform-your- group-fitness-classes/#:~:text=Multi level%20teaching%20 Author Dr. Maria Pritz, EdD, is an exercise physiologist, imple- menting a unique integra- tion of traditional exercise science and clinical exercise physiology, with 35 years of experience. Maria combines academic knowledge with hands on experience in functional fitness and pain management via land-based and aquatic fitness. Her unique training method (SykorovaSynchro Method SM) involves integration of multi- disciplinary techniques to achieve overall health and optimized performance. Ma- ria was awarded the 2020 AEA Global Lifetime Achievement Award for years of leadership, dedication, and contribution in aquatic fitness. She also received the 2021 ATRI The Tsunami Spirit Award. She is currently a faculty member of ATRI, author, presenter, and continuing educa- tion developer for FLS/ NAFC.
