ILOCOS SUR POLYTECHNIC STATE

COLLEGE
Sta. Maria
Campus
GROUP EXERCISES
This course presents the general information on group exercises. It covers the application of practical skills and
understanding through theory the benefits of exercises from participation in physical activity. Promote practical and
creative interventions that will create community connection and contribute to the health and well- being of the
people and/or larger community. Analysis of dance instructions and technical interpretations from the written
materials are needed. Emphasis is given to valuing the context of dance as basis for interpreting dance
movements with underpinning of preserving the legacy of the Filipino heritage.

INTRODUCTION
The old saying “You only get one chance to make a first impression,” is completely true in
group exercise. Teaching means to bring about an independent change in behaviour or thought. of the students.
With that being said, the goal and priority of an educator should be to teach in such a way as to empower one’s
participants to independently execute moves with proper form. Keeping this in mind will help student become the
best as they can be, encourage the learners to understand how to take responsibility for their own form and body
mechanics, and transfer those skills to activities in the daily ways of life.

MODULE 1:
A. What is Group Exercise
Group Exercise leads a group of participants through a series of movements and exercises using music as
the basis of rhythmic exercise. It offers fitness in many forms of activities from Step Aerobics, to cardio,
yoga, Pilates, cycling, and many more. In the context of Fitness, this refers to a class where several gym
members or non-members / guests sign up and part take in instructor led workouts, such as cross fit
workouts, or Zumba or just on the gym floor. Most decent gyms offer this - as it tends to be fun A group
exercise is an assessed discussion exercise that involve small group of people (usually 8-10 people).
Group exercise simply means that workout is lead by an instructor or trainer in a group setting, whether
you are looking for group exercise for seniors or at brand new to the gym- group exercise is a smart way
to get healthy with your peers.
B. Benefits of Group Exercise
1. All kind of exercise are good for you, but working out in group may give you a little boost.
2. Group exercise improve quality of life, as well as drops in stress level
3. The power of working out together
4, Boost the performance, especially if you are already close with other people in the group.
5. Social support that people had during group exercise.
6. There is a lower risk of injury. ... .
[Link] adds huge variety to your workout. ...
8. It’s great for everyone – whatever their fitness level. It adds huge variety to your workout
9. You get a higher endorphin output
10. It’s fun
C. Group Exercise in School Setting
1. Group Exercise in Elementary Level: Boost Grades and Improve Behaviour
1.1. Light Exercise: Kids doing light physical exercise breathe normally as they do basic gross motor
activities at a controlled pace
1.2. Moderate Exercise- Kids doing moderate physical activities breathe harder than normal move fairy
quickly, and find it little difficult to talk during activities
1.3. Vigorous Exercise Kids doing vigorous exercise breathe harder than normal, move quite fast, and
find talking to be difficult and laboured during the activities
2. Group Exercise in College
Course Code: PATHFit 3
Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus
- A minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic activity is recommended by 1 hour
and 15 minutes of vigorous-intensity

3. Group Exercise for Elderly

- ‘Regular group exercise contributes to balanced health in older adults’ emerged as an overarching theme with
seven categories (regular group exercise, functional health, active mind, enjoyment, social connectedness, mutual
support, and expanding communities). Although the participants perceived that they were aging physically and
cognitively, the regular group exercise helped them to improve or maintain their functional health and enjoy their
lives. They felt socially connected and experienced a sense of security in the community through caring for others
and supporting each other. As the older adults began to seek value beyond individuals, they gradually expanded
their communities beyond geographical and generational boundaries.

D. Group Fitness Format

- The group fitness format to hit the market traditional hi/lo, step and strength training Dance, kickboxing and
cycling came next, followed by yoga and Pilates. Add boot camp, circuit, high-intensity interval training and fusion
classes and that pretty much covers it all. Once you understand the basics, with practice, the skills of class design,
music selection, applied anatomy, motivation techniques and other key teaching elements can be easily applied to
any group modality.
Three different types of “group” participants:
1. Social participants come for the interaction. They like high fives, they’re vocal, they like team
challenges or partner work, and they want credit for showing up.
2. Competitive participants need the group environment to push themselves. Some seek approval or
public recognition, but some simply compete in silence, using the performance of others in the room to help them
get the most from their workouts.
3. Agnostic participants come for accountability. They like putting workouts on their calendar, they live
somewhere in the middle or back of the room and they want little attention, but they like the structure and
education that comes with group classes.
F. Workout Design
Consider the following tips for you to enjoy your work-out
1. Plan a proper Warm-Up and Cool Down,
Raise the core body temperature-Think of your muscles like a rubber band. If you put it in the freezer
for 24 hours and then take it out and try to stretch it right away, it will probably snap. In the same way,
if we try to extend and contract our muscles while they are still cold, the likelihood of a pull or other
injury is higher.
a. Increase heart rate. In order for muscles to function properly, they need the right amount of blood
flowing to them and they need it at the right time. Increasing the heart rate prepares our
cardiovascular system for the job that it needs to do in our workout.
b. Choose appropriate movements.
If a class called Lower Body Blast, it would be fairly pointless to include push-ups in your warm-up
given that they are an upper-body exercise. Always choose exercises that will mimic movement
patterns and engage the same muscles you will be using for the rest It is important to provide a proper
cool-down. As with the warm-up, this can help prevent injury and excessive muscle soreness. These
last 5-10 minutes of class give your participants the opportunity to lengthen their muscles and bring
their bodies back to homeostasis, or steady-state. Make sure to do the
c. Decrease heart rate.
Although our heart rates are higher during exercise, we don’t want them to stay that way. Make sure
to plan movements that will slowly bring your heart rates down to a normal level. This means that you
do not completely stop moving after the workout has ended, but rather, continue moving at a slower
Course Code: PATHFit 3
Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus
pace. Providing dynamic stretches, meaning stretches that involve movement, is a great way to do
this.
d. Stretch the appropriate muscles.
As with the warm-up, there would be no point to stretch your arms after a class that focuses on the
lower-body muscles. Whatever style of class you teach, make sure to focus on stretching the muscles
used in class. When the muscles are warm and have a lot of blood flowing to them, there is also
greater potential to increase flexibility as an added bonus.
2. Choose the Right Equipment
Choose tools that are easy for everyone to use, give an option or modification for the use of
equipment
3. Pick Appropriate Exercises
It is important that you choose exercises that stay true to both of these items. In the same way that a
strength-based class should not contain speed and agility work, a cycling class should not ask
participants to get off of the bike and do push-ups. Know your fitness level. There is nothing wrong
with providing a challenge, on occasion, by choosing a more complicated movement. The problem
with doing this too often, however, is that the moves take a long time to explain and can be more
difficult for everyone to understand. It is better to make the majority of exercises ones that everyone
understands and then vary the time, reps, weight, or sequence in order to provide a challenge.
4. Listen to your body Do not push yourself to your limits.
Learn to listen to your body. Stop when necessary to stop and go if you already rested for a while.
[Link]
G. Music Planning
Planning group exercise to music sessions
- The aim of this is to develop your knowledge and understanding of the theoretical components
underpinning group exercise to music program for apparently healthy adult of all ages. It is important to
know what the age of the learner is, so that you can choose an appropriate music for them that they boost
their self to engage in the activity. Identify also range of group exercises to music, to develop, cardio-
vascular fitness, muscular fitness, flexibility, motor skills c. Identify a range of equipment used in group
exercise to music and its uses d. Describe how to plan group exercise to music using circuit formats.
Reference: [Link]

MODULE 2:
Different Group Fitness Exercises
STEP AEROBICS
- A step aerobics centers on a portable block that you step on and off to elevate your heart rate and build
muscle particularly on the lower body. These blocks can vary in height from 4 to 12 inches with the higher
step giving you a tougher work out . Each class participant will be provided an individual block for use and
can customize the height with risers If you have never taken a class like this before, you might be
surprised by its difficulty. The basic step up and down movement is just a start. You can also step around,
sideways, backwards at varying speeds and intricacies. Some step classes also incorporate small hand

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus
weights to increase your calorie burn. There is an instructor in front who demonstrate each moves, they
perform the choreography with you and with music. .

AQUATIC AEROBICS
- Aquatic Fitness classes, which are sometimes called as “Aqua Fit” for short or “water aerobic”., all revolve
around the same idea: low impact exercise performed in a pool. In this class you typically be in the waist
deep-water, engaging in vertical resistance based exercise. Much of this resistance came from the water
itself. Through water friendly dumbbells are often incorporated to maximize your gains. This class is ideal
for anyone who is battling an injury joint problem o muscle strains, but rest assured it can provide an
optimal workout no matter your fitness level. You will be asked to wear some type of swimwear with swim
shoes and swim caps.

KICKBOXING
- It is a cardio-based activity that focuses on the martial arts techniques and choreographed movements like
punches, jabs, crosses and uppercuts, knee strikes, kicks and more. Since this is a high intensity activity,
classes typically include a warm-up and cool down portion to prevent injury. Unlike Traditional kickboxing,
it is important to note this class requires zero physical contact. Most moves are done in the air or
occasionally against a weighted bag. Kickboxing also have a surprisingly large mental component,
remembering the moves and their different orders requires focus and concentration which is perfect when
looking a class to get you in the zone.

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus

YOGA
- You may already know the deal with yoga , Yoga takes place on the mat and classes can range from 30-
90 minutes. Yoga focuses on breath control, flexibility, coordination and balance. However, yoga Is a
diverse practice with many different types. It’s also common to gyms to list skills levels within yoga
Classes since a beginner class will vary tremendously from an advance class., you want to make sure You
choose an appropriate one. Bikiram yoga is especially common in gyms and specialized studios. In this
type of hot yoga, you can expect to practice in a room heated 95 to 108 degrees for an extra burn.

PILATES
- Unlike high intensity cardio classes, Pilates focuses on small controlled movements with aim to strengthen
tone and stretch muscles, particularly in your core. Pilate’s classes, typically take place in two ways: Mat
Pilates and Reformer Pilates. As it name suggests, mat Pilates simply means Pilates done on mat; this is
the common class, and you can expect to be on the floor or close to it for a big part of your own workout.
Reformer Pilates alludes to the reformer machines which individuals can strap themselves into and use
the various pullies and spring to create greater resistance. Both types of class can be defined by repeating
all movements into a slow and controlled manner to tighten and tone

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus

HIP HOP AEROBICS

-Hip-hop aerobics is a workout that uses choreographed steps and aerobic movements as you dance to hip-hop
music. Hip-hop aerobics is a workout that uses choreographed steps and aerobic movements as you dance to hip-
hop music. Hip hop dancing encompasses many different street styles, all offering a great way of working out the
body through fun and rhythmic exercise. Here’s our guide on how hip hop dance could set you on course for a
healthier and more active lifestyle.
Hip hop dancing encompasses a wide range of street styles, set to the beats of pounding hip hop music. Workouts
include popping, locking, break and house dancing.
Hip hop dancing emerged from African-American roots in the 1970s. It is a creative, frequently improvised, style of
dance. The hip hop performer’s body moves in time to a catchy beat, theoretically expressing a wide range of
emotions in the process. Defined by the bounding steps, power jumps and even hand-standing of its performers,
hip hop dancing is certainly not an activity for the faint hearted. But it has numerous health and fitness benefits.

Fitness Benefits
a. Stamina - If you’re struggling to stay the pace in your running exercise, hip hop dancing could offer an
unexpected form of cross-training, to build up your stamina and muscular resistance.
b. Work your heart - Hip hop dancing is a great form of cardiovascular (CV) exercise and really gets the
heart pumping with fast paced workouts.
c. Forges a positive mind - Exercise is a great way of keeping your mind in shape and the pleasures of hip
hop dance will have you leaping around with a more positive outlook.
d. Burns off calories - With a range of movements required of its participants, hip hop dancing will help you
burn off those unwanted calories. Losing weight doesn’t mean trundling on a treadmill until the end of
time. Hip hop dancing will get you moving, as well as offering an entertaining and highly sociable workout.

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus
Key Styles of Hip-Hop Dancing
a. Break-dance - Break-dancing is an athletic street style that evolved from the New York hip hop scene of
the early 1970s. Normally set to pop, funk or hip hop songs, break-dancing includes a combination of
energetic jumping, hand walking and expressive bounding. It is an explosive dance style that can see
many muscle groups stretched in quick succession.
b. House dancing - As its name suggests, house dancing is traditionally performed in time to house music.
However, in recent years it has also become a key style of hip hop dance, with its improvisational nature
and complex foot patterns complementing hip hop beats. A key house dancing move is the ‘Jack’ which
sees the dancer ripple their torso like a wave, repeatedly in time to the music.
[Link]

RETRO AEROBICS
-Retro Aerobics or also known as Retro Dance Fit is a workout bringing back some of the old school moves from
70s, 80s, 90s. There is a mix of high impact, low impact and dance moves.
When you picture aerobics it’s all colourful retro outfits, sweatbands and leg warmers, but there’s more to it that
this funky look. We had a chat to Inge about why exactly aerobics is so great for you.
Aerobics is a great workout because it’s a mix of cardio and body-weight exercises that can really help with weight
loss or weight management.
It always puts in a great mood and, what’s more, aerobics is so much fun you don’t even realize you’re working
out. Her megawatt smile says it all, but here are a few more reasons why old-school is still cool.

a. Aerobics benefit #1 The increased exercise gets the blood moving and your heart pace will
increase. This improves circulation and means that you will have a lower, healthier resting heart rate
b. Aerobics benefit #2 Weight loss! Because aerobics is a mix of cardio and bodyweight workouts, it has
the benefit of both worlds. Cardio burns that extra fat that just doesn’t want to say goodbye and body-
weight workouts tone and build muscle.
c. Aerobics benefit #3 Build a better immune system. That’s right, studies have shown that regular
workouts improve your chances of avoiding those nasty flus and colds.
d. Aerobics benefit # 4 They reduce stress, anxiety and depression, so definitely a good reason to get
moving after a hard day at the office.
e. Aerobics benefit #5 . A solid workout definitely equals a good night’s rest. The reduced stress and
physical exhaustion will aid in a deeper, longer sleep.

GROUP GAMES FOR FITNESS

Course Code: PATHFit 3
Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus
1. DOUBLE JUMP TOUCH
Physical Fitness Component/s Target: Leg Strength & Power
Formation: Free Space Within the Boundary
Skills: Basic Jumping and Tagging
Procedure: Players stay inside a boundary. Two or three players are chosen as taggers. The others find
themselves a free space within the boundary. Players move by jumping with feet together.
Taggers try to tag free players by jumping close to them. Free players jump away also to avoid
being tagged. A player that is being tagged becomes a tagger and the first tagger becomes a fre
player.

2. ONE AGAINST THREE

Physical Fitness Component/s Target: Agility and Flexibility
Formation: Three players form a circle by joining hands
Procedure: Players form groups of four. Three players join hands in a circle and number 4 player stays
outside as the tagger. The tagger tries to tag number 1 while number 2 and 3 dodge and twist or
move in a circle to protect number 1 player from being tagged. If player number 1 is tagged, he
becomes the next tagger. This continues until a certain period of time, like 20 minutes.

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus

3. INDIAN POISON
Physical Fitness Component/s Target: Arm Strength and Balance
Formation: All players form a circle by joining hands or hook elbows
Procedure: Within the circle is a smaller circle with 5 to 10 Indian clubs. Upon signal, all players try to pull or
push each other so that one of them will be able to knock down the Indian clubs. As soon as the
player steps inside the small circle or knocks down the Indian club, the game stops and the guilty
player is out of the game. The player resumes until there is only one player left and he is declared
the winner. See to it that the players do not have any sharp objects or jewelries on their bodies.

4. CARRY THE BUCKET

Physical Fitness Component/s Target: Arm Strength
Formation: Line by 3’s
Procedure: Players form groups of three. One player, the bucket, sitson the ground with knees held firmly
against his chest. The two players grasp the bucket under the arm and swing backward and
forward. Then they carry (running) the bucket to a short distance. Change roles.

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus

5. MERRY-GO-ROUND
Physical Fitness Component/s Target: Arm Strength
Formation: 4 players form a circle by joining hands.
Procedure: Players are grouped according to odd and even numbers. All players who are assigned odd
numbers sit on the floor with knees straight, and feet together at the center of the circle, while
even number players remain standing and holding each other’s wrists. On signal, all even number
players take a step outward at the same time, odd numbers raise their hips and legs off the floor
to an incline position. Even number players move clockwise / counter clockwise while odd
numbers take a pivot on heels.

6. WALKING CHAIR RELAY

Physical Fitness Component/s Target: Length Strength
Procedure: The player male a column with the first player assuming a “sitting in the air” position. With his
trunk straight, he flexes his knees. Others behind follow the same position with their hands on the
hips of those in front of them. At signal, players with flexed knees move forward keeping in step
toward the finish line. The first team to reach the finish line wins.

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus

7. JUMP THE ROPE

Physical Fitness Component/s Target: Leg Strength and Endurance
Formation: Circle, the swinger at the center
Equipment: A rope with a weight at one end
Procedure: Players form a circle by groups of 7 to 9. Player at the center is called swinger. He holds one end
of the rope and swings it round the circle. The players that form the circle jump or skip over the
moving rope to avoid being hit by the rope. A player hit by the rope becomes the next swinger.
The player who is hit the least number of times is the winner.

8. MAN ON THE MOON

Physical Fitness Component/s Target: Leg Strength & Balance
Procedure: Players are in a double circle formation, half facing clockwise and the other half facing counter
clockwise. The “it” ot the “Astronaut” stands at the center of the circle. As soon as he shouts, “Fly
to the moon!” the players run around the circle. As he shouts, “Stand on the Moon!” the players
stand on ne foot, while the other foot is held by one hand close to the body. He then attempts to
hit any player below the waist with the ball. If this player loses his balance, it is a point against

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus
him. He changes place with the astronaut. The game continues about 10 minutes. At the end
playing period, the player with no point or has the smallest number of points is the winner.

9. CHAIN TAG
Physical Fitness Component/s Target: Endurance
Formation: Free space within a boundary
Procedure: Select a tagger for 11 players. At the signal “Go” by the tagger, other players move within the
boundary, avoiding the tagger. If a player to tag other free players. A free player who is tagged
joins hand with the last tagger, too, and becomes the next tagger. The games ends if the leader
gives the signal to stop.

10. THROUGH THE HOOP RELAY

Physical Fitness Component/s Target: Agility
Formation: Column
Equipment: 3 hoops for each team
Procedure: At signal “Go” the front player runs to the first hoop and steps in-side. He lifts the hoop up over his
body and places it back to the ground; he continues doing the game to the next hoops, runs to the
turning point, and goes back to the starting line. The next player starts, repeating the same action

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus
when the first player steps on the starting line. Repeat until each player has had a turn and back
on the starting line.

11. SKIN THE SNAKE RELAY

Physical Fitness Component/s Target: Flexibility
Formation: Two groups of players stand in a single file.
Procedure: Each player extends his right hand backward between his legs. The player behind grasps the
hand of the player in front of him with his left hand. On signal, the players on each team start
moving backwards. The last player in line lies on the ground while still holding on to the hand of
the player in front of him. The next to the last player then straddles the last player who is lying
down and also lies down. The last player on the line then stands up and walks forward in a
straddling position. As this is done, he pulls the next player forward. This action is continued until
all the players are back on their feet.

12. CIRCLE DODGE BALL

Physical Fitness Component/s Target: Agility & Endurance
Procedure: There are two equal teams, one team forming a circle and the other team scattered inside the
circle. The players on the circle try to hit those inside the circle. They may pass the ball first before
hitting anyone inside the circle. The player hit gets out of the game. After 5 minutes of the playing
time, the team on the circle goes inside the circle while the team who was previously inside takes
their places. Exchange of places takes place every 5 minutes. Players hit should no longer
participate in the game. The exchanges continue until one person is left and declared the winner.

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus

13. FLOWER BLOSSOM

Physical Fitness Component/s Target: Balance
Formation: Groups of 5 or 6 in a circle
Procedure: All the players in groups of 5 or 6 stand up from sitting position. All players form a small circle by
sitting on the ground and holding hands. At signal “Go” all the players attempt to stand up. The
players should bend their legs and slowly lift up with their arms. Once the group is standing up,
they perform the second part of the activity. Each group tries to perform the flower blossom by
leaning backward and holding fast to the others’ hands. This makes a beautiful group balancing
act.

14. HUMAN ICEBERG

Physical Fitness Component/s Target: Balance, Leg and Arm Strength
Formation: Circle Formation
Procedure: Each group shall consist of 5 members. Three persons form a circle, all in half kneeling position,
arms sideward so that one’s arms are on the shoulders of the players at his right and left. The last
two players carefully stand on the shoulders of the bottom players. The two hold each other’s
shoulders. Slowly, bottom players stand at the same time, then followed by the two on top. Hold
the position for 5 to 10 seconds.

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES
 ILOCOS SUR POLYTECHNIC STATE
COLLEGE
Sta. Maria
Campus

Course Code: PATHFit 3

Descriptive Title: Menu of Course: GROUP
Instructor: Joyce B. Abayon
EXERCISES