bodypump® 70 instructor assessment overview - Les Mills

BODYPUMP® 70 INSTRUCTOR ASSESSMENT OVERVIEWINSTRUCTOR:TRAINER:CLUB:MODULE DATE:ASSESSMENT OUTCOME: PASS Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.ASSESSMENT OUTCOME: RESUBMIT Sufficient elements have been identified to warrant recognition and assistance from the Group Fitness Manager or ClubRepresentative.When receiving this outcome, both the instructor and Group Fitness Manager must ensure all areas within the compulsory criteriaare addressed.Instructors receiving this grade need to work with a competent instructor until they are ready to resubmit their Assessment andhave been cleared by the club management.A Safety Assurance form must also be completed and returned with the resubmitted Assessment within 4 weeks for a PASS tobe awarded.Areas requiring immediate attention are:ASSESSOR OVERVIEW:PLEASE NOTE:ALL INFORMATION FROM THIS POINT ONWARDS IS FEEDBACK TO HELP WITH YOUR DEVELOPMENT AS AGFI FOR THE NEXT TWO YEARS. © Les Mills New Zealand 2009 1

BODYPUMP® 70 KEY ELEMENTS ASSESSMENT FORMThis form provides a ‘snapshot’ of the areas requiring immediate attention. Any compulsory elements (indicated as bold) are to beaddressed as a priority. Refer to your Program Manual, Release DVD or Teaching Resources section on www.lesmills.com andcontinue to develop the skills/elements highlighted below.1.CHOREOGRAPHYCOMPETENT DEVELOP HIGHLIGHTED SKILLSCorrectly delivers the choreography? Yes / No Choreography KnowledgeCOMMENTS:2.TECHNIQUEDemonstrates correct alignment and posture? Yes / No PositionCOMPETENT DEVELOP HIGHLIGHTED SKILLSDemonstrates safe, effective movement and range? Yes / No ExecutionMoves in time with the music and on correct beat? Yes / No TimingDemonstrates strength and high-level conditioning? Yes / No FitnessDemonstrates the appropriate feel, look and attitude? Yes / No FeelCOMMENTS:3.COACHINGCOMPETENT DEVELOP HIGHLIGHTED SKILLSIs easily understood and followed? Yes / No Initial Set Up Cues / Follow-up Cues / Pre-cueingUses effective coaching language? Yes / No Visual Instruction / Motivational Cues / CRC / VoiceDelivers the right information at the right time? Yes / No Sequence of CuesIs organized? Yes / No Appearing Organized / Push Play and GoCOMMENTS:NUMBER OF COMPULSORY SKILLS: 54.CONNECTINGEngages participants?Appears open and approachable?Caters to the needs of the class?COMMENTS:5.FITNESS MAGICCaptures the essence of the program?Creates a journey of contrasts?Has a natural teaching style?COMMENTS:ACHIEVED:COMPETENT DEVELOP HIGHLIGHTED SKILLSYes / S-T / No Engaging ParticipantsYes / S-T / No Open and ApproachableYes / S-T/ No Catering to Your Classes’ NeedsCOMPETENT DEVELOP HIGHLIGHTED SKILLSYes / S-T / No Capturing the Program EssenceYes / S-T / No Contrasting the JourneyYes / S-T / No Natural Teaching Style© Les Mills New Zealand 2009 2

BODYPUMP® 70 TECHNIQUE ASSESSMENT FORMTo achieve a competent score in POSITION, EXECUTION and TIMING, you must achieve success in these skills for 8 of the 13compulsory exercises in the tracks below (indicated as bold). To achieve success in each exercise, instructors must showcompetency in more than 50% of the bolded items under POSITION and EXECUTION for each exercise. All areas requiringattention are indicated with a (X).If a track exercise is not competent in POSITION, EXECUTION and/or TIMING then an (X) will be noted under the skill.TRACK 1: WARM UPSet PositionSplit StancePOSITIONSET POSITIONHeels under hipsToes turned out slightlyKnees softHands thumb-distance from thighsRoll shoulders up, back, and downCOMMENTS:POSITIONPOSITIONSPLIT STANCEBoth knees SoftBody weight even on both legsTRACK 2: SQUATS POSITION EXECUTION TIMING FITNESS FEELSquat (mid & wide)POSITIONEXECUTIONSQUAT (MID & WIDE)Mid Squat:Feet slightly wider than hips with toes slightly turned outChest upBar on meaty part of backBelly in, abs. braced esp. in bottom ½ of the squatsWide Squat: One foot moves heel-toe widerFITNESS: Appropriate weight selectionCOMMENTS:Mid Squat:Knees in line with the middle of the feetButt stops just above knee lineAvoid tilting the pelvis under at the topSit down and back with the buttFinish with hips under shouldersDrive through the heels as you riseWide Squat: Knees out, in line with middle of feetControl exercise/Work evenly through the rangeFEEL: Strong, controlled, focusedChest PressTRACK 3: CHEST POSITION EXECUTION TIMING FITNESS FEELPOSITIONHands slightly wider than shouldersLower back towards benchFeet flat on the floorShoulders away from earsAbs in and bracedFITNESS: Appropriate weight selectionCOMMENTS:EXECUTIONCHEST PRESSBar to center of chestElbows no lower than benchElbows bent at the topControl exercise/work evenly through the rangeFEEL: Strong, controlled, focused© Les Mills New Zealand 2009 3

Dead LiftClean & PressTriple Wide RowTRACK 4: BACK POSITION EXECUTION TIMING FITNESS FEELPOSITIONHeels under hipsLengthen back of neck and tuck chin in.Chest up all the way throughHands thumb-distance from thighsSlight knee bendHeels under hipsToes turned out slightlyKnees softHands thumb-distance from thighsShoulders remain back and downShoulders remain back and downHands wider (one hand distance each side)Chest up all the way throughLengthen back of neck and tuck chin inSit deep into the legs – more knee bend than a DeadliftFITNESS: Appropriate weight selectionCOMMENTS:EXECUTIONDEAD LIFTBar no lower than bottom of knee capTip from the hipControl exercise - work evenly through rangeCLEAN & PRESSStart with bend in the kneesLift heels to initiate the moveDrop under the bar, bending the knees...press to the topBar stays close to the bodyBend the knees again and come back to Set PositionControl exercise (compulsory to pass move)TRIPLE WIDE ROWControl exercise (keep upper body still)Bar to ribcage above the belly buttonButt back, abs bracedRow with the elbows high & wideFEEL: Explosive, powerfulTRACK 5: TRICEPS POSITION EXECUTION TIMING FITNESS FEELTriceps KickbackTriceps Push upOverhead ExtensionPOSITIONBench with 2 risersHands on bench – shoulder width apartLengthen back of neck and tuck chin inShoulders away from earsShoulders and hips square to floorEXECUTIONTRICEPS PUSH UPChest as low as 2 fists off bench topElbows in by sidesControl exercise/work evenly through rangeTRICEPS KICKBACKBench with 2 risersElbow & upper arm stay fixed and close to the bodyOne hand on bench, opposite elbow at 90 degrees, upper armExtend arm until straightparallel to floorShoulders and hips square to floorControl exerciseKnees under hipsWork evenly through rangeLengthen back of neck and tuck chin inChest lifted, shoulders away from ears, and back flatHeels under hipsToes turned out slightlyKnees softShoulders remain back and downFITNESS: Appropriate weight selectionCOMMENTS:OVERHEAD EXTENSIONElbows & upper arms fixed throughoutControl exercise/work evenly through rangeStop elbows from drifting outKeep elbows and wrists soft at topFEEL: Smooth, intense© Les Mills New Zealand 2009 4

Biceps CurlTRACK 6: BICEPS POSITION EXECUTION TIMING FITNESS FEELSet Stance: Heels under hipsPOSITIONSplit Stance: Weight even between feetBoth knees softChest lifted, shoulders back and downFITNESS: Appropriate weight selectionCOMMENTS:90/90 Set upStatic LungeEXECUTIONBICEPS CURLElbows under shoulders, in line with torso & facing downthroughoutKeep body still/control exerciseWork evenly through the rangeROM-top of curl: Bar a fist-distance from shoulder heightROM-bottom of curl: To the thighsFEEL: Anchored, powerfulTRACK 7: LUNGES POSITION EXECUTION TIMING FITNESS FEELFeet hip-width and step backKneel downLegs at 90 degree anglesTuck toes under and risePOSITIONFeet hip-width and step back to 90/90 stride lengthChest lifted, shoulders down and backFITNESS: Appropriate weight selectionCOMMENTS:90/90 SET UP RULEEXECUTIONSTATIC LUNGEHips & shoulders even and square to frontKnees in line with toesBack knee drops vertically towards the floorFront thigh and back shin parallel to floor at bottom of rangeControl exercise/work evenly through rangeFEEL: Uplifting, energetic, urgentTRACK 8: SHOULDERS POSITION EXECUTION TIMING FITNESS FEELMac RaiseSide RaiseOverhead PressPOSITIONHeels under hips with knees bentToes turned out slightlyChest lifted, shoulders back and downBody weight even on both legs, knees softChest lifted, shoulders back and downBody Weight even on both legs, knees softDraw abs in and braceShoulders back and downGrip slightly wider than shoulders, bar in heel of handFITNESS: Appropriate weight selectionCOMMENTS:EXECUTIONMAC RAISEHips stay square to frontPlates lower than shoulder heightAvoid twisting the lower backSmall twist at the shouldersControl exerciseSIDE RAISELead movement with elbows, keep wrists strongLift arms to just below shoulder heightElbows positioned slightly forward of the shouldersSet shoulders away from earsControl exercise, work evenly through rangeOVERHEAD PRESSElbows in view, slightly forward of body and soft to avoidlockingBar comes to just below chinFEEL: Smooth, rhythmic© Les Mills New Zealand 2009 5

Plate CrunchVertical LiftRotator PlankTRACK 9: ABS POSITION EXECUTION TIMING FITNESS FEELHeels close to butt and off floorPlate to foreheadFeet and plate to ceilingPOSITIONElbows on floor under shoulders, forearms parallelFeet wider than hipsButt down – body in one lineFITNESS: Appropriate weight selectionCOMMENTS:PLATE CRUNCHEXECUTIONRibs move towards hipsPlate and upper body move as oneChin in throughout moveVERTICAL LIFTLift upper body pushing plate straight up and verticalChin in – eye gaze to kneesROTATOR PLANKMove from the toes to the sides of the feetRotate body until shoulders, hips and belly all face the frontFEEL: Strong, Controlled, FocusedTRACK 10: Stretch POSITION EXECUTION TIMING FITNESS FEELLower Back and Gluteal StretchGluteal StretchHamstring StretchKneeling Hip Flexor StretchStanding Quadricep StretchShoulder/Tricep StretchChest StretchCOMMENTS:© Les Mills New Zealand 2009 6