Class Design and Programming
The architecture of a class
Every well-designed group class follows a structure: warm-up, conditioning or main stimulus, cool-down, and flexibility or relaxation. The warm-up raises core temperature and rehearses movement patterns; the cool-down lowers heart rate and begins recovery. Candidates must be able to justify each segment by its physiological purpose, not just its position in the timeline.
Applying the FITT-VP principle
Programming decisions flow from Frequency, Intensity, Time, Type, Volume, and Progression. For cardiorespiratory work, know the general public-health target of moderate intensity for about 150 minutes per week (or vigorous for about 75), accumulated in bouts. For resistance training, two or more days per week covering major muscle groups is standard guidance. Intensity can be gauged by heart rate, RPE (rating of perceived exertion), or the talk test - know when each is appropriate.
Balance and sequencing
Design must balance muscle groups (push/pull, agonist/antagonist), alternate upper and lower body to manage local fatigue, and avoid stacking high-impact moves back to back. Progression should change one variable at a time.
Worked example
A 45-minute circuit: 8-minute dynamic warm-up, 28 minutes of alternating strength and cardio stations (two rounds), 6-minute cool-down, 3-minute flexibility. Volume is managed by station time and rest intervals, and progression is achieved by adding a round before adding load.
Traps to watch
Questions may present a plan that looks energetic but violates balance (e.g., repeated shoulder work) or omits a cool-down. Read for what is missing, not just what is present. Also distinguish warm-up (prepare) from flexibility (restore).