Program Design
This domain tests how to build safe, effective group classes using FITT-VP principles, the OPT model, and sound exercise sequencing. Exam questions often ask you to select the best class structure or progression for a stated goal.
Core concepts
- Class structure: include a dynamic warm-up (about 5–10 minutes), a conditioning block, and a cool-down with static stretching and breathing (about 5–10 minutes).
- Sequencing: place multi-joint, high-skill, and higher-intensity movements earlier; move to single-joint or lower-skill work later. Alternate muscle groups to manage fatigue.
- FITT-VP: manipulate frequency, intensity, time, type, volume, and progression deliberately rather than changing everything at once.
- OPT application: Phase 1 emphasizes stabilization and controlled tempo; strength phases add load or volume; power work requires a solid base and adequate rest.
- Music and tempo: choose cadence that supports safe technique. Do not let choreography speed override joint alignment or participant readiness.
- Modifications: plan a regression and a progression for every major movement.
Worked example
A 45-minute strength class uses 8 minutes of dynamic warm-up, 30 minutes of a three-round circuit (squat, push, row, hinge; 40 seconds work and 20 seconds rest), and 7 minutes of cool-down. In week 3, the instructor adds one round rather than increasing both load and speed. The reasoning: changing one variable at a time preserves technique and allows participants to adapt.
Common traps
- Omitting the warm-up or cool-down to save time.
- Placing complex power movements at the end when participants are fatigued.
- Increasing intensity and volume simultaneously.
- Designing choreography that ignores the participant group’s skill level.
- Providing no modification for a movement.
Key points
- Warm-up, conditioning, and cool-down are non-negotiable class components.
- Sequence high-skill, multi-joint work earlier.
- Apply FITT-VP and change one variable at a time.
- Plan regressions and progressions before class.
- Music tempo must support safe technique.