group workout manual v5.0

7/30/2019 Group Workout Manual v5.0

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INSTRUCTORS MANUAL

Featuring FUNCTIONAL DYNAMICSTM

technique

FREESTYLERTMGROUP WORKOUT SYSTEM

TOTAL EFFECT POWER MOVES LATINO CRAZE PILATES OSTEOREPAIR


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TABLE OF CONTENTS

INTRODUCTION TO THE FREESTYLER

FUNCTIONAL DYNAMICS TECHNIQUEThree dimensional natural and functional multi axis movements

Different types of muscular contractionSynchronized whole body workout

Continuous exercise flow (body flow)Assured muscle balance

Maximum range of motionCore stabilityBasic workout principlesProprioceptive workout

Visualization techniques

BENEFITS OF THE FREESTYLER DEVICEElastic resistance with no inertia

Simple, safe and efficient routinesEndless exercise and future workout possibilities

Increased muscular inervationEnabled progressive resistance

Increased peripheral blood flowOptimal elongation range

FREESTYLER GROUP WORKOUT SYSTEM - INSTRUCTORS MANUAL

FREESTYLERTM

FREESTYLER RESEARCH & DEVELOPMENT TEAM

Sergej Petrovi, MSc., Joica Sepohar, Zdenka efman, Tina Jarc, prof.phy.edu., Katja Zupan,prof.phy.edu., Gabrijela Gaber, MSc., Tadej erno, prof.phy.edu., Tatjana Tomazin, prof.phy.edu.,

Meta Zagorc, Phd., Radoje Mili, Phd., Uro Jelen, prof.phy.edu., Tomo Tololeski, Marko Gerak,Mojca Celarc, Urban Ivanui (physiotherapist), Urban Praprotnik, prof.phy.edu.

This version of the Freestyler group workout manual has been authorized by the Freestyler Global Initiative.


GROUP WORKOUT MANUAL

WARNING

All text, graphics, multimedia content or other material available from this presentation, including but notlimited to films, images, text, graphics, logos, icons, layouts, arrangements, displays, illustrations, audio andvideo clips, HTML, other mark-up languages, and all scripts and software within this presentation (individuallyand collectively, Material(s)) are the property of FGI d.o.o. and/or its affiliatesor licensors and are protectedby copyrights and other proprietary intellectual property rights that are owned or controlled by FGI d.o.o..Material from this presentation may not be copied, reproduced, republished, uploaded, posted, transmitted,distributed, modified, transferred, sold, displayed, or in any way commercially exploited in whole or in part.Modificationof theMaterialsor useof theMaterialsfor anyother purpose isa violationof copyrightand otherproprietary rights and the use of any such Materials is strictly prohibited.

FREESTYLERTM & FUNCTIONAL DYNAMICSTM

are registered trademarks of FGI d.o.o.Copyright 2008 FGI d.o.o., All rights reserved

PATENTED


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PERFECT INSTRUCTIONBasic orientation on the Freestyler boardBasic position on the Freestyler

Body positions

Hand gripsPositioning of the elastic tubes

Proper posturingBasic exercise mat configurations

Basic exercises on the Freestyler

METHODS OF MOTOR LEARNINGAnalytic

Synthetic

CombinedIdeomotoric

INSTRUCTION AND COMMUNICATIONUnderstanding motivation

Safety instruction, class organization and control

TEACHING TECHNIQUESCorrection

Voice qualityLeadership qualities

TEACHING TECHNIQUESCorrectionVoice quality

Leadership qualities

PERFORMANCEThe art of performance and communication, building relationships

Confidence and self-expression


FREESTYLER GROUP WORKOUT SYSTEM(PRE-CHOREOGRAPHED GROUP FITNESS TO MUSIC)

TOTAL EFFECT SPECIFICSWorkout descriptionTarget populationClass structureMusic & choreographyObjectives

POWER MOVES SPECIFICSWorkout descriptionTarget populationClass structureMusic & choreography

Objectives

PILATES SPECIFICSBasic pilates class execution guidelinesA short reminder of pilates principles before starting pilates classesWorkout descriptionTarget populationClass structureMusic & choreographyObjectives

LATINO CRAZE SPECIFICSWorkout descriptionTarget populationClass structure

Music & choreographyObjectives

OSTEOREPAIR SPECIFICSWhat is osteoporosis and rationale behind programTypes of exercise which is suitable for treating or preventing osteoporosisWorkout descriptionTarget populationClass structureMusic & choreographyObjectives



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BASIC TRAINING PRINCIPLESOverload principle

Regeneration principle

Specificity principleChange principle

Individuality principle

Periodisation principlePlanning principle

SCIENTIFIC EXPLANATION OF ELASTIC RESISTANCEScientific basis of resistance training

Properties of the Freestyler elastic tubingForce elongation characteristics

The role of torque generation in resistance exerciseElectromyographic research on elastic resistance exercise

GLOSSARY

ABOUT THE FREESTYLER (technical data)Freestyler board

Rotating hyperboloidsResistance tubing

Basic presentation of progressive resistance elastic tubingStrength scale of 7 pairs of elastic tubing

Ankle cuffsHandlesExercise mat

PRESENTATION OF BASIC COMPONENTSREFERENCES & SOURCES

CONTACT INFORMATION


FREESTYLER GROUP WORKOUT CHECK LISTTubing strength selectionAdjustmentsBasic standing positionPerfect body alignmentMovement & postureOne foot downVisualization

HEALTH BENEFITSFreestyler general wellness health benefitsFreestyler strength & functionality benefits

Freestyler psychological benefits & stress management

SAFETY GUIDELINESTell your clients to follow these safety guidelinesTell your clients to always try to avoid nextAdditional safety guidelines for your clientsCorrect body alignmentBreathingRe hydration of lost fluids

SCIENTIFIC BACKGROUND

BASIC CHARACTERISTICS OF THE HUMAN ORGANISMNervous systemHormonal systemCardio vascular systemRespiratory systemEnergy systemSkeletal muscular system



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FUNCTIONAL DYNAMICSTM TECHNIQUE

The functional dynamics has its roots in functional resistance training. Today the buzzword in

the gym is functional training. It has many meanings to many practitioners in the health andfitness industry. The understanding and implementation of functional training has come

from a variety of sources.

Functional training has its origins in rehabilitation. Physical therapists developed exercisesthat mimicked what patients did at home or work in order to return to their lives or jobs after

an injury or surgery. Thus, if a patients job required repeated heavy lifting, rehabilitationwould be targeted towards heavy lifting; if the patient were the parent of young children,

it would be targeted towards moderate lifting and endurance; and if the patient were amarathon runner, training would be targeted towards rebuilding endurance.

Functional training mainly involves weight-bearing activities targeted at core muscles of theabdomen and lower back. Most fitnessfacilities have a variety of weight training machines

that target and isolate specific muscles. As a result the movements do not necessarilybear any relationship to the movements people make in their regular activities or sports.

Functional training attempts to adapt or develop exercises that allow individuals to performthe activities of daily life more easily and without injuries.

Functional training leads to better muscular balance and joint stability, possibly reducing

the number of injuries sustained and improving an individuals performance in a sport.

These benefits may arise from the useof training that emphasizes the bodys natural ability

to move in three anatomical planes of motion. In comparison, though machines can oftenbe safer to use, they restrict movement to a single plane of motion, which is an unnaturalform of movement for the body and may potentially lead to faulty movement patterns or

injury.

Isolation training achieves results in terms of increasing muscle mass and strength becauseit allows you to fatigue individual muscles, but this often comes at the expense of physical

freedom. Have you seen how some body builders walk around stiff and rigid? This is often theresult of a lot of isolated exercises based on training individual muscle groups like a biceps

curl. Athletes, on the other hand, may use isolated training, but will then use integrated

training to achieve more effective movement patterns.


INTRODUCTION TO THE FREESTYLERTM

The practical value and mobility of the FREESTYLERTM device together with the safety,

versatility and effectiveness of the FUNCTIONAL DYNAMICSTM exercise system set it apart

from other popular exercise equipment. This exercise system is unique because it combinesprogressive resistance with multi-axis movements to simulate natural human movements.

Everyday natural motion demands movement in all directions. Exercises that force us to

make simple movements are less effective and less useful. The FREESTYLERTM

device wasdesigned by experts in the field of sports training who know how much, when, and with

what means it is necessary to train in order to achieve desired results in the shortest possibletime span. Because this device enables completely free and natural movements on all

levels, we named it the FREESTYLERTM

.

Many scientific studies emphasize the importance of strength training for the physical,

cognitive and psychological well being of an individual. Regular exercise makes possiblemany extra years of active and independent life, promotes the capacity for normal

functioning, wards off diseases like obesity and osteoporosis, and improves overall qualityof life, especially later in life.

The FREESTYLERTM is a modern exercise platform that makes very different and interesting

workouts possible. The Freestyler has been extensively studied and researched for over 3years and integrates the latest scientific achievements. The result is a highly methodical,

systematic and logical exercise system.

This exercise system has been called FUNCTIONAL DYNAMICSTM

because it integratesfunctional multi-axis movements, elements of PNF techniques, different types of musclecontractions, proprioceptive workouts, synchronized whole body movements, visualization

techniques, breathing techniques, and more, all joined into simple, safe and efficientworkout routines. These structured and improved exercise systems are gaining ground all

over the world as more and more people have realized that old ways of exercising arenot satisfactory. There are many advantageous features of the exercise system on the

FREESTYLERTM

device including its practical value and mobility, the utmost safety of the

FUNCTIONAL DYNAMICSTM

system, its accessible price and, above all, its effectiveness.

The advantages of the FUNCTIONAL DYNAMICSTM

system on the FREESTYLERTM

device,which makes use of elastic resistance, makes it superior to mainstream methods of training

because the FREESTYLERTM

simulates natural human movements.

The FREESTYLERTM

device and the FUNCTIONAL DYNAMICSTM

system take us furtherin this direction. Different programs enable various uses of the FREESTYLER

TM device and

make it an ideal choice in many wellness programs. The FREESTYLERTM

device can be usedin existing sport training regimes, in pre-choreographed group fitnessto music, in advanced

rehabilitation after an injury, and in enhancing the benefits of Pilates techniques. Last but

not least, as the smallest home gym in the world, it provides countless exercise options.

FREESTYLER RESEARCH & DEVELOPMENT TEAMProject Leader: Sergej Petrovi, MSc.



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SYNCHRONIZED WHOLE BODY WORKOUTA synchronized whole-body workout also promotes specific benefits. The first and mostobvious benefit is a whole body coordination that is possible only with the cooperation of

many factors involved. Throughout the test period Functional dynamics principles wereexposed to different practical applications. Our voluntary test subjects reported feeling a

whole body workout, in contrast to feeling a local fatigue associated with conventionalmeans of training. This means that no pain or any other discomfort was felt during the entire

workout, even during periods of maximum calorie burn.

CONTINUOUS EXERCISE FLOW (BODY FLOW)

The way elastic tubes are attached allows continuous exercise flow. It means you canprogress from one exercise to another without changing equipment or significantly changing

body position. Workout routines choreographed to music ensure fluid transitions betweenexercises, which assures continuous workout intensity.

ASSURED MUSCLE BALANCEAll choreographies in the Freestyler exercise system are developed in a way which assures

balanced muscle strength in the lateral (left right) plane, agonist antagonist musclebalance, which is balance between working muscle and muscle on the opposite side of

the joint, and also a balance between upper and lower parts of the body.

The muscles of the body are mostly arranged in opposing pairs. When one muscle in thebody is stronger than the other, muscle imbalance occurs, which leads to improper body

alignment or possible injury. Muscle imbalance distorts alignment and sets the stage forundue stress and strain on joints, ligaments and muscles (Kendall et al. 1993). For example,

we use our arms in front of our body to lift, carry, eat, drive, and work on the computer.This causes the development of stronger and shorter anterior deltoids and pectorals (front

of shoulder) compared with posterior deltoids and rotator cuff (back of shoulder). Hours

of sitting at a desk with slumped posture can further aggravate this muscle imbalanceby weakening and stretching the posterior deltoids, middle trapezius, and rhomboids.

This in turn produces rounded shoulders with tight pectoralis major, latissimus dorsi, andanterior deltoid (Clippinger-Robertson 1989). Correction involves strengthening the upper

back and stretching the chest. To promote flexibility, joint stability, and muscle balance,the fitness professional must include exercises that strengthenand stretch the muscles pairs

appropriately.

All Freestyler programs follow and execute these demands. Assured muscle balance isfound in all choreographies in the Freestyler exercise system. This is extremely important

since improper muscle balance accounts for most sports related injuries.

MAXIMUM RANGE OF MOTIONThe Freestyler allows you to achieve maximum muscle activation and greater strengthgains. The Functional dynamics system on the Freestyler device is superior to mainstream

methods of training because it simulates a full range of natural human movements.


A helpful way to see functional exercises in action is through what Paul Chek describes asPrimal patterns. Chek calls them Primal, as they were the functional movement patterns

we used to survive as early man, including:

Push

Pull Twist

Lunge Squat

Bend

Specific functional vs. non-functional exercises: Non-Functional Functional

Bench press Push up

Lat pull down Pull upSeated triceps extension Dip

Leg extension LungeLeg press Squat

The body only knows movement as it relates to function.

The Functional dynamics technique follows the guidelines of perfect training and offers

some other features and benefits:

THREE DIMENSIONAL NATURAL AND FUNCTIONAL MULTIAXIS MOVEMENTS

Everyday natural motion demands movement in all directions. Exercises that force us tomake one-joint single-axis movements are simply less effective and less useful and can

sometimes cause stress on involved joints. In contrast, the Freestyler device allows exercisingusing natural body movements.

When creating the Functional dynamics technique the basic principles of PNF (propriocep-

tive neuromuscular facilitation) were incorporated. They may be summarized as the use of

spiral and diagonal movement patterns, recruitment of all movement components (e.g.flexion-extension), movement free of pain but not free of effort, comfortable full-range

movement, application of maximal resistance throughout the range of non-ballistic move-ment, use of resistance to promote overflow (irradiation) of muscle activity, and use of

multiple joint and muscle action.

DIFFERENT TYPES OF MUSCULAR CONTRACTION

The Freestyler device enables different types of muscular contraction even within a singleexercise, a rarity among known methods of training. Physical exercise science has come

to an agreement that exercising in eccentric conditions is more effective than exercisingin concentric conditions only. An advantageous characteristic of elastic resistance is the

balance between these two ways of exercising. With this method the amount of trainingin eccentric conditions can continually increase toward the end of rehabilitation or during

advanced training. A more effective eccentric component has been proven as a specificfeature of controlled exercising on the Freestyler device.



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BENEFITS OF THE FREESTYLER DEVICE

ELASTIC RESISTANCE WITH NO INERTIAThe adverse effect of inertia is caused by the forces that result when heavy weight changesdirection or speed during an exercise movement. Not only does the adverse effect of

inertia reduce workout benefits,inertia problems are also responsible for many weightliftinginjuries.

Because of this property (no inertia), elastic bands have proven successful in the rehabilitationof athletes with a whole spectrum of injuries, especially those of the shoulder, knee and

elbow joints. Some studies which included a number of exercises using elastic resistancewhen dealing with injuries of the shoulder joint reported excellent rehabilitation results. The

essence of Functional dynamics is that with the help of elastic resistance, an injured personcan engage in active and painless execution of exercises on different levels throughout

the entire range of motion. This is achieved by effectively avoiding excess torque of limbsaround the joints. In this way, stress on the joint ligaments is minimized, which is a unique

advantage of the Freestyler elastic tubing. Studies offer statistically significant results which

confirm the effectiveness of the Freestyler workout platform.

SIMPLE, SAFE AND EFFICIENT ROUTINESWhile questioning what the market has to offer with regards to group fitness classes, one

characteristic of exercise routines has continually been mentioned as problematic. Peopleof different ages and different physical abilities stressed one and the same fundamental

flawin group exerciseclasses,namely thecomplexity of routines.Thisspurredus to createasystem that enables simple and safe movements and still provides an effective calorie burn

and good exercise benefits. Rather than developing a complex routine, our aim was todevelop a complex execution of the movement. This results in better control of the motion,better concentration and precision, and it eliminates confusion and increases satisfaction

with the workout.


CORE STABILITYThe aim of core stability training is to effectively recruit the trunk musculature and then learn

to control the position of the lumbar spine during dynamic movements. When the coremuscles are weak or there is an imbalance, a common side effect is back pain. By definition,

the deep-trunk muscles act as stabilizers and are not involved in producing movements.Furthermore, they must act as stabilizers continuously throughout everyday activities as

well as fitnessand sport activities, and so require very good enduranceof low-level forces.

These muscles do not need to be very strong, but they must be correctly coordinatedand capable of working continuously. In addition, we want these stabilizer muscles to act

by holding the lumbar spine in the neutral position, which is the correct alignment of thepelvis that allows for the natural S curve of the spine. These characteristics underpin the

deep-trunk muscle training in all of the programs in the Freestyler group workout system,especially in the Pilates program.

BASIC TRAINING PRINCIPLESThe principles of training derive from knowledge of the human body and its reactions to the

functioning of the skeletal muscles. Always and everywhere the seven sacred principlesof workout have to be taken into account. This principles are incorporated in all workout

programs: overload, regeneration, specificity, adaptation, individuality, periodisation andplanning principle.

PROPRIOCEPTIVE WORKOUTFrom the initial pursuit of rehabilitation goals, proprioceptive workouts currently play animportant role in prevention of injuries (especially of the ankle, knee and shoulder joints),

and in the improvement of strength, static of the backbone and quality of movementcontrol in general.

For young people, the goal is to prepare for more serious strength training, whereas for olderages the aim is to prevent injury and to develop functional strength and coordination.

Other benefits of proprioceptive training include:

improved intermuscular and intramuscular coordination,

increased ability to respond,

reduced risk of injury and falling,

improved posture and motion sequences,

training everyday functions and sport-specific motion sequences while making,

elimination of functional muscle contractures,

dynamic and goal-oriented strength training,

improving venous return flow.

VISUALISATION TECHNIQUESThe great advantage of visualization is that by merely imagining the action, the same

neuron firing occurs as if we had actually performed the act. It also gives an instructor a

supreme methodological tool for enhancing the technique of those who attend one ofthree group workout classes.



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INCREASED PERIPHERAL BLOOD FLOWis the cardiovascular response to Freestyler programs.

Increasing rates of obesity and cardiovascular disease in recent years are likely to lead to agreater prevalence of peripheral arterial disease. Peripheral arterial d isease is a broad term

for a range of diseases that affect the vasculature (veins and arteries) of the peripheral

circulatory system. The peripheral vasculature is mainly responsible for blood flow to theextremities, such as the arms and legs. Peripheral arterial disease is caused primarily by

atherosclerosis (a buildup of plaque in the arteries) and blood-clotting mechanisms thatalter the normal structure and function of the aorta, the arterial branches and the arteries

of the legs. The disease can lead to pain, decreased ability to walk, limb amputation and

increased risk of death. The most common symptom is leg discomfort during walking.

The Freestyler offers unique resistance on all four limbs which in effect promotes increased

peripheral blood flow. This effect is further increased with thoughtfull exercise sequences

which force muscles to pump blood into different parts of the body. Studies have shownincreased distance, speed and duration of walking with a decrease in symptoms such as

leg pain.

OPTIMAL ELONGATION RANGEElastic resistance offers increasing force with elongation. All elastic products have

characteristic force elongation curves, which are typicallly three phased. The first phaseis marked by an exponential increase in the first 25 % elongation. Next, there is a linear

increase between 25 % and 250 % and finally a sharp exponential increase until failure.

Therefore, it is recomended that exercise is performed between 25 % and 250 % elongation

and resistance increased by progressing to the next tubing strength rather than increasingthe stretch on the tubing

The Freestyler device solves this problem at its root. Its unique system of hyperboloid rollersdistributes force evenly which enables all the exercises on the Freestyler device to be

performed in the optimal elongation range.


ENDLESS EXERCISE AND FUTURE WORKOUT POSSIBILITIESWhy not just do the same exercise routine day in and day out? Because performing the

exact exercise routine time and again actually hinders progress. According to the specificadaptations to imposed demands (S.A.I.D.) principle, the body adapts over time to the

demands imposed on it. By repeating the same exercises, the neuromuscular system

becomes stronger and better coordinated so that the body is eventually more energy-efficient. As efficiency increases, caloric expenditure can drop by as much as 25 percent,

resulting in less effective workouts and plateaus. Therefore it is very important to continuallychallenge the body to achieve results.

The Freestyler development team is also preparing additional workouts to add to existingones in order to meet the specific demands of groupworkout clients. New workouts will bedeveloped using extensive customer satisfaction feedback and suggestions from freestyler

instructors all over the world.

INCREASED MUSCULAR INERVATIONAmong several possible options for sport t raining, the use of elastic resistance is on the riseas one of the most adequate and complete approaches to many rehabilitation programs

as well as to programs for developing power. The use of elastic resistance enables a slowand controlled execution of exercises, with target muscle groups exercised in concentric

as well as in eccentric conditions within every repetition. In contrast to exercising with freeweights, the direction of the exercise does not depend on gravitation, but rather on the

direction of the device straining the elastic band. This allows multidirectional and situational

execution of exercises. Multi-axis movements employ not only prime movers but also a

whole set of supporting muscle groups, which all adds up to increased muscle inervation.In addition, the quantity of force can easily be adjusted according to the capabilities ofthe individual. This is achieved by either increasing or decreasing the initial pre-straining of

the elastic band, and in the case of Freestyler this is achieved with seven pairs of elasticbands of different strength.

ENABLED PROGRESSIVE RESISTANCEThe quantity of force can easily be adjusted according to the capabilities of the individual.

This is achieved with seven pairs of elastic bands of different strength. Progressive resistanceis also achieved by either increasing or decreasing the initial straining (pre-stretch) of the

elastic band. Progressive resistance is one of the most important rules in any physical activityand is definedas a strength training modality in which theoverloadis constantlyincreased

to facilitate adaptation. Without this there would be no progress. There are many ways toachieve overload on the Freestyler. Different strength elastic bands can be selected or

body positions can be changed to adjust the length of the tubes (pre-stretch).



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The Freestyler exercise system is intended for all fitness levels, from beginner to advanced. It

provides the whole solution for a fitness centre whether the customers want to tighten theirbodies, loose weight efficiently, or just prepare for their favourite sport.

Every three months the Freestyler Program Team creates a new pre-choreographedworkout. They take in account the latest developments in exercise science and rely on

their deep understanding of what a well-prepared workout program should be like.

Pre choreographed means that movements are set to each beat of music for the instructorto follow. This technique provides many benefits and results in the reliable delivery of an

effective, challenging and fun workout for you and your participants.

To ensure that the workouts are based on sound science, the Freestyler research anddevelopment team has been cooperating with academic establishments and fitness

associations in an effort to define, develop and test group fitness workouts.

When a workout is defined, refined and perfected,it is filmedand equippedwith instructions

as well as with choreography notes that give instructors an insight into how an exerciseworkout should be executed.

The Freestyler choreography formula has been developed over years of innovation and

experimentation. The choreography team is employed to develop routines, test them andre test them in class prior to release every three months. The routines are based on music

interpretation, maximum exercise effect, safety and simplicity. With pre choreographed

routines you are not responsible for the creation of new routines so that you can channel

time and energy into the other elements of successful instruction. The participants can thenenjoy good music, rhythmic movement and honest sweat, the keys to successful classes.

This approach is in contrast to the philosophy that every workout should be different. Largeparticipation numbers and increased exercise adherence is not necessarily a function of

increasing levels of creativity. The large numbers of members using treadmills, prescribedweight programs, circuits and even line dancing, supports the fact that participation

success is not a function of creativity. Pre choreographed routines benefit people wholook for simple, athletic movement and provide a perfect complement to overly complex

aerobic routines.


FREESTYLER GROUP WORKOUT SYSTEMPRE-CHOREOGRAPHED GROUP FITNESS TO MUSIC

The Freestyler group workout system is a revolutionary workout system which is based

completely on scientific research and developed by top exercise experts. The Freestylerdevice and the Functional dynamics exercise system were designed to efficiently work

all muscles of the body within the same routine using simple movements. This routine is an

upgrade of all the workouts seen so far.

The first basic advantage of the Freestyler device is that it allows the use of functionalmultiaxis movements during exercise.

The Freestyler is a modern exercise platform which makes very different and interesting

workouts possible. It has been studied and researched extensively for over 3 years, andits design integrates the latest scientific achievements. The result is a highly methodical,

systematic and logical exercise technique. This technique has been called Functionaldynamics because it integrates functional multi-axis movements, elements of PNF tech-

niques, different types of muscle contractions, proprioceptive training, synchronized whole

body movements, visualization techniques, breathing techniques, and more, all combinedinto simple, safe and efficient workout routines. The system is used by physiotherapists, by

doctors, who are recommending it for preventing various chronic diseases of the modernworld, and by top athletes. It has also helped many people lose weight and shape the

body.



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PREVIEW OF THE FREESTYLER GROUP WORKOUT SYSTEM

The FREESTYLER workout system so far contains five different classes:

FREESTYLER TOTAL EFFECT,

FREESTYLER POWER MOVES,

FREESTYLER PILATES,

FREESTYLER LATINO CRAZE and

FREESTYLER OSTEO REPAIR.

They are distinguished by the intensity, dynamics, complexity of movements and targeted

benefits. The main goals of the Freestyler workout system are:

functional strength training,

cardiovascular conditioning,

improved balance,

better body coordination,

increased flexibility,

stress management.

Freestyler provides all of these benefits because it is designed to be used for strength and

cardio training and integrates proprioceptive characteristics. Body coordination andflexibility are also encouraged. It is a unique system with great benefits.


THE BENEFITS FOR INSTRUCTORS

With a pre choreographed routine, instructors are no longer responsible for creating newroutines and are free to enhance other creative skills. The system enables instructors to add

flavour through their own personality and style of delivery.

Pre choreographed means that movements are set to each beat of music for the instructor

to follow. This technique provides many benefits and results in the reliable delivery of aneffective, challenging and fun workout for you and your participants.

The core benefit of this system is that the safety features (such as music speed, techniques,movement sequencing and active rest periods) are built into the choreography. Instructorsare also encouraged to change parts of the prescribed routine and add their own flavour

to the existing choreography. This will add new dimensions to the Freestyler workout system,since every instructor will be involved with their creative drive. The only basic advice for

the instructors is to start adding their own creativity to the existing routines after 4th or 5th

execution with the same participants. So classes 6 through 12 will have an added valuefor the instructor as well as for the participants, who will enjoy the creative drive and small

changes in an overall routine that has already been mastered.



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FREESTYLER TOTAL EFFECT

TOTAL EFFECT GROUP WORKOUT DESCRIPTION

FREESTYLER TOTAL EFFECT includes dance-style choreographies with a dynamic music

background for body-shaping and high energetic calorie burnout. It focuses primarily on:

total body workout for improved overall fitness,

improved cardio-vascular and respiratory function,

targeted shaping of critical body parts for a lean and defined figure,

maximum calorie burnout,

improved coordination and dexterity, reduced stress level.

TOTAL EFFECT TARGET POPULATION

This workout is primarily designed for well-coordinated individuals who want to take part

in a dynamic workout in order to shape up their bodies and burn a maximum amountof calories. The Choreography style leans more toward an aerobic dance style which is

simple to comprehend and easy to execute. Typical clients are women, who want to toneup their bodies and loose weight. Men are also encouraged to attend this class, especially

those with some experience in aerobic movements.

TOTAL EFFECT CLASS STRUCTURE

Total effect class structure is type of interval training, that incorporates cardio training andexercises for all the muscles of the body. Every segment of this great workout emphasizes

training of one muscle group at the time, while the rest of the body works as a support orserves as a coil (counter balance). Its structure is derived by functionality of movements

(flexions - extensions) and targeted body parts. Every segment incorporates differentmovement patterns that are logically connected with smooth transitions between them.

1. SPECIFIC FREESTYLER WARM UP2. TOTAL EFFECT WORKOUT SEQUENCE

INTERVAL 1 aerobic part & lunges & triceps INTERVAL 2

aerobic part & squats & biceps

INTERVAL 3 aerobic part & shoulders, adductors,

abductors, back, chest, gluteals, trunk

3. SPECIFIC FREESTYLER COOL DOWN


MUSIC AND CHOREOGRAPHY

Choreography is created to music composed of blocks (32 counts, blocks consist of 4 x 8

count phrases) as used in traditional aerobic routines.Total effect uses tempo of aprox. 130 BPM.

OBJECTIVES

Aerobic interval training uses exercise bouts of 2 to 15 minutes and the intensity is between60 and 80 percent of functional capacity. In the case of Freestyler Total Effect interval

training we do not use movement patterns that would arouse the stress on our joints ormuscles in an excessive manner. There are no high impact movements.

(Anaerobic interval training is in its nature a cardiovascular training. It involves exercise at high-

intensity levels (80 % - 100 % of maximal hart rate) for relatively brief periods (usually up to 5 minutes)

with intervening rest of relief periods to allow the hart rate to decline. Interval training is considered

to be more stressful to the musculoskeletal system than cont inuous training. It is primarily reserved for

those in the higher cardiorespiratory fitness classifications who desire to increase speed and overall

aerobic power).

The objective is to combine the cardiovascular and musculoskeletal training to achieve the

best results in general physical fitness.

Each interval in Total Effect workout gradually builds the cardiorespiratory intensity. Theworkout intensity should be adjusted to each participant individually. This is achieved by

choosing the appropriate tubing strength and by implementing movements with smallerrange of motion.


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FREESTYLER POWER MOVES

POWER MOVES GROUP WORKOUT DESCRIPTION

FREESTYLER POWER MOVES includes slower and choreographically less demanding routines,

integrated for strength and stability. It primarily focuses on:

improved physical condition and joint flexibility

increased core strength

increased strength and power

targeted burning of fat calories

improved bone density (fights osteoporosis) &

improved posture sense of well-being and tranquillity.

As the routine is less demanding in the patterns used in choreography, there is more attention

paid to exact execution of each movement.

POWER MOVES TARGET POPULATION

This workout is primarily designed for individuals who want to attend a simple but extremely

effective workout in order to tone up, increase overall strength and obtain a well definedbody. The choreography style leans more toward continous flow of a combination of

simple but effective combined movements with more attention paid to execution andtechnique. Typical clients are men and women, who want a great overall workout without

the headache associated with following choreographically complex routines.

POWER MOVES CLASS STRUCTURE

Power moves class structure follows a well thought out step-by-step system that in effectincorporates all the muscles of the body. Like the Total Effect workout, Power moves

emphasizes training of one type of muscle group at the time while the rest of the body worksas a support or serves as a coil (counter balance). Its structure is derived by functionality

of movements (flexions - extensions) and targeted body parts. Every segment incorporatesdifferent movement patterns that are logically connected with smooth transitions. The main

focus is on the correct technique in order to gain maximum results in the shortest possibletime span. The segments of the workout are named after the targeted muscles.

1. SPECIFIC FREESTYLER WARM UP

2. POWER MOVES WORKOUT SEQUENCE Squats & back Lunges & flexions Biceps & triceps

Rotations & shoulders Chest & supports

Trunk



Choreography is created to music composed of blocks (32 counts, blocks consist of 4 x 8count phrases) as used in traditional aerobic routines.

Power moves uses tempo of aprox. 125 BPM.

OBJECTIVES

Power moves is the program that encourages the use of highest resistance of all five Freestyler

Group fitness workouts, as it involves more simple and even some isolated moves. Althoughbased on well known exercises for strength and power, Power moves program offers many

more possibilities to address all the muscles of the body than any known program in Groupfitness that uses equipment for added resistance.

The utilization of moderate resistance (comparing to traditional 12 20 repetitions for

muscular endurance training) requires higher number of repetitions to achieve the muscle

fatigue in Power moves routine.

Exercise technique and muscle action:

The execution tempo of concentric and eccentric contractions varies according to the

choreography, while eccentric contraction should primarily be executed in slower tempo,

The biggest possible ROM is encouraged but adapted to the individual capabilities,

Additional rotations of the arm, hand, leg, foot and trunk are added in order to recruitnot only prime movers but all synergists and stabilizers.

While executing Power moves program, instructor must be aware of additional

considerations:

The basic posture should always be corrected

Any hyperextension in the joints is to be avoided

Participants should be aware (or should be drilled in the Freestyler clinic) of how to maintainthe core stability, which is of outmost importance when exercising against resistance.

Movements are executed in a controlled manner.


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FREESTYLER PILATES

An explosion in demand for pilates, a method of exercise and physical movement designedto strengthen, stretch and balance the body, is being experienced all over the world.

The Freestylers unique system of rollers and elastic tubing provides numerous additionalbenefits in Pilates workouts, which also focus on increased lung capacity and blood

circulation through deep, healthy breathing. Strength and flexibility, particularly of theabdomen and back muscles, and coordination - both muscular and mental - are the

key components in an effective FREESTYLER Pilates program. Posture, balance, and corestrength are considerably increased. Bone density and joint condition improve. Many

experience positive body awareness for the first time. FREESTYLER Pilates teaches balanceand control of the body, and this ability extends to other areas of ones life.

The current Pilates Method consists of over 500 exercises to be done on a mat or on one of

many pieces of equipment Joseph Pilates invented. Pilates exercises as a whole develop

strong abdominal, back, butt and deep postural muscles to support the skeletal system.Together they act as what Pilates called the powerhouse of the body. The Pilates Method

not only works to strengthen the centre of the body, it also addresses the body as a whole. It worksto lengthen the spine, increases body awareness, builds muscle tone, and increases flexibility.

FREESTYLER PILATES incorporates the Pilates Method in a unique way using the principles

of Pilates and numerous exercises but giving it that Freestyler impact. Freestyler works thewhole body to its perfection!

PILATES GROUP WORKOUT DESCRIPTION

FREESTYLER PILATES includes slow and focused choreographies with a gentle musicbackground for a complete Pilates style workout. I t focuses primarily on:

increased core & functional strength,

improved joint & muscle flexibility,

reduced joint & back pain,

better sense of control,

reduced risk of injury,

focused mind & feeling of empowerment.

PILATES TARGET POPULATION

Freestyler Pilates workout is intended for all who want to strengthen their core muscles,

prevent or ward off problems with back pain and develop lean and flexible muscles. Theworkout is slow and focused with nice ambient music in the background where people

can really focus on themselves and restore much needed balance. The Freestyler Pilatesclass is also a great workout enhancement for those who already participate in a Pilates

class and want more out of it. A Freestyler Pilates class is an ideal solution because it allowsexecution of virtually every basic Pilates exercise with the added benefit of progressive

resistance. Typical clients are men and women between 15 and 70 years of age, many of

whom already participate in some form of Pilates class. While it is a great additional offer for trainedPilates customers, anyone can benefit from it and is encouraged to participate in a class.


PILATES CLASS STRUCTURE

The Pilates class is structured like a typical Pilates class that is done either on a mat, reformers

or any other typically use equipment. It is not choreographed to music but instead usesa gentle music background that encourages the instructor to give more precise and

individual remarks regarding technique and execution of the routines. The focus is oncorrect execution of the Pilates technique which is enhanced by the use of the progressive

resistance Freestyler tubing. Each segment contains 3-4 different Freestyler pilates exerciseswith some variations and modifications.


Choreography is created to no music to follow base. The music is meant as a routinebackground and should not be played too loud. Choose appropriate music that inspires

the moves and spirit.

1. SPECIFIC FREESTYLER WARM UP2. PILATES WORKOUT SEQUENCE

Standing Core

Bridges Supports

Side

Sitting Back


BASIC PILATES CLASS EXECUTION RELATED GUIDELINES

The aim of core stability training is to effectively recruit the t runk musculature and then learn

to control the position of the lumbar spine during dynamic movements.

The Muscles

The deep trunk muscles, Transversus Abdominis, Multifidus, Internal and External, ExternalOblique, Paraspinal, Pelvic floor muscles, are key to the active support of the lumbar spine.

The co-contraction of these muscles produce forces via the thoracolumbar fascia andthe intra-abdominal pressure mechanism which stabilize the lumbar spine. The paraspinal

and Multifidus muscles act directly to resist the forces acting on the lumbar spine.

It is not just the recruitment of these deep trunk muscles, but how they are recruited that isimportant. Hodges and Richardson (1996) showed that the co-contraction of the Transversus

Abdominis fascia and Multifidus muscles occurred prior to any movement of the limbs. Thissuggests that these muscles anticipate dynamic forces that may act on the lumbar spine

and stabilize the area prior to any movement. Hodges and Richardson showed that the

timing of co-contraction of these muscles was very significant.


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The next stepHaving learned to recruit the TA and MF muscles correctly in various positions, which cantake anything from one session to one month or more, it is time to move on to simple core

stability exercises. These exercises may also involve the oblique muscles, other lumbar

muscles and gluteals to assist the TA and MF in maintaining the lumbar spine in a stableneutral position.

A SHORT REMINDER OF PILATES PRINCIPLES BEFORE STARTING PILATES CLASSES

FIVE IMPORTANT PILATES PRINCIPLES

(IMPORTANT ELEMENTS THAT HAVE TO BE CONSIDERED BEFORE STARTING WORKOUT)

1. PILATES BREATHINGPilates uses a special breathing technique to maintain a fluent blood circulation. Breathing

fills the blood with oxygen. With the implementation of breathing in the course of anexercise the muscles are relaxed or activated even stronger. Breathing is coordinated with

movement. During a natural breathing pattern the thorax extends forward while during

workout our focus should be on extending the thorax in the other three directions t.i. tothe left, to the right and backwards. The exhale that is passive in terms of muscle activity

should be active in pilates, including the abdominal muscles into the breathing process.The activation of abdominal muscles should not ease even while breathing in so that we

do not lose the stability of the trunk during an exercise.

2. THE POSITION OF THE PELVIS

In pilates there are two possible positions of the pelvis: neutral position and press positionreferring to a gentle press of the spine to the floor (lumbar part of the spine).

Neutral pelvic positionA neutral position of the spine in the lumber part (lordosis) should be maintained. Lying on

the floor the palms are placed onbothhip bones whilefingertipsare placed onthe pubicbone trying to make sure that the triangle thus obtained is parallel to the floor and so flat

that a teacup could be placed on it. For the stabilization of the pelvis in the neutral positionthe deep abdominal muscles (transversus abd.), activated with a gentle pull of the belly

against the spine, should be contracted.

In exercises on the floor in which both legs are on the surface (or at least one) a neutralpelvic position should be applied.

Imprinted pelvic positionFrom the neutral pelvic position hip bones are drawn near the lower ribs. The consequence

of such a move is a gentle press of the lumber part of the spine to the floor. When doing apress the focus must not be on pushing the lower back to the floor, for this way the presswill

be too hard.

In the beginning exercises in which both legs are lifted off the ground are performed in the

imprinted pelvic position.


TrainingHaving identified the key muscles and how they act, the next step is to establish how bestto train these muscles. By definition, the deep-trunk muscles act as stabilisers and are not

involved in producing movements, but instead involve static, or isometric contractions.

Furthermore, they must act as stabilisers continuously throughout everyday activities as wellas fitness and sport activities, and so require very good endurance of low-level forces.

These muscles do not need to be very strong, but they must be correctly co-ordinated andcapable of working continuously. In addition, we want these stabiliser muscles to act by

holding the lumbar spine in the neutral position, which is the correct alignment of the pelvisthat allows for the natural S curve of the spine.

The basicsCore-stability training begins with learning to co-contract the Transversus Abdominis (TA)

and multifidus (MF) muscles effectively as this has been identified as key to the lumbar-support mechanism. To perform the TA and MF co-contraction, you must perform the

abdominal hollowing technique with the spine in the neutral position.

To do this use the following guidelines:

Start by lying on your back with knees bent

Your lumbar spine should be neither arched up nor flattened against the floor, butaligned normally with a small gap between the floor and your back. This is the neutral

lumbar position you should learn to achieve

Breathe in deeply and relax all your stomach muscles

Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button

is going back towards the floor. Pilates teachers describe this as zipping up, as if you arefastening up a tight pair of jeans

Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe inand out as you hold the tension in your lower stomach area

Repeat 5-10 times

It is vital that you perform this abdominal hollowing exercise correctly otherwise you will notrecruit the TA and MF effectively. Bear in mind the following points:

Do not let the whole stomach tense up or your upper abdominals bulge outwards, as

this means you have cheated by using the large rectus abdominus muscle (the six-pack)instead of TA

Do not brace your TA muscle too hard; just a gentle contraction is enough. Remember

its endurance not max strength your are trying to improve Do not tilt your pelvis nor flatten your back, as this means you have lost the neutralposition you are trying to learn to stabilise

Do not hold your breath, as this means you are not relaxed. You must learn to breathe

normally and maintain the co-contraction of TA and MF

Use your fingersfor biofeedback on eithersideof your lowerabdomento feel thetension

in the TA muscle.

Once you have mastered the abdominal hollowing lying on your back, practice it lying onyour front, four-point kneeling, sitting and standing. In each position, get your lumbar spine

into neutral before you perform the hollowing movement.



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The basic foundation of all the above stated methods is the principle of repetition. We

must distinguish between mental understanding of movement and physical awarenessof movement. Most of the people working out understand the structure of movement

very quickly but the problems start in performance of exercises. Therefore it is important torealize that movement is understood only when the body understands it. The expression

body mind best encompasses what we should aim at when learning a choreography.The body mind is the part of the mind eventually responsible for a successful performance

of movement. First the movement must be properly understood and then physicallyinternalized with repetition.

Many times we notice a problem of too many information that the instructor conveys which

can potentially confuse the clients because they cannot perceive all at once. Therefore theinstructor must follow his/her inner feeling in dosing the quantity of information and findingthe correct moment for conveying certain information having in mind the rule: Everything

at its time.

In this chapter we are focusing on guidelines for safe and quality workout. Along sidetechnique a spectre of other factors also vital for success should also be taken into account.

Among these there are mainly correct breathing, correct hydration of the organism andan appropriate diet. Without regarding the above mentioned factors the workout is

incomplete, in some cases even harmful. This chapter should be read carefully for it is

better to prevent then to cure.


3. THE RIBCAGE (THORAX)

The abdominal wall is attached to the lower ribs. To keep the thorax in a proper position

with the simultaneous activation of abdominal muscles we cannot allow lower ribs onthe back side to lift from the ground when lying on our back or that the thorax should

splay out forward when sitting in a neutral pelvic position. We must be especially attentiveduring inhales and when lifting the arms up. Pilates breathing maintains the contraction

of abdominal muscles helping the thorax to stay in the correct position and at the same

time relaxed. Each time while breathing, emphasize breathing backwards and to the sidewhile during exhales allow the thorax to soften and gently close downwards to the belly

with the lower ribs. Focus your attention to the weight with which the thorax slightly presses

into the mat on the floor without lifting from the floor during breathing or strongly pushingto the floor.

4. THE MOVEMENT OF SHOULDER BLADES (SCAPULA)

Since shoulder blades do not have a direct bone connection to the back side of thethorax (which ensures a bigger span of arm movement) they can move in a lot of dif ferent

directions. While performing an exercise our attention should also be focused on thestabilization of the shoulder girdle especially on the stabilization of shoulder blades. Stability

should be maintained when the spine is in neutral position and arms rest along the bodyas in cases when the spine is in an extended or flexed position and arms stretched either

way.

Even though when moving the arms also the shoulder blades move a certain degreeof shoulder blade stabilization is necessary in pilates. We sense that as a gentle push ofshoulder blades to the spine and down, imagining that shoulder blades form the letter V.

In doing this we must maintain a sense of broadness of the shoulder girdle. When stabilizingthe shoulder blades we cannot allow the shoulders to bend forward or to press backwards

to the spine.

5. THE POSITION OF THE HEAD AND THE CERVICAL SPINE

The cervical spine has to be an extension of a line started by the thoracic part of the spineregardless of whether the latter is in an upright or extended position. In a neutral seated

position the head should rest at the top without tension in the neck or the shoulders.

In exercises in which the head is raised from the ground when lying on the back specialattention should be accredited to the cervical part of the spine. Prior to lifting the trunk

from the ground we gently extend the back side of the neck, thus forming a brief flexion ofthe cervical part of the spine, and a brief slide of the head into a position as if we wanted

to nod. We can also help ourselves with an image of an apple being held with the chinagainst the breastbone.



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30 31FREESTYLER GROUP WORKOUT SYSTEM - INSTRUCTORS MANUALFREESTYLER GROUP WORKOUT SYSTEM - INSTRUCTORS MANUAL

FREESTYLER LATINO CRAZE

LATINO CRAZE GROUP WORKOUT DESCRIPTION

FREESTYLER LATINO CRAZE includes Latin dance music with genuine Latin dance

choreographies for a crazy, never before seen workout, which will bring you the pleasureof dance (salsa, merengue, cha cha, rumba, samba, reggaeton, afro) and the benefits

of a good solid workout. It focuses primarily on:

dance atmosphere workout for improved overall fitness

improved coordination and dexterity

maximum calorie burnout energy increase and feeling of dynamic lifestyle

LATINO CRAZE TARGET POPULATION

This workout is primarily designed for individuals who have a preference for a dynamicworkout full of latin rhythm and feeling. Dance is a part of every known culture on this

planet, so it is a cross-cultural thing. What makes this workout so unique is a combination ofchoreography and music along with the benefits of the Freestyler device. Through dance,

participants will experience a great workout that incorporates the Functional dynamicstechnique, includes all the muscles of the body, and is especially designed for a round

brazilian-style behind, slim thighs and narrow waist. The choreography style leans moretowards a typical dance class which is simple to comprehend and easy to execute. A

typical client is a woman who wants to dance the calories away. Men are also encouraged

to attend this class, especially those with some experience in dance movements.

LATINO CRAZE CLASS STRUCTURE

Latino craze class structure consists of several different dance styles that follow a step-by-step

routine from top to bottom. Movement patterns are designed in a way that incorporatesmuscle mass as much as possible so that no part of the body is left out. Every song (dance)

involves one or two basic steps typical for the dance, with different modifications of armand leg movements that are logically connected with smooth transitions. The main focus

is on a dynamic, dance party atmosphere that leaves one fizzing with energy and positive

vibrations.

1. SPECIFIC FREESTYLER WARM UP2. LATINO CRAZE WORKOUT

Dance 1

Dance 2 Free dance

Back Gluteals

Abdominals



Choreography is created to music composed of blocks (32 counts, blocks consist of 4 x 8count phrases) as used in traditional aerobic routines.

Latino craze tempo varies upon the demand of each dance.

OBJECTIVES

Freestyler Latino Craze involves typical latino movements, which are created upon the

different music background rhythms. As in any dance, the rhythm dictates the movementpattern. In order to master the dance steps used in choreographies, one must learn the

rhythm basics of each dance. Easy to understand tables shown below, represent differentrhythm patterns for all the dances used in the Latino Craze programs:

SIMPLE RHYTHMSimple rhythm means that on every beat of music we do a step or movement. We use simple

rhythm together with specific dance rhythm, to create dynamics in the choreographies.

Beats 1 2 3 4 5 6 7 8

Simple rhythmCounting

ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT

Simple rhythm

Movements

STEP STEP STEP STEP STEP STEP STEP STEP

FOOTWORKIn general, steps in all directions should be taken first with the ball of the foot in contactwith the floor, and then with the heel lowering when the weight is fully transferred; When

weight is released from a foot, the heel should release from the floor first, allowing the toe

to maintain contact with the floor.

HIP MOVEMENTIn traditional American Rhythm style, Latin hip movement is achieved through the alternate

bending and straightening action of the knees.


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ABOUT RUMBARumba is the spirit and soul of Latin American music and dance. The fascinating rhythms

and bodily expressions make the Rumba one of the most popular ballroom dances.Somedancers considered rumba the most erotic and sensual Latin dance, for its relatively slow

rhythm and the hip movement.

RUMBA RHYTHMIn rumba rhythm interpretation of the music, we do 3 steps on 4 beats.

Beats 1 2 3 4 5 6 7 8

Rumba rhythmCounting

QUICK QUICK SLOW QUICK QUICK SLOW

Rumba rhythmMovements

STEP STEP STEP STEP STEP STEP

SLOWING DOWN RUMBA RHYTHM

It takes double time as regular rumba rhythm. We use that rhythm mostly when we teach orexplain movements and technique.

Beats 1 2 3 4 5 6 7 8

Slow downRumba rhythm

Counting

QUICK QUICK SLOW

Slow down

Rumba rhythmMovements

STEP STEP

STEP

ABOUT SAMBASamba is a lively, rhythmical dance of Brazilian origin. The basic movements are counted

either 1-2 or 1-a-2, and are danced with a slight downward bouncing or dropping action.This action is created through the bending and straightening of the knees with bending

occurring on the beats of 1 and 2, and the straightening occurring on the a.

SAMBA RHYTHMIn samba rhythm interpretation of the music, we do 3 steps on 2 beats.

Beats 1 2 3 4 5 6 7 8

Samba rhythmCounting

ONE and TWO THREE and FOUR FIVE and SIX SEVEN and EIGHT

Samba rhythmMovements

STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP

SAMBA BOUNCINGWhile dancing in samba rhythm we do bouncing in the knees all the time. We go down and

up 2 times in 2 beats. On the stress beats we go down between two beats we go up.

Beats 1 2 3 4 5 6 7 8

Samba bounce

CountingONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND

Samba bounceMovements

B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE B OU NCE

SLOWING DOWN SAMBA RHYTHMIt takes double time as regular samba rhythm. We use that rhythm mostly when we teachor explain movements and technique.

Beats 1 2 3 4 5 6 7 8

Samba Slow

CountingONE TWO THREE FOUR

Samba SlowMovements

STEP STEP STEP STEP

ABOUT CHA CHA CHA (CCC)This is a party dance! Whereas the Rumba might have an intense expression, the interpretation

of Cha Cha music should produce a happy, carefree, party-time-like dance expression.

The dance consists of three quick steps (chasse or cha cha cha) and two slower steps onthe one beat and two beat.

CHA CHA CHA (CCC) RHYTHM EXPLANATIONIn CCC rhythm interpretation of the music, we do 5 steps on 4 beats.

Beats 1 2 3 4 5 6 7 8

CCC

CountingONE TWO

THREE(CHA)

AND(CHA)

FOUR(CHA)

FIVE SIXSEVEN(CHA)

AND(CHA)

EIGHT(CHA)

CCC

MovementsSTEP STEP STEP STEP STEP STEP STEP STEP STEP STEP

SLOWING DOWN CCC RHYTHMIt takes double time as regular CCC rhythm. We use that rhythm mostly when we teach or

explain movements and technique.

Beats 1 2 3 4 5 6 7 8

CCC slow

CountingONE TWO

THREE(CHA)

AND(CHA)

FOUR(CHA)

CCC slow

MovementsSTEP STEP STEP STEP STEP

FREESTYLER GROUP WORKOUT SYSTEM - INSTRUCTORS MANUALFREESTYLER GROUP WORKOUT SYSTEM - INSTRUCTORS MANUAL


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ABOUT SALSAThe name salsa correctly describes the flavor of this dance: hot! Danced correctly,theres

a lot of shakin, shimmying, and hip action going on. The basic step typically uses threesteps each measure. This pattern might be quick-quick-slow, taking two beats to gradually

transfer the weight, or quick-quick-quick allowing a tap or other embellishment on the va-

cant beat. It is conventional in salsa for the two musical measures to be considered as one,so the count goes from 1 to 8 over two musical bars.

SALSA RHYTHM

In salsa rhythm interpretation of the music we do 3 steps on 4 beats. On the forth beat wedo a kick or we can take a break.

Beats 1 2 3 4 5 6 7 8

Salsa

CountingONE TWO THREE / FIVE SIX SEVEN /

Salsa

MovementsSTEP STEP STEP BREAK/KICK STEP STEP STEP BREAK/KICK

SLOWING DOWN SALSA RHYTHMIt takes double time as regular salsa rhythm. We use that rhythm mostly when we teach or

explain movements and technique.

Beats 1 2 3 4 5 6 7 8

Salsa slowCounting

ONE TWO THREE /

Salsa slow

MovementsSTEP STEP STEP BREAK/KICK

FASTER SALSA RHYTHM

In salsa it is also possible to use a faster version of rhythm interpretation. It takes half time asa regular salsa rhythm.

Beats 1 2 3 4 5 6 7 8

Salsa fast

CountingONE TWO THREE FIVE SIX SEVEN ONE TWO THREE FIVE SIX SEVEN

Salsa fastCounting

STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP

ABOUT MERENGUEMerengue is a fun dance and its very easy to learn. The old saying i s that if you can walk,

you can dance the merengue. Dancing the merengue is like marching where you step leftright left right left right in time to the music. With one step taken to each beat of music, the

basic step is very easy to learn. Being so easy to learn, merengue is very popular.

MERENGUE RHYTHM

Merengue rhythm interpretation is actually the same as simple rhythm that means that onevery beat we do a step or motion.

Beats 1 2 3 4 5 6 7 8

Merengue

CountingONE TWO THREE FOUR FIVE SIX SEVEN EIGHT

Merengue

MovementsSTEP STEP STEP STEP STEP STEP STEP STEP

SLOWING DOWN MERENGUE RHYTHMIt takes double time as regular merengue rhythm. We use that rhythm mostly when we

teach or explain movements and technique.

Beats 1 2 3 4 5 6 7 8

Merengue slow

CountingONE TWO THREE FOUR

Merengue slow

MovementsSTEP STEP STEP BREAK/KICK

ABOUT MAMBO

The mambo is a very popular and sensual dance, with African and Cuban rhythms. Mambois actually a name for a bantu drum. The word mambo means conversation with the

Gods, and these drums were used for sacred and ritual purposes. The steps are performedwith Cuban hip motion, a weight change while bending the knee.

MAMBO RHYTHM EXPLANATIONIn mambo rhythm interpretation of the music we do 3 steps on 4 beats. On the forth beat

we take a break.

Beats 1 2 3 4 5 6 7 8

Mambo

CountingONE TWO THREE BREAK FIVE SIX SEVEN BREAK

Mambo

MovementsSTEP STEP STEP / STEP STEP STEP /



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SLOWING DOWN MAMBO RHYTHMIt takes double time as regular mambo rhythm. We use that rhythm mostly when we teach

or explain movements and technique.

Beats 1 2 3 4 5 6 7 8

Mambo slow

CountingONE TWO THREE BREAK

Mambo slow

MovementsSTEP STEP STEP /

FASTER MAMBO RHYTHM

In mambo it is also possible to use a faster version of rhythm interpretation. It takes halftime as a regular mambo rhythm.

Beats 1 2 3 4 5 6 7 8

Mambo fast

CountingONE TWO THREE FIVE SIX SEVEN ONE TWO THREE FIVE SIX SEVEN

Mambo fast

MovementsSTEP STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP STEP

FREESTYLER OSTEOREPAIR

WHAT IS OSTEOPOROSIS AND RATIONALE BEHIND THE PROGRAM

Osteoporosis is a disease in which bones become fragile and more likely to break. If notprevented or if left untreated, osteoporosis can progress painlessly until a bone breaks.

These broken bones, also known as fractures, typically occur in the hip, spine, and wrist.Any bone can be affected, but of special concern are fractures of the hip and spine. A hip

fracture almost always requires hospitalization and major surgery. It can impair a persons

ability to walk unassisted and may cause prolonged or permanent disability or even death.Spinal or vertebral fractures also have serious consequences, including loss of height, severe

back pain, and deformity. While women are four times more likely than men to develop thedisease, men also suffer from osteoporosis.

Osteoporosis is often called a silent disease because bone loss occurs without symptoms.

People may not know that they have osteoporosis until their bones become so weakthat a sudden strain, bump or fall causes a fracture or a vertebra to collapse. Collapsed

vertebrae may initially be felt or seen in the form of severe back pain, loss of height, orspinal deformities such as kyphosis or stooped posture.

Bone is living tissue that responds to exercise by becoming stronger.

Just as a muscle gets stronger and bigger the more you use it, a bone becomes strongerand denser when you place demands on i t.

If your bones are not called upon to work, such as during physical activity, they do not

receive any messages that they need to be strong. Thus, a lack of exercise, particularly asyou get older, may contribute to lower bone mass or density.

You cannot see your bones respond to exercise, but when you strike a tennis ball or land

on your feet after jumping, chemical messengers tell your arm and leg bones to be ready

to handle that weight and impact again. In fact, if you x-ray the arms of a tennis player,you would see that the bones in the playing arm are bigger and denser than the bones in

the other arm.

OSTEOREPAIR GROUP WORKOUT DESCRIPTION

FREESTYLER OSTEOREPAIR includes weight bearing and resistance exercises to either preventearly stages of osteoporosis (osteopenia) or treat and strengthen already impaired bones

and focuses on:

improved bone density (fights osteoporosis),

stronger and more flexible muscles which support and stabilize joints,

reduced joint & back pain,

reduced risk of injury,

a feeling of self esteem and self confidence.



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OSTEOREPAIR TARGET POPULATION

This workout is primarily designed for people who care for their healthy bones and joints,

as well as overall fitness. The program works both in a preventive as well as in a curativesense, so everyone who is at risk should consider attending this program. Men are also

encouraged to attend this class, especially those with a sedentary lifestyle or with a proven

degree of osteopenie or even osteoporosis.

OSTEOREPAIR CLASS STRUCTURE

Two types of exercises are important for building and maintaining bone mass and density:weight-bearing and resistance exercises. Weight-bearing exercises are those in which yourbones and muscles work against gravity. This is any exercise in which your feet and legs are

bearing your weight. The second type of exercise is resistance exercise or activities that usemuscular strength to improve muscle mass and strengthen bone.

Both types of exercise are included in the Freestyler group workout Osteo repair.

1. SPECIFIC FREESTYLER WARM UP2. OSTEOREPAIR WORKOUT

Weight bearing exercises for coordination standing position

Supports Resistance exercises floor position



Choreography is created on music composed of blocks - 32 counts (block consisted 4 x 8-

count phrases) as used in traditional aerobic routines. Osteorepair uses tempo from 110 120 BPM

OBJECTIVES

The following principles are considered in Osteorepair program:

Principle of specificity

The major impact of the activity is at the site where BMD is being measured as the responseloading appears to be a localized effect.

Principle of overloadTo effect change in bone mass, the training stimulus must exceed the normal loading.

Principle of reversibilityThe positive effect of a training program on bone will be lost if the program is discontin-

ued.

Principle of initial valuesThose with the lowest levels of BMD have a greater capacity for percent improvement,

those with average or above bone mass have the least.

Principle of diminishing returnsEach person has an individual biological ceiling that determines the extent of a possible

training effect. As this ceiling is approached, gains in bone mass will slow and eventually

plateau.

Osteorepair program provides weight bearing and resistance activity and is suitable for theparticipants who look for maintenance of a healthy skeleton, and look for the activity pro-

gram emphasizing strength, flexibility, coordination, and cardiovascular fitness. Besides theabove, Osteorepair includes another two most efficient criteria:

Coordination and balanceExercises that reflect the coordination and balance are traced throughout the workout.

PNF patterns

The reason to include PNF patterns into the program is the maintenance of functional mo-

bility up to the end of ones life.

The PNF patterns which are used in Osteorepair program refer mostly to limbs and as we

proceed in the functional movement the trunk patterns are also involved in the kineticchain.



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Leg patterns and the necessary responding movements:

ABDUCTION is linked to INNER ROTATION and EVERSION of the foot

ADDUCTION is linked to OUTER ROTATION and INVERSION of the foot

HIP FLEXION is linked to DORSAL FLEXION and EXTENSION of the toes

HIP EXTENSION is linked to PLANTAR FLEXION and FLEXION of the toes

Arm patterns and the necessary responding movements:

ARM FLEXION is linked to OUTER ROT., SUPINATION, RADIAL DEVIATION of the wrist

ARM EXTENSION is linked to INNER ROT. PRONATION, ULNAR DEVIATION of the wrist

ABDUCTION is linked to DORSAL FLEXION of the wrist, EXTENSION of the fingers

ADDUCTION is linked to PALMAR FLEXION of the wrist, FLEXION of the fingers

Note: If a participant has osteoporosis or other medical conditions, is over 60, or over 45 andhas not exercised regularly in recent times, she/he should speak to the doctor about joining

the Osterepair or any other activity.

When exercising, participants should not feel any pain or discomfort. One should need to

use strong effort when working against resistance, but one should stay within a range ofmovement that does not cause pain.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION PNF

Proprioceprive: Having to do with any of the sensory receptors that give information

concerning movement and position of the body.

Neuromuscular - Involving the nerves and muscles

Facilitation - Making easier

PNF is more than a technique, it is a philosophy of treatment. PNF is an integrated approach:each treatment is directed at a total human being, not a specificproblem or body segment.

One of the most important basic procedures for facilitation is resistance. The Freestylerprograms are all made against resistance.

The procedures in PNF are used to:

increase the ability to move or remain stable,

guide the motion by proper grips and appropriate resistance,

help achieve coordinated motion through timing,

increase the stamina and avoid fatigue.

The resistance in PNF is used to:

facilitate the ability of the muscle to contract,

increase motor control,

help gain an awareness of motion,

increase strength.

Various PNF techniques are used to achieve different goals, but all aim to promotefunctional movement through facilitation, inhibition, strengthening, and relaxation of themuscle groups.

The PNF patterns combine motion in all planes:

Sagital: flexion, extensionThe coronal or frontal: abduction, adduction of limbs and lateral flexion of the spine

The transverse: rotationPatterns are spiral and diagonal. When we exercise in the patterns against resistance, all the

muscles that are a part of the synergy will contract if they can. The rotat ional component ofthe pattern is the key to effective resistance. Correct resistance to rotation will strengthen

the entire pattern.

The trunk and limbs work together to form complete synergies. For example the pattern of

shoulder flexion-adduction-externalrotationwith anteriorelevationof thescapulacombineswith trunk extension and rotation to the opposite side to complete a total motion.

Arm patterns are also (muscular weakness, dysfunction) used to exercise the trunk.

The arm has two diagonals:1. Flexion-abduction-external rotation and extension-adduction-internal rotation

Scapula: posterior elevation and anterior depression

R closed hand on the L hip to open palm above the head thumb facing back and returnback to hip.



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PERFECT INSTRUCTION

BASIC ORIENTATION ON THE FREESTYLER BOARD

BASIC POSITION ON THE FREESTYLER

Standing in the middle of the Freestyler, hips apart and elbows flexedOne foot or other body part should always be on the Freestyler!


right sideleft side

rear edge

front edge

2. Flexion-adduction-external rotation and extension-abduction-internal rotation

Scapula: anterior elevation and posterior depression

R open palm at the side of the body to closed palm to opposite side above the head andreturn back to beginning position.

The leg patterns are also used to exercise the trunk. Resistance to strong leg muscles

produces irradiation to weaker muscles elsewhere in the body.

The leg has two diagonals:

1. Flexion-abduction-internal rotation and extension-adduction-external rotationAnkle: dorsi flexion plantar flexion

Foot: eversion inversionToes: lateral extension medial flexion

2. Flexion-adduction-external rotation and extension-abduction-internal rotation

Ankle: dorsi flexion plantar flexionFoot: inversion eversion

Toes: medial extension lateral flexion

The leg moves through the diagonals in a straight line with the rotation accuring smoothlythroughout the motion. In the normal timing of the patterns, the foot and ankle move

through their full range first, and the other joints then move through their ranges together.

The basic principles of PNF patterns may be summarised as follows:

Use of spiral and diagonal movement patterns Motion crossing the sagittal midline of the body

Recruitment of all movement components (e.g. flexion-extension)

Exercising of related muscle groups

Judicious eliciting of reflexes

Movement free of pain, but not free of effort

Comfortable full-range movement

Application of maximal resistance throughout the range of non-ballistic movement

Use of maximal resistance to promote overflow (irradiation) of muscle activity

Use of multiple joint and muscle action

Commencement of motion in the strongest range

Use of static and dynamic conditions

Appropriate positioning of joints to optimise conditioning

Exercising of agonists and antagonists

Repeated contractions to facilitate motor learning, conditioning and adaptation

Selection of appropriate sensory cues to facilitate action

Emphasis on visuo-motor and audio-motor coordination

Use of distal to proximal sequences in neuromuscularly mature subjects

Use of stronger muscles to augment the weaker

Progression from primitive to complex actions

Planning of each phase to lay foundations for the next phase.

For any additional explanations of the PNF patterns, execution and application, pleaserefer to the FREESTYLER Rehab Easy PNF manual.


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BODY POSITIONS

FACING

Front Diagonal Sideways

BODY POSITION

Centre Side

FEET POSITION

Close Hip width appart Wide

KNEELING

SEATED

SUPINE

Pelvis on the Freestyler Shoulders on the Freestyler

Trunk (your back between shoulder blades and hips) on the Freestyler



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POSITIONING OF THE ELASTIC TUBES

HANDLES

Basic position: always pre-stretched Over the shoulder(elbows flexed or arms slightly abducted)

Crossed in front when standing or seating left hand to the body, right hand to the body

Crossed behind when standing or seating - left hand to the body, right hand to the body


HANDGRIPS


Closed grip supine

Closed grip prone

Open palms

Hands on the floor(handle above the hand)

Hands on the floor

(handles above the wrists)


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Parallel when kneeling Crossed in front when kneeling

LEG ENDS OF ELASTIC TUBES CUFFS

Cuffs above the ankle (never too tight)

Cuffs around the feet Cuffs and handles (straps) around the feet



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BASIC MAT EXERCISE CONFIGURATIONS

In the next chapter, basic exercise mat configurations are presented. Exercise mat allows

many additional exercises to be performed on the Freestyler.

1:1:1:1:1

2:1:1:1

2:1:2

0:1:4

4:1:0

0:5:0

1:1:1:1:1

0:1:3:1

0:3:1:1

0:4:1



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HIP FLEXION

HIP EXTENSION (standing)

Basic exercises on the Freestyler are mainly derived from single axis movements combinedmovements and functional anatomy. We consider this as basics for all further Functional

dynamics multiaxis movement patterns. One must get aquainted with the basics before

proceeding to more advanced multiaxis movements, which is the main characteristic ofFunctional dynamics. Exercises are organised according to body parts and movements of

the joints.

FUNCTIONAL ANATOMY

HIP JOINT

(flexion, extension, adduction, abduction, inner & outer rotation)

KNEE JOINT(flexion, extension)

ANKLE JOINT(dorsal flexion, plantar flexion, eversion, inversion)

BASIC EXERCISES ON THE FREESTYLER

EXERCISES FOR LEGS

HIP EXTENSION (kneeling)

HIP ADDUCTION

HIP ABDUCTION

HIP INNER & OUTER ROTATION



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PLANTAR FLEXION

INVERSION

EVERSIONLUNGE

KNEE FLEXION

KNEE EXTENSION

DORSAL FLEXION

SQUAT



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FUNCTIONAL ANATOMY

ELBOW JOINT

(flexion, extension)

WRIST JOINT(flexion, extension, adduction, abduction)

RADIAL - ULNAR JOINT(pronation, supination)

WRIST EXTENSION

WRIST ADDUCTION

WRIST ABDUCTION

PRONATION - SUPINATION

ELBOW EXTENSION

WRIST FLEXION

EXERCISES FOR ARMS

ELBOW FLEXION



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FUNCTIONAL ANATOMY

SHOULDER JOINT

(Flexion, extension, horizontal adduction, horizontal abduction, inner & outer rotation)

ELBOW JOINT

(flexion, extension)

REVERSE BUTTERFLY

SHOULDER PRESS

SHOULDER SHRUGS

UPRIGHT ROW

FRONT RAISE

SHOULDER ROTATION

EXERCISES FOR SHOULDERS

ARM ABDUCTION



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FUNCTIONAL ANATOMYSPINE

(flexion, extension, side flexion, rotation)

TRUNK SIDE FLEXION

REVERSE BACK EXTENSION

DIAGONAL BACK EXTENSION

TRUNK ROTATION

TRUNK FLEXION

TRUNK FLEXION WITH ROTATION

REVERSE TRUNK FLEXION

EXERCISES FOR TRUNK


group workout manual v5.0

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