FITOUR Group Exercise Instructor 2026/2027

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FITOUR HOW TO INSTRUCT GROUP
EXERCISE

32 count phrasing - ANSWER ✔ The number of beats or pulses in one phrase of music
that totals 32. Music is divided into phrases that can be broken into smaller parts called
measures, which normally consist of 4 beats of music. If you want to put 8 measures
together, you would have 32 beats or counts of music. These 33 count phrases are the
building blocks of songs. The phrases have patterns that you can follow and use as an
instructor. Music that is phrased in 32 counts make it possible to choreograph
combinations and routines that end up on the right beat. Create patterns of movement
that follow the patterns of the music to add energy to your classes, along with a sense
of smoothness and organization.




4 count pattern method - ANSWER ✔ Equals a 16 count combination that will be
repeated on the other lead foot to total 32 counts




4/4 Rhythm - ANSWER ✔ A rhythm unit that contains 2 beats of music




8 count pattern method - ANSWER ✔ Equals a 33 count combination All performed on
one lead foot then repeated again on the other lead foot to total 64 counts




Actual teaching - ANSWER ✔ The instructor has the back turned to the class. The class
can see exactly how to move in coordination with the instructor. The instructor has a
more difficult seeing the class unless there is a mirror present.




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Anticipatory cues - ANSWER ✔ Key words and small phrases which describe an
exercise or a sequence which will be performed next

When counting down , always state what move that will be performed next on the count
of 1. Avoid saying the number 1

Countdown- signals transition or movement change

Establishing base patterns- movements performed at most basic level

Single element change- one movement at a time

Adding variations- arms and levers

Turns, pivots - from base movement, add optional turns or pivots

Intensity options- show elements for increased or decreased intensity




Beats per minute BPM - ANSWER ✔ The ace of music measure by the number of beats
occurring in 60 seconds




Body alignment cues - ANSWER ✔ Stand tall but keep posture relaxed

Keep body weight balanced and evenly distributed

Abdominal muscles are always engaged

Lift rib cage

Tailbone pointing down

Neutral alignment

Soft knees and elbows/ avoid hyperextending




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Head and neck alignment

Shoulders Back, down and relaxed




Cardio Movement - ANSWER ✔ Aerobic capacity is the the body's ability to deliver
oxygen efficiently to your working muscles. The muscles ability to use nutrients from
oxygen efficiently is measured inVO2 max. If they train at the upper limits of their
aerobic capacity, they will perform favorably by increasing their training pace gradually.
If they remain aerobic, but very close to their lactate/ anaerobic Threshold, they can
maximize their time during class. 20-45 minutes

Start slowly and gradually increase the intensity

Steady state should be reached within 3-5 minutes of beginning the cardio portion of
class

Movements should be controlled, non-ballistic, and optimize full range of motion

Maintain heart rate within 60-90% of MHR




Characteristics of an effective motivator - ANSWER ✔ Encourage students
independence and self growth

Encourages students to set realistic goals

Encourage students to take personal responsibility for their actions towards those goals

Effective communicator - be an active listener

Place yourself in the room so that your students can see and hear you

Articulate each word

Put enthusiasm into what you have to say




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