the Zumba Fitness Logos are registered trademarks of Zumba Fitness…s3.amazonaws.com/zumba/ · 2013-09-13 · Zumba ® in the Circuit 5 I. Zumba ® in the Circuit Development & Background

© 2010 Zumba Fitness. All Rights Reserved. Zumba®, Zumba Fitness®, and the Zumba Fitness Logos are registered trademarks of Zumba Fitness, LLC.

Co-Written with Zumba Fitness, LLC by:

Joy Prouty, Training Manager, Zumba Fitness, LLC

Shemane Nugent, BA in Broadcasting, AFAA Certified, Zumba Licensed Instructor and Zumba Jammer

Katie Mitchell, M.S. Director Exercise & Research, Curves International

Contributors:

Koh Herlong, Vice President of Operations, Zumba Fitness, LLC

Petra Robinson, Senior Vice President Fitness Industry Relations, Zumba Fitness, LLC

This Zumba® in the Circuit Instructor Manual is the intellectual property of Zumba® Fitness, LLC. No part of this manual may be copied or reproduced in any manner without the express written authorization of Zumba® Fitness, LLC.

Table of Contents

I. Zumba® in the Circuit Development & Background .......................... 5 Welcome ZIN Members to Zumba® in the Circuit ...................................................................... 5

What is Circuit Training? ........................................................................................................... 5

Putting It Together: Zumba Fitness® Circuit Training = Zumba® in the Circuit ........................ 6

Safety Tips During Class ........................................................................................................ 7

II. Zumba® in the Circuit Music & Moves ............................................... 9 Teaching in the Round and Cueing ......................................................................................... 10

III. Zumba® in the Circuit Appendix I: Base Moves and Variations…. 11

IV. Zumba® in the Circuit Appendix II: An Application …………..…… 14 Curves Circuit with Zumba®, an Application of Zumba® in the Circuit ............................. …. 14

What is Curves®? ................................................................................................................... 14

V. Zumba® in the Circuit Appendix III: Curves Equipment ................. 17

VI. Zumba® in the Circuit Appendix IV: Self-Test ……………………... 21

Zumba® in the Circuit 5

I. Zumba® in the Circuit Development & Background

Welcome ZIN Members to Zumba® in the Circuit!

As a ZIN member, you're already familiar with Zumba Fitness® and are a fan of the wonderful blend of high-energy Latin and international music we pair with unique moves and rhythmic combinations, which allow the Zumba participants to dance away their worries. And, as you know, the Zumba program is based on the principle that a workout should be “fun and easy to do” so that participants are able to adhere to a fitness program and achieve long-term health benefits. The magic of the music motivates participants to perform movements with more intensity than if they were doing a series of regular callisthenic-type exercises. The success behind the Zumba program is that participants keep coming back because they're having fun while they're working out.

Now, you have the opportunity to expand your Zumba career with a brand-new way to teach – Zumba® in the Circuit. Before you explore this exciting new option, please note that in order to teach Zumba in the Circuit, you must be a ZIN member in good standing. The license to teach Zumba in the Circuit is unrestricted and worldwide. In the U.S., Canada, UK, Ireland, Australia and New Zealand, please contact Curves®, who is committed to hiring ZIN members to teach the program at their venues.

What is Circuit Training?

Circuit Training involves a series of prescribed exercises with rest or recovery periods built in between each exercise. Because of its structure, circuit training can provide significant improvements in muscular strength and endurance, aerobic capacity and body composition. The purpose of circuit training is to enhance one or more components of fitness by performing a variety of exercises or movement patterns, each for a specific amount of time and ordered in a predetermined sequence.

Unlike other exercise programs, circuit training does not require that individuals work at near maximum heart rate to be effective. Circuit training allows class participants to focus on a number of fitness components such as cardiovascular endurance and strength development during one exercise session. It is therefore well-suited to all levels of strength and cardiovascular fitness because participants can adapt the exercise intensity throughout the workout to suit their individual needs.

Other benefits of circuit training include:

• An increase in motivation, energy and exercise compliance because of the variety provided.

• An opportunity for participants of all ages and fitness levels to work together in one class, which creates a community of support.

• A convenient way for friends to exercise together so there is increased accountability and adherence to the program.

• An improvement in aerobic capacity (Research has shown continuous aerobic or cardiovascular activity improves the efficiency of the heart and lungs).


• An increase in muscle strength and endurance.

• A decrease in bone loss, which can reduce the risk of osteopenia and osteoporosis.

• An increase in lean muscle mass.

• An increase in metabolism.

• An opportunity for tremendous variety in a single exercise session.

• A balanced workout that can be structured to focus on exercising opposing muscle groups symmetrically.

• A time-effective and efficient workout.

• A versatile workout that can be adapted to meet a wide variety of health and performance goals.

Putting It Together: Zumba Fitness® + Circuit Training = Zumba® in the Circuit

The exciting dance rhythms of a Zumba class combined with strength conditioning equipment provides a complete, fun and effective workout. Zumba in the Circuit is perfect for non-dancers, new exercisers or those who have previously hesitated to participate in group exercise classes.

A. What You Need to Know

While some participants may be deconditioned or beginners, many are just looking for something different in their workout regimen. You should have a base knowledge of working with a variety of populations.

It's also important that you have:

• Knowledge of common medications as well as the possible side effects that may affect a participants’ ability to exercise. This list may include--but is not limited to--medications that affect the heart rate, blood pressure and balance.

• The ability to educate your students and give them permission to communicate any difficulties they may experience during the class. This type of communication is key to success.

• Knowledge of the facility's emergency procedures.

• Current CPR/AED certification.

B. Getting Started: Introduction and Safety

Listed below are some recommendations that will help you lead a successful Zumba in the Circuit class:

• Begin by introducing yourself.

• Ask if anyone is new, or if they have ever taken a Zumba class before.

• Briefly explain the format (structure) of the class.

• Ask if anyone has a recent injury or medical issue.

• Make sure the exercise area is clean and clear of articles that could be safety hazards.

• Remove any equipment that is not going to be used for the class.


• Talk about the importance of proper hydration and have water available if possible.

• Be sure the students have appropriate footwear and workout wear.

• Remind students to breathe normally and never hold their breath (Perform the Talk Test to make sure they are breathing during exercise).

• Be aware that many individuals may experience hearing and/or vision changes that make their response time slower.

• If participants wear bifocals, the glasses may impact their depth perception. This may hinder their ability to perform traveling moves and/or make controlled transitions smoothly. Give them time to adjust their movements.

• Check and adjust proximity of machines--warn participants to be aware of the limited area in the recovery zone. Believe it or not, they can often get so excited about this fun, new activity that they forget about the tight spaces. It is okay to allow participants to stand in front of machines if there isn’t enough room in the designated recovery zone.

Safety Tips for During Class

Safety awareness in the class setting and facility is important for the instructor and participant. Be sure to watch for these factors during the delivery of your class.

Biomechanical Safety

In order to lead a safe and effective Zumba in the Circuit class, it is paramount that you maintain an awareness of the following tips. We call it working in the safety zone.

• Always engage the core before initiating movement. Technically, the core acts as a stabilizer in the body, keeping the thorax and pelvis in controlled alignment during dynamic, static, or functional movement. It is often difficult to teach students to use their core, but it can be effectively taught through the selection and cueing of controlled and centered movement.

Some Useful Cues

• Think of pulling your abdominals in and up like an elevator.

• Tighten your buttocks.

• Be aware of the shoulder girdle and hip girdle alignment with the spine (the “rib hip” connection).

• Avoid jerky and/or uncontrolled movements.

• Avoid hyperextension (locking joints), or hyper flexion (overextending joints, e.g., bending too deeply and knees extending forward past your toes in a squat).

• Be sure that any flexion (bending forward) of the spine is initiated at the hips, not by rounding the back.

• Control and limit the range of motion when performing overhead arm moves.

• Limit the amount of repetitions of individual moves and movement patterns, especially if beginning combinations with the same foot each time.

• Choose pivoting and/or turning moves wisely, execute slowly and with control. When teaching in a


carpeted room, consider the risks vs. the benefits. Always be ready to modify your choreography as necessary.

• If a participant has had surgery, be sure that they follow their physician’s exercise prescription and guidelines, and demonstrate appropriate movement modifications for these individuals.

Posture and Alignment

It is important that you provide information and cueing on safe and proper posture and alignment. You should be familiar with the following cues when guiding your class:

• Keep head centered (over the heart) and chin parallel.

• Shoulders are even, back and down.

• Keep chest lifted.

• Contract (pull in) the abdominals.

• Keep hips and knees even.

• Hips, knees, ankles, and toes should be in alignment.

• Distribute body weight evenly.

Monitoring Participants

There are several warning signs that you need to pay attention to when leading your class. It is important that you look at and listen to your students. Use the list below as a guide to some of the situations that are warnings and require a call to action. You should communicate with the student and either adjust the workout, or call for assistance according to the established emergency plan of the facility.

Some warning signs include:

• A change in breathing patterns, shortness of breath

• Profuse sweating

• A change in facial color (either very flushed or very pale)

• Dizziness

• Slurred speech

• Disorientation


II. Zumba® in the Circuit Music and Moves

Now you’re ready to begin! Let’s focus on how to use the music, moves and your teaching skills to teach a fabulous Zumba in the Circuit class.

The Zumba program uses the originality, passion, feel and flow of a song to inform the movement, rather than the synchro-syntho-mono beat utilized by so many other fitness formats such as freestyle aerobics, step and/or kickboxing, which is all driven by the standard 32 counts. Teaching Zumba in the Circuit will be one of the easiest classes for a Zumba Instructor to teach, though it can be challenging due to the differences in fitness level, varying abilities of the students, as well as your learning to teach in a circular environment while monitoring participants on machines.

Music

Know Your Music!

Listen to the Zumba in the Circuit music. Every minute you will hear a cue (e.g., Beto’s voice, a bell, whistle, siren, etc.), which is the signal for participants to change stations. Sometimes they are all too happy to continue with their Zumba moves in the recovery zones, but it is the instructor’s job to make sure each participant changes stations every minute.

Feel the Music!

The Zumba program re-teaches instructors how to listen to, feel, and follow music. Don’t forget to accentuate the “tags” and “bridges” in the music--usually drums, horns, claps or whistles--that accent a high point in the song. These are cues to move on to something different.

Remember to keep transitions and changes in both music rhythm and tempo as smooth as possible when the participants switch from station to station.

Moves

Keep It Simple!

There is already a lot going on because of the station changes, so there is little time to use complex choreography. Begin with a basic approach using simple, fundamental steps (See Appendix I for a review of the base moves taught in the Zumba Basic Steps Level 1 Instructor Training), then add intensity to the steps once you are able to see what your students are able to handle.

The warm-up section should begin with movements that engage large muscle groups in rhythmic, dynamic patterns, and then progress to smaller muscle groups. You will use only one to two different moves during each minute interval, repeating the same moves for the next group during the following minute.

A good rule of thumb is to change the upper body movement or the lower body, but not both at the same time. And be prepared to provide modifications to the steps when possible.


If you have taken the Zumba Basic 2 Instructor Training, you will also be familiar with flamenco, tango, samba and belly dance. These rhythms are a little more specialized than the rhythms in the Zumba Basic Instructor Training, but they are terrific to include in your circuit classes and the concept is still the same in that you can take the basic movements (so that the circuit is easy and fun for everyone) and add modifications.

As Beto says, “it is important that your students can follow your movements.” Being a great dancer is not the key to being a great Zumba Instructor. You must be able to teach so that the students can follow. This is especially important for the Zumba in the Circuit class.

Teaching in the Round and Cueing Teaching in a circular environment can be challenging. If this is something new to your teaching experience, the following list may help you.

• You should “float” around the room, teaching to every corner of the circuit, and to every person.

• You should never face the same direction for very long.

• Cues need to be very simple, and a combination of verbal and visual (e.g., give the visual cue of pointing to your eyes, saying at the same time "watch my arms," and then proceed to an arm move or pattern).

• Avoid saying right and left–this can be very confusing to the participants. Instead, say, for example, "salsa front, now salsa side," while you point the direction.

• Remember that it is not important if students are on the right foot or using the same arm–just keep them moving.

• The space may feel more restricted than usual, so be aware of your traveling patterns and limit large ranges of motion.

• Most importantly, relax and have FUN!

Summary

Remember that Zumba in the Circuit is a program designed to meet the needs of participants at various levels of fitness. Keep it simple – combine the basic principles of circuit training with the moves, energy, and passion of Zumba – and you are sure to have fun and successful Zumba in the Circuit classes!

Please refer to the appendices for: Zumba Base Moves and Variations; an Application of Zumba in the Circuit at Curves; the Curves Equipment Guide and the Self-Test.

Disclaimer

Zumba in the Circuit is a license exclusively for use by ZIN members. Your review of this manual and/or license to use Zumba in the Circuit does not constitute a certification to teach circuit training. Rather, this manual and any related materials are intended to prepare ZIN members to lead the Zumba movement portion of a circuit class. Circuit training is a specific type of conditioning based on extensive research and science and Zumba Fitness, LLC encourages ZIN members to seek further education and/or certification programs prior to teaching circuit training classes.


III. Zumba® in the Circuit Appendix I: Base Moves and Variations

Chart from Zumba Basic Steps Level 1 Instructor Training Manual

Merengue

MOVEMENT ARM/BODY

VARIATIONS RHYTHMIC/DIRECTION

VARIATIONS FITNESS VARIATIONS

1. March

1. Hips Shoulders 2. Chest Elbow 3. Up & Out 4. Beto 7

• Merengue Box • V Step

• Biceps, Triceps, Chest, Shoulders • Vary R.O.M.* * Range of Motion

2. 2 Steps


• Beat- # of side steps • Zig Zag • Goal Post

• Disco with Punch and Leg Lift • R.O.M.

3. 6 Count


• Cross in front • One side only and combine

• Squat • R.O.M.

4. Beto Shuffle • 4 Singles, 2 Doubles • Add Feet

• Squat with Hamstring Curl


Salsa

MOVEMENT ARM/BODY



1. SALSA R & L • Hair Brush • Cuban

• Out and Cross add hip • Kick Kick out together

• Cross with R.O.M. • Knee Knee Squat

2. SALSA F&B • African Arms • Body Roll

• Tap & Look • Cross Front

• Leap & Look • Rear Lunge Lateral Raise

3. TWO (2) STEPS • Pump to Slide • Maracas

• Double Tap to Side • Circle

• Double Knee Lift • Circle Arms

4. ROCK BACK • Rear Delt • Back Reach

• Rotation • Around the World

• Back, Back, Knee • Rear Lunge

Cumbia

MOVEMENT ARM/BODY



1. TWO (2) STEPS • Arms Up • Raise Up & Down

• Forward & Back • Hip-Hop • R.O.M. Up, Jump, Back

2. ONE LEG F & B • Arms Up • Dress Arms

• Travel to Side • Turn It

• Ghetto (down) • Hip-Hop

3. SLEEPY LEG • Candle Stick • Dress

• Half Time • Turn It

• Oblique or Hip Rotation • Turning Down with Jump

4. MACHETE SUGAR CANE

• Cutting the Sugar Cane • Triple Step & Turn • Triple Run • Squat


Reggaeton

MOVEMENT ARM/BODY VARIATIONS RHYTHMIC/DIRECTION


1. STOMP • Rows • Circle/Nina Pop (up with knee)

• Single, Single, Double with Pause • 4 Walls

• Get Low • More Intensity

2. KNEE LIFT • Under Under Pull • “Jay-Z” (brush your shoulders off)

• Singles • Single, Single, Double

• Knees High • Single, Single, Run, Run, Run

3. DESTROZA • Towel in Back • Towel in Front (Wop)

• Side to Side with Jump • Turn in Circle

• Lower with Hamstring

4. TWO (2) STEPS BOUNCE

• Swing Arms • Push Arms

• Single Single Double • Pull Elbow • Hip Twist • Low with Knees


IV. Zumba® in the Circuit Appendix II: An Application

Curves Circuit with Zumba®, an Application of Zumba in the Circuit Gary Heavin, Founder and CEO of Curves International, wanted something more to offer his customers. He wanted something revolutionary. In October 2009, Gary called Alberto Perlman, CEO of Zumba Fitness, and asked him what he thought about doing something with the Curves Circuit. Alberto immediately asked Beto about the idea and Beto said, “When I was in Colombia, there was a gym that had a circuit training room. I used to teach a class that combined circuit with dance. The class was awesome!” Gary and his staff flew to South Florida to meet with Beto and Alberto Perlman and Zumba in the Circuit was born. At Curves, the program is referred to as Curves® Circuit with Zumba®.

Then, in a pilot program implemented in Waco, Texas, Zumba Fitness teamed up with Curves International to test Zumba® in the Circuit for 90 days. It was a hit with the students! At the end of the 90-day test, the majority of pilot participants said they loved Zumba® in the Circuit, were working out more often, and would definitely tell a friend about the program. They were hooked! Sixty percent of participants said they loved the class and wanted to attend one regularly, while 40 percent said they subsequently increased their overall attendance at Curves.

By bringing Zumba into the Curves environment, Zumba Instructors now have even more opportunities to grow individually and share their love for teaching a Zumba class with an entirely new audience. Zumba in the Circuit creates an exciting and safe new circuit-training workout with choreography that’s simple. The workout addresses the primary components of fitness: cardiovascular and muscular conditioning. The circuit is great for everyone: participants of any fitness level, any background and of all ages.

What is Curves®? Curves provides a time-efficient workout that is convenient, customized and achieves results. The 30-Minute Complete Workout combines strength training with cardiovascular exercise on state-of-the-art hydraulic resistance machines, changing stations every 30 seconds. The five components of the Curves workout include: warm up, cardiovascular exercise, strength training, cool down and stretching. Using circuit training with hydraulic resistance allows members to perform cardiovascular exercise and strength training simultaneously. Curves uses strength training to help elevate the heart rate and combines this with cardiovascular training to sustain the target heart rate. This is interspersed with 30 seconds at a recovery station, where members perform light activity to sustain their heart rate within their target heart rate training zone. In 30 minutes, a total body workout is accomplished, helping members achieve their fitness goals and see results. The Curves Workout and Weight Management Program has been researched extensively at the prestigious Exercise and Sports Nutrition Laboratory at Baylor University. It has been proven to be effective at protecting muscle, burning body fat and raising metabolism. In clinical trials, the least fit exercisers expended 164 to 238 calories during a 30-minute Curves workout, while the most fit exercisers burned more than 500 calories. Research continues at Texas A&M University under the direction of Dr. Richard Kreider, making the Curves plan the most researched fitness and weight management plan in history. The effects of Zumba in the Circuit are now also being researched.


Hydraulic Resistance

When using hydraulic resistance exercise equipment, the user moves fluid through a cylinder instead of lifting stacks of weight. This makes hydraulic resistance inherently safe and effective for all ages and fitness levels. There are no repetitions to count or weight stacks to manage. With hydraulic resistance, the workload is a result of speed. The faster the user moves the machine, the more resistance she will receive. On many of the Curves strength machines, members push forward with one muscle group and pull back with the opposing muscle group. By working muscle groups that oppose each other, they also work muscles symmetrically or in balance. Alternatively, several of the machines work in only one direction to effectively target specific muscle groups.

Interval Training

Without Zumba moves, the Curves workout uses 30 second intervals. Generally, muscles can “sprint” for about 30 seconds before they begin to exhaust.

On the Curves circuit, the sequence of machines is as follows:

• Upper body strength machine, recovery station.

• Lower body strength machine, recovery station.

• Middle body strength machine and recovery station.

This sequence is continued for 30 minutes, alternating muscle groups every minute and a half, which is a sufficient amount of time for a muscle group to recover and be ready for overload again. By alternating muscle groups in this way, cardiovascular and strength training can be performed at the same time.

The Zumba in the Circuit workout will consist of one-minute intervals rather than 30 seconds, to allow for adequate time to perform Zumba steps before moving onto the next strength machine. Because of this, members must be reminded to pace themselves on the strength machines. They will still receive sufficient strength training benefits by using the strength machines for one minute rather than 30 seconds. However, more repetitions will be performed with a lighter resistance, which allows members to improve both muscular endurance and strength. Members should perform stretching exercises at the end of each Zumba in the Circuit workout.

Recovery Stations

During the Curves workout, recovery stations are utilized in between each strength machine. Zumba in the Circuit uses the recovery space in between machines to incorporate fun, energetic Zumba steps, helping participants sustain their heart rate within their target training zone while having a great time.

Curves Strength Training Machines

There are 13 strength machines, plus the Recovery Stepper and Stretching Circuit in the Curves Circuit. It is important to familiarize yourself with the machines. They will be explained in greater detail during the ZIN member orientation once you've been hired to teach at a Curves facility. A Curves staff member will be present during each class to ensure proper form is used on the machines. However, your role as the class leader is to ensure safety both on and off the equipment. (See Appendix II for information about the Curves equipment.)


CurvesSmart®:

Curves helps members achieve their individual fitness goals while burning up to 500 calories per workout and overloading every major muscle group. Curves' state-of-the-art program, CurvesSmart®, is attached to the strength machines and provides a customized workout that specifically meets each member’s personalized needs. The system identifies members' current fitness levels and determines individual goals based on performance at each workout. Machine by machine, CurvesSmart challenges all major muscle groups and tracks the body becoming stronger and leaner. The individualized program ensures results, while keeping members challenged and motivated. CurvesSmart then tracks the impact of members' efforts and will adjust workout intensity as fitness improves. With CurvesSmart, members are put in control of their results because results are based on their individual effort. The program will continue to teach members about their body's potential and will provide a monthly progress report detailing calories burned and the progress of every muscle group. CurvesSmart may be used during a Zumba® in the Circuit class. Because of this, members may have a key tag they insert into each strength machine prior to using it.

.


V. Zumba® in the Circuit Appendix III: Curves Equipment

Curves Exercises

SQUAT

1. Stand on the edge of the platform.

2. Lift pads above the shoulders while standing straight under the pads.

3. Place feet shoulder width apart.

4. Grasp handles palms down.

5. Slowly squat while extending buttocks back.

6. Extend knees forward, but not past toes.

7. Lower yourself until thighs are parallel to the floor.

8. Power up and repeat.

HIP ABDUCTOR/ ADDUCTOR

1. Enter from the front with legs apart.

2. Lay legs between pads.

3. Point toes up.

4. Start with legs together and extend legs to the sides as far as comfortable.

5. Always maintain support of the lower back.

LEG EXTENSION/ LEG CURL

1. Enter from the side.

2. Place ankles between pads.

3. Extend legs almost straight, but avoid hitting at either end.

4. Briskly bring legs down to start position.

5. Allow feet to relax and avoid flexing toes.

6. Knees should align with hinge.


LEG PRESS

1. Enter from side of machine.

2. Allow back to rest against back support.

3. Place feet on the pedals with toes about one inch over the top of the footpad.

4. Power forward.

5. Back slow.

AB/BACK

1. Sit firmly in the machine.

2. Keep spine aligned in neutral position.

3. Arms should be rigid without locking the elbows.

4. Exhale as you quickly curls forward.

5. Curl back and pull the bar until your back touches the seat.

6. Hesitate for two seconds and repeat.

CHEST/BACK

1. Sit firmly in the machine, allowing your

entire back to rest against the seat.

2. Position hands even with the midline of

your chest.

3. Keep your elbows aligned with your chest

during each repetition.

4. Quickly push hands forward.

5. Bring handles back to starting position.

SHOULDER PRESS/LAT PULL

1. Sit firmly in the machine, allowing your entire back to rest against the seat.

2. Allow head to remain up or lean back if more comfortable.

3. Allow your feet to hang freely or rest on the floor.

4. Start at shoulder height and lift until your arms are almost straight.

5. Return to shoulder height.


GLUTE 1. Step into the machine and bend from the waist to brace yourself against the chest pad.

2. Place one foot on the pedal, with the foot in neutral position making contact with the pedal.

3. Stand on resting leg while keeping a soft knee.

4. Fully extend leg back quickly.

5. Bring knee forward slowly.

6. Avoid allowing the working knee to swing in front of the stable knee.

LATERAL LIFT 1. Stand in the machine.

2. Keep shoulders relaxed and aligned throughout the movement.

3. Grasp handles.

4. Place feet shoulder width apart, keeping a soft knee.

5. Keeping arms straight, contract the muscles of the torso and lift the opposing bar.

DIP SHRUG 1. Stand on the platform with feet close to the end.

2. Keep feet shoulder width apart with knees slightly bent.

3. Position hands close together.

4. Pull handles up to mid chest, allowing the elbows to extend out.

5. Push down until your arms are almost straight.

6. Avoid arching the back or swaying with movement.

BICEP/TRICEPS 1. Sit firmly in the machine.

2. Keep back and shoulders aligned.

3. Place your wrist between the pads while making a fist.

4. Rest your feet flat on the floor.

5. Alternate arms as you pull up and push down.


PEC DEC 1. Sit firmly in the machine, allowing your entire back to rest against the seat.

2. Place elbows between the pads.

3. Hold handles gently.

4. Start with arms in back position and bring elbows together in front.

5. Push with forearms and avoid pulling with hands.

RECOVERY STEPPER 1. Stand upright on the steps.

2. Keep upper body upright and centered over the legs.

3. Keep back straight.

4. Grasp handles firmly.

5. Keep feet firmly planted on the steps.

6. Avoid staying on your toes and leaning on the machine with your arms.

OBLIQUE 1. Sit firmly in the machine.

2. Lean forward, forming a box with forearms, upper arms and shoulders.

3. Cross ankles and squeeze knees against roller pad for lower body support.

4. Rotate from side to side with a 10-to-2 range of motion.

5. Keep spine aligned with seat back.


VI. Zumba® in the Circuit Appendix IV: Self-Test

Now it’s time to test yourself by answering the 10 questions below. If you know the answers, then you are ready to go (yes, to your nearest Curves facility and apply to teach the Zumba® in the Circuit class). If you aren’t too sure about the answers, then read through the Manual again–take your time–and try again. Have fun with this, and get ready for a great opportunity to expand your Zumba career!

Zumba® in the Circuit Self-Test Questions

1. Research shows that circuit training can provide significant improvements in:

a. Cardiovascular fitness b. Muscular strength and endurance c. Body composition d. All of the above

2. Circuit training is perfect for:

a. Reconditioned students b. Elite athletes c. General fitness d. All of the above

3. A typical circuit-training workout:

a. Can focus on only one element of fitness at a time. b. Increases max strength of the upper body. c. Combines the physiological benefits of strength training and cardiovascular exercise. d. Will produce only psychological benefits.

4. In Zumba in the Circuit, each interval is:

a. 30 seconds b. 45 seconds c. 60 seconds d. 90 seconds 5. The Zumba in the Circuit warm-up:

a. Should include movements involving the large muscles of the body. b. Isn’t important because using the equipment will get all the muscles moving. c. Is never performed in Zumba circuit classes. d. Should be at least 15 minutes long.


6. Cueing in a Zumba in the Circuit class:

a. Is always non-verbal. b. Isn’t important because the changes happen so fast. c. Is a combination of verbal and non-verbal. d. All of the above.

7. When teaching in a circular environment the instructor must:

a. Face one main wall throughout the workout. b. Move around the room and focus on the students. c. Do visual cueing only. d. Keep people in straight lines.

8. When leading one-minute intervals that include Zumba rhythms and moves, it is important:

a. To stay totally on “formula” in every song. b. To use merengue, salsa and belly dance only. c. To change the music, rhythm and base move every 30 seconds. d. To keep the choreography simple so that people can commit to the moves within the minute

timeframe.

9. Zumba in the Circuit is time-efficient, convenient, customized and an appropriate workout for people of all ages and fitness levels: a. True b. False

10. To teach the Zumba® in the Circuit workout, you should:

a. Watch the educational videos available on ZINtvTM. b. Download and study the Zumba in the Circuit Instructor Manual. c. Practice teaching in the round. d. All of the above.

Answer Key: 1) d 2) d 3) c 4) c 5) a 6) c 7) b 8) d 9) a 10) d


© 2010 Zumba Fitness. All Rights Reserved. Zumba®, Zumba Fitness®, and the Zumba Fitness Logos are registered trademarks of Zumba Fitness, LLC.

Documents

the Zumba Fitness Logos are registered trademarks of Zumba Fitness…s3.amazonaws.com/zumba/ · 2013-09-13 · Zumba ® in the Circuit 5 I. Zumba ® in the Circuit Development & Background