instructor
TRAINING MANUAL
ZUMBA GOLD-TONING ®
zumba.com Copyright © 2011 Zumba Fitness, LLC. Zumba® Gold-Toning, Zumba®, Zumba Fitness® and the Zumba Fitness logos are registered trademarks of Zumba Fitness, LLC. For licensed Zumba® Instructors only.
Co-Written with Zumba Fitness, LLC by: Josie Gardiner, Zumba Education Specialist Joy Prouty, Zumba Education Specialist Jani Roberts, Zumba Education Specialist
© 2011 Zumba Fitness. All Rights Reserved. Zumba®, Zumba Fitness®, and the Zumba Fitness Logos are registered trademarks of Zumba Fitness, LLC. This Zumba® Gold-Toning 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.
Introduction Welcome Overview
1 1 1
Putting It Together: Zumba Gold® Class + Zumba® Toning Class = Zumba® Gold-Toning Class 1
II.
The Zumba ® Gold-Toning Instructor Zumba® Toning Sticks What You Need To Know ACSM (American College of Sports Medicine) Guidelines for Adults over 65
III.
IV.
Physiological Aspects Of Aging
VII.
4 4 5 5
Getting Started: Introduction To Safety
6
Zumba® Gold-Toning: Music And Moves Know your Music Choose your Music with Appropriate BPMs Feel your Music! Choreography: Keep It Simple!
VI.
2 3 3
Biomarkers of Aging Benefits of Zumba® Gold-Toning Benefits of Dance and Weights in the Same Workout
Recommendations for a Successful Zumba® Gold-Toning Class Safety Tips Biomechanics Safety Useful Cues Posture and Alignment Monitoring your Participants: Warning Signs Balance
V.
2
Zumba® Gold-Toning Sample Class
6 6 7 7 8 8 8
10 10 10 10 10
11
Class Format Exercise Selection: Strength Exercises Sample Counts for a Toning Class Zumba® Gold-Toning Moves Charts
11 12 12 13
Zumba® Gold-Toning Self Test
21
Answer Key
24
I. Introduction Welcome As a ZIN™ member, you are already a fan of the Zumba® program’s energizing blend of tantalizing Latin and international music and expressive movement. You know that every Zumba class is designed to be easy enough that everyone can join the party and feel the beat. Motivated by irresistible, exotic rhythms, participants perform steps and moves with passion and power. In contrast to dull, monotonous workout routines, a Zumba class entices participants to keep coming back to enjoy an exhilarating, empowering experience; through this, they receive a wide variety of health benefits. Now, you have the opportunity to expand your Zumba career with a brand-new program, Zumba® Gold-Toning. Before you explore this exciting new option, please note that in order to teach Zumba Gold-Toning classes, you must be a ZIN™ member in good standing with a license to teach both Zumba Gold® and Zumba® Toning programs. The Zumba Gold-Toning participant is an active older adult, someone with special needs, considerations or mild injuries, or someone just starting their journey to a fit and healthy lifestyle. This participant may have different fitness needs and skill levels than basic Zumba participants. For this population, the American College of Sports Medicine (ACSM) recommends low-to-moderate intensity strength training exercises. Resistance training is essential to prevent a dramatic reduction in muscle mass and muscle strength and to prevent atrophy and sarcopenia (loss of skeletal muscle mass).
Overview The Zumba® Gold-Toning program takes the basic Zumba Gold® dance-fitness party and adds in lightweight Zumba® Toning Sticks to enhance muscle strength, tone and endurance. This unique, stimulating combination of cardio and dynamic resistance exercises incorporates progressive lightweight training to improve overall performance. Choreography and moves are based on combinations of rhythms such as merengue, salsa, cumbia, tango, belly dance, reggaeton and flamenco. These exotic blends create the famous Zumba® Fitness-Party atmosphere while providing a redefining total body workout perfectly tailored to this demographic. Overall, the Zumba Gold-Toning program is challenging and effective and provides a new — and exhilarating — avenue to weighted activity for the active older adult.
Putting It Together: Zumba Gold® Class + Zumba® Toning Class = Zumba® Gold-Toning Class Combining the spicy rhythms of a Zumba Gold® class with strength conditioning Zumba® Toning Sticks, a Zumba Gold-Toning class is an effective, full-body workout specifically created for the active older adult, the beginner participant and other special populations that may need modifications for success.
Zumba® Gold-Toning | Instructor Manual | 1
II. The Zumba® Gold-Toning Instructor The Zumba® Gold-Toning Instructor has an enthusiasm for weight training and understands that a weight training workout must be formatted differently than a basic Zumba® class. Specific guidelines should be followed to ensure safety and optimum effectiveness, particularly when weight training is combined with dance. Special considerations must be made when developing choreography, choosing rhythms, integrating fitness moves, implementing transitions and regulating intensity. The Zumba® Gold-Toning Instructor should be familiar with joint actions for all major muscles and have a basic understanding of how to train with weights. As supplemental training, it is highly recommended that Zumba Instructors attend specialty courses and/or attain certifications that will provide additional information on how to ensure safety and effectiveness when teaching weighted workouts to the older adult.
Zumba® Toning Sticks Zumba® Toning Sticks were designed to fulfill two purposes: • •
To provide mild resistance while training the participant to consciously contract their muscles to create their own tension. To provide participants with an “instrument” to create sound and music to accompany the rhythms.
Light weights (1 lb. to 3 lb.) or Zumba Toning Sticks (1 lb. and 2.5 lb.) provide light resistance when used with the Zumba Gold® rhythms. Any active healthy individual without a known history of cardio-respiratory conditions, hypertension or joint injury may safely participate in the Zumba Gold-Toning weighted workout. Weighted workouts are not recommended without physician approval for individuals with a history of: • • • • • • •
Joint problems Tendonitis Bursitis Orthopedic limitations High blood pressure Increased risk for stroke or heart attack Increased peripheral vascular resistance accompanying weight lifting, causing an increase in both systolic and diastolic blood pressure
Basic guidelines for using Zumba® Toning Sticks: • • • • • • •
Toning Sticks or light weights may be used during the cardio portion of the class. Toning Sticks or light weights may also be used for specific toning exercises in the stationary position. Toning Sticks are designed to shake as you move. Be mindful of how and when you shake them. NEVER SHAKE DUMBBELLS. When not using Toning Sticks or weights, have the participants cross them on the floor in a safe, designated place in the front, side or back of the room. This ensures that no one will trip or fall. It is recommended that each participant have their own set of Toning Sticks or weights. Remind participants to be aware of their space in the room and how close they are to someone else; spatial orientation is important when holding weights. Note that teaching Zumba® Gold-Toning may be challenging due to varying fitness levels, varying abilities of the participants and the added use of the Zumba® Toning Sticks. Zumba® Gold-Toning | Instructor Manual | 2
What You Need To Know Participants, whether they are beginners or advanced, old or young, want a unique and effective workout regimen. You should understand how to provide a safe and effective class for the active older adult. It is important that you: • • • • • • • • • • • •
understand the physiological and biological aspects of aging. have a basic understanding of the application of physiology, biomechanics and anatomy principles as they pertain to lightweight toning exercises and Zumba Gold® dance movements in a group exercise setting. know how to teach the practical fundamentals of muscle endurance training, which focus on specific exercises for all major muscle groups. know how to effectively utilize progressive lightweight training to improve overall performance have a basic understanding of injury cause and prevention while performing toning exercises and the Zumba® dance rhythms and movements. know how to teach effective and efficient muscle toning programs. know how to teach easy-to-learn choreography that allows every participant to be successful. be aware of common medications as well as the possible side effects that may affect a participant’s ability to exercise. This may include, but is not limited to, medications that affect heart rate, blood pressure and balance. know how to educate your students and give them permission to tell you about any difficulties they may experience in class. This type of communication is essential. know the emergency procedures of the facility where you are teaching. have current CPR/AED certification. have the facility obtain a health history and medical release for the Zumba® Gold-Toning participant. ACSM, ACE and AFAA all have sample forms available for download.
ACSM Guidelines for adults over 65 (or adults 50-64 with chronic conditions such as arthritis) The Zumba® Gold-Toning program follows the guidelines established by the American College of Sports Medicine (ACSM) to enhance cardio respiratory (aerobic capacity) performance, strength, endurance, flexibility and balance. In August 2007, the ACSM and the American Heart Association (AHA) jointly released these updated recommendations for adults and older adults: or
•
Engage in moderately intense aerobic exercise for 30 minutes a day, five days per week.
• • •
Engage in vigorously intense aerobic exercise for 20 minutes a day, 3 days per week. Perform 8-10 strength training exercises, 10-15 repetitions of each exercise, 2 days per week. Perform balance exercises to prevent injurious falling.
Flexibility activity: To maintain the flexibility necessary for regular physical activity and daily life, older adults should perform activities that maintain or increase flexibility at least 2 days of each week for at least 10 minutes. Each stretch should be held 10-30 seconds and be repeated 3-4 times. Balance exercise: To reduce risk of injury from falls, community-dwelling older adults with substantial risk of falls should perform exercises to maintain or improve balance.
Zumba® Gold-Toning | Instructor Manual | 3
III. Physiological Aspects of Aging Studies confirm that regular exercise can minimize and reverse the debilitating physiological consequences of a sedentary lifestyle. Regular physical activity increases life expectancy by preventing chronic disease and disabling conditions and improves overall health and wellness. You can optimize the health of a Zumba® Gold-Toning participant by preventing or minimizing the biomarkers associated with the normal aging process, thereby restoring and enhancing quality of life.
10 Biomarkers of Aging (> = increase, < = decrease) 1. Aerobic Capacity < 2. Muscle Mass < 3. Muscle Strength < 4. Bone Density < 5. Basal Metabolic Rate (BMR)< 6. Body Fat Percentage > 7. Blood Sugar Tolerance < 8. Total Cholesterol / HDL Ratio > 9. Blood Pressure > 10. Body’s Ability to Regulate Internal Temperature < Confirmed benefits of aerobic exercise and strength training for the Zumba® Gold-Toning participant: •
Older persons can adapt to a program of regular aerobic training as well as their younger counterparts. They can achieve the same 10-30% increase in VO2 max in response to endurance training; magnitude is dependent on training intensity. The increase in VO2 max results from improvements in both maximal cardiac output and a VO2 difference (Vaitkevicius PV, Ebersold PA, Muhammad SS, et al 2002).
•
Resistance training has been shown to substantially enhance muscle strength in older adults, and the improvement can be accompanied by improved functional performance. Training variables should be manipulated to enhance muscle strength and minimize injury risks in this population (Resistance Training for the Older Adult by Daniel A. Galvao, MScApp, Dennis R. Taaffee, PhD, FACSM, National Strength and Conditioning Association, Vol. 77, No. 3, Pgs. 58-74).
•
The key to reducing most osteoporotic fractures is protecting the skeleton from trauma by reducing the frequency of falls. Proper exercise can reduce falls by improving balance, postural stability and flexibility and appears to improve one’s ability to recover from a stumble (Turner, C.H. and A.G. Robling. Exercise. Sport Science Review., Vol 31, No. 1, Pgs. 45-50, 2003).
•
According to fitness research director Dr. Wayne Westcott (South Shore YMCA, Quincy, MA), strength training should be an integral part of our fitness program as we age. Strength training helps build lean muscle mass and lowers body fat while increasing metabolism through increasing metabolically active tissue.
Zumba® Gold-Toning | Instructor Manual | 4
•
Resistance training improves cholesterol levels. Studies show a rise, on average, of 8-21% of HDL and a decrease of 11-18% of LDL (Chodzko - Zajko, Proctor et al. 2009).
•
Both aerobic and resistance training drastically reduce blood pressure (Pescatello, Franklin et al. 2004) (Chodzko - Zajko, Proctor et al. 2009).
•
Muscle strengthening activity is essential for older adults to prevent age-related loss of muscle mass and bone and to maximize physical functionality (ACSM Position Stand on Physical Activity for Older Adults 2009).
•
Women who engaged in moderately intense or vigorous activities, such as aerobic and other forms of dance and weight training, had greater reductions in hip and vertebral fracture risk than did women who did lighter activities, particularly if they were active 2 or more hours per week. Researchers concluded that “exercise may enable a protective response in the event of a fall through enhanced balance, reaction time, coordination, mobility and muscle strength” (Annals of Internal Medicine 1998: 129: 81-88, 133-134).
•
Regular exercise can lead to improved glucose (blood sugar) tolerance (the ability to regulate blood sugar levels) in older adults, which can reduce the risk of developing diabetes (The Journal of the American Geriatrics Society 1998; 46: 875-87).
Benefits of the Zumba® Gold-Toning program • • • • • •
Improved muscle tone/definition/strength Improved muscle balance and posture Improved metabolic function Decreased body fat Increased muscle fiber recruitment Improved neuromuscular function
Benefits of Dance Combined with Weight Training • • • • • • • • • •
Improved cardiovascular endurance Improved muscular endurance Improved bone density, preventing osteoporosis Improved joint mobility and range of motion Improved posture and stabilization Improved coordination and agility Improved cognitive function Improved motor control Increased caloric expenditure, assisting weight management and weight loss Improved ability to perform daily pain-free activities
Zumba® Gold-Toning | Instructor Manual | 5
IV. Getting Started: Introduction to Safety Recommendations for a Successful Zumba® Gold-Toning Class • • • • • • • • • •
Begin by introducing yourself. Ask if there is anyone new, or if they have ever taken a Zumba® Gold-Toning class before. Briefly explain the format (structure) of the class. Ask if anyone has had a recent injury or medical issue. Make sure the exercise area is clean and clear of articles that could be a safety hazard. Make sure the room has adequate lighting. Keep the room at a proper temperature. Talk about the importance of proper hydration and have water available if possible. Be sure students are wearing appropriate footwear and workout wear. Perform the Talk Test (can they talk while exercising) to make sure they are breathing during exercise.
Safety Tips • • • • • • •
•
• •
•
First, have your participants practice the toning moves without any weights. Introduce toning moves slowly, working through a full or comfortable range of motion. Be aware of your lever length; to prevent injury, intersperse or alternate long lever movements with shorter lever movements. Vary the moves for each song to allow muscles a short break (for example, alternate upper and lower body moves). Utilize the S.A.I.D. principle (Specific Adaptations to Imposed Demands). Repeatability of the same specific movements will allow the body to become stronger and faster and to recruit muscle more responsively. Teach the participants which muscle or muscle groups they are using. If a participant is experiencing any joint pain or discomfort, it is recommended that they modify the move and see if pain dissipates. An option would be to perform the exercises without weights. If the pain persists, stop the exercise. The suggested length of time for the cardio portion of a Zumba® Gold-Toning class is 30 minutes. If your class is able to perform the rhythms and moves with correct form and ease of movement, utilizing the Zumba® Toning Sticks and/or 1-3 lb. weights, you may choose to extend this time. It is recommended that this group be given a longer warm-up to prepare for the intense activity and a longer cooldown to gradually return their heart rate and blood pressure to pre-exercise levels. The suggested frequency of participation in a Zumba® Gold-Toning class is twice per week, with at least one day of rest in-between classes. Remind your participants to hold the Zumba® Toning Sticks or weights securely, but gently. It is important to never squeeze too tightly as this can cause an elevation in heart rate and blood pressure (pressor response), as well as place excessive stress on the fingers, wrists and elbows. Overhead moves, especially with weights, are not recommended for older adults. Here are two examples of modifications that will help protect the neck and shoulder area, as well as place less stress on the heart (pressor response): Example 1 Instead of an overhead press, press the arms up at an angle, approximately eye level, keeping the shoulders back, down and relaxed. Example 2 Instead of performing an overhead triceps extension, remain in correct upright posture, bring your hands to your hips, elbows pointing back and squeeze your shoulder blades together and perform a triceps kickback.
Zumba® Gold-Toning | Instructor Manual | 6
• •
• • • •
• • • •
Be sure to tell your participants to breathe normally and to never hold their breath! This is important to avoid the Valsalva maneuver, which can lead to dizziness and fainting. Many Zumba® Gold-Toning participants wear bifocals, and at times their reaction time may be compromised. It may be necessary to add more transitional moves or extra time for these individuals to adjust to changes in choreography. Select appropriate rhythms, upper and lower body moves. Build combinations slowly and add one component at a time. This will give your class participants time to learn the toning moves correctly and execute them with proper control and form. Give class participants time to rest their arms by placing them at their waist/hips at any time during class as they keep their lower body moving. Zumba Gold-Toning follows the Zumba® Formula within each rhythm, therefore, repetition of a specific exercise or the balance challenge may be too lengthy for the Zumba Gold-Toning participant. Reduce repetitions as needed within the formula or modify the moves to be more accessible. The lower body work in the Zumba Gold-Toning class is especially important to improve endurance, strength, balance and ability to perform the activities of daily living. If you choose to include some of the Zumba® Toning circuits, have your class place their weights in a safe area when they put them down (like the very front of the room). Cross them to prevent rolling on the floor. It is important to prevent injury from tripping over weights, or a feeling of a lack of balance. Be ready to modify the moves to ensure quality of movement. Slow progression = success!
Biomechanical Safety In order to lead a safe and effective Zumba® Gold-Toning class, it is paramount that you maintain an awareness of the following tips. We call it working in the Safety Zone. Always engage your core before initiating movement. Technically, the core acts as a stabilizer in the body, keeping the thorax and the 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.
Useful Cues • • • • • • • • • • • • •
Think of pulling your abdominals in and up like an elevator. Tighten your buttocks. Be aware of the shoulder girdle and hip alignment with the spine (the rib/hip connection). Avoid jerky and/or uncontrolled movements. Avoid hyperextension (locking joints) and hyperflexion (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 rounding the back at the waist. Control and limit the range of motion when performing overhead moves. Focus on external rotation and exercises that open the chest, which enhances posture, alignment and breathing. Limit the number of repetitions of individual moves and movement patterns. Avoid overuse of one muscle group and joint actions. Choose pivoting and turning moves wisely; execute slowly and with control. When teaching in a carpeted room, consider the risks vs. the benefits. If a participant has had surgery, be sure that they follow their surgeon’s exercise prescription and guidelines. Demonstrate appropriate movement modifications for these individuals. If an individual has had hip replacement surgery, it is recommended that this person limit movements such as forward flexion, excessively long forward lunges and any movement that crosses the midline of the body. Zumba® Gold-Toning | Instructor Manual | 7
•
A modification for a crossover step (i.e., the grapevine) is: side step together, step together.
Posture and Alignment It is important that you provide information and cueing for proper posture and alignment. You should be familiar with the following cues when guiding your class: • • • • • • • •
Keep your head evenly centered between your shoulders. Keep your chin parallel to the floor. Shoulders are even, back and down. Keep chest lifted. Contract (pull in) your abdominals. Keep shoulders, hips and knees even. Hips, knees, ankles and toes should be in alignment. Distribute bodyweight evenly on both feet.
Monitoring Participants There are several warning signs that you need to pay special attention to when leading your class. It is important that you look at and listen to your students. If anything seems amiss, you should communicate with the student and either adjust the workout, or call for assistance according to the established emergency plan of the facility. Warning signs that require a call to action include: • • • • • •
A change in breathing patterns/shortness of breath Profuse sweating A change in facial color (either very flushed or pale) Dizziness Slurred speech Disorientation
Balance As we age, our kinesthetic awareness begins to decline and we start to lose our ability to maintain balance. Poor vision, bifocal glasses, loss of leg strength, inflexible ankles, medications, inner ear problems, chronic conditions, home hazards, locomotion and postural changes can all contribute to this change. Fitness instructors often overlook this condition. It is essential that we, as Zumba® Gold-Toning Instructors, focus on the benefits of including balance exercises in our programs. Older adults often become more cautious with their movement patterns due to a fear of falling. Improved balance enhances postural stability, overall strength and gait. In an aging population, loss of balance and falls (suffered by 1 out of 3 adults over 65 resulting in more than 340,000 hip fractures each year) are a significant cause of disability and even death. Loss of balance control directly impacts one’s quality of life and sense of well-being. Studies document that the risk of falling is reduced if the exercise intervention (selection) is targeted and includes specific balance activities. Two studies (Fedr et al, 2000 and Hill et al, 2000, Barnett A. Smith, B Lord, 2003) show that when static and dynamic balance movement is part of a fitness program, the participants have 25-44% fewer falls.
Zumba® Gold-Toning | Instructor Manual | 8
Recommended balance exercises used in the Zumba® Gold-Toning program are: • • • • • • •
Single leg stance Stationary and walking knee raises Tandem standing Walking a narrow path Braiding (grapevine) Heel raises Toe taps
Zumba® Gold-Toning | Instructor Manual | 9
V. Music and Moves The Zumba Gold-Toning music is often slower than the basic Zumba program music. Slower tempos may make it easier to adapt toning moves and allow participants to get more benefits from the class. In a Zumba Gold-Toning program, the music defines the movement patterns. Many other fitness classes, such as freestyle aerobics, step classes, kickboxing, etc., use music with the standard 32 counts. Zumba Gold-Toning does not.
Know Your Music Each song follows the Zumba Formula for creating choreography. Movement variations are necessary within most songs to avoid joint stress from using weights. Select the appropriate toning exercises to fit the music rhythm.
Choose Music with Reduced BPM To ensure that your Zumba Gold-Toning participants are successful, it is paramount that you select music that allows for: • • •
Full or comfortable range of motion Correct body alignment Safety when performing stationary or traveling patterns
Feel the Music! The music will tell you where to place the toning moves. Be sure to structure your routine so the participants can easily follow your instructions.
Choreography: Keep it Simple! This will allow your participants to focus on the toning exercises and ensure quality of movement.
Zumba® Gold-Toning | Instructor Manual | 10
VI. Zumba® Gold-Toning Sample Class Class Format
Zumba® Gold-Toning Sample Class Format
Warm-Up
2-3 Songs
10-15 Minutes
Cardio / Strength
4-6 Songs
20-30 Minutes
Cool-Down
2-3 Songs
10-15 Minutes
Zumba® Gold-Toning | Instructor Manual | 11
Exercise Selection: Strength Exercises
Suggested Upper Body Strength Exercises Chest
Fly, Press
Back
Fly, Row
Shoulders
V Raise, Lateral Raise, External Rotation
Biceps
Bicep Curl, Hammer Curl
Triceps
Press Back
Suggested Lower Body Strength Exercises Legs Gluteals
Squats, Lunges, Hamstring Curls, Plie, Adduction, Abduction Curtsy, Leg Lifts
Shin
Toe Taps
Calf
Heel Raises
Ankles
Heel Raise, Single Leg Stance
Sample Counts for Strength Training Up 2, Down 2 Up 3, Down 3 Up 1, Down 3 Up 3, Down 1 Up 4, Down 4
Zumba® Gold-Toning | Instructor Manual | 12
VII. Zumba® Gold-Toning Moves Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Merengue Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 13
Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Salsa Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 14
Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Reggaeton Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 15
Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Cumbia Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 16
Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Flamenco Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 17
Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Belly Dance Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 18
Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Samba Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 19
Zumba® Gold-Toning Moves Charts
Zumba® Gold-Toning Moves : Tango Movement
[a] Toning Move [b] Target Muscles
Rhythmic / Directional Variations
Toning Variations
1
2
3
4
Zumba® Gold-Toning | Instructor Manual | 20
Zumba® Gold-Toning Self Test Congratulations on completing the Zumba® Gold-Toning online course! Now it’s time to test yourself by answering the 20 questions below. If you aren’t sure of the answers, then read through the manual again – take your time – and try again. Have fun with this, and get ready to expand your Zumba® career!
ZUMBA® GOLD-TONING Test Questions 1. Which is not an ACSM Guideline for adults over 65? a b c d
Engage in moderate intensity aerobic exercise for 30 minutes a day, 5x per week Do 8-10 strength exercises 2x per week Do 15-20 repetitions of each exercise, 2x per week If at risk of falling, perform balance exercises
2. ACSM recommends adults over 65 perform strength exercises: a b c d
Any day, but at least 2x per week Daily 2-3x per week 2x per week with a day of rest in-between sessions
3. It is recommended that Zumba Gold-Toning participants breathe normally throughout their workout to avoid: a b c d
pressor response Valsalva maneuver an isometric contraction change in facial color
4. Zumba Gold-Toning recommends an exercise intensity of: a b c d
60% - 85% 50% - 75% 40% - 60% 40% - 85%
5. Which method is the easiest way to monitor a Zumba Gold-Toning participant’s exercise intensity? a b c d
Borg scale Talk test Karvonen Formula Pulse
Zumba® Gold-Toning | Instructor Manual | 21
6. The S.A.I.D principle is: a b c d
Simple Adaptations to Imposed Demands Specific Adaptations to Imposed Directions Specific Adaptations to Imposed Demands Specific Adaptations to Individual Demands
7. It is recommended that Zumba® Gold-Toning participants safely perform strength training exercises by: a b c d
Placing Zumba® Toning Sticks at waist level during the warm-up and cooldown Putting the weights down in-between songs Holding your breath on concentric contractions Moving through full or comfortable ROM
8. Zumba Gold-Toning recommends avoiding which of the following strength exercises when working with the active older adult? a b c d
Overhead press Lateral raise Lunge Squat
9. Zumba Gold-Toning movement sequences should always: a b c d
Use momentum to increase intensity Use dynamic movements while performing strength training exercises Use 1/2 tempo if BPM is too fast Use static movements while performing strength training exercises
10. 10. Which of the following is a Zumba Gold-Toning equipment consideration? a b c d
Squeeze the Zumba® Toning Sticks to avoid dropping them Use over 4 lb. weight to increase intensity Work using long levers Use full ROM with control
11. During the warm-up the Toning Sticks should be: a b c d
Crisscrossed on the floor Placed in front of you so you can see them at all times In a safe, designated place and crisscrossed Held at your hips
12. If a Zumba Gold-Toning participant feels discomfort during an exercise they should: a b c d
Adapt the move to see if the pain goes away Be referred to their doctor Stop immediately Exhale on the exertion
Zumba® Gold-Toning | Instructor Manual | 22
13. The isolation principle is: a b c d
Isolating each muscle group you are working Working within a controlled ROM Working a muscle according to its joint action Limiting the amount of tension applied to a muscle group
14. Strength training is not recommended for: a b c d
Adults over the age of 80 Active healthy adults not familiar with Zumba Gold® or Zumba Gold-Toning rhythms Pregnant women Individuals with a history of hypertension
15. Strength training is important for the Zumba Gold-Toning participant because it: a b c d
Increases muscle mass Helps prevent osteoporosis Improves ADLs All the above
16. Which muscle groups are often injured during strength training with the older active adult? a b c d
Quadriceps Rotator Cuff Hamstrings Gluteals
17. Which of the following signs demand emergency attention? a b c d
Red face Sweating Disorientation Joint pain
18. The pressor response is: a b c d
Holding your breath Increased metabolic rate Increased blood pressure Elevated heart rate
19. Which of the following is not a benefit of Zumba Gold-Toning? a b c d
Decline in metabolism Decrease in hypertension Elevation in BMR Improved muscle endurance
20. Which of the following moves is safe and effective in a Zumba Gold-Toning class: a b c d
High impact moves with weights Hyperflexing joints Ballistic movements Balance moves while holding Toning Sticks Zumba® Gold-Toning | Instructor Manual | 23
Answer Key
1.c
2.d
3.b
4.c
5.b
6.c
7.d
8.a
9.c
11.c
12.a 13.c 14.d 15.d 16.b 17.c 18.d 19.a
10.d 20.d
Zumba® Gold-Toning | Instructor Manual | 24
© 2011 Zumba Fitness. All Rights Reserved. Zumba®, Zumba Fitness®, and the Zumba Fitness Logos are registered trademarks of Zumba Fitness, LLC. This Zumba® Gold-Toning 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.
