团体健身团课设计与教学指导第4版

[英]玛丽·M.约克（Mary M.Yoke）　卡萝尔·K.安布鲁斯特（Carol K.Armbruster）　著

团体健身：团课设计与教学指导：第4版/（英）玛丽·M.约克（Mary M.Yoke），（英）卡萝尔·K.安布鲁斯特（Carol K.Armbruster）著；谢毓函译.--北京：人民邮电出版社，2023.7

ISBN　978-7-115-58300-0

Ⅰ.①团…　Ⅱ.①玛…②卡…③谢…　Ⅲ.①健身运动—课程设计　Ⅳ.①G883

中国版本图书馆CIP数据核字（2022）第038019号

mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

本书内容旨在为大众提供有用的信息。所有材料（包括文本、图形和图像）仅供参考，不能用于对特定疾病或症状的医疗诊断、建议或治疗。所有读者在针对任何一般性或特定的健康问题开始某项锻炼之前，均应向专业的医疗保健机构或医生进行咨询。作者和出版商都已尽可能确保本书技术上的准确性以及合理性，且并不特别推崇任何治疗方法、方案、建议或本书中的其他信息，并特别声明，不会承担由于使用本出版物中的材料而遭受的任何损伤所直接或间接产生的与个人或团体相关的一切责任、损失或风险。

◆著　［英］玛丽·M.约克（Mary M.Yoke）　卡萝尔·K.安布鲁斯特（Carol K.Armbruster）

责任编辑　王若璇

责任印制　周昇亮

◆人民邮电出版社出版发行　　北京市丰台区成寿寺路11号

邮编　100164　　电子邮件　315@ptpress.com.cn

网址　https://www.ptpress.com.cn

北京市艺辉印刷有限公司印刷

◆开本：700×1000　1/16

印张：27　　2023年7月第1版

字数：544千字　　2023年7月北京第1次印刷

内容提要

本书作者基于理论研究和多年从业经验，为读者全方位地展示了团体健身的相关方法，帮助读者不断提升技能，进而为他们的客户提供满足其需求的精品课程。本书详细介绍了团体健身课程和项目的设计原理、教学提示及不同的组织形式等；还针对当下流行的健身趋势，增加了关于老年人健身课程和高强度间歇训练的内容，让读者能够为不同年龄、具备不同能力的客户提供安全、有效的团体健身课程。

本书适合健身教练、团体健身课程的指导者和设计者及有意获取团体健身相关认证或从事相关职业的读者阅读。

前言

欢迎使用《团体健身：团课设计与教学指导（第4版）》，谢谢你的关注。团体健身不局限于锻炼，还涉及与其他想要从增进健康和幸福感的运动体验中获得快乐的人建立起联系。团体健身始于50多年前由教练带领学员进行活动的健身操（本书数据截至英文版成稿）。从那以后，它演变成各种各样的形式，甚至可能不包含有氧运动或心肺功能性训练。许多人被团体健身吸引的原因在于，它有助于他们坚持定期运动。因为所谓的“久坐症”，即我们现在的生活中，尤其是工作中，坐着的时间太多了，所以定期运动变得日益重要。随着社会继续朝着静坐式的生活和工作方式发展，团体健身对提高生活质量将变得愈加重要，并将帮助我们与其他喜欢运动的人建立起联系。

团体健身有很多方式，如动感单车、训练营或专项训练课程，水上运动、搏击操、普拉提、瑜伽、各种类型的舞蹈，甚至户外探险活动。这些运动项目可以在各种各样的环境中进行，如健身中心、工作场所、学校、社区和医疗中心等，甚至在野外。

我们预计，21世纪会越来越需要称职的，具有知识和技能的，能保证学员有活力、安全和有效运动的团体健身教练。此外，还需要能够执教多种类型学员，并能与其很好地建立关系的教练。因此，团体健身教练可以通过学习更多关于团体互动和社会联系的技巧，成为各种形式课程的专业教练。本书将向你介绍几种流行的团体健身模式，激发你的兴趣，创造新的形式。创造性的新项目对团体健身的发展和繁荣是必不可少的。学习团体健身运动的相关知识对教育工作者、健身爱好者和专业舞蹈人员以及任何热衷于帮助他人过上健康生活的人都是有益的。如果不打算指导团体健身，你也可以成为一个负责招聘、培训和评估团体健身教练的项目主管。无论是领导还是评估选择教练，对课程形式、教学进度和安全注意事项的了解都将提高你的能力。

我们相信，本书填补了团体健身教育中的空白，因为它在强调操作方法和实用的同时，提供了有关各种团体健身模式的探究性信息。书中含有的动作例子也将激发你的创造力，即使你已经在教授团体健身，这些动作例子也可以为你的下一堂课提供新思路。如果你目前没有教授团体健身，可以借助这些例子进行创作！

本书的一个显著特征是，所提供的知识已被健身行业内许多认证组织证实。实际上，许多获得了美国国家认证机构委员会（National Commission for Certifying Agencies, NCCA）认证的团体健身认证的专业人士和学者都使用了我们的书。在我们的职业生涯中，我们两人都作为教师和学者在审核和认证委员会担任过职务。我们两个人都在就读硕士和博士期间做过团体健身和动作方面的研究。新的研究证实了群体动力对增强坚持健康运动的意志力的重要性。我们希望能把最新的相关理论和研究介绍给大家。而且，我们愿意通过我们在团课教学中的经验来将相关科学普及给大众。本书第1版涉及250多篇学术论文，第2版又增加了200篇论文和引文，并且在第3版和第4版中延续了这一趋势，由此成为市场上参考文献最多的团体健身类图书之一。

本书的目的是提供指导团体健身所必需的实践技巧。许多关于锻炼教导的其他图书涵盖运动生理学、运动学、营养学、特殊人群、损伤预防、业务事项、行为矫正等方面的知识。而本书主要侧重于教学的基本要点，包括动作安排、音乐运用，设计合理的动线和提示参与者。我们将向你介绍最流行的团体健身方法，并提供成为有效和鼓舞人心的团课教练所需的基本技能。

本书第4版分为三部分。第一部分（团体健身指导的基础）概述了团体健身的演变和趋势，课内建立团队凝聚力的策略，以教师为中心的教学的核心概念，以及在设计课程时节拍、音乐、动作编排和提示方法的运用。我们专注于提升团体锻炼的乐趣和加强课程中的社交联系。我们还通过团体健身课程评估表详述了最优的运动方法。该评估表将用于评估团体健身教学，提供一个模板去评价团课的有效性。

第二部分（团体健身的主要内容）为团课的几大部分——热身、放松和心肺训练，肌肉训练，柔韧性训练，神经运动和功能性训练——提供了最新的科学指导。这里涉及的基本概念适用于所有类型的团体健身模式。这些概念包括强度、安全、姿势、解剖学和关节动作。第二部分的动作和练习安排都来自《2018年美国运动医学会运动指南》和美国疾病预防和控制中心更新的《2018年身体活动指南》。此外，在第二部分，我们还引入了全新的一章：老年人健身指导。

第三部分（团体健身形式）侧重于常见运动形式的实践教学：搏击操、踏板操、动感单车、训练营和高强度间歇训练、水中锻炼、瑜伽和普拉提等多种形式。每一类的课程都涵盖了基本的动作、舞蹈编排（如果需要）和训练方式。在第三部分中，我们将具体分析各种锻炼模式。这样你就可以练习一些技巧，如一个32拍动作的预期性提示和教学，以及如何提高或降低一个特定动作的难度。同样在第三部分，你会发现新的一章（第17章）涉及其他不太常见的运动形式。最后一章提出了一些实际应用的构想，可帮助你将团体健身的所有要素结合在一起，以便你可以创建你想要的新形式。附录包括团体健身课程评估表（请参阅附录A）中的要点，该表格可适应任何新的运动形式。团体健身在不断发展。我们希望你能从中获得启发，发挥创造力，想出新的方法吸引人们参与健康运动。新颖的形式有助于保持团体健身的相关性和新鲜感！

我们两个人教授团体健身的时间都已超过35年，我们见证了它从传统的健身操发展到今天各种各样的锻炼模式。我们除了各自在运动科学和健康行为领域取得博士学位外，还在团体健身方面获得了几项证书，并参加了数不清的继续教育会议和研讨会，因此才有了本文中介绍的各种锻炼模式。我们向公众教授团体健身课程，同时也在不断提高自己的教学实践技巧。我们出席了许多国家级和国际级运动健身会议［事实上，我们是1989年在国际健身协会（IDEA）研究讨论会上首次见面的］。我们仍然在继续参与团体健身教学的研究：卡萝尔从事水上运动领域、功能性动作和工作场所健康问题的研究，而玛丽主攻健康行为、肥胖和衰老、积极心理学、各种团体健身模式、能量消耗、用普拉提器械运动的功效等领域。我们一起在美国运动医学会（American College of Sports Medicine,ACSM）的资格认证委员会工作了6年，主要在团体健身小组委员会工作。我们都是美国运动医学会的研究员。本书被用于世界各地的健康和健身课程。我们认为我们之所以为这本书带来了一个独特的视角，是因为我们都致力于采用实践的方法，又非常熟悉学术界的需求和科学的要求。我们经常称自己为“实践专家！”

与所有的教学一样，技能来自实践。团体健身教学需要勇气、毅力和激情。它需要不断地学习和演练。然而，这项工作是值得的——通过有趣的锻炼帮助别人过上更健康的生活，这种感觉很棒！帮助别人最好的方法就是提高他们的生活质量。通过教育、关心和激励参与者来做出改变，对他们和自己来说都是一份礼物。我们希望本书能帮助你成为想要拥抱健康生活方式的人。这是我们能想到的你可以给自己和他人最好的礼物。

致谢

我们非常感谢多年来许多影响本书写作的人，这本书是向所有改变了我们生活的人们的致敬。我们的父母激励我们追随自己热爱的事物并努力工作，使我们的理想成为现实。感谢卡萝尔的父母琼（Joan）和鲍勃·卡斯特（Bob Caster）以及玛丽的父母詹姆斯（James）和玛格利特·约克（Margaret Yoke）对我们的信任，感谢我们已经成年的孩子托尼·肯尼迪（Tony Kennedy）和杰茜卡·约德（Jessica Yoder），纳撒尼尔·约克（Nathaniel Yoke）和扎卡里·里普卡（Zachary Ripka），感谢你们的支持，感谢你们成长为如此出色的大人。感谢马蒂·安布鲁斯特（Marty Armbruster，卡萝尔的丈夫），感谢你对我写作本书的无尽鼓励和支持。我们也感谢多年来遇到的所有影响了我们对团体健身的认识的人。

感谢以下人员和机构的启发和投入：美国运动委员会（American Council on Exercise, ACE）、美国运动医学会、美国健美操与健身协会（Aerobics and Fitness Association of America, AFAA）、肯·艾伦（Ken Alan）、伊丽莎白·安德鲁斯（Elisabeth Andrews）、克里斯·阿特贝里（Chris Arterberry）、黛比·班恩-皮拉雷拉（Debi Ban-Pillarella）、苏珊·贝恩（Susan Bane）、金·比瑟姆-马克斯韦尔（Kim Beetham-Maxwell）、劳伦斯·比斯孔蒂尼（Lawrence Biscontini）、彭妮·布莱克-斯汀（Penny Black-Steen）、泰里·布莱登（Teri Bladen）、杰伊·布拉尼克（Jay Blahnik）、安迪·布洛梅（Andy Blome）、沙伦·博根（Sharon Bogen）、简·布拉德利（Jane Bradley）博士、佩姬·布坎南（Peggy Buchanan）、唐娜·伯奇（Donna Burch）、加拿大多伦多健身器械展、沙伦·郑（Sharon Cheng）、丹尼丝·孔泰萨（Denise Contessa）、科琳·库里（Colleen Curry）、罗宾·德特丁（Robyn Deterding）、朱莉·唐宁（Julie Downing）、阿普丽尔·迪雷特（April Durette）、简· 埃勒里（Jane Ellery）博士、艾伦·埃文斯（Ellen Evans）博士、梅琳达·弗莱格尔（Melinda Flegel）、特尔·法勒（Ter Filer）、巴德·格彻尔（Bud Getchell）博士、南希· 吉勒特（Nancy Gillette）、劳拉·格拉德温（Laura Gladwin）、拉里·戈尔丁（Larry Golding）博士、杰奎琳·哈德菲尔德（Jacqueline Hadfield）、莫琳·黑根（Maureen Hagan）、丽莎·哈姆林（Lisa Hamlin）、谢尔·哈里斯（Cher Harris）、萨拉·希拉德（Sara Hillard）、丽莎·霍夫曼（Lisa Hoffman）、国际健身协会、珍妮特·约翰逊（Janet Johnson）、盖尔·约翰斯顿（Gail Johnston）、琼·卡恩（June Kahn）、明迪·金（Mindy King）、戴夫·科切亚（Dave Koceja）博士、塔蒂亚娜·科洛夫（Tatiana Kolovou）、莱恩·克拉维茨（Len Kravitz）博士、苏珊·昆德拉特（Susan Kundrat）、艾莉森·凯尔（Alison Kyle）、卡伦·莱瑟曼（Karen Leatherman）、德布· 莱格尔（Deb Legel）、黛娜·勒夫特-埃琳（Deena LuftEllin）、帕特·马洛尼（Pat Maloney）、帕蒂·曼蒂亚（Patti Mantia）、道格·马凯特（Doug Marquette）、帕蒂·麦科德（Patti McCord）、格雷厄姆·梅尔斯特兰（Graham Melstrand）、玛格丽特·摩尔（Margaret Moore）、谢里·莫顿（Sherry Morton）、加达· 马阿谢尔（Ghada Muasher）、玛利亚·纳尔迪尼（Maria Nardini）、海军航空医学院（Naval Aviation School of Medicine）、克里斯·尼利（Kris Neely）、艾梅·尼科泰拉（Aimee Nicotera）、格雷格·尼德兰德（Greg Niederlander）、夏洛特·诺顿（Charlotte Norton）、美国国家体能协会（National Strength and Conditioning Association, NSCA）、托尼·奥尔达斯（Tony Ordas）、鲍勃·奥托（Bob Otto）博士、雅克·佩德格里夫特（Jacque Pedgrift）、鲍勃·佩雷斯（Bob Perez）博士、吉姆·彼得森（Jim Peterson）博士、琳达·普费弗（Linda Pfeffer）、卡伦·皮尔斯（Karen Pierce）、比尔·拉莫斯（Bill Lamos）、劳里·赖默（Lauri Reimer）、凯利·罗伯茨（Keli Roberts）、马克·罗伯逊（Mark Robertson）、尤里·罗基特（Yury Rockit）、帕特·瑞安（Pat Ryan）、皮拉斯·桑伯恩（Pearlas Sanborn）、玛丽·桑德斯（Mary Sanders）博士、霍利·谢尔（Holly Schell）、丽莎·塞克索尔（Lisa Sexauer）、约翰·谢伊（John Shea）博士、琳达·谢尔顿（Linda Shelton）、罗伯特·谢尔曼（Robert Sherman）、莎拉·肖尔-贝克（Sarah ShoreBeck）、马蒂·西格尔（Marty Siegel）博士、西丽·西顿（Siri Sitton）、迈克·斯佩扎诺（Mike Spezzano）、迪克西·斯坦福思（Dixie Stanforth）博士、凯西·史蒂文斯（Kathy Stevens）、丽莎·斯塔佩（Lisa Stuppy）、史蒂夫·塔雷特（Steve Tharrett）、瓦尔特·汤普森（Walt Thompson）博士、埃米·托科（Amy Tocco）、凯莉·沃克-黑利（Kelly WalkerHaley）、约翰·维甘德（John Wygand）和曼迪·祖尔科斯基（Mandy Zulkoski）。

特别感谢印第安纳大学布卢明顿分校公共卫生学院（Indiana University at Bloomington School of Public Health, IUBSPH）允许我们使用IUBSPH的设施拍摄图片。拍摄图片的老师包括洛丽·亚当斯（Lori Adams）、琼·安布鲁斯特（Joan Armbruster）、马蒂·安布鲁斯特（Marty Armbruster）、大卫· 奥曼（David Auman）、尤利娅·阿兹列尔（Yulia Azriel）、安德鲁·贝尔（Andrew Baer）、凯莉·博特（Kelly Baute）、格里戈里·别利亚耶夫（Grigoriy Belyayev）、艾莉森·伯杰（Allison Berger）、伊恩· 比克尔（Ian Bickel）、布里奇特·布莱克（Bridget Black）、泰里·布莱登（Teri Bladen）、埃琳·布雷斯（Erin Brace）、杰基·布里斯本尼克斯（Jackie Braspenninx）、莎拉·布鲁诺（Sarah Bruno）、艾利森·乔普拉（Allison Chopra）、考特妮·克拉克（Kourtney Clark）、凯蒂·科林斯（Katie Collins）、特里萨·科利森（Theresa Collison）、查德·科普伦（Chad Coplen）、莉珊德拉·夸德拉多（Lisandra Cuadrado）、乔·登克（Joe Denk）、杰米·法米列蒂（Jamie Famiglietti）、塞西拉·福琼（Ceceila Fortune）、埃米莉·加特兰（Emily Gartland）、阿比·格雷（Abby Grey）、凯蒂·格罗夫（Katie Grove）、马尔维卡·古拉蒂（Malvika Gulati）、阿莉莎·辛内菲尔德（Alyssa Hinnefeld）、丽莎·霍夫曼（Lisa Hoffman）、安·胡顿（Ann Houtoon）、利·安·霍伊（Leigh Ann Hoy）、布莱恩·赫斯特（Breigh Hurst）、布里塔尼·伊格纳斯（Brittany Ignas）、阿普丽尔（April）、迈克尔·杰克逊（Michael Jackson）、珍妮弗·杰弗斯（Jennifer Jeffers）、杰克·琼斯（Jake Jones）、杰茜卡·肯尼迪（Jessica Kennedy）、明迪·金（Mindy King）、玛吉·科博（Margie Kobow）、塔蒂亚娜· 科洛夫（Tatiana Kolovou）、沃尔特·凯尔斯（Walter Kyles）、郭蕾（Guo Lei）、乔兰· 刘易斯（Joilan Lewis）、凯拉·利特尔（Kayla Little）、伊万杰琳·马尼奥（Evangeline Magno）、格里（Gerry）、戴安娜·麦卡菲（Diana McAfee）、科琳· 麦克拉肯（Colleen McCracken）、埃文· 麦克道尔（Evan McDowell）、卡拉·麦高恩（Cara McGowan）、德温·麦圭尔（Devin Mcguire）、杰茜卡·麦金太尔（Jessica Mcintire）、彻丽·梅里特-达里（Cherry Merritt-Darriau）、谢林·米勒（Kellin Miller）、萨米亚·穆尼（Samia Mooney）、塔米·尼科尔斯（Tammy Nichols）、帕特里克·奥布莱恩（Patrick O'Brien）、杰克·奥尔森-麦康莱（Jake Olson-McConley）、蒂法尼·欧文（Tiffany Owen）、特里西娅·奥克斯福德（Tricia Oxford）、博比·帕帕里拉（Bobby Papariella）、马特·普鲁伊特（Matt Prewitt）、布兰登·普赖斯（Branden Price）、吉尔·伦西克（Jill Rensick）、温迪·鲁滨逊（Wendi Robinson）、雷切尔·赖德（Rachel Ryder）、蒂姆·赖德（Tim Ryder）、卡米拉·索尔兹伯里（Camilla Saulsbury）、米斯蒂·施耐德（Misty Schneider）、安·施内尔（Ann Schnell）、贾尼丝·施内尔（Janice Schnell）、米根·希普利（Meagan Shipley）、纳特·希普曼（Nate Shipman）、厄尔·西姆斯（Earl Sims）、奈玛·所罗门（Naima Solomon）、安德鲁·苏德（Andrew Souder）、珍妮弗·斯塔尔（Jennifer Starr）、雪莉·泰勒（Shellie Taylor）、威尔· 桑顿（Will Thornton）、沙伦·托林（Sharon Tolin）、梅特兰（Mai Tran）、卡梅伦·特罗塞尔（Cameron Troxell）、布罗克·沃勒（Brock Waller）、雅基·沃森（Jacki Watson）、许张帆（Zhangfan Xu）、玛格丽特·约克（Margaret Yoke）、凯蒂·祖克尔曼（Katie Zukerman）和印第安纳大学夏季218人班。

最后，非常感谢人体运动出版社的工作人员，特别要感谢说服我们编写这本书的朱迪·帕特森·赖特（Judy Patterson Wright）；鼓励我们写另一本书的埃米·托科（Amy Tocco）；第3版忠实的开发编辑凯特·毛雷尔（Kate Maurer）；第4版鼓舞人心的策划编辑米歇尔·马洛尼（Michelle Maloney）；负责敲定所有细节的执行编辑埃米·斯塔尔（Amy Stahl）。特别感谢图片制作二人组的道格·芬克（Doug Fink）和格雷格·亨尼斯（Gregg Henness），不断地在所有版本中提供他们的支持和建议。道格，你的耐心、镇定和创作优秀产品的能力令人惊叹！多年来，我们与人体运动出版社的员工一起工作得很愉快。你们都是学术图书出版界的佼佼者，我们很荣幸能够继续与你们合作。

第一部分团体健身指导的基础

1 最佳的运动实践

学完本章，你将能够：

• 了解团体健身的演变过程；

• 了解团体健身形式的当前趋势；

• 了解关于团体健身指导的主要的专业资质证书和教育组织；

• 为团体健身创造健康的情感环境；

• 对比以学生为中心的团体健身教学方式和以教师为中心的团体健身教学方式；

• 将团体凝聚力研究和角色示范应用于团体健身指导中；

• 分析团体健身的基本商业实践。

团体健身很有趣，它包含社交方面的内容，并以独特的、可自我选择的方式增强人们的身体素质。尽管团体健身起源于有氧舞蹈，但现在的爱好者参与的活动类型已很广泛，如动感单车、水上运动、团体力量课程、各种类型的舞蹈、瑜伽等。美国运动医学会于2018年（Thompson,2017）在全球健身调查中将团体健身列为整体健身趋势的第二位。考虑到团体活动的多样性和复杂性，我们可能会问：什么是团体健身的最佳实践？里昂等人（Delyon et al.,2016）认为在健身专业人员的期望和他们的专业训练之间存在一个问题。因此，这本书的目的就是提供专业的培训、教育，以及就如何成为一个团体健身教练发表见解，以提高参与者的生活质量。

在本章中，我们将设法讲明以下问题。

1.团体健身是怎么开始的？它是如何开始并发展到今天的多元化状态的？

2.如何给不同水平、体形、身高的参与者制订可持续的营销手段？

3.如何培养团队凝聚力并树立“我们都在一起”的态度，让大家持续参与？

4.以学生为中心的教学和以教师为中心的教学之间有什么区别？

5.团体健身设计的基本商业惯例是什么？教练的资历如何才能发挥作用？

随着社会对保健措施的需求越来越大，专业团体健身指导将发挥愈加重要的作用。据塞利格曼（Seligman,2011）报道，群体动力学可以改善社会动力学，也可以改善健康。如果你正在阅读本书，你很可能是一位专业人士，正在寻求成为一个更好的团体健身教练应具备的知识和方法。

团体健身的演变

团体健身是怎样演变的？雅基·索伦森（Jacki Sorensen）做出了巨大的贡献，他参与了肯尼思·库珀（Kenneth Cooper）博士在研究有氧代谢能力方面的早期工作（Schuster, 1979）。有氧舞蹈诞生于1969年，当时有人请索伦森在闭路电视上为美国空军队员的配偶设计一项运动计划。在准备节目的时候，她研究了库珀博士开发的著名的空军健美操项目。索伦森参加了库珀博士的12分钟跑步测试，该测试根据一个人在12分钟内跑步的距离来评估其心肺健康状况。尽管索伦森之前从未参加跑步，但当她在测试中取得好成绩时，她恍然大悟：坚持一生的舞蹈使她的心肺保持了良好的状态。这使她有了把舞蹈和有氧运动结合起来的想法（Sorensen and Bruns,1983）。她以此为灵感设计了一些跟着音乐编排的特定舞蹈动作，让其他人可以学习。这些舞蹈动作的目的是提高心率，让人们随着音乐运动，以增强体质。

同年（1969年），朱迪·谢泼德·密西特（Judi Sheppard Missett）创立了爵士舞健身项目，并将爵士舞转变为一种全球性的舞蹈运动。据塔雷特（Tharrett,2017）报道，密西特和索伦森向大众介绍了基于音乐和舞蹈的团体健身的概念。用搜索引擎搜索爵士舞健美操，你会发现它的势头仍然很强劲，并且爵士舞健美操经常出现在社区中心等组织的活动中，因为它可以使普通人参与其中。现在我们对团体健身的感觉是，它在健身场所比较常见，殊不知，却是索伦森和密西特在社区中心开创的。

20世纪80年代，有氧舞蹈为许多人，尤其是妇女，提供了一个参与团体健身的机会。有氧舞蹈运动让大众开始主动参与锻炼。美国健美操与健身协会在1983年制定了第一版团体健身标准和指南。它还启动了第一项美国认可的团体健身教练的认证。1984年，国际健身协会（当时称为“国际舞蹈运动协会”）举办了第一次国际会议。在此期间，美国全国体育用品协会报告说，有2440万美国人参加了健美操运动（IDEA,2007）。有氧舞蹈成了一种流行文化现象—1982年，简·方达（Jane Fonda）的Jane Fonda's Workout Book（Fonda, 1981）登上了畅销书排行榜的首位，紧接着出版的高强度健身录像带也获得了巨大成功。

然而，随着受伤率增加，人们对这种新运动模式的热情减退了。在高强度的有氧运动中，小腿、足部和膝盖受伤尤为普遍（Mutoh et al.,1988; Richie et al.,1985）。迪图瓦和史密斯（DuToit and Smith,2001）也特别指出，在这种运动中教练的受伤率很高。他们对澳大利亚18个健身中心的教练进行调查后，发现有77％的教练有下肢伤痛。显然，有氧舞蹈活动很有趣，但如果教练受伤率如此之高，随着时间的推移，这种活动可能无法持续发展。不过，加里克、吉利安和怀特塞德（Garrick, Gillien and Whiteside,1986）指出，最常见的受伤人群是那些之前没有参加过其他健身活动的参与者。事实上，这么高的受伤率可能是由于对许多刚开始运动的人（尤其是女性参与者）来说，有氧舞蹈是她们第一次参与健身活动。然而，缺乏进退阶的动作安排也使得团体健身课程缺少针对性。

开发有氧舞蹈的各种变式，如低强度的有氧运动，是为了提供更多的运动种类，也是为了提倡一种更安全的伴随音乐运动的方式。一项研究（Brown and O'Neill,1990）发现，高强度的有氧运动参与者中有66％经历过伤痛，相比之下，低强度健美操参与者中只有9％。低强度健美操成了20世纪80年代后期的热潮，一些专家认为，这是一种比高强度健美操更好的选择（Koszuta,1986）。在此期间出现的另一种低强度运动是踏板操。克诺德尔（Kernodle,1992）认为，踏板操是为解决大型肌群运动的空间不足这一问题而产生的。他写道，有氧健身操运动者成了“在有限空间里活动的先驱”。在健身场所中，有氧舞蹈班可以让20至30人有效地运动，通过增加纵向运动的舞步，在同样的空间内可以容纳的参与运动的人数几乎是原来的两倍。踏板操利用重力使身体进行超负荷运动。它降低了受伤风险，因为它需要整个身体对抗重力，而不会使下半身承受高强度或低强度有氧运动的冲击力。此外，这是一项功能性运动，因为参与者一般需要经常上下踏板。

20世纪90年代的踏板运动促进了许多其他形式团体健身的发展和普及。在这一时期，水上运动、动感单车运动、瑜伽和许多其他类型的团体活动出现了。20世纪90年代开发的许多团体课程都不要求参与者具备舞蹈技能，甚至不需要节奏。因此，“有氧舞蹈”一词被团体健身代替，以更好地描述已出现的广泛的活动。埃勒（Eller,1996）注意到，许多健身俱乐部已经把“舞蹈”这个词从他们的课程安排中删除了。如此一来，这种以女性为主的活动变得更加宽泛和包容。随着不同团体健身形式的出现，参与者也变得越来越多样化。例如，许多男性参加了动感单车运动、训练营和核心强化练习。因此，有氧舞蹈这个名称不再符合目前团体健身这一活动的内涵。

自20世纪90年代以来，团体健身已经发展为一种多样化的活动，几乎涵盖了所有的运动项目和人群。例如，在这一期间出现了各种融合了舞蹈和健身的新舞蹈形式。许多锻炼形式不再局限于一种运动。融合类课程也更多地成为一种常规课程，这类课程结合了有氧运动和力量训练，如自行车、力量训练或有氧运动、核心肌群训练课程。这些课程分时间段进行有氧运动、力量与体能训练。大多数健身俱乐部都有力量与体能训练区，但团体健身满足了运动者的娱乐和社交需求，这通常是提高客户黏性和运动收益所需要的。结果是，教练被激发和鼓励去开发新颖的运动课程。例如：尊巴舞或拉丁舞的一些动作被引入交谊舞中；动感单车课程可以让更多的自行车手将课程上所学习到的技巧运用于户外骑行中；而进行功能性训练可以帮助参与者提高日常活动能力，让锻炼更有目的感。

表1.1总结了几十年来团体健身的演变过程。请注意团体健身方式是如何变化的。婴儿潮一代人创造了这项活动，随着他们的成长，他们创造出了各种新颖的、吸引不同年龄段人群的团体健身形式。如果你真的想帮助更广泛的受众群体，而不是特定年龄或具备特定能力的群体，那么精通所有团体健身形式就很重要。

团体健身的趋势

团体健身班是许多健身项目的生命线。这些课程能激发人们的热情，创造必要的联结性，让人们继续参与活动。我们当前健康状况的现实是，自1993年以来，全球人类的预期寿命正在上升，而美国人的预期寿命首次从78.9岁下降到78.8岁（Xu et al.,2015）。当团体健身刚开始出现的时候，许多人认为它只会盛行一时，但很显然，团体健身将会持续下去。《美国健康人群2020》的目标是，增加拥有健康体重和身体活动人群的比例，减少功能受限的人数。由负责修改《2008年身体活动指南》的研究人员出具了一则美国疾病控制与预防中心2018年的报告，该报告认为各种形式的运动都能提升个体健康水平。这项新的科学报告提供了相应的证据，证明定期运动对人的健康有显著的益处。对于有健身卡并且愿意运动的人来说，团体健身课程的确是一种好的选择。而现在的问题是，如何去吸引绝大多数没有健身经历的人群。我们相信，社区徒步、针对5千米徒步或跑步活动的团体训练，以及在老年人辅助生活护理中提供的坐立健身服务，都是未来新型团体健身的一部分。这本书中的所有指南不仅适用于健身场所的团体健身，也适用于将团体健身带入非传统的场所。

根据塔雷特（Tharrett,2018）的研究，在过去的8至10年中，传统的健身俱乐部的会员数量稳定在美国人口的14％至20％，而国际人口的市场渗透率低于美国。有证据表明，传统的健身房内的健身计划可能不像以前想象的那样包罗万象。尽管传统的健身计划对负担得起健身俱乐部会员费用并且自身具有运动意愿的个人来说，可能是一种卓有成效的选择，但如何吸引另外80％～86％没有健身经验的人群参与其中，仍是个问题。例如，在户外跑步的参与者可能从跑步中获得与健身中心团体健身课程中类似的健康益处。现在应该思考开展新的健身项目以吸引更多人参与小团课，尤其是那些初学者和缺乏活动的人群。目前，私人训练很受欢迎，但在同样的时间内，一名私人教练只接触一个客户，而团体健身教练可能会接触40～50个学员，而且那些教授团体课程的健身教练有更多的机会去寻找新客户。

本章的“《2018年美国运动医学会健康成年人实证建议》摘要”中介绍了美国运动医学会（ACSM,2018）有关开展运动的建议。这些建议将在后续章节中详细介绍。值得注意的是，当前的ACSM实证建议（ACSM,2018）验证了可追溯至20世纪70年代开始进行团体健身时的一种典型的团体健身课程形式。这份指南包括心肺呼吸、肌肉力量和耐力、神经肌肉控制和柔韧性训练，这些都是多年来团体健身所包含项目的一部分。目前，专注于将神经肌肉控制（特别是平衡性训练）纳入团体健身，这是ACSM实证指南中不曾涉及的内容，这反映了对功能性健身和老年群体健康的关注的趋势。你将在第8章和第9章中了解到更多关于这个主题的内容。

除了需要遵循ACSM运动指南外，久坐也会产生健康问题，这在文献中引起了广泛关注，同时团课教练应予以考虑。范德·普勒格等人（Van der Ploeg et al.,2012）证明了在不考虑空闲时间的身体活动的情况下，久坐时间与各种原因造成的死亡之间以及久坐时间与心血管疾病之间存在剂量反应关系。换句话说，在改善健康问题和降低死亡风险方面，参加一次身体活动（如参加一次团体健身课）不足以抵消久坐所带来的危害。卡兹马兹克等人（Kutzmarzyk et al.,2009）一致认为，久坐会导致“代谢改变”，而一次锻炼不能抵消其所带来的危害。同样，莱文（Lerine's 2014）在梅奥诊所（Mayo Clinic）的研究表明，6小时的久坐带来的负面影响与1小时的运动带来的好处在程度上大致相等。最后，西达斯等人（Siddarth et al.,2018）发现，久坐行为也与老年人不良的脑颞叶增厚有关。建议浏览包含久坐生活方式文献的网站，并且我们也会考虑开设课时较短的课程，以鼓励不爱动的久坐人群进行活动。

教育、认证和证书

无论是面对面、在线还是通过品牌健身场馆的项目提供的团体健身课程，授课都必须建立在安全的基础上。学习安全知识的一个重要方式是获得国家组织的认证。目前，没有法律规定团体健身教练必须获得认证。然而，俱乐部老板和经理更倾向于雇获得过认证的教练：获得认证不仅意味着你拥有良好的科学态度，同时也代表了你有着专业的职业态度。斯泰西等人（Stacy et al.,2010）发现，与受教育程度较低的健身教练相比，受教育程度较高的健身教练经常使用循证信息源进行研究，如科学期刊，受教育程度较低的健身教练则利用大众媒体来获取信息。现在许多大学都为那些希望在健身行业发展的人提供学位课程。

将参与者的健康和幸福放在团体健身体验的首位的健身教练，需要尽可能多地了解关于身体运作的知识。国际健康球拍运动协会（The International Health Racquet Sports Association,IHRSA）建议健身俱乐部聘请拥有NCCA认证组织认证的健身教练。要查看这些认证组织，可以在网上搜索“NCCA认证”，然后单击相关主题。NCCA对认证组织的认证标准与对许多其他相关的健康专业人员（护士、运动教练等）的标准相同。如果一个组织以NCCA的认证标准来考核教练，其认证的教练就会具有专业人士认可的从业相关知识。这还提供了一种方法，用来检查教练获得的认证是不是最新的。

参加NCCA认证考试时，当地或俱乐部的认证或培训项目是你开始接受教育的良好选择。在参加NCCA认证考试前必须有心肺复苏术（Cardio Pulmonary Resuscitation, CPR）和自动体外除颤器操作（Automated External Defibrillator,AED）认证证书。我们建议你获取NCCA认可的组织的认证，并参加继续教育课程，这样你才能成为最好的教练。

一个优秀的团体健身计划需要持续改进，也正是这样的需求一直激励着教练，并使其不断更新自身知识。通常情况下，健身场所会邀请讲师或为参加培训的教练支付津贴。一个优秀的组织不仅通过激励措施来留住教练，从而持续提升课程品质，而且还会定期对教练进行评估。反馈是冠军的“早餐”（Tharrett, 2017），也是教练成长的方式。

当你去应聘成为一名教练时，你必须了解自身水平，同时谨记自己获得教练认证的初心。一旦你开始教学，请务必对你的课程进行评估，或者为自己的教学内容录制视频并观看。这是了解自己执教能力的一个绝佳方法。有许多方法可以用于评估课程的有效性。其中一个方法是团体健身课程评估表，见附录A。专业文献中也介绍过其他一些工具（EickhoffShemek and Selde, 2006）。

学习对于团课教练的成长非常重要。许多公司、娱乐部门和健身俱乐部都要求其教练获得国家级的认证。

其他一些机构则安排了自己的培训课程或必须完成的课程。这两种方法都是为了提升执教水平，并确保教练拥有一定程度的知识和专业技能。然而，有了证书并不意味着你就能成为一名出色的教练。这只能说明你很认真，并且愿意持续学习。认真非常重要，而持续学习也非常重要。

我们希望更多的大学开设运动管理课程，让认证成为简单的知识验证。我们也希望本书能促使大学里的教职工提供团队领导力方面的学术培训。目前，许多学术机构提供运动学学位，其中包括团队领导力的内容。既然ACSM将团队领导的知识和技能加入了ACSM的运动标准，那么我们希望健身领域的科学家也能够认识到这项活动的重要性。健身专业人员和兼职带健身课的教练是有区别的。健身专业人员通常接受过运动建议和健身评估方面正规的培训和教育。

这本书是为指导团体健身的专业人员而写的。我们讨论的不只是一种形式，而是任意团体健身课程形式所包含的科学原理。本书所纳入的信息来自许多被广泛认可的国家团体健身认证组织的训练手册。我们重视认证，并且在成为团体健身教练后，一直在更新我们获得的认证。

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作者简介

玛丽·M.约克，博士，美国运动医学会（ACSM）会员，印第安纳大学与普渡大学印第安纳波利斯联合分校（Indiana UniversityPurdue University at Indianapolis,IUPUI）和印第安纳大学（Indiana University,IU）布卢明顿校区全职教员，为人体运动学和应用健康学系授课。在取得目前的职位之前，她是新泽西州威廉帕特森大学的客座教授，并且是纽约艾德菲大学的高级兼职教员，在这里她写了许多篇有关团体健身的文章。

约克拥有健康行为学的博士学位、运动生理学的硕士学位以及两个音乐类学位，并且她已经获得了24项健身认证。约克经常担任健身视频的顾问和Shape, Consumer Reports和Good Housekeeping杂志的评论者，并且还在涉及与健身视频相关损伤的诉讼案件中担任专家证人。约克一直从事心脏康复、理疗以及企业健身课健康推广领域的工作，已在商业健康俱乐部教学25年。

作为ACSM的会员，约克是ACSM's Health & Fitness Journal的副研究编辑，并且自2013年以来每年编写三次研究简讯栏目。她在ACSM资格认证委员会工作了6年，并且在ACSM峰会方案拟订委员会工作了4年多。她是AFAA附属董事会的一员，做了30年AFAA的培训师和认证专家，并且经常作为美国国内和国际健身会议的演讲者。她在美国的49个州做过报告，并且在18个国家主持研讨会。

约克是101 Nice-to-Know Facts About Happiness（2015）、AFAA A Guide to Personal Fitness Training（1996,2001）、Functional Exercise Progressions（2004）、Methods of Group Exercise Instruction（2003,2009,2014, 2020）以及AFAA Personal Fitness Training:Theory and Practice（2006,2010）等书的作者或合著者。她录制了6部教育视频和很多线上课程。

卡萝尔·K.安布鲁斯特，博士，美国运动医学会会员，是IU布卢明顿校区公共健康学院的高级讲师。在教大学生和担任训练健身领队的35年多时间内，她曾效力于美国运动医学会和美国运动委员会的资格认证委员会。她还是一名经过ACSM认证的运动生理学家，持有运动即良药方面的二级证书，并拥有功能性动作筛查的一级证书。

她以前曾担任IU休闲体育部健康体能与整体健康计划的负责人，在那里她管理一个每周提供100多节团体健身课的项目。在IU工作之前，安布鲁斯特曾在伊利诺伊大学、科罗拉多州立大学、落基山健康俱乐部、拉夫兰（科罗拉多州）公园和康乐部以及希博伊根（威斯康星州）学区工作过。

安布鲁斯特喜欢将教学兴趣、社区参与和转化研究结合起来。她是Translational Journal of the American College of Sports Medicine的高级主编，并且是ACSM运动即良药创始活动的董事。她的博士研究专注于40岁以上现役军人的转化研究。她尤为感兴趣的是功能性的运动、工作场所的健康成果、安全有效的运动指导，以及评估安全有效的成果型体力活动和运动计划开展方法，以达到鼓励健康的生活方式和专注于提高生活质量、预防疾病的目的。

译者简介

谢毓函，资深健身教练，从业至今已带过5000余节团体健身课程，现担任青岛伍佰优品健身团操部经理；国家一级健身健美裁判，青岛市健身健美协会培训专业委员会副主任，曾获第五届全国全民健身操舞大赛一等奖，2019年曾参与中央电视台《中国节拍》栏目的拍摄。所获行业资格认证有：健身教练国家职业资格认证、莱美LesMills BodyBalance认证、莱美LesMills Barre认证、莱美LesMills Core认证、精准拉伸认证等。

团体健身团课设计与教学指导第4版

图书目录:

详情

图书摘要

内容提要

前言

致谢

第一部分团体健身指导的基础

1 最佳的运动实践

团体健身的演变

团体健身的趋势

教育、认证和证书

参考文献

作者简介

译者简介

相关图书

相关文章

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团体健身 团课设计与教学指导 第4版

图书目录:

详情

图书摘要

内容提要

前言

致谢

第一部分 团体健身指导的基础

1 最佳的运动实践

团体健身的演变

团体健身的趋势

教育、认证和证书

参考文献

作者简介

译者简介

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团体健身团课设计与教学指导第4版

第一部分团体健身指导的基础