Flexibility, stretch and tone: mixed levels

Stretching, strengthening and mobility exercises to help you continue to develop all-round body conditioning and improve posture, flexibility and muscle tone. A lively class to music. Not suitable for complete beginners. Please wear sports clothes and trainers.

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Key course information

Dates
10/01/12 - 20/03/12

Day(s)
Tue

Duration
11 weeks

Time
12:00 - 13:00

Fees
Full fee: £76
Senior fee: £44
Concession: £32

Venue
KS - Keeley Street

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Course code
FEB05

Availability
This course has finished

This course has finished

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Still got questions?
health@citylit.ac.uk or call 020 7492 2622

Course outline

What is the course about?

The course is about learning how to develop your flexibility, co-ordination and muscle tone effectively in a safe, fun and non-competitive environment.

What topics will we cover?

The class will normally start with: setting up neutral posture, moving on to mobility exercises that work with co-ordination and a pulse raiser. This includes learning some dance steps with a sequence of conditioning movements. We'll then be practising standing stretches for the upper and lower body. During some sessions you will learn and practise how to use dynabands or hand held weights whilst standing. Mat based exercises where you will be working with a range of conditioning exercises for major muscle groups and also use some core training exercises from Pilates. Also on the mat, you will practise and learn how to develop your flexibility further with developmental stretches.
You will be encouraged to work progressively and to develop in tune with your body.
The class will move to music with a variety of pace finishing with relaxing exercises to send you away refreshed!

By the end of this course you should be able to:

- Recognise ways in which to individually develop your neutral posture
- Practise a range of mobility exercises
- Practise some balancing exercises
- Recognise ways to increase flexibility
- Name at least 3 major muscles
- Recognise ways to tone up the body safely and effectively
- Gain an increased range of motion
- Continue to develop muscle tone
- Continue to develop body awareness (as you stretch or tone a part of your body, you will focus and become more in touch with it)
- Help reduce muscle tension and help your body to feel more relaxed
- Use exercise as a stress release mechanism
- Use Dynabands for at least 3 movements.

What level is the course and do I need any particular skills?

The course is suitable for both beginners and those with some experience in movement skills. You will be encouraged to work at a level suitable to your abilities. It may not suitable for advanced experience in movement skills.

You will need to be able to read and write short sentences, follow verbal instructions, observe and copy physical movements and use spatial awareness within a group.

PLEASE SEE THE PRE-EXERCISE CHECKLIST BELOW:

To assist us in providing a safe and healthy environment for you to exercise in please take a moment to consider the list below. If you have suffered from any of the conditions listed, please check with a medical practitioner whether it is suitable for you to undertake an exercise programme and bring a referral letter from your doctor to your tutor. If you have not checked, or if it is not suitable, please do not participate in an exercise or movement class.

- Do you ever have pains in your chest?
- Have you had any operations or injuries in the last year?
- Do you often feel faint or have spells of dizziness?
- Are you receiving medication for any condition?
- Do you have high blood pressure?
- Is there anything else we should know about your health?
- Do you have a bone or joint problem, such as Arthritis, Osteoporosis, back or knee problems?

How will I be taught, and will there be any work outside the class?

Due to the nature of the class it is led by the tutor, who demonstrates, encourages, and corrects. You will actively participate in the exercises, take part in demonstrations and provide feedback to the tutor.

Are there any other costs? Is there anything I need to bring?

You should wear clothing that is easy and comfortable to move in. You may want to bring something extra to keep warm in whilst doing the developmental stretches. Shoes with a soft sole are recommended. Please do not eat immediately before the class. Bring water to drink.

Do I need to have an interview before I can enrol?

No.

What feedback will I get?

You will receive regular feedback from your tutor throughout the course, as and when appropriate. At the end of the course you and your tutor are asked to assess the progress you have made.

How will I be able to give my views on the course?

Please complete the evaluation form at the end of your course. These are monitored and help us to continually improve our courses.

How do I find out if I can get some support for my learning?

You may be interested in: education and careers advice; financial and childcare support; disability support; support for Deaf and hearing-impaired students; dyslexia support; English and maths support; counselling, and library services (supported learning centre). To find out what may be available to you, and how to apply, see page 213 of the 11/12 course guide, or visit www.citylit.ac.uk/students

When I've finished, what course can I do next?

Stretching should ideally be part of our daily lives and you will be encouraged to use exercises daily. Advice on physical activities to suit your wants and needs will be provided on request.

There are many other movement courses on the Health and Movement Studies curriculum that could be a useful next step.

You could join the City Lit Movement Foundation course.

General information and advice on courses at City Lit is available from the Information and Advice Shop, open Monday to Friday 12:00 – 19:00 during term time, and Monday to Friday 12:00 – 17:00 out of term time. See the course guide for term dates and further details.

Who can I contact for further information?

Tel: 020 7492 2622

health@citylit.ac.uk

Advice times:

During term-time Tuesday 12.30 - 13.30 and 17.30 - 18.30 Thursday 12.30 - 13.30 and 17.30 - 18.30

Non term-time Tuesday 17.30 - 18.30 Wednesday 12.30 - 13.30.

To enrol on a course, call 020 7831 7831.

Select another date / day / time

Dates	Day(s)	Time	Duration	Fees	Snr	Conc	Code	Availability
17/04/12 to 19/06/12	Tue	12:00 - 13:00	10 weeks	£63	£37	£30	FEB06	Full	» Select
27/09/11 to 06/12/11	Tue	12:00 - 13:00	11 weeks	£76	£44	£36	FEB04	Finished	» Select
10/01/12 to 20/03/12	Tue	12:00 - 13:00	11 weeks	£76	£44	£32	FEB05	Finished	» Select

Contact us

Health and movement studies

Tel: 020 7492 2622

health@citylit.ac.uk

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