instruct and monitor fitness...
TRANSCRIPT
INSTRUCT AND MONITOR FITNESS PROGRAMS
FIT2LEAD WORKOUT VIDEO
HEALTH & FITNESS ASSESSMENT
What is a Health and Fitness Assessment? A series of written and physical assessments designed to provide information regarding a client’s current health / fitness status prior to them commencing an exercise program
What is the Purpose of the Assessment?
Identify and refer at-risk clients
Obtain initial results for future comparison
Provide information for exercise prescription
Establish rapport / communication with client
Why Test?
Obtain a benchmark
Measure progress
Develop and evaluate programs
Motivate clients
Give feedback
Why Not Test? There has been a wide spread decrease in the popularity of fitness assessments in Victorian health clubs over the past 10 years. Primarily because of the intimidation they cause, their lack of real world application and their invasiveness (Does Mrs Smith really want a 20 year old fitness fanatic pinching her fat?) Some of the key reasons not to test include:
Test are irrelevant
The tests often take a long time to show progress
High turnover of staff means different testers get different results (inter-tester reliability)
Clients perceive that they have failed a test Modern health and fitness assessments are often called health consultations or health checks and spend the great majority of the time dealing with the client’s psycho – social issues. The main aim is to get to know the client and gain rapport. This will increase the chances of your client taking your health and exercise advice.
Some of the area’s dealt with include:
Why did you join a gym or get a trainer
What would you like to achieve
Why do you want to achieve that goal
When do you want the goal achieved by
What is your exercise history
What motivates and de-motivates you
What happened last time you had a trainer
How do you feel first thing in the morning
How are you sleeping
What is your diet like
How do you feel late in the afternoon
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)
The PAR-Q has several questions designed to provide initial screening for instructors
The PAR-Q is designed so that it can be self administered by a client prior to attending a face to face consultation with an instructor
The questions in the PAR-Q are often incorporated into a more comprehensive screening process
The questions will generally be classified into life threatening (metabolic disorder questions like heart disease, diabetes and epilepsy) and Musculoskeletal (questions about injuries, sore spots, and arthritis)
The questions will be used to determine if the client needs a medical clearance and if they should be referred to an allied health practitioner.
Sample Physical Activity Readiness Questionnaire
Activity Readiness Questionnaire (r-PARQ)
Please answer honestly yes or no for each of the following questions, by placing a tick in the appropriate box.
Questions: Yes No
Has a doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
Do you ever feel pain or tightness in your chest when you do physical activity?
In the past month have you had pain or tightness in your chest when you were not doing physical activity?
Have you ever fallen over or lost consciousness as a result of dizziness?
Do you have a bone or joint problem that could be made worse by a change in your physical activity (such as riding a bicycle)?
Has a doctor ever recommended medication for your blood pressure or a heart condition?
Are you aware, through your own experience or a doctor’s advice, of any other reason why you should not do physical activity without medical supervision?
Are you on any medication that may prevent you from undertaking this activity safely?
If you answered YES to any of these questions, you will need to visit a doctor and you will need a medical certificate indicating your suitability for riding short to medium length trips for work.
If you answered NO to all questions, you can be reasonably sure that you can start becoming more physically active.
Delay becoming more active if: You are not feeling well because of a temporary illness such as a cold or fever-wait until you feel
better: or You are or may be pregnant – talk to your doctor before you start becoming more active.
Note: If your health changes so that you then answer YES to any of the above questions, ask for advice from your fitness or health professional.
I certify that the information provided above is true and correct to the best of my knowledge.
Approved by: Manager
Name:
Signature:
Date:
THE ASSESSMENTS
BLOOD PRESSURE Measure of the force or pressure exerted by the blood on the arteries
Systolic BP highest pressure generated by the heart during contraction of the left ventricle
indication of how hard the heart is working
Diastolic BP relaxation / filling phase of the cardiac cycle
indication of peripheral resistance from arterioles into capillary beds
Important means of establishing risk of CHD or exercise induced hypertension
If evident medical clearance is vital before commencing exercise program
Hypertension chronic, persistent elevation of blood pressure
if SBP > 160mmHg then 4 times risk of CHD
if DBP > 95mmHg risks increases 6 times
Classifications for Blood Pressure
Ideal blood pressure is considered to be 120 / 80 mmHg or below.
However the follow table summarizes the National Heart Foundation values for client’s blood pressure readings that are ideal, acceptable and need to be referred to a medical practioner.
Ideal Acceptable Need to Refer
Systolic < or = 120mmHg 100 – 140 mmHg >140 mmHg
Diastolic < or = 80 mmHg 60 – 90 mmHg >90 mmHg
Protocol for Taking Blood Pressure Instructor sits facing client with gauge in front
Client sits with their arm in a relaxed position, forearm supinated
Ensure that there is no restrictive clothing. It is best done with the subject wearing loose T-shirt
Wrap the deflated cuff around the upper arm of the client. The inferior edge of the cuff should be placed approximately 2.5 cm above the antecubital fossa (crease at elbow)
Place the bell of the stethoscope approximately 1 cm inferiorly to the antecubital space over the brachial artery
The cuff is inflated to around 160-200 mmHg or 20 mmHg above the estimated systolic pressure
Slowly release the pressure at a rate of 2 to 3-mm sec noting when the first sound is heard. This sharp thud is the result of a sudden rush of blood as the artery opens and corresponds to the systolic pressure.
Continue reducing the pressure, noting when the sound becomes muffled (fourth-phase diastolic pressure) and then disappears (fifth-phase diastolic pressure). Usually the fifth-phase reading is a better measurement of diastolic pressure, yet harder to determine.
Since fitness settings are normally loud most gyms and studios now use automatic monitors. These are easy to use, but occasionally come up with “unusual results” often due to picking up vibrations. If you get an abnormal result just calmly take the blood pressure again…… No need to stress out our new client.
ANTHROPOMETRIC MEASURMENTS
Weight Scale weight is a simple measure of heaviness that does not differentiate between fat and fat-free mass. For that reason, it is not considered by many as a valid measure of body composition.
Body Mass Index (BMI)
BMI = Weight (kg)/Height (m)2 BMI is useful for measuring large populations as weight and height can be quickly and easily measured. As with the measurement of weight, BMI does not differentiate between fat and fat-free mass and is therefore biased against those with high body density.
Classification BMI
Underweight <18.5
Healthy Weight 18.5 – 24.9
Overweight 25 – 29.9
Obese 30 – 40
Morbidly Obese >40
Waist to Hip Ratio (WHR)
WHR is the ratio of abdominal subcutaneous and visceral fat to hip subcutaneous fat. This method is based on the assumption that measurement at the hips has less change than that at the waist. A problem arises however when hip measurements decrease similarly to the waist and no change is therefore recorded. Australian research data indicates that when the WHR exceeds 1.0 for males and 0.79 for females the risk of mortality from cardiovascular disease significantly increases.
Girth Measurements
Useful in determining the structural size of various body parts
Size can be measured for muscular or adipose gains / losses which will be reflected by an increase / decrease in girth measurement
There is no set convention of where girths are taken but some of the popular ones are listed below:
1. Chest: taken at or just above the nipple line in a relaxed (breath out) and expanded (breath in ) position
2. Waist: Taken around the smallest portion, or taken around the umbilicus
3. Hips: Taken around the widest portion of the hips and buttocks
4. Thighs: Taken from the end of the fingers or end of the thumb, or at the halfway point between the anterior superior iliac spine and the midpoint of the patella
5. Arms: Taken around the largest point of the contracted
“flexed” arm
Bioelectrical Impedance Analysis
Bioelectrical impedance Analysis (BIA) involves passing a tiny electrical current throughout the body. Muscle tissue is a good conductor of electricity while fat tissue acts as an insulator and is therefore a poor conductor. The more Fat free mass, the more current is conducted throughout the body. The results are significantly affected by the body’s water content. Therefore it is difficult to have the conditions the same from test to test. Generally, measurements from this method are less accurate than skinfold testing
RESTING HEART RATE The resting heart rate or pulse can be taken manually over the carotid or radial artery or can be taken using a heart rate monitor. It is most indicative of true rest when taken first thing in the morning, but logistically this is not normally possible. Many of the automated blood pressure monitors take it for you.
SKINFOLD MEASURMENTS Skinfolds allow the instructor/trainer to determine the body composition of a client by distinguishing between fat and lean body mass
This is done by measuring the thickness of various skinfolds on the body at selected sites. Measurements can use 3 to 9 different standard anatomical sites around the body.
Formulas or statistical tables are then used to calculate the percentage of body fat of a client from the actual skinfold measurements. However this method introduces a large degree of error, both from the assumptions made using the formula, and instructor error.
The better method for monitoring body composition is to simply calculate the sum of the skinfolds in millimetres (mm) and ensure that the same instructor/trainer performs the skinfold assessment in the exact same way
If the client is suspected of having a large skinfold sum it is preferable not to take any skinfold measurements at all. The greater the skin folds the greater the error factor and the test is particularly intrusive and uncomfortable for the overweight client.
Protocol for Taking Skinfolds A skinfold includes a double layer of skin and the underlying adipose tissue but not the muscle.
All skinfolds are obtained by pinching, slightly rolling action of the left thumb and index finger.
The right side is usually only measured (for consistency)
Raise the skinfold exactly at the marked site with firm pressure and hold it throughout the measurement.
Apply the calliper at right angles to the skinfold and so that the near edge of the pressure plate is 1 cm laterally from the controlling thumb and index finger.
Read the calliper dial after releasing the full spring pressure of the instrument. This is achieved by a complete release of the calliper trigger
Take the reading exactly two seconds after the application of the calliper or once the needle is completely still
Complete all the sites and complete the whole process three times, taking an average of each site.
Basic 4 site Skinfold Procedures
Triceps Skinfold Site The site is measured on the posterior aspect of the upper right arm. Raise the skinfold parallel to the long axis of the arm and grasp exactly at the midpoint of the acromiale-radiale site. This is half way between the acromiale and the radiale or olecranon fossa as determined by use of a tape measure.
Biceps Skinfold Site Measured on the anterior aspect of the right arm. The skinfold is raised parallel to the long axis of the upper arm and grasped exactly at the midpoint of the acromiale-radiale site (exactly opposite the triceps site).
Subscapular Skinfold Site The site is located 2 cm along a line running laterally and obliquely from the subscapular landmark at an angle of approximately 45o. Simply find the inferior angle of the scapula, measure 2 cm below and mark, place the index finger on the mark and using the thumb create the oblique fold.
Supraspinale Skinfold Site This site is positioned approximately 7 cm superiorly to the spinale (as described) on a line from the spinale to the axilla. Intersect 2 lines. One from the axilla to the axis and one from the umbilicus to the iliac crest. Mark the intersection for these 2 lines, place the thumb on the mark and use the index finger to create the oblique fold
The Sites: there are many common sites at which the skinfold pinch can be taken. For a description and
photographs of these sites go to tis website: http://www.topendsports.com/testing/skinfold-sites.htm
Results Because of the increased errors involved, it is usually not appropriate to convert skinfold measures to percentage body fat (%BF). It is best to use the sum of several sites to monitor and compare body fat measures. In order to satisfy those who want to calculate a percentage body fat measure, there is a sample of equations for calculating this. Go to this website: http://www.topendsports.com/testing/bodyfat-percentage.htm Below is a table of general guidelines for using total sum (in millimetres) of the seven main skinfold sites (tricep, bicep, subscapular, supraspinale, abdominal, thigh, calf)
Excellent Good Average Below Average
Poor
Normal Male 60-80 81-90 91-110 111-150 150+
Female 70-90 91-100 101-120 121-150 150+
Athletic Male 40-60 61-80 81-100 101-130 130+
Female 50-70 71-85 86-110 111-130 130+
FLEXIBILITY
Flexibility testing measures the ability to move a joint through a full range of motion. The sit-and- reach is the most common method used to assess low back and hip flexibility. This assessment has numerous limitations. Although it is said to measure lower back and hamstring flexibility, this procedure fails to differentiate between lower back flexibility; hamstring length; neural tension; arm, trunk, and limb length; and calf flexibility. Despite its obvious limitations the sit-and-reach is still commonly used, probably because the availability of normal data.
Procedure for Sit-and-Reach Assessment Subject sits on the floor with bare feet vertically placed on box with legs fully extended
One hand is place over the top of the other, palms face down, fingers outstretched and elbows straight
Subject leans as far forward as possible moving hands along ruler of sit-and-reach box. Stretch should be held for 2 seconds
The best of the three trials is recorded
AEROBIC CAPACITY
Assessment of Aerobic Capacity Cardio respiratory endurance is the ability of the heart and lungs to perform repeated work for extended periods of time. There are two forms of assessments for this fitness component, direct and indirect. The direct measurement of maximal oxygen uptake (VO2max) is the most accurate method of assessing CV fitness. This involves high-tech equipment and experienced instructors and directly measures the amount and concentration of oxygen and carbon dioxide being breathed in and out to calculate VO2 max. In addition subjects are literally taken to their maximum in regards the workloads used. Indirect measurement involves using sub maximal workloads to predict VO2 and is most commonly used in the fitness centre environment. There are a number of different protocols that can be used to assess CV fitness. All of these have a number of common concepts which will be explained below.
Linear Relationship between Heart Rate, Workload and Oxygen Consumption As exercise intensity increases heart rate will increase due to the increased demand for oxygen from the working muscles. In sub maximal assessments, this relationship is assumed to be linear i.e. occurs in a straight line. Most protocols will require the client to exercise at a number of increasing workloads while the heart rate is monitored. Since it is assumed that the heart rate will increase in a straight line as the workload increases, it is then assumed that oxygen consumption also increases in a straight line. This information then can be plotted on a graph to calculate oxygen consumption at any point along this line.
Steady State HR The second concept is that to ensure an accurate reading of where the straight line is heading, the client’s heart rate needs to stabilise. This generally occurs after 3 minutes at the same workload.
Age Predicted Max HR Since the sub maximal assessment protocols do not take the client to voluntary exhaustion, it is important to calculate the age predicted Maximum Heart Rate (HR max) to allow prediction of the oxygen consumption at the maximum heart rate. The generally accepted formula is HR max = 220 – Age. The line on the graph is then taken up to this point and the predicted VO2max can be calculated. There are a number of versions of these “Sub-maximal VO2 max estimation” tests. Many commercial exercise bikes with heart rate functions have a protocol programmed into them (Note in the USA they calculate max heart rate at 200-age). You can also use the old “Monarch Bike” and many leisure centres still use these to perform the PWC 170 test and the Astrand Ergometer Tests. These bikes however they are very difficult to keep calibrated. As with a number of tests these are not particularly accurate at “estimating” VO2 max. There are a number of other functional tests that you can use to measure improvements in aerobic fitness, they include: 12 minute run test 15 minute run test Harvard step test Queens College Step test The Beep test Rowing Ergometer test All of these tests have had estimated validity comparisons to Full Vo2 max tests and come in as 60-80% accurate. Not much different to the Sub maximal estimation tests. So when it comes to completing functional appraisals orf aerobic fitness with your clients, it makes sense to use the test that is most appropriate for your client. You can even make up your own testing protocol.
Beep Test Protocol
The beep test or multistage fitness test is a commonly used maximal running aerobic fitness test.
Equipment Required: Flat, non-slip surface, marking cones, 20m measuring tape, cd or pre-recorded audio tape, cd or tape recorder, recording sheets.
Description: This test involves continuous running between two lines 20m apart in time to recorded
beeps. For this reason the test if also often called the 'beep test. The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the cd or tape. The speed at the start is quite slow. The subject continues running between the two lines, turning when signalled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends. There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute.
Scoring: The athletes score is the level and number of shuttles (20m) reached before they were unable
to keep up with the recording. This score can be converted to a VO2max equivalent score using a Vo2 conversion calculator.
Target Population: this test is suitable for sports teams and school groups, but not for populations in
which a maximal exercise test would be contraindicated.
Validity: There are published VO2max score equivalents for each level reached The correlation is reasonably high, above 80%.
Reliability: Reliability would depend on how strictly the test is run, and the practice allowed for the
subjects.
Advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity.
Disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is often conducted outside, the environmental conditions can affect the results.
Other Considerations: o As the audio-tapes may stretch over time, the tapes need to be calibrated which involves timing a
one-minute interval and making adjustment to the distance between markers. The recording is also available on compact disc, which does not require such a stringent calibration, but should also be checked occasionally
o This test goes by many names, though you need to be careful as the different names also may signify that these are different versions of the test. Therefore you need to be wary when comparing results or comparing to norms.
o This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels.
OTHER TESTS You can create a number of tests for other components of fitness. Traditionally tests for local muscle endurance have included:
a) Maximum push ups in 2 minutes b) Maximum sit ups in 2 minutes
Pure strength tests can be used for experienced client, these include:
a) 1RM Squat b) 1RM Dead Lift c) 1RM Bench Press d) 1RM Row
Agility tests can be fun to create. You can use your imagination to form a functional test of agility for a specific sport or work place. The most well known test for agility is the Illinois Agility Test.
Practical Assessment: CLIENT INDUCTION & SCREENING
The student will be two clients made up of peers (plus themselves acting as a 50 plus year old)
- Ask screening questions to create good rapport and form ideas for the clients training program
- Assess client goals - Outline the activities of the day
- Perform the following fitness assessments:
blood pressure
Waist and Hip girth measurements
Weight
height
4 site skinfold
Estimate % body fat using a bio-impedance device
A form of functional aerobic endurance test (This could be one they make up on their own or a well recognised assessment)
One other test specific to the client
This assessment will require a checklist – see AT2 Workplace Performance Assessment Criteria
EXERCISE PROGRAMMING & RESISTANCE TRAINING
DEVELOPING FITNESS PROGRAMS
THE COMPONENTS OF FITNESS
Muscular Strength Muscular strength is the force that a muscle or muscle group can exert against a resistance in a single
maximal contraction.
Strength is the foundation of muscular power
Factors affecting strength: o Age o Sex o Size o Shape and location o Muscle fibre type o Joint angle and muscle length o Speed of muscle action o Type of muscle action
Activities that require muscular strength include weightlifting, jostling for position against an opponent (e.g. Aussie Rules) and gripping a piece of sporting equipment (e.g. tennis racquet).
Muscular Endurance
Muscular Endurance is the ability to work a muscle for long periods at less than maximum effort.
Generally speaking actions that can be repeated 30 or more times without rest are classed as requiring muscular endurance.
Factors affecting Muscular endurance: o Age – with increased age we get increased fatigue o Sex – no difference between males and females o Blood supply to the muscles o Tolerance of lactic acid
Muscular Power The ability to apply a force in the shortest time possible
Power = strength x speed
Sporting activities that require anaerobic power and speed include sprinting, long jump, triple jump, shot put and the javelin throw.
Also is involved in most sporting situations including a punch thrown in boxing, a tennis stroke being performed and a footballer kicking a football.
Cardiovascular Endurance Also known as aerobic endurance, aerobic capacity, aerobic power or heart and lung fitness
Cardiovascular endurance is the capacity to keep performing tasks involving the whole body for extended periods of time, where the energy is produced aerobically.
Cardiovascular endurance is measured using VO2 max (maximal Oxygen Uptake)
In a VO2 Max test the work rate and intensity is increased in small increments.
As the work rate increases, oxygen consumption increases to meet the ongoing demands of the test.
However at some point the oxygen consumption peaks and remains constant or even drops slightly, even though the intensity of the test will continue to increase.
This peak value is recorded and is referred to as a person’s VO2 Max value.
Anaerobic Power or Speed Ability to move the whole body or body part from one point to another in the shortest possible time
Used in sprinting based activities
Flexibility Range of possible movement about a joint or sequence of joints.
Static or dynamic.
Affected by – joint structure, joint capsule, muscle temperature, age, sex, body build, injury, skin resistance, bone, disease.
Agility The ability of the body to change direction rapidly
Eg: getting up off the floor as fast as possible, or changing direction in ball sports
Balance The bodies ability to maintain its equilibrium in a static or dynamic state
E.g.: standing on a balance beam (static)
E.g.: not falling over whilst skiing (dynamic)
Co-ordination The interaction between nerves and muscles to perform skills or movements
Skill Motor skills are a part of fitness. Normally coaches look after the skill acquisition component of an
athletes program, but trainers can incorporate them into fitness routines. Some of the most important aspects of sport is the ability to perform motor skills whilst under physical duress
BASIC TRAINING PRINCIPLES
Frequency How many sessions will the person perform in a given period of time – usually a 7 day period 3-4 sessions per week will be ideal for most peoples training goals Frequency of workouts is dependant on training intensity
Intensity/Duration Intensity refers to the workload or effort expended during a workout session Aerobic Training % of maximum heart rate Anaerobic Training % of maximum weight lifted % of maximum speed
Time What should the duration of a program be? This is dependant on the goal and time availability of the client; however a general rule of thumb is 30-60 minutes. How often should programs be changed? Every 4-6 weeks
Type This will again be goal dependant A client attempting to improve cardiovascular fitness would prioritize the aerobic component of their program, whereas a client looking to improve maximal strength would emphasize the resistance training component of their program
Progressive Overload Application of a stimulus greater than that to which the organism is accustomed, each stimulus being greater than the previous one. In resistance training, the simplest way to increase the overload is to increase the amount of weight lifted. However due to the different effects than can be gained from training, overload can also be produced by increasing the number of repetitions performed, increasing the volume of training, decreasing the rest interval or a combination of all of the above.
Specificity Adaptation produced will be specific to the nature of the stimulus (Specific Adaptation to Imposed Demand- SAID Principle). The adaptations produced from resistance training are particularly concerned with the neuro-muscular system although the endocrine and cardiovascular systems are extensively involved. Resistance training has the capacity to produce many very specific adaptations particularly in relation to force production and body composition changes.
Generalisation before specialisation Although training programs should be specific to the needs and abilities of the individual, it is imperative that programs should be designed to build a base of all energy systems and components of fitness before the program becomes too advanced or specific.
Individualisation The stimulus needs to be specific to the needs / abilities of the individual.
For a training program to be both safe and maximally effective, it needs to be designed to reflect an individual’s need or goals and their ability to cope with it.
Reversibility Non-continuance of the stimulus will result in the organism returning to pre-training levels. This principle can be summarised by the phrase “use it or lose it”. As with any other type of exercise, if training is not performed above the minimum threshold required to improve or maintain the desired physical state, there is no biological reason for the body to remain at that higher level of readiness. In relation to resistance training, this may mean a decrease in the level of strength or a reduction in the amount of muscle mass.
RECOVERY
The two main components of strength training that determine physiological responses are: 1. Intensity 2. Recovery
The body must firstly be stimulated through intensity of training and then be given the required amount of time to recover before it can be stimulated again. Intensity of training is determined by load, repetitions, exercise selection, sets and rest intervals.
Factors that Affect Recovery from a Training Session
Genetics Everyone will have different recovery rates due to their genetics. Those who have good genetics generally train harder so they will require substantial rest and recovery.
Lifestyle Whether you are a sportsperson, executive or health fanatic, how active you are in other areas of your life will help or hinder your recovery
Other Physical Stressors
Sport, recreational activities & cross training may hinder recovery time
Occupational Stressors
If your occupation is physically demanding your recovery time may take longer
Psychological Stressors
Either professional or personal stress can release the hormone cortisol, which has a catabolic effect. This will of course affect recovery and muscle development
Sleep Is the best and the fastest form of recovery. If you have limited sleep recovery will be affected.
Nutrition Is the building block to physiological change & performance. If your diet is inadequate it will hinder performance, recovery, overcompensation and general feelings of wellbeing
Adequate recovery includes the complete physical and psychological recovery of the body. The systems placed under stress and need adequate and quality recovery from a high intensity weight training session include the following: MUSCULAR SYSTEM: Muscle tissue typically requires 4-7 days to completely recover from a weight training session. This time period includes overcompensation, which allows time for the muscles to grow and get stronger. As previously mentioned, research has shown that muscles are still developing strength 21 days after high intensity weight training. NERVOUS SYSTEM: The nervous system can take even longer than the muscular system to recover from a hard weight training session. Even if you work different muscles on separate days such as a split program, the central nervous system is still being overloaded which can lead to overtraining. Symptoms of overtraining related to the nervous system include: Feeling run down Tiredness Agitation Inability to sleep Decreased in performance
ENDOCRINE SYSTEM: The endocrine system can become chronically overtrained over prolonged periods of time if performing high volumes of work without adequate recovery. It can take months of rest for this system to fully recover. The state of the endocrine system is commonly measured by the ratio of testosterone to cortisol in the body. Overtraining puts the body into a catabolic state – losing strength and size – versus an anabolic state, getting bigger and/or stronger.
THE SUPER COMPENSATION CYCLE
Gains are made when the body fully recovers from a workout, not during the actual workout. Following training (stimulus), there is fatigue from the workout such as depleted energy stores, damage to muscle fibres and neural fatigue. The body then starts to recover or compensate by restoring energy/muscle glycogen, repairing muscle cells and improving neural control. However at the point of homeostasis (previous performance or functional level) the body undergoes a process of super compensation or over compensation. Super compensation or overcompensation is the improvement in performance that occurs once the body has recovered. This is a survival mechanism of the body, designed to prevent any excessive damage occurring to the structures and systems that have been stressed. In simple terms, the body prepares for the next bout of stress (training) by improving above the previous level it was functioning at. In this case it replaces more of the energy stores, repairs the cells bigger and stronger and improves the neural control. If the body did not undergo theses changes, any more stress may cause damage to the various structures or systems. This produces the adaptations to exercise that in the long term leads to increases in strength or size or functional efficiency of the muscles. The final part of the curve (involution) demonstrates what occurs when no further training is applied. If there is no biological reason for the body to remain at a higher state of readiness to cope with the stress, it returns to the pre-stress (exercise level). Therefore strength levels will decrease, muscle mass will be lost and decreases in neural activation will occur.
The frequency of weight training sessions depends on recovery and overcompensation time. The body does not adapt during the training session. The
body adapts and overcompensates in the form of increased muscle tissue, increased strength and training performance when it is resting and in a nourished
state.
Before the overcompensation process can take place, the body must first recover from the previous workout.
Stimulus
Fatigue
Recovery/Compensation
Super compensation
Involution
Homeostasis
GENERAL TRAINING TECHNIQUES
Continuous Training Involves continuous aerobic exercise for periods of greater than 15 minutes duration at an intensity of 60% plus. Develops local endurance, aerobic capacity, decreases body fat and develops general fitness.
Fartlek Training Fartlek or “Speed Play” involves adding some higher intensity sprints into a continuous work out. EG: Completing a 100m sprint as part of every jogged lap of a 400 meter track. This training can move clients more into anaerobic energy systems or simply increase the intensity of an aerobic session
Interval Training Utilizes various work to rest intervals depending upon the desired outcome of the training. Eg: 10 sets of 800mtre runs @ 90% with a 2 minute rest between sets will be heavily weighted to the anaerobic system.
Circuit Training By utilizing a number of different exercises for work and active recovery, a number of different components of fitness and energy systems can be improved. But there are limitations to the amount of improvement that can be achieved due to the generalized nature of the work out. Traditional fitness centre circuits tend to be fun, but after a period of time do they have the “specificity” to achieve a client’s desired outcome?
Plyometric Training
Plyometric training is a range of exercises that accentuate the SSC. Plyometric training involves practicing
plyometric movements to toughen tissues and train nerve cells to stimulate a specific pattern of muscle
contraction so the muscle generates as strong a contraction as possible in the shortest amount of time. A
plyometric contraction involves first a rapid muscle lengthening movement (eccentric phase), followed by a short
resting phase (amortization phase), then an explosive muscle shortening movement (concentric phase), which
enables muscles to work together in doing the particular motion. Plyometric training engages the myostatic-reflex,
which is the automatic contraction of muscles when their stretch nerve receptors are stimulated.
Plyometric exercises use explosive movements to develop muscular power. Plyometric training acts on the
nerves, muscles, and tendons to increase an athlete's power output without necessarily increasing their maximum
strength capacity.
How are plyometrics specific to speed training and sporting movements?? Muscle actions, contraction velocities, joint actions, loads used are
similar.
Basics
Ply – from the Latin meaning increase
Metrics – from the Latin meaning measure
Together the term means “measurable increase”
Physiology/Mechanics
Stretch-shortening cycle – a strong eccentric contraction of a muscle proceeded by a strong concentric contraction. The sequence from eccentric to concentric activates the myotatic reflex. Factors influencing the SSC:
Myotatic reflex
Muscle-tendon unit
Myofibrilla displacement
Elastic strain energy/kinetic energy
Specificity of amortization phase
For a muscle to cause movement it must shorten; this is known as a concentric contraction. There is a maximum
amount of force with which a certain muscle can concentrically contract. However, if the muscle is lengthened
while loaded (eccentric contraction) just prior to the contraction, it will produce greater force through the storage
of elastic energy. This effect requires that the transition time between eccentric contraction and concentric
contraction (amortization phase) be very short. This energy dissipates rapidly, so the concentric contraction must
rapidly follow the eccentric stretch. The process is frequently referred to as the "stretch shortening cycle”, and is
one of the underlying mechanisms of plyometric training. Usually after plyometric exercise of the legs the tendons
stretch and the thighs and quadriceps feel tender and rips can possibly occur when overworked.
Benefits of Plyometric Training
Advantages over traditional HWT:
Plyometric exercises are performed much more explosively
It combines high forces with rapid movement speeds
Is more specific in developing RFD
Plyometric exercises eliminate the deceleration phase during concentric movements
High force combined with acceleration throughout the entire movement enhances specificity
Also, the exercises involve a dynamic SSC movement similar to those in sporting actions
NEEDS ANALYSIS The Needs Analysis is a process to assist in designing a training program by analysing the factors that will have an influence on the successful outcome of the program. This information is then used to select the exercises, sets and repetitions that will give the greatest benefits to the client. This process is particularly important in developing training programs for athletes but can also be used for the general public or in rehabilitation settings. The Needs Analysis consists of components outlined below.
The key questions in a needs analysis are:
1. What Muscle Groups need to be trained
2. What energy systems need to be trained
3. What type of contractions are most relevant
4. What are the major weaknesses / Injury sites of the client
5. What are the major components of fitness that must be addressed, and do we have the skills to address them
The needs analysis tends to be very general for our general gym goer or health/ fitness PT client. However the needs analysis becomes an important tool when writing programs for athletes in complex sports.
Common Resistance Training Myths
There are many myths associated with
weight loss and fitness. If you're
interested in losing weight and getting
fit as quickly as possible, don't let
these myths throw you off track.
Weight training is not effective for fat loss Aerobic exercise is often considered the ultimate exercise modality for fat loss / weight management programs due to its ability to sustain kilojoule expenditure over a period of time and its (disproved) nature of being a fat metabolising activity. Weight training programs have been considered a less effective method for the reasons of being a short term anaerobic and hence predominantly carbohydrate burning activity. However weight training can and should play a critical role in weight management programs for a number of reasons. Firstly weight training can contribute very effectively to the total kilojoule expenditure of an exercise program particularly if large muscle groups are used and program variables are manipulated to produce high volumes of work. In addition weight training has been shown to promote the post exercise elevation of metabolism much more effectively than aerobic activity. This is due to the specific stimulation applied to the muscles. Finally maintaining muscle mass while undergoing some type of kilojoule reduction will help keep the very tissue that burns energy and will assist in the long terms elevation of metabolism.
Low intensity exercise puts you in the "fat burning zone" and is ideal for
weight loss.
The "fat burning zone" doesn't matter. Here's how it got started. Your body is always "burning" a mixture of
carbohydrates and fat for fuel. This mixture tends to contain a little more fat during lower intensity exercise.
Somebody took this to mean that a lower intensity workout was best for losing weight. Not so!
It all comes from the same "pot". It doesn't matter if you're burning a little more fat or a little more carbohydrate at
any particular time in your fuel mix. It all comes from the same calorie pool. The bottom line is how many calories
you are burning.
Certain exercises can shape a muscle The fallacy of this myth can be exposed on two levels. Firstly the anatomical shape of a muscle is determined genetically and using exercises that supposedly target specific areas of a muscle will not change the shape or structure of a muscle. Muscles will grow and develop according to the genetic programming and not due to the training stress imposed. Secondly muscles have non-contiguous innervation. This means that the nerve supply to muscles runs along the whole length of the muscle and not just to specific areas. When a nerve impulse is sent to the muscle the whole length of the muscle contracts; not just portions of it. When an exercises feels to be working a specific area it is normally due to the maximal shortening of the fibres causing discomfort (as in the Pec Deck “working” the inner fibres of the chest) or localised inflammation of muscles and musculo-tendinous attachments (the preacher curl lengthening the biceps).
Too much weight training can slow you down This myth has its basis in the historical view that weight training would bulk up the athlete and make them “muscle bound”, decreasing flexibility and slowing down movement or running speed. As has been previously discussed, a resistance training program can increase muscle strength without necessarily increasing body weight and muscle mass. Since one of the factors influencing speed is the strength of the muscle, making a muscle stronger means it can apply more force and potentially increasing movement speed. In addition any decreases in flexibility can be counteracted by maintaining a stretching program in conjunction with the resistance training program. This should be a part of any well designed training program.
Strength Training Will Not Workout Your Heart
Any type of exercise causes the body to pump blood and oxygen through the body at a higher than normal rate,
so yes, strength training will condition the heart. However, doing a different type of exercise such as jogging or
running will work the heart out more.
Spot reduction can occur with resistance training A widely held belief is that working specific muscles will result in a reduction of body fat around that area of the body. This is exemplified by the desire to get rid of the fat on the mid-section by performing endless number of crunches and sit-ups or twisting with a pole on the shoulders or by performing specific exercises for the thigh muscles such as hip adduction for the inner thighs or hip extension for the gluteals. However fat metabolism and utilisation is not limited to the specific muscles being used in exercise and is a function of the total metabolic cost of exercise. The body will draw from fat deposits over the whole body and will not use specific sites simply due to muscular work being performed in the area. This has been shown in tennis players who have greater muscle mass on their dominant arm as compared to their non-dominant arm but the same amount of body fat on both arms. Although they use the dominant arm much more and consequently have more muscle, the body fat levels are the same regardless of the amount of work each arm performs.
Strength training makes women bulk up A widely held fear of many females that if they undertake some type of resistance training that they will develop inordinately large amounts of muscle mass and become less feminine. For this reason they either do not participate in weight training or perform with a low level of intensity that will not produce any results or changes in their physical shape due to a lack of overload. People don’t become suddenly ‘huge’ from lifting weights. It takes years of intense training and proper genetics to become ‘huge’. From a physiological viewpoint, females have considerably less of the prime anabolic hormone testosterone than males (1/40th of the concentrations). This makes the process of developing significant
amount of muscle much harder. One other factor that must not be overlooked in hypertrophy programs is the need for sufficient kilojoules to provide the necessary nutrients to build the muscle tissue. As mentioned one unfortunate outcome is a lack of training intensity or exercise prescription based erroneously on the previous myth that high repetitions will not bulk you up. Many females will be given program that do not produce an overload effect and hence see minimal changes in their physique due to a violation of one of the basic laws of exercise prescription.
Exercise increases your chest size
Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.
Muscle turns to fat when you stop working out & I want to turn my fat into muscle.
Muscle and fat are two completely different tissue types. Muscle tissue is made up of specialised cells called muscle fibres. Fat is make up of specialised cells called adipocytes. Muscle fibres cannot change into adipocytes and vice versa. The reason people feel this is a logical argument is that when people stop training they usually fall completely off track with their diet and cardio as well. This inactivity leads to a loss in muscle mass (atrophy). A decrease in activity and an increase in bad food choices leads to fat storage. So in reality, you are not turning muscle into fat, you are decreasing your lean muscle mass while increasing your adipose tissue.
With regard to turning fat into muscle; remember fat and muscle are two very different types of tissue and we cannot turn one into the other. A body transforms by gaining muscle through weight training. Fat is lost through a combination of diet and cardiovascular exercise.
I should be sore after every workout
How do you know if you've gotten a good strength training workout? A lot of people would measure their workouts by how sore they are the next day, but that isn't the best way to gauge your workout.
Soreness (often called Delayed Onset Muscle Soreness or DOMS) is normal if you're a beginner, if you've changed your usual routine or if you're trying new activities. But, that soreness should lessen over time and, if you're sore after every workout, you may need more recovery days or to reduce the intensity of your workouts to allow your body time to adapt and grow stronger.
Soreness is actually caused by small tears in your muscle fibres, which is how muscles respond when overloaded. Rest and recovery are essential for growing stronger and building lean muscle tissue. If you're sore after every workout, you may need more time to recover or you risk overtraining and injury.
So, if soreness doesn't work for measuring effectiveness, how do you know if you're getting a good workout?
Lift enough weight. When strength training, you always want to choose a weight heavy enough that you can only complete the desired number of reps. If you stop at the end of a set and realize you could do more, increase your weight so that the last rep is difficult, but not impossible to complete.
Work all your muscle groups. Whether you do a total body workout or a split routine, make sure you hit all your muscle groups 2-3 times each week, with at least one exercise per muscle group (more if you're more advanced).
Change your program. Make sure you change your routine every 4-6 weeks to avoid plateaus.
To prevent soreness, you should warm up before your workout and cool down and stretch the muscles you've used after the workout.
Heavy weights / low repetitions will bulk you up; Lighter weights / high repetitions are for definition
A commonly held view is that heavy weights performed for low repetitions are most effective for bulking up (adding muscle mass) while lighter weights performed for higher repetitions will aid in gaining definition. This misconception can be disproved by understanding the specific physiological responses to training with various loads. Heavy weights, particularly those performed for less than six repetitions, place great demand on the nervous system to recruit more muscle fibres or switch them on faster. The adaptations that occur are mainly neural in nature. Witness the various weight class athletes particularly in weightlifting and power lifting who need and have high levels of strength without dramatic increases in muscle mass. The majority of their training is performed with heavy weight for a low number of repetitions. Training with lighter weights for a higher number of repetitions while expending more calories than lower rep training, will not necessarily lead to greater gains in definition (reducing body fat) at the expense of building muscle tissue. Indeed one of the requirements for muscle growth is the need for variation in stress and high repetition training can fatigue muscle fibres and cellular elements that are not trained with heavier loads. One final consideration is the dietary factors involved in building muscle and losing body fat. Hypertrophy of muscle is very dependent on sufficient calories and adequate nutrition to ensure optimal muscle growth. Conversely kilojoule intake must be less than expenditure to lead to reduction in body fat levels. If either of these factors is not given due consideration in the overall training plan then the goals of building lean body mass or reducing body fat will be more difficult to achieve.
The more you workout, the more you will grow
Working out for hours a day leads to overtraining; the body cannot sufficiently recover between workouts. Weight
training leads to micro tears in the muscle. Tearing the muscle is only half of the battle when increasing muscle
tissue. If the muscle is over-trained and not left to heal the outcome is ultimately zero growth and possibly even a
loss in tissue. Think of the agonizing pain the quadriceps have after a serious squat session. If that same session
were to be performed before the muscle rebuilds the tissue it will only tear it more, hindering the growth of more
muscle.
Some fancy exercise machine burns more calories than any other exercise.
One thing that many people seem to be confused about is how many calories are expended during different types
of exercise. Don't be fooled by this stuff! Here's the bottom line - caloric expenditure is directly related to the
amount of effort an activity requires. In general, the more difficult it feels, the more calories you burn. The easier it
feels the fewer calories you burn. Do not pay attention to how fancy or expensive the equipment is; the harder
you work the more calories you burn.
You shouldn’t perform resistance training until you get down to your ideal body weight.
Many women in particular, feel that adding muscle to an overweight physique will make them look even fatter.
They mistakenly try to diet their way to fat loss while avoiding weight training. The fact is, weight training helps to
promote fat loss. Muscle mass increases your metabolic rate, which directly aids in the burning of fat as fuel.
Studies have shown that for each pound of muscle added to your body, you burn an additional 30 to 50 calories a
day at rest. Moreover, the calories burned are more apt to come from fat rather than glycogen stores. Thus,
weight training is one of the most important activities that you can do to help to lose body fat, arguably even more
important than cardiovascular exercise.
I am too old to lift weights
It doesn’t matter if you are 20 or 90, every person benefits from some type of strength training at any age. The American College of Sports Medicine recommends weight training for women and men over the age of 50. Muscles deteriorate over time if they are not used yet the condition is reversible. In fact, without exercise, we could lose 3-5% of our muscle mass per decade after age 40, what experts call sarcopenia. This loss of muscle doesn't just cause weight gain, but it also contributes to reduced functionality and strength. In fact, the risks associated with not exercising and lifting weights are much greater than a safe, effective strength program.
Other benefits include:
Better functioning Improved balance and coordination Greater strength and flexibility Weight management More confidence Lower risk of falling down
Weight training with free weights is much more effective than with machines.
For the purposes of general fitness, muscle toning, and weight loss, it doesn't matter; particularly for a beginner.
For a beginner it is important for them to do whichever they are most comfortable with and are most likely to do
on a regular basis.
.
While machines are not terrible, free weights call your stabilizer muscles into play so that you end up expending
more energy calories) and using your core muscles with every repetition.
Machines are great for isolating muscle, but they often allow for the use of momentum for “lazy” trainers.
So while incorporating machines into your workout isn’t an awful thing, all your exercises should not consist of
machine-use alone.
You burn more fat if you exercise on an empty stomach.
Exercising on an empty stomach does not affect how you lose weight. In Fact, it may hinder it if you don't have
the energy to exercise. You should at least drink a glass of juice prior to your workout if you're exercising in the
morning.
You should always do your weight training just before your aerobic exercise
session because you burn more fat that way.
The order in which you exercise does not affect how you lose weight. It is usually recommended to weight training
just after your aerobic exercise (such as walking) simply because your muscles are warm and supple and much
less prone to injuries.
You will burn more calories jogging a kilometer than
walking a kilometer.
Walking is an extremely efficient way for humans to move around. With straight-
ish legs and a reasonably level centre of gravity, you’re bit like a bunch of
swinging pendulums with good momentum, especially when you include your arms.
Running requires a lot more energy than walking: you’re effectively jumping from one foot to the other, raising and
lowering your centre of gravity far more than walking. Think more like a bouncing ball than pendulums.
In fact, running consumes around 40 to 50% more gross calories, or twice as many net calories per kilometer
than walking. Thus, you'll burn more calories in a given period of time if you're jogging.
When you run a kilometer, you're burning mostly sugar, or carbohydrates, which is how your body gives you fast
energy in bursts. When you walk a mile, it gives your metabolism time to switch from burning carbohydrates to
burning fat."
RESISTANCE TRAINING
TYPES OF RESISTANCE TRAINING
Pin-Loaded Expensive
Easy to use
Good for beginners / low skill levels required
Do not require a great deal of stabilisation
Time efficient Do not suit those who are extremely tall or short
Free Weights Inexpensive
Untidy
Need greater skill levels
Greater stabilization required
Potentially more functional
Do they create more muscle than machines?
Hydraulic Machines Great for beginners with poor motor skills
Used mainly in circuits
No eccentric contractions
Accommodating Resistance A specific form of pin loaded machine
Attempts to reduce the effects of “sticking points” by creating changing resistance based on the angle of a joint
Other Forms of Resistance Body weight
Water
USES OF RESISTANCE TRAINING
General strength
Improve Bone density
To assist with the weight loss process
Improve body Composition
Body building
Injury rehabilitation
Body Building
RESISTANCE TRAINING VARIABLES
Repetition: A single movement of an exercise in both concentric and eccentric phases
Set: A group of repetitions
Rep Range: A pre-determined range of repetitions to be performed during the set. This makes it easier to reach “muscular failure” and make every set count
Work Load: The amount of weight or resistance used for the exercise. This should be chosen according the
repetition range
Frequency: The number of resistance training sessions to be performed per week
Rest between Sets: The time taken to recover between sets. This period should be relatively brief as muscle
can regain 50% of creatine phosphate in 30 seconds and up to 70% of its exhausted strength in 10-30 seconds. Obviously the needs analysis will help dictate the rest between sets, but for general hypertrophy training a work to rest ratio of 1:1 is very common.
Exercise Selection: Exercises should be selected on the basis of their suitability to the desired outcomes of
the program. But in the general fitness world it is imperative to keep things simple. Other points to consider include: Client skill level Client injuries Exercise Safety Agonist /:Antagonist muscular balance Large muscle to small muscle balance
Exercise Order: Larger muscle groups before smaller muscle groups Complex / compound exercises before smaller isolation exercises Exercises requiring the most stability before those requiring less stability Be aware of the effect of fatigued postural and minor linkage muscle groups
Major Muscle Groups Glutes/hamstrings/Quads Upper back (lats, traps, rhomboids post deltoid) Chest & Anterior shoulder
Linkage Muscle Middle deltoid Triceps Biceps Calves
Postural Muscles Abdominals Lower back
All basic programs in modern resistance training should therefore follow the basic pattern of Leg, Upper Back, Chest/Shoulder and then additional exercises for linkage muscles (if these are required) or postural muscles.
FUNCTIONAL TRAINING Functional exercises promote useable strength that is relative to daily activities to enhance quality of life and promote maximal performance. Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. Exercises should replicate daily or sporting activities in terms of types and direction of applied forces on the body and its joints; utilization of appropriate stabilizers and assistant muscle groups; and co-ordination of relevant muscles & joint movements. This is referred to as specificity.
What Are Compound Exercises? Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Compound exercises replicate functional movement patterns in terms of joint actions, applied joint forces and muscle recruitment patterns. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.
Examples of Compound Exercises
squat lunge dead lifts shoulder press lat pull-downs push ups chest press
What Are Isolation Exercises?
Compound exercises replicate functional movement patterns in terms of joint actions, applied joint forces and muscle recruitment patterns. Isolation exercise train individual movements not produced in everyday life.
Isolation exercises work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension. These exercises are often performed with the commercial weight machines found in health clubs. The idea is to isolate one muscle group and move from one machine to the next until you "work" your whole body. Isolation exercises are frequently used in physical therapy clinics and rehab centres in order to correct a specific muscle weakness or imbalance that often occurs after injury, illness, surgery or certain diseases.
Why Use Isolation Exercises?
Isolation exercises are often recommended to correct muscle imbalance or weakness that often occurs after an injury. Isolating a specific muscle is sometimes necessary to get it to activate and increase its strength. Often, after an injury, a muscle becomes weak and other muscles compensate for that weakness. If you never retrain the injured muscles to fire properly again, it may set up a biomechanical imbalance that is difficult to correct.
Even if your weakness isn't noticeable because other muscles are compensating, imagine how much stronger you would be if all the muscles were firing at maximum contraction. That alone is a good reason to occasionally do isolation exercises.
Another reason to perform specific isolated exercises is to increase the size or bulk of a specific muscle group. If you want big biceps for your spring break beach vacation, you'll probably want to add some bicep isolation work to your regular exercise routine.
Examples of Isolation Exercises
bicep curls tricep kickbacks lateral raises front raises rope pull-downs leg extensions hamstring curls calf raises
The Benefits of Compound Exercise over Isolated Exercise Using more muscle groups means:
means more calories burned during exercise. simulates real-world exercises and activities. allows you to get a full body workout faster. improves coordination, reaction time and balance. improves joint stability and improves muscle balance across a joint. decreases the risk of injury during sports. keeps your heart rate up and provides cardiovascular benefits. allows you to exercise longer with less muscle fatigue. allows you to lift heavier loads and build more strength Increases neurological activation allowing more motor units to be activated Higher hormonal response – more HGH & testosterone released placing the body in an anabolic
environment.
RESISTANCE TRAINING METHODS / STYLES
1. SID – Standard intensive depletion Repeated sets of 8-12 repetitions to total or near muscular fatigue
2. SID Forced Reps The same as SID with a spotter or trainer giving some concentric assistance at the point of MMF momentary muscular failure
3. SID Super Sets
The term super sets simply relates to 2 exercises being performed one after another with no rest. However the selection of these exercises is critical.
a) 2 opposing muscle groups: bench press followed by seated row will save time and make the client work hard but not necessarily assist with strength or muscular gain
b) 2 compound exercises for the same muscle group: bench press followed by push ups will put more stress on the target muscles and assist with strength and muscle development, but maybe the cardio vascular system or a linkage muscle like triceps may become a limiting factor
c) An isolation exercise followed by a compound exercise for the same muscle group (Pre-fatigue Principle): db fly followed by bench press will put more stress on the target muscles and assist with muscular development, but not so much strength. The concept eliminates linkage muscles being the weak link.
4. SID Drop Sets At the point of MMF drop the load by 10-20% to allow 2-3 more repetitions so as to allow the target muscles to spend more time under maximum stress. All of the above methods are generally designed as high intensity hypertrophy methods. They will normally use sub-maximal loads of 60-80% of 1RM Thus they often require less volume of training and save time
5. Heavy Sets In rep range 4-6, 2-4 or anything else under 4; Repeated sets (upwards of 4 plus warm ups) of big compound movements at 90% 1RM with 2-3 minutes rest between sets
6. Negative Accentuated As for the above heavy sets except the trainer or spotter applies additional external force during the eccentric phase of the movement. Based on the fact that the body has greater eccentric maximal strength than concentric maximal strength
7. Rest Pause A single rep is performed with a load of 95-100% 1RM. After 10 seconds rest another rep is performed. After another 10 seconds rest another rep is performed then after 10-30 seconds a forth and final rep is performed.
8. Negative Only Supra-maximal
A supramaximal load of 125-150% of max is lifted into position by external trainers or spotters. The client then completes the eccentric phase of the movement only with great control. This can be repeated 4-6 times. The external trainers or spotters must be highly experienced.
The last 4 methods are examples of high intensity strength or neural / nervous system training. They utilize maximal loads of 90% to 150% of1RM. They should only use complex compound exercises and will often require 1-3 warm up sets in preparation for each exercise.
WARM-UPS & COOL-DOWNS
Depending on who you talk to, or what text you read, you may have heard some conflicting opinions on the necessity and type of warm-up and cool down activities. I think we all agree in principle that a warm-up is a period of lesser or sub-maximal activity preceding a training bout or exercise of a more intensive nature. A good analogy is that of the high performance formula one car. To prevent engine stall (sub-standard performance) or lack of grip from cold types (injury) formula one cars always complete a warm-up lap before the race starts.
Historically warm-ups have had 2 main problems:
1. Length of time (decreasing available work out time) and 2. Lack of specificity to the training bout, e.g. doing 5mins on the bike before starting on the bench press.
Thankfully we have amended these problems and a good warm-up should therefore be:
1. ADEQUATELY LONG (maximum 10 mins, including stretches) and 2. SPECIFIC TO THE ACTIVITY (e.g. body weight push-ups before bench press)
Note: It is very rare for a person to injure themselves in a graduated, appropriately difficult work out, because they did not warm up properly.
Physiologically, the benefits of warming up include:
1. Ability to do physical work improves with an elevated body temperature. (Important for strength & power activities)
2. Oxygen flows more freely and is released better from haemoglobin at elevated body temp. 3. Increased body temperature decreases internal viscosity, making skeletal muscle move more freely. 4. Muscle contraction is faster and more forceful at higher temperatures. 5. Nerve receptors and impulses are more sensitive at higher temperatures. 6. Warm-up increases blood flow, thereby increasing supply of oxygen and nutrients to exercising muscles,
and a faster removal of waste products like lactic acid. 7. Warming-up shifts blood flow from organs to skeletal muscle. 8. Cardiac output increases following a warm-up. This means an increased blood flow to working muscle
and improved R.O.M about the joint. ANOTHER BENEFIT IS THE PHSYCHOLOGICAL READINESS FOR A WORKOUT / SPORTING ACTIVITY THAT OCCURS DURING A WARM UP. PLAYERS SHOULD BE READY TO SPRINT IN ALL OUT EFFORTS AT THE OPENING BOUNCE. THERE NEEDS TO BE AN IDEAL STATE OF AROUSAL (NOT TOO LOW –UNDERAROUSED AND NOT TOO HIGH – HYPERAROUSED AS THE OPTIMAL LEVEL OF AROUSAL LEADS TO BEST PERFORMANCE.
The Warming Up Process 1. General movement using as many muscle groups as possible. 2. This does not have to be specific to the activity about to be performed. e.g. Bike, Step-ups, Boxing,
Skipping, Push-ups 3. Brief stretch of major muscles. 4. Don’t spend too long stretching, as a lack of activity will cause a drop in core temperature. 5. Specific movement. 6. Movement at a lesser level of what is about to be performed. e.g. Push-ups for Bench Press, OR Light
Bench Press The above process should take somewhere between five and ten minutes. Also take into account the following;
1. The more intense the workout, the more detailed the warm-up needs to be in specificity, complexity and length of time.
2. Most resistance training workouts have an in built warm-up component to them. 3. Intense running, jumping or sprinting activities must have a solid warm-up preceding them which is
specific in nature. e.g. - Skipping (2 minutes) - Stretch statically (2 mins) - Run throughs (x 3) - Stretch statically and low level dynamic (2 mins) - Run throughs (x 3) - Stretching (Dynamic) -Commence training
CORRECT LIFTING TECHNIQUE
As with any form of physical activity, there is always an element of risk. Proper program design and supervision will ensure that this risk is minimised while still gaining the maximum benefit from the training session. The following are a number of guidelines to assist in maintaining a safe and productive workout.
Perform exercises through a full range of motion.
Muscles and joints are designed to have particular functional ranges of motion and can usually tolerate loads through these movements. Weight training exercises should be performed through the full movement to ensure that the normal joint functioning is maintained. The exceptions to this are when a postural or functional abnormality places the client in a position of risk or with specific exercises loading the joints and muscles in potentially harmful positions.
Maintain good posture throughout the lift
Every force that acts upon the human body is ultimately transferred through the spine and core. It is critical when loading the body with some type of external force that the posture is maintained with activation of the core stabilisers in order to minimise any adverse effects on these structures. From a neurological perspective it is also vital that normal posture becomes an automatic function when the body is being subjected to movement and stress. Developing abnormal movement patterns in the gym becomes a habit that is transferred to everyday activities.
Maintain control of the movement on both the concentric and eccentric phase Maintaining control of the movement in all phase of lifting will serve to minimise potentially harmful stresses on muscles and joints but also ensure that the muscles being trained will receive more stress and hence benefit from the exercise. Prescribing specific speed for of movement has many benefits already outlined plus it can aid the client in concentrating on the exercises itself. There may be occasions where an explosive speed of movement has been prescribed but even with this the lifter must maintain correct technique at all times to maximise safety.
Breathe out in a controlled fashion with exertion (the concentric phase)
Maintaining breathing patterns is important during all forms of exercise to ensure both the safety and comfort of the client. However care must be taken to either hold the breath during the lift or to breathe out too forcefully thus collapsing the thoracic cavity and weakening the stability of the trunk.
A simple memory reminder for the client, particularly the beginner, is to breathe out with effort. Since this is normally the concentric or lifting phase of the exercise and in on the concentric phase, it serves to remind them to keep breathing and keep to a regular pattern by breathing in on the eccentric portion of the lift.
TYPES OF STRETCHING
Why stretch?
Stretching exercises encourage lengthening of your muscles and their associated tendons, and oppose the shortening and tightening of muscles that can occur immediately after vigorous exercise, and as a product of ageing and inactivity. A sedentary lifestyle that involves long periods of sitting or driving can cause muscles to shorten and tighten which can lead to pressure on nerves and pain.
By its effect of lengthening muscles, stretching promotes flexibility, that is, the ability to have a full range of motion about your joints.
Studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that, although pre-exercise static stretching does improve flexibility, it does not appear to prevent injury during exercise.
Important: stretch only when your muscles are warm, as cold muscles are more likely to tear.
Static Passively taking a muscle/s to the point of first resistance and holding the position for at least 20 seconds
Proprioceptive Neuromuscular Facilitation (PNF) / Contract Relax (C-R) Technique in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion
Ballistic Using the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion (ROM)
Dynamic Using the force production of a muscle and the body’s momentum to take a joint through a full range of functional movement patterns
POSTURE & RESISTANCE TRAINING
What is posture? Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Ideal posture is essential for optimal human movement and performance. Upright posture is the normal standing posture for humans. If upright posture is correct, minimal muscle activity is needed to maintain the position.
Alignment of musculo-skeletal system
Static posture: posture when stationary
Dynamic posture: posture when moving
Did you know??
You are taller in the morning than you are in the evening – this is due to temporary, daily
compression of the intervertebral discs. Amongst other factors, gravity also causes these
disks to compress over time. People shrink between a quarter of an inch and five inches
every decade after 40
Why is it important? Keeps bones and joints in the correct alignment so that muscles are being used properly.
Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
Decreases the stress on the ligaments holding the joints of the spine together.
Prevents the spine from becoming fixed in abnormal positions.
Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Prevents strain or overuse problems.
Prevents backache and muscular pain.
Contributes to a good appearance.
Protects and maintains integrity of body’s vital organs and systems
Allows efficient movement and function
Brain attempts to maintain eyes, ears and teeth in same plane
Body will compensate if one segment of the chain is not in proper
alignment
May predispose client to dysfunction or be result of dysfunction
Implications of poor posture Abnormal or poor posture occurs when your body isn’t receiving proper support in its struggle against gravity. A small imbalance in one area, be it the head, shoulders or hips can dramatically affect other areas of the body. Faulty posture increases stress on muscles, ligaments and joints. This increased stress leads
to muscle fatigue/overuse and joint wear (arthritis). Overtime your body and brain may make some compromises on what’s best for you by favoring short-term positions (slouching, adapting to avoid painful movements) that feel good, but can lead to increased postural problems later on. The longer inappropriate postural positions are maintained, the more likely they are to become your standard way of sitting, standing, walking or sleeping.
Body will compensate if one or more segment/s of the chain is not in proper alignment
Can lead to pain, dysfunction and breakdown in numerous systems of the body
Resistance training adds external loads to the body
Therefore optimal postural alignment should be considered the foundation on which safe and effective exercise prescription will occur.
Optimal posture can be considered as the position in which the body is most effectively able to absorb and produce force while maintaining structural integrity.
CONCEPTS IN CORE CONDITIONING
Abdominal muscles have traditionally been trained for aesthetics, not necessarily for function and most commonly used exercises have focused on flexion based movements such as sit-ups and crunches
Perception that multiple repetitions would burn fat specifically in the abdominal area (spot reduction myth)
Now developing a greater understanding of role of all abdominal muscles
Every force that acts upon the body is transmitted through the spine and there is a critical relationship between the function of the abdominals and the function of every other muscle in the body
Therefore strong and functional abdominal and lower back musculature is not only aesthetically pleasing it is vital to well being
Injury and/or incorrect training can lead to a multitude of problems that can be exacerbated by continued poor exercise form or choice of exercise, in particular related to lower back pain and postural degeneration
Limitations with repetitive flexion movements on floor o No need for stabilisation o Overuse / improper use of flexor muscles disrupting flexion movement patterns o Overtraining of flexion motor patterns o Shortening of muscles / connective tissue adding to forward head posture o Non-functional to work / sport / everyday life o In fact forward flexion of the spine teaches the body to hunch forward, the exact problem that
most people who work in an office have today!
Recent research has shown we need an increased emphasis on Core Musculature specifically the role of Transversus Abdominis (TvA) in stabilisation of the spine. Clients with low back pain (LBP) tend to have weak or inactive TvA and multifidus)
Particular exercises designed to recruit TvA are effective in increasing subject’s ability to fire this muscles thus aiding in spinal stabilisation and reduction of LBP
Various training methods and techniques designed to increase awareness and activation of the TvA to stabilise the core
o Abdominal bracing (pull belly button into spine) o Swiss balls o Pilates
TvA ACTIVATION / SUPINE BRACE
Instructions Assume a prone position on a hard surface, knees bent at 90o
Place a hand or tips of both fingers under the lower back at the level of the umbilicus (belly button)
Activate Transverse Abdominis (TvA) by drawing the belly button in towards to spine
Activate other abdominal muscles (IO / EO) by pushing out against drawn in TA and feel for activation of multifidus by swelling of back muscles
Maintain a steady pressure while breathing normally
Hold position for required time
Teaching Cues
Pull belly button into spine
Push out / bear down against stomach muscles Feel for muscles working
Relax everything else and breathe normally
Common Errors Tilting pelvis out of normal position
Pushing too hard / too little into hand
Tilting pelvis with hip muscles / excessive RA recruitment
Using thoracic / scapula muscles to stabilise
Holding breath
Strong contractions of gluteus maximus
PRONE BRACE
Instructions Assume a face down position on a firm surface, elbows under shoulders, body balanced on knees / toes
With body in correct postural alignment, activate TvA and hold in position for required time
Teaching Cues Switch on TvA
Hold good posture
Breathe
Common Errors TA not on, belly hanging out
Hips up in air
Hips / lumbar spine sagging
Excessive thoracic kyphosis, scapulae not positioned
Head looking up or down
SPLIT PROGRAMS The next progression from the total body program performed three times per week involves changing the frequency or amount of exercise being performed. Often the program is designed to train different body parts on different days. This is commonly known as a split program. Splitting the workout into different body parts on different sessions has a number of benefits:
1. Allows a greater volume of work higher level of intensity to be performed on each body part 2. Allows more recovery for each body part 3. Allows exercise session to be of a shorter duration 4. Allows concentration on weaker body parts 5. Allows programming of other activities (eg. sports training, CV activities) whilst minimising potential
effects of fatigue
The most basic split program is to separate the upper and lower body into two workouts. Athletes who have a high volume of training using their legs often use this type of split since it allows them to schedule leg training alone without interfering with the demands of their sport. One limitation is the high volume of exercises on upper body day. Day 1: Upper Body Day 2: Lower Body Another common type of split programs is based on the concept of training the pushing muscles groups (chest, shoulders, and triceps) together along with the pulling muscle groups on the other day (back, biceps). Day 1: Chest / Shoulders / Triceps Day 2: Legs / Back / Biceps These training splits allow the client to train 2 consecutive days and have the weekend free for recovery and other activities. This would lead to a training format of: Monday: Day 1 Tuesday: Day 2 Wednesday: Rest Thursday: Day 1 Friday: Day 2 Saturday: Rest Sunday: Rest
Split Program (3 Day) A further advanced training split involves dividing the body part over three days as outlined below. W/OUT1: Chest / Shoulders/ Triceps W/OUT2: Legs / Posturals W/OUT3: Back /Biceps The benefits of a split program include: Training of one large and one smaller body part together Shorter, more intense training sessions More rest for larger muscle groups over the training cycle since they take longer to recover. Works smaller muscle groups more since they recover faster
PERIODISATION
Periodisation is the organized, systematic planning of training originating in communist bloc countries in 1950’s and 1960’s. however theories on periodisation were proposed in 1920’s and 1930’s and the ancient Greeks were reported to undergo period of organized training prior to the Olympics and sports festivals. The purpose of periodisation is to allow athletes to attain optimal performance or ‘to peak’ at a specified time or competition. This is achieved by the manipulation of program variables at specific times, dividing training into smaller phases, and each having a different emphasis. Periodisation is based on the premise that the body will not continue to adapt if the same stimulus is constantly applied. To do so would lead to either poor performance because the body is not being challenged or to
overtraining and injury, because the stress is constant on the body. In addition it is physiology difficult to train all fitness components at the time. The prime consideration of periodisation is the inverse relationship between the volume (amount of training) and the intensity (how hard training is). The key factor for performance improvement is the intensity of training. This is directly related to the Overload Principle that as its central component to increase performance, to make the organism work harder. By changing the volume and intensity in a controlled and planned manner training goals can be achieved in a much more specific manner and with a greater level of control over the outcome. In general terms the training plan is divided into three main phases: Preparation Competition Transition In the typical ‘gym’ or recreational setting clients are general not competing and will generally use the following training phases or blocks. Conditioning Phases – obtaining a general base of all components of fitness Growth Phase – Focusing on muscular hypertrophy Neural Phase – Focusing on muscular strength Recovery Phase – A rest from doing weights or even going to the gym Weight Loss Phase – A phase heavily weighted towards burning body fat
THE MECHANICS OF EXERCISE PROGRAMMING
PUTTING IT ALL TOGETHER FOR BASIC CLIENTS As a fitness (gym) instructor / personal trainer there are a number of philosophies myths and theories that combined with basic exercise science and genuine client needs that go towards making up exercise programs. Some of the questions you may have to ask yourself include:
How much time does my client really have to train in the centre
From the needs analysis what are the most important energy systems, components of fitness and muscle groups
How often should a high intensity stimulus of weight training be applied
How long does the muscular, nervous and hormonal systems take to recover
What exercises are best?? …. Does this matter
What are the skill levels of the client
In the gym setting what does periodisation really mean – why do we change the training program
How long does it take a client to learn a new skill before they can achieve results
What parts of the program need to be changed and why am I changing them
Does the philosophy I use have any scientific credibility
Should C.V work come first or last
How can I make the program more time efficient
Am I teaching my client how to use the program correctly At the end of the day writing programs is BORING as most people never reach the dizzy heights of wanting advanced programs for strength and size any way. We can’t change the shape of people’s bodies – only they can….. and what we write on the card does not make that much difference. It is how well we educate the client to train on their own in combination with how well we train them and modify their lifestyle that gets the results
All programs are born from the “seed”
BEND AND EXTEND PULL PUSH
STABILIZE & ROTATE
These are the most basic movement patterns that we perform in every day life.
THE BASIC RULES OF RESITANCE TRAINING PROGRAMMING ARE:
BIG-SMALL COMPOUND & FUNCTIONAL ARE BEST BUT SKILL LEVEL
AND NEUROMUSCULAR FACTORS (EVEN EQUIPMENT) MAY AFFECT THE EXERCISE SELECTION
MAINTAIN AGONIST TO ANTAGONIST MUSCLE GROUP BALANCE
MAINTAIN THE BALANCE OF SETS FOR LARGE TO SMALL MUSCLE GROUPS BEWARE THE EFFECT OF FATIGUES LINKAGE &
POSTURAL MUSCLES
CHOOSE THE CORRECT R.T STYLE (SID, REST PAUSE ETC)
POSTURAL WORK LAST At advanced strength and conditioning levels for athletes some of this may change but these rules work for recreational athletes with normal aims and objectives
Program Templates Writing programs should not require you to “think” too hard – they fall into 6-8 basic templates Template 1 – BEGINNERS SEED 1CL, 1CB, 1CC 10-15 RR OR 8-12 RR As a beginner there may need to be a leg curl to balance quads to hamstrings?? Template 2 – 2X2X2 2CL, 2CB, 2CC/SH ANY REP RANGE Template 3 – 2X2X2 + LINKAGE MUSCLES add some med deltoid, bicep or tricep 8-12 RR Template 4 – 2WAY SPLIT Legs back bicep postural / chest should tricep Max of 15-20 sets per day 8-12 RR Template 5 – HIGH INTENSITY TIME EFFICEIENT FULL BODY Use supersets and drop sets similar to T3 for a 20 minute RT session 8-12 RR Template 6 – HIGH INTENSITY HYPERTROPHY = T4 with super sets and drop sets keeping the RT sessions to under 25-30 min 8-12RR Template 7 – ADVANCED 3 AND 4 WAY SPLIT ROUTINES Only used for people who want exceptional muscle growth who have developed through the progressions 8-12RR Template 8 – STRENGTH TEMPLATE Using either template 1 or 2 this program uses Max styles like rest pause in a rep range normally less than 4-6. Must use the most compound functional exercises available as we train movements not muscles for strength. This is often referred to as neural or nervous system training. There can still be some hypertrophy but the program is more specific to the development of maximal strength. 90%+ 1rm
KEY CL – COMPOUND LEG CB – COMPOUND UPPER BACK CC – COMPOUND CHEST CC/SH – COMPOUND CHEST OR SHOULDER RR – REP RANGE RT – RESISTANCE TRAINING
LET’S LOOK AT A FULL EXAMPLE Standard beginner client, has been walking 2-3 times per week, wants to lose weight & tone up but can only come in 2-3 times per week max 50 minutes Main energy system / component of fitness C.V but weight training will help increase size for cosmetic purposes and metabolism SESSION 1 C.V WORK 30 MINS RT 15 MINS STRETCH 5 MINS SESSION 2 REPEAT ABOVE SESSION 3 IS A BONUS BUT IF THEY DO MAKE IT A GROUP CLASS OF CV ACTIVITY For the RT template simply use t1 or if the client had some experience maybe t2 Why was there no bi/tri work required? __________________________________________________________________________________________ YOU COULD ALSO TRY THE FOLLOWING SESSION 1 CV 40 MIN STRETCH 10 MIN SESSION 2 CV 15 MIN RT 25 MIN STERTCH 10 MIN SESSION 3 BONUS CV SESSION WHAT HEART RATE RANGES ARE REQUIRED?? OTHER HINTS
For advanced programs choose a variety of movement patterns eg for back use shoulder extension and adduction or even horizontal extension
Think about your core list of exercises and how they best be used to develop advanced skills using more postural stabilisation
You only have 30 minutes normally to take a client through a program
CV work is probably best done at the end as it allows all energy to go to RT but for most clients in does not really matter and it is often time efficient to do it at the start and stretch between sets
Super sets are an issue to themselves the pre-fatigue method works and compound to compound super sets can also work particularly for upper back exercises
Educate your clients on fact not fallacy – females should not be doing 3 exercises for their triceps to tone up
If you don’t believe in isolation exercises be consistent to your philosophy
These are not advanced programs. We will look at those in more detail later in the course.
PROGRAM SCENARIO’S
A) Female 35years old, has done little exercise for 10 years and is worried about her waist and hips. Her body fat is 28-32%; she lacks confidence and wants to improve her body shape and confidence.
B) Young body builder 21 years old, has used his own d/bells at home and read body building magazines for
advice for 3 years of weight training. He is stagnating and wants you to help with his program to put on muscular size.
C) Female 35years old, has done little exercise for 10 years and is worried about her waist and hips. Her
body fat is 28-32%; she lacks confidence and wants to improve her body shape and confidence.
D) Young body builder 21 years old, has used his own d/bells at home and read body building magazines for advice for 3 years of weight training. He is stagnating and wants you to help with his program to put on muscular size.
E) Obese man of 45 years, need to lose his beer gut. Waist measurement 123cm and hips 120cm.
F) Teenage boy aged 16. Wants to get stronger and fitter for football season. He is running 3 times per
week in off season and doing push-ups every night at home. He is getting shin pain during running sessions. Footy training starts in 6 weeks but he wants to train every day up until then to be in tip top shape for footy – he is an on-baller.
G) Corporate hi-flyer. Limited by busy schedule promises to come to gym 2 times per week at lunch time.
Has trained before and twice per month gets out on the bike on Sunday. We wants to improve stringy and cardio-vascular fitness
H) Male aged 30 – been going to gym for 8 years. He has entered a bench press competition and he aims to
lift 110kg for 1RM. He currently has a best of 85kg. For the past 6 years he has been doing a 2 way split 4 sets of 10 reps. Help him bench 110kg!
I) Female aged 28 is 12 weeks pregnant. She has been doing pump and gym for 3 years and is fit and
healthy; body fat 20-22%. She is adamant she doesn’t want to get big muscles but wants to keep in good shape and be as strong as possible for the birth
RESISTANCE TRAINING EXERCISE LIST
LEG EXERCISES Barbell Squat Movements: Hip extension
Knee extension
Muscles: Gluteus Maximus
Hamstrings Quadriceps
Teaching Points: Feet hip width apart
Heels down
Looking straight ahead with chin in
Bar resting on traps
Hips break first pushing back towards an imaginary chair
Maintain pressure through abdominal wall Tips of the Trade: 1. Foot Spacing: A narrow stance shifts the focus to the out quadriceps (vastus lateralis) and abductors
(tensor fascia latae). A shoulder-width stance targets the whole thigh. A wider stance places more emphasis on the inner quadriceps, adductor muscles and sartorius.
2.. Range of Motion: As the weight is lowered, stop when the knees are at a 90-degree angle and the
thighs are parallel to the floor. Squatting below parallel increases the risk of knee and spine injury.
Variation: Front Squat: Performing the squat with the barbell held across the front of the shoulders shifts the emphasis to the quadriceps and away from the gluteals. The front squat poses a higher degree of difficulty and requires lighter weights.
Dead Lift (B/Bell or D/Bell)
Movements: Hip extension
Knee extension
Muscles: Gluteus Maximus Hamstrings Quadriceps
Teaching Points: Hold the B/Bell close to the body
Or
Hold D/bells by the side
Otherwise as the squat except there is a greater focus on thoracic spinal alignment.
Lunge Movements: Hip extension Knee extension
Muscles: Gluteus Maximus
Hamstrings Quadriceps
Teaching Points:
Stable body position- spine in neutral
Push body straight up
Push through front heel
Front foot heel on floor, rear foot toe on floor with little weight bearing
Tips of the Trade: 1. Trajectory: A shorter step (lunge) targets the quadriceps. A larger step places the emphasis on the gluteals and hamstrings. 2. Body Position: As you lunge forward, body weight should be placed on the leading leg. Torso needs to
be kept upright, with back straight. 3. Range of Motion: During the lunge the knee should bend 90 degrees, with the thigh parallel to the floor. 4. Resistance: The lunge requires a lighter weight than most other leg exercises. Using a weight that is too
heavy may cause pain in the kneecaps. Variations:
Barbell Lunge: Instead of holding two dumbbells at arms’ length by your sides, rest a barbell across your shoulders. Compared to barbell lunges, dumbbell lunges make it easier to maintain balance.
Walking Lunges: Instead of returning to the same start position, do lunges walking. Perform lunges by alternating legs, so that you are able to walk the length of the gym floor (or a parking lot or field).
Leg Press / 45 degree Leg Press
The leg press is a fantastic mass builder.
Unlike the squat, the leg press takes a
tremendous amount of pressure off the lower
back and keeps the pressure on the front of the thighs.
Movements: Hip extension
Knee extension
Muscles: Gluteus Maximus
Hamstrings Quadriceps
Teaching Points:
Position body in machine so that lower back is in normal posture
Position feet shoulder width apart, keeping hips knees and toes in natural alignment
Keep lower back in neutral position against seat
Hips, knees and toes in alignment
Push through whole foot not toes
Straighten legs completely BUT don’t lock them out forcefully
Tips of the Trade: 1. Foot Position: Placing your feet low on the footplate emphasizes the quadriceps. Positioning your feet
higher on the footplate switches the focus to the gluteals and hamstrings.
2. Foot Spacing: Placing your feet shoulder-width apart targets the whole thigh. A wider foot spacing
places more emphasis on the inner quads (vastus medialis), adductor muscles and sartorius. Placing your feet closer together shifts focus to the outer quadriceps (vastus lateralis) and abductors (tensor fascia latae).
3. Body Position: The angle your torso makes with your legs influences muscular focus and the amount of
stress through your lower back. When the angle between the seat and backrest is 90 degrees, emphasis is placed on the gluteals and hamstrings, but this acute angle places more stress on the lower back. If the backrest is tilted lower toward the floor, the torso leans back; this places less stress across your lower spine and places more emphasis on the quadriceps.
4. Range of Motion: Stopping a few degrees short of full lockout at the top keeps tension on the quadriceps.
Leg Extension
The leg extension is a great isolation exercise
for the quadriceps muscle.
Movements: Knee extension
Muscles: Quadriceps
Teaching Points:
Position body so knees are opposite pivot point of machine, leg pad is just above the ankle joint, and back is in neutral position on seat
Keeping upper body stable, contract quads to extend leg until fully straight
Keep the toes dorsi flexed (pulled up towards shins) throughout the movement
Tips of the Trade: 1. Foot Position: Pointing toes directly upward hits all sections of the quadriceps equally. Pointing the toes
inward internally rotates the tibia to target the inner quadriceps (vastus medialis). Pointing the toes outwards externally rotates the tibia to hit the outer quadriceps (vastus lateralis).
2. Body Position: Adjust the backrest so that the back of the knee fits snugly against the front edge and
the whole thigh is supported. Leaning the torso backwards or raising the buttocks off the seat extends the hip joint stretching rectus femoris, making this section of the quad work harder during the exercise.
3. Range of Motion: The arc of motion should be approximately 90 degrees. Forceful contraction of the
quadriceps should occur at the top when the knees are fully straight. To avoid excess stress on the patella, the knees should not bend beyond 90 degrees.
Lying Leg Curl The leg curl is a great isolation exercise for the hamstrings.
Movements: Knee flexion
Muscles: Hamstrings & Gastrocnemius
Teaching Points:
Position body face down on the machine so that knees are opposite pivot point of machine, leg pad is just on the Achilles Tendon, and back is in neutral position
Stabilising the body on the machine, begin the movement by curling the pads towards the gluteals, keeping toes dorsi flexed
Curl the weight as high as possible keeping lower back in neutral position
Lower the weight under control until leg is fully extended
Tips of the Trade: 1. Foot Position: Pointing the toes straight targets all three hamstring muscles. Pointing the toes inward
emphasizes the inner hamstrings (semimembranosus and semitendinosus). Pointing the toes outward focuses effort on the outer hamstrings (biceps femoris). Keeping your ankles bent at 90 degrees (dorsiflexed) minimizes contribution from the calf muscles and helps to isolate the hamstrings. Pointing the feet (tiptoe position) allows the calf muscles to participate in the exercise.
2. Body Position: The padded surface of most machines is angled at hip level, bending the torso forward
slightly. This position tilts the pelvis and stretches the hamstrings, helping to isolate the muscles. 3. Range of Motion: The knees should be bent as far as possible during the upward phase. On the
downward phase you should stop a few degrees short of full extension at the bottom. This keeps tension on the hamstrings and minimizes stress across the knee joint.
Variation: Seated Leg Curl: The upright backrest of the seated leg curl machine creates a 90 degree hip flexion angle between the torso and the thighs. Whilst this position affords a greater stretch, it prevents the hip extension that is required for a maximum contraction in the hamstrings.
Standing Calf Raise Movements: Ankle plantar flexion
Muscles: Gastrocnemius
Teaching Points:
Assume a upright position under the shoulder pads with the ball of the foot on the block, knees straight, heels facing towards the floor
Commence movement by pushing through the toes and raising on the balls of the foot until toes fully extended
Finish movement with the weight of the body on the big toe
Lower under control until a stretch is felt in the calf muscles
Tips of the Trade: 1. Foot Position: Pointing the toes straight ahead targets the whole Gastrocnemius muscle. Pointing the
toes outward emphasizes the inner (medial) head, whereas pointing the toes inward targets the outer (lateral) head.
2. Foot Spacing: Positioning the feet hip-width apart targets the whole Gastrocnemius muscle. A wide
stance tends to emphasize the inner (medial) head, whereas a narrow stance targets the outer (lateral) head.
3. Body Position: Keep the knees stiff and back straight. Keeping the knees locked straight stretches the
Gastrocnemius, which helps to focus effort on the Gastrocnemius and minimizes soleus action. If the knees bend, the soleus is allowed to contribute to the movement.
Variation: Seated Calf Raise: The seated calf raise targets the soleus; whereas the standing calf raise targets the Gastrocnemius.
Sit down on the apparatus. Knees should be placed under the pads. Feet
need to be positioned with the balls on the platform with heel and arch
extending off. Grasp the handles. Unhook the safety latches for the weight
and raise the heel by extending ankle as high as possible and then lower
back down.
BACK EXERCISES
Functionally and for the purposes of weight training, the back is best considered in three sections: upper back,
middle back and lower back. Even though these muscles are positioned close to each other, they have very
different job descriptions and require different workout routines.
Muscularly, your back is characterized by four smaller muscles: trapezius, latissimus dorsi, rhomboids
(upper/middle back), and erector spinae (lower back). These muscles, along with smaller supporting muscles
deep beneath the skin's surface, play a huge role in almost everything you do, from swinging a golf club to sitting
at the dinner table.
Wide Grip Pull Down
Movements: Shoulder adduction
Scapula inward rotation Elbow flexion (in pronation)
Muscles: Latissimus dorsi
Rhomboids and trapezius Rear Deltoid, Brachioradialis, and minimal bicep
Teaching Points:
Hold the bar so as when the arm is parallel to the ground there is a 90 degree angle at the elbow
Lean back slightly so you can see the bar and pull to chest
Keep the elbows tracking in a single diagonal plane
Pull bar towards the chest but do not rotate shoulder
Control the bar back up ensuring there is no scapula elevation
Maintain good thoracic and cervical posture through out
Tips of the Trade: 1. Hand Spacing: As the hand spacing gets wider, the focus shifts to the outermost section of the
latissimus dorsi under the armpit. This portion of the muscle creates width across the back. 2. Grip: A pronated (overhanded) grip works best for the wide-grip pulldown. Grasping the angles section at
the outer edges of the handlebar affords a better contraction in the lats. 3. Trajectory: When the torso is upright, the bar is pulled vertically downward using shoulder adduction,
which emphasizes the outer lats. Leaning the torso back approximately 30 degrees creates a trajectory that uses shoulder extension, which emphasizes the inner lower lats.
Variations: Chin Ups: Chin ups are similar to pulldowns, except that resistance is provided by one’s own body weight. Chin ups primarily use shoulder adduction and so tend to work the outer lats, generating width across the back.
Other Variations: Handlebar Variations: The bar with the angled ends offers several advantages over a straight bar: improved trajectory, less stress through the wrist joint and a few extra inches of movement before the bar touches the chest. Pulling behind the Neck: Pulling the bar behind the neck is a less favourable trajectory that can cause injury to the shoulder joint.
Reverse Grip/Close Grip Pull Down
Movements: Shoulder extension
Scapula depression and retraction Elbow flexion
Muscles: Latissimus dorsi, post deltoid
Rhomboids and trapezius Biceps and elbow flexors
Teaching Points:
Hold bar with supinated grip shoulder width apart
Set seat support comfortably
Maintain scapula in neutral position
Lean back slightly and pull the bar to the chest
Maintain thoracic and cervical posture through out
Do not allow the scapula to elevate at the top of the movement
Seated Cable Row
Movements: Shoulder extension
Scapula retraction Elbow flexion
Muscles: Lats and posterior deltoid Rhomboids and trapezius
Biceps and elbow flexors
Teaching Points:
Explain starting and finishing positions
Sit on the on the bench with legs almost fully extended, spine in neutral position with arms fully extended, scapulae in neutral position
Commence movement by pulling the handle towards the stomach keeping the elbows close to the sides
Finish with elbows pulled back past the trunk and scapulae fully retracted and the body in an upright position
Return the handle to the start position without leaning forward from the lumbar spine (some small hip flexion is ok)
Maintain posture through thoracic and cervical and lumbar spines
Tips of the Trade: 1. Hand Spacing: Spacing your hand further apart will target the outer trapezius, whereas placing the
hands closer together will focus on the inner portion of the trapezius. 2. Grip: A pronated (overhand) grip tends to target the upper and middle trapezius. A neutral (thumbs up)
grip hits the middle and lower trapezius. A supinated (underhand) grip switches the focus to the latissimus dorsi.
3. Trajectory: To target the trapezius, pull the handles or bar through a high trajectory toward the chest; a
low trajectory toward the abdomen works the latissimus dorsi.
Single Arm Dumbbell Row
Movements: Shoulder extension
Scapula retraction Elbow flexion
Muscles: Lats and posterior deltoid
Rhomboids and trapezius Biceps and elbow flexors
Teaching Points:
Place same side knee / hand on bench with spine in neutral position and arm holding DB fully extended with palm facing body
Begin movement by pulling DB straight up keeping elbow close to body
Finish with elbow pulled back past trunk and scapula fully retracted
Lower under control until arm is fully extended, but scapula kept in neutral position
Barbell Bent Over Row
Movements: Horizontal extension
Scapula Retraction Elbow flexion (pronated position)
Muscles: Posterior deltoid and some lat
Rhomboids and trapezius Brachioradialis / minor bicep
Teaching Points:
Stand upright with hands spacing slightly wider than shoulder width on bar
Assume a bent over position with knees bent at
15o and the trunk at 45-60o to vertical, spine in neutral position and bar hanging straight down
Pull bar towards umbilicus (belly button), keeping elbows close to sides of body
Finish pull with scapulae fully retracted
Lower bar under control keeping spine in neutral position until arms fully extended, but maintain scapula in neutral position
Tips of the Trade: 1. Hand Spacing: Spacing the hands shoulder-width apart or closer targets the central inner section of the
lats, whereas a wider grip targets the outer lats. 2. Grip: A supinated (underhand) grip on the bar facilitates a closer spacing, emphasizing shoulder
extension and targeting the central inner section of the lats. A greater contribution from the biceps with an underhand grip provides added strength during the row.
3. Trajectory: Pulling the bar up higher toward the chest targets the upper latissimus dorsi and trapezius.
Pulling the bar through a lower trajectory to touch the abdomen targets the lower lats.
Variation:
T-Bar Row: This variation requires less effort to stabilize body position, because one end of the bar pivots at a fixed point on the floor. Stand facing the weight loaded end with feet positioned on either side of the bar. With the spine straight and knees slightly bent, lift the loaded end using the T-bar attachment. Some row apparatus provide an inclined chest pad to support the torso and minimize load across the lower spine.
CHEST EXERCISES
Barbell Bench Press Movements: Horizontal shoulder
flexion Elbow extension
Muscles: Pectoralis major,
Anterior deltoid Triceps
Teaching Points:
Position body supine on bench, eyes slightly in front of the bar and feet on the ground UNLESS bench height leads to excessive lordosis, then use a stool
Grip width on bar should be so forearms are parallel to each other ie: 90 degrees at elbow joint when arm is parallel to floor
Lift bar off rack and position bar above chin / neck and stabilise scapulae
Lower the weight under control towards the mid chest / nipple line, keeping forearms under the bar
Bring the bar down toward the chest in a controlled fashion until you feel a stretch of the chest, then return to starting position by pushing the bar upwards and slightly backwards, but not forcibly locking elbows or lifting the shoulders off the bench creating scapula protraction
Tips of the Trade: 1. Body Position: The torso should lie flat with your shoulders and buttocks in contact with the bench.
Feet should be firmly planted on the floor for stability. If the lower back is arched, the focus shifts to the lower pectorals. Raising the feet off the floor by bending the knees will help target the middle chest, but stability and balanced are compromised when the feet are not in contact with the floor.
2. Trajectory: The bar should move vertically up and down from the nipple areas of the chest. Flaring of the
elbows outward as the bar is lowered will maximise pectoral isolation. 3. Hand Spacing: A shoulder-width grip or slightly wider is the ideal hand spacing. A narrow grip
emphasizes the inner pectorals and also targets the triceps. Wider grip target the outer section of the muscle and minimizes triceps contribution.
4. Range of Motion: A shorter rep terminating the press just before lockout keeps the tension on the
pectorals and reduces the amount of triceps assistance.
Variation:
Machine Chest Press: Machines provide better stability and safety than the standard barbell press. Many machines offer a choice of grips. A neutral grip (thumbs up, palms facing together) isolates the pectorals better than a pronated grip (palms forward)
Dumbbell Bench Press
Movements: Horizontal shoulder flexion
Elbow extension
Muscles: Pectoralis major,
Anterior deltoid Triceps
Teaching Points:
Position body supine on bench, and feet on the ground
Start with the DB together above the body with arms fully extended and the scapulae stabilised
Under control lower the DB out to the side of the body keeping the forearms under the DB, elbows moving directly out to the side
Lower until a stretch is felt in the chest muscles and return to start position by pushing the DB together in an arc above the chest. Do not lock out the elbows or lift the shoulders off the bench creating scapula protraction
Tips of the Trade: 1. Trajectory: Your torso should lie flat on the bench, and the dumbbells should move vertically up and
down from the nipple area of your chest. To maximise pectoral isolation, flare your elbows out wide during descent and touch the dumbbells together at lockout.
2. Range of Motion: A shorter rep terminating the press just before lockout keeps the tension on the
pectorals and reduces the amount of triceps assistance. The lower the dumbbells descend, the more the chest stretches. Lowering the dumbbells too far can cause shoulder injury; it is safer to terminate the descent when the dumbbells reach chest level.
Incline B/b and D/b Press
Movements: Diagonal shoulder flexion
Elbow extension
Muscles: Pectorals and anterior deltoid
(greater emphasis on deltoid) Triceps
Teaching Points: The same as for the flat varieties above
Tips of the Trade: 1. Trajectory: The angle of incline determines trajectory. As the backrest is raised up and the incline
increases, the focus shifts progressively higher up the pectoral muscle. The upper pectoral muscle is best targeted when the backrest is inclined at 30 to 45 degrees to the floor. Steeper inclines of 60 degrees or more switches the focus to the anterior deltoid.
2. Hand Spacing: A shoulder-width grip or slightly wider targets all areas of the upper pectoral muscle.
Narrow hand spacing emphasizes the inner central portion of the chest and requires more effort from the triceps. A wider grip provides a greater stretch, targeting the outer portion of the muscle, and minimizes triceps contribution; but as hand spacing increases, so does the risk of injury.
3. Range of Motion: To maximize pectoral work, flare your elbows out wide as the barbell is lowered. Stop
the press just before locking out the elbows; this keeps tension on the pectorals and reduces triceps assistance.
Push Ups
Movements: Horizontal shoulder flexion
Elbow extension
Muscles: Pectorals and Anterior deltoid Triceps
Teaching Points:
Assume a prone position on the floor with hands wider than shoulder width apart, bodyweight evenly balanced on hands and toes
Keeping the body in alignment and elbows out to the side, commence the movement by bending at the elbows and shoulders
Lower the body towards the floor until chest is close to the floor
Contracting the chest muscles, push into the floor and straighten the arms until body returns to start position
Stable body position / maintain body alignment. Particular focus on keeping pelvis up (transverse abdominis and gluteus maximus), neutral spine, Thoracic spinal alignment and avoiding a poked chin.
Dumbbell Fly
Movements: Horizontal flexion
Muscles: Pectoralis major and Anterior deltoid
Teaching Points:
Position body supine on bench and feet on the ground UNLESS bench height leads to excessive lordosis
Start with the DB together above the body with elbows slightly bent and palms facing towards each other, scapulae stabilised
Keeping the wrist, elbow and shoulder in alignment, lower the weight out to the sides of the body until a stretch is felt in the chest muscles
Return the DB to the start position by contracting the chest muscles and pulling the arms together
The elbows should remain bent to the same degree and the palms facing upwards throughout the entire movement
Move DB in an arc, in a hugging motion
Tips of the Trade: 1. Range of Motion: The lower the dumbbells descend, the greater the pectorals stretch, but also the
greater the chance of injury. It’s safer to terminate the descent when the dumbbells reach chest level.
SHOULDERS
Dumbbell Shoulder Press
Movements: Shoulder abduction
Scapula outward rotation Elbow extension
Muscles: Medial deltoid/ maybe some anterior deltoid
Upper trapezius Triceps Upper Pectoralis
Teaching Points:
Standing, feet shoulder width apart, normal posture
Position DB’s with upper arm at 90o to the body, forearms vertical and palms facing forward
Inhale breath and stabilise trunk using TVA and gluteus maximus
Keeping forearms vertical, push DBs upwards in an arc, keeping elbows out to the side until arms fully extended overhead
Reverse movement on way down, keeping weight over forearms Note: Can be done with barbells, but does put enormous stress on shoulder joint due to the forces going through the shoulder whilst it is in a position of external rotation
DB Lateral Raise
Movements: Shoulder abduction
Muscles: Lateral deltoid, Supraspinatus, Trapezius
Teaching Points:
Standing, feet shoulders width apart, normal posture, slight bend at hips
DB at the side of the body with palms facing and arms slightly bent
Keeping the palms facing the floor and elbows slightly bent, raise the DB away from the body in line with the shoulders until the elbow (DB) is slightly higher than the shoulder
Lower the DB in the same movement arc under control
Tips of the Trade: 1. Range of Motion: The lateral deltoid performs most of the work as the dumbbells are raised up to
shoulder level. The trapezius takes over if the dumbbells are raised higher, so terminating the upward phase at shoulder level keeps tension on the deltoid.
2. Grip: Effort from the lateral deltoid is maximised when the dumbbells are held parallel to the floor. Tilting
the dumbbells with thumbs up externally rotates the shoulder and makes the anterior deltoid contribute to the motion. Tilting the dumbbells with thumbs down internally rotates the shoulder, allowing the posterior deltoid to assist.
3. Trajectory: Lifting the dumbbells directly out to the side hits the lateral deltoid. Raising the dumbbells
from in front of the hips with a forward arc makes the anterior deltoid assist. If motion occurs behind the plane of the body, then the posterior deltoid contributes to the lift.
Variation: Machine Lateral Raise:
The machine raises provide uniform resistance throughout the movement. Hence, it is excellent for beginners. The supraspinatus assists at the start, and the trapezius assists if the elbows are raised above shoulder level. Adjust the seat height so that the center of your shoulder aligns with the machine's rotational axis. Sit in machine. Situate bent arms between padded lever and sides of body. Grasp handles if available. Raise arms to sides until upper arms are horizontal. Return to starting position and repeat. Some machines are designed so you face inward, stabilizing your torso against the chest pad.
Cable External Rotation
Movements: External rotation
Muscles: Infraspinatus and Teres minor
Teaching Points:
Standing, feet shoulders width apart, normal posture
Handle in front of the body, elbow bent at 90o and held against the side of the body and the opposite arm externally rotated
Keeping elbow against the side of the body and bent at 90o, rotate the forearm away from the body as far as possible with elbow against side
Slowly return to start position keeping upright posture
ARMS
Barbell Bicep Curl
Movements: Elbow flexion
Muscles: Biceps and other elbow flexors
Teaching Points:
Stable body position
Hands shoulder width grip on bar, palms supinated
Keeping elbows locked against sides, curl BB in an arc upwards until biceps fully contracted
Lower under control keeping elbows by sides
Tips of the Trade: 1. Trajectory: The bar should move up and down in an arc close to the body. To isolate the biceps, motion
should occur at the elbow and not the shoulder. 2. Range of Motion: Stopping a few degrees short of full elbow extension keeps tension on the biceps as
the barbell is lowered.
Tricep Pushdown / Cable Extension
Movements: Elbow extension
Muscles: Triceps
Teaching Points:
Standing, feet shoulder width apart, body slightly leaning forward at hips
Hands shoulder width grip on bar
Keeping elbows against side, extend forearm until fully straight and triceps fully contracted
Allow the weight to come back up into elbow flexion under control Tips of the Trade: 1. Hand Spacing: A wide grip focuses effort on the inner triceps (long head), whereas a narrow grip
focuses on the outer triceps (lateral head). 2. Grip: Using the straight bar, a pronated (palms down) emphasizes the outer lateral head of the triceps,
whereas a supinated grip (palms up) focuses effort on the inner long head. An angled V-shaped bar switches the hands into a neutral grip (thumbs up) that targets all three heads of the triceps equally.
3. Body Position: Standing upright is the standard position. Leaning the torso slightly forward at the waist
provides better stability when using heavier weights.
REVISION / REVIEW QUESTIONS
1. What is the purpose of a health and fitness assessment?
2. List three tests performed during a health and fitness assessment and explain what these tests measure?
3. Explain the process of taking a clients blood pressure?
4. What are the physiological and psychological benefits of a warm up and cool down?
5. What is a PAR-Q test?
6. What is the formula for BMI?
7. List the four sites for taking skinfold tests? Explain what skinfold testing measures and how to perform
such tests accurately?
8. Explain one test that could be performed on a client to measure aerobic fitness? What does it mean to be
aerobically fit?
9. List three fitness components. Explain each one. Suggest an appropriate fitness test for each one.
10. What is the principle of Overload?
11. What is the principle of Specificity?
12. What is Functional Training?
13. Explain two types of stretching for flexibility?
14. What does the acronym F.I.T.T stand for? Explain what each letter stands for with one example relating
to your clients circuit program?
15. Explain what posture is?
16. List the major muscle/s involved in the following exercise: Squat
17. List the major muscle/s involved in the following exercise: Shoulder Press
18. List the major muscle/s involved in the following exercise: Push Ups
19. List the major muscle/s involved in the following exercise: Chin Ups
20. List the major muscle/s involved in the following exercise: Lunge
21. Write a ten minute warm up plan prior to a sport of your choice. Be sure to include both sport specific /
dynamic movements and static stretches.
22. List one risk of failing to warm up prior to a sporting competition
23. List one risk of failing to cool down adequately post sporting competition
24. Write a ten minute cool down plan to follow a sport of your choice. Be sure to include both sport specific /
dynamic movements and static stretches
25. For a sport that involves kicking a ball such as soccer or aussie rules, list two warm up exercises that you
would recommend
