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SISFFIT308A – Plan and delivery programs Version 1 January 2015 of 52

SISFFIT308A

PLAN AND DELIVER GYM PROGRAMS


UNIT PURPOSE On completion of this unit you will be able to;

Develop customised gym programs according to client specific goals

Instruct resistance training exercises with correct instructional techniques

Supervise training sessions and adjust incorrect / unsafe exercise techniques

Develop a circuit training session plan using a broad and varied exercise repertoire

Instruct a circuit training session and be able to recognise signs and symptoms of poor exercise tolerance

Review circuit training sessions and modify where relevant to meet clients’ needs

Monitor client progress and identify when an exercise review is necessary Elements of Competency and Performance Criteria Elements describe the essential outcomes of a unit of competency. Performance criteria describe the performance needed to demonstrate achievement of the element. Where bold italicised text is used, further information is detailed in the required skills and knowledge section and the range statement. Assessment of performance is to be consistent with the evidence guide.


1. Develop customised gym programs.

1.1. Identify the current fitness profile, training history, exercise preferences, exercise contraindications and specific fitness goals of the client.

1.2. Establish the physical, psychological and social reasons for the client's participation in an exercise program.

1.3. Use motivational techniques to help the client identify barriers to adherence and to set effective exercise goals.

1.4. Relate the training requirements of the client to their long-term fitness plan.

1.5. Integrate the client's resistance training program with their flexibility and cardiorespiratory programs as required.

1.6. Customise exercise variables and program variables according to principles of training to create a training program to meet the client's specific fitness goals.

1.7. Identify the joint movements and muscles that the client needs to target or strengthen.

1.8. Perform an exercise analysis to determine suitable resistance exercises to meet specific needs of the client.

1.9. Record the training program according to organisational policies and procedures.

2. Instruct resistance exercises.

2.1. Demonstrate the correct technique for performing specific resistance exercises to the client and explain their purpose and expected results.

2.2. Explain misconceptions that are commonly held about resistance training programs.

2.3. Use instructional techniques to teach the correct technique for specific resistance exercises.

2.4. Advise the client of safety considerations for specific resistance exercises and equipment according to organisational policies and procedures.

2.5. Encourage feedback from the client to confirm their understanding of the program and to identify any foreseeable difficulties.

3. Supervise training sessions.

3.1. Observe client training sessions to ensure all activities are performed according to organisational policies and procedures and with due consideration of other facility users.

3.2. Adjust incorrect or unsafe exercise technique as required according to safety considerations.

3.3. Apply spotting techniques to ensure safety and enhance performance. 3.4. Supervise resistance exercise equipment usage to minimise conflict and

maximise access for all clients. 3.5. Identify aspects of client exercise behaviour to develop effective

motivational strategies for the client.

4. Develop a circuit training session plan.

4.1. Identify the aims of the circuit training session. 4.2. Define expected outcomes of the circuit training session. 4.3. Identify a broad and varied exercise repertoire. 4.4. Plan and document a circuit training session plan for clients using the

principles of exercise planning according to legislation and regulatory requirements and industry guidelines.

4.5. Design clear and structured forms or cards for use in a circuit training session.

5. Instruct a circuit training session.

5.1. Confirm appropriate exercise area according to legislation and regulatory requirements and organisational policies and procedures.

5.2. Check circuit equipment is in good working order prior to commencement of session.

5.3. Use energy, water and other resources effectively when preparing and maintaining equipment and activity areas to reduce the environmental impact.


5.4. Communicate session objectives and the principles and benefits of circuit training to clients.

5.5. Explain common types of injuries that would prevent participation in the session and confirm that clients are not affected.

5.6. Instruct session according to circuit training plan and legislation and regulatory requirements and organisational policies and procedures.

5.7. Demonstrate and instruct correct use of equipment during circuit training session, according to organisational policies and procedures and manufacturer instructions.

5.8. Demonstrate exercises within the circuit training session using appropriate instructional techniques.

5.9. Monitor client intensity, technique and safety during the session and suggest modifications where required.

5.10. Recognise signs and symptoms of overtraining and potentially harmful practices and implement appropriate intervention strategies according to organisational policies and procedures.

6. Review circuit training session.

6.1. Seek and acknowledge feedback from clients. 6.2. Identify relevant changes to address required improvements. 6.3. Modify the circuit training session plan where relevant to meet client

needs. 6.4. Review own performance and identify potential improvements.

7. Monitor client progress.

7.1. Identify when a review of a client's exercise program and or overall fitness plan is necessary according to re-evaluation criteria.

7.2. Recognise the signs and symptoms of overtraining. 7.3. Reassess fitness levels of the client to determine the effectiveness of

their current exercise program. 7.4. Re-establish the specific fitness goals of the client. 7.5. Modify the client's exercise program according to results of fitness

reassessments and any changing requirements. 7.6. Provide positive and constructive feedback to the client on their

progress and any recommended changes.


ACTIVITY #1 WHY DO PEOPLE EXERCISE?


Did you consider the following? - Look and feel better - Self esteem - Increased energy - Injury / disability - Stress - Specific health benefits i.e. Flexibility, Cardiovascular health etc. - To become stronger - Increased performance - To unwind / have some time to themselves - To socialise


ACTIVITY #2 Read the information below and answer the questions at the bottom of the article. WHY DO WE NEED TO EXERCISE? Do we really need to exercise? Sometimes even the thought of it seems hard. The truth of the matter is that you'll be a healthier person for it and not just in terms of cardiovascular fitness. Exercise prevents disease. Short-term benefits of regular exercise

Increased endurance Healthier muscles, joints and bones Increase in metabolism Increased energy Experience a sense of well-being and be better able to cope with stress Be able to get to sleep and stay asleep easier

HOW MUCH EXERCISE DO YOU NEED? Just how much exercise do you need to see these benefits? You certainly don't have to join a triathlon club – even moderate exercise such as regular walking or climbing the stairs can be protective no matter how late in life you start. One thing experts agree on is that your exercise, at the very least, has to be moderately intense and has to be regular. The National Physical Activity Guidelines for Australians recommends at a minimum 30 minutes of moderate physical activity – like walking – on most days of the week. How do you know if you're being moderately active? A good test is to see if you can talk easily while you're exercising. If you can, you are exercising at a light to moderate level. Once your breathing makes it too hard to talk, you know you've increased the intensity of your workout! If you haven't exercised for a while or you want to significantly increase your exercise level, it is advisable to speak with a health professional about designing an exercise plan. Many injuries are caused by exercising too much, too quickly, or by overuse. WHAT TYPES OF EXERCISE ARE THERE? There are three main types of exercise; each one has a different effect on your body:

Aerobic exercise such as swimming or running increases your cardiorespiratory fitness and endurance. This is the capacity of your heart and lungs to supply oxygen-rich blood to your muscles so they can produce energy for movement over a sustained period.

Flexibility exercises improve the full range of motion of your muscles and joints.

Resistance exercise such as weight-lifting increases your muscle strength by requiring your muscles to lift, push or pull against something. This type of exercise can also increase bone density and help prevent osteoporosis, which is important as you get older. There are several different ways you can strengthen your muscles:

Isotonic Contractions o Isotonic contractions are those which cause the muscle to change length as it

contracts and causes movement of a body part. There are two types of isotonic contractions: Concentric – muscle shortening Eccentric – muscle lengthening

Isometric Contractions o Isometric contractions occur when there is no change in the length of the contracting

muscle. This occurs when carrying an object in front of you as the weight of the object is pulling your arms down but your muscles are contracting to hold the object at the same level. Another example is when you grip something, such as a tennis


racket. There is no movement in the joints of the hand, but the muscles are contracting to provide a force sufficient enough to keep a steady hold on the racket.

Isokinetic Contractions o Isokinetic contractions are similar to isotonic in that the muscle changes length

during the contraction, where they differ is that Isokinetic contractions produce movements of a constant speed. Examples of using isokinetic contractions in day-to-day and sporting activities are rare. The best is breast stroke in swimming, where the water provides a constant, even resistance to the movement of adduction.

QUESTIONS Give three examples of short-term benefits of exercise

o o o

What is the National recommendation for physical activity per day?

List the three main types of exercise and give examples of each o o o


GYM PROGRAMMING COMMON MISCONCEPTIONS ABOUT RESISTANCE TRAINING Performing abdominal exercises will give you a flat stomach

o The only way to get a ‘flat’ stomach is to remove the excess fat from the abdominal region. This is executed best by manipulating dietary needs and creating a negative calorie balance. Abdominal exercises will only strengthen the target muscles, which will aid in good posture / increased core strength.

Women should only train with light weights so they do not bulk up

o Good muscular shape can only be achieved by overloading the muscle. Clients should train above the training threshold and produce overload so that the muscles will adapt to the stress that is being placed on them. When it comes to increasing muscle size, testosterone is the key. Men have 20 to 30 times more testosterone than women, which is why they can bulk up so noticeably. But for women to reach Arnold Schwarzenegger proportions, it would require them to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids)

If you stop training, the muscle you have will turn into fat

o Muscle and fat have completely different and distinct properties. Muscle cannot turn to fat and fat cannot be turned into muscle. When a person stops training, their muscles will gradually atrophy (get smaller), ultimately returning toward a genetic baseline. Often clients will stop training and forget to reduce their caloric intake, giving the illusion that muscles are turning into fat.

No pain, no gain!

o Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling “the burn”) and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!

You can take weight off of specific body parts by doing exercises that target those

areas o This concept is called “spot training” and unfortunately, it doesn’t burn fat. When

you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen your abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body

Stretching before working out is crucial to preventing injury.

o Stretching after a workout can be beneficial, but stretching before a workout actually doesn’t increase your range of motion. In fact, some studies suggest that stretching destabilizes muscles, making them less prepared for strenuous exercise, especially if you’re doing something like weight-lifting. Instead, do a warm-up like 5 minutes of cardio, which gets your blood pumping with some controlled dynamic stretching


Sweating causes fat to be lost o If clients exercise in extreme heat or humidity they will sweat and lose weight.

Any resultant weight loss, however, represents only lost water, not fat. This water should be replaced as soon as possible.

Resistance training reduces flexibility

o Resistance training will tighten muscles to a degree, but it will also aid in increased range of movement (ROM). If you are using a full range of motion, you will promote flexibility. Look at Olympic weight lifters; they are very strong, but they are also very flexible.

HAVE YOU HEARD OF ANY OTHER FITNESS MYTHS??


DIFFERENT TYPES OF EQUIPMENT Resistance training can be undertaken using a variety of methods of equipment. The fitness instructor should be aware of the strengths and weaknesses of each method when choosing exercises for their clients. The method and equipment chosen will dictate the training response. Listed below are some different types of resistance training methods;

Body weight – Push ups, sit-ups, abdominal plank using only your body mass

Elastic resistance – e.g. therabands (rehabilitation exercises, progressive exercises)

Machine weights – e.g. seated chest press machine, leg extension, leg press

Free weights – e.g. barbell bench press, dumbell shoulder press, barbell squat

Water resistance – e.g. freestyle, breaststroke, treading water


ACTIVITY #3 List 5 examples of each of the different resistance training methods. Try and list exercises that target different muscle groups in each category. For example try and not list just chest exercises in the ‘free weight’ category.

- BODYWEIGHT o o o o o

- MACHINE WEIGHTS

o o o o o

- FREE WEIGHTS o o o o o


ISOLATION V COMPOUND Exercises come under two categories; Compound or Isolation COMPOUND

• 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. At the heart of these routines are a variety of compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. 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 and the lower back.

ISOLATION

• Isolation exercises work only one muscle group and only one joint at a time. Examples of isolation exercises include the bicep curl or the leg 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.


BENEFITS OF COMPOUND EXERCISES • They simulate real-world movements and activities. • They allow you to get a full-body workout in less time. • They improve coordination, reaction time, and balance. • There is a decreased risk of injury from sports. • You maintain a higher heart rate throughout your workout, providing you with cardiovascular benefits. • They allow you to lift heavier loads and build more strength. Compound exercises are multi-joint movements that work multiple muscle groups at one time. List 10 different examples of compound exercises. - - - - - - - - - -

BENEFITS OF ISOLATION EXERCISES

Recovery from an injury

Correction of muscle imbalances or weaknesses

Increase in strength for specific muscle groups

Improved performance

Mechanically easier to teach and learn how to do correctly

Isolation exercises are single joint movements List 8 different examples of isolation exercises. - - - - - - - -

http://www.postbulletin.com/content/tncms/live/


EXERCISE AND PROGRAM VARIABLES VARIBALES

TYPE OF RESISTANCE

- BODYWEIGHT o ADVANTAGES: No need for external equipment, can be done at home, no gym

membership required, there are level progressions to perform as the client gets stronger

o DISADVANTAGES: Limited to only the participants body mass, clients may not be able to move their own body mass

- ELASTIC RESISTANCE o ADVANTAGES: They are very versatile and can be used for a variety of

activities/exercises, they are cheap and affordable, can be performed anywhere and taken away on holidays etc., they have variable tension, excellent for stabiliser muscles

o DISADVANTAGES: Insufficient resistance, high potential for injury if used incorrectly

- MACHINE WEIGHTS o ADVANTAGES: Useful for isolating muscle groups, rehabilitation, good for new

participants as the machines can only move in two directions (movements are pre-determined), can use them on your own and not need a partner.

o DISADVANTAGES: Limit the use of stabiliser muscles, difficult to simulate real world activities, they are sometimes over controlled

- FREE WEIGHTS o ADVANTAGES: Constant resistance throughout the range of movement, uses more

muscles, more functionality o DISADVANTAGES: Poor form can be practised, requires the use of a spotter or

partner, safety,


ACTIVITY #4 Which type of resistance training would you recommend for the following clients?

- NIGEL: 45YR OLD MALE, WANTS TO BECOME STRONGER AND LOSE 5KGS. NIGEL HAS NEVER DONE ANY TYPE OF RESISTANCE TRAINING OR BEEN TO A GYM.

- LAUREN: 22YR OLD FEMALE, STATE SOCCER REPRESENTATIVE. WANTS TO DEVELOP MORE STRENGTH IN HER WHOLE BODY AND BE ABLE TO INCREASE HER SPEED ON THE FIELD

- JACK: 15YR OLD MALE, PLAYS RUGBY LEAGUE FOR HIS SCHOOL TEAM ON THE WEEKENDS. JACK WANTS TO INCREASE HIS STRENGTH TO ENABLE HIM TO MAKE MORE TACKLES AND RUN THE BALL FASTER

- DOROTHY: 65YR OLD FEMALE, RECENTLY HAD SHOULDER SURGERY. HER PHYSIO SAID THAT SHE NEEDS TO START TO STRENGTHEN THE SHOULDER AND SURROUNDING MUSCLES. SHE DOES NOT HAVE A GYM MEMBERSHIP

SETS A set is a group of repetitions. A typical set will be anywhere from 1-20 reps, although many programs use sets that are around 10-12. The idea behind a set is to use a weight that will fatigue the muscle or muscle group that you are using by the end of the set. So if you wanted to do 10 pushups, pushup number 8, 9 and 10 should be challenging. REPS The word rep is short for repetitions. It’s a word that you will hear frequently in the gym. A repetition is one complete movement through an exercise. A simple bicep curl is a great example. You curl your arms up and then slowly go back to the starting position; this would be one rep. SUPER SETS A super set is a set of exercises with no rest period in between. These sets may work the same muscle groups or they may work opposing muscle groups such as the quadriceps / hamstrings, chest / back or biceps / triceps. GIANT SETS A giant sent is a group of three or more exercises that work the same or similar muscle groups. An example for legs would be; Squats followed by walking lunges followed by leg extensions. DROP SETS


In a drop set, you begin your set with a heavier weight and toward the end of the set, as you can no longer complete any more full reps, you switch to a lower weight and complete a few more reps. This style of training is very taxing and should only be prescribed to experienced clients.

ACTIVITY #5 Go into a gym and practice each of the above overload techniques. Try the examples below and then try and create some of your own. SUPER SETS

A) SHOULDER PRESS / PUSHUPS B) SITUP / BACK EXTENSION C) DB OR BB BICEP CURL / TRICEP EXTENSION D) LEG EXTENSION / LEG CURL

GIANT SETS

A) FRONT RAISE / LATERAL RAISE / SHOULDER PRESS B) BENCH PRESS / CHEST FLYE / PUSHUPS C) LAT-PULL DOWN / SEATED ROW / DB ROW D) BB SQUAT / LUNGES / LEG EXTENSION

DROP SETS

A) PUSHUPS ON TOES UNTIL FAILURE / PUSHUPS ON KNEES UNTIL FAILURE / PUSHUPS ON WITH ELEVATED HANDS / FAILURE

B) PREACHER CURL X 10/10/10 (DO 10 REPS > THEN DECREASE THE WEIGHT, DO ANOTHER 10 REPS > THEN DECREASE THE WEIGHT, FINALLY DO ANOTHER 10 REPS)

C) DO THE SAME AS ABOVE BUT WITH THE LEG EXTENSION D) DO THE SAME AS ABOVE BUT WITH THE SHOULDER PRESS

WHAT OTHER EXAMPLES OF SUPER SETS, GIANT SETS and DROP SETS DID YOU MAKE UP AND PERFORM??


RANGE OF MOVEMENT Range of movement plays a large role in the difficulty of an exercise. Take for example the squat or push up. If you stand in a squat position and only go ¼ of the way down, it is going to be easier than if you were to travel down until your knees were at 90 degrees. The same would apply with the push up. Range of movement will generally be dictated by the clients’ needs. If you are writing a program for a 25yr old, injury free football player, their range of movement during a squat would be prescribed as full / normal. Compare this to if you were working with a 60yr old retiree who is looking to increase their leg strength for climbing stairs. Increased range of movement where possible during resistance training will increase a clients’ flexibility for that particular plane of motion. With this being said, it is not advised to travel beyond the body’s normal range of motion.


ACTIVITY #6 TEST YOUR OWN RANGE OF MOVEMENT (ROM), WITH THESE TWO EASY TESTS. 1. ANKLE FLEXIBILITY

1. Stand facing a wall with shoes off 2. Put the big toe of one foot up against the wall and then bend the knee so it touches the wall 3. Move the foot back and bend the knee to touch the wall again (keep the heel of the foot being tested on the ground when bending the knee to the wall) 4. Keep moving the foot back until you cannot bend the knee so it touches the wall 5. Measure the distance from the big toe to the wall 6. Repeat with the other leg

2. SHOULDER RANGE OF MOTION

1. This test is done in the standing position. Place one hand behind the head and back over the shoulder 2. Reach as far as possible down the middle of your back, your palm touching your body and the fingers directed downwards. 3. Place the other arm behind your back, palm facing outward and fingers upward and reach up as far as possible attempting to touch or overlap the middle fingers of both hands. 4. An assistant is required to direct the subject so that the fingers are aligned, and to measure the distance between the tips of the middle fingers. If the fingertips touch then the score is zero. If they do not touch, measure the distance between the finger tips (a negative score), if they overlap, measure by how much (a positive score). Practice two times, and then test two times. Stop the test if the subject experiences pain.

TEMPO (SPEED) Tempo for weight training or resistance training is the actual speed of each repetition and can bring about different training adaptations. Our neuromuscular system not only adapts the type, range, and specificity of motion, but the speed of motion as well. The human body has mechanoreceptors within the joints, connective tissues, and muscles that monitor the type, range, and specificity of motion, and also the speed of motion. The type of muscle force is not as important as the rate of force production. So there will be specific tempo’s to use for targeting specific types of strength gains. Slower tempos with pauses at the eccentric-isometric phase (where muscles are lengthened) could be better for targeting maximum strength and isometric strength gains. Faster tempos with no pause at the eccentric-isometric phase that induce a stretch reflex would be more appropriate if training for explosive strength and increasing power Everett Aaberg developed a system of numbers (e.g., 2-1-2-1) that would dictate how fast an exercise was performed. So from this four digit number the phases are described as; the first number representing the eccentric phase, when the weight is lowered. The second number represents the eccentric-isometric phase and is the conversion point of the eccentric and concentric muscle action. (The assignment of this number is often the key for achieving different strength training adaptations and for different training goals). The third number represents the concentric phase of the repetition which is typically described as the lifting phase. The fourth number represents the concentric-isometric phase and is normally considered as a resting phase of the repetition. http://www.muscleandstrength.com/articles/resistance-training-exercise-variables.html

http://www.muscleandstrength.com/articles/resistance-training-exercise-variables.html


ACTIVITY #7 Using the tempo scheme from above perform the following movements using the prescribed tempo. 1. Squats 2-1-2-0 (2sec eccentric, 1sec hold at bottom, 2sec concentric, no rest at the top) 6-2-6-0 (6sec eccentric, 2sec hold at bottom, 6sec concentric, no rest at the top) 2. Push ups 3-2-1-1 (3sec eccentric, 2sec hold at bottom, 1sec concentric (fast), 1sec rest at the top) 1-2-6-1 (1sec eccentric (controlled), 2sec hold at bottom, 6sec concentric, 1sec rest at the top) AFTER COMPLETING EACH OF THE MOVEMENTS WITH DIFFERENT TEMPOS, WHICH DID YOU FIND THE EASIEST AND WHICH DID YOU FIND THE HARDEST? THE NEXT TIME SOMEONE SAYS THAT PUSH-UPS ARE TOO EASY, TAKE A LOOK AT WHAT TEMPO THEY ARE USING AND THEN CHANGE IT ACCORDINGLY. EXERCISE ORDER Some guidelines for exercise routine design: Place exercises of high neurological demand and challenge (stability and balance exercises)

before those of low demand

Place exercises of high priority (compound exercises) before isolation exercises. Place newer exercises with higher motor learning requirements before ones you are more

experienced with. Place lower intensity exercises after the more complex higher intensity ones. Place the exercises for stabilizer muscles at the end of your routine (such as specific core

work)


SETS, REPS AND REST

STRENGTH HYPERTROPHY

ENDURANCE

GOAL % 1RM # SETS # REPS REST

STRENGTH 85-100 3-5 <6 Up to 180sec

HYPERTROPHY 70-85 3-5 8-12 Up to 120sec

MUSCULAR ENDURANCE

<65 >3 >15 Up to 120sec


EXAMPLES OF DIFFERENT TRAINING PROGRAMS USING THE ABOVE FORMULAS STRENGTH

EXERCISE SETS / REPS

BARBELL SQUAT 4 X <5

BARBELL DEADLIFT 4 X <5

DUMBELL SHOULDER PRESS 4 X <5

LAT PULLDOWN 4 X <5

BARBELL BENCH PRESS 4 X <5

HYPERTROPHY


LEG PRESS 3 X 10

LYING LEG CURL 3 X 12

MACHINE SHOULDER PRESS 3 X 10

PULL UPS 3 X 8

DUMBELL CHEST PRESS 3 X 12

DECLINE ABDOMINAL CRUNCH 3 X 10

ENDURANCE


LUNGES 3 X 20

SEATED LEG CURL 3 X 15

STANDING BARBELL PRESS 3 X 20

SEATED ROW 3 X 15

PUSHUPS 4 X FAIL

SWISS BALL CRUNCH 4 X 25


INSTRUCTIONAL TECHNIQUES

When teaching a client how to do an exercise/movement, it is important that we have a way of executing this so that we get a very clear, uncomplicated message across. It is important that we;

- Give clear and accurate explanations o Tell the client what they need to do and make it simple

- Demonstrate technique correctly o Give a demonstration to help the client take in what you have just said

- Closely observe the clients technique and make any corrections as necessary o Correct any technique issues as you see them, ensuring you word it in a way that

is not demanding. Use words that are encouraging rather than negative. - Provide feedback – For both good and poor technique

o If there is any feedback about poor form etc., ensure you use the bath tub effect. What this means is that you tell them what they did well first, you then tell them what they need to correct and then compliment them at the end.

- Make any adjustments that may be needed (machine set up, ROM etc.) Try and avoid;

- Over complicating the message (think of 5 key points that you want to make during the instruction of each exercise)

- Getting frustrated if the client cannot pick up the technique straight away - Going too quickly - Expecting the client to know what you know

ACTIVITY #8 1. STAND TEST - Get into pairs and choose one person to be the ‘trainer’ and the other person to be the

‘client’ - The client will lie down onto the floor in a supine position and the trainer will attempt to

teach them how to stand up - The trainer can only use words and the client must only do what the trainer says (take

everything literally). 2. BLIND TEST - Get into pairs and chose one person to be the leader and the other person to be the

client - Set out a course through the room that has obstacles etc. You must predetermine a path

to follow through this obstacle course - The client will now close their eyes and the leader must direct them through the room

without touching any of the obstacles. - Make the course hard so that the leader has to continuously communicate with the client - If the pair is doing the course with ease, change it will they are going


SPOTTING TECHNIQUES A GOOD SPOTTER The Beginner Balance and Form The first and foremost consideration in spotting beginning free weight trainees is safety and the prevention of injury. Safely spotting a beginner does not mean that you lift all or some portion of the trainee's weight. Previous planning should prevent this need, as a manageable weight should initially be selected. There are only two times during a set when a spotter may need to assist significantly in lifting or supporting the weight; #1-When initiating a set (unracking a weight); and #2-When completing the set (racking the weight). Even this assistance should be considered only when the movement of resistance from and to the weight's resting place requires movement outside the trainee's desirable biomechanical range of motion. Even in these cases, the minimum assistance necessary should be used. With few exceptions, it is generally best to require the beginner to handle 100% of the total resistance throughout the entire range of motion to include most lift offs and racking. Spotting the beginner presents a unique nightmare. All beginners lack control, stability, and balance in using free weight resistance. Moreover, beginning free weight trainees are generally out to impress both you and themselves with an initial Herculean effort. Let your awareness of this typical phenomenon guide you in your efforts to discourage such actions before they occur. Discuss with the beginning trainee the potential risks involved in lifting too much too soon, and that the goal in the beginning phase of resistance exercise is the achievement of balance, control and concentration. Learning proper form will do much to minimize the likelihood of future injury. How Much Help? For the beginner? None! Ideally, the beginning client should be required to have complete control at all times during the performance of resistance exercise when less than maximal effort is being applied. Spotting under these conditions generally call for the spotter to offer instructional assistance, some balancing, and an element of safety during exercise performance. Once good form and control are learned and 100% set intensity is being practiced (100% set intensity is desirable even for the beginner), the real test of spotting skills begin. Proper spotting technique, even while assisting participants training at 100% set intensity, should never require the spotter to lift a significant amount of weight. Even the final repetition during a 100% intensity, 4-6 rep set (as outlined in the NFPT Manual's Charts and Tables), should not cause failure to the degree that the spotter will need to support more than 5-10% of the total weight used. So long as the weight selected is within the participant's capability to lift for the required number of repetitions (100% set intensity), the following represent the basic functions of the spotter: #1- To assist slightly in starting and finishing the set; #2- To assist in balancing the weight; #3- *To guide and/or assist, ever so slightly, in the completion of the final required repetition

in a set at 100% intensity; #4- To be prepared in the unanticipated event of the trainee's complete failure, for whatever

reason.

http://www.personaltrainertoday.com/a-good-spotter




It is a spotter's judgment and level of proficiency in providing guidance and a minimal required assistance during completion of the last and most difficult repetition of a set (just short of a forced repetition) that separates the good spotter from the bad spotter. Spotter Strength? Under appropriate circumstances, i.e., a participant's proper weight selection, intensity properly applied at the recommended 100% level, a participant's practice of good form, etc., a proficient spotter of some 55kgs should have no problem effectively spotting a 120kg man performing a 200kg bench press! How can this be? Simple. It works so long as the participant does not surrender the weight completely to the spotter (this should never be practiced by a trainee, nor allowed by a trainer)! The 55kg spotter in the above scenario, positioned properly, need only be strong enough to lift approximately 10-15kgs of the weight being used, and only through the positive portion of a single repetition (the final repetition). Safety First On the other hand, the value in having a larger, stronger spotter is considerable in the event that a stronger lifter fails completely, or is training at more than 100% intensity as this overexertion will likely require a more extreme effort on the part of the spotter. For safety purposes therefore, a good rule to follow in the gym is for spotters to assist participants of similar size and strength whenever possible, while being extremely attentive and prepared for anything throughout spotting performance. The Need for Complete Intervention There are considerations that may dictate the need for complete intervention: #1-If the trainee is extremely off balance under resistance to the point where complete loss of control seems inevitable; #2-When extremely rapid movement and disregard for proper form is practiced you will want to intervene and discuss further the value of proper form; #3-If the participant actually asks you to intervene for whatever reason (possibly due to the presence of contraindication). A good spotter senses the difference between helping the participant, which is undesirable, and observing the participant, which is. http://www.personaltrainertoday.com/a-good-spotter

ACTIVITY #9 Research the different methods of spotting for the following exercises;

- Bench press - Shoulder press - Chin/Pull up - Bicep curl - BB squat - Lat pulldown



EXERCISES and ANALYSIS

ACTIVITY #10 FILL OUT THE TABLES BELOW

MACHINE SHOULDER PRESS

TARGET MUSCLE/S

SYNERGIST MUSCLES

COMPOUND / ISOLATION

JOINT/S INVOLVED and MOVEMENT OCCURRING

DEGREE OF DIFFICULTY

INSTRUCTION TO CLIENT

IMPORTANT TECHNIQUE POINTS


DB LATERAL RAISE

TARGET MUSCLE/S

SYNERGIST MUSCLES







UPRIGHT ROW

TARGET MUSCLE/S

SYNERGIST MUSCLES







DB / BB SHRUG

TARGET MUSCLE/S

SYNERGIST MUSCLES







MACHINE CHEST PRESS

TARGET MUSCLE/S

SYNERGIST MUSCLES







MACHINE / DB FLYE

TARGET MUSCLE/S

SYNERGIST MUSCLES







BENCH PRESS – INCLINE / FLAT / DECLINE

TARGET MUSCLE/S

SYNERGIST MUSCLES







PUSH UPS

TARGET MUSCLE/S

SYNERGIST MUSCLES







LAT-PULLDOWN

TARGET MUSCLE/S

SYNERGIST MUSCLES







SEATED ROW

TARGET MUSCLE/S

SYNERGIST MUSCLES







SUPPORTED ROW

TARGET MUSCLE/S

SYNERGIST MUSCLES







ONE ARM ROW

TARGET MUSCLE/S

SYNERGIST MUSCLES







DEADLIFT – BENT and STIFF LEG

TARGET MUSCLE/S

SYNERGIST MUSCLES







BACK EXTENSION

TARGET MUSCLE/S

SYNERGIST MUSCLES







BICEP CURL – DB / BB

TARGET MUSCLE/S

SYNERGIST MUSCLES







TRICEP PUSHDOWN

TARGET MUSCLE/S

SYNERGIST MUSCLES







TRICEP DIP

TARGET MUSCLE/S

SYNERGIST MUSCLES







ABDOMINAL CRUNCH

TARGET MUSCLE/S

SYNERGIST MUSCLES







REVERSE CRUNCH

TARGET MUSCLE/S

SYNERGIST MUSCLES







PLANK

TARGET MUSCLE/S

SYNERGIST MUSCLES







SIDE PLANK

TARGET MUSCLE/S

SYNERGIST MUSCLES







BB / DB SQUAT

TARGET MUSCLE/S

SYNERGIST MUSCLES







LUNGE

TARGET MUSCLE/S

SYNERGIST MUSCLES







LEG EXTENSION

TARGET MUSCLE/S

SYNERGIST MUSCLES







LEG PRESS

TARGET MUSCLE/S

SYNERGIST MUSCLES







LEG CURL

TARGET MUSCLE/S

SYNERGIST MUSCLES







CALF RAISE – STANDING / SITTING

TARGET MUSCLE/S

SYNERGIST MUSCLES






CONGRATULATIONS YOU HAVE COMPLETED THE UNIT.

WELL DONE!

PLAN AND DELIVER GYM PROGRAMS - Weebly

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