6/08/2013SHMD 249

1

Rule 1: Work muscles in pairs to keep them balanced. Muscles unbalanced -> moves joints out of place ->

cause a change in posture -> cause pain -> increases injury risk.

The body works as a complete unit and must be trained this way

2

Deltoid muscle

Pectoralis minor muscle

Pectoralis major muscle

Trapezius

Latissimus dorsi

Main pairs of muscle: Pectoralis & trapezius Latissimus dorsi & deltoids

3

Main pairs of muscle: Biceps & triceps

BicepsTriceps

4

Main pairs of muscle: Abdominals & erector spinae

Abdominal Muscles

Erector spinae muscle group

5

Main pairs of muscle: Quadriceps & hamstrings

Once you have completed designing your program, re-check that all muscle pairs have been worked equally

6

Rule 2: Large muscle groups should be trained first.

Require the most effort to work, and are best exercised when the client is feeling fresh.

If the smaller muscles become tired early on in the session it will be difficult to work the larger muscles as hard.

7

The large muscles include:

◦ Gluteus maximus

◦ Quadriceps

◦ Hamstrings

8

The large muscles include:◦ Pectorals

◦ Latissimus dorsi

◦ Trapezius

Pectoralis minor muscle

Pectoralis major muscle

Trapezius

Latissimus dorsi

9

Rule 3: Do the difficult exercises first. Each exercise has a difficulty rating. This depends on 2

things:◦ How many joints are moving.◦ How much balance is needed (More balance = more

difficult). 1 joint used = simple. 2 or more joints = complex. The most difficult exercises need the most skill and should

be done early on in the exercise session.

10

Rule 4: Work the abdominals and lower back at the end of the session.

Core muscles = abdominals & lower back and keep the body’s posture correct.

If they are tired out early on, it increases the risk of the spine becoming injured.

They should be exercised after the resistance and cardiovascular (CV) work has been done.

11

EXAMPLEEXAMPLE

Warm-up Raise pulseMobilise jointsDynamic stretches

5 – 10 minutes

Resistance component 6 – 10 free weight or resistance machine exercises

30 -45 minutes

CV component Walking, running, cycling, rowing

20 – 60 minutes

Abdominal training Abdominals & lower back

5 minutes

Cool-down Lower pulseDevelopmental stretchesMaintenance stretches

5 – 15 minutes

12

It is important to consider that not everyone will want to go to a gym to improve their fitness.

You need to be creative and flexible in finding ways to make them more active in their daily lives.

To improve cardiovascular fitness you need to train 5x week for between 20-60min at 60-90% of your heart rate maximum (jogging, swimming, rowing or cycling).

13

To improve health you need to be involved in an activity which makes you slightly out of breath for 30 minutes 5–7x week (Brisk walking, mowing the lawn, recreational swimming).

Also increase activity levels by: Walking rather than driving, Taking stairs instead of the lift, or Getting off at a bus stop earlier to walk.

14

Check equipment & the environment before the session starts:◦ Availability of equipment.◦ Equipment is in working order.◦ All cables are strong.◦ Floor is clear of equipment & cables.◦ Temperature.◦ Ventilation.

15

Instructor delivering a

session

Provide motivation

Observe & correct technique

Modify exercises

Give instructions

Demonstrate

Communicate effectively

16

Once the session has ended, you have 2 roles to perform:1. Gain feedback: ask the participant

◦ How they felt the session went, what they liked/did not like.◦ Was the intensity too easy/hard.

2. Put equipment away & check for damage.◦ Clean up your equipment and leave the environment in a safe and

acceptable state for the next person.◦ If any damage has occurred, it must be reported so repairs can be

made.

17