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The CFES
Chapter 2
Exercise Technique
Weight Training
Instructor Course
Student Resource Manual
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Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 1
The CFES Weight Training Instructor Course
Student Resource Manual (6th Edition)©
Exercise Technique
Chapter 2
6th Edition, Canadian Fitness Education Services Ltd. (CFES) September 2002© t1st Edition, 1989©
All rights reserved. No part of this manual or classroom course program may be reproduced in any form by
any photographic, electronic, mechanical or other means, or used in any information storage or retrieval system
without the written permission of Canadian Fitness Education Services Ltd. (CFES).
The purpose of this manual and program is to educate. The enclosed materials have been well reviewed and
every effort has been made to make this program as accurate as possible. This program is not a substitute for
professional, medical, athletic or recreational counselling. Please consult the appropriate health care professional for personal guidance. Thank you.
National Library of Canada ISBN Data:
CFES Weight Training Instructor Course Student Resource
Manual
ISBN 0-9731320-4-3
Program and Manual Development: Margaret Hewitt-Zaitlin, BPE/B.A.
Technical Writers:
Heather Bourchier, B.P.E. Cindy Crapper, B.P.E.
Margaret Hewitt-Zaitlin, B.P.E./B.A.
Garry Knox, B.P.E.
Chloe Lanthier,B.P.E.
Grit Orsten, SFU HFC
Paula Stockdale, B.P.E.
Illustrations:
Teresa Jones, Tina Ranger, Dale West, Lisa Wong
Photography: Heather Bourchier, B.P.E. , Chloe Lanthier, BPE, Morrie Zaitlin, B.A.
Publisher: C
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Jill Bellm, France Burke, Doug Dickson, Dillon
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aHodgson,
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i
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e
ageRobert
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King, Annette Lewis, Pat Novak, d
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Lori Swenson, Joren Titus, Morgan
e S Wanda Ward, Dawn Weberg-Titus, f th rsTitus,
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Models:
Graphic Design: 2
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Promet Canada
re o Instr
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ese ning Education Services Ltd.
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Th TraiFitness
P.O.t Box 138, Summerland, B.C., VOH-1Z0
igh
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S W The Fitness Knowledge Classroom Course *
p
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Other Programs by CFES:
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CF
The Fitness Knowledge Homestudy Program *
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Introduction to Weight Training for Young Adults
* Programs recognized by the BCRPA Fitness Branch and meet with National Fitness Leadership Alliance (NFLA) standards.
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Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Weight Training
Instructor Course, Level 1
Chapter 2
Exercise Techniques
and Teaching Tips
2
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❈Exercise Performance Principles
❈Postural Stabilization
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❈Training the Core Muscles in th Manu
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❈Weight Training oExercises
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❈Stretching
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Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 3
Exercise Technique
Chapter 2
Exercise
Performance
Principles
T
o ensure the best results and to minimize the risk of injury, the following
performance principles should be applied to all resistance exercises.
Quality vs Quantity — It is better to do a few exercises properly, than to do
many exercises improperly, whether that be in terms of repetitions (it’s better to do six good abdominal curl-ups than 20 poor abdominal curl-ups) or in
terms of volume of exercises (1-3 sets with good exercise technique is better
than 5-6 sets in which technique starts to falter).
Breathing — Breath-holding should be avoided during exercise because it can
temporarily increase blood pressure and cause dizziness. It’s best to exhale
during exertion and inhale during recovery.
Speed of Movement — Always use slow controlled movements to maximize
the amount of muscular work being done (by minimizing momentum) and to
minimize the risk of injury.
Range of Motion —Always use a full range of motion to ensure that strength
is developed through the full range and that joint flexibility is maintained.
Avoid limiting range of motion by lifting too much weight.
2
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Mind to Muscle Concentration — Exercise is more effective with proper
mental focus or concentration on the working muscles during the exercise.
p
a
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h 2to weight training
Grip Variations — A change in grip can provide variety
C
l
e range
exercises by slightly changing the angle ofthpull,
nua of motion, or line of
a
n
i
contraction. Grips can vary betweengpronated
(palm down), supinated (palm
es ent M
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p
up), narrow and wide.
u
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S
of t urse
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om
Load or Resistance —
Theorweight
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within the desired
onnumber
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Lifting
ighWeights — To maintain constant resistance throughout the set, do not
e
SletWthe weights rest or touch down on the weight stack between repetitions.
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CF Never drop weights once a set is completed.
Correct Postural Alignment — Always strive to maintain proper postural
alignment during weight training. This helps to:
• stabilize the body
• improve the breathing
• improve the joints ability to move freely
• improve the effectiveness of exercise
• enhance the body’s ability to generate force
• encourage muscle balance during training
• reduce the risk of injury during training
2-4 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Postural Stabilization
T
Proper
Postural
Alignment
he idea behind postural stabilization is that one consciously sets
the body into proper (neutral) postural alignment and then actively
contracts the body’s core muscles to maintain that alignment during
exercise (or at rest). Ideal posture is critical because it:
• reduces the force of gravity on the body
• maximizes the joints’ potential range of motion
• enhances the body’s ability to generate force
• enhances proper muscle balance during training, and
• reduces the risk of injury during training.
Head directly over
trunk.
Ears over
shoulders.
Scapula flat against
back.
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Tail bone
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(lowered)
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Buttocks
relaxed.
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Chin level with
ground.
Shoulder in line
with hips.
2
Neutral pelvis.
E
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Knees “soft”.
Feet parallel and
shoulder width
apart; weight evenly
balanced on both
legs and feet.
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 5
Exercise Technique
Chapter 2
A
Training
the Core
Muscles
ny time the body is actively working to maintain it’s alignment, the
core muscles will be contracted and working. This can be done using
stability/fitness ball exercises, mat exercises, resistance training exercises or yoga and stretching exercises.
Simply by becoming aware of one’s position in space, an individual can begin to control the postural muscles and involve them during any exercise or
activity.
“Lengthen the spine” and “pull the belly” in are instructional cues which can
help encourage postural stabilization.
Neck Extensors and Flexors — hold head and neck in a neutral position
Erector Spinae — extends and lengthens the spine.
Lower and Mid-Trapezius and Rhomboids — stabilize the scapula by pulling the shoulder blades back and down.
Training the
Abdominal
Muscles
2
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Transverse Abdominis and Deep Internal Obliques — stabilize the pelvis
and low back and provide support to the internal organs by pulling the belly
in.
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A Note about Abdominal
he Training
t
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During all spinal flexion exercises,
o ursthe
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Co low back.
tracted to stabilize thesopelvis
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During spinal
e a flexion
g In (in the supine position) the rectus abdominis works
s
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i
maximally
Th Trtoainapproximately 30 - 40 degrees of flexion. Past this point, the
t
hip flexors
igh become the prime mover.
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CF The legs should not be anchored during abdominal training because this allows
more leverage from the legs and hip flexors, which increases the risk of low
back injury because the hip flexors insert into the lumbar spine.
It is important to give the abdominal muscles adequate rest and stretching, especially following intensive training (just as you would other muscle groups).
2-6 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Spinal Stabilization Exercises
(Isometric muscle contraction of core muscles)
For the following exercise if you feel any pain or discomfort in the lower back stop the exercise and stretch
the area.
Single Leg Lift — Seated on the Ball
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• sit on the ball with a neutral pelvis and spine
ges dent
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Variations/Modification
p
• transverse abdominis contracted
e
Stuand hold each leg off the floor for
f th rs•e lift
o
• heels slightly wider than the shoulders
u 10-60 seconds
e
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• heels resting on the floor
s
• alternate leg lifts
nly balance
uct
• arms extended to the side of the body to helpe with
o
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• do sets of repetitions (i.e. 10 reps) per
• slowly raise one foot off the floor
e a ing I
s
e
leg
h joint
• do not lift the knee higher than the T
hip
rain
T
•
hold each leg off the floor for 10-30
t
• do not rest the foot on the floor in between
repetitions
igh
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seconds
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Movement description
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The goal of the exercise: To maintain neutral pelvis alignment throughout the leg lifts, no lateral movement
of the pelvis. 10 repetitions two sets on each leg. To challenge the exercise perform it with the eyes closed.
Muscles used
Joints/Joint action
Agonist —Hip flexors
Hip and knee flexion
Stretch
Synergist — Rectus femoris
Stabilizers — Core muscles
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 7
Exercise Technique
Chapter 2
Hamstring Curl Machine
Movement description
•
•
•
•
lay prone so the knee just clears the edge of the bench
adjust the machine so the ankle padding is located behind the ankle and not the heel
hips should remain in contact with the bench
flex the knees by drawing the heels towards the hips
Specific safety tips
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Variations/Modifications
om or Co
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• standing hamstring curl machine
nly truct
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• hamstring curl on physio ball
ar g Ins
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• hamstring curl at low pulley station
Th Traini
• single leg curl
ht
g
i
e
• with plantar flexed ankle
W
ESrotation
• with hip external or internal
F
C
•
•
•
do not hyper-extend the back during this exercise
do not hyper-extend the knee during this exercise
do not hyper-extend the neck during this exercise
a
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Muscles used
Joints/Joint action
Agonist —Hamstrings
Knee flexion
Stretch
Synergist — Gastrocnemius
Stabilizers — Core muscles,
Gluteus maximus
2-8 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2
Chapter 2
Exercise Technique
Hamstring Curl at Low Pulley
Movement description
•
•
•
•
•
attach the ankle strap with the hook to the front of the ankle
back away from the stack enough that cable slack is eliminated and the weight is off the stack
hold on to the machine for support and balance while standing on one foot
flex the knee by drawing the heel towards the hip
hold the upper thigh still by keeping the knees together
•
•
•
•
p
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Specific safety tips
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u
keep the supporting knee soft
in t Man
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stabilize the trunk with the abdominal, low back and hip muscles
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do not hyperextend the knee
of t urse
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keep hips level
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Variations/Modifications
are g Ins
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• hamstring curl machines
Th Traini
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Tibialis Pull
igh
e
W
ES
F
C
Sa
Muscles used
Joints/Joint action
Agonist —Hamstrings
Knee flexion
Stretch
Synergist — Gastrocnemius
Stabilizers — Core muscles
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 9
Exercise Technique
Chapter 2
Tibialis Pull
Movement description
•
•
•
•
•
•
2
r
te
p
a
h
sit on the floor, attach the ankle strap to the ball of the foot with the hook next to the sole of the shoe
back away from the stack enough that cable slack is eliminated and the weight is off the stack with toes
pointed
h2
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place a rolled towel under the ankle
the anua
n
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maintain a soft knee on the working leg
ges dent
a
p
point toe slightly, then dorsi flex ankle
he
Stu
provide support and stability with the hands and a flexefree
of t legurse
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ar g Ins
Specific safety tips
e
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Th Traini hands
• place weight on the wrists of the supporting
t
igh
e
Variations/ModificationsES W
• if no cable station is available;
one may attach a weight to the ankle strap; sit on a high bench and lift the
CF
p
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Sa
toes vertically from the floor
• elastic tubing attached to a stable object and the foot
Muscles used
Joints/Joint action
Agonist — Tibialis anterior
Dorsi flexion
Stretch
Stabilizers — Core Muscles
2 - 10 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Modified Dead Lift
Movement description
•
•
•
•
•
•
•
2
r
te
p
a
h
grip the bar slightly wider than shoulder width apart
position feet shoulder width apart
start with neutral posture/keep eyes level with horizon
h2
C
l
begin the descent by moving the hips back while maintaining a neutral spine
the anua
n
i
flex at the hips, moving the bar downward close to the thighs, stopping
past the knees
nt M
ges dejust
a
p
extend knees, hips and spine to return to standing
e
tu
f th rse S
extend knees/hip and spine
o
u
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om or Co
s
y
nl truct
o
e
• maintain a neutral spine throughout the exercise
ar g Ins
e
s
e ofinthe
in movement
• do not hyper-extend the spine at thehtop
T
a
r
• keep bar close to legs throughout movement
tT
igh
e
Variations/Modifications S W
E
• perform the exercise with
CFbarbell or dumbbells
Specific safety tips
p
m
Sa
• stand with the ball of the left foot on a raised block or step
• more advanced move — barbell just above ankle
Muscles used
Joints/Joint action
Agonist — Erector Spinae, Gluteus Maximus
Spinal extension
Stretch
Hip extension
Synergists — Hamstrings, Quadriceps
Knee extension
Stabilizers — Core Muscles
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 11
Exercise Technique
Chapter 2
Flat Bench Dumbbell Fly
Movement description
•
•
•
•
•
•
•
•
position yourself on the bench so that feet are flat on the floor and under the knees, or on the bench
maintain a neutral spine
with arms extended the dumbbells will be balanced over the chest, close together
palms facing inward
lower the dumbbells outward in an arc, maintaining slightly bent elbows
do not lower the dumbbells lower than the shoulders
the dumbbells, elbows and shoulders should be aligned
h2
C
e nual
return the dumbbells to the starting position, keeping the elbows slightlythbent
2
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a
d
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• elbows remain soft throughout the movement
t
f
s
o range
e the
• if there is pain in the shoulder joint discontinue or limit
our of motion
m
C
o
s
r
• do not bounce off the bottom of the fly
nly tructo
o
• stabilize the trunk with the abdominal and
e Imuscles
ns
arback
e
g
s
• do not lift the head off the bench during
n
e the fly
Th Traini
t
Variations/Modifications
igh
e
• use an incline bench
SW
FEincline bench
• use low cables and a flatCor
Specific safety tips
le
p
m
Sa
g
a
P
• cable cross over
• internal rotation of shoulder joint (pronated grip)
• perform on pec-deck
Muscles used
Joints/Joint action
Agonist —Pectoralis Major
Shoulder Transverse Adduction
Stretch
Synergist — Anterior Deltoids
Stabilizers — Core Muscles
2 - 12 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Shoulder Press
Movement description
• sit or stand holding dumbbells palms forward; lower dumbbells to just
above shoulder height, then press up over head keeping the dumbbells
slightly forward (peripheral vision) in order to avoid arching the back.
• stabilize and maintain neutral spine
• press dumbbells overhead to straight arm position
• option to bring dumbbells together at the top
2
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Specific safety tips
p
e
t
• maintain neutral neck and spine
f th rse S
o
u
e
• exhale while pressing overhead
om or Co
s
y avoid
• individuals with high blood pressure may neednlto
uct overhead lifts
o
r
t
e
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s
e
Variations/Modifications Th rain
• exercise can be done with barbell gorhtaTshoulder press machine
ei together at the top by turning palms
• dumbbells can be brought closer
W
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in
CF
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Sa
Muscles used
Joints/Joint action
Agonist —Lateral deltoids
Shoulder Abduction
Synergist — Triceps
Tricep Extension
2
Stretch
Stabilizers — Core mMuscles
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 13
Exercise Technique
Chapter 2
Alternating Dumbbell Curl
Movement description
•
•
•
•
•
grip the dumbbells with semisupinated/
semipronated forearm
stand with knees soft and elbows extended
maintain neutral scapular position throughout the exercise
curl the dumbbell upward by first supinating the wrist and then flexing the elbow
h2
C
elbows remain slightly ahead of the ribs throughout this exercise
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Specific Safety Tips
pag tuden
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th se S
• those with low back weakness may perform this exercise
ofseated
e
our
• do not allow the shoulders to lift during the exercise
or protract
m
C
o
s tthe
r
• maintain a neutral spine throughout (not movement
c o hips)
nly trin
u
o
are g Ins
e
s
n
e
Variations/Modifications
Th Traini
• use the low cable system (stand with
ht your back to the cables, use a single hand attachment from behind
g
i
e
the body and curl the arm forward
W and up)
ES
• use supinated, pronated, F
semi-pronated/semi-supinated
(hammer) grip variations
C
a
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p
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Sa
Muscles used
Joints/Joint action
Agonist —Biceps
Elbow Flexion
Stretch
Stabilizers — Core Muscles
2 - 14 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Barbell Wrist Curl
Movement description
•
•
•
•
2
r
te
grip the barbell with an underhand grip, hands 10 - 12 inches 25-30 cm) apart
sit on a flat bench with the full forearms supported on the bench
extend the wrists allowing the barbell to roll out to the fingers (optional)
h2
C
l
flex the wrists curling the barbell upward
the nua
C
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es i ent M
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a
Specific Safety Tips
e p Stud
h
t
f
• maintain neutral scapular position throughout the exercise
o urse
e
om or Co
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nl truct
o
e
ar g Ins
Variations/Modifications
e
s
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e
• use dumbbells
Th Traini
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• use the low cable station
igh
e
• use pronated grip to work wrist
S Wextensors
E
CF
le
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Sa
g
a
P
Muscles used
Joints/Joint action
Agonist —Wrist Flexors
Wrist Flexion
Stretch
Stabilizers — Core Muscles
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 15
Exercise Technique
Chapter 2
The Anterior Skeletal Muscles
Anterior Superficial View
Posterior Superficial View
Neck Flexors
Deltoids
Pectoralis Major
Serratus Anterior
Biceps
Abdominals
Forearm Flexors
Anterior Deep View
Tensor
Fasciae Latae
Adductors
Sartorius
Rotator Cuff
Tibialis Anterior
a
P
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Sa
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the anu
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age udent
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Hip Flexor
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Elbow
nly trRotators
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Quadriceps
Ankle Dorsi Flexors
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2 - 16 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2
Abdominals
Chapter 2
Exercise Technique
The Posterior Skeletal Muscles
Anterior Superficial View
Posterior Superficial View
Neck Extensors
Upper Trapezius
Deltoids
Mid Trapezius
Lower Trapezius
Triceps
Latissimus Dorsi
Forearm
Extensors
Gluteals
Posterior Deep View
Hamstrings
Flexor Digitorum Longus
Sa
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CF
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Rotator
Sartorius
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Soleus
ar g Ins Multifidus
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Th Traini
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igh
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Quadratus
W
le
p
m
Gastrocnemius
Levator
Scapulae
g
a
P
2
Lumborum
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Rhomboids
Erector
Spinae
Piriformis
2- 17
Exercise Technique
Chapter 2
Weight Training Exercises
for the Major Muscle Groups
Bench press, flys &
shoulder press
Biceps curls
Wrist curls
Leg press, lunge
and squat
2
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Abdominal crunches
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Toe pull
2 - 18 2
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p
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t
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o
u
e
om or Co
s
Cable or machine
nly truct
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e
s
r
hip adduction
n
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Leg extensions
Th Train
t
h
eig
W
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p
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Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Weight Training Exercises
for the Major Muscle Groups
Shrugs
Reverse flies
Seated cable rowing
Triceps pressdown/
kickback
Back extension,
dead lift
Lat pulldown
Squats, Lunges
Leg press
a
P
le
p
m
Sa
C
s
ge
h
al C
the anu
n
i
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age udent
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o
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Leg curl
om or Co
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y
t
onl struc
e
r
e a ing In
s
e
Th Train
t
igh
e
SW
Reverse wrist curls
Cable or machinehip abduction
p
a
h
2
r
te
2
E
CF
Calf raises and
seated calf raises
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 19
Exercise Technique
Chapter 2
Choice of Exercise Mode
Muscle
Body Weight
Free Weight*
Machine
Gastrocnemius
Standing Toe Press
Standing weighted
Toe Press
Toe Press Machine
Soleus
Seated Toe Press
Seated Weighted
Toe Press
Seated Toe Press
Machine
Tibialis Anterior
Standing or Seated
Toe Pull
Weighted Toe Pull
Toe Pull
with Cable
Quadriceps
Squat/Lunge
Weighted Squat/Lunge
Leg Extension Machine
Hamstrings
Standing Leg Curl
Tubing Leg Curl
Leg Curl Machine
Hip Adductors
Inner Thigh Leg Lift
Weighted Inner Thigh
Leg Lift
Adductor Machine
Adductor Cable Pull
Hip Abductors
Outer Thigh Leg Lift
Weighted Outer Thigh
Leg Lift
Abductor Machine
Abductor Cable Pull
Gluteus Maximus
Squat/Lunge
Prone Leg Lift
Weighted
Squat/Lunge
Erector Spinae
Superman (on ball or floor)
Rectus Abdominus
Crunch
Obliques
Iliopsoas
Pectoralis Major
Latissimus Dorsi
Deltoids
2
r
te
p
a
h
C
s
ge
Modified Dead Lift
Low Cable Glut Pull
Back Extension
h 2 Machine
al C
the anuAbdominal
Machine
M
s
t
e
pag tuden
e
h
Oblique Crunch
Weighted
Kneeling Oblique
se SCrunch
of t Oblique
r
Cable Crunch
u
e
o
om or C
s
Hanging Knee Raise only Weighted
Cable Knee Raise
uct Hanging Knee Raise
r
t
e
s
Total
Hip Machine
r
n
e a ing I
s
e
h ain
Push T
Up
Bench Press/Dumbbell Flys
Cable Flys/Pec Deck
Tr
t
h
g
Chin
Dumbbell or Barbell
Lat Pull Down
eiUp
W
Bent Over Row
Seated Cable Row
S
E
CFInverted Push Ups
Dumbbell or Barbell
Shoulder Press
p
m
a
P
le
Sa
Weighted Crunchin
Shoulder Press
DB Front Raise/Lateral Raise/
Reverse Fly
Cable Front Raise
Cable Lateral Raise
Reverse Pec Dec
Biceps
Dumbbell or Barbell
Arm Curls
Cable Curl
Triceps
Dumbbell or Barbell Arm Extnsions/DB Kickback
Cable Pushdown
Forearm Flexors
Dumbbell or Barbell
Wrist Curl
Forearm Extensors
Dumbbell or Barbell
Wrist Curl
*Free weight resistance can be provided with dumbbells, barbells, plates, or tubing
2 - 20 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Compound Exercises vs. Isolation
Muscle
Compound Exercise
Gastrocnemius
Standing Toe Press
(free weight or machine)
Soleus
Seated Toe Press
(free weight or machine)
Tibialis Anterior
Toe Pull
(free weight or machine)
Quadriceps
Squat/Lunge/Leg Press
Leg Extension
Hamstrings
Squat/Lunge/Leg Press
(as an assisting muscle)
Leg Curl
Hip Adductors
Adductor Machine
Adductor Cable Pull
Inner Thigh Leg Lift
Hip Abductors
Abductor Machine
Abductor Cable Pull
Outer Thigh Leg Lift
Gluteus Maximus
Squat/Lunge
Obliques
Iliopsoas
Pectoralis Major
Latissimus Dorsi
Deltoids
a
P
le
p
m
Sa
E
CF
p
a
h
C
s
ge
Superman on Ball
(or on floor)
Rectus Abdominus
2
r
te
Low Cable Gluteal Pull
2
Prone Leg
Ch Lift
l
the Back
nuaExtension
a
n
i
s nt M floor, or machine)
age ude(ball,
p
St
the
Full Sit Upe of urse
Crunch
o
m
C
o
s
r
Oblique Crunch
nly tructo
o
e
s
r
n
a g I Raise
Straight Leg Lift
ese inKnee
in or “hanging”)
h
T (standing
a
r
ht T
g
i
e
Flys
Bench Press
SW
Cable, dumbbell, pec deck
Push Ups
Erector Spinae
Isolation Exercise
Lat Pull Down
Chin Up
Standing Cable Flys
(pulling down)
Shoulder Press
Front Raise/LateralRaise
Reverse Flys
Biceps
Arm Curls
Triceps
Arm Extensions
(kickbacks, pushdowns)
Forearm Flexors
Wrist Curls
Forearm Extensors
Reverse Wrist Curls
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 21
Exercise Technique
Chapter 2
A
Weight Belts
re weight belts necessary? For most individuals, weight belts are
not necessary. Without them, the postural stabilizers are strength
ened and are better able to support the back. For individuals doing
extremely heavy lifting, however, weight belts are advisable for reducing
the risk of back injury. Weight belts do give extra protection and stability to
the back, but they should only be used for intensive training involving nearmaximum or maximum effort.
Weight
Lifting
Belts
Spotting Techniques
Position of the Spotter
In order for the spot to be effective, the spotter must assume a safe, stable body
position, paying close attention to stability and support of his/her lower back,
stability of the foot position and grip of the bar or partner.
Spotting
Communication
Before beginning the set the participant and the spotter should communicate
as to the number of repetitions to be done, whether or not assistance will be
given when racking the weight, etc.
2
r
te
Spotting Techniques for Various Exercises
Squat
• Stand close behind lifter, with feet wide apart
• Place forearms well under lifters arm pits
h2
C
l
• Squat with the lifter
the anua
n
i
• Assist lifter by lifting under the armpits
M
s
age udent
p
• Use your legs to lift
e
t
f th rse S
• Assist lifter in racking the obar
C
s
ge
p
a
h
a
P
le
u
e
om or Co
s
Bench Press only truct
are g as
Insclose to the bar as possible
• Position yourself
e
s
e iare
ninfirmly planted
• Ensure
Th feet
a
r
tT
• Knees
ghbent
i
e
• Follow
movement of the bar with hands under, but not touching the bar
W
ES• Keep the back in neutral position
p
m
Sa
CF
Incline Bench Press
• Same as bench press, however you will need to stand on the spotter’s platform
provided, or on a bench if there is no platform
• Maintain neutral spine
Dumbbell Flies
• Kneel at the head of the bench
• Grip the lifter’s wrists
Spotting for Forced Reps
• Apply enough assistance only to keep the bar moving without the lifter
breaking proper form.
2 - 22 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Stretching Exercises
Neck
Upper Arm
Triceps Stretch
a
P
le
2
h
Forearm
Extensor
al C
the anu
n
i
M
s
age udent
p
e
t
f th rse S
o
u
e
om or Co
s
nly truct
o
e
ar g Ins
e
s
n
e
Th Traini
t
igh
e
SW
p
m
Sa
C
s
ge
p
a
h
2
r
te
E
CF
Starting Position
Stretch Position
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 23
Exercise Technique
Chapter 2
Stretching Exercises
Torso
Gluts/Erector spinae —
back extensor cat stretch
Full body stretch — abdominals
C
s
ge
p
a
h
2
r
te
h
al C
2
the anu
n
i
M
s
age udent
p
e
t
f th rse S
o
u
e
om or Co
s
nly trGluts/Erector
uct
Gluts/Erector spinae —
spinae — more advanced
o
e
s
r
n
a
I
beginner’s stretch
stretch. Need good flexibilty
ese ng
Th Traini
t
igh
e
W
ES
F
C
p
m
a
P
le
Sa
2 - 24 Canadian Fitness Education Services • Weight Training Instructor Student Manual©
Chapter 2
Exercise Technique
Stretching Exercises
Hip Adductors
Hips
C
s
ge
p
a
h
2
r
te
h
al C
Hip Abductors and Gluteals
the anu
n
i
M
s
age udent
p
e
t
f th rse S
o
u
e
om or Co
s
nly truct
o
e
ar g Ins
e
s
n
e
Th Traini
t
igh
e
SW
a
P
le
p
m
Sa
Hip Flexors
2
E
CF
Quadriceps
Canadian Fitness Education Services • Weight Training Instructor Student Manual©
2- 25
Exercise Technique
Chapter 2
Stretching Tips
Stretching
Tips
1. Wear comfortable, unrestrictive clothing.
2. Warm up before stretching.
3. Try to stretch in proper postural align­ment, along the muscle’s line of
pull.
4. Learn to focus on the muscle being stretched and concentrate on relaxing
it.
5. Exhale into the stretch, then relax and deepen the breathe while holding
the stretch.
6. Stretching should be slow, gentle and free of pain. Avoid bouncing because this causes muscle contraction, not relaxation.
7. Gradually increase the duration of each stretch. The longer a stretch is
held, the more the muscle will relax and lengthen.
2
r
te
p
a
h
8. Incorporate both passive and active stretching into flexibility training.
2
h
9. Never continue doing a stretch if it causes abnormal
l Cdiscomfort; if the
a
e
u
h
pain is extreme, seek medical advice.in t
an
M
s
age udent
p
e
t
f th rse S
o
u
e
om or Co
s
nly truct
o
e
ar g Ins
e
s
n
e
Th Traini
t
igh
e
SW
a
P
le
p
m
Sa
C
s
ge
E
CF
2 - 26 Canadian Fitness Education Services • Weight Training Instructor Student Manual©