Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
The CFES Chapter 2 Exercise Technique Weight Training Instructor Course Student Resource Manual h 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 a P le p m Sa C s ge p a h 2 r te 2 E CF 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 s ge p a h h al C 2 Jill Bellm, France Burke, Doug Dickson, Dillon theGendall, nu Art Gibb, aHodgson, n i Brenna Goertson, Marnie Hall, Mike Harris, Sharry Mark Hornby, M s t nH. e ageRobert Nicole Hunziker-Basler, Trudy Ingram, King, Annette Lewis, Pat Novak, d p e tu Lori Swenson, Joren Titus, Morgan e S Wanda Ward, Dawn Weberg-Titus, f th rsTitus, o Jennifer Wright e ou Models: Graphic Design: 2 r te om C y s uctor l n Promet Canada re o Instr a ese ning Education Services Ltd. Canadian Th TraiFitness P.O.t Box 138, Summerland, B.C., VOH-1Z0 igh e S W The Fitness Knowledge Classroom Course * p m Sa Other Programs by CFES: a P le E CF The Fitness Knowledge Homestudy Program * The Group Exercise Instructor Course * The Weight Training Instructor Course, Homestudy The Advanced Weight Training Instructor Course * Introduction to Weight Training for Young Adults * Programs recognized by the BCRPA Fitness Branch and meet with National Fitness Leadership Alliance (NFLA) standards. Canadian Fitness Education Services Serving Canadians with quality programs and publications since 1983. CFES WT1SM Cover 12_2_08 2-2 Toll free (North America): 1 - 877 - 494 -5355 Phone: (250) 494-5355 • Fax: (250) 494-9355 email: [email protected] • website: www.canadianfitness.net 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 r te ❈Exercise Performance Principles ❈Postural Stabilization h al C e ❈Training the Core Muscles in th Manu s age udent p e t ❈Weight Training oExercises f th rse S u e om or Co s nlyExercises uct ❈Stretching o r t e s r e a ing In s e Th Train t igh e SW a P le p m Sa C s ge p a h 2 E CF 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 r te Mind to Muscle Concentration — Exercise is more effective with proper mental focus or concentration on the working muscles during the exercise. p a h 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 a d p up), narrow and wide. u e t h S of t urse e Co should be sufficient to fatigue the muscle om Load or Resistance — Theorweight s y t l ruc of repetitions, while maintaining proper technique within the desired onnumber t e r a set.g Ins throughout the e s n e Th Traini t Lifting ighWeights — To maintain constant resistance throughout the set, do not e SletWthe weights rest or touch down on the weight stack between repetitions. le p m Sa Pa C s ge E 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. h 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 dropped Ins Tail bone e g s e in (lowered) Th Trainto lengthen the spine. ght i e Buttocks relaxed. SW a P le p m Sa C s ge p a h 2 r te Chin level with ground. Shoulder in line with hips. 2 Neutral pelvis. E CF 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 r te Transverse Abdominis and Deep Internal Obliques — stabilize the pelvis and low back and provide support to the internal organs by pulling the belly in. h2 C s ge p a h e nual C h t a n es i ent M g a p tud A Note about Abdominal he Training t e S transverse abdominis should be conf During all spinal flexion exercises, o ursthe e m rand Co low back. tracted to stabilize thesopelvis o y t onl struc e r During spinal e a flexion g In (in the supine position) the rectus abdominis works s n e i maximally Th Trtoainapproximately 30 - 40 degrees of flexion. Past this point, the t hip flexors igh become the prime mover. e W ES a P le p m Sa 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 2 r te C s ge p a h h al C 2 the anu n i M • sit on the ball with a neutral pelvis and spine ges dent a 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 om or Co • heels resting on the floor s • alternate leg lifts nly balance uct • arms extended to the side of the body to helpe with o r t s r n • 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 e seconds W S E CF Movement description a P le p m Sa 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 2 r te C s ge p a h h al C the anu n i M s age udent p e t f th rse S o u e Variations/Modifications om or Co s • standing hamstring curl machine nly truct o e • hamstring curl on physio ball ar g Ins e s n e • 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 P le p m Sa 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 a h C s ge Specific safety tips 2 r te the u keep the supporting knee soft in t Man s e stabilize the trunk with the abdominal, low back and hip muscles pag tuden e h S do not hyperextend the knee of t urse e keep hips level om Co a P le p m h al C 2 s r nly tructo o Variations/Modifications are g Ins e s n e • hamstring curl machines Th Traini t 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 C l place a rolled towel under the ankle the anua n i M 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 C s ge a P le om or Co s y nl truct o e ar g Ins Specific safety tips e s n e 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 m 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 e C s ge a P le 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 r te p a h C s e a n es i ent M g a d p he e Stu • 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 r te C s ge p a h the anu n i M s age udent 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 s r e a ing In 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 ES in CF h al C a P le p m 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 al e 2 r te C s ge p a h n th Manu i s t e Specific Safety Tips pag tuden e 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 P le p m 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 s e p a h a n es i ent M g a Specific Safety Tips e p Stud h t f • maintain neutral scapular position throughout the exercise o urse e om or Co s y nl truct o e ar g Ins Variations/Modifications e s n e • use dumbbells Th Traini t • use the low cable station igh e • use pronated grip to work wrist S Wextensors E CF le p m 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 le p m Sa h al C the anu n i M s age udent p e t Hip Flexor f th rse S o u e om or Co s Elbow nly trRotators uct o e s r e a ing InHip Flexors s e Th Train t igh e SW Quadriceps Ankle Dorsi Flexors C s ge p a h 2 r te E CF 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 ES CF p a h 2 r te C s e h al C the anu n i M ges dent a p Rotator Sartorius e Cuff tu f th rse S o u e om or Co s nly truct o e Soleus ar g Ins Multifidus e s n e Th Traini t igh e 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 r te Abdominal crunches h al C a P le E CF Toe pull 2 - 18 2 the anu n i M s age udent p e t f th rse S o u e om or Co s Cable or machine nly truct o e s r hip adduction n e a ing I s e Leg extensions Th Train t h eig W S p m Sa C s ge p a h 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 M s age udent p e t f th rse S o u e Leg curl om or Co s 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©