LO1 of Unit 6 – Exercise Instructions
Exercise Instructions
When instructing cardiovascular machines (CV), use NAMSET
N – Introduce the machine
A – Body area and benefits
M– Primary muscles, i.e. heart and lungs and lower body
S – Show (demonstrate). Use the ‘quick start’ function
E – Explain the dashboard and technical points
T – Let them have a go and teach/instruct as you go
Tips for instructing the warm-up CV
- Explain the benefits of warm-up before intense exercise
- Ask the client if they have any questions before they start
- Move the client to a position so they can easily view your demonstration
- Please move to a location so the client does not have to turn their head to speak to you
- During the warm-up, build rapport by asking questions of interest to find out about the client
- Monitor exercise intensity at regular interval using the RPE scale and talk test
Tips for instructing the main CV component
- Explain to the client the benefits of the exercise and the component
- Discuss with the client the intensity demands of the main CV component (aerobic curve)
- Move the client to a position so they can easily view your demonstration
- Please move to a location so the client does not have to turn their head to speak to you
- Monitor exercise intensity at regular interval using the RPE scale and talk test
Tips for instructing the cooldown CV
- Explain to the client the benefits of cooling down post-exercise
- Discuss with the client the intensity demands of the cooldown CV component
- Move the client to a position so they can easily view your demonstration
- Please move to a location so the client does not have to turn their head to speak to you
- Monitor exercise intensity at regular interval using the RPE scale and talk test
Cardiovascular machines
The stepper (stepping)
- Rest your hands lightly on the bar in front of you or on the side rails.
- Stand upright with a slight forward lean at the hips.
- Take even, moderately deep steps.
- Keep your entire foot on the pedal.
- Brace your abdominals
- Breath rhythmically
Benefits:
- Develop cardiovascular fitness (heart and lungs)
- Lower body muscles
- Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and soleus, Hip Flexors, Tibialis Anterior
Stationary bike (cycling)
- Raise seat to hip level
- Keep your abs engaged
- Hips to stay centred over the seat
- Adjust seat position (forward/back) to ensure the knees is over the ankle when right and left pedals are parallel to the floor
- Sit upright with a slight forward lean at the hips
- Grip the handlebars lightly with your entire hand and arms slightly bent at about a 15-degree angle
- Breath rhythmically
- When pedalling, be sure you are pushing down and pulling up as the pedals make a complete cycle.
Benefits:
- Develop cardiovascular fitness (heart and lungs)
- Lower body muscles
- Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and soleus, Hip Flexors, Tibialis Anterior
Recumbent bike (cycling)
- Adjust the seat, so the pedal is at the lowest position. Your leg should be almost, but not relatively, straight.
- Adjust the pedal straps so that your feet feel snug
- Grip the handlebars lightly with your entire hand and arms slightly bent at about a 15-degree angle
- Pedal by pressing from the ball of your foot and through your heel.
- keep your chest up, shoulders back and down, ears in line with your shoulders
- Breath rhythmically
Benefits:
- Develop cardiovascular fitness (heart and lungs)
- Lower body muscles
- Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and soleus, Hip Flexors, Tibialis Anterior
Treadmill (running)
- Maintain a central position over the treadmill belt
- Stand tall and relax
- At slow speed, heel to toe action
- At a fast pace, contact the belt with a flat foot
- Keep shoulders relaxed to allow arms to forward and back.
- Focus gaze forward and slightly down
- Breath rhythmically
Benefits:
- Develop cardiovascular fitness (heart and lungs)
- Lower body muscles
- Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and soleus, Hip Flexors, Tibialis Anterior
Cross trainer (cross-training)
- Position the footplate to its lowest position of the pedal stroke before stepping on
- Grip the upright handlebars lightly with your entire hand
- Arms stay bent throughout the cycle
- Cycle legs in a circular manner to remain balanced through the feet and distribute bodyweight
- Stand tall and relax
- Focus gaze forward and slightly down
- Knees remain bent throughout the pedal stroke
- Breath rhythmically
Benefits:
- Develop cardiovascular fitness (heart and lungs)
- Lower body muscles
- Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and soleus, Hip Flexors, Tibialis Anterior
The rower (rowing)
The Catch
- Arms are straight; the head is neutral; shoulders are level and not hunched.
- The upper body is leaning forward from the hips, with the shoulders in front of the hips.
- Shins are vertical or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
- Heels may lift as needed.
The Drive
- Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
- Hands move in a straight line to and from the flywheel.
- Shoulders remain low and relaxed.
The Finish
- The upper body is leaning back slightly.
- Legs extended, keeping the handle held lightly below your ribs.
- Shoulders should be low with wrists and grip relaxed. Wrists should be flat.
The body movements of the recovery are mostly the reverse of the drive. Blend these movements into a smooth continuum to create a rowing stroke.
The Recovery
- Extend your arms until they straighten before leaning from the hips towards the flywheel.
- Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
- For your next stroke, return to the catch position with shoulders relaxed and shins vertical.
Benefits:
- Develop cardiovascular fitness (heart and lungs)
- Lower body muscles
- Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and soleus, Hip Flexors, Tibialis Anterior
STRETCHING (Dynamic)
Dynamic Chest/Upper Back Stretch
Muscles stretched:
- Pectorals (Chest)
- Rhomboids (Back)
- Mid Trapezius (Back)
Instruction points:
- Stand tall with feet hip-width apart
- Horizontally extend the arms and open up the chest
- Horizontally flex the arms back and round the upper back and shoulders
Squat to Overhead Arm Swing
Muscles stretched:
- Quadriceps (Front of the thigh)
- Gluteus maximus (Bum)
- Latissimus dorsi (Back)
- Soleus (Calves)
- Iliopsoas (Hip flexors)
Instruction points:
- Squat down and swing the arms down and back
- Return to the standing position with arms stretched overhead
Squat to Overhead Arm Swing with Rotation
Muscles stretched:
- Quadriceps (Front of the thigh)
- Gluteus maximus (Hip)
- Latissimus dorsi (Back)
- Obliques (Torso)
- Soleus (Calves)
- Iliopsoas (Hip flexors)
Instruction points:
- Squat down and swing the arms down and back
- Return to the standing position with arms stretched overhead while rotating the upper body to one side
Posterior Step with Overhead Reach
Muscles stretched:
- Rectus abdominis (Abs)
- Latissimus dorsi (Back)
- Iliopsoas (Hip flexors)
- Gastrocnemius (Calves)
Instruction points:
- Stand tall with feet hip-width apart
- Take a small step back with arms stretched overhead and abs braced
- Touch the floor with the lunging heel
- Push back with the posterior foot and return to the start position
Lunge with Rotation
Muscles stretched:
- Quadriceps (Front of the thigh)
- Gluteus Maximus (Hip)
- Obliques (Torso)
- Iliopsoas (Hip flexors)
Instruction points:
- Stand tall with feet hip-width apart
- Lunge forward while rotating the torso towards the lunging leg
- Push back with the lead foot and return to the start position
Torso Twists
Muscles stretched:
- Obliques (Torso)
- Rhomboids (Back)
- Gluteus maximus (Hip)
Instruction points:
- Stand tall with feet hip-width apart and toes slightly pointed out
- Rotate to one with arms and hip
- Free the rear to rotate to one side then to the other
Forward Leg Swings
Muscles stretched
- Hamstrings (back of thigh)
- Iliopsoas (Hip flexors)
Instruction points
- Stand straight with your feet hip-width apart and hold onto a wall
- Keeping one leg stationary, slowly swing the opposite leg forward and backwards in a single smooth movement
- Switch sides and repeat until the set is complete
Static stretching (Cooldown)
Hold each stretch position for 15-30 seconds. Perform each stretch for 2-4 repetitions and try to stretch a little deeper each repetition.
Standing Gastrocnemius
Muscle stretched:
- Gastrocnemius (back of the lower leg)
Instruction points:
- Feet hip-width apart
- Back leg straight but unlocked, heel flat on the floor
- Both feet facing forward
Standing Hamstrings
Muscles stretched:
- Hamstrings (back of thigh)
Instruction points:
- Feet hip-width apart
- Step one leg forward, keep the portion straight, knee unlocked
- Bend back leg and bend forward from the hips
- Both feet facing forward
Standing Quadriceps
Muscles stretched:
- Quadriceps (front of thigh)
Instruction points:
- Stand tall, look forward with upright posture
- Raise one heel towards the buttocks and hold the ankle with the hand of the same side
- The knee of stretching leg points towards the floor
Kneeling Hip Flexor
Muscles stretched
- Iliopsoas (top of thigh, groin area)
Instruction points
- Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee.
- Place your hands on the front knee for support
- Keeping the torso upright, push the hip forward until you feel a stretch around the groin and top of the rear leg’s thigh
- Maintain the position holding for 15 to 30 seconds
Standing Latissimus Dorsi
Muscles stretched:
- Latissimus dorsi(back)
Instruction points:
- Stand upright with a hip-width stance
- Reach arms overhead and clasp hands and turn palms upwards
- Bend to the side without leaning forward or backwards
Standing Pectorals
Muscles stretched:
- Pectoralis Major (chest)
Instruction points:
- Stand with arms raised level with shoulders
- Contract the upper back and retract shoulder blades to draw arms back behind the upper body
- Keep neck long and shoulders away from ears
Standing Trapezius and Rhomboids
Muscles stretched:
- Trapezius (upper back) and Rhomboids (mid-back)
Instruction points:
- Stand upright with hands in front of the body, level with shoulders
- Link fingers and extend arms out in front, rounding the upper back
- Brace abdominals and hold
Standing Biceps
Muscle stretched:
- Biceps brachii
Instruction points:
- Stand upright with hands by your sides
- Rotate he thumbs inwards and extend he shoulders until a stretch point is reached
- Brace abdominals and hold the chest up
Standing Triceps
Muscle stretched:
- Triceps brachii
Instruction points:
1: Standing up straight with feet hip-width apart, shoulders dawn and back
2: Reach your left arm straight into the air then bend your arm behind your head letting your left hand drop to the middle of your back, palm facing your back
3: Take the right hand and gently pull the left elbow towards the right.
4: Hold this stretch for 15 to 30 seconds then switch to the other side
Resistance exercise: lower body
Back Squat (barbell)
Benefit: Strengthen the lower body muscles
Primary muscles involved:
- Quadriceps
- Gluteus Maximus
- Adductors
Alternative exercises:
- Lunge
- Leg press
- Leg extension
Set-up instructions
1: Position the bar on the upper trapezius (meaty part of the back), with your hands shoulder-width apart
2: Stand upright and step one pace backwards
3: Stand with your feet shoulder-width apart, toes pointing slightly outwards
4: Rotate your elbows down, lightly pulling the bar onto the upper trapezius
Movement execution instructions
1: Take a breath and fill the lungs with air to brace the spine
2: Flex the knees and hips until your thigh bone is parallel to the floor
3: To return, extend your hips and knees, keeping the chest lifted
4: Keep your feet flat to the ground throughout
5: Repeat for the desired number of repetitions
Deadlift (barbell)
Benefit: Strengthen the posterior chain
Primary muscles involved
- Hamstrings
- Gluteus Maximus
- Erector Spinae
Alternative exercises:
- Dumbbell deadlift
- Leg curl
Set-up instructions
1: Place the middle of your feet directly under the barbell
2: Grasp the bar with a ‘thumb under’ grip, hands just outside your legs
3: Bend your knees to bring the shins to the barbell
4: Lift your chest and pull your shoulder blades back and down, being careful not to drop your hips
Movement execution instructions
1: Take a deep breath and fill the lungs with air, bracing the core to prevent the back from overarching
2: Lower the bar to the mid-chest area. The shoulder joint will be in around 75 degrees of abduction
3: Return the bar to a position directly over your shoulders, with the elbows fully extended
4: After completing the desired number of repetitions, return the bar to the rack, keeping your elbows extended
Stiff Legged Deadlift
Benefit: Strengthen the posterior chain
Primary muscles involved
- Hamstring muscles
- Gluteus Maximus
- Erector Spinae
Alternative exercises:
- Dumbbell deadlift
- Leg curl
Set-up instructions
1: Grasp the bar with a pronated grip, hands just outside your legs
2: Stand in an erect position with your feet hip-width apart, toes pointing forward and the bar resting against your upper thighs
3: Keeping your arms fully extended, pull your shoulders slightly back and brace your abdominal muscles
Movement execution instructions
1: Unlock and hinge the hips and lightly flex your knees to lower the bar
2: Keeping the bar close to the body, continue to hinge from the hips until the bar reaches your mid-shin or your shoulders are level with your hips
3: Your hips must be high with your shins vertical over your ankles
4: Keep the path of the bar straight and maintain neutral spine during the descent
5: To return to the start position, keep your torso and back tight, and push your feet into the ground
6: Using your hamstrings, extend the hips to pull the bar up the legs to stand up, squeezing your glutes once upright
Repeat the movement for the desired number of repetitions
45 Degrees Leg Press
Benefit: Strengthen the lower body
Primary muscles involved
- Quadriceps
- Gluteus Maximus
- Adductors
Alternative exercises
- Squat
- Lunge
- Leg extension
Set-up instructions
1: Sit in the machine with the lower back, hips and glutes pressed against their pads
2: Place the feet flat on the platform at approximately shoulder width apart with the toes slightly angled out
3: Grip the handles firmly at the sides
4: Brace your abdominal muscles and push the platform away with your heels and forefoot.
5: Rotate the safety handles to release the sled
Movement execution instructions
1: Breath in and allow the hips and knees to slowly flex to lower the sled
2: Under control, lower the platform, keeping the feet flat, stopping at approximately 90 degrees at the knees
3: To return, apply pressure through the foot press the platform out to full extension through the knee (no hyper-extension) and breath out
4: Avoid forcefully snapping out through the knee joint
5: Repeat for the desired number of repetitions.
6: Return the foot platform to its resting position by rotating the safety bar then bending the knees