Practical Exam Work

Obadiah Stanton-Narine – Induction and general fitness programme. PAR-Q Participant’s full name:

.

Contact details mob and/or home:

.

Do you suffer from any chest pain

Whilst training? Whilst resting?

Yes Yes

No No

Are you currently or previously taken any medication for; Heart problems? Yes Any other problems? Yes

No No

Do you suffer from any joint problems?

Yes

No

In the past year, have you suffered from any major illness or surgery? Yes

No

Have you ever been diagnosed with any of the following? (Tick appropriately) Diabetes

Asthma

Epilepsy

Other problems

Are you pregnant? Yes Do you ever

(Please specify)

.

Have you recently had a baby? Yes No

No

Loose balance? Yes Loose consciousness? Yes Feel dizzy? Yes

No No No

Do you feel unwell at present, due to a cold or similar illness?

Yes

No

If answered yes to any of the above questions then you will need a medical note from your doctor in order to participate in exercise, also we will need to consult your doctor before you begin any training program. I have read the above questions and answered them honestly and to the best of my knowledge, I understand all the questions and understand that if answered incorrectly could result in injuries or accidents Signed Printed

. Date

.

.

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Induct participant into the gym, showing them around the gym and location of fire exit- 5 minutes Take participant through mobility stretches – 5 minutes Take participant through cardiovascular warm up (Using 2 different machines)– 10 minutes Take participant through upper and lower body stretches – 5-10 minutes Take participant through back exercises – 5-10 minutes Take participant through chest exercises – 5-10 minutes Take participant through arm exercises – 10 minutes Take participant through shoulder exercises – 10 minutes Take participant through abdominal exercises – 5-10 minutes Take participant through leg exercises - 10-15 minutes Take participant through cool down cardio – 5 minutes Take participant through cool down stretches – 5 minutes

Section one: Mobility Stretches Neck Circles 5 each way

Shoulder Circles, 10 each way

Hip Rotations 10 each way

Ankle Circles 10 each way, each foot

Wrist Circles 10 each way, each hand

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Section 2: Cardiovascular Warm up Treadmill 5 minutes Rowing machine 5 minutes Section 3: Upper and lower body stretching Shoulder stretch, hold for 10 each arm

Latissimus dorsi stretch, hold for 10 each side

Triceps stretch, hold for 10 each arm

Gastrocnemius strech, hold for 10 each side

Chest stretch, hold for 10

Quadriceps stretch, hold for 10 each leg

Hamstrings stretch, hold for 10 each leg

Abdominal stretch, hold for 10

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Section 4: The exercises Back exercises • Seated row – 2 sets, 8-12 repetitions (machine) Prime mover – Mid traps. Synergist – Biceps brachii. Fixator – Erector Spinae. Antagonist - Chest • Single arm row – 2 sets, 8-12 repetitions (dumbbell) Prime mover – Latissimus dorsi. Synergist – Biceps brachii. Fixator – Antagonist – Chest Alternatives: Wide over hand grip pull ups, reverse push ups Chest exercises

•

Bench press - 2 sets, 8-12 repetitions (barbell) Prime mover – Pectoralis major. Synergist – Triceps brachii. Fixator – Deltoids Antagonist – Latissimus dorsi/Rhomboids • Pec Dec – 2 sets, 8-12 repetitions (machine) Prime mover – Pectoralis major. Synergist Antagonist – Latissimus dorsi/Rhomboids

Fixator – Deltoids

Alternatives: Push ups, Dumbbell press, Dumbbell flies Arm exercises

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Bicep curl – 2 sets, 8-12 repetitions (machine) Prime mover – Biceps brachii. Synergist – Brachioradialis. Fixator – Deltoids Antagonist – Triceps brachii

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Bicep curl – 2 sets, 8-12 repetitions (dumbbell) Prime mover – Biceps brachii. Synergist – Brachioradialis. Fixator – Deltoids Antagonist – Triceps brachii

•

Triceps pulldown – 2 sets, 8-12 repetitions (machine) Prime mover – Triceps brachii Synergist – N/A. Fixator – Deltoids. Biceps brachii

•

Single arm tricep press – 2 sets, 8-12 repetitions (dumbbell) Prime mover – Triceps brachii. Synergist – N/A. Fixator – Deltoids. Biceps brachii Alternatives: Pull ups, Tricep dips Shoulder exercises

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Antagonist -

Antagonist -

• Shoulder Press – 2 sets, 8-12 repetitions (machine) Prime mover – Deltoids. Synergist – Triceps brachii. Fixator – Trapezius. Antagonist – Latissimus dorsi

•

Shoulder Press - 2 sets, 8-12 repetitions (dumbbell) Prime mover – Deltoids. Synergist – Triceps brachii. Fixator – Trapezius. Antagonist – Latissimus dorsi Alternatives: Barbell shoulder press, Handstand push ups Abdominal exercises • Abdominal curl – 2 sets, 8-12 repetitions Prime mover – Rectus abdominals. Synergist – N/A. Fixator – Oblique’s. Antagonist – Erector spinae

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Leg raises – 2 sets, 8-12 repetitions Prime mover – Rectus abdominals. Synergist – Rectus femoris. Fixator – Oblique’s Antagonist – Erector spinae, Bicep femoris Alternatives: Added weight plate, crunches, holding a plank Leg exercises

•

Back squat – 2 sets, 8-12 repetitions (barbell) Prime mover – Quadriceps. Synergist - Gluteus maximus. Fixator – Erector spinae Antagonist – Hamstrings • Leg Press – 2 sets, 8-12 repetitions (machine) Prime mover – Quadriceps. Synergist - Gluteus maximus. Fixator – Erector spinae Antagonist – Hamstrings

•

Lying thigh curl - 2 sets, 8-12 repetitions (machine) Prime mover – Hamstrings. Synergist – Gastrocnemius. Fixator – Antagonist – Quadriceps

•

Straight leg dead lift - 2 sets, 8-12 repetitions (barbell) Prime mover – Hamstrings. Synergist – Erector spinae. Fixator – Latissimus dorsi, Trapezius. Antagonist – Quadriceps. Alternatives: Hack squatting, Front squatting

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Section 5: Cool down Cool down cardio, Treadmill 5 minutes Variety of cool down stretches, 5 minutes

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