Warm-up_mobility_stretch

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CYQ GYM TRAINING AWARD: Session Plan Introduction (SP1) Discipline: Gym Training

Name: Keeran Phull

Venue: SEEVIC College

Nearest telephone: At Reception

First Aid Kit: At Reception

Duration: 80 Minutes

Name of Duty First Aider: David Kreyling Aim: The purpose of this session is to: To deliver a safe and effective gym induction, using the cardiovascular equipment, Resistance Machines and the Free Weights for an intermediate fitness level and intermediate skill level. Objectives: To achieve this I will: To Introduce Keeran to the Cardiovascular Machine, Resistance Machines and the Free Weights.

Fitness Level of Participant/Client: Intermediate

Skill Level of Participant/Client: Intermediate

Age of Participant/Client: 18 Any specific considerations relating to participant’s needs with reference to screening and appropriate clothing: Shoes must be tied. Wear T-Shirt and Shorts. Remove jewellery that may be obstructive.

Health & Safety Checks – What do I need to consider with reference to the following: Checks: Comments: Temperature/Ventilation: 18˚C Floor: Carpet – clean Water Availability: By reception Obstacles: Leads/cables/towels/refreshments for other users. Fire Exits: Front and back of gym are clear. Other: Remove jewellery – make sure equipment is usable. Equipment: I require the following equipment: Treadmill, Bike, Cross Trainer, Pec Dec, Leg Curl, Shoulder Press With regard to this equipment I will need to make arrangements with (Names): David Kreyling The checks I will need to make with regard to the equipment are as follows: All equipment is working. Free of obstacles. Date of action:28/04/2007 Any other arrangements relative to: Environment :Mirrors Clean

Equipment: Towelled down and dry

Participants: Carries Water

Candidate’s Signature: Assessor’s/Manager’s/Supervisor’s/Colleague’s Signature:

Date: Date:

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name…Keeran Phull…………………………… Venue…SEEVIC College…………… Component…Sit-Up Bike……………………….. Date…Saturday 28th April… Duration…10 Minutes..……………………….… Fitness level…Intermediate………. ……….. Skill level… Intermediate ………………………………………..

Mobility pulse raiser (include CV1 on this page) Time Time/Intensity

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

6-8 Reps

Mobility on Spine (Side Turns)

-Neutral Spine -Rotate body Left, Centre, Right

6-8 Reps

Mobility on Spine (Side Bends)

-Neutral Spine -Tight Abs -Bend to the Left, then Right

6-8 Reps

Mobility for Shoulders – Whilst on the machine

-8 Rotations forward -8 Rotations Backwards

6-8 Reps

Mobility for Neck – Whilst on the machine

-Neutral Spine -Do not rotate the Neck Back -Look Left, Centre then Right

5 Minutes

Sit-up Bike which works the: Quadriceps, Hamstrings, Gastrocnemius, Soleus

Keep RPM Above 60

0-2 Minutes - Level 3 2-4 Minutes - Level 4 4-5 Minutes - Level 5

-Neutral Spine -Head up, Facing forward -Do not lock knees/must be slightly bent -Bottom of feet on the resting pads -Start pedalling to start machine

Progression/ Adaptation

Mobility 5 Minutes

Look Left, drop the chin to chest, run along, looking at the floor, up to the right

Pulse Raiser

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

Nice slow cycle just enough to raise the pulse

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Preparatory Stretch…….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

Prep stretch Time Time/Intensity

5 Minutes

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Deltoids (Performed on Bike)

-Neutral Spine -Feet hip width apart -Stretch arm across the body -Use other arm for support

Triceps (Performed on Bike)

-Neutral Spine -Make sure you DO NOT hyperextend the spine

Lats & Obliques

-Neutral Spine -Knees slightly bent -Avoid leaning forward and back

Pectorals

-Neutral Spine -Knees slightly bent -Feet hip width apart

Erector Spinae

-Stand with feet slightly wider than hip width apart and bend knees -Place both hands on knees

Gluteus Maximus

-Neutral Spine -Keep back straight -Facing forward -Maintain slight bend of knee on the supported knee

Quadriceps

-Avoid arching the Spine -Keep knee close to the supporting leg

Holding 8-10 Seconds for each Stretch

Progression/ Adaptation

Hold in front

Use wall for support

Use wall for support

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Preparatory Stretch…….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

Prep stretch Time Time/Intensity

5 Minutes

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Adductors

-Turn the foot out slightly, so the knees is in alignment with the ankle and bend the knee -Avoid twisting the hips

Hamstrings

-Keep a Neutral Spine -Keep the leg extended but not hyper-extended -Avoid bouncing -Keep the hips square

Gastrocnemius

-Bend the front knee -Keep a Neutral Spine -Feet hip width apart

Soleus

-Both knees bent -Keep a Neutral Spine -Feet hip width apart -Aim to cit on a chair

Holding 8-10 Seconds for each Stretch

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

Progression/ Adaptation

Combines with upper body stretches

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Tredmill………………….……….. Date…Saturday 28th April..… Duration…25 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

CV2 Re- Warm up Time Time/Intensity

5 Minutes

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Progression/ Adaptation

-Head up and looking forward -Neutral Spine -Must be working at quite a high intensity -Always take big breaths and try and relax -Keep asking how they are feeling with the 1-10 scale -Keep talking to the customer -Motivate them -Drink!

-Increase the Speed -Increase the Gradient -Decrease the Resting Time -Must be hitting about Level 8 on the RPE Scale

Treadmill which works the: -Quadriceps -Hamstrings -Gastrocnemius -Soleus -Gluteus Maximus

Re-Warm up RPE at 3

0-2 Minutes - Level 2.5 2-4 Minutes - Level 3.0 4-5 Minutes - Level 3.5

Main Aerobic Workout Continuous Training RPE at 4-5 RPE at 5-6 RPE at 6-7 RPE at 7-8 RPE at 6-7

4-6 Minutes 6-8 Minutes 8-10 Minutes 10-12 Minutes 12-15 Minutes 15-18 Minutes 18-20 Minutes 20-22 Minutes 22-25 Minutes

-

Level 4 Level 4.5 Level 5 Level 5.5 Level 6 Level 6.5 Level 7 Level 6 Level 5.5

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Resistnace Machines…….……….. Date…Saturday 28th April..… Duration…15 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

Resistances Machines Time Time/Intensity

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Progression/ Adaptation

15 Minutes Pec Dec 3 Sets of 10 Reps

-This works the Pectoralis Major

Weight – 6

-Neutral Spine Knees at 90º Head facing forward Back Straight -Check the Weight -Elbows at 90º -Breathing out on exertion

Leg Curl 3 Sets of 10 Reps

-This works the Hamstrings and your Gluteus Maxinmus

Weight – 6

-Neutral Spine Head facing downwards Back Straight -Check Weight -Ensure the padding is resting just above the ankles -Do not lock the knees -Breathing out on exertion

Shoulder Press 3 Sets of 10 Reps Weight – 5

-This works the: Deltoids Biceps Trapezius

-Neutral Spine Head facing forward Back Straight Knees at 90º -Check the weight -Adjust the seat so that the elbows are just below 90º -Do not lock the elbows

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

Changing the body positioning and the grip Increase the Weight Increase the Sets Increase the Reps

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Free Weights…………….……….. Date…Saturday 28th April..… Duration…15 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

Free Weights Time Time/Intensity

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Progression/ Adaptation

15 Minutes Dead Lift 3 Sets of 10 Reps

-This works the: Quadriceps Gluteus Maxinmus Hamstrings

Weight – 20Kg

Clean 3 Sets of 10 Reps Weight – 10Kg

-This works the: Quadriceps Gluteus Maxinmus Hamstrings

-Neutral Spine Head facing Forwards Back Straight Bent knees -The Get Set position: -Toes slightly under the bar -Feet hip width apart -Hands gripped on the outside -Lifting from the legs and not from the back -Keep the bar close to the body -Do not lock the elbows and knees -Keep facing forwards -Breathing out on exertion

Increase the Weight Increase the Sets Increase the Reps

-Neutral Spine Head facing Forwards Back Straight Bent knees -Perform the Dead Lift as above -Continue the movement up to the chest -Keep the elbows above the wrists -Lift yourself onto your toes to sustain the weight -Twist the wrists and elbows at the same time keeping the bar close to your body -Bend the knees to sustain the weight -Breathing out on exertion

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Free Weights…………….……….. Date…Saturday 28th April..… Duration…15 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

Free Weights Time Time/Intensity

Exercises (name the exercise and muscles, draw diagrams for stretching)

15 Minutes Back Squat 3 Sets of 10 Reps Weight – 10kg

-This works the: Quadriceps Gluteus Maxinmus Hamstrings

Teaching Points

-Neutral Spine Head facing Forwards Back Straight Bent knees -You must perform the Dead Lift and the Clean before you perform the Back Squat -Rest the bar just below the neck -Widen the grip -Widen your feet to shoulder width apart -Lift from the knees and not from the back -Stick your bottom out to perform the squat -Keep facing forwards -Breathing out on exertion

Progression/ Adaptation

Increase the Weight Increase the Sets

Tricep Extension 2 Sets of 10 Reps

-This works the Triceps

Weight – 7.5Kg

How to Spot

-Neutral Spine Head facing Upwards Back Straight Adjust your legs so that your back is straight -Do Not lock the Elbows -Avoid moving the Shoulders -Keep Elbows tucked in -Breathing out on exertion -Get into the Get Set position -Lift the bar using the Dead Lift -Perform the Upright Row keeping the bar as close to the body as possible -Both the client and the spotter takes hold of the barbell away from the face -With a leap forward, take the barbell past the face, above the chest -When the client is comfortable, the client will say ‘my bar’, the spotter will then let go of the bar bell -The client then spots for me as I perform/demonstrate the exercise -I will then spot the client as they perform the exercise

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

Increase the Reps

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Cross Trainer…..……….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

CV3 Cool Down Time Time/Intensity

5 Minutes

RPE at 4

Keeping RPM above 60

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Progression/ Adaptation

Cross Trainer which works the: -Quadriceps -Hamstrings -Gastrocnemius -Gluteus Maximus -Deltoids -Triceps -Biceps

-Neutral Spine -Head facing forward -Knees and Elbows must not lock -Keep elbows close to the body -Toe to Heel/Heel to Toe action

-Increase the Level -Decrease the Resting Time

0-2 Minutes – Level 4 2-4 Minutes – Level 5 4-5 Minutes – Level 6

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Post Workout Stretch….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

Post workout stretch Time Time/Intensity

5 Minutes

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Progression/ Adaptation

Lats and Obliques

-Support the Upper Body -Lean directly to the side -Avoid Bouncing

-Standing

Hold for: 15 – 30 Seconds

-Standing Trapezius & Posterior Deltoid

Triceps

-Maintain a Neutral Lower Spine -Put the Abdominals tight

-Keep a Neutral Spine -Gently press the elbow behind the head -Take care that not to hyperextend the spine

Pertorials & Anterior Deltoid

-Relax the chest and keep the back neutral -Sit tall, chin lifted

Erector Spinae

-Avoid holding the breath -Relax the neck

Hamstrings (Developmental Stretch holding for 30-45 Seconds)

-Sit down, and keep a neutral spine -Bend 1 leg towards your inner thigh -Keep the other leg straight that you want to stretch -Reach forward to the foot with the same arm -Make sure you are at mild discomfort

Abductors

-Sit upright -Gently with both hands, draw the thigh to the left

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

-Standing

-Standing

-On Hands and Knees

CYQ GYM TRAINING AWARD: Workout Plan

(SP2)

Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Post Workout Stretch….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..

Post workout stretch Time Time/Intensity

5 Minutes Hold for: 15 – 30 Seconds

Exercises (name the exercise and muscles, draw diagrams for stretching)

Teaching Points

Progression/ Adaptation

Adductors (Developmental Stretch holding for 30-45 Seconds)

-Gently press down on the thighs -Keep the back neutral -Only increase if tension eases

-Standing

-Standing

Soleus

-Sit Tall -Slight lean from the hips -Abdominals tight

Quadriceps & Hip Flexors

-Keep the knees together -Gently press the hip into the mat -Support the head with the other arm -Avoid twisting the knees

Rectus Abdominals

-Keeping the hips into the mat with the elbows resting on the floor, gently lift the sternum up and hold -Look forward

Gastrocnemius

-Bend the front leg, place the other leg directly behind you in line with the hips -Gently press the heel into the floor

Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………

-On Side

-Use a Wall

CYQ GYM TRAINING AWARD Workout Plan and Evaluation Discipline:

(SP3)

Name of trainer:

Name of client: Date:

Time:

Venue:

Session Number:

Session Aim: Warm Up

Equipment:

Time:

Intensity/method of monitoring:

Equipment:

Time:

Intensity/method of monitoring:

Comments:

Main Workout

Comments:

Candidate’s Signature: Assessor’s Signature:

Pass Date:

Refer

Cool down

Equipment:

Time:

Intensity/method of monitoring:

Comments:

Client feedback:

Instructor’s evaluation with reference to: Teaching, Observation, Instructions, Communication

Agreed action for next session:

Signed (Client): Candidate’s signature: Assessor’s signature:

Date: