Fitness Coach Name Club · Theory- Take the Fitness coach through the advantages and disadvantages...

Fitness Coach Task Book

Fitness Coach Name ________________________ Club _____________

Fast Class feedback

Group Ex Class feedback

How To Do CV training

How To Do Fixed Resistance training

How To Do Cable training

How To Do Free Weights training

How To Do Core Stability training

How To Do Equipment Maintenance

How To Use the Gym Floor Basics Bible

Oomph assessment sheet

Appendices: FM Observation sheets

Class………………………………… Day ………………………………. Time…………. Rate the class 1-10 on customer experience 1 2 3 4 5 6 7 8 9 10 Why?………………………………………………………………………………………………………. ……………………………………………………………………………………………………………….. ……………………………………………………………………………………………………………….. Introduction details………………………………………………………………………………… Member screening Yes/No Verbal Communication…………………………………………………………………………… ……………………………………………………………………………………………………………….. Visual Demos………………………………………………………………………………………….. ……………………………………………………………………………………………………………….. Touch correction…………………………………………………………………………………….. ……………………………………………………………………………………………………………….. Progressions and regressions …………………………………………………………………………… ………………………………………………………………………………………………………………………………………………………… Oomph rating out of 10 1 2 3 4 5 6 7 8 9 10 Why…………………………………………………………………………………………………………………………………………………………………………………………………………………………..……………………………………………………………………………………………………………….. Give 3 ways you feel this session could be improved?

1. 2. 3.

Fast Class feedback

1) What class did you attend today? Class…………………….. Day…………………… Time …………………… 2) a) Did the instructor arrive on time i.e. 10 minutes before the start of

the class? YES/NO

b) What’s the importance of this? ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… ……………………………………………………………………………………… 3) Did the instructor screen the participants? YES/NO

a) Please rate their screening on a scale of 1 to 5. 1 being poor, 2 being satisfactory, 3 being good, 4 being very good, 5 being excellent and Explain why… 1 2 3 4 5

……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… ………………………………………………………………………………………

4) Give 3 areas of fitness this class aims to develop?

1)……………………………………………………………………………… 2)……………………………………………………………………………… 3)………………………………………………………………………………

5) Who would you recommend this class to and why? ……………………………………………………………………………… ………………………………………………………………………………… …………………………………………………………………………………

6) What equipment was used in this class? Was the equipment

effective/appropriate and Why? …………………………………………………………………………………

………………………………………………………………………………… …………………………………………………………………………………

…………………………………………………………………………………

Group Exercise Feedback

7) a) Did the instructor cater for all members in the class including

regressions and progressions? YES/NO

b) Please rate this on a scale of 1 to 5. 1 being poor, 2 being satisfactory, 3 being good, 4 being very good, 5 being excellent: 1 2 3 4 5

c) Give an example of a regression used in this class …………………………………………………………………………………

d) Give an example of a progression used in this class …………………………………………………………………………………

8) What other days and times does this class run?

…………………………………………………………………………………

9) When can you promote this class within your role as an FC?

………………………………………………………………………………… ………………………………………………………………………………… …………………………………………………………………………………

10) What worked well in the class? (Think about the key ingredients that you have learnt that are needed to make a great class as well the overall experience) ………………………………………………………………………………… ………………………………………………………………………………… …………………………………………………………………………………

…………………………………………………………………………………

11) What could have been better? (Think about the key ingredients that you have learnt that are needed to make a great class as well as the overall experience) ………………………………………………………………………………… ………………………………………………………………………………… ………………………………………………………………………………… ………………………………………………………………………………… …………………………………………………………………………………

How to do CV training

Date………… Delivered by- Fitness manager Objective- For the Fitness Coach to be able to use and demonstrate the use of all the cardiovascular machines in the gym after this session Theory- Take the Fitness coach through the advantages and disadvantages of cardiovascular training and for whom it should be used. This information should be re-tested this at the end using the questions provided. Then suggest any further learning or areas of development the Fitness Coach should undertake. Advantages

- easy to use - low risk of injury - intensity easy to manage - Takes little or no time to set up

Disadvantages - Not always functional Who for

- Everyone -

Cardiovascular Fitness: A Definition Cardiovascular fitness also called cardiorespiratory fitness is the ability of the lungs to provide oxygen to the blood and the heart to transport oxygenated blood to the cells of the body. It is also the ability of the body to sustain an activity for an extended period of time.

Benefits of a Cardiovascular Fitness Program Participating in a cardiovascular conditioning program can help the participant to: - lower blood pressure - increase HDL cholesterol - decrease total cholesterol - decrease body fat due to utilizing fat as energy - increase heart function and its ability to pump more blood - decrease stress reactions and anxiety - reduce glucose-stimulated insulin - increase oxygen output to body - decrease resting heart rate - increase cardiac output - increase aerobic work capacity

Types of Cardiovascular training

Long, Slow Distance (LSD) Workouts

What: As its name implies, LSD workouts are long, continuous aerobic workouts at a low intensity during which the member covers a relatively large distance. How: Our members can use any piece of cardio equipment in the gym to do LSD workouts, including a treadmill, bike or rowing machine. They can also run or cycle outside or swim in the pool. The more muscles involved and the more weight-bearing the exercise, the more calories they’ll burn during the workout. Interval Workouts What: Workouts alternate high intensity work periods with low intensity recovery periods. There are four variables that can be manipulated within an interval workout: time (or distance) of each work period, intensity of each work period, time of each recovery period and number of repetitions. How: Our members can do interval workouts on a treadmill, bike, rowing machine or outside on a running track. For long interval workouts, our members should run, cycle or row for two to four minutes at 95 percent maximum heart rate with recovery periods equal to or slightly less than the time of the work period. Have them repeat each hard-easy cycle three to five times. For short interval workouts, have them run, cycle or row at slightly less than an all-out sprint for 20 seconds to one minute with recovery periods two to three times as long as the time of the work period. Have them repeat each hard-easy cycle five to eight times. Heart Rate You can workout your member’s maximum HR by subtracting their age from 220 and then subtract 5% to get their maximum workout HR. Most of our CV equipment is fitted with HR sensors or the member can use one of our HR straps which will allow the member to monitor their HR throughout the workout. RPE Should the member not want to use HR to monitor intensity, you can encourage them to use the rate of perceived exertion. Using level 2/3 for easy and 8/9 for high intensity. Level 1: I'm watching TV and eating bon bons Level 2: I'm comfortable and could maintain this pace all day long Level 3: I'm still comfortable, but am breathing a bit harder Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly Level 5: I'm just above comfortable, am sweating more and can still talk easily Level 6: I can still talk, but am slightly breathless Level 7: I can still talk, but I don't really want to. I'm sweating like a pig Level 8: I can grunt in response to your questions and can only keep this pace for a short time period Level 9: I am probably going to die Level 10: I am dead

Coaching Instructions for FM

Take the Fitness Coach through the following 6 pieces of cardiovascular kit, taking them through the set up and individual teaching points for each. Then add 3 of your own choice of kit at the end and then give this How To Do Cardiovascular Training document to the Fitness Coach to refer back to if needed. Stair climber

Set up – Stand in an upright position begin to step rhythmically allowing the heels to rise and fall naturally. Increase or decrease the intensity to suit the type of training or for how hard you want to work out. Treadmill

Set up- stand in the centre of the treadmill within easy reach of the treadmill controls. The treadmill is fitted with an emergency stop strap which can be clipped to the member’s clothing. There is also an emergency stop button on the control panel. When moving on the treadmill make sure you stay in the centre and able to reach the controls, increase the intensity by changing the speed and/or elevation depending on what kind on workout you required.

Upright Bike

Set up- Adjust the seat height so that there is a slight bend in the knee when the pedal is in its lowest position. Adjust the pedal straps so that they are firm around the foot using the adjustment settings. Sit upright in a position where you can operate all the controls.

Recumbent Bike

Set up- Adjust the seat height so that there is a slight bend in the knee when the pedal is in its lowest position. Adjust the pedal straps so that they are firm around the foot using the adjustment settings. Sit upright in a position where you can operate all the controls. Cross Trainer

Set up - Stand in an upright position, hold onto the upright handles and begin to step rhythmically, allowing the heels to rise and fall naturally. Increase or decrease the intensity to suit the type of training or for how hard you want to work out.

Cardio Wave

Set up – Stand on the plates and hold on the handles so that you are in an upright position. Begin to step rhythmically allowing your feet to move out to the sides. Increase or decrease the intensity to suit the type of training or for how hard you want to work out. Hand Bike TOP

Set up- sit up straight with your feet flat and your knees at an approx right angle. Adjust the seat so that your shoulders are level with the centre pivot that the rotating arms connect. Hold onto the handles and vary the hand position to suit your workout. Rotate the arms rhythmically and increase the intensity to suit your workout.

Concept 2 Rower

Set up – Sit on the seat and place your feet on the foot plates and tighten the strap along the first knuckle of your feet. Sit upright and hold the rower handle out in front of you. Start with your legs bent and your arms out straight in front of you. Straighten your legs, pushing the seat back and pulling the bar up to your chest. Return the bar out in front of you and bend your knees again returning the seat to the start position.

Distance interval programme on the rower

Menu ↓

Select workout ↓

New workout ↓

Intervals distance ↓

Use + - buttons to alter the distance ↓

Use the top > To move along to set rest period ↓

Push bottom √ to begin workout

Club Specific Exercise 1…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 2…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 3…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ………………………………………………………………………………………..

Assessment for Cardiovascular Exercise

Questions

1) List 3 benefits of CV exercise. ……………………………………………………………………………………………………………………………………………………………………………… 2) What disadvantages are there for using CV machines? ……………………………………………………………………………………………………………………………………………………………………………… 3) Name 3 teaching points for the treadmill. ……………………………………………………………………………………………………………………………………………………………………………… 4) What two ways can a member measure their intensity during CV

exercise? ……………………………………………………………………………………………………………………………………………………………………………… 5) How do you work out the maximum HR for the member? ………………………………………………………………………………………………………………………………………………………………………………

FM Feedback …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… FM signature…………………………….. FC Signature……………………………..

How to do Fixed Resistance Training

Date………………………………… Delivered by- Fitness manager Objective- For the Fitness Coach to be able to use and demonstrate the use of all the fixed resistance machines in the gym after this session. Theory- Take the Fitness coach through the advantages and disadvantages of fixed resistance training and for whom it should be used. This information should be re-tested this at the end using the questions provided. Then suggest any further learning or areas of development the Fitness Coach should undertake. Advantages - Easy to use - Low risk of short term injury - Easy to maintain a neutral spine. - can provide a good starting point for members. - They take no time to set up and so save time - They can be less intimidating Disadvantages - Movements are fixed and may not suit the individual (not a natural way to move) - They do not allow the body to stabilize itself. - Range of movement can be restricted leading to possible injury. - Can cause muscle imbalances - Participant may find it boring. - May not be the most effective way to gain results. Who for -Beginners -People who want to isolate specific muscles (muscle building) -Individuals who are in need of spinal support or who have disabilities? Tempo The suggested tempo for fixed resistance machines is a 2 seconds for the concentric part of the movement and 4 seconds for the eccentric part. Sets and Reps

Goal Power Strength Hypertrophy Endurance

Sets 1-4 1-4 2-4 2-4

Reps 1-4 2-6 8-12 15+

Now take the Fitness Coach through the following 6 bits of fixed resistance kit taking them through the individual teaching points for each and the set up. Then add 3 of your own choice of kit at the end and then give this How To Do Resistance Training document to the Fitness Coach to refer back to if needed.

Chest Press - Pecs

Set up- Adjust the seat height so that the handles are in-line with the point just below your shoulders.

Movement

Use the front pedal to bring the handles forward.

Maintain a neutral spine throughout the movement

Bend your elbows keeping your wrists in-line with your elbows

Push the handles in front until your arms are almost straight.

Take your elbows back as far as is comfortable and repeat.

Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… (Think movement not just weight)

Top Tip – Check that the client’s back remains in the seat and full range of movement is maintained throughout the movement. Check that the foot is removed from the pedal after the handles are in place.

Lateral pulldown – Latissimus Dorsi, Rhomboids

Set up- Adjust the pad so that it rest on top of your knees at around 90 degrees. Use the grip labelled Lat on the bar.

Movement

Lean back just enough so that bar descends in front of you.

Maintain neural spine throughout movement and avoid swinging.

Draw the bar to the upper chest keeping your elbows drawn back.

Avoid too much elevation of the shoulders and traps.

Return the bar back to the start position and repeat.


Top Tip – Behind the neck pulldown promotes poor form. This position exaggerates lack of shoulder flexibility, causing the shoulders to pull forward, elbows to rotate back and head and chest to drop forwards. To ensure elbows are in line with the torso, head and chest are both up, it is far more beneficial to pull it down in front. ______________________________________________________________ Upper back – Latissimus Dorsi, Rhomboids

Set up- Adjust the seat so that the front pad sits comfortably on your sternum. Adjust the chest pad so your arms are completely straight in the start position.

Movement-

Maintain neutral spine throughout the movement

Keep wrists in-line with arms and pull towards you.

Keep elbows elevated throughout the movement.

Return the handles to the start position and repeat.

Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… Top Tip – Check that the shoulders elevate as little as possible throughout the movement. Also check that the pad is in a comfortable position for the client and that the seat is in the correct position to allow for this.

Leg Press – Quadriceps, hamstrings, gluteus maximus

Set up- Position the seat so that at the lowest point your knees are past 90 degrees.

Movement

Position your feet so that you’re they are vertical and are high enough to stop the knees pushing over the toes.

Check that the heel stays in contact with the board at all times.

Make sure that your knees bend following the line of your toes.

Push through the heels until your knees are almost straight

Return to the start just before the weights touch the stack and repeat. Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… Top Tip – Check feet position before you start the exercise, keep hands away from pushing down on the legs.

Leg Press - Quadriceps

Set up Adjust the leg pad so that it sits on the lowest part of the shin. Adjust the seat so that your whole spine is in contact with the seat.

Movement

Keep your spine neutral throughout the movement

Keep your feet in-line with your knees.

Raise the pad up until your legs are almost straight

Then return to the start position just before the weights touch the stack and repeat.

Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… Top Tip – Check that the seat is in the correct position for the back to be supported. Avoid swinging.

Leg Curl - Hamstrings

Set up Adjust lower pad so it sits just above your foot at the back. Adjust the seat so that your whole spine is in contact with the seat.

Movement

Keep the spine neutral throughout the movement.

Draw the ankles back as far as you can whilst maintaining neutral spine.

Then return to the start position just before the weights touch the stack and repeat.


Top Tip – Check that the seat is in the correct position for the back to be supported. Avoid swinging. Club Specific Exercise 1…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 2…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ………………………………………………………………………………………..

Exercise 3 …………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ………………………………………………………………………………………..

Assessment for Fixed Resistance

Questions

6) List 3 benefits of using fixed resistance machines. ……………………………………………………………………………………………………………………………………………………………………………… 7) List 3 disadvantages of using fixed resistance machines. ……………………………………………………………………………………………………………………………………………………………………………… 8) Name 4 teaching points for a chest press. ……………………………………………………………………………………………………………………………………………………………………………… 9) What are the top tips for a lat pulldown? ……………………………………………………………………………………………………………………………………………………………………………… 10) What is the suggested tempo for a fixed resistance repetition? ………………………………………………………………………………………………………………………………………………………………………………


How To Do Cable Training

Date………………………………… Delivered by- Fitness manager Objective- For the Fitness Coach to be able to use and demonstrate the use of all the cable machines in the gym after this session. Theory- Take the Fitness coach through the advantages and disadvantages of cable training and for whom it should be used. This information should be re-tested this at the end using the questions provided. Then suggest any further learning or areas of development the Fitness Coach should undertake. Advantages Cable training allows the user to engage in multiplanar, multi-joint movement patterns. Because the pulleys are able to articulate, they can follow the natural path of the cable created by the user. Cable training gives the user the ability to target specific muscles and recruit the muscles being used to stabilize and balance the body. The development of stabilizer muscles improves muscle balance, agility, posture, joint function, strength in various planes, and increases caloric expenditure for fat loss goals. Ultimately making you feel better due to overall musculoskeletal efficiency. This system allows for true whole body training. Disadvantages Cable exercises require some degree of skill and training to learn the techniques properly. If you are a beginner, you may find these exercises challenging to do on your own. If you have weak core muscles and poor posture, you may want to start with other types of exercises, such as corrective exercises and body weight training. . Exercise Tips • They are highly versatile machines and may require the guidance of a Personal Trainer or Fitness Coach. • When exercising, draw navel inward toward spine. • Generate movements from the core as opposed to the arms. • Keep knees slightly bent to maintain a stable base.

Exercise Progression Once the client is comfortable performing any traditional exercise, they can progress to incorporate challenges in coordination and stability. By progressing an exercise, the client is building strength in stabilizers, enhancing core strength and training body parts to move together. There are many progressions that will require increased coordination from alternating arms to adding a rotation to the movement.

http://www.livestrong.com/weight-training/

Coordination • Two Arms • Alternating Arms • One Arm • One Arm with a Rotation Progress an exercise from a stable to an unstable environment. As the client is familiar with one level, increase the amount of instability to functionally train other parts of the body to work together. Stability • Seated, Unsupported (stability ball) • Standing, Two Legs • Standing, Single Leg • Standing, Unstable Two Legs (standing on ½ foam roll or dyna-disk) • Standing, Unstable Single Leg (standing on ½ foam roll or dyna-disk) When progressing through exercises in instability, the client should always be completely comfortable performing one exercise before progressing to the next level to ensure safe and proper execution of the exercise. If the client is compensating during the movement by arching their back, or shifting weight, decrease the weight or take a step back in the exercise progression. Example Progression • Standing, Single Leg, Two Arms • Standing, Single Leg, Alternating Arms • Standing, Single Leg, One Arm • Standing, Single Leg, One Arm with Rotation ______________________________________________________________

Ball Press/Bent Over Row

Ball Press

Sit tall on ball with feet wide. Elbows out to the side in line with shoulders. Using a neutral grip, align the wrist and elbows. Brace Spine by drawing your lower abdomen in. Maintaining proper posture, start movement by pressing hands straight

forward and together. Check alignment and positioning and repeat press. It is important not to let your back arch or to flex forward at any time

during the movement. Keep feet flat on the floor to maintain balance and stability.

Bent Over Row

Stand with feet approximately shoulder width apart and knees slightly bent. Align the wrist, elbows, and shoulders with the band.

Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine without losing neutral spinal alignment.

Pull the elbow straight back. Keep the wrist straight throughout the movement. Draw the shoulder blades toward the spine while performing the

movement. Maintain proper alignment throughout the movement and while

returning to the starting position.

Progression: Single leg stance; Staggered stance with rotation Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - ……………………………………………………………………………………………………………………………………………………………………………………

Chest Press

Adjust cable arms as shown. Stand in a stable staggered stance position. Using a barbell grip, align the wrist and elbows as shown for start

position. Brace Spine by drawing your lower abdomen in. Maintaining proper posture, start movement by pressing hands

together. Check alignment and positioning and repeat press. It is important not to let your back arch at any time during the

movement. Keep arm in alignment with the cable as shown. Keep feet flat on the floor and slight bend in knees to maintain balance

and stability. Variation: Try various grip positions, Alternating arms.

Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… ______________________________________________________________

Lunge Twist

From standing position, draw your bellybutton in toward your spine Step forward and descend slowly by bending at the hips, knees and

ankles During the descent maintain weight distribution between the heels and

mid-foot Do not allow the feet to cave inward or shift outward The knees should track between the first and second toes Perform downward reps slowly and concentrate on the descent and the

alignment of your body Keep upper torso erect. With the arms straight, perform a torso rotation Rotation should come from the lumbar, thoracic and cervical spine

segments Allow the shoulder blades to roll slightly from side to side as you rotate

back and forth Watch for: Rounding of the mid-back (thoracic area), excessive

protraction of the shoulders and/or excessive flexion of the lumbar curve – these are indications that the exercise is too advanced and needs to be regressed


Single Leg Squat/Adduction

Single leg squat

Stand in proper alignment, with cable held at shoulder height Draw your belly button inward toward your spine. Shift your weight on to weighted leg and lift other leg off the floor Allow yourself to lower to a squat position under control without

compensation. Extend your hips, knees and ankles to a standing position.

Adduction

Maintaining NEUTRAL SPINE, Shift weight on leg with no weight and lift weighted leg of the floor Adduct the leg ONLY AS FAR AS THE AVAILABLE ROM AT THE HIP

WILL ALLOW. (I.E. Do not compensate to get more ROM by laterally flexing at the spine - like the model has done!).

Slowly lower, and add squat as a progression.

Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - ……………………………………………………………………………………………………………………………………………………………………………………

______________________________________________________________

Dead Lift

Keep arms straight at all times. Lower the weights down as deep as neutral spine angles can be

maintained. Maintain good posture throughout the exercise with shoulder blades

retracted and depressed. Ensure no compensations of the knee ankle or hip. Return to the starting position, pushing through the glutes and keeping

the head & chest up, this will ensure that pressure is not placed solely on the lower back.

Breathing in on the way down & breathing out on the way up


______________________________________________________________

Kid Lift

Adjust cable arms as shown and select low starting weight. Grasp handles and keep arms extended straight in front of body Stand in a stable squat stance position as shown. Brace Spine by drawing your lower abdomen in. Maintaining proper posture, start movement by bending at the knees to

a finished position of 90 degrees as shown. It is important not to let your back arch at any time during the

movement. Keep feet flat on the floor to maintain balance and stability.


______________________________________________________________

Club specific Exercise 1…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 2…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 3…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ………………………………………………………………………………………..

Assessment for Cable Training

Questions

11) List 3 benefits of using Cable Training. ……………………………………………………………………………………………………………………………………………………………………………… 12) List 3 disadvantages of using cable machines. ……………………………………………………………………………………………………………………………………………………………………………… 13) Name 4 teaching points for a ‘Kid Lift’. ……………………………………………………………………………………………………………………………………………………………………………… 14) What are the top tips for cable training? ……………………………………………………………………………………………………………………………………………………………………………… 15) How would you progress a client once they are comfortable performing

any traditional exercise? ………………………………………………………………………………………………………………………………………………………………………………


How To Do Free Weights Training

Date…………………………………

Delivered by- Fitness manager Objective- For the Fitness Coach to be able to use and demonstrate the use of Free weight equipment with a variety of exercises in the gym after this session. Theory- Take the Fitness Coach through the following information. This information should be re-tested this at the end using the questions provided. Then suggest any further learning or areas of development the Fitness Coach should undertake. Advantages - Versatility and variety of uses. - Allows the body to move freely and functionally. - Supporting your own posture. - Using more energy. - More muscles integrated at one time -If used correctly can be effective in getting results. Disadvantages - Without the correct spotting lifting heavy could increase risk of injury. - Greatly increased margin for error. - Correct instruction and guidance is required for safe usage. - Increased levels of skill and co-ordination required causing potential frustration. Who for -Beginners/intermediate -Free weights can be adapted for anyone to use under the correct instruction. Considerations Never lift above your means. Make sure you have the necessary space around you to perform the exercise. Check that bars and dumbbells are put away after use. Tempo The suggested tempo for free weights is 2 seconds for the concentric part of the movement and 4 seconds for the eccentric part.

Sets and Reps

Goal Power Strength Hypertrophy Endurance

Sets 1-4 1-4 2-4 2-4

Reps 1-4 2-6 8-12 15+

Now take the Fitness coach through the following 6 free weight exercises taking them through the set-up and individual teaching points for each. Then add 3 of your own choice of kit at the end. Then give this How To Do Resistance Training document to the Fitness Coach to refer back to if needed. Squat - Quads, Glutes

Set up-

Bar rests comfortably on your back.

Feet shoulder width or slightly wider apart. Movement

Bend from the knees and the hips

Make sure the weight is predominantly going through your heels and is equal on both sides.

Knees should track over the second and third toe.

Descend as far as you can control.

Maintain a neutral spine throughout the movement.

Then return to start position

Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… (Think movement not just weight) Top Tip – Use a mirror to check that the bar is even on both sides. It is advised that you use a squat rack as this makes taking and putting back the weight easier.

___________________________________________________________

Dead lift- Lower back, Quads, Glutes and Hamstrings

Set up- Feet should be shoulder width apart Grip the bar shoulder width or further apart. Movement

Hinge at the hips allowing the glutes to push back and you to bend forward at the waist

Allow knees to bend.

Maintain neutral spine throughout movement consciously drawing the shoulders back and keeping you head and neck in-line with your back.

Lower the bar towards the floor as far as neutral spine can be maintained

Raise back up returning to the start position and repeat.


Top Tip – Take special care to ensure that client’s spine remains neutral throughout each repetition.

___________________________________________________________

Dumbbell Chest Press- Chest

Set up- Set the bench to flat Grip the dumbbells in a seated position and slowly lower yourself to a laying position.

Movement-

Lowly lower the weights maintaining the wrist position over the elbows

Lower as far as is comfortable with dumbbells at right angles from the body.

Push the dumbbells back up to the start position. Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… (Think movement not just weight)

Top Tip – It is advised to have a spotter. (FM to advise FC on correct spotting technique).

______________________________________________________________

Single arm row- Latissimus Dorsi, Rhomboids

Set up- Set the bench to flat With the dumbbell in one hand the other supporting you on the head section of the bench. The leg the same side as the dumbbell goes out to stabilize the body while the other kneels on the bench. The position is correct when neutral spine can be made. Movement

Bend the elbow and draw the dumbbell upwards

Keeping the elbow in-line with the wrist, keeping the elbow drawn into your side.

Maintain neutral spine throughout

Lower the dumbbell back down until the arm is straight. . Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… (Think movement not just weight)

Top Tip – The stabilizing leg on the floor should be the same side as the arm holding the dumbbells. Make sure that the elbow remains close to the body.

______________________________________________________________ Shoulder Press- Shoulders

Set up Feet shoulder width apart Movement

Dumbbells start at shoulder width apart

Knuckles face backward throughout the movement

Maintain neutral spine make sure the lumber spine does not arch.

Straighten arms above you head

Lower the arms back down to the start position.


Top Tip – Pay special attention to the client’s lower back and check for any increase in the natural curvature of the lower spine. ______________________________________________________________ Bicep Curls- Biceps

Set up Feet shoulder width apart Movement

Start with your arms by your sides palms facing forward.

Bend from the elbows.

Make sure your elbows do not move forward

Take the dumbbells as close to your chest as they will go.

Return to the start position. Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… (Think movement not just weight)

Top Tip – Check that the client does not rock on their feet. Club Specific Exercise 1…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 2…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement……………………………………………………………………………

……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 3…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ………………………………………………………………………………………..

Assessment for Free weights

Questions

16) List 3 benefits of free weights ………………………………………………………………………………………………………………………………………………………………………………

17) Name one type of person you may suggest should not use free weights

right away. ………………………………………………………………………………………………………………………………………………………………………………

18) Name 4 teaching points for a dumbbell chest press ……………………………………………………………………………………………………………………………………………………………………………… 19) What is the suggested rep range for strength training? ……………………………………………………………………………………………………………………………………………………………………………… 20) Name 4 teaching points for a barbell squat. ………………………………………………………………………………………………………………………………………………………………………………

FM Feedback ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

…………………………………………………………………………………………………………………………………………………………………………………… FM signature…………………………….. FC Signature……………………………..

How To Do Core Stability Training

Date………………………………… Delivered by- Fitness manager Objective- For the Fitness Coach to be able to use and demonstrate the use all core stability tools. Theory- Take the Fitness Coach through the advantages and disadvantages of the various tools and for whom it should be used. This information should be re-tested this at the end using the questions provided. Then suggest any further learning or areas of development the Fitness Coach should undertake. Practical- Take the Fitness Coach through the core stability exercises, taking them through the individual set-up and teaching points for each. Then add 3 of your own choice of kit at the end and then give this How To Do Core Stability training document to the Fitness Coach to refer back to if needed.

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The Stability Ball

Advantages This stability ball is a great way to strengthen all of the muscles in the abs and back including the rectus abdominis, transverse abdominis, internal/external obliques and the erector spinae. These moves will also challenge your balance, stability and overall co-ordination, making this a multi-purpose workout. The moves progress in difficulty, so take your time and use a wall for balance if you feel wobbly. Disadvantages Some of the movements will require a certain level of balance and core stability, and therefore care should be taken to insure the exercise prescribed is able to be performed correctly and without injury.

Abdominal - Full Sit Up On SB

Movement

Sit on the ball. Slowly roll down the ball until the ball is in the small of the back. Be sure you are balanced when back is fully extended. Keep feet in proper alignment facing straight ahead. Align feet directly under the knees. Draw the belly button in towards the spine. Place your tongue on the roof of your mouth just behind your top teeth. Squeeze the glutes. Contract the abdominals while curling the upper torso towards your

hips. Flex at the hips bringing the upper body to a fully upright position on

the ball. Do not push with the legs to perform the hip flexion. Slowly lower the upper body to the starting position.


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Bridge - On SB

Movement

Sitting on Swiss ball, activate the core by drawing in the navel towards the spine and squeezing your glutes.

Gently walk your feet out and lay back on the Swiss ball.

Keep your head and shoulders on the Swiss ball with your head slightly tilted back and your tongue on the roof of your mouth.

Lift your hips towards the ceiling until you're in the position of a "plank" with shoulders, hips & knees all at the same height. Hold this position for 10-15 seconds then lower keeping your core locked on.

Keep the knees stacked over the ankles.

The ball should not move.

Imagine gripping a small ball between the knees.

Think of pushing the hips toward the ceiling.

Think of directing the tailbone towards the scapulae (emphasizing erector spinae).

Repeat desired repetitions.


Cobra - Prone on SB

Movement

Lay in prone position with stability ball under sternum. Legs straight, and core and glutes activated. Brace the spine by drawing your lower abdomen inward. Squeeze glutes and SLOWLY draw the shoulder blades backward

(retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.

The chin should be tucked in while lifting the torso off the stability ball. Hold position for recommended time.

As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.

The chin should stay tucked. If client complains of discomfort in the low back, have him or her

concentrate on squeezing the glutes (do not externally rotate the hips). Keep feet straight ahead throughout the entire exercise.


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THE BOSU Ballast Ball

Advantages The BOSU Ballast Ball (BB) is a great tool for working on balance, stability and core strength. It's shaped liked a stability ball, but inside is a loose filling that adds 5-8 pounds of weight to the ball. It moves and shifts inside which engages the core and stabilizer muscles in a new and challenging way. You can use the Ballast Ball the same way you use a regular ball, but there are some unique moves you can do because of the shifting weight (e.g., impact shifts really challenge the core) and the stability of the ball (the weight inside keeps it from rolling away).

The ballast inside offers audible cues for different exercises. For the impact shifts, you'll want to hear and see the weight actually move from one side of the ball to the other. For the rotations, you'll want to keep the ball rolling smoothly, hearing a steady shushing sound of the weight inside.

When the BB is on the ground, it won't roll away, but you may need to look behind you for seated exercises in order to feel comfortable.

The BB has concentric circles on four sides of the ball, like bull's eyes which serve as guidelines for where to hold or sit on the ball.

Disadvantages Some of the movements will require a certain level of balance and core stability, and therefore care should be taken to insure the exercise prescribed is able to be performed correctly and without injury.

______________________________________________________________

Around the World

Movement

Hold the BB on either side, hands inside the smallest circle.

Turn to the right while rotating the ball, bringing the left hand on top, right hand on the bottom.

Turn back and keep going to the left, rotating the ball and bringing the right hand on top and left hand on the bottom.

The ballast should move smoothly as you continue rotating.

http://exercise.about.com/od/productreviews/gr/ballastball.htm

Continue the side rotations, but take the ball in a full circle while rotating the ball, first going to the right, up and left for 8 reps and then in the other direction for 8 reps.

Keep the movement smooth so that you hear a steady shushing sound from the ballast.


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Ball Exchange

Movement

This is a common move you can do with a regular ball, but the added weight of the BB adds intensity.

Start with the ball between the feet and lower the legs down while reaching the arms out and way.

Bring the ball in and grab it with your hands, stretching the arms and legs away from each other.

Continue, exchanging the ball between the hands and feet for 8-12 reps.

Regression: - ……………………………………………………………………………………………………………………………………………………………………………………

Progression: - ……………………………………………………………………………………………………………………………………………………………………………………

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The Spider

Movement

Get on all fours to the left of the BB (the circles should be showing on each side and on top of the ball).

Lean the right hip into the outer concentric circle of the ball and keep turning the body until you're on top of the ball.

Add a crunch here if you like or keep rolling over until you're on the right side of the ball.

Continue rolling over the top of the ball for 8-12 reps.


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The BOSU Ball

Advantages BOSU balls provide an unstable environment for performing a variety of core exercises. This instability means that your core muscles must work far harder than usual--especially compared to performing similar exercises on the floor. The curved dome of the BOSU ball increases the range of movement possible at your spine when you perform exercises such as sit-ups or crunches. This makes these exercises much more demanding and therefore productive. Most BOSU ball core exercises also challenge your balance. The combination of core conditioning and balance is vital in sports such as skiing, soccer and martial arts, and water sports such as canoeing.

http://www.livestrong.com/general-fitness-exercises/

http://www.livestrong.com/sports-and-recreation/

The BOSU trainer has advantages over a traditional stability ball when it comes to core training. Virtually every abdominal exercise that can be done on or with a stability ball, with the exception of reverse crunches, can be executed with the BOSU. However, the BOSU allows users to strengthen the core without using the legs or arms for support. With the platform side down, you can sit atop the trainer and engage the entire abdominal region with legs and arms fully extended. The unstable nature of this side of the trainer forces the abdominals to fight for stability, thus strengthening the entire core, including the postural muscles of the back.


______________________________________________________________

Supine Open and Tuck

Movement

Sit with the hips centred slightly forward of the top of the dome. Flex the knees approximately 90 degrees and rest the toes lightly on

the floor. Place the hands on the sides of the dome for support. Lean back slightly, while maintaining neutral posture in lumbar spine. One at a time, lift the legs off the floor until the knees are approximately

chest level and the lower legs are parallel to the floor. Slowly lean back while simultaneously extending at the hips and knees. Extend until the legs and trunk are almost parallel to the floor. Pause at the bottom of the movement, then flex the hips and knees

and return to the starting position. Perform eight to 20 repetitions to fatigue.


http://www.livestrong.com/fitness/

BGDGU (BOSU Get Down, Get Up)

Movement

Stand on the floor in front of the dome, about 12 inches away from the platform.

Keep the feet about hip width apart. Maintain good, upright posture and neutral spinal alignment. Flex the hips and knees, performing a squat movement. Lower the glutes all the way down to seated on top of the dome. Contract or brace the abdominals and slightly lean the upper body back

while extending the knees and legs straight out. Keep the heels on the floor for more support or lift the feet in the air for

greater challenge. Pause and hold the position. Simultaneously bring the feet back in toward the platform and bring the

trunk back into neutral seated position. Press into the feet, lifting back up to standing. Perform eight to 20 repetitions to fatigue.


Squat Hip Abduction

Movement

Stand in a centred position on top of the dome with the feet about hip width apart or slightly narrower.

Place the arms in an "athletic ready" position. Flex at the hips and knees and perform a squat movement. Continue lowering in the squat until the hips and knees are flexed

about 60 degrees. Slowly begin to extend the hips and knees out of the squat and

simultaneously lift one leg to the side (hip abduction). Pause at the top of the movement. Then lower the leg and simultaneously return to the starting squat

position. Perform eight to 20 repetitions to fatigue. Perform the exercise on both sides of the body.


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The Balance Board & Airex Pads

Balance boards, Wobble Cushions and Airex Pads are effective for improving your sense of proprioception, which is strongly linked to balance. Exercises can start at a very easy level which are suitable for everyone, and can easily be progressed to more challenging exercises for even the most advanced athlete.

There are several different types of balance board available. They mainly vary in size and material, although rocker boards and wobble cushions are also available and work in a very similar way.

Wobble boards are most commonly used in the rehabilitation of ankle injuries such as ankle sprains, although they should also be used for other lower leg and knee injuries. They can also be used for upper limb injuries, especially the shoulder. This is important in people involved in throwing or similar activities.

http://www.sportsinjuryclinic.net/products/wobble_balance_boards.php

http://www.sportsinjuryclinic.net/cybertherapist/lowerleg_ankle_injuries.php

http://www.sportsinjuryclinic.net/cybertherapist/front/ankle/anklesprain.htm

http://www.sportsinjuryclinic.net/cybertherapist/knee_injuries.htm

http://www.sportsinjuryclinic.net/cybertherapist/shoulder_injuries.htm

These exercises are best performed in bare feet and on a soft floor such as a carpet (not deep-pile!) or a rug or mat, rather than a hard floor such as wood as the board is liable to slip. If you are new to this, ensure there is a wall or something close by that you can reach for if you lose your balance.


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Balance Board Exercises

Movement 1

Stand on the wobble board, feet shoulder width apart.

Hold on to a chair for support if needed and rock the board forwards and backwards, then side to side.

Do this for 2 to 3 minutes.

Movement 2

Stand on the wobble board, feet shoulder width apart.

Rotate the wobble board round so that the edge of the board is in contact with the floor at all times.

Again try this for 2 to 3 minutes.

Movement 3

Balance on the wobble board for as long as you can without the edges touching the floor.

Aim for over 2 minutes without touching the floor.


Airex Pad and Wobble Cushion

Stand on Airex pad or wobble cushion balancing one leg

Simply maintain balance or perform a single leg squat.

As a progression throw ball (varying distance from wall and weight of ball appropriate to ability level) against wall and catch maintaining your balance.

Regression: - …………………………………………………………………………………………………………………………………………………………………………………… Progression: - …………………………………………………………………………………………………………………………………………………………………………………… Club specific Exercise 1…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 2…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement……………………………………………………………………………

……………………………………………………………………………………….. ……………………………………………………………………………………….. ……………………………………………………………………………………….. Exercise 3…………………………………………………………………………… Primary muscles………………………………………………………………….. Set up………………………………………………………………………………. ………………………………………………………………………………………. Movement…………………………………………………………………………… ………………………………………………………………………………………..

Assessment for Core Stability

Questions

21) List 3 benefits of using a BOSU Ballast Ball. ……………………………………………………………………………………………………………………………………………………………………………… 22) What should you consider when using any of the stability tools? ……………………………………………………………………………………………………………………………………………………………………………… 23) Name 4 teaching points for a ‘cobra’ – prone on stability ball. ……………………………………………………………………………………………………………………………………………………………………………… 24) What is the primary use of Balance Boards and Airex Pads? ……………………………………………………………………………………………………………………………………………………………………………… 25) What advantages does the BOSU trainer have over a traditional

stability ball when it comes to core training? ………………………………………………………………………………………………………………………………………………………………………………

FM Feedback ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

FM signature…………………………….. FC Signature……………………………..

Fault reporting and PPM checks

Date…………………. Questions: Why do we have PPM checks? Who is responsible for completing the PPM checks Where are the sheets kept/filed in your club? What is a serial number for? What are GE numbers? How do you lube the equipment? Where do you find detail of how to check the equipment? How do you log a Technogym fault? How do you log a Powerplate fault? How do you log a Startrac fault? How do you log a Lifefitness fault? How do you know who to contact? Is the piece of equipment on warranty or service contract? What would you do if you have a piece of equipment on the gym floor that isn’t on the checksheets? Use the box below to complete questions above Further Work: Task 1 The Fitness coach will Shadow the FM completing all PPM checks (including small equipment checks). Use the box below to list feedback or concerns to be discussed with Fitness Manager

Signed FM: …………………………….. Signed FC……………………………………

Gym Floor Basics Bible

Date……………………… Questions: What is the purpose of the GFBB? What information is recorded on the GFBB? What are the consequences of the GFBB not being fully completed? What detail goes in the monthly PPM section? What information can be put into the Notes sections? Give Examples… Use the box below to complete questions above

Further work Task 1 Complete an open shift on the GF at the Club and complete checks on GFBB Complete a closing shift on the GF at the club complete checks on GFBB Your Fitness Manager will use the observation/Feedback sheet to check Task completion and understanding Use the box below to list feedback or concerns to be discussed with Fitness Manager Review date….. Signed FM……………………………………Signed FC……………………......

Oomph Assessment Sheet Name: Club:

How to Fitness Coach Course Date Trainer

Day 1 FES

Day 2 FES

Comments:

Club Training Date Trainer Assessor

How to CV FM GM

How to Fix Resistance FM GM

How to Free Weight FM GM

How to Core Stability FM GM

How to Cable FM GM

How to Maintenance FM GM

Fast Classes Participation Date Instructor Assessor

ViPR Instructor FM

TRX Instructor FM

Kettlebell Instructor FM

PowerPlate Instructor FM

Core Instructor FM

Group Exercise Participation Date Instructor Assessor

Rhythmic Class Instructor FM

Athletic Class Instructor FM

Flexibility Class Instructor FM

Interactive Instructor Date Trainer Assessor

FM FES

How to Fitness Coach Course Date Trainer

Day 3 FES

Comments:

Assessment Date Competent Assessor

Oomphing YES / NO FES

Fast Class YES / NO FES

Quick Start YES / NO FES

Comments:

Fitness Coach Name Club · Theory- Take the Fitness coach through the advantages and disadvantages...

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