Professional Diploma in Fitness Instruction
Transcript of Professional Diploma in Fitness Instruction
Discuss what progressions & regressions are
Lesson 3
Explore different exercises with progressions & regressions
Objectives
Definition
Progression
Scaling a movement to increase the
difficulty
Regression
Simplifying a movement to decrease the
difficulty
Benefits of progressions & regressions
Adjustments
Think on your feet
Equipment
Use other apparatus & adapt the exercise to have the same effect
Confidence
Make exercises manageable
Principle:
Load
Support base
Points of contact
External Stability
Lighter
Wider
More points
More stability
Progression:
Heavier
Narrower
Fewer points
Less stability
Regression:
Principle:
Leaver length
Speed
Movement complexity
Planes of movement
Closer to base of support
Slower
Static
Sagittal
Progression:
Further from base of support
Faster
Dynamic
Frontal & transvers
Regression:
Benefits of weighted push-ups
Weighted plate on your back
Resistance band over the shoulders
A weighted vest Raised feet
Increasing the load
Be mindful of increasing the load
Add to the muscle focus
We need to load the correct muscles
Benefits
Stronger chest Stronger core
StabilisationImproved muscle
coordination & joint strength
Burns fat
Curtsy lunges
• Activating underutilised muscles
• Glutes, quadriceps, & movers need to work
• One leg diagonally behind the other
Single-leg deadliftSet-up• Stand with your feet hip-
distance apart
• Yours hands are in front of you
• Shift your weight to one leg
• Bend the supporting knee
Single-leg deadlift Movement• Activate your muscles
• Hinge at your hips
• Lift the non-supporting leg
• Return to the starting position
Leg raises
• Strengthens abdominals, hip flexors, & external obliques
• They are considered as isolation exercises
• Helps you become aware of muscle weaknesses
Leg raises Movement
Lift your legs just off the ground
Keep your core contracted
Lift your legs Lower them back
down
Skaters Movement
Lean forward & jump to one side
Bring one leg behind you
Bend your one arm & straighten the other
Jump to the other side
Benefits
• Improves lower body strength & power
• Challenges stability & coordination
• Improves ankle stability
• Challenges balance & proprioception
Jumping lunges Movement
• Bend your knees
• Jump into lunge
• Jump & extend both legs
• Switch the foot position
• Drop back into the lunge
Benefits
• Increases obliques, gluteus medius & maximus
• Safe for pregnancy
• Improves balance
• Improves strength & posture