6/08/2013 SHMD 249 1

Rule 1: Work muscles in pairs to keep them balanced.  Muscles unbalanced -> moves joints out of place -> cause a change in posture -> cause pain -> increases injury risk.  The body works as a complete unit and must be trained this way 2

Deltoid muscle Pectoralis minor muscle Pectoralis major muscle Trapezius Latissimus dorsi  Main pairs of muscle:  Pectoralis & trapezius  Latissimus dorsi & deltoids 3

 Main pairs of muscle:  Biceps & triceps Biceps Triceps 4

 Main pairs of muscle:  Abdominals & erector spinae Abdominal Muscles Erector spinae muscle group 5

 Main pairs of muscle:  Quadriceps & hamstrings  Once you have completed designing your program, re-check that all muscle pairs have been worked equally 6

Rule 2: Large muscle groups should be trained first.  Require the most effort to work, and are best exercised when the client is feeling fresh.  If the smaller muscles become tired early on in the session it will be difficult to work the larger muscles as hard. 7

 The large muscles include: ◦ Gluteus maximus ◦ Quadriceps ◦ Hamstrings 8

 The large muscles include: ◦ Pectorals ◦ Latissimus dorsi ◦ Trapezius Pectoralis minor muscle Pectoralis major muscle Trapezius Latissimus dorsi 9

Rule 3: Do the difficult exercises first.  Each exercise has a difficulty rating. This depends on 2 things: ◦ How many joints are moving. ◦ How much balance is needed (More balance = more difficult).  1 joint used = simple.  2 or more joints = complex.  The most difficult exercises need the most skill and should be done early on in the exercise session. 10

Rule 4: Work the abdominals and lower back at the end of the session.  Core muscles = abdominals & lower back and keep the body’s posture correct.  If they are tired out early on, it increases the risk of the spine becoming injured.  They should be exercised after the resistance and cardiovascular (CV) work has been done. 11

EXAMPLE Warm-up Raise pulse Mobilise joints Dynamic stretches 5 – 10 minutes Resistance component 6 – 10 free weight or resistance machine exercises minutes CV component Walking, running, cycling, rowing 20 – 60 minutes Abdominal trainingAbdominals & lower back5 minutes Cool-downLower pulse Developmental stretches Maintenance stretches 5 – 15 minutes 12

 It is important to consider that not everyone will want to go to a gym to improve their fitness.  You need to be creative and flexible in finding ways to make them more active in their daily lives.  To improve cardiovascular fitness you need to train 5x week for between 20-60min at 60-90% of your heart rate maximum (jogging, swimming, rowing or cycling). 13

 To improve health you need to be involved in an activity which makes you slightly out of breath for 30 minutes 5–7x week (Brisk walking, mowing the lawn, recreational swimming).  Also increase activity levels by:  Walking rather than driving,  Taking stairs instead of the lift, or  Getting off at a bus stop earlier to walk. 14

 Check equipment & the environment before the session starts: ◦ Availability of equipment. ◦ Equipment is in working order. ◦ All cables are strong. ◦ Floor is clear of equipment & cables. ◦ Temperature. ◦ Ventilation. 15

Instructor delivering a session Provide motivation Observe & correct technique Modify exercises Give instructions Demonstrate Communicate effectively 16

 Once the session has ended, you have 2 roles to perform: 1. Gain feedback: ask the participant ◦ How they felt the session went, what they liked/did not like. ◦ Was the intensity too easy/hard. 2. Put equipment away & check for damage. ◦ Clean up your equipment and leave the environment in a safe and acceptable state for the next person. ◦ If any damage has occurred, it must be reported so repairs can be made. 17