Transcript Designing, Planning & Leading an Exercise Session

6/08/2013
SHMD 249
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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
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
Main pairs of muscle:

Pectoralis & trapezius

Latissimus dorsi & deltoids
Trapezius
Pectoralis minor muscle
Deltoid muscle
Pectoralis major muscle
Latissimus
dorsi
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
Main pairs of muscle:

Biceps & triceps
Biceps
Triceps
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
Main pairs of muscle:

Abdominals & erector spinae
Abdominal Muscles
Erector
spinae
muscle
group
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
Main pairs of muscle:

Quadriceps & hamstrings

Once you have completed designing your program, re-check
that all muscle pairs have been worked equally
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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.
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
The large muscles include:
◦ Gluteus maximus
◦ Quadriceps
◦ Hamstrings
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
The large muscles include:
◦ Pectorals
Trapezius
◦ Latissimus dorsi
Pectoralis minor muscle
◦ Trapezius
Pectoralis major muscle
Latissimus
dorsi
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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.
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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.
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EXAMPLE
Warm-up
Raise pulse
5 – 10 minutes
Mobilise joints
Dynamic stretches
Resistance component
6 – 10 free weight or
30 -45 minutes
resistance machine
exercises
CV component
Walking, running, cycling, 20 – 60 minutes
rowing
Abdominal training
Abdominals & lower back
5 minutes
Cool-down
Lower pulse
5 – 15 minutes
Developmental stretches
Maintenance stretches
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
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).
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
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.
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
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.
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Give instructions
Provide motivation
Demonstrate
Instructor
delivering a session
Communicate
effectively
Modify exercises
Observe & correct
technique
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
Once the session has ended, you have 2 roles to perform:
Gain feedback: ask the participant
1.
◦
How they felt the session went, what they liked/did not like.
◦
Was the intensity too easy/hard.
Put equipment away & check for damage.
2.
◦
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.
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