PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3
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- Suzanna Rogers
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1 TABLE OF CONTENT PART 3 Exercise No 11: Chest Press... 2 Exercise No 12: Shoulder Press... 3 Exercise No 13: Pull-overs... 5 Exercise No 14: Tricep Extension... 6 informal exercises to develop upper body muscular strength and endurance... 7 Body weight training exercises... 7 Exercise No 15: Bench Dips... 7 Weight training (poles)... 8 None... 8 Weight training (poles and rope-informal)... 9 Exercise No 16: Lateral Raise... 9 Exercise No 17: Frontal Raise (palms down)... 9 Exercise No 18: Frontal Raise (palms up)... 9 Formal exercises to develop back muscular strength and endurance Body weight training exercises Exercise No 19: Back Extension on floor (upper body) Exercise No 20: Back Extension on floor (just legs)
2 Exercise No 11: Chest Press Starting Position/ Command To press the pole up by straightening the arms. Pectoralis major, anterior deltoid and triceps. Pole chest press position ready. Lie in a sit up position. Grasp the pole with a shoulder-width (and no wider) grip. Press the pole upwards slowly and under control and then return to the starting position. Keep the wrists rigid. Keep the shoulder blades down and together and a neutral arch in the lower back throughout the exercise. Watch for uneven arm elevation. Pole should be at about the midpoint of the sternum throughout the exercise. 2
3 Exercise No 12: Shoulder Press Starting Position/ Command To press the pole overhead by straightening the arms. Deltoids Pole shoulder press, position, ready. Two members in standing position with pole on the left hand side, feet shoulder width apart. Pick up pole and place on left shoulder. Press the pole up by straightening the arms elbows in a locked position at the furthest point of the exercise. Bend elbow and lower pole to the right shoulder. Repeat to place pole on left shoulder. 3
4 Keep neck in neutral position and do not turtle. Ensure good posture is maintained throughout the movement. 4
5 Exercise No 13: Pull-overs Starting Position/ Command To move the upper arms parallel to the head. Serratus anterior Pole pull-overs position ready. Lie in sit up position. Grasp pole with under grip and with straight arms pull pole overhead until the arms form a 90-degree angle with the torso. Return to starting position. Keep the shoulder blades together and a natural arch in the lower back throughout the exercise. 5
6 Exercise No 14: Tricep Extension Starting Position/ Command To bend and straighten the arms at the elbow whist holding a pole. Triceps Pole tricep extensions position ready Standing position holding pole in an under grip with elbows bent and as close to the ears as possible. Straighten the elbows and push the pole overhead. Return to bent elbow position. 6
7 Do not move the upper arms. Concentrate on moving at the elbow joint and flexing the triceps. Do not arch the back. Keep the knees soft. informal exercises to develop upper body muscular strength and endurance Body weight training exercises Exercise No 15: Bench Dips To bend and straighten the arms at the elbow. Triceps Sit on bench with hands next to the hips. Legs straight lift body off the bench. Lower body by flexing the elbows to 90-degrees. Return to starting position by straightening arms at the elbows. Do not move excessively at the hip joint, as the main axis of rotation is the elbow. Flex the elbow to 90-degrees. Keep the upper trapezius and neck relaxed. Make sure the hands are shoulder width apart. 7
8 Weight training (poles) None 8
9 Weight training (poles and rope-informal) Exercise No 16: Lateral Raise To lift the upper arms away from the body whist holding the rope connected to the pole Deltoids Hold rope in each hand palms facing the inside. Lift arms out to the side until they are shoulder level. Lower to starting position. Keep the elbow joint soft, but straight. Do not tense the neck muscles. Do not turtle. Exercise No 17: Frontal Raise (palms down) To lift the arms in front of the body whilst holding a pole. Anterior deltoid, serratus anterior Stand holding rope attached to poles with palms facing down and directly in front of the thighs. Raise arms in front of body with the elbow kept slightly bent. Return to start position. Don t rock or twist the body. The spine should stay still and relaxed, as the shoulder is the only axis of rotation. Keep the wrist rigid. Do not flex or extend the elbow. Keep it frozen. Keep the knees soft and relaxed. Exercise No 18: Frontal Raise (palms up) To lift the arms in front of the body whilst holding a pole. Anterior deltoid, serratus anterior Stand holding rope attached to pole with palms facing up and directly in front of the thighs. Raise arms in front of body with the elbow kept slightly bent. Return to start position. 9
10 Don t rock or twist the body. The spine should stay still and relaxed, as the shoulder is the only axis of rotation. Keep the wrist rigid. Do not flex or extend the elbow. Keep it frozen. Keep the knees soft and relaxed. 10
11 Formal exercises to develop back muscular strength and endurance Body weight training exercises Exercise No 19: Back Extension on floor (upper body) Starting Position/ Command To lift the upper torso 20-30cm from the floor by activating the erector spinae muscles. Spinal erectors (erector spinae) and lower back muscles Lie on your stomach, arms extended to the front, position ready. Lie on your front in neutral with your arms straight and extending forward and the tip of your nose on the floor. Keep your pelvis in neutral and your legs extending along the floor. Draw your abdominals in and engage your pelvic floor muscles to maintain neutral and prevent the lower back from curving inward too much. Slowly raise your arms off the floor. Lower your arms back to the floor. Keep the pelvis firmly pressed against the floor. Avoid rotating, twisting or hyper extending the lumbar spine any time during the exercise. Work slowly, and keep tension in the erector spinae. Keep the head and neck in a neutral position. 11
12 12
13 Exercise No 20: Back Extension on floor (just legs) Starting Position/ Command To lift the legs 20-30cm from the floor by activating the erector spinae muscles. Spinal erectors (erector spinae) and lower back muscles Lie on your stomach, arms extended to the front, position ready. Lie on your front in neutral with your arms straight and extending forward and the tip of your nose on the floor. Keep your pelvis in neutral and your legs extending along the floor. Draw your abdominals in and engage your pelvic floor muscles to maintain neutral and prevent the lower back from curving inward too much. Slowly raise your legs off the floor. Lower your legs back to the floor. Keep the pelvis firmly pressed against the floor. Avoid rotating, twisting or hyper extending the lumbar spine any time during the exercise. Work slowly, and keep tension in the erector spinae. Keep the head and neck in a neutral position. 13
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Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
Resistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise