online personal trainer action plan lesson 5: strength assessment created by: iawellness
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Post on 22-Dec-2015
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- Online Personal Trainer ACTION PLAN Lesson 5: Strength Assessment Created by: IaWellness
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- Control Panel (bottom of screen) Click the Pause button located on the bottom of your screen. You will now have control of the slides. After you have read and understood each slide, click Next Slide If you need to go back to a previous slide, click Previous Slide
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- Functional Movement and Resistance Training Phase 3 / Phase 4 Lesson 5 will teach you about phases 3 and 4 in the functional movement and resistance training Diagram. 3. Load 4. Performance Phase 3 will discuss LOAD, which is dynamic movement with external resistance (barbell, dumbbell, plate, etc.). It is traditional resistance training for hypertrophy, strength, or endurance. Phase 4 will discuss PERFORMANCE. This phase looks at sport specific training such as: Speed, agility, quickness, reactivity and power.
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- Phase 3 Since this phase is focused on resistance training, you may stay in this phase for many years, especially if you have no performance goals. To remain in this phase, it is important to stay motivated by designing and modifying (changing) your programs. Exercises from Phase 1 and 2 workouts should make up the dynamic warm-up during Phase 3 workouts. This promotes continued reinforcement of good movement patterns, mobility, and stability, and provides movement preparation prior to loading the movements during each exercise session.
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- Progression and Regression Progression: The act of advancement or moving forward (increase Weight, Range of Motion, Volume, etc.) Regression: The act of going backward to a previous place, reversion of a less advanced challenge (Decrease Weight, Range of Motion, Volume, etc.) Lesson 4 (phases 1&2) assess the postural imbalance and muscle motor control to develop spinal stability and proper movement sequences. This allows for external loads (weights) to be added during exercise, with a minimized risk for injury. If you ever feel like an exercise with weights does not look or feel mechanically correct, regress to a simpler exercise to avoid an injury.
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- Muscular Fitness There are two primary ways to assess your muscular fitness: 1. Test muscular endurance by seeing how many repetitions you can perform of a particular exercise before reaching a level of fatigue that prevents further repetitions. 2. Test your muscular strength in a specific lift to determine the maximum weight you can lift for a defined number of repetitions. A one repetition maximum (1RM) is the most precise test of maximal strength, but has a higher injury risk. A 10 repetition maximum will be used in this Action Plan for safety purposes, even though it is less accurate.
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- 1. Testing Muscular Endurance 2 minute Push-up test (Equipment: Stop watch and Mat) SET UP: 1.When down on the ground, set your HANDS at a distance that is slightly wider than shoulder-width apart. Depending on your strength and experience, your hands should be angled in a way that feels comfortable to you. Most people set their hands so their middle finger points straight up and away from them. You can also turn your hands inwards slightly if its less stressful on your wrists, or you can do your push ups on your knuckles (as long as youre on a semi-soft surface like grass or carpet. 2.Your FEET should be set up in a way that feels right and comfortable to you (usually touching to shoulder width apart). Generally speaking, the wider apart your feet, the more stable youll be for your push ups. If you can not do a push up on your feet, drop to your knees, but maintain the same posture!
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- 1. Testing Muscular Endurance 2 minute Push-up test (Equipment: Stop watch and Mat) SET UP (continued): 1.Think of your BODY as one giant straight line, from the top of your head down through your heels. Your buttocks shouldnt be sticking way up in the air or sagging. If you have a problem getting the proper form with your body, try this trick: clench your buttocks, and then tighten your abs. Your core will be engaged, and your body should be in that straight line. Your head should be looking slightly ahead of you, not straight down. Looking up helps you keep your body in line, but feel free to look down if that helps you concentrate more. At the top of your push up, your arms should be straight and supporting your weight. Youre now ready to do a push up.
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- 1. Testing Muscular Endurance 2 minute Push-up test (Equipment: Stop watch and Mat) The Push-Up: 1.With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at least at a 90 degree angle. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest youre able to go. Use a can for your chest to touch at the bottom of each push up or touch the ground. That way, you know your going the same distance each and every time. 2.Try not to let your elbows go flying way out with each repetition. Keep them relatively close to your body, and keep note of when they start to fly out when you get tired.
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- 1. Testing Muscular Endurance 2 minute Push-up test (Equipment: Stop watch and Mat) The Push-Up (Continued): 1.Once your chest touches the floor (or your arms go down to a 90 degree angle), pause slightly and then explode back up until youre back in the same position. 2.Congratulations, you just did a proper push up. Now for the test. Do as many QUALITY PUSH-UPS as you can for 2 min. or until you start to feel your form slip (even slightly). Ten good push-ups is better than 20 incorrect ones REMEMEBER, Quality is better than Quantity. If you can only do ten, write down your results and aim for 11 next time. Perfect form allows you to keep track of your improvements week to week.
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- 1. Testing Muscular Endurance Other ways to test Muscular Endurance: - Test: How many _____ can you do in a minute (or until failure) Pull ups Sit-ups Sit and Stand (sit on a chair or bench) or Squat According to the Army Physical Fitness Test (APFT), the push- up, sit-up and 2-mile run are the assessments that best test muscular endurance.
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- Army Physical Fitness Test (APFT) Standards MALE: 2 Minute Push-up Test
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- Army Physical Fitness Test (APFT) Standards MALE: 2 Minute Sit-up Test
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- Army Physical Fitness Test (APFT) Standards MALE: 2 Mile walk/run
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- Army Physical Fitness Test (APFT) Standards FEMALE: 2 Minute Push-up
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- Army Physical Fitness Test (APFT) Standards FEMALE: 2 Minute Sit-up Test
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- Army Physical Fitness Test (APFT) Standards FEMALE: 2 mile walk/run
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- 2. Testing Muscular Strength The 2 main exercises that measure Muscular Strength are: Squat- Lower Body Strength Bench Press- Upper Body Strength ** Here are 7 tips to ensure you Squat with perfect form every time, and 4 tips to ensure you Bench Press with perfect form every time.
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- 2. Testing Muscular Strength THE SQUAT Proper Squat Technique Tip 1: Hip Hinge Proper squat technique requires some hip flexibility, proper balance, and a hip hinge. Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.
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- 2. Testing Muscular Strength THE SQUAT Proper Squat Technique Tip 2: Straight Head Position One major mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight. Sometimes I pick a spot on the wall thats in line with my eyes as I am standing straight, then as I squat down, I keep my eyes on that spot. My head and neck are automatically in the correct spinal position. Proper Squat Technique Tip 3: Chest Out/Shoulders Back A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve. If you instead round your shoulders and sink your chest in, your spinal alignment will be thrown off.
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- 2. Testing Muscular Strength THE SQUAT Proper Squat Technique Tip 4: Slightly Arched Lower Back The bottom of the spine (known as the lumbar spine) has a slight arch. You should keep your lower back flat, to slightly arched as you squat. Hyper extending your lower back by arching too much, or rounding your back can put significant pressure on the intervertebral discs (soft gel like cushions that protect each vertebrae). Proper Squat Technique Tip 5: Athletic Stance, Toes Pointed Out Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of
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