COFE Weight Training Manual
Weight Training Manual This Manual has been approved by: British Columbia Recreation and Parks Association (BCRPA) Saskatchewan Parks and Recreation Association (SPRA)
Written by: Dr. Bill Luke PhD, CSCS, TFL, SNS, Registered Kinesiologist Andrew Heming MS, CSCS, NSCA-CPT, TFL, PES, is a Strength & Conditioning coach and Human Kinetics instructor at Trinity Western University
Canadian Online Fitness Education Inc. www.OnlineFitness.Ca
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COFE Weight Training Manual Copyright and Acknowledgements Canadian Online Fitness Education Inc. would like to thank the following Groups for providing us with various fitness facilities and/or products that enhance this weight training manual. Pitt Meadows Athletic Club: for permission to use their gym for online fitness videos. Fitness FX Gym: for permission to use their facility to take pictures for this manual. Canadian Online Fitness Education’s Weight Training Manual was written in adherence to standards of the National Fitness Leadership Alliance (NFLA), a nationwide group of Provincial/Territorial government-affiliated fitness agencies.
Dedication This book is dedicated to all those who pursue fitness, health and wellness.
Copyright Information Copyright© 2003 Canadian Online Fitness Education Inc. All rights reserved. No part of this weight training manual may be reproduced or transmitted in any form or by any means, electronic or mechanical including: photocopying, recording or by any information storage and retrieval system without written permission from Canadian Online Fitness Education Inc.
Disclaimer Limit of Liability/disclaimer of warranty: this learning manual is designed to assist students and improve their weight training knowledge. The publisher and authors have used their best efforts in preparing this manual. The publisher and authors make no representation or warranties with respect to the accuracy or completeness of the contents of this manual and specifically disclaim any implied warranties or merchantability or fitness for a particular purpose. There are no warrantees which extend beyond the descriptions contained in this paragraph. No warrantee may be created or extended by sales representatives or written sales materials. The accuracy and completeness of the information provided herein and the opinions stated herein are not guaranteed or warranted to produce any particular result. The advice and strategies contained herein may not be suitable for every individual. Neither the publisher nor the authors shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential or other damages. Neither the publisher anyone else who has been involved with the creation, production or delivery of these materials shall be liable for any reason.
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COFE Weight Training Manual
Authors Bios Dr. Bill Luke PhD., CSCS, TFL, SNS, Registered Kinesiologist Bill Luke has been active in the fitness and conditioning field for over 15 years as a participant, trainer and course conductor. He is presently an Associate Professor of Human K inetics and Biology at Trinity Western University where he is actively teaching Anatomy & Physiology, Sport Science and Strength Training. Dr. Luke is also the owner of Performance Master Consultants, a Langley based company specializing in teaching BCRPA courses and workshops, Personal Training, Rehabilitation, Sport Specific Conditioning, Health & Fitness Program Development, Education Program Development and Corporate Fitness. Besides having a PhD in Exercise Science and Education, Dr. Luke is also certi fied by the National Strength and Conditioning Association (NSCA) as a Strength and Conditioning Specialist. He is a registered BCRPA Trainer of Fitness Leaders; a registered Kinesiologist with the British Columbia Association of Kinesiologist (BCAK) and a Certified Sports Nutrition Specialist.
Andrew Heming BHK, CSCS, NSCA -CPT, TFL, SNS Andrew Heming has been actively involved in the fitness industry in the areas of Personal Training, Rehabilitation, Fitness Leader Development and Strength and Conditioni ng. Andrew is an instructor at Trinity Western University School of Human Kinetics where he teaches courses in Weight Training, Advance Weight Training and Strength Training. Andrew also works with Trinity’s athletic teams as a Strength & Conditioning Coac h. He is the Director of Education and Training at Fitness FanatX in Aldergrove, British Columbia. He is a consultant to Performance Master Consultants and is involved in teaching BCRPA courses and workshops. Besides having a Bachelors of Human Kinetics in Kinesiology, Andrew is also certified by the National Strength and Conditioning Association (NSCA) as a Strength and Conditioning Specialist. He is a Certified Personal Trainer and is registered with BCRPA as a Trainer of Fitness Leaders and as a Certifie d Sports Nutrition Specialist.
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COFE Weight Training Manual
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COFE Weight Training Manual
Table of Contents Table of Contents ...........................................................................................................5 Chapter 1......................................................................................................................11 Scientific Foundations of Strength Training ................................................................11 Muscle Attachment and Function ................................................................................................ 21
Chapter 2......................................................................................................................37 Weight Training Program Design.................................................................................37 Beginner Weight Training Program Template Weekly Plan ............................................................. 65 Sample Fat Loss Program (Beginner: 2-6 months experience) ....................................................... 66 Sample Fat Loss Program (Intermediate: 6-12 months experience) Weekly Plan............................. 67 Sample Muscle Mass Program (Beginner: 2-6 months Experience) ................................................. 68 Sample Muscle Mass Program (Intermediate: 6-12 months experience) .......................................... 69 Sample Muscle Mass Program (Advanced: 1 year experience)........................................................ 70 Sample General Fitness Circuit Program (General Fitness Participant or Beginner: 2-6 months) Weekly Plan ....................................................................................................................................... 71 Sample Functional (Athletic) Program (intermediate: min 3-6 months experience) Weekly Plan ........ 72 Sample Super Set Program (intermediate: 6-12 month experience) Weekly Plan ............................. 73 Sample Program Layout Template Weekly Plan............................................................................ 74 Sample Whole Body, Single Set Training Log with Multiple Workouts .............................................. 75 Whole Body, 3X/week, Multiple Set Training Log .......................................................................... 76 2-Day Split Routine, 4X/week Multiple Set Training Log ................................................................ 76 2-Day Split Routine, 4X/week Multiple Set Training Log ................................................................ 78 3 Day Split Routine (i.e. 3 on 1 off), Multiple Set Training Log ....................................................... 79 Sample Multi-Purpose Training Log – Single Workout ................................................................... 80
Chapter 3......................................................................................................................81 Weight Training Accessories........................................................................................81 Chapter 4......................................................................................................................89 Resistance Exercise Techniques ..................................................................................89 Biceps: Barbell Curls ................................................................................................................ 91 Biceps: Dumbbell Curls ............................................................................................................. 93 Biceps: Cable Curls .................................................................................................................. 95 Biceps: Incline Dumbbell Curls................................................................................................... 97 Biceps: Machine Curls............................................................................................................... 99 Biceps: Preacher Curls ............................................................................................................ 101 Bicep: Scott Curls .................................................................................................................. 103 Triceps: Cable Press-downs (Varying Bars) ............................................................................... 105 Triceps: Lying Triceps Extensions ............................................................................................. 107 Triceps: Overhead Triceps Extensions....................................................................................... 109 Triceps: Kickbacks (traditional or Prone Version)........................................................................ 111 Triceps: Bench Dips................................................................................................................ 113 Triceps: Parallel Bar Dips (Machine Assisted or Body Weight) ...................................................... 115 Triceps: Close-Grip Bench Press............................................................................................... 117 Chest: Bench Press ................................................................................................................ 119 Chest: Dumbbell Bench Press .................................................................................................. 121 Chest: Incline Bench Press ...................................................................................................... 123 Chest: Machine Chest Flies...................................................................................................... 125 Chest: Cable Chest Flies (Standing, Incline) .............................................................................. 127 Chest: Dumbbell Chest Flies (Flat & Incline) .............................................................................. 129 Chest: Incline Dumbbell Bench Press ........................................................................................ 131 Chest: Machine Chest Press (Seated) ....................................................................................... 133 Forearms: Reverse Wrist Curls (Wrist Extension) ....................................................................... 135 Forearms: Wrist Curls............................................................................................................. 137 Shoulders: Machine Shoulder Press .......................................................................................... 139 Shoulders: Dumbbell Shoulder Press ........................................................................................ 141 Shoulders: Front Barbell Shoulder Press ................................................................................... 143 Shoulders: Arnold Press (Modified)........................................................................................... 145 Shoulders: Side Lateral Raises................................................................................................. 147 Shoulders: Front Raises .......................................................................................................... 149 Shoulders: Rear Deltoid Raises ................................................................................................ 151 Shoulders: Rear Deltoid Machine Reverse Flies .......................................................................... 153
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COFE Weight Training Manual Shoulders: Shrugs ................................................................................................................. 155 Shoulders: External Rotations.................................................................................................. 157 Shoulders: Internal Rotations .................................................................................................. 159 Back: Seated Cable Row ......................................................................................................... 161 Back: Standing Cable Row ...................................................................................................... 163 Back: Machine Row ................................................................................................................ 165 Back: Prone DB Rows ............................................................................................................. 167 Back: 1-Arm DB Row.............................................................................................................. 169 Back: Bent- Over Rows........................................................................................................... 171 Back: Pull-Downs ................................................................................................................... 173 Back: Pull-Ups ....................................................................................................................... 175 Back: Pull-Overs .................................................................................................................... 177 Back: Scapular Retractions...................................................................................................... 179 Back: Straight Arm Pull-Down ................................................................................................. 181 Back: T-Bar Rows .................................................................................................................. 183 Legs: Leg Press ..................................................................................................................... 185 Legs: Barbell Back Squat ........................................................................................................ 187 Legs: Front Squat .................................................................................................................. 189 Legs: Lunges ......................................................................................................................... 191 Legs: Step-Ups ...................................................................................................................... 193 Legs: Dead-Lifts .................................................................................................................... 195 Legs: Sumo Dead-Lifts ........................................................................................................... 197 Legs: Dumbbell Squat/Dead-Lift .............................................................................................. 199 Legs: Hack Squat................................................................................................................... 201 Legs: Leg Extension ............................................................................................................... 203 Legs: Seated Leg Curl ............................................................................................................ 205 Legs: Standing Leg Curl (Cable or Machine) .............................................................................. 207 Legs: Lying Leg Curls ............................................................................................................. 209 Legs: Ball Leg Curl ................................................................................................................. 211 Legs: Stiff Legged Dead-Lift .................................................................................................... 213 Legs: Machine Adduction/Abduction ......................................................................................... 215 Legs: Standing Dumbbell Calf Raises ........................................................................................ 217 Legs: Calf Press on Leg Press ................................................................................................. 219 Legs: Toe Raises (Dumbbell, Band or Cable) ............................................................................ 225 Legs: Hammer Strength™ Dorsi Flexion Machine ...................................................................... 227 References for Exercise Techniques:......................................................................................... 229
Chapter 5....................................................................................................................231 Core Conditioning Guidelines.....................................................................................231 Functional Anatomy of the Muscles of the Abdominal Wall:.......................................................... 231 Transverse Abdominis (TA) ..................................................................................................... 231 Internal Obliques: .................................................................................................................. 231 External Obliques:.................................................................................................................. 232 Rectus Abdominis: ................................................................................................................. 232 Quadratus Lumborum: ........................................................................................................... 232 The Core Conditioning Myth: Spot Reduction ............................................................................ 233 Bodybuilding ......................................................................................................................... 233 Training Frequency................................................................................................................. 234 Exercise Order ....................................................................................................................... 234 Training Variables .................................................................................................................. 234 Training Progression ............................................................................................................... 235 Training Balance .................................................................................................................... 235 Upper & Lower Abs? ............................................................................................................... 235 Abdominal Training Notes/Tips ................................................................................................ 235 Lower Abdominal Training ....................................................................................................... 235 Lower Abdominal Coordination................................................................................................. 237 Lower Abdominal Functional Strengthening ............................................................................... 239 Reverse Crunches .................................................................................................................. 241 Side Twist Crunch .................................................................................................................. 243 Wood Chop ........................................................................................................................... 245 Side Ball Flexion .................................................................................................................... 247 Exercise Benefits & Selling Features ......................................................................................... 248 Floor Crunch.......................................................................................................................... 249 Ball Crunch ........................................................................................................................... 251 Kneeling Cable Crunch............................................................................................................ 253 Bridging (Front, Side & Back Bridge) ........................................................................................ 255 Forward Ball Roll .................................................................................................................... 257
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COFE Weight Training Manual Swiss Ball Balancing ............................................................................................................... 259 Floor Back Extensions ............................................................................................................. 261 Ball Back Extensions............................................................................................................... 263 Back Extensions..................................................................................................................... 265 Opposite Arm/Leg Raises ........................................................................................................ 267 Reverse Hyperextensions ........................................................................................................ 269 Reverse Wood Chop ............................................................................................................... 271
Chapter 6....................................................................................................................273 Becoming a Spotting Expert ......................................................................................273 Spotting Techniques for Specific Exercises ................................................................................ 276 Close-Grip Bench Press ........................................................................................................... 276 Seated BB Shoulder Press ....................................................................................................... 276 Lying Triceps Extensions ......................................................................................................... 277 Lunges ................................................................................................................................. 277 Step-Ups .............................................................................................................................. 277 Chins/Pull-Ups ....................................................................................................................... 278 Spotting Other Free Weight Exercises ....................................................................................... 278 Spotting with Cable Exercises .................................................................................................. 278 Spotting with Machines ........................................................................................................... 278 Spotting Techniques to Up the Intensity: .................................................................................. 278 How to Improve the Quality of a Set......................................................................................... 279
Chapter 7 Flexibility ...................................................................................................281 Benefits of Regular Stretching and Flexibility Development.......................................................... 282 Factors Which Influence Flexibility............................................................................................ 282 Types of Stretching ................................................................................................................ 283 Types of Joints ...................................................................................................................... 284 Movement............................................................................................................................. 284 Structure .............................................................................................................................. 284 The Stretch Mechanism........................................................................................................... 284 Principles and Guidelines for Stretching and Flexibility Development............................................. 285 Dynamic Stretching ................................................................................................................ 286 Stretch (Muscle Used & Description) ......................................................................................... 289
Chapter 8....................................................................................................................295 Risk Management & Injury Prevention......................................................................295 Introduction .......................................................................................................................... 295 Injury Categories ................................................................................................................... 295
Review of Acute Injury Management ........................................................................295 Common Weight Training Injuries.............................................................................295 Sprain .................................................................................................................................. 296 Strain ................................................................................................................................... 296 Tendonitis ............................................................................................................................. 296 Bursitis ................................................................................................................................. 296 Stress Fractures..................................................................................................................... 296 Back Pain.............................................................................................................................. 297
Heat Related Conditions and Complications ..............................................................297 Heat Cramps ......................................................................................................................... 297 Heat Exhaustion .................................................................................................................... 297 Heat Stroke........................................................................................................................... 297 Ideas for Prevention of Heat Related Health Conditions in the Weight Room .................................. 298 Common Site of Weight Training Injuries .................................................................................. 298 Shoulder ............................................................................................................................... 298 Knee .................................................................................................................................... 298 Overtraining .......................................................................................................................... 299 Signs and Symptoms of Overtraining........................................................................................ 299 Ideas to Prevent Overtraining .................................................................................................. 299 Muscle Imbalance .................................................................................................................. 300 Common Causes of Muscle Imbalance ...................................................................................... 300 Basic Guidelines to Prevent Muscle Imbalance ........................................................................... 300 Scope of Practice Comment ..................................................................................................... 300 Things to Share with Your Client: Weight Training Safety Guidelines – During the Workout ............ 302 Things to Share with Your Client: Weight Training Safety Guides – Post Workout .......................... 304 A Note on Legal Liability for the Weight Training Instructor ......................................................... 305
Chapter 9....................................................................................................................307 Contra-Indicated Exercises........................................................................................307 Developing Field of Strength Training .......................................................................307
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COFE Weight Training Manual Chapter 10..................................................................................................................325 Leadership, Communication and Exercise Motivation ...............................................325 Characteristics of Successful Leaders........................................................................................ 325 Effective Communication......................................................................................................... 326 Keys to Successful Communication........................................................................................... 327 Weight-Training Instructor Professionalism................................................................................ 327 Feedback Guidelines............................................................................................................... 328 Feedback Ideas...................................................................................................................... 329 Exercise Motivation and Adherence .......................................................................................... 329 Factors Influencing Exercise Motivation and Adherence............................................................... 330 Suggestions for Increasing Exercise Motivation and Adherence .................................................... 331
Chapter 11..................................................................................................................333 Nutrition for Performance..........................................................................................333 Six Basic Nutrients ................................................................................................................. 333 Carbohydrates ....................................................................................................................... 333 Types of Carbohydrates .......................................................................................................... 333 Role of Carbohydrates ............................................................................................................ 334 Recommended Amount of Daily Carbohydrate Intake ................................................................. 334 Problems with Too Many Carbohydrates .................................................................................... 334 Guidelines, Tips and Trivia ...................................................................................................... 334 Understanding the Glycemic Index ........................................................................................... 335 What is the Glycemic Index? ................................................................................................... 335 Why Is It Important?.............................................................................................................. 335 How Does the GI Work? .......................................................................................................... 335 Why are GI Ratings Different in Multiple Resources? ................................................................... 335 How Can I Use the GI to Make Food Selection? .......................................................................... 335 What are some of the Concerns When Using the GI to Make Food Selections? ............................... 336 Final Thoughts!...................................................................................................................... 336 Proteins ................................................................................................................................ 337 Terminology .......................................................................................................................... 337 Recommended Amounts of Protein ........................................................................................... 338 Problems with Too Little Protein ............................................................................................... 338 Problems with Too Much Protein .............................................................................................. 339 A Word About Vegetarian Diets ................................................................................................ 339 Protein and Amino Acid Supplementation .................................................................................. 339 Some General Comments........................................................................................................ 339 Fat ....................................................................................................................................... 340 Role of Fats ........................................................................................................................... 341 Suggested Guidelines for Fat Intake ......................................................................................... 341 Problems with Too Little Fat .................................................................................................... 341 Problems with Too Much Fat .................................................................................................... 341 Tips, Ideas and Suggestions .................................................................................................... 341 Vitamins ............................................................................................................................... 342 Minerals................................................................................................................................ 343 Water ................................................................................................................................... 344 Training Goals and Nutrition for Muscle Gain ............................................................................. 344 Gaining Muscle Training Guidelines........................................................................................... 345 Gaining Muscle Mass Nutrition Guidelines .................................................................................. 345 Tips and Cautions .................................................................................................................. 346 Training and Nutrition Guidelines for Losing Body Fat ................................................................. 346 Training Guidelines................................................................................................................. 346 Nutrition Guidelines................................................................................................................ 346 Tips and Cautions .................................................................................................................. 347 Calorie Calculations ................................................................................................................ 347 Some Things to Think About/ Shopping Tips.............................................................................. 348 Restaurant Eating Tips for Health and Performance .................................................................... 348 Thoughts on the “S” Word (Steroids)........................................................................................ 349 References ............................................................................................................................ 350
Chapter 12..................................................................................................................351 Special Populations ....................................................................................................351 Introduction .......................................................................................................................... 351
Youth ..........................................................................................................................351 Benefits of Strength Training ................................................................................................... 351 Strength Training Guidelines and Considerations........................................................................ 352
Older Adults ...............................................................................................................352
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COFE Weight Training Manual Hypertension ......................................................................................................................... 354 Guidelines for Strength Training and General Exercise ................................................................ 354 Osteoporosis ......................................................................................................................... 355 Resistance Training Guidelines and Considerations ..................................................................... 355 Arthritis ................................................................................................................................ 357 Arthritis Exercise Guidelines and Considerations ........................................................................ 357 Pregnancy ............................................................................................................................. 358 Pregnancy Exercise Guidelines and Considerations ..................................................................... 358 Diabetes Mellitus.................................................................................................................... 359 Diabetes Exercise Guidelines and Considerations........................................................................ 359 Fibromyalgia (FMS) ................................................................................................................ 360 Fibromyalgia Exercise Guidelines and Considerations.................................................................. 360 Asthma................................................................................................................................. 361 Asthma Exercise Guidelines and Considerations ......................................................................... 361 References ............................................................................................................................ 362
Chapter 13..................................................................................................................363 Neutral Spine and Athletic Stance .............................................................................363 What is Neutral Spine? ........................................................................................................... 363
Chapter 14..................................................................................................................365 ICE Preparation and Success Tips .............................................................................365 What is ICE? ......................................................................................................................... 365
Appendix I ..................................................................................................................367 Assessment and Evaluation Overview .......................................................................367 Components of Assessment..................................................................................................... 367
Testing Quality ...........................................................................................................368 Testing Instructions and Protocol ............................................................................................. 368 Common Fitness Tests ............................................................................................................ 369 References ............................................................................................................................ 370 Sample Testing and Evaluation Record Sheet ............................................................................ 371 Review of Cardiovascular Programming Guidelines ..................................................................... 372
FITT Formula for Aerobic Training.............................................................................372 FITT for Fat Loss ........................................................................................................372 Target Heart Rate Determination ............................................................................................. 372 Rate of Perceived Exertion Review (Modified Version 1-10)/Talk Test............................................ 373
Recovery Period .........................................................................................................373 GLOSSARY OF TERMS .................................................................................................375 Healthful Links: ..................................................................................................................... 379
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COFE Weight Training Manual
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COFE Weight Training Manual Chapter 1 Scientific Foundations of Strength Training Components of Physical Fitness Individual striving for health, fitness and wellness need to consider a well-rounded physical fitness program that includes the following: • • • • •
Cardiorespiratory endurance Muscular endurance Muscular strength Body composition management Flexibility
Athletes striving to enhance athletic performance may also want to incorporate the following within their training program: speed development, agility and sport specific training.
Participants in Strength Training 1. 2. 3. 4. 5. 6.
Olympic lifters competing in the ‘snatch’ and ‘clean and jerk’ events Power lifters competing in bench press, squats and dead lifts Athletes striving to enhance and maximize performance Body Builders Participants in Physical Fitness (all ages) Individuals in Rehabilitation (all ages)
Benefits of Strength Training It is important to remember that everyone responds differently to training. An efficient program design and a strong commitment to training are essential for achieving individual goals. The following list represents some of the benefits of strength training: • • • • • • • • • • •
An increase in lean muscle mass Increased lean muscle leads to increased caloric expenditure Improved body composition (ratio of fat to lean muscle mass) Improved bone mineral density (BMD) reduces risk of Osteoporosis Improved muscle strength and endurance Improved functional and performance related strength Improved posture Improved self esteem and self concept Improved muscle tone Increased overall power Improved overall health and fitness
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COFE Weight Training Manual Factors that Influence Strength Training Every individual who starts a strength training program responds to the training stimulus in their own unique manner. For instance, two people begin the same training program. One experiences a high degree of muscle hypertrophy (growth) while the other experiences minimal gains. Certain lifestyle behaviors can greatly influence the success of a strength training program. Living a healthy and active lifestyle is a matter of choice. However, sometimes there are lifestyle factors that are out of our control. It is essential to address these factors when designing, evaluating and altering a physical fitness program. The following are examples of controllable and uncontrollable factors that may increase or decrease our health risks. Controllable Factors • Stress: level and management • Nutritional habits: is dietary intake adequate for physical activity and normal growth and development. • Physical activity level: commitment to training and a healthy lifestyle • Lifestyle Factors: sleep, alcohol, smoking and drug use. • Program design: specific training program design variables such as resistance, repetitions and sets can influence training results Uncontrollable Factors • Genetics: muscle fiber type and flexibility, body type and predisposition to specific health disorders • Age: training response can decrease as we age • Gender: differences in hormonal production and concentration (i.e. estrogen and testosterone) • Environmental: altitude, humidity and training resources can influence training adaptation.
Skeletal System The skeletal system is composed of bones and connective tissue including: cartilage, ligaments, tendons and fascia. Together these components interact to form the foundation for force production and movement. The Skeletal System has five major functions: 1. Support – bones form the framework of the body and serve as attachment sites for muscles, ligaments and tendons. 2. Leverage – bones function as levers to increase the force or the range of motion (of the force) generate by contracting muscles. 3. Protection – the skeletal system protects the underlying soft tissue and organs that might otherwise be exposed to contact or trauma. 4. Storage – the bones of the skeletal system play a significant role in the storage of calcium and other minerals. These minerals are needed to regulate muscle contractions and nerve conduction. Bones store and release these minerals as needed by the body. 5. Blood Cell Production – the red bone marrow which fills the internal cavity of many bones is active in the production of red blood cells.
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COFE Weight Training Manual Divisions of the Skeletal System The skeletal system is composed of 206 bones which are divided into the appendicular skeleton (126 bones of the limbs, shoulder and pelvis) and the axial skeleton (80 bones of the skull, vertebral column and thorax – ribs and sternum).
Factoid •
In biological terms the word appendage means: A part or organ, such as an arm, leg, tail, or fin, which is joined to the axis or trunk of a body.
•
In biological terms the word appendicular means: Relating to or consisting of an appendage or appendages; especially the limbs; "the appendicular skeleton".
•
In biological terms the word axial means: Belonging to the axis of the body; as, the axial skeleton; or to the axis of any appendage or organ; as, the axial bones.
Figure 1-1 Copyright Anatomical Charts Company 2003
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COFE Weight Training Manual
Structure of the Bone Bone tissue must be strong and flexible in order to withstand the constant demands of movement, weight bearing and force production. Bone is essentially collagen fibers (protein strands) imbedded in matrix (minerals and other substances that give the hardness to bone). Bone tissue is classified as either spongy (cancellous) or compact. Spongy bone is characterized by a ‘network or mesh of bone’ called trabeculae. The spaces within spongy bone are filled with marrow. In adults, the marrow is the site of some blood cell production and energy storage in the form of fat or triglyceride. Compact bone is formed by concentric circles of bone tissue around a central canal. The unit of compact bone is called an osteon. Key bone terminology 1. 2. 3. 4.
Periosteum: a membrane that covers the outer surface of bone. Osteoblasts: cells that continually secrete matrix to build and repairs bones. Osteocytes: mature bone cells that make up most active bone. Osteoclasts: bone cells that actively reshape bone in response to stress.
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COFE Weight Training Manual Bone Adaptation to Exercise Bone is actively growing tissue that undergoes continual change and reshaping in response to a number of factors. Nutrition, exercise, weight bearing, circulating hormones (i.e. human growth hormone) and genetic/environmental factors all influence the health and strength of bone tissue. Through proper program planning and implementation of a strength training component (resistance training), bone tissue gets thicker and mineral density increases. Bone responds to exercise stress (i.e. weight lifting) by increasing the mineral content and collagen concentration in the specific region being stressed and in the direction where force is applied to the bone. Example One: An individual who continually lifts weights with poor technique could expect to see an increase in bone strength and density along the stress lines even if the increased bone strength was not conducive to good posture or functioning for everyday living. Example Two: Squats increase the mechanical load on the lower body and spine. Consequently, there is an increase in mineralization (deposits of minerals in the matrix of bone tissue) in those specific bones.
Both weight bearing aerobic training and strength training can produce an increase in bone mineral density (BMD) and strength provided the intensity of the exercise stress is sufficient. Multi-joint weight bearing exercises (such as squats and lunges) stimulate greater bone growth than single joint or isolated non weight bearing exercises (such as the bicep curl).
Joint Classification: Structure and Function Joints or articulations exist wherever two or more bones come together. The specific structure of the joint determines its range of motion (ROM). Joints are classified according to structure and function.
Structure Fibrous 1. Held together by fibrous connective tissue 2. Lack a joint cavity Cartilagenous 1. The bones are held together by cartilage 2. Lack a joint cavity Synovial 1. Bones are separated by a cavity filled with synovial fluid
Function
Example
Immoveable or slightly moveable
The Skull – sutures of the skull lock together the irregular shaped bones of the skull
Immoveable or slightly moveable depending on location
Ribs to sternum (immoveable) and intervertebral discs (moveable).
Freely moveable but the movement pattern is limited by the structure of the joint
Knee and shoulder joints
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COFE Weight Training Manual Planes of Movement Movement of the skeletal system takes place around joints and on the invisible “planes” that divide the body. The four major movement planes of the body are: Sagital plane: (medial/lateral) – divides the body into right and left components. (Example: flexion/extension movements) Frontal plane: (anterior/posterior) – divides the body into front and back components. (Example: abduction/adduction movements) Transverse plane: (horizontal) – divides the body into upper and lower regions. (Example: rotation movements) Oblique plane: (diagonal) – divides the body at a diagonal angle. (Example: golf swing type movements)
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COFE Weight Training Manual Movements of the Skeletal System This section is designed to help you understand joint action. Action Action Description
Anatomical Planes
Flexion
Movement that decreases the angle at a joint, such as bending the elbow.
Sagittal Plane
Extension
Movement that increases the angle at a joint, such as straightening the elbow.
Sagittal Plane
Hyperextension
Extension of a joint beyond the anatomical position. Beyond the Natural Range of Motion (ROM)
Sagittal Plane
Abduction
Movement of a body part away from the body's midline. Movement of a body part toward the body's midline.
Frontal Plane
Rotation
Movement of a body part around it's longitudinal axis. Medial and Lateral.
Transverse Plane
Pronation
Rotation of the palm downwards or inwards; the sole of the foot facing outward.
Transverse Plane
Supination
Rotating the palm upwards or outwards; the sole of the foot faces inward and the ankle is plantar flexed, adducted and inverted.
Transverse Plane
Inversion
Rotation of the foot to direct the sole inward.
Frontal Plane
Eversion
Rotation of the foot to direct the sole outward.
Frontal Plane
Plantar Flexion
Movement of the foot down toward the sole.
Sagittal Plane
Dorsi Flexion
Movement of the foot up toward the shin.
Sagittal Plane
Protraction
Movement of the mandible or scapula forward and parallel to the ground.
Transverse Plane
Retraction
Movement of the mandible or scapula backwards and parallel to the ground.
Transverse Plane
Depression
A movement downwards around it's axis.
Frontal Plane
Elevation
A movement upwards around it's axis.
Frontal Plane
Circumduction
A movement in which the distal end of a bone moves in a circle while the proximal end remains stable. i.e.; a cone or pylon in the air.
Multiplanar
Horizontal Flexion
Movement from 90 degrees abducted arm position. The humerus is flexed in towards the midline of the body.
Transverse Plane
Horizontal Extension
Movement returning the humerus from horizontal flexion
Transverse Plane
Adduction
Frontal Plane
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COFE Weight Training Manual Aging and the Skeletal System From birth to adolescence, new bone tissue is continually produced. The amount of new tissue produced is greater than the amount of tissue broken down through every day exercise and stress. As an individual approaches middle age, sex hormone production diminishes, new bone tissue production slows down and bone composition becomes less dense (more porous) and more brittle. Loss of bone mineral density (demineralization) is a result of fewer minerals, particularly calcium, deposited in the matrix of the bone. Increasing brittleness in bone tissue is a direct result of decreased protein synthesis (primarily collagen). Demineralization begins around age 30 for females and accelerates after menopause when estrogen production decreases. By age 70, as much as 30% of the calcium content in bone can be lost. This loss of bone mineral density is a major contributing factor to Osteoporosis. Males do not typically begin to experience bone mineral density loss until the age of 60. After that, they typically lose about 3% of the calcium content in bone every ten years.
Osteoporosis – ‘porous bone’ Osteoporosis happens when bone break down (loss of calcium) is greater than bone formation (deposit of calcium). This can happen when more calcium is lost (in urine, feces and sweat) than is absorbed in the diet. If this condition progresses to an advanced state, normal everyday activities and mechanical stressors can increase ones susceptibility to fractures, postural abnormalities and joint stiffness.
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COFE Weight Training Manual Prevention of Osteoporosis In early adulthood, adequate calcium intake and regular weight bearing exercise is essential for preventing Osteoporosis. Post menopausal women can consult with their doctors regarding hormonal replacement therapy (HRT) or estrogen replacement therapy (ERT). There is much debate over using HRT and ERT as there may be an increased risk for developing breast cancer.
Characteristics and Function of Skeletal Muscle Characteristics of muscles • Striated appearance due to alternating bands of actin (thin) filaments. • Contains approximately 75% water and protein (most common are two contractile proteins known as actin and myosin). Function of muscles • Movement – Muscular contraction assist in the movement of the entire body. In addition, muscular contractions assist in respiration, circulation and other body processes including voluntary control. • Stability – Muscles assist in maintaining body posture through continuous low intensity contractions. As muscles contract to move the body, they increase joint stability. • Heat Production – The skeletal muscle system produces as much as 85% of our body heat. This heat is a byproduct of energy production and contraction. • Protection – Skeletal muscles offer protection to the underlying tissue and organs.
Skeletal Muscle Structure Skeletal muscle is composed of individual muscle fibers wrapped together by connective tissue. Each skeletal muscle consists of three layers of connective tissue or fascia called Epimysium, Perimysium and Endomysium.
• • • • •
Epimysium – The entire muscle is surrounded by epimysium. This connective tissue separates the muscle from the surrounding tissue and joins with the tendon to attach muscle fibers to the bone. Perimysium – This connective tissue separates the muscle into functional bundles called ‘fasiculi’. The number of fascicles contracted (recruited) at one time determines the amount of force generated. Endomysium – This connective tissue surrounds individual muscle fibers. Tendon – Tendons fuse with these three layers of connective tissue and attaches directly to bone tissue. Periostem – This is the covering on the surface of bone.
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Muscle Contraction – Sliding Filament Mechanism Underneath the epimysium, which surrounds the entire muscle, lay a bundle of fibers (fasiculus). These fibers are surrounded by the perimysium. Inside the fasiculus lie individual muscle fibers which are enclosed by the endomysium. (see figure 1-4) Underneath the endomysium, each individual muscle fiber is covered by a membrane (or sarcolemma). This membrane encloses the contractile proteins (actin and myosin) and other cellular components needed for contraction and force production. (i.e. calcium storage and energy) The contractile proteins are arranged into small functional units called ‘sarcomeres’. It is at this level that the actual contraction and force generation of a muscle takes place.
Summary of Sliding Filament Mechanism Step One: A nerve conducts the stimulus (action potential) toward the muscle fibers of the motor unit that is going to be recruited. Step Two: The nerve stimulus passes across the neuromuscular junction (NMJ) and contracts the sarcolemma. The sarcolemma is the membrane covering each individual muscle fiber. Step Three: The nerve stimulus travels along the surface of the sarcolemma and descends deep inside the fiber at the T-tubules. T-tubules are depressions of the sarcolemma that descend deep into the fiber.
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COFE Weight Training Manual Step Four: Once the nerve impulse travels into the muscle fiber by way of the Ttubule, calcium is released from storage inside the fiber. Step Five: Calcium inside the fiber travels to the sarcomere, where actin and myosin are located and binds to the surface of actin. Step Six: When calcium binds to actin, it opens up sites where myosin can attach and a cross-bridge is formed. Step Seven: If there is energy available (ATP), the cross-bridge swivel and the sarcomere shortens. When this process takes place in hundreds of sarcomere at the same time, the muscle shortens as in a concentric contraction. Step Eight: To relax, the cross-bridges separate. The sarcomere slides back to its resting length and the calcium flows back to storage.
Muscle Attachment and Function 1.
2.
3.
4.
5.
Muscle Origin – attachment of the muscle tendon to the most immoveable aspect of the bone. Muscle Insertion – Attachment of the muscle tendon to the most moveable aspect of the bone. Usually the insertion point moves toward the site of origin during contraction. Agonist (prime mover) – The muscle or muscle group primarily responsible for movement. For example: the bicep muscle is the prime mover during the arm curl exercise. Antagonist – The muscle or muscle group that opposes the action of the prime mover. For example: the tricep muscle is the antagonist to the bicep muscle during the arm curls exercise. Synergist – The muscle or muscle group which assist the prime mover. If the synergistic muscle is primarily involved in stabilizing a body part, it is called a stabilizer or fixator muscle.
Review of Muscle Mechanics (Biomechanics) Lever System – When a muscle contract and produces force, the force is transmitted to the bone (lever). When the muscle force is greater than the resistance force (e.g. weight held in the hand during a bicep curl), the bone will rotate around the axis in a concentric contraction.
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COFE Weight Training Manual •
• •
•
Lever: a rigid body that has a tendency to rotate around an axis when a force is applied some distance away from the axis. Levers are categorized as first, second or third class depending on the arrangement of the axis, motive force and resistance force. In the body, the bones are the levers. Axis: the joint around which the lever rotates. Force: a force can be described as either a motive force (the force which causes the lever to rotate around the axis) or a resistance force (a force that resists rotation of the lever around the axis). Torque: The overall force that produces the rotation around an axis. It is a combination of how much force is applied and the distance the force is applied from.
Physical Laws Momentum: The combination of mass + velocity = momentum. In strength training terms, this means any moving object (body part, weight or medicine ball) will want to continue in the direction it is moving. Swinging a weight rather than moving it with strict form can increase the risk of injury as joints may be pushed beyond their normal range of motion. In explosive movements, an eccentric contraction is required to slow down the movement at the end of the range of motion. Eccentric contractions have been linked to increased muscle soreness. Since biomechanics is constantly used in strength training as well as when designing exercise equipment, it is imperative that weight training instructors have a good working knowledge of muscle mechanics/biomechanics.
Application Examples: 1. Modifications of exercise difficulty Lateral Arm Raise – when performing the lateral arm raise, the exercise is most difficult with a straight arm. To make the exercise less difficult, the elbow can be slightly bent to move the resistance closer to the axis (shoulder). This modification will reduce the resistance force that must be overcome by the deltoid muscle. Curl-Up – The curl-up performed with arms crossed over the chest can be made more difficult by putting the hands beside the ears or extending the arms beyond the head. These changes in technique increase the resistance force and require the abdominals to work harder. 2. Resistance Machines Weight training machines built with ‘cams’ are designed to change the resistance throughout the range of motion of an exercise by increasing or decreasing the resistance arm. The resistance arm is the distance that the resistance is applied from the axis of rotation. The idea behind this concept is that the machine will give the greatest resistance when the muscle is at its’ strongest position (usually close to mid-range) and reduce the resistance when the muscle is weaker (usually near the beginning and the end of the range of motion).
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COFE Weight Training Manual 3. Technique & Physical Laws Many strength trainers will modify their exercise technique to make an exercise easier at certain spots during the range of motion. For example, swinging the weight during a bicep dumbbell curl will make use of momentum to get the dumbbell bar over the initial sticking spot at the beginning of the exercise. Other trainers may arch their back to make the exercise easier.
Types of Muscle Contractions Muscle contractions are classified according to the tension developed and the movement that takes place within the muscle. Isotonic Contraction – In an isotonic contraction, the muscle shortens or lengthens as the load on the muscle remains the same.
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There are two types of isotonic contraction: • Concentric muscle contraction – The muscle shortens as the sarcomere components (actin and myosin) slide toward the middle. • Eccentric muscle contraction – The muscle lengthens as the tension is developed. Example: During a dumbbell curl exercise, the bicep muscle contracts concentrically to raise the weight up and contracts eccentrically to lower the weight down. Isokinetic Contraction – An isokinetic contraction refers to a contraction with maximum force and speed throughout the full range of motion. The speed of contraction is determined by the machine so that if there is an attempt to contract faster, the resistance increases. Example: Hydraulic machines or gas filled machines. Isometric Contraction – During an isometric contraction, force is generated within the sarcomere by the contractile proteins, however the length of the muscle remains the same because the muscle force is not sufficient to overcome the resistance. Example: Pushing a car that refuses to move or reaching the “sticking spot” in the range of motion of an exercise.
Role of the Nervous System in Muscle Function Efficient interaction between the nervous and muscular systems is critical in enhancing physical strength and performance. The nervous system is essential for coordinating the muscular system to maximize force production and performance. 1. Motor Unit: the motor nerve carries information from the brain and spinal cord to the muscle and all of the muscle fibers it controls. A nerve controlling fine motor skills will have a smaller number of muscle fibers per motor unit (e.g. 1-10). A nerve controlling large muscle movements will have an increased number of muscle fibers per motor unit (e.g. 1-100). 2. Muscle Spindle: a sensory structure located within the muscle that protects the muscle and tendon from stretching too far or too fast. When the muscle spindle activates, it causes the muscle to contract which reduces the stretch. 3. Golgi Tendon Organ: a sensory structure located in the tendon near the junction of the muscle and tendon. The Golgi tendon organ (GTO) monitors the amount of force produced and will cause muscle relaxation if the amount of the force is too high and if the risk for injury is increasing. 4. Neuromuscular Junction: the site where the motor nerve communicates with the muscle fiber.
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Adaptation of the Nervous System to Strength Training Regular strength training prepares the nervous and muscular systems to be more responsive and efficient by increasing the coordination and firing rate of motor units. An inexperienced strength training athlete will notice dramatic strength gains in the first four to six weeks of training as the nervous system quickly adapts. Strength gains will slow down following the initial nervous system learning phase. The next noticeable increase will be a result of muscle fiber adaptations. During the initial phase of training, the nervous system is learning the correct pattern and rate of muscle fiber recruitment. Technique is critical during this time to create the proper foundation for future strength gains. For long term strength training, the muscle spindles and Golgi tendon organs will become less sensitive (i.e. it takes a greater force or strength to activate them which enables the athlete to work at a higher level of intensity).
Role of Genetics in Fiber Distribution Muscle fiber distribution is highly determined by genetics which remain constant throughout life. Under long term and intense training, fiber conversion may take place (particularly with immediate fibers). This does not mean the structural and chemical changes of the fiber convert, but that one fiber type can take on functional characteristics closer to another fiber type as a result of long term training. For example: Intermediate or type lla fibers may become more resistant to fatigue if trained in an aerobic manner for a long period of time.
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COFE Weight Training Manual Muscle Hypertrophy and Atrophy Atrophy – Muscles that are not used for a long period of time or not stressed at a sufficient level will shrink or atrophy as the rate and amount of protein synthesis is reduced. Hypertrophy – Muscles placed under constant progressive overload will respond by getting larger or becoming hypertrophic. This is due to an increased amount and rate of protein synthesis within each muscle fiber (primarily, actin and myosin). Fast twitch muscle fibers have a greater capacity to hypertrophy.
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COFE Weight Training Manual Review of Skeletal muscle function Muscles of the Neck and Shoulder Sterneocleidomastoid Together result in flexion of the neck. Independent contractions cause rotation Levator Scapula Elevates the medial border of the scapula Pectoralis Minor Depresses and protracts the scapula downward from an upward rotated position Romboids (major/minor) Adducts and rotates the scapula downward from an upward rotated position Serratus Anterior Lower fibers rotate or protract the scapula (inferior angle of the scapula is moved away from the vertebrae) Abducts the medial border of the scapula away from the vertebrae Upper Trapezius Extends the neck and elevates the scapula Middle Trapezius Retracts the scapula (pulls the medial border of the scapula toward the vertebrae Lower Trapezius Depresses the scapula Arm and Shoulder Deltoid
Latissimus Dorsi
Pectoralis Major Rotator Cuff Muscles
Teres Major
Abduction of the humerus - all fibers act together Flexion, inward rotation and transverse adduction – anterior fibers Extension and outward rotation – posterior fibers Abduction – middle fibers Shoulder extension (from overhead to side) Internal rotation as the arms come to the side from overhead Horizontal abduction Horizontal adduction (flexion) Internal rotation during flexion Group of four muscles that run from the scapula to the humerus to stabilize the head of the humerus in the glenoid cavity of the scapula: subscapularis, infraspinatus, teres minor and supraspinatus Extension of the arm Inward rotation Adduction of the arm from the side horizontal position
Elbow Biceps Brachii
Brachioradialis Brachialis Pronator Teres Supinator Tricep Brachii
Flexion of the forearm Supination of the forearm Flexion of the humerus (long head) Flexion of the forearm Flexion of the forearm Flexion of the forearm Pronation of the forearm Supination of the forearm Extension of the forearm Assists in extension of the humerus (long head)
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COFE Weight Training Manual Muscles of the Wrist, Hand and Fingers Flexor Carpi Radialis Flexion and abduction of the wrist Flexion of the forearm Flexor Carpi Ulnaris Flexion and adduction of the wrist Flexion of the forearm Extensor Carpi Extension of the wrist Radialis Brevis Extension of the forearm Extensor Carpi Ulnaris Extension and adduction of the wrist Muscles of the Hip and Leg Gluteus Maximus Extension and lateral rotation of the hip Gluteus Medius Abduction and medial rotation of the hip Gluteus Minimus Abduction and medial rotation of the hip Tensor Fasciae Latae Flexion at the hip (causes slight inward rotation as it flexes) Assists in abduction Adductors Adductor Brevis Adductor Longus Adductor Magnus Pectineus Gracilis
Hip Flexors Iliacus & Psoas Major (Iliopsoas) Flexors (hamstrings) Bicep Femoris Semimembranous Semitendinous Sartorius (not considered a hamstring muscle Popliteus
Adduction and external rotation of the thigh at the hip during adduction Adduction and assists in flexion of the hip Adduction and outward rotation of the hip during adduction Flexion, adduction and internal rotation of the hip Adduction and internal rotation of the hip Flexion of the knee
Flexion of the hip External rotation of the femur
Flexion of the knee Extension and lateral rotation of the hip Flexion of the knee Extension and medial rotation of the hip Flexion of the knee Extension and medial rotation of the hip Flexion of the knee Flexion and lateral rotation of the hip Flexion of the knee Internal rotation of the knee (tibia) to allow for flexion
Extensors (quadriceps) Rectus Femoris Extension Flexion of Vastus Intermedialis Extension Vastus Lateralis Extension Vastus Medialis Extension
of the knee the hip of the knee of the knee of the knee
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COFE Weight Training Manual Muscles of the Ankle and Foot Gastrocnemius Plantar flexion of the ankle Flexion of the knee Soleus Plantar flexion of the ankle Peroneus Plantar flexion of the ankle Eversion of the foot Tibialis Posterior Plantar flexion of the ankle Inversion of the foot Tibialis Anterior Dorsi flexion of the ankle Inversion of the foot
Factors Contributing to Muscular Force Production 1. Fiber type – An individual’s fiber distribution is genetically determined. Fast twitch fibers have the greatest capacity for force production and hypertrophy. 2. Number of fibers recruited – A “motor unit” consists of a single nerve and all the muscle fibers it sends impulses to. The more motor units that are recruited or the more muscle fibers stimulated to contract, the more force produced. There are hundreds of motor units in each muscle that are available to contract and produce maximum force. Motor units operate by the “all or none principle” (i.e. all of the muscle fibers within a motor unit will contract when the motor unit is recruited). Therefore, the way to vary production is to vary the number of motor units recruited. 3. Frequency of muscle stimulation – The more often a motor unit contracts the greater force production possible. 4. Coordination of motor unit contraction – The more motor units coordinated to contract at the same time, the more force production possible. This coordination or synchronization of a motor unit contraction plays a significant role in learning or in advancing from beginner to expert in physical skill. 5. Size of muscle fiber – The larger the muscle fibers, the greater the force production. Training and fiber type will determine muscle size. 6. Length of muscle fiber – When a sarcomere is at its normal resting length, the largest number of cross-bridges form between actin and myosin. At this point, force production maximizes. When the muscle length is longer or shorter than the normal resting length, the number of cross-bridges reduces and force production decreases. 7. Speed on contraction – The force a muscle can produce decreases as the speed of contraction increases. This happens because there isn’t enough time for cross-bridge formation between actin and myosin or for ATP production which is necessary for muscle contraction. 8. Angle of muscle pull – Throughout an exercise, the angle of muscle pull on the bone changes as the joint angle changes. As this angle of muscle pull changes, the capacity for force production also changes. Generally, when the muscle is pulling to the bone at a 90 degree angle, it is at its strongest position.
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COFE Weight Training Manual (For example: when performing a bicep curl, the strongest position is in the middle of the action because the muscle is pulling to the bone at 90 degrees). At the top and bottom of the exercise, the angle of muscle pull changes and the force produced to move the resistance is reduced. 9. Direction of muscle fibers – Muscle fibers can attach to the tendon at different angles. The different arrangements of fibers influence the amount of force produced by the muscle when it contracts. For example, the rectus abdominus has fibers which run parallel to each other and insert into the tendon running in the same direction. These fibers generally have an increased range of motion but are weaker in force production. The deltoid muscle on the other hand is a very strong muscle because the fibers insert into the tendon at an angle allowing more to be activated during contraction.
Review of Energy Production Systems Production and availability of energy (adenosine triphosphate or ATP) is critical for resistance training. Three pathways supply the energy needed for training: 1.
ATP/CP – This phosphagen system supplies the immediate energy needed for high intensity and short duration exercise such as the 100m run, throwing a baseball or lifting weights. The ATP and creatine phosphate (CP) stored within muscle provide the fuel for this type of exercise. Time: 14-20 seconds of high intensity work.
2.
Lactic Acid – The lactic acid system supplies ATP after the phosphate stores (ATP and CP) are depleted and if high intensity effort continues. This system of energy production relies on intramuscular stores of glycogen (stored units of glucose). When insufficient oxygen is available during exercise, very little ATP is produced. Consequently, there is an incomplete breakdown of glycogen so lactic acid accumulates in the blood stream and limits overall performance. Time: 30 seconds – 1 ½ minutes of high intensity work.
3.
Aerobic – Aerobic energy production provides long term production of ATP for moderate intensity exercise that continues longer than 2-3 minutes. The aerobic system can use carbohydrates, fats and protein (if necessary) as the fuel source.
Characteristics of Energy Production for Muscular Work All three muscle fiber types require energy (ATP) for contraction. It is predominantly the intensity and duration of work that determines the energy system used and the fiber type recruited.
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COFE Weight Training Manual Types of Muscle Fibers and Functional Characteristics Fiber Type
Speed of Contraction
Endurance Capacity
Type I (slow oxidative)
Slow
High
Type IIa (intermediate or fast oxidative glycolytic) Type II b (fast glycolytic)
Moderate to Fast
Force Production Capacity Low
Moderate to High Moderate to (can be determined High by type of training)
Fast
Low
High
Energy Source
Aerobic energy production systems Aerobic and anaerobic energy production systems Anaerobic energy production systems
Energy Production for Muscle All three muscle fiber types require energy (ATP) for contraction. In strength training, it is predominantly the intensity and duration of work that determines the energy system used and the fiber type recruited. Characteristic
Fuel Source
Anaerobic Alactic (ATP-CP or Phosphagen System) Creatine phosphate and stored muscle ATP
Exercise intensity
Maximum or near max (9-10 on the Modified Borg Scale)
% VO2 Duration of exercise
> 95% Short and intense, 1-30 seconds
Limitations of Performance
Stores of muscle ATP and CP
Activity Example
Sprint, baseball swing, 1RM lift
Work/Rest Ration
1:5 to 1:10-20
Anaerobic Lactic System Glucose and glycogen Near Maximum (6-7 on the Modified Borg Scale) 85-95% Sort and intense, 30 seconds to three minutes Lactic Acid accumulation and resulting fatigue Intense shift in ice hockey, some body building training 1:3 to 1:5
Aerobic System
Fats (fatty acids) carbohydrates (glucose and glycogen Low to moderate (3-4 on the Modified Borg Scale) <85% Greater than 3 minutes
Depletion of glycogen and glucose and insufficient oxygen intake or delivery Jogging, cycling, element of circuit weight training 1:1 to 1:3
** Modified from: Brooks, D.G., Program Design for Personal Trainers (1998) Human Kinetics, Champaign, IL.
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COFE Weight Training Manual Factoid •
• •
The skeleton and its joints support, protect and provide flexibility for the body, but the skeleton cannot move itself. That job is performed by the muscle tissue that makes up the Muscular System. The word muscle is derived from the Latin word “MUS”, meaning mouse. Muscle tissue is found everywhere within the body, not only beneath the skin but deep within the body, surrounding many internal organs and blood vessels
Role of the Cardiovascular System in Strength Training Cardiorespiratory fitness indicates that the respiratory system (lungs and blood vessels of the lungs) and the cardiovascular system (heart, blood vessels, capillaries and veins) are able to supply oxygen and nutrients to the exercising muscles for aerobic energy production. In addition, the waste products of muscular work are carried away from the muscle and recycled or transported out of the body like exhaust from your car engine. Cardiorespiratory fitness is an essential aspect of a well rounded fitness program. It reduces stress, reduces coronary risk factors and assists in weight control. Cardiorespiratory fitness is also important for strength training. Strength training is predominantly an aerobic activity that relies on ATP/CP energy production systems. However, between weight training sets, waste products of energy production are being removed. Some examples of energy production waste products are carbon dioxide and lactic acid. These occur when work intensity is at its maximum and duration in long enough. ATP/CP is restored for use during the next set. An efficient cardiorespiratory system will speed up this recovery process. Circuit weight training is an example of a training program that will improve both aerobic fitness and muscular strength.
Cardiorespiratory System Adaptation to Exercise Heart Aerobic: Produces increased cardiac output (SV X HR) as a result of increased stroke volume (blood pumped per beat) and decreased heart rate at rest and during submaximal exercise. As a result of these adaptations, oxygen up-take is increased dramatically. Anaerobic training: Anaerobic training (typically strength or resistance training) shows little conclusive evidence of heart adaptations. Capillarization Aerobic/Anaerobic training: It appears that both aerobic and anaerobic training will increase the number of capillaries found in the exercising muscles as long as the amount and the intensity of exercise is sufficient. This increase in capillaries creates efficient delivery of oxygen and other nutrients throughout the body. Oxygen also Copyright© 2007 Canadian Online Fitness Education Inc. | www.OnlineFitness.ca
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COFE Weight Training Manual increases removal of exercise by-products such as carbon dioxide and in some cases, lactic acid. Power Lifers: Training at extremely high intensities generally shows little increase in capillarization while body builders and strength training individuals training at lower intensities may show an increase in capillarization. Oxygen Removal from Blood Aerobic exercise: Aerobic exercise increases the removal of oxygen from the blood and transports oxygen into the muscles. If you remember, this is called arterio-venous difference. This adaptation increases the amount of oxygen available for use in the aerobic energy production systems. Anaerobic training: Anaerobic training does not appear to improve oxygen extraction unless low intensity/high volume training (such as circuit weight training) is used.
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COFE Weight Training Manual Chapter 2 Weight Training Program Design
Introduction Safe, effective and motivating weight training programs are essential in helping clients reach their health and fitness goals. The fundamentals and variables of a program design remain consistent, whether the desire is weight loss, weight gain, functional improvement or athletic enhancement. It is the creativity and expertise of the trainer that turns fundamentals and principles into real life success.
Key Principles of Program Design 1. The Principles of Program Progression a. Focus on proper function, ROM and strength for the desired activities. Not every exercise or activity in the gym will be suitable for every individual. For example, some people do not have the ROM in their shoulder joint needed to raise their arms over their heads. These individuals should not perform overhead exercises that force their shoulder into an unnatural ROM. Individuals should be taught how to properly recruit their TA (transverse Abdominis) prior to load bearing exercise on the spine. People should also avoid squatting exercises until they learn how to bend from the hips while keeping the spine in a neutral position. Neutral spine position refers to the natural curve of the spine. Certain aerobic activities (e.g. jogging, racquetball) may also be damaging to the soft tissues of the lower body until sufficient strength is built up in these areas. If a trainer suspects a client/participant has any functional limitations, that client should be referred to a medical practitioner prior to starting a strength training program. b. Focus on Aerobic training before Anaerobic training. Aerobic means with oxygen. It is characterized by long duration and lowmoderate intensity exercise. Anaerobic means without oxygen. It is characterized by short duration, high intensity exercise. If you can improve cardiovascular fitness, it will have a positive affect on a weight training program and your overall health. Cardiovascular training can also improve recovery ability between sets and workouts. It can also aid in controlling body fats levels, raise energy levels, increase endurance, reduce the risk of cardiovascular disease and improve overall quality of life. Some people may choose to get into higher intensity training (anaerobic) for improved sport or work performance. However, this should not come before building up a good aerobic fitness level (base) to ensure that your system is ready for more challenging conditioning.
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COFE Weight Training Manual c. Focus on muscle endurance before strength training. When it comes to weight training, many people are just looking for health and fitness. For these people, an endurance style training program will be fine. This style of training uses high repetitions and relatively low weight and is well suited for the “general fitness” weight training participant. However, there are a number of individuals who have goals of building muscles and getting stronger. While these are admirable goals, it can be dangerous and ineffective to jump right into heavy weight training methods used in bodybuilding and serious strength training. No matter what your ultimate training goals are, when you first begin training it is important to start with endurance training. This high repetition, light weight training will help establish a proper foundation and allow tendons and ligaments to gradually get used to the stresses of weight lifting. Light weights also enable you to master weight training form and technique. This ensures future safety when greater resistance is used. Training programs should generally progress in the following order:
Endurance Hypertrophy Strength Power d. Focus on core before periphery Many people are only excited about working the “beach muscles” (visible muscles such as arms and calves). While it is important to train these periphery muscles, they are not the first priority when starting a new training program. Think for a moment about building a house. The first and most important aspect of building a house is creating the foundation. You could build the most beautiful house in the world, but if it’s sitting on a weak foundation, the whole structure could collapse. The same holds true for your body. When it comes to starting a weight training program without a strong foundation, you set yourself up for injury and dysfunction. Especially if big, strong muscles are your goal. In the beginning, focus on basic pushing and pulling movements with a high emphasis on core conditioning. At this time, don’t worry about smaller muscles such as the arms. They will be worked indirectly through pushing and pulling movements. Once the core is strong, the body will be ready for more specific work on the periphery muscles including the arms and calves. 2.
Principle of Individuality Because everyone is unique, there really isn’t one “perfect program” out there to suit the needs of every individual. Not everyone will respond the same to training or be suited for a particular training program. Many people are looking for the “miracle” program hoping it will transform their bodies overnight. Others are continually approaching people who have well developed bodies thinking they can follow their routine and look the same. For a trainer, it is important to learn how
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COFE Weight Training Manual to design a program and use program templates. Once a base is established, it is easy to make adjustments for individual client needs and goals. 3.
Progressive Overload Principle When a muscle or system is overloaded or stressed through increasing load or intensity, it will be stimulated to adapt. Without progressively more difficult workouts, muscles will not get stronger. Always strive to lift a little more weight without compromising proper technique or form. Weight training journals are an excellent way to track training and ensure progressive overload.
4. Principle of Reversibility When the exercise stimulus is removed, the muscle or system adaptations will gradually diminish to pre-training condition. Use it or lose it! 5. Principle of Specificity Specific Adaptation to Imposed Demand (S.A.I.D.) Principle: The muscle or system will adapt to meet the specific demands of training. Know you goals and how to train accordingly.
Review of Common Program Design Terms 1RM One-repetition maximum is the most weight an individual can lift with good form for 1 repetition. Advanced athletes may sometimes test their 1RM and then use a specific percentage of it (e.g. 85%) as their training load. 1RM can be estimated using lighter training loads and a mathematical formula; therefore, it is seldom necessary to do a 1RM test. This procedure is explained later in this chapter. Note: 1RM testing is outside of the scope of practice for a weight training instructor and should not be done for obvious safety risks. Atrophy When a muscle gets smaller and weaker it is referred to as muscle atrophy. Injuries (the recovery time), extended lay-offs and lack of physical activity all lead to muscular atrophy. Many people who do not remain physically active as they age will experience a reduction in lean body mass (LBM). Maintaining regular strength training workouts can help prevent the atrophy that most people experience as they age or when training stops. Core Core training describes training for the midsection of the body. This includes the muscles that act on and stabilize the trunk. Specific core exercises will be explained in the Appendix. Dynamic Variable Resistance (DVR) For this type of training, machines are used that have a device called a cam (a kidney shaped pulley device). The cam causes a change in the length of the resistance arm
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COFE Weight Training Manual making the resistance seem harder or easier during some parts of the ROM. The cam decreases the resistance during the part of the ROM where the muscle is mechanically weaker and increases the resistance where the muscle is mechanically stronger. DVR training was designed to make training more efficient by matching the mechanical strength curve of a muscle. While the theory is exciting and the concept innovative, one machine will not perfectly match the strength curve of numerous individuals. DVR is one of many ways to do resistance training. Load Load is the amount of weight or resistance used during an exercise. Load is most commonly represented in % of 1RM (e.g. lifting 70% of the maximum weight that can be lifted one time). Load may also be expressed as #RM (e.g. a 10RM load is the weight an individual can lift a maximum of 10 times with proper form). Endurance Endurance refers to an individual’s ability to perform multiple muscular contractions with a given resistance. For example, an individual who is able to do a lot of push-ups would be said to have a high level of muscular endurance in the chest, shoulders and tricep muscles. Endurance training programs incorporate the use of relatively lighter weights and a higher number of (12-20) repetitions. Frequency Frequency refers to how many times per week a person works out. Training three days a week (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) is usually optimal for whole body training. If you are using a split routine where you only train certain body parts, it may be appropriate to train more than three times a week (e.g. 4-6 times per week). Remember, quality above quantity. Functional Strength Function strength refers to individual strength that is useful in everyday work, sport or daily activity. Exercises that train the body in life-like movements are considered more functional. For example, both squats and leg extensions work the quadriceps, but unlike leg extensions, squats train the body in a movement pattern that is similar to many daily activities (e.g. getting in and out of a chair). Free weights (over machines) are generally considered to be more beneficial in developing functional strength. (For more information on the comparison of free weights and machines, see the comparison chart: Free Weights vs. Machines later in this chapter). Hypertrophy Muscle Hypertrophy is the enlargement of muscle fibers. Individuals in the gym who want to put on mass or get bigger will want to use hypertrophy programs. These training programs usually use a moderate load and a moderate number of repetitions (8-12). Intensity Intensity is used to refer to how hard an individual is working. In resistance training, intensity refers to the load being used. With endurance training, lighter loads are used and repetitions are higher. This is referred to as low intensity training. Strength training programs with heavy loads and low repetition are referred to as high-intensity training.
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COFE Weight Training Manual Isokinetic Iso=equal. Kinetic=speed or movement. Isokinetic training uses specialized equipment that keeps the speed of movement constant throughout the range of motion regardless of how much force is applied. While specialized equipment is necessary for pure isokinetic movement, similar characteristics are found in hydraulic machines and water resistance exercise. Isometric Iso=equal. Metric=distance. An isometric contraction occurs when a muscle contracts, but does not change in length. An example of this is: pushing against a solid object like a wall or gripping a bar. Many of the “core” muscles contract isometrically to stabilize the core during resistance training and other daily activities. Isotonic Iso=equal. Tonic=weight. Isotonic refers to training with a resistance that stays constant throughout the entire range of motion. This is the most common form of resistance training. Examples include: free weights and cables. Journaling This refers to keeping a written record of weight training workouts which allow the trainee to monitor progress and make necessary changes when things aren’t working well. It is highly recommended that trainees journal each weight training workout. Multi-joint Exercise This refers to an exercise that uses more than one joint at a time. Multi-joint exercises may also be referred to as compound movements. Examples include: bench press, rowing movements and squats. These exercises are often more functional (as most body movements involve more than one joint and several muscles working together to create movement). Multi-joint exercises are often favorable and highly recommended for individuals with performance goals in sport or daily life. They are also beneficial when time is an issue as they work multiple muscles at one time (e.g. the bench press works the chest, shoulders and the triceps). In bodybuilding, multi-joint exercises are typically referred to as “mass builders”. Olympic Lifting Fast, explosive movements like the Clean, the Hang Clean, the Push Jerk, the Clean & Jerk and the Snatch are used in competition. This type of training is most often used to build explosive power. Overtraining Overtraining implies training the body beyond its recovery abilities. This not only decreases performance levels, but it may also lead to injury or illness. Potential overtraining symptoms include: Fatigue, irritability, poor sleep or insomnia, increased resting heart rate, swollen lymph glands (in neck, groin and armpits) strength plateaus, decreased performance, decreased appetite, bowel irregularities, headaches, decreased body weight, prolonged muscle soreness, increased frequency and duration of illness, lack of desire to train, cessation of menstruation and restlessness or inability to relax. In mild cases of overtraining, simply doing a little less volume may take care of the problem. Moderate cases of overtraining may require a brief layoff (4-7 days), followed by a modification within the training program. In severe cases of overtraining, a longer rest period (1-4 weeks or more) may be necessary before training again. Trainees
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COFE Weight Training Manual need to listen to their bodies and not push themselves beyond their recovery ability. It is also wise not to neglect the importance of proper sleep, adequate rest and proper nutrition in the role of recovery when training. Periodization Periodization is a training system that divides training into phases or cycles. These cycles may last between 2-8 weeks depending on the individual’s needs and goals. These phases commonly include: endurance, hypertrophy, strength, power (for advanced athletes) and transition (explained later in this chapter). Periodization offers variety within a training program and prevents overtraining. Athletes use periodization to help them “peak” at different times during their seasons when they are striving for optimal performance. Plyometrics Plyometrics training consists of explosive jumping, bounding and throwing movements used to improve an athlete’s explosive power. While they are beneficial for many advanced athletes, they are still high risk. A considerable amount of strength should be attained before they are incorporated into any training program. The prescription of plyometric exercise should only be done by experienced personal trainers and strength training & conditioning coaches. Power Power is the ability of muscles to generate a high level of force over a short period of time. Programs for power may use very heavy loads and/or explosive repetitions. Power-Lifting Power-lifting is when individuals compete (in squats, bench press and dead-lift) to see who can lift the most weight in one repetition. The power lifts are excellent lifts IF they are done correctly, but they are still high risk. Proper instruction is highly recommended for these lifts. Repetitions Repetitions are the number of times a certain movement is completed. For example, if someone was to perform 10 push-ups, this would be referred to as 10 repetitions. The following are suggested guidelines for repetition selection based on specific training goals. • • •
Endurance 12-20 reps Hypertrophy 8-12 reps Strength 3-5 reps
Note: Beginners should always start with muscle endurance training to build up a base before getting into hypertrophy training. Hypertrophy training should always be done before strength training. More information on selecting repetitions will be given in the “Selecting Training Variables” section later on in this chapter. 1. Rest This refers to the time between workouts or the time between sets. When training the whole body in one workout, it is generally best to rest for 48 hours before the next workout. Rest needs to be long enough for both recovery from the workout and supercompensation (the body building itself up stronger than before). If using a split
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COFE Weight Training Manual routine, it is still recommended to rest individual body parts at least 48 hours between workouts. Rest between sets (also referred to as rest interval or RI) will vary depending on training goals. This is usually expressed in seconds or minutes. More information on selecting rest intervals will be given in the “Selecting Training Variables” section later in this chapter. 2. Repetition Maximum (RM) Along with representing a training load in % of 1RM (a percentage of the maximum amount of weight a person can lift one time), loads may also be expressed in terms of RM. For example, an individual using a 10RM load is using a weight that can be completed with correct form for 10 repetitions. 3. Sets Groups of continuous repetitions are referred to as sets. For example, if you lift a weight 10 times, rest and then lift the weight another 10 times; 2 sets of 10 repetitions have been completed. Typically, 1-3 sets are used for a given exercise, but this may vary depending on the participant’s goals, time commitment and experience. More information on selecting set numbers will be given in the “Selecting Training Variables” section later in this chapter. 4. Single Joint Exercises These exercises have movement at only one joint and are also referred to as isolation movements. Examples include: bicep curls and leg extensions. Single-joint exercises are often used when there is a need to target a specific muscle for: rehabilitation, muscular balance or bodybuilding for symmetry. 5. Strength Muscular strength refers to the ability of a muscle to produce a high amount of force. Pure strength is measured by the largest amount of resistance a lifter can use or the most force a muscle can generate for 1 repetition on a given exercise/movement. Strength training programs often involve high loads (heavy weight) and low repetitions (3-5 reps). Note: High loads and low reps should only be used by experienced lifters who have spent adequate time on endurance and hypertrophy programs. Most people who want to get stronger can gain the strength they need with muscle endurance and hypertrophy programs and may never need to use very heavy weights with low repetitions. Remember, the higher the load, the greater the stress. This added stress can increase the risk for injury. 6. Tempo This refers to the speed at which a movement is performed. As a general rule, trainees should control the weight as they lift and lower it. However, this rule can vary from time-to-time. Tempo can be written in the following format: concentric-pauseeccentric. For example, if someone lifts a weight in 2 seconds and lowers the weight in 2 seconds without pausing, this can be written on a program as 2-0-2. If someone was to lift a weight in 2 seconds, pause at the top for 1 second and lower the weight in 4 seconds, this would be written as 2-1-4. Tempo changes allow for further variation in a program an increase training stimulus to keep the workouts challenging to the body.
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COFE Weight Training Manual Note: Personal trainers and strength training & conditioning coaches may at times have athletes train with explosive movements. This may work well for certain exercises with specific athletes, but these movements increase the risk for injury. Certain exercises will not benefit from having a pause between the concentric and eccentric phase. For example, adding a pause in the middle of a squat or bench press will make the exercise easier and less effective. Other exercises such as leg extension and rowing movements create a high degree of tension on the targeted muscles at the end of the concentric part of the movement. A brief pause in the fully contracted position will prove beneficial. Anyone who has blood pressure or cardiovascular concerns should avoid squeezing and holding weights as this can create more stress on the cardiovascular system. 7. Transition Long periods of strenuous training without a break may lead to burn-out. A transition phase is a period in which an individual’s training volume, frequency and intensity is reduced to allow for physical and mental recovery. This could last for a few days or up to a month. Prolonged transition phases are not encouraged as they can result in detraining. During the transition phase, trainees may stay active by enjoying other physical activities outside of the gym such as hiking, swimming and sports. This concept is often referred to as active rest. 8. Volume Volume=load x reps x sets. Volume represents the amount of work completed in a workout. Volume should be kept lower in the beginning and can be increased over time. Keep in mind, more is not necessarily better. If the volume is too high, the body will not be able to recover properly. This can lead to plateaus and overtraining. Programs for strength will typically have a lower volume while bodybuilding tends to be higher volume. 9. Warm-Up Sets These are sets done prior to the “work sets”. One to three progressively heavier sets are commonly performed before moving to the selected training weight for a “work set”. The heavier the training load, the more warm-up sets needed. This ensures that the muscle and the surrounding tissues are ready for the extra stress. 10. Work Sets Work sets may also be referred to as training sets. These are the sets where a training load is used to stimulate change in the muscles. One-three “work sets” are typically performed for each exercise, but this may vary slightly depending on the program and the trainee’s level of weight training experience.
6-Step Procedure for Designing a Resistance Training Program 1. 2. 3.
Complete a Needs/Wants Analysis Make Exercise & Equipment Selection Select Training Variables a. Training Frequency b. Exercise Order c. Repetition Speed
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COFE Weight Training Manual d. e. f. g. 4. 5. 6.
ROM Training Load & Repetitions Volume Rest Periods
Select a Training Method Program Conclusion a. Post Workout Consultation b. Program Follow-up Procedures Evaluation and Review
The following information will assist you in answering some of the BCRPA ICE questions: Muscular Endurance: Frequency (days/weeks): 2-6 Intensity of 1RM: 40-70% Duration: • Sets: 1-3 • Reps: 12-20 • Time: 30-120 seconds Rest Between Sets: 30 seconds or less Rest Between Workouts: 24-48 hours Muscular Hypertrophy: Frequency (days/weeks): 2-4 Intensity of 1RM: 60-85% Duration: • Sets: 1-5 • Reps: 8-12 • Time: 30-120 seconds Rest Between Sets: 30-90 seconds Rest Between Workouts: 48 hours Muscular Strength: Frequency (days/weeks): 2-3 Intensity of 1RM: 75-95% Duration: • Sets: 1-6 • Reps: 3-5 • Time: 30-120 seconds Rest Between Sets: 1-5 minutes Rest Between Workouts: 48-96 hours
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COFE Weight Training Manual Step 1: Needs/ Wants Analysis Questions to ask when designing a resistance training program • What are the participant’s goals? • What are the requirements for daily activities and/or sports? • How much time can the participant realistically commit? • What is his/her training status? (beginner, intermediate, advanced, healthy, injured, handicapped) • What is the participants exercise history? • What are his/her exercise preferences? • What does initial testing and assessment reveal about his/her status?
Step 2: Exercise Equipment & Selection Factors Affecting Exercise Selection • Exercise technique/skill • Training endurance • Exercise history • Training goals • Training needs • Available equipment • Spotter accessibility • Flexibility • Strength levels • Coordination • Posture • Personal preference • Current injuries • Current muscular imbalances • The time a weight training instructor is available to spend with the client. If you are only seeing a person once for an hour, don’t give him/her exercises that are very difficult to learn as the client will probably not master those exercises in the time you have allotted with him/her. Other exercise selection tips… • Choose 1-2 exercises for major muscle groups (advanced hypertrophy programs may be an exception to this general guideline). • Consider the instruction time available to help the participant learn more complicated exercises. • Choose (multi-joint) core exercises over (single-joint) assistance exercises. • When using multiple exercises for a particular muscle group, try to make sure they don’t overlap (e.g. flat bench barbell bench press and flat bench dumbbell bench press). • Don’t ignore “forgotten muscles” (e.g. tibialis anterior)
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COFE Weight Training Manual Principle of Ordered Exercises •
• •
Unless there is a need/desire to focus on a certain body part, (which happens with rehabilitation and/or advanced training) train larger muscle groups before smaller ones (e.g. quads, chest and back before arms). When the smaller muscles are trained first, they may be too fatigued to properly assist in other exercises. For example, if one trains triceps and then attempts to train chest and bench press, his/her arms will likely be too tired to assist and the pectoralis major will not be properly overloaded. It is also recommended that the higher skilled exercises come before lowerskilled exercises in a weight training routine (e.g. lunges before leg press). Core training should usually go at the end of a workout. The core musculature is vital for stabilizing the spine and connecting the upper and lower body. It also improves balance. If the core muscles are fatigued first, performance with other exercises may suffer and there is an increased risk for injury, especially to the lower back.
Push-Pull / Agonist-Antagonist Principle Unless there is a need for correcting a muscular imbalance, train opposing muscle groups equally. Muscular imbalances should only be corrected by advanced personal trainers, rehabilitation specialists and physiotherapists. Many people make the mistake of not having a balance between opposing muscle groups when they are selecting exercises for their training program. This can lead to muscular imbalance which can cause postural deviances, impaired performance and an increased risk of injury. When designing training programs, one should match muscle groups according to exercises, volume and intensity. For example, train the upper back as hard as the chest or the triceps as hard as the biceps. Use the following table to help you understand and apply the push-pull / agonist-antagonist principle.
Matching Exercises for Opposing Muscle Groups Movement Muscle Exercise Example Movement Muscle Exercise Example Movement
Muscle
Exercise Example
Abduction of Humerus (raising arms out to side) Medial Deltoid Side DB Raises
Adduction of Humerus (brining arms back towards body) Latissimus Dorsi Standing Cable Pull-ins (adduction)
Shoulder Girdle Elevation (shrugging) Upper Trapezius Shrugs
Shoulder Girdle Depression (pushing should down) Lower Trapezius Reverse Shrugs
Transverse Adduction of Humerus & Elbow Extension (pressing) Pectoralis Major, Anterior Deltoid, Tricep Brachii
Transverse Abduction of Humerus, Shoulder Extension, Scapular Retraction, Elbow Flexion (rowing) Posterior Deltoids, Latissimus Dorsi, Mid Trapezius, Rhomboids, Bicep Brachii Seated Cable Rows
Bench Press
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COFE Weight Training Manual Movement
Transverse Adduction of Humerus Pectoralis Major, Anterior Deltoid DB Chest Fly
Transverse Abduction of Humerus
Shoulder Extension/Adduction, Scapular Depression, Elbow Flexion
Exercise Example
Shoulder Flexion/Abduction, Scapular Depression, Extension of the Elbow Anterior Deltoid, Upper Trapezius, Tricep Brachii Shoulder Press
Movement Muscle Exercise Example
Elbow Flexion Biceps Brachii Standing DB Curls
Elbow Extension Triceps Brachii Cable Press-downs
Movement Muscle Exercise Example
Wrist Flexion Wrist Flexors BB Wrist Curls
Wrist Extension Wrist Extensors BB Reverse Wrist Curls
Movement Muscle Exercise Example
Trunk Flexion Rectus Abdominis Crunches
Trunk Extension Erector Spinae Group Back Extensions
Movement Muscle Exercise Example
Hip Flexion Illiopsoas Heel Slide
Hip Extension Gluteus Maximus & Hamstrings Reverse Hyperextension
Movement Muscle Exercise Example
Knee Extension Quadriceps Leg Extensions
Knee Flexion Hamstrings Seated Leg Curl
Movement Muscle Exercise Example
Plantar Flexion Gastrocnemius, Soleus Standing Heel Raises
Dorsi Flexion Tibialis Anterior DB Toe Raises
Muscle Exercise Example Movement
Muscle
Posterior Deltoids, External Rotators Prone Rear Delt Fly
Latissimus Dorsi, Posterior Deltoid, Lower Trapezius, Biceps Brachii Lat Pull-downs
Appropriate Equipment Selection – Free Weights vs. Machines There are endless debates over which is better – machines or free weights. As with many other aspects of conditioning, there are pros and cons to both machines and free weights. A conscientious professional measures the advantages and disadvantages of machines and free weights and bases their training strategy on the individuals specific needs. The following chart highlights some of the potential advantages and disadvantages of machines and free weights.
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Machines More expensive. Bigger and bulkier. Less convenient in some instances. Little or no variation One machine will usually only allow one exercise/movement. You can’t compare one machine to another in resistance weight. Just because you do 100 lbs at one gym on the chest press machine, doesn’t mean that you can lift the same weight on a chest press machine at another gym. One movement path. Machine must be adjusted to fit individual limb lengths. Potential problem for tall and short individuals. May help beginners feel safer and more confident. Often easier to learn proper form however, setting-up the machine can be complicated Lower potential risk for injury. Spotting not necessary. Machines are usually bolted to the ground and the weights are on guide rods so it is almost impossible to drop anything on one’s toes. Minimal functional strength and the possibility of creating dysfunction. Allows you to train certain muscles (e.g. Hamstrings) which are potentially harder to train with free weights. Generally easier for circuit training because the machines can be arranged in a specific order so everyone can go right through. No maximal overload throughout the entire ROM unless a Variable Resistance Machine is used. May be more time efficient as weight can often be changed by moving a pin.
Free Weights Less expensive. More space efficient. Generally more convenient. Multiple variations.
Weights are usually quite similar in different gyms.
Multiple movement paths. Fits individual size and limb length especially when using dumbbells. Often intimidating for some beginners. Often more challenging to learn proper form. Higher potential risk for injury. Some exercises require a spotter. Risk of dropping a weight on the foot.
Increased potential for functional strength. More transfer into everyday life or sports. Challenging to train certain muscles (e.g. hamstrings). Generally harder to use for circuit training.
No maximal overload throughout the entire ROM. May be less time efficient due to changing plates.
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COFE Weight Training Manual Which Machines to Use? Along with making the decision to use free weights or machines, there is also a need to look at different types of machines and muscle contraction methods.
Type Isometric Iso (equal) Metric (movement)
Characteristics & Examples Holding a static musculature contraction. This may be done against an immovable object such as a wall.
Pros • •
•
• Isokinetic Iso (equal) Kinetic (Speed)
Isotonic Iso (equal) Tonic (weight) Or Dynamic Variable Resistance (DVR) Dynamic Variable Resistance (DVR)
The machine will not allow the speed of movement to change regardless of the force applied.
•
The resistance remains constant throughout the entire ROM. Examples include: Universal, cables, pulleys, other machines without cams. The machine is set up with cams that adjust the resistance to theoretically match a person’s natural strength curve. Example: Nautilus and other types of machines with cams.
•
• •
No equipment needed. Can be functional for certain activities, (e.g. grip strength & core stability. May be used for some forms of rehab. Can develop great strength in one specific area. Useful for certain rehabilitation settings Used in testing & research. Eliminates momentum and some cheating by not allowing the lifter to “throw” the weight up. See free weight vs. machines for advantages of free weights.
Cons •
•
•
•
•
•
•
•
•
Allows you to theoretically overload each part of the ROM. Not limited by what you can lift in your weak ROM. See free weights vs. machines chart for other advantages of machines.
•
•
Does not build strength throughout the entire ROM, but rather a few degrees on either end. May cause a significant raise in blood pressure (therefore not appropriate for all people. Some isokinetic machines do not offer resistance during the negative (eccentric) portion of the movement. Impractical – Few if any public gyms have true isokinetic machines. Resistance is limited to what can be handled in the weakest position. See free weight vs. machines for other disadvantages of machines. May not match your muscle’s natural strength curve or allow for individual differences. See free weights vs. machine chart for other disadvantages of machines.
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COFE Weight Training Manual Step 3: Select Training Variables The following is a list of training variables that need to be considered when designing a weight training program: 1. 2. 3. 4. 5. 6.
Training Frequency. Tempo/Repetition Speed. Exercise Range of Motion (ROM). Repetitions and Training Loads. Volume and Exercise Sets. Rest Intervals Between Sets.
1. Training Frequency Factors that effect the selection of training frequency include: • • • •
•
• • • •
•
Client/participant availability Aerobic fitness level (higher = faster recovery from workouts) Current stress level (higher = slower recovery from workouts) Training Goals o 3 times a week (whole body training) is usually recommended for improving strength levels. o 1-2 times per week is usually sufficient to maintain a certain training level. Training Status • Beginner: 2-3 times per week • Intermediate: 2-4 times per week • Advanced: 3-6 times per week Recovery ability – generally muscles require a minimum of 48 hours to recover from training. Sufficient time must be allowed not only for recovery, but also for super-compensation. Every-other-day (3 times per week) is a good guideline for many people. For athletes, training will vary depending on the phase in the season: off season (3-6), pre-season (3-4), in-season (1-2) and post-season (1-3). Training focus (e.g. endurance, hypertrophy, strength) will differ depending on the goals of the individual. Training method, for example, a split routine vs. a whole body routine. Training two days in a row may be beneficial for some trainees if a split routine is employed and the client does not train the same muscle group two days in a row. A magical number cannot be given for training frequency as recovery ability will differ from one individual to another.
2. Tempo/Repetition Speed • • • • • •
Slow and deliberate. 2 second concentric. 3-4 second eccentric. Some exercises may benefit from a pause at the point of peak contraction (e.g. leg curls). Can be changed with different programs to help prevent staleness and plateaus. Athletic training: Exercises such as Olympic Lifts & Plyometrics are done explosively.
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3. Exercise Range of Motion • • •
Exercise through natural, pain free ROM and movement pattern. This may differ from one individual to the next. See the chapter on weight training exercise techniques for more information on exercise range of motion.
4. Repetitions and Training Loads • • • • • •
•
•
There is a much higher risk of injury when training at loads > 85% 1RM. Training at loads < 65% 1RM decreases strength stimulus. Lighter loads and higher reps (12-15) are typically used for beginners and those coming back from a long lay-off. A load that allows 8-12 repetitions (70-80% 1RM) is recommended for safe, productive training for most individuals. Advanced trainees may benefit from higher or lower repetition ranges, but use caution. Some exercises such as squats and multi-joint press movements are more conducive to low reps and heavy loads (less than 8RM) for these exercises. Other exercises such as single joint movements (e.g. rows and pull-up/pulldown movements) do not work well with heavy loads (more than 8RM). Due to the mechanics of these exercises, they become difficult to perform with correct technique under heavy loads. They also have a higher risk for injury than squatting and pressing movements. (Cotton, 1997) It is ill advised to train with heavy loads all the time (even for strength athletes) as this can place excessive wear and tear on the joints and connective tissues. A periodization approach (in which training loads vary) will work best for such individuals. Repetitions and loads will vary depending on many factors including experience and goals.
Determining Correct Training Loads… Important note: Whatever method is used for determining proper training loads, it is imperative to ensure that the client/participant is able to perform the exercise with proper technique. Light weights (relative to the client’s strength levels) should be used until proper form is mastered. As training progresses, many trainees fall into bad habits with exercise technique. At this point, the loads should be reduced so the technique flaw can be corrected and then the weight should gradually be increased. Method #1: Underestimate/ Guesstimate • This is used when you are teaching a new exercise. • Pick a weight that you are sure will be too light for the participant. • Increase the weight slightly once the client has mastered the technique. • Progress at a moderate pace until the client reaches a more challenging training weight. Method#2: Body Weight x Muscle Coefficient • Good for sedentary, beginning individuals • Body weight x muscle coefficient = trial load
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COFE Weight Training Manual
Warm-up Set Coefficient Exercise FW–Bench Press M-Chest Press FW-Bent-Over Row M-Seated Row FW-Standing Press M-Seated Press FW-Barbell Curl C-Tricep Pressdown M-Leg Press
Trial Load Coefficient
Male
Female
Male
Female
.3
.2
.6
.35
.25 .25 .25 .15 .15 .15 .15 .70
.15 .2 .15 .10 .10 .10 .10 .50
.55 .45 .45 .38 .35 .30 .21 1.3
.27 .35 .25 .22 .15 .23 .19 1.0
(Figures adapted from: Weight Training: Steps to Success. Baechle: Leisure Press 1992)
Notes/Abbreviation Terms: • FW = Free Weight • M = Machine • C = Cable • Do not use if the individual is overweight • This is generally best for multi-joint movements. Method#3: Poundage Adjustment • •
This method may or may not be used in conjunction with the body weight x coefficient method. Have the client do as many reps as he/she feels comfortable doing with a given weight. Then, adjust accordingly. This table is useful when the 1215 repetition range is used (common for many “general fitness” programs). Reps Completed <7 8-9 10-11 12-15 16-17 18-19 >20
Adjustment (in pounds) -15 -10 -5 0 +5 +10 +15
(Figures adapted from: Weight Training: Steps to Success. Baechle: Leisure Press 1992)
Method #4: Estimate 1RM Test • • •
This method is similar to #3, but takes things a step further. Good for individuals who are at least at an intermediate level. Do only on exercises that the client has experience with and can complete with excellent technique.
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COFE Weight Training Manual Steps: 1. Find a test weight the client feels that he/she can handle for 10-12 reps. 2. Do a warm-up set with 50% of this weight. 3. Rest for 2 minutes. 4. Perform 3-5 Reps with the test weight. 5. Rest for 2-5 minutes. 6. Have the client perform as many reps as possible with proper technique. 7. Record this number of repetitions. 8. Use the following table to match the # of reps with the corresponding % of 1RM. Intensity/Repetition Chart (Poliquin, 1986) Strength Strength/Hypert. Hypertrophy 1 rep = 100% 6 reps = 83% 9 reps = 76% 2 reps = 95% 7 reps = 80% 10 reps = 75% 3 reps = 90% 8 reps = 78% 11 reps = 72% 4 reps = 88% 12 reps = 70% 5 reps = 85%
9.
Endurance 13 reps = 69% 14 reps = 68% 15 reps = 66 % 16 reps = 65% 17 reps = 64% 18 reps = 63% 19 reps = 62% 20 reps = 60%
Use this formula to calculate % RM: Test weight % 1RM (from step 8
10. Take the estimated 1 RM and multiply it by the desired % 1RM to arrive at the training weight. (Table and testing steps Adapted from BCRPA ICE Package) Note: This method is simply an estimate of 1RM and may not represent true 1RM strength. Generally speaking, results of this test will be more accurate if the client hits muscle fatigue in less than 10 reps. although there are inaccuracies to this test, it is much safer than true 1RM testing. 5. Volume and Exercise Sets • • • •
• •
Volume refers to the amount of work a trainee is doing. Volume = reps x sets x weight Volume usually is inversely related to intensity/load (i.e. as volume goes up, intensity goes down and vice versa). Volume will vary depending on the program. Hypertrophy programs typically have the highest volume. See the summary table at the end of this section for more information on training volumes for different training programs. Different individuals may be able to tolerate higher volumes than others. Some programs may have fewer exercises and more sets per exercise while others may have more exercises and fewer sets per exercise.
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COFE Weight Training Manual • • • • • • •
In many programs, 1-3 lighter warm-up sets may be included before a trainee goes to his/her “training” or “work” sets. 1-3 are commonly done per exercise. Advanced trainees may do 6 or more sets per exercise. 1 set to failure may be enough if done with sufficient intensity. Many people do not have the mental toughness to push a set to complete muscular fatigue and thus may benefit more from multiple sets. Multiple sets may give advanced lifters a slight advantage over single set routines. There is greater calorie expenditure with multiple sets. Single-set training is more time-efficient for people on tight schedules.
6. Rest Intervals between Sets • • •
•
•
Time between sets depends on intensity. Rest time may be affected by your fitness level (higher aerobic base = faster recovery between sets). Rest intervals vary with training styles/goals. o Beginners: 1-2 minutes o Endurance: <30 seconds o Hypertrophy: 30-120 seconds o Strength: 2-5 minutes Exercises that place greater systematic stress on the body (e.g. squats, deadlifts) may require greater rest intervals than isolation exercises (e.g. calves or forearms). See the following summary table for more information on rest intervals.
Summary Table of Guidelines for Training Variables Goals Type of Training Circuit
Frequency (times per week) 2-3
Intensity (%1RM)
Reps
Sets
40-70%
12-15
1-3
Endurance
2-4
<70%
12-20
1-3
Hypertrophy
3-6
70-80%
8-12
2-4+
Strength/ Hypertrophy Strength
3-5
78-85%
5-8
3-4
3-4
80-120%
1-8
3-5+
Power
3-4
90-100%
1-3
3-5
Rest
Little or none 30-45 sec 30-90 sec
60-120 sec 3-5 min 3-5+ min
Rep Speed Controlled Moderate
Exercises (per muscle group) 1-2
Controlled Moderate Varies (controlled super slow) Varies
1-2
Controlled
1-3
Explosive
1-2
2-5
2-4
Note: Depending on which reference you use, it is common to see recommendations for training variables that are slightly higher or lower than what is listed here. The figures listed here are not written in stone, but merely suggested guidelines.
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COFE Weight Training Manual Step 4: Select a Training Method Rationale for Using Different Training Methods • • • •
Break plateaus Increase variety Prevent boredom Shock body
Important Safety Notes: The following methods are listed in alphabetical order, NOT the order of importance or in which they should be introduced into a training program. Not all of these methods are safe or appropriate for every individual. If in doubt, receive clearance from an appropriate professional before using any of these methods with a client/participant. Use you judgment and safety should always be your number one priority. Many of these methods are NOT appropriate for beginners or general fitness participants. Many of these methods are designed to increase overload on your body during a workout. If they are used too often, they can lead to overtraining and increased risk for injury. It is also important to note that this is a list of some of the popular training methods. Not all of these methods have documented scientific literature to support their safety and effectiveness. Please proceed with caution and common sense when looking at these methods. Method: Abbreviated Training Purpose: Focus on core lifts to gain size and strength without overtaxing the body’s ability to recover. Example: A workout containing key exercises like squats, leg curls, bench press, seated cable rows, overhead press and pull-ups with limited emphasis to isolation movements (e.g. side DB raises, DB curls). Method: Adjust Training Frequency Purpose: Improves recovery for trainees who are under or over-trained. Example: Add on an extra day of rest between workouts for individuals who are over-trained and decrease the amount of time between workouts for individuals who are under-trained. Method: Assisted Training for Forced Repetitions Purpose: Increases difficulty, local muscular fatigue and muscle pump. This method is commonly used in bodybuilding. Example: After hitting the point of momentary muscular fatigue, a training partner helps you just enough to compete the concentric phase of another 1-2 reps. Method: Breakdown Training/Drop Sets/Strip Sets Purpose: Increases pump, difficulty, local muscular endurance and growth hormone release. Breakdowns allow you to increase volume with hardly any increase in workout time. Example: After completing a set of leg extensions, immediately drop weight 1020lbs and do another set. Then, drop the weight another 10-20lbs and do another set. Method: Change Exercises Purpose: Allows for different muscle fiber recruitment patterns
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COFE Weight Training Manual Example: BB bench press plateaus, switch to DB bench press. Method: Change Sets Purpose: Allows manipulation of volume and effort, mental and physical change. Example: If you are used to doing 3 sets to near failure, switch to 1 set to complete failure. Method: Circuit Training Purpose: Time efficiency, endurance, good general fitness population. Example: Going through a group of exercises for major muscle groups by performing one set per exercise with little rest (15-30 sec) between sets. One threecircuit may be performed in this fashion. Method: Compound Sets Purpose: Train two exercises for the same muscle back to back without rest to improve time efficiency, get a better pump, enhance local muscular endurance and increase growth hormone release. Example: Doing a set of overhead tricep extensions and then immediately performing a set of tricep kickbacks before taking a rest. Method: Flushing Purpose: To increase and keep blood flow in a certain area and aid muscle hypertrophy. Example: Doing multiple exercises and sets for chest. (Incline DB press, BB bench press, flyes, cable crossovers). Method: Functional Isometrics Purpose: To develop strength at a particular spot of the ROM. This is used by power lifters to increase strength at the sticking point of a lift. Functional isometrics can be used to increase functional strength for everyday activities such as gripping and pelvic stabilization. Example: • Hanging from a chin-up bar increase grip strength for back movements. • Doing core stability exercises to teach the core muscles how to hold the trunk in place. Caution: Isometric exercise increases blood pressure. This method is not recommended for individuals with blood pressure or cardiovascular problems. Healthy individuals who do choose to use these methods should do so cautiously and sparingly. Method: Heavy Duty Training Purpose: To maximize overload while minimizing the stress placed on the body’s ability to recover. Example: After doing warm-up sets, do only one set of a particular exercise to complete muscular failure. Keep proper form. Method: Micro-poundage Progression Purpose: To increase strength/size by slowly but progressively increasing the overload to target muscles. This allows for long cycles of consistent strength increases. Example: Add 1-2 lbs to the bench press every workout while maintaining technique, number of reps, and speed of reps. Rest between sets. Method: Multiple Set Training
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COFE Weight Training Manual Purpose: To fully overload the muscle fibers recruited for a particular exercise. Example: Performing bench press with 1-3 “warm-up sets” followed by 2-4 “work sets”. Method: Periodization Purpose: Allows you to prepare the muscles for lifting heavier weights. Periodization allows clients to focus on different goals at a time, cycle volume and intensity to “peak” for certain times. This helps to avoid overtraining. This system is most commonly used by athletes and advanced strength trainers. Periodization Terms Mircocycle: Usually represents one week section of the program. Mesocycle: Usually represents weeks to months of the training program. Marcocycle: Usually represents a period of about one year. Example: Training is divided into phases. These cycles may last 2-8 weeks depending upon the individual’s needs and goals. These phases commonly include the following: •
Endurance o High reps, low weight o Whole body circuit training is involved. o Gives tendons and ligaments a chance to rest and repair. o Gives mental and physical rest. o Prepares the body for more intense hypertrophy training to come. o It is recommended that beginners spend at least 6 months to a year on endurance training before progressing onto their training phases.
•
Hypertrophy o Moderate reps and moderate to high intensity. o Split routines are often used. o Allows for increase in cross-sectional diameter of the muscle fiber resulting in increased muscle mass. o Used by athletes for “bulking up”. o Accompanied by hyper caloric diet to induce weight (muscle) gain. o In athletic training, an emphasis is placed on the “other muscles” that are not trained as commonly during the strength and power phases of training. o Prepares the body for heavier loads used in strength training.
•
Strength Hypertrophy o A mix of hypertrophy and strength training methods and loads to further prepare the body for extremely heavy weights used in strength training.
•
Strength o This phase focuses on increasing 1RM strength. o Heavy weight and low reps are used. o Whole body routines are often used with an emphasis on core lifts (i.e. Olympic lifts, bench press, military press) and some accessory lifts (i.e. back, arms, core).
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COFE Weight Training Manual o o
o
Note: on accessory lifts (as listed above) it is not recommended to use a load greater than 8RM. Note: Lifters should have at least a 1-2 year foundation training period in endurance and hypertrophy training before attempting the heavy loads used in strength training. Prepares the body for extremely stressful power training.
•
Power o Power = strength x speed, or mass x acceleration. o Note: Power training is very high risk and is not recommended for the general population. o Used mainly for advanced competitive athletes. o Reps may be high or low depending on the needs of the athlete. o Exercises are performed explosively and the set is finished when maximum speed can no longer be reached. o Common types of lifts: Olympic lifts, plyometrics, medicine ball.
•
Transition o Load, volume and frequency are reduced to allow for extra recovery time. o Shorter transition phases (i.e. 1-2 weeks) may come between the other training phases to allow the body to rest and prevent overtraining. o Longer transition phases (1-2 months) may come at the end of a competitive season or at the end of a macrocycle.
Method: Peripheral Hear Action Purpose: Greater stress on the cardiovascular system to get blood to different areas of the body which may aid in fat loss and the development of cardiovascular fitness. Example: Alternating between upper and lower body exercises: bench press, squat, seated row, standing leg curl, shoulder press, heel raises, lat pull-down. Method: POF (positions of Flexion) Multi-angular Training Purpose: POF training was developed by Steve Holman, editor of Ironman® Magazine. Example: Triceps: bench dips (midrange multi-joint), overhead DB extensions (stretch), tricep kickbacks (peak contraction). Method: Pre-exhaust Purpose: Helps reduce the chance of having assisting muscles fatigue before the target muscles and allows the use of assisting muscles to further fatigue the target muscle. Example: Do a set of DB flies and then, immediately do a set of bench presses. Method: Priority Training Purpose: Extra focus on desired body-parts/exercise without being fatigued from other exercises. This is commonly used on bodybuilding and training to correct muscular imbalances. Example: Prioritize calves by training them at the beginning of the workout. Doing more upper back exercises than chest exercises helps to correct chest/back muscular imbalances in the upper body. It is important to consult and athletic therapist or physiotherapist if a muscular imbalance is suspected.
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COFE Weight Training Manual Method: Pyramid Sets Purpose: Most commonly used for strength training, this system allows a thorough warm-up for muscles, joints and connective tissues. It also helps to improve fiber recruitment. Example: Bench press weight for an Ascending Pyramid: Set 1: 135 Set 2: 185 Set 3: 205 Note: Pyramid training can be classified as descending (heavy to light) and full (light to heavy to light). If training with a descending pyramid format, make sure there is an adequate warm-up. Method: Single-Set Training Purpose: Decrease total workout time. Example: Do just one “work set” for each exercise. Method: Split Routines Purpose: Increase in volume for a certain muscle group without increasing workout duration. Split routines are commonly used in bodybuilding programs where a higher training volume (and more exercises per body part) is used to induce hypertrophy. Example: The following are examples of Split Routines: 2 Day Split (option 1) Day 1: upper body Day 2: lower body Day 3: rest or repeat
2 Day Split (option 2) Day 1: chest, shoulders, triceps, quads Day 2: back, biceps, forearms Day 3: legs & core Day 4: rest
3 Day Split (option 1) Day 1: chest, shoulders & triceps Day 2: back, biceps, forearms Day 3: legs & core Day 4: rest
3 Day Split (option 2 ) Day 1: chest, back, core Day 2: legs Day 3: shoulders, arms Day 4: rest
3 Day Split (option 3) Day 1: chest, biceps, forearms Day 2: legs & core Day 3: back, shoulders, triceps Day 4: rest
Notes on split routines: • • •
•
•
There are numerous ways to split up muscle groups and this is a sample, not an exhaustive list. There is no perfect way to split up muscle groups. Each body part split has its own advantages and disadvantages. Avoid training “helper” muscles the day before you train major muscles. (e.g. don’t train triceps and then try to do chest the next day as the triceps may be too fatigued to assist in pressing movements). It is possible to train 2 days in a row with split routines because different muscles are used. However, make sure rest days are scheduled into the program to allow the body as a whole to recover from the stress of training. Successive days of intense training can lead to glycogen depletion and fatigue. Avoid taking too long between training the same muscle group as this can lead to detraining of that particular muscle group.
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COFE Weight Training Manual Method: Super Circuit Purpose: To maximize workout time by combining resistance training and cardio to get the benefits of both in a short period of time. Example: Alternating between resistance training and cardio: bench press, bike lunges, skipping, prone row, treadmill, shoulder press, stepping, etc. Method: Super Pump Purpose: To increase hypertrophy in advanced lifters and increase blood flow to the desired area. Example: 15-20 sets for a particular body part with short (<30 sec) rest between sets. Method: Super Sets Purpose: This involves doing two exercises back to back for opposing muscle groups to increase time efficiency and stimulate growth hormone release. Example: Doing a bicep exercise and then immediately (without rest) doing a tricep exercise. Method: Super Slow Training Purpose: Reduces momentum in an attempt to increase the difficulty of an exercise for a target muscle. Example: Taking 10 seconds to lift a bar and 10 seconds to lower it. Method: Training to Failure/Exhaustion Purpose: Maximize motor unit recruitment and overload. Example: Performing as many repetitions of a bicep curl (with proper technique) until another repetition is no longer possible. Method: Trisets Purpose: Increase blood flow and growth hormone to a certain area. This method greatly reduces training time. Bodybuilders will often use trisets and supersets when preparing for a contest. Example: Biceps: BB curls, hammer curls and preacher curls with no rest in between.
Step 5: Program Conclusion After completing the “on floor” instruction, review the following with you client: •
• • • • •
Ensure you have completed all components of the program including the warm-up, dynamic stretching, weights, cardio, cool down and static stretching. Review the order of the workout and reinforce why it is important to follow the order for best results. Go over each component and highlight the main parts. Put the workout down on paper. See program layouts at the end of this chapter for ideas. Quiz (in a nice way) the participant to see if he/she knows the routines and techniques of the workout. Ask the participant if he/she has any other questions.
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COFE Weight Training Manual •
Explain to the client how to progress the workouts during the duration of the program. Example: o Gradually increase the duration of the cardiovascular training. o Perform multiple sets of the stretching exercises.
Use one of the following methods for load progression as you are training: 1. Rep Ranges: • Give the client a repetition range for each exercise (i.e. 12-15). • Have the client use the assigned training weight for an exercise (i.e. 60lbs) until he/she reaches the upper repetition range (15 reps for our example). • When the client can do the upper rep range with perfect technique for 2 workouts, instruct him/her to raise the weight to the next weight increment (i.e. 60lbs – 65lbs) and drop the repetitions back down to the lower end of the repetition range (i.e. 12). • With this new eight, the client should gradually build up the number of repetitions to the upper end of the repetition range and then repeat the process all over again. 2. 2-and-2 Rule: • Give the client a target repetition number for each exercise (e.g. 12). • Have the client use the assigned training weight for an exercise (e.g. 60lbs) until he/she can do more than 2 more reps (i.e. 14+) for 2 workouts with perfect form. • At this point, have the client increase his/her training weight to the next weight increment (i.e. 65lbs.) • Repeat the process as necessary. Note: Both of these methods are essentially accomplishing the same thing. Use which ever method you find easier for people to understand and follow. Stress the importance of maintaining perfect technique as the weight is increased. • Highlight the things that the client/participant did well. • Try to keep the mood positive and get the client/participant excited about the program and the results to come. Program Follow-up Procedures •
• • • •
Review whatever the client may experience form participation in the program (e.g. energy, improved sleep, increased strength & endurance, inches lost, etc.) Explain good soreness vs. bad soreness. Give contact information & availability for questions and/or problems with the program. Set a date for program update/start of new program. Thank the participant for his/her hard work.
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COFE Weight Training Manual Step 6: Evaluation & Review Things to look at: • • • • •
Training journal review (workout progression & frequency, comments, questions, concerns). Did the participant/client progress towards his/her goals? Likes and dislikes – What worked and what didn’t. What was learnt about the trainee and how his/her body responds to training? Bottom Line: Safety & Effectiveness!
References: 1. ACE Personal Training Manual 2. NSCA Personal Training Symposium Note: This chapter has not explored all the aspects of advanced weight training, but rather highlighted some of the key concepts and ideas that weight training instructors may face. Weight training instructors are encouraged to seek additional education in advanced training techniques. Additional Tools to Help with Program Design This chapter also contains the following additional tools to help you with your program design: 1. Beginner Intro Program Template 2. Sample Training Programs for: a. Circuit Training b. Fat Loss Programs (beginner & intermediate programs) c. Muscle Gain Programs (beginner & intermediate programs) d. Super Set Programs (beginner & intermediate programs) e. Functional/Athletic Training (an introduction to selecting more functional exercises). Note: Highly advanced workouts are not included in this section as this is beyond the scope of the course/manual. 3. Blank Program Layout form 4. Sample Training Logs
Sample Training Programs The following pages contain sample program templates. These are not to take the place of proper, individualized resistance training program development. They are a tool and guideline to work with. •
Adjust as necessary to meet the needs of the individuals you are working with.
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COFE Weight Training Manual •
Individuals should not attempt to use the exercises in these programs unless they have been given qualified instruction on how to do the exercises correctly.
Blank Program Layout Form • •
Following the sample program template, is a blank form that can be photocopied and used with you clients. You can also use these templates to design you own program forms.
Notes about the introductory Weight Training Program Template •
• •
• • •
•
•
This first program template is designed to assist the weight training instructor with designing an introductory program for healthy individuals new to weight training. This program may also be suitable for individuals who are coming back from an extended layoff or injury recovery period. As mentioned previously in this chapter, it is essential that all healthy individuals start with muscle endurance programs (higher reps and lighter weight) regardless of their training goals. It is recommended that this program be followed for a minimum of 2-6 months prior to moving to more goal specific programs. Even though this is an endurance program, beginners will still see significant strength increases if weights are progressed properly. Exercise selection should be predominantly multi-joint exercises. This will allow for more functional movement patterns and allow the trainee to use multiple muscles at the same time. This makes training more efficient. Direct arm work is listed in the program template as optional. Beginners will receive ample arm training from the upper body multi-joint pushing and pulling exercises. Additional arm work is not necessary, but may be included (if not done in excess). While exercise order needs to be done carefully, (working muscles from largest to smallest and higher skill to lower skill) there is room for variation. At the bottom of this program template, there are some variations on body part order. Try not to use the same order for all your clients/participants. They may start to think you give everyone the exact same program.
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COFE Weight Training Manual
Beginner Weight Training Program Template Weekly Plan Monday Workout
Tuesday
Wednesday Workout
Thursday
Friday Workout
Saturday
Sunday
Program Order & Cardio Workout Days 1. Warm-Up: 5-10 min, low-moderate intensity cardio (e.g. bike, fast walking) and Dynamic Stretching (slow controlled movements through range of motion) 2. Weights: Follow program as outlined below. Use light weight until you master the proper technique. Then, use a weight that is challenging, but allows you to perform the recommended number of repetitions with proper technique. 3. Cardio: After workout or on rest days, 3 times per week, 20-30 min moderate intensity (60-70% Max HR, 2-4 RPE), (e.g. biking, stepping, rowing, jogging, etc.) 4. Cool Down: 5-10 min low intensity cardio (e.g. biking, light jogging, walking) 5. Static Stretching: Do at least one stretch for each muscle group, hold 30-60 sec, 1-3 sets, low intensity
Weight Training Exercises Pick 1 exercise for each muscle group Quads and Glutes: leg press or split squat
Reps
Sets
Tempo
Rest
12-15
1-2
2-0-2
1 min
Pecs: DB or BB chest press (flat or incline or machine chest press Upper Back: Seated cable row, machine row or prone DB Row
12-15
1-2
2-0-2
1 min
12-15
1-2
2-1-2
1 min
Hamstrings: Lying leg curls, seated leg curls or ball leg curl
12-15
1-2
2-1-2
1 min
Deltoids: Machine shoulder press, seated DB or BB shoulder press Lats: Cable pull-downs (varying grips) or assisted pull-ups if equipment is available Calves: (optional) Standing heels raises (2 or 1 foot) or calf press on leg press machine Triceps: Cable press-downs (rope or V-bar), lying or overhead BB or DB extensions Biceps: Bicep curls (BB, DB, Cable)
12-15
1-2
2-0-2
1 min
12-15
1-2
2-1-2
1 min
12-15
1-2
2-1-2
1 min
12-15
1-2
2-0-2
1 min
12-15
1-2
2-0-2
1 min
Core: Head lifts (and progressions), wood chops, crunches (floor or ball) or bridging (front or side) Lower Back: Back extensions (floor or ball) or opposite arm/leg raises (floor or hands & knees)
12-15
1-2
2-0-2
1 min
12-15
1-2
2-1-2
1 min
Notes
Additional Exercise Order Options Quads Hamstrings Calves Pecs Upper Back Delts Lats Arms (optional) Core Lower Back
Pecs Upper Back Delts Lats Arms (optional) Quads Hamstrings Calves Core Lower Back
Quads Delts Lats Hamstrings Pecs Upper Back Arms (optional) Calves Core Lower Back
Quads Hamstrings Pecs Delts Upper Back Lats Calves Arms (optional) Core Lower Back
Upper Back Lats Quads Pecs Delts Arm (optional) Hamstrings Calves Core Lower Back
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COFE Weight Training Manual Sample Fat Loss Program (Beginner: 2-6 months experience) Weekly Plan Monday Tuesday Workout Cardio
Wednesday Workout
Thursday Cardio
Program Order & Cardio Workout Days
Friday Workout
Saturday Recreation
Sunday Rest
Cardio Days
1. Warm-Up (bike, 5-10 min, 2RPE) 2. Dynamic Stretch and/or Warm-Up Sets 3. Weights (follow program listed below) 4. Cardio (1-2 different machines, 1-2 different machines, standard training, 2-4 RPE, 60-70% MHR) 5. Cool Down (treadmill, 5-10 min, 1-2 RPE, See HR come down) 6. Static Stretching (follow stretches listed below)
1. Warm-Up (bike, 5-10 min, 2RPE) 2. Cardio (2-4 different machines, 20-45 min, 2-4 different machines) 3. Cool Down (treadmill, 5-10 min, 1-2RPE, See HR come down) 4. Static Stretching (follow stretches listed below)
Weight Training Muscle Group Exercise Front Thigh Leg Press
Weight 60-70%
Reps 12-20
Sets 1-3
Tempo 2-0-2
Rest 30-45 s
Chest
Chest Press
60-70%
12-20
1-3
2-0-2
30-45 s
Upper Back
Seated Cable Row
60-70%
12-20
1-3
2-1-2
30-45 s
Hamstrings
Seated Leg Curl
60-70%
12-20
1-3
2-1-2
30-45 s
Shoulders
Machine Shoulder Press Lat Pull-down
60-70%
12-20
1-3
2-0-2
30-45 s
60-70%
12-20
1-3
2-1-2
30-45 s
60-70%
12-20
1-3
2-1-2
30-45 s
Biceps
Tricep Cable Pressdown Cable Curls
60-70%
12-20
1-3
2-0-2
30-45 s
Lower Abs
Heel Slides
60-70%
12-20
1-3
2-0-2
30-45 s
Lower back
Opp. Arm/Leg Raises
60-70%
12-20
1-3
2-0-2
30-45 s
Lats Triceps
Notes
Stretching Stretch 1
Description
Stretch 6
2
7
3
8
4
9
5
10
Description
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COFE Weight Training Manual
Sample Fat Loss Program (Intermediate: 6-12 months experience) Weekly Plan Week # 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Day 1
Fat Burn
Day 2
Day 1
Fat Burn
Rest
2
Day 2
Fat Burn
Day 1
Interval Cardio Interval Cardio
Day 2
Fat Burn
Rest
Note: You may choose to do the Interval Cardio on Tuesdays
Program Order Workout 1. Warm-Up 2. Weights (Day 1 or 2) 3. Cardio (20-30 min, 1-2 different machines) 4. Cool Down 5. Static Stretching
Interval Cardio 1. Warm-Up 2. Cardio (20-30 min, 1-2 different machines) 3. Cool Down
Fat Burn 1. Warm-Up 2. Cardio (30-60 min, 2-4 different machines) 3. Cool Down
4. Static Stretching
4. Static Stretching
Cardiovascular Training Equipment Warm-Up: Bike
Time 5-10 min
Program/Style Standard
Cardio: Vary Machine (1-2)
20-60 min
Standard
Interval Cardio: Vary Machine (2-4) Fat Burn: Vary Machine (2-4) Cool Down: Bike or Treadmill
15-30 min
30-60 min
5-15 min
Level Low
Adjust to keep proper RPE & HR Interval: Work to rest = 1:2 30 sec work (7 RPE), 1 min rest (4 RPE) Standard Adjust to keep proper RPE & HR Standard Low
RPE 2 4
Heart Rate Work up to 60% of MHR 70% MHR
4-7
70-80% MHR
4
70% MHR
1-2
See HR come down
Weight Training •
12-15 reps (66-70% 1RM)
•
30-45 sec rest between sets
•
1 light warm-up set followed by 2-3 work sets
•
Tempo: 2-0-3 (exercises with a do* 2-2-2)
Day 1 (Upper Body) Body Part Exercise CHEST DB Bench Press Atlantis Chest Fly BACK Seated Cable Row* Lat Pull-down* SHOULDERS Seated DB Shoulder Press
TRICEPS BICEPS
Prone DB Fly* Overhead DB Extension DB Kickbacks* Standing DB Curls Incline DB Curls
Day 2 (Lower Body & Core) Body Part Exercise QUADS Walking Lunges Leg Press HAMSTRINGS Lying Leg Curl* Seated Leg Curl* CALVES Calf Press (on Leg Press)* FRONT SHIN DB Toe Raises* LOWER ABS Heel Drops UPPER ABS Ball Crunches LOWER BACK Ball Back Extensions*
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COFE Weight Training Manual Sample Muscle Mass Program (Beginner: 2-6 months Experience) Weekly Plan Monday Tuesday Workout Rest
Wednesday Workout
Thursday Rest
Friday Workout
Saturday Recreation
Sunday Rest
Program Order & Cardio Workout 1. Warm-Up: Bike, 5-10 min, low intensity, 2 RPE 2. Weights: Follow program as outlined below 3. Cardio (recovery cool-down): Vary Equipment, 20 min, moderate intensity, 4 RPE, 70% MHR 4: Cool Down: Treadmill, 5-10 min, moderate intensity, 4 RPE, 70% MHR 5: Static Stretching: Follow Static Stretching Program as outlined
Weight Training Notes: • 3 sets per exercise • 1 warm-up set of 10 reps with light-moderate weight • 2 “work” sets at 12 RM Muscle Group & Exercise Quads: Leg Press Pecs: Bench Press Upper Back: Seated Cable Row Hamstrings: Seated Leg Curl Deltoids: Seated DB Shoulder Press Lats: Lat Pull-down (neutral grip) Triceps: Bench Dips Biceps: BB Curls Lower Abs: Heel Slides Core: Front Bridge Lower Back: Ball Extensions
Weight
Reps 12 12 12 12 12 12 12 12 8-12 1
Sets 3 3 3 3 3 3 3 3 3 3
8-12
3
Tempo 2-0-4 2-0-4 2-1-3 2-1-3 2-0-4 2-1-3 2-0-4 2-0-4 2-0-2 15-60 sec hold 2-1-3
Rest 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min
Notes
1 min
Stretching Stretch 1
Description
Stretch 6
2
7
3
8
4
9
5
10
Description
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COFE Weight Training Manual
Sample Muscle Mass Program (Intermediate: 6-12 months experience) Weekly Plan Monday Tuesday Day 1 Day 2
Wednesday Rest
Thursday Day 1
Friday Day 2
Saturday Recreation
Sunday Rest
Program Order & Cardio Workout: Day 1 or 2 1. Warm-Up: Bike, 5-10 min, low intensity, 2 RPE 2. Weights: Follow program as outlined below for Day 1 or Day 2 3. Cardio (recovery cool-down): Vary Equipment, 20 min, moderate intensity, 4 RPE, 70% MHR 4: Cool Down: Treadmill, 5-10 min, walking pace, 1-2 RPE 5: Static Stretching: Follow Static Stretching Program as outlined
Weight Training •
10 reps (75% 1RM)
•
45-60 sec rest between sets
•
1 light warm-up set followed by 2-3 work sets
•
Tempo: 2-0-3 (exercises with a do* 2-2-2)
Day 1 (Upper Body) Body Part Exercise CHEST DB Bench Press Incline BB Bench Press BACK Seated Cable Row* Assisted Pull-up* SHOULDERS Seated BB Shoulder Press
TRICEPS BICEPS
Prone DB Fly* Close-Grip Bench Press Cable Press downs* Standing BB Curls Hammer Curls
Day 2 (Lower Body & Core) Body Part Exercise QUADS Squats Leg Press HAMSTRINGS Lying Leg Curl* Seated Leg Curl* CALVES Standing DB Heel Raises* FRONT SHIN DB Toe Raises* LOWER ABS Heel Drops OBLIQUES Wood Chops LOWER BACK Back Extensions*
Stretching Stretch 1
Description
Stretch 6
2
7
3
8
4
9
5
10
Description
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COFE Weight Training Manual Sample Muscle Mass Program (Advanced: 1 year experience) Weekly Plan • This program is a Split Routine that can be used on a 3 days on, 1 day off cycle. • This program can also be cycled through a “normal” work week if that works better for your client/participant. Week # 1
Monday Day 1
Tuesday Day 2
Wednesday Day 3
Thursday Day 1
Friday Day 2
Saturday Recreation
Sunday Rest
2
Day 2
Day 1
Day 2
Day 3
Day 1
Recreation
Rest
3
Day 3
Day 3
Day 1
Day 2
Day 3
Recreation
Rest
Program Order & Cardio Workout: Day 1 or 2 1. Warm-Up: Bike, 5-10 min, low intensity, 2 RPE 2. Weights: Follow program as outlined below for Day 1, Day 2 or Day 3 3. Cardio (recovery cool-down): Vary Equipment, 20 min, moderate intensity, 4 RPE, 70% MHR 4: Cool Down: Treadmill, 5-10 min, walking pace, 1-2 RPE 5: Static Stretching: Follow Static Stretching Program as outlined
Weight Training Notes: • • • • •
Perform 1-2 light – moderate weight warm-up sets for each exercise. 3 “work” sets per exercise. Use an 8-10RM load for each exercise. Rest 45-60 sec between sets. Tempo: 2-0-4 (exercise with a * should be done at 2-1-3).
Day 1: Chest, Shoulders, triceps, Core Incline DB Press Bench Press Incline DB Fly Standing BB Press Side DB Raises Dips Lying BB Tricep Extensions
Day 2: Back, Bicep, Forearm, Upper Abs Pull-Ups (neutral)* Seated Cable Rows (wide)* 1-Arm DB Rows* Standing BB Curls Prone DB Fly* 1-Arm DB Preacher Curls Reverse Wrist Curls
Heel Drops Wood Chops
Wrist Curls DB Ball Crunches*
Day 3: Legs & Lower Back Squats Leg Press Leg Extensions Ball Leg Curl* Seated Leg Curl* Lying Leg Curls* Standing Single DB Heel Raise* Calf Press on Leg Press* Machine or Cable Dorsi Flexion* Back Extensions
Stretching Stretch 1 2 3 4 5
Description
Stretch 6 7 8 9 10
Description
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COFE Weight Training Manual Sample General Fitness Circuit Program (General Fitness Participant or Beginner: 2-6 months) Weekly Plan Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Workout
Rest or Cardio
Workout
Rest
Workout
Cardio or Recreation
Rest
Program Order & Cardio Workout 1. Warm-Up: Bike, 5-10 min, low intensity, 2 RPE & Dynamic Stretching 2. Circuit Training: Follow program as outlined below 3. Cardio: Vary Equipment, 20-30 min, Standard or interval (if good aerobic base), 4-7 RPE, 7085% MHR 4: Cool Down: Bike or Treadmill, 5-10 min, low intensity, 1-2 RPE 5: Static Stretching: Follow Static Stretching Program as outlined
Weight Training Circuit Muscle Group & Exercise Weight Reps Circuits Tempo Front Thigh: Leg Press 12-15 1-3 2-0-2 Chest: Machine Chest Press 12-15 1-3 2-0-2 Upper Back: Machine Row 12-15 1-3 2-1-2 Hamstrings: Seated Leg Curls 12-15 1-3 2-1-2 Shoulders: Machine Shoulder 12-15 1-3 2-0-2 Press Lats: Lat Pull-down 12-15 1-3 2-1-2 Calves: Heel Raises (1-2 feet) Body wt 12-15 1-3 2-1-2 Front Shin: Machine or Cable 12-15 1-3 2-1-2 Dorsi Flexion Triceps: Cable Press-downs 12-15 1-3 2-1-2 Biceps: Machine Bicep Curls 12-15 1-3 2-1-2 Note: Do abdominal & lower back training after completing your circuit training Abs: Ball Crunches 10-12 1-3 sets 2-2-2 Lower Back: Ball Back 10-12 1-3 sets 2-2-2 Extensions
Rest 0 0 0 0 0
Notes
0 0 0 0 0 45-60 45-60
Notes: • *Choose a load that is comfortable for 12-15 repetitions with perfect form* • The preceding circuit training program can also be done in a super circuit. This can be done by adding 30 seconds of cardiovascular training (e.g. stepping or cycling) between each exercise.
Stretching Stretch 1
Description
Stretch 6
2
7
3
8
4
9
5
10
Description
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COFE Weight Training Manual Sample Functional (Athletic) Program (intermediate: min 3-6 months experience) Weekly Plan Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Workout
Sports Practice
Workout
Sports Practice
Workout
Cardio or Recreation
Rest
Program Order & Cardio Workout 1. Warm-Up: Bike, 5-10 min, low intensity, 2 RPE 2. Weights: Follow program as outlined below 3. Cardio: Vary Machines, 20-30 min, interval (30 sec hard, 60 sec moderate), 4-7 RPE, 70-85% MHR 4: Cool Down: Bike or Treadmill, 5-10 min, low intensity, 1-2 RPE 5: Static Stretching: Follow Static Stretching Program as outlined
Weight Training • Do one light warm-up set of 10 reps with light weight and 2 hard “work sets”. • Loads may be increased depending on the needs, experience and performance goals of the individual. Muscle Group Exercise Quads & Glutes: Lunges
Weight 12RM
Reps 10-12
Sets 3
Tempo 2-0-2
Rest 60 s
Chest: DB Bench Press
12RM
10-12
3
2-0-2
60 s
Upper Back: Standing Cable Rows
12RM
10-12
3
2-1-2
60 s
Hamstrings: Ball Leg Curl
12RM
10-12
3
2-1-2
60 s
Shoulders: Standing DB Shoulder Press Lats: Standing High Cable Pull
12RM
10-12
3
2-0-2
60 s
12RM
10-12
3
2-1-2
60 s
Calves: Standing, 1-leg Heel Raises
12RM
10-12
3
2-1-2
60 s
Front Shin: DB Toe Raises
12RM
10-12
3
2-1-2
60 s
Triceps: Close-Grip Ball Push-ups
12RM
10-12
3
2-0-2
60 s
Biceps: Standing DB Curls
12RM
10-12
3
2-0-2
60 s
Core: Front Bridge on Ball
12RM
1
3
60 s
Obliques: Wood Chops
12RM
10-12
3
15-60 sec hold 2-0-2
Lower Back: Reverse Hyperextensions
12RM
10-12
3
2-1-2
60 s
Notes
60 s
Stretching Stretch 1
Description
Stretch 6
2
7
3
8
4
9
5
10
Description
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COFE Weight Training Manual Sample Super Set Program (intermediate: 6-12 month experience) Weekly Plan Monday Workout
Tuesday Cardio
Wednesday Workout
Thursday Cardio
Friday Workout
Saturday Recreation
Sunday Rest
Program Order & Cardio Workout 1. Warm-Up: Bike, 5-10 min, low intensity, 2 RPE, Dynamic Stretching 2. Super Set Weights Training Program: Follow program as outlined below 3. Cardio: Vary Machines, 20-45 min, moderate to hard intensity, 4-7 RPE, 70-85% MHR 4: Cool Down: Treadmill, 5-10 min, low intensity, 1-2 RPE 5: Static Stretching: Follow Static Stretching Program as outlined
Weight Training Muscle Group Exercise Chest/Back: DB Bench Press & Seated Cable Row Shoulders/Lats: DB Shoulder Press & Lat Pull-down Quads/Hamstrings: Leg Press & Lying Leg Curls Arms: Overhead DB Extension & Incline DB Curls Lower Leg: Calf Press on Leg Press & Cable Toe Raises Core: Crunches & Ball Back Extensions
Weight 60-70% 1RM 60-70% 1RM 60-70% 1RM 60-70% 1RM 60-70% 1RM 60-70% 1RM
Reps 12-20
Sets 2-3
Tempo 2-0-2
Rest 45 s
12-20
2-3
2-0-2
45 s
12-20
2-3
2-0-2
45 s
12-20
2-3
2-0-2
45 s
12-20
2-3
2-0-2
45 s
12-20
2-3
2-0-2
45 s
Notes
Stretching Stretch 1
Description
Stretch 6
2
7
3
8
4
9
5
10
Name:
__
Trainer:________________
Description
Program Start Date:________________ Program End Date:_________________
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COFE Weight Training Manual
Sample Program Layout Template Weekly Plan Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Program Order & Cardio Workout
Weight Training Muscle Group Exercise 1
Weight
Reps
Sets
Tempo
Rest
Notes
2 3 4 5 6 7 8 9 10 11 12
Static Stretching Stretch 1
Description
Stretch 6
2
7
3
8
4
9
5
10
Description
Additional Notes:
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COFE Weight Training Manual
Sample Whole Body, Single Set Training Log with Multiple Workouts Name: Exercises
Date:
1
Rep Wt
2
Rep Wt
3
Rep Wt
4
Rep Wt
5
Rep Wt
6
Rep Wt
7
Rep Wt
8
Rep Wt
9
Rep Wt
Cardio: (Check if done)
Name: Exercises
Date:
1
Rep Wt
2
Rep Wt
3
Rep Wt
4
Rep Wt
5
Rep Wt
6
Rep Wt
7
Rep Wt
8
Rep Wt
9
Rep Wt
Cardio: (Check if done)
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COFE Weight Training Manual Whole Body, 3X/week, Multiple Set Training Log Name:
Week #:
Exercises
Date: Set Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt
1 2 3 4 5 6 7 8 9 10 11 12
1
Date: 2
3
4
Set Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt
1
Date: 2
3
4
Set Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt
1
2
3
4
Cardio Info: Machine, Time, Level, RPE, Style:
HR,
2-Day Split Routine, 4X/week Multiple Set Training Log
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COFE Weight Training Manual Name: Exercises
Week# Date: Set
Day: 1
2
3
Date: 4
5
Set
Day: 1
2
3
4
5
Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt
Cardio Info Machine, Time, Level, HR, RPE, Style
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COFE Weight Training Manual 2-Day Split Routine, 4X/week Multiple Set Training Log Name: Exercises
Week# Date: Set
Day: 1
2
3
Date: 4
5
Set
Day: 1
2
3
4
5
Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt Rep Wt
Cardio Info Machine, Time, Level, HR, RPE, Style
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COFE Weight Training Manual 3 Day Split Routine (i.e. 3 on 1 off), Multiple Set Training Log Name: Day: Exercises
Date: Set 1 Rep Wt
Set 2 Rep Wt
Set 3 Rep Wt
Set 4 Rep Wt
Set 5 Rep
Wt
Set 5 Rep
Wt
Set 5 Rep
Wt
1 2 3 4 5 6 7 8
Name: Day: Exercises
Date: Set 1 Rep Wt
Set 2 Rep Wt
Set 3 Rep Wt
Set 4 Rep Wt
1 2 3 4 5 6 7 8
Name: Day: Exercises
Date: Set 1 Rep Wt
Set 2 Rep Wt
Set 3 Rep Wt
Set 4 Rep Wt
1 2 3 4 5 6 7 8
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COFE Weight Training Manual Sample Multi-Purpose Training Log – Single Workout Name: Day: Exercises
Date: Set 1 Rep Wt
Set 2 Rep Wt
Set 3 Rep Wt
Set 4 Rep Wt
Set 5 Rep Wt
1 2 3 4 5 6 7 8 Cardio Info Machine: Time: Level, HR, RPE: Style: Stretching :
References 1. Earle, R. (1997) Weight Training Exercise Prescription as presented in: Essentials of Personal Training Symposium. NSCA Certification Commission. 2. Ace Personal Training Manual (1997). R.T. Cotton (Ed.) American Council of Exercise. San Diego, California
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Chapter 3 Weight Training Accessories Introduction There are a number of weight training accessories that can be used in the weight room including weight belts, lifting straps/hooks, gloves, chalk, wrist wraps and dip belts. There are advantages and disadvantages to using specific weight training accessories. This chapter will help explain if and when certain weight training accessories may be appropriate for use. The Weight Belt Many “advanced” lifters have used weight belts for years. Although the weight belt popularity has diminished in recent years, they are still commonly seen in use in the weight room. Advantages • •
• •
Lifters who do not have a properly conditioned core will be stronger with a belt on. Belts provide some intra-abdominal pressure against the spine (which is better than none). However, this pressure may not be significantly greater than not wearing a belt. (Woodhouse, McCoy, Redondo, Shall, 1995) It pulls the belly in making the waist look smaller (until the belt comes off). Very popular and widely used among Power-lifters. (Groves, 2000)
Disadvantages • •
• •
• •
Could result in muscular imbalances between core and extremity muscles. Creates dysfunction in core musculature recruitment causing the Transverse Abdominis (TA) to remain unused and untrained as the stomach is pushed out against the belt. (Check, 1998) (Remember, the function of the Transverse Abdominis is to pull the belly button in). Can lead to a false sense of security when the lifters think they will not get hurt because they have their belts on. May not reduce the risk of injury to the lower back. EMG research has suggested that weight belts do not reduce the work of the lower back muscles and may even increase activity of the Erector Spinae. (Bauer, Fry & Carter, 1999) There is a significant rise in blood pressure when the waist is constricted by wearing a weight belt. (Groves, 2000) Belt dependency – lifters who continually use a belt are at higher risk of injuring themselves when training without a belt or when performing other physical activities that require core stability and back support.
Words of Caution Lifters who are regularly wearing a belt should not just stop wearing one and continue training at their normal training weights. This may result in the abdominal musculature not being able to generate enough intra-abdominal pressure to support
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COFE Weight Training Manual the lower back and greatly increasing the compression forces on the discs and the chance of injury. (Beachle & Earle, 2000) These individuals should seek the advice of a qualified trainer/therapist who can help them re-coordinate and progressively strengthen their abdominal musculature before gradually building their training weights back up. Photos of a few different types of weight belts
Lifting Straps & Hooks Some advanced lifters may use lifting straps, which fit around the wrist and are wrapped or hooked around the barbell or dumbbell to help hold the weight. Advantages • • • •
Reduces the risk of the bar slipping out of the hands. Allows the lifter to lift more weight on exercises where the grip may be the limiting factor. During back exercises, bodybuilders may find that they can focus more on pulling with the back when using straps. May help when training with heavy weights at gyms that do not allow the use of chalk.
Disadvantages • • • •
Unless other grip exercises are done, overuse of straps and/or hooks can cause a reduction of grip strength. Can create a muscular imbalance between “gripping” muscles and “pulling” muscles – not functional. May decrease forearm development (unless forearms are trained individually). Wrist strain – straps and hooks pull on wrists when using heavy loads and can be painful and damaging to the wrists.
Words of caution Lifters using lifting straps and hooks should not just stop using them to continue to train at their normal training weight as the musculature of the wrists may not be sufficient to permit safe training at high loads.
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COFE Weight Training Manual Photos of straps and hooks
Weight Lifting Gloves Many individuals at different training levels use specialized weight lifting gloves. They are usually made of leather and have padding on the inside of the palms. Advantages • • • •
The gloves can offer protection against excessive wearing on the hands. They reduce the build-up of calluses (which is a plus for some people). Gloves may also improve grip if your hands are sweaty and you are not allowed to use chalk. Gloves can protect your hands from the risk of infection at a public facility.
Disadvantages • • •
Some people find them hot, uncomfortable and unnatural. If a lifter who regularly wears gloves forgets them, he/she could risk tearing their hands or causing painful blisters and wear on the palms. Some people may find that building up calluses is useful in protecting their hands for certain work/sports conditions. Gloves prevent these calluses from building up.
Word of caution Use of gloves is really a personal comfort choice. Each lifter should find out what works nest for him/her. If gloves are not used, it is recommended that calluses be filed down regularly to prevent them from tearing off with intense training (Check, 1998).
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COFE Weight Training Manual Photos of several types of gloves
Lifting Chalk Lifting Chalk dries the moisture and natural oils on the hands to improve grip. It is commonly used in Power-lifting, Olympic lifting and other forms of Advanced Strength Training. Advantages • •
Improves grip and reduces the risk of the bar slipping. Decreases the chance of injuries that would be caused by a bar slipping out of the lifters hands.
Disadvantages • • •
Messy Not allowed in most gyms. May aggravate allergies in some individuals.
Note: There are some products on the market that act as a “liquid chalk”. These products claim to provide the grip enhancement of chalk without the mess. The draw-backs to these products are limited accessibility and they can dry out hands. Wrist Wraps Wrist Wraps are often worn by some advanced trainees for (wrist) support when lifting heavy weight. These wraps are commonly used in pressing movements (i.e. bench press) and sometimes squatting movements (Groves, 2000). Advantages •
•
Can help prevent the wrist from hyper-extending during pressing movements. This position can lead to chronic wrist problems including Tendonitis. Can increase the pressure around the wrist joint making it feel more comfortable during heavy loading (Groves, 2000).
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COFE Weight Training Manual Disadvantages • •
Can provide a false sense of security and tempt lifters to use loads beyond their current capabilities. Wrist wraps should not be used as a replacement for proper physical or athletic therapy when dealing with chronic and/or acute wrist problems.
Note: Power lifters should get in the habit of taking the thumb loops off all wrapping (they are used to keep the material in place as wrist is wrapped) as they are illegal in competition (Groves, 2000). Knee Wraps Knee wraps are made from an elastic material and wrapped tightly around the knee. They are commonly used by power-lifters, Olympic weight lifters and some bodybuilders during squatting-type movements. Advantages •
• •
Provide the ability for competitive lifters (i.e. power-lifters & Olympic lifters) to get a ‘spring’ or ‘bounce’ at the bottom of the squat. This can add and average of 25 lbs to squatting ability (Beachle, 2000). Provide help in extending the knee during squatting movements. May provide some lateral support while squatting (Groves, 2000).
Disadvantages • • • • • •
Knee wraps may give lifters a false sense of security. There is no evidence to support that knee wraps protect the knee against injury (Beachle, 2000). Can be painful if improperly applied (Groves, 2000). Some practitioners believe that they can actually cause knee injury (Beachle, 2000). May lead to skin damage and the wearing of the back of the knee (chondromalacia patellae) (Beachle, 2000). The bouncing force at the bottom may have a prying effect on the front of the knee (Groves, 2000).
Notes: • Always follow the specific recommendations of a doctor and/or appropriate health-care professional. Specific knee braces and other activities may be recommended at certain times for some individuals. • Competitive lifters (e.g. power-lifters) who choose to use knee wraps should use them sparingly and only during the heaviest phases of training and competition (Groves, 2000). • If knee wraps are used, they should only be worn during leg work and removed for other exercises (Groves, 2000).
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COFE Weight Training Manual Photo of knee wrap
Dip Belt A dip belt is a belt with a chain that attaches to allow trainees to add extra weight to when their own body weight does not provide enough resistance. Dip belts are commonly used for exercises such as pull-ups or dips. Advantages •
•
Allows the addition of extra weight to provide sufficient overload for advanced strength trainers and bodybuilders to stimulate strength and hypertrophy. Generally much safer than trying to hold a weight with the feet while performing dips or chins.
Disadvantages • • •
•
Some lifters may be tempted to add weight too soon resulting in bad habits and possible injury. Dip belts need to be used properly to maximize safety and comfort. If repetitions are performed in a fast, jerky manner, the weight will start to swing. This can make the exercise more awkward and increase the potential for injury. May not be available at many training facilities.
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COFE Weight Training Manual
Individual performing a dip with a dip belt on.
Notes: •
•
•
Dip belts can be a great training accessory for more advanced individuals with strength and/or hypertrophy goals. Make sure that proper form can be used for numerous repetitions before adding weight. Some gyms do not have dip belts, so it may be necessary to purchase one. Try different styles (with weight attached) to find what is most comfortable and efficient. Make sure that the dip or chin bars are sturdy enough to handle the trainee’s body weight plus the additional weight with the dip belt.
References 1. 2. 3. 4. 5. 6.
7.
Baechle, T.R. & Earle, R.W. (eds.) (2000). Essentials of Strength Training and Conditioning. Windsor ON: Human Kinetics. Bauer, J.A., Fry, A., & Carter, C. (1999). The Use of Lumbar-Supporting Weight Belts While Performing Squats: Erector Spinae Electromyographic Activity. The Journal of Strength and Conditioning Research. 13(4), 384-388 Check, P. (1988). Scientific Core Conditioning. Check Institute Correspondence Course. Cissik, J.M. (1998). An introduction to Olympic-Style Weightlifting. (2nd Ed.). Toronto: McgrawHill. Groves, B. (2000) Powerlifting. Windsor ON: Human Kinetics. Harman, E., & Frykman, P. (1990). The effects of knee wraps on weightlifting Performance and Injury. The Journal of Strength and Conditioning Research. 12(5), 30-35. As sited in Baechle, T.R. & Earle, R.W. (Eds.). (2000). Essentials of Strength Training and Conditioning. Windsor ON: Human Kinetics. Woodhouse, M.L., McCoy, R.W., Redondo, D.R., & Shall, L.M. (1995). Effects of Back Support on Intra-Abdominal Pressure and Lumbar Kinetics During Heavy Lifting. Hum. Factors. 37, 582.590. As cited in Bauer, J.A., Fry, A., & Carter, C. (1999). The Use of Lumbar-Supporting Weight Belts While Performing Squats: Erector Spinae Electromyographic Activity. The Journal of Strength and Conditioning Research. 13(4), 384-388.
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COFE Weight Training Manual Chapter 4 Resistance Exercise Techniques Introduction Go into any gym and you will find a lot of people exercising with weights. Unfortunately, bad form is prevalent and good form is rare. Many people do not understand the importance of proper exercise technique for maximum exercise safety and efficiency. Not only can poor exercise form lead to acute and chronic injuries, it can also reduce the effectiveness of a particular exercise and reduce the stimulus the target muscle receives. After studying the exercise techniques in this chapter, you will be well on you way to training with safe and effective exercise technique. Below you will find eight principle points that will be covered on each of the exercises displayed in this chapter.
Exercise Technique Format – 8 Principle Points Exercise Benefits and Selling Features This section will help you understand the benefits of each exercise. This will assist with selecting exercises which are appropriate for every individual. Precautions and Potential Contraindications Every exercise has advantages and disadvantages. There is not one perfect exercise for every individual. If a trainee has any injuries and/or medical conditions, they should receive medical clearance and exercise recommendations from an appropriate health care professional. In this chapter, each exercise will show a list of major conditions that make this exercise contraindicated for some individuals. However, if in doubt, play it safe and seek medical advice from an appropriate health care professional. Main Joint Actions and Muscles Used This section explains which joints are being used and which muscles are being trained. This will help you learn how the exercise will affect the body and assist you with planning appropriate exercises for proper muscle balance throughout the body. Set-Up and Positioning The set-up and positioning section will help you learn about proper exercise set-up and the machine/equipment adjustments that should be made before performing an exercise. Improper set-up can lead to faulty exercise technique that may result in decreased training effectiveness and a higher risk for injury. ROM and Movement Pattern This section explains the appropriate ROM for a body part and what the movement should look like. In this chapter, a great deal of effort went into shifting away from traditional and somewhat high-risk ROM’s so that we could demonstrate the proper movement ranges for the body.
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COFE Weight Training Manual Common Problems This section explains some of the common problems people face with certain exercises. This will help you, the trainer avoid potential problems and issues. Teaching Tips and Cues This section will give you key cues to reinforce good technique. These are important points to emphasize so that an exercise is performing correctly. Variations and Progressions This section provides alternative exercises that are similar in nature and that will help the participant as they advance within their training program. You will see a series of positions with arrows separating them. This is an indication of an exercise progression sequence (e.g. seated with back support seated without back support standing). Not all exercises will have a progression sequence. These exercises will need to be changed to other variations or progressed with the load used for the exercise. Enjoy!
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COFE Weight Training Manual Biceps: Barbell Curls
Fig. 1: Starting Position
Fig. 2: Top Position (EZ Bar)
Fig. 3: End Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Done strictly, this exercise places a high demand on the core and trains the biceps. - BB curls: can place more strain on the wrists, but shows better Bicep activation than EZ Curls. - EZ Curls: can allow the use of more weight and are generally easier on the wrist, but do not activate the biceps as much and place less emphasis on the long head. Precautions and Potential Contraindications: - Some elbow problems. - Wrist problems (especially if a straight bar is used). - Lack of sufficient core strength that will stabilize the trunk during the curling motion. Main Joint Actions & Muscles Used: - Elbow Flexion: Bicep Brachii & Brachialis. Set-Up and Positioning: - Grip the bar at approximately shoulder width apart (this can be varied for individual comfort). - A wider grip means less involvement of the Long Head of the Biceps. - The EZ bar can be gripped either wide or narrow. (Narrow is more effective at hitting the biceps, but may strain the wrists more). - Use a proper neutral spine position with core engagement to pick the BB off the floor or rack. - Stand with the BB held in front of the thighs - Maintain a neutral spine and head looking forward. ROM & Movement Pattern: - Flex the elbows, but stop before they start moving forward. - Extend the arms until they are just shy of completely straight. Common Problems: - Using too much weight for the core to stabilize. - Raising the elbows forward as the weight is curled (works the Anterior Deltoid more and the Bicep less). - Stopping short on the way down (makes exercise easier and does not develop strength in the bottom part of the ROM). Teaching Tips and Cues: - Keep core locked and trunk still. - Keep elbows back. - Come all the way down (very close) Variations and Progressions: - Grip Width. - EZ Bar. - Dumbbells.
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COFE Weight Training Manual Biceps: Dumbbell Curls
Fig. 1: Starting Position
Fig. 2: Finished Position
Fig. 3: Hammer Curls
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COFE Weight Training Manual Exercise Benefits & Selling Features: - This exercise places a high demand on the core if performed correctly. - Trains biceps. Precautions and Potential Contraindications: - Some wrist and/or elbow problems. - Lack of sufficient core strength to stabilize the trunk during the curling motion. Main Joint Actions & Muscles Used: - Elbow flexion: Bicep Brachii (emphasized most with the wrists supinated), Brachialis (emphasized most with wrists pronated as well as the forearm extensors) & Brachioradialis (emphasized most with wrists in neutral and palms facing in. This exercise is called Hammer Curl). Set-Up and Positioning: - When picking the DB’s from the floor or rack, make sure your spine is in the neutral position and that your core is properly engaged. - Stand or sit with the DB’s held at the sides. - Maintain a neutral spine with head facing forward. ROM & Movement Pattern: - Flex the elbows, but stop before they start moving forward. - Extend the arms until they are just shy of completely straight. Common Problems: - Using too much weight for the core to stabilize. - Raising the elbows forward as the weight is curled (works the Anterior Deltoid more and the Biceps less). - Stopping short on the way down (makes the exercise easier and does not develop strength in the bottom part of ROM). Teaching Tips and Cues: - Keep core locked and the trunk still. - Keep elbows back. - Come all the way down (very close). Variations and Progressions: - Wrist position (supinated, pronated or neutral). - Neutral to supinated position rotation. - Seated, Incline, Standing - Alternating Pattern (1 at a time). - Scissor Pattern (1 DB comes up, while the other goes down).
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COFE Weight Training Manual Biceps: Cable Curls
Fig. 1: Starting Position
Fig. 2: Finished Position
Fig. 3: Lying Cable Curls (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - This exercise places a high demand on the core if performed correctly. - Trains the Bicep (very important for the beach). - Cables tend to provide more constant tension on the Biceps than free weights do during curling motions. Precautions and Potential Contraindications: - Some wrist and/or elbow problems. - Lack of sufficient core strength to stabilize the trunk during the curling motion. Main Joint Actions & Muscles Used: - Elbow Flexion: Bicep Brachii (emphasized most with the wrists supinated), Brachialis (emphasized most with wrists pronated) & Brachioradialis (emphasized most with the wrists in neutral position – palms facing in.) Set-Up and Positioning: - When engaging the weight from the weight stack, make sure your spine is in the neutral position and that your core is properly engaged. - Stand with the cable attachment held at arms length. - Maintain a neutral spine with head facing forward. ROM & Movement Pattern: - Flex the elbows, but stop before they start moving forward. - Extend the arms until they are just shy of completely straight. Common Problems: - Using too much weight for the core to stabilize. - Raising the elbows forward as the weight is curled (works the Anterior Deltoid more and the Biceps less). - Stopping short on the way down (makes the exercise easier and does not develop strength in the bottom part of ROM). Teaching Tips and Cues: - Keep core locked and the trunk still. - Keep elbows back. - Come all the way down (very close). Variations and Progressions: - Numerous attachment Options. - Straight Bar or EZ. - Single Arm. - Rope (gives the hammer curl position). - Lying Cable Curl (to Forehead).
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COFE Weight Training Manual Biceps: Incline Dumbbell Curls
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Top Position (Hammer variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Very high level of Bicep stimulation. - Trains the Biceps from a unique angle placing it in a greater degree of extension (due to the Long Head being a shoulder flexor as well). Precautions and Potential Contraindications: - Some wrist and/or elbow problems. - Forward head posture may make this exercise uncomfortable on the neck in a hyper-extended position on the bench. Main Joint Actions & Muscles Used: - Elbow flexion: Bicep Brachii & Brachialis (to a lesser degree). Set-Up and Positioning: - Set the bench angle on an incline bench to about 50-60˚. - Makes sure the incline is not too shallow. The upper arm should be perpendicular to the ground when lying on the bench. - Lean back on the bench and hold the DB’s with the arms extended and hanging straight down. - Some individuals with a forward head posture may need to move the head slightly forward off of the pad to prevent an uncomfortable hyper-extended neck position. ROM & Movement Pattern: - Flex the elbows, but stop before they start moving forward. - Extend the arms until they are just shy of completely straight. Common Problems: - Using too much weight for the core to stabilize. - Raising the elbows forward as the weight is curled (works the Anterior Deltoid more and the Biceps less). - Stopping short on the way down (makes the exercise easier and does not develop strength in the bottom part of ROM). - Rounding the shoulders forward and slumping the chest. Teaching Tips and Cues: - Keep core locked and the trunk still. - Keep elbows back. - Come all the way down (very close). Variations and Progressions: - Incline Hammer Curls (more emphasis on Brachioradialis). - Neutral to supinated position rotation. - Seated or Standing DB Curls.
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COFE Weight Training Manual Biceps: Machine Curls
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Concentration Curls (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Great isolation of the Biceps. - Bicep Curl Machines generally provide consistent tension throughout the ROM and some may offer DVR (see the Program Design chapter for explanation of DVR). Precautions and Potential Contraindications: - Some wrist and/or elbow problems. - Individuals who are obese, pregnant or have breast implants will not fare well leaning up against the machine pad. - Some upper back problems as this exercise forces the lifter to have shoulders rounded forward. Main Joint Actions & Muscles Used: - Elbow flexion: Bicep Brachii & Brachialis. Set-Up and Positioning: - Adjust the seat so the arms are comfortable and resting flat on the arm pad. - Slide the arms forward or back until the elbow is in line with the machine’s axis of rotation. - Although some rounding of the shoulders and back is common with this exercise, ensure that it is not excessive. Remember that the machine does most of the supporting. ROM & Movement Pattern: - Flex the elbows, keeping the upper arm flat on the pad throughout the movement. - Come up as far as possible while maintaining this position and squeeze at the top. - Extend the arms until they are just shy of being completely straight. Common Problems: - Cheating by swinging the hips and the body during the curl. This is exactly what the exercise is trying to avoid. - Clanking the weights at the bottom. - Stopping short on the way down. Teaching Tips and Cues: - Keep arm(s) flat on the pad - Squeeze at the top. Variations and Progressions: - Concentration Curls (see Fig. 3) - Preacher Curls - Scott Curls
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COFE Weight Training Manual Biceps: Preacher Curls
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Dumbbell Preacher Curl (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - EMG studies show this to be one of the best exercises for Biceps activation. - Using the Preacher bench helps to isolate the Biceps and reduce the risk of cheating. - By angling the elbows forward, the Preacher Curl places more stress on the biceps at the start of the ROM. Precautions and Potential Contraindications: - Some wrist and/or elbow problems. - Due to the increased strain at the bottom part of the ROM, preacher curls may aggravate the Bicep tendon. - Individuals who are obese, pregnant or have breast implants will not fare well leaning up against the Preacher bench. - Some upper back problems as this exercise forces the lifter to have shoulder rounded forward a bit. Main Joint Actions & Muscles Used: - Elbow flexion: Bicep Brachii & Brachialis. Set-Up and Positioning: - Adjust pad and/or seat height so trainee can sit on the seat and have the upper arms flat on the arm pad. - If the arm pad is too low, the individual will be in an overly slumped position. - Have a partner hand the weight to the lifter. - If a partner is not available, the lifter should keep the arms on the pads and lift the hips off of the seat so the elbows can be slightly bent when taking the bar from the racks. - Although some rounding of the shoulders is common with this exercise, ensure that it is not excessive. ROM & Movement Pattern: - Flex the elbows, keeping the upper arm flat on the pad throughout the movement. - Stop the upward motion just as the tension is about to “fall off”. Most trainees come up too high with this exercise and let the biceps rest at the top. This movement is very inefficient. - Extend the arms until they are just shy of being completely straight. Common Problems: - Cheating by swinging the hips and the body during the curl. This is exactly what the exercise is trying to avoid. - Resting at the top. - Stopping short on the way down (makes the exercise easier and does not develop strength in the bottom part of ROM). Teaching Tips and Cues: - Keep arm(s) flat on the pad. - Just come up until the tension is reduced. Variations and Progressions: - Dumbbell Preacher Curls (see Fig. 3)
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COFE Weight Training Manual Bicep: Scott Curls
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Dumbbell Scott Curls (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Using the opposite side of the preacher bench helps to isolate the Biceps and reduces the risk of cheating. - The Scott Curl places more stress on the Biceps at the end of the ROM by angling the upper arm perpendicular to the floor. Precautions and Potential Contraindications: - Some wrist and/or elbow problems. - Individuals who are obese, pregnant or have breast implants will not fare well leaning up against the Preacher Bench. - Some upper back problems as this exercise forces the lifter to have shoulders rounded forward a bit. Main Joint Actions & Muscles Used: - Elbow Flexion: Bicep Brachii & Brachialis. Set-Up and Positioning: - Adjust the preacher bench arm pad high enough and the seat low enough so that the BB or DB won’t hit the seat at the bottom. - Lean 1 or 2 arms over the bench. If one arm is used, place the other arm on the pad to help support the body. - Have a partner hand the weight to the lifter. - If a partner is not available, the lifter should take it from the rack or pick up the weight first and then carefully get into position over the pad. - Although some rounding of the shoulders and back is common with this exercise, ensure that it is not excessive. - Remember that the bench press takes some of the weight. ROM & Movement Pattern: - Flex the elbows, keeping the upper arm flat on the pad throughout the movement. - Come up as far as possible while maintaining this position and squeeze at the top. - Extend the arms until they are just shy of being completely straight. Common Problems: - Cheating by swinging the hips and the body during the curl. This is exactly what the exercise is trying to avoid. - Resting at the bottom. - Stopping short on the way down (makes the exercise easier). - Triceps moving off the pad. Teaching Tips and Cues: - Keep arm(s) flat on the pad. - Squeeze hard at the top. Variations and Progressions: - Dumbbells, Barbells, EZ Bar, Cables, Preacher Curls, and Machine Curls.
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COFE Weight Training Manual Triceps: Cable Press-downs (Varying Bars)
Fig. 1: Start Position
Fig. 2: Finish Position
Fig. 3: Rope Press-down (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: -
Very easy to do. Great for beginners. Very high Tricep stimulation. Many variations available. No spotter or overhead position. Great core stabilization exercise if done standing erect. No leaning or back support.
Straight Bar: Good, but may be harder on elbows and/or wrists. V-Bar: Easier on wrists than straight bar. Rope: Allows for further ROM at the bottom and better “squeeze”, but much less weight should be used. 1-Arm Reverse: Allows for isolation of 1 arm at a time and provides a different “feel”. Precautions and Potential Contraindications: - Very few compared to most exercises. - Balance issues. - Some elbow and/or wrist problems.
Main Joint Actions & Muscles Used: - Triceps Brachii. Note: According to MRI research, all 3 heads (lateral, medial and long head) except the straight bar version, which does not use much of the medial head. (Tesch, 1999). - Core Stabilization: Abdominals.
Set-Up and Positioning: - Many cable units have a back rest which trainees can lean against. While this may be easier, there is less core work and therefore less functional benefit. - Grip the handle. - Engage the core to stabilize the trunk. - Pull the elbows down the sides. - Shoulders down & back, chest up.
ROM & Movement Pattern: - Keeping the starting position, extend the elbows until they are straight at the bottom. - Avoid: twisting or hyper-extending the wrists. Rope: Most people twist the wrist at the bottom (which is ineffective since the Triceps do not act on the wrist). For the Rope Press-down, the wrists should be kept straight and the hands moved out to the side (slightly) until the triceps are fully contracted. - Stop the ROM on the way up before the elbows start to move forward.
Common Problems: - Elbows move backwards & forwards (using the Lats to gain momentum and make the exercise less effective for the Triceps). - Torso leans forward to help push the weight down. - Elbows come out to the sides to try and recruit chest and shoulders to cheat the movement.
Teaching Tips and Cues: - Keep elbows at sides. - Shoulders down & back, chest up. - Squeeze at the bottom.
Variations and Progressions: -
Straight Bar. V-bar. Rope. Single arm reverse grip.
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COFE Weight Training Manual Triceps: Lying Triceps Extensions
Fig. 1: Start Position
Fig. 2: Finish Position
Fig. 3: Lying DB Extensions (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Comfortable position. - Develops the back and arms. - Easy to do with very minimal equipment.
Precautions and Potential Contraindications: -
This exercise is also called “skull crushers” to help emphasize the safety issue. Spotter is recommended. Can be challenging to get heavier weights in and out of position. Some elbow and/or wrist conditions. Can irritate the necks of some individuals (especially if there have been any neck issues).
Main Joint Actions & Muscles Used: - Triceps Brachii. Note: According to MRI research, all 3 heads (lateral, medial and long head) are highly involved except for the DB variation which emphasizes the lateral head. (Tesch, 1999).
Set-Up and Positioning: - Lie supine on the bench. - This exercise is most easily and safely performed with a spotter to hand the weight to the lifter and take it from the lifter at the end of the set. - If there is no one available to hand the weight to, lie first on the top part of the bench below the bar and use a pullover motion to bring the weight into the starting position. - DB’s can be put into the starting position using the kick method used for the DB Bench Press. - The exercise should start with the lifter lying supine on the bench and the arms extending with the weight over the chest.
ROM & Movement Pattern: -
Bring the BB down toward the hair line. Stop before the BB hits the head. DB’s should be brought down beside the face (at about the temples). Extend the elbows to the starting position without letting the elbows move around. Be careful not to rest at the top.
Common Problems: - Elbows move out to the sides to try and recruit chest and shoulders to cheat the movement. - Elbows move backwards & forwards (using the Lats to gain momentum and make the exercise less effective for the Triceps). - Resting at the top. - Pressing the head into the bench and straining the neck.
Teaching Tips and Cues: - Keep elbows still and pointing up. - Lower to the hair line.
Variations and Progressions: - Barbell or EZ Bar. - Dumbbells (may be easier on some wrists). - Cable. - Decline - While this position is very effective at hitting the triceps, it is not typically recommended because it puts the head lower than the heart causing blood pooling in the brain (Bomba, Pascuale & Cornacchia, 2003). This is especially dangerous for individuals with hypertension and/or cardiovascular conditions.
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COFE Weight Training Manual Triceps: Overhead Triceps Extensions
Fig. 1: Single Arm DB (top)
Fig. 2: 2-hand DB (bottom)
Fig. 3: BB (bottom)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Little or no equipment necessary. - Develops the Triceps. Precautions and Potential Contraindications: - Hyperextensions and/or other cardiovascular conditions which would contraindicate overhead lifting. - Shoulder ROM restrictions (does not allow the arm to get back into proper position). - Tight Lats and/or Long Head of Triceps. - Some elbow, wrist & shoulder conditions. - Spotter is recommended. Main Joint Actions & Muscles Used: - Triceps Brachii with emphasis on the following areas (Tesch, 1999): Rope: Lateral Head. Barbell: Lateral & Medial Head. Dumbbell: All Heads. Set-Up and Positioning: - Sit or stand in an upright position. - Engage core abdominals to maintain neutral spine and support the lower back. - Move DB, BB or Rope into position behind the head. ROM & Movement Pattern: - Let the elbow bend back behind the head. - Do not extend beyond the natural ROM for the individual. - Maintain the set position as the elbows extend and bring the weight/rope above the head. Common Problems: - Elbows shooting out to the sides. - Head jutting forward to compensate for lack of ROM in the shoulder joint. - Lower back arching. Teaching Tips and Cues: - Keep elbows still. - Keep the tension on the abs to protect the lower back and to keep it from arching. Variations and Progressions: - Barbell. - EZ Bar. - Dumbbells (1 or 2 hands). - Rope.
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COFE Weight Training Manual Triceps: Kickbacks (traditional or Prone Version)
Fig. 1: Starting Position
Fig. 2: Peak Contraction Position
Fig. 3: Prone DB Kickbacks (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Provides a very intense “burn” for the Triceps. - Minimal functional benefit. - Easy to perform. - Very little weight is needed to get a great Triceps workout. Precautions and Potential Contraindications: - Traditional version: Can be “tricky” to set up in the proper position. - Prone: obesity, pregnancy, breast implants and other conditions which would contraindicate lying in the prone position. - Some elbow conditions. Main Joint Actions & Muscles Used: - Triceps Brachii with emphasis to the Medial and Lateral heads (Tesch, 1999). Set-Up and Positioning: - Place the opposite hand & knee on bench. - Get the spine & neck into a neutral position. - Keep chest out. - Retract & depress the Scapula. - Pull the elbow up to the sides until the arm is parallel with the floor. ROM & Movement Pattern: - Extend the elbow(s) until the arm(s) are fully straight. - Pause and slowly lower the weight(s). - Stop the downward motion just before the tension comes off of the Triceps. Common Problems: - Letting the elbow drop. - Flexing the elbow(s) too far on the way down (letting the Triceps relax) and then using this rest phase to swing the weight up with momentum. - Losing the neutral spine position. - Using too much weight (very little needed if the form is correct). Teaching Tips and Cues: - Elbows up. - Squeeze and hold at the top. Variations and Progressions: - Traditional (1 arm at a time). - Prone (2 arms at a time) (See fig. 3). - Cable press-downs.
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COFE Weight Training Manual Triceps: Bench Dips
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Natural ROM Test
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Easy to perform with virtually no equipment. - Effectively hits the Triceps (higher EMG muscle activation than most Tricep exercises (Bomba, Pascuale & Cornacchia, 2003). Precautions and Potential Contraindications: - Individuals who are not strong enough to support their own body weight during bench dips. - Shoulder and/or rotator cuff conditions. - Puts the shoulder joint into hyperextension placing it under a high level of stress. Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii. MRI research shows a high use of all three heads: lateral, Medial and Long Head (Tesch, 1999). - Shoulder Flexion: Anterior Deltoid and some assistance from the lower Pectoralis Major fibers. - Shoulder Girdle Stability: Trapezius and Rhomboids. Set-Up and Positioning: - Sit sideways on the edge of a sturdy bench. - Place the palms on the edge of the bench with the fingers over the edge. Hands should be shoulder width apart or slightly wider (varies according to comfort). - Place the feet in their appropriate position based on the desired level of intensity. (See below for progressions of foot position). - Keep the shoulders down and back. - Slide the bum just away from the edge of the seat. ROM & Movement Pattern: - Find the natural ROM first. - Come down to the natural ROM. - Keep the shoulder down and back throughout the movement. - Don’t let the elbows move out to the sides during the exercise. - Extend the elbows and flex the shoulders to return the body to the top. - Save enough energy to safely get back onto the bench at the end of the set. Common Problems: - Going down too deep. - Letting the shoulder come up and round forward. - Moving the bum further away from the bench. Teaching Tips and Cues: - Individuals should find and know their natural ROM and stay with this range. - Keep shoulders down and back. Variations and Progressions: - Feet on the floor in close feet on the floor with knees straight feet up on a bench additional weight placed on the lap. - Weight assisted dips. - Parallel bar dips.
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COFE Weight Training Manual Triceps: Parallel Bar Dips (Machine Assisted or Body Weight)
Fig. 1: Starting Position
Fig. 2: Bottom Position
Fig. 3: Weight Assisted Dips
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Effectively hits the Triceps. - Functional: a natural motion that is very similar to getting out of a chair with arm rests. Precautions and Potential Contraindications: - Individuals who are not strong enough to support their body weight during a dip (unless a weight assisted machine is used). - Shoulder and/or rotator cuff conditions. - Puts the shoulder joint into hyperextension placing it under a high level of stress. Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii. MRI research shows a high use of all three heads: lateral, Medial and Long Head (Tesch, 1999). - Shoulder Flexion: Anterior Deltoid and some assistance from the lower Pectoralis Major fibers. - Shoulder Girdle Stability: Trapezius and Rhomboids. Set-Up and Positioning: - Some dip bars are angled in a v-shape to allow the lifter to select a specific grip width. Use these bars if possible to select a grip that is approximately shoulder width apart. This can be varied slightly for individual comfort. - Keep the shoulders down and back. - Take feet off of the steps and start on the bars with the arms straight. - A slight forward lean is acceptable. ROM & Movement Pattern: - Find the natural ROM first. - Come down to the natural ROM. - Keep the shoulder down and back throughout the movement. - Don’t let the elbows move out to the sides during the exercise. - Extend the elbows and flex the shoulders to return the body to the top. Common Problems: - Going down too deep. - Letting the shoulder come up and round forward. - Kicking or swinging the legs. Teaching Tips and Cues: - Individuals should find and know their natural ROM and stay with this range. - Keep shoulders down and back. Variations and Progressions: - Machine assisted (with gradually less weight). - Body weight Dips: Dips with extra weight attached to the body. - Torso Lean: More of a forward lean will place a greater emphasis on the Triceps, but will also force the shoulder into a greater degree of hyperextension. Most trainees will benefit form finding a happy medium between these two positions which feels strong and comfortable on the shoulder joint. - Bench Dips.
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COFE Weight Training Manual Triceps: Close-Grip Bench Press
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: DB Press (elbows in, variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body pushing strength. - Appearance: Great mass and strength builder for the triceps. - Training efficiency: Trains multiple muscles at once.
Precautions and Potential Contraindications: -
Balance issues. Not having access to proper spotting. Certain shoulder problems. Hyperextension (Seated Chest Press would be recommended). Some wrist and/or elbow problems.
Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii (mainly Lateral and Medial Heads as Long Head is not really involved (Tesch, 1999). - Shoulder Flexion: Anterior Deltoid.
Set-Up and Positioning: - Lie on the bench with the feet, bum, upper back and neck touching the bench. - Keep spine in neutral position (lower back and neck should have a slight space between them and the bench, but avoid excessive arching). - Position on bench: The chin or throat should be directly under the bar. - If the trainee has short legs or tight hip flexors, the feet may be elevated on a step or another bench (this method is preferred to putting the feet up on the lifter’s bench or in the air as this decreases lateral stability). - Wrists should not be hyper-extended or twisted. - Maintain a position that allows force to be effectively transferred through the wrists. - Shoulder blades should be set (retracted and depressed). - Grip should be approximately shoulder width apart.
ROM & Movement Pattern: - Start with the bar above the chest and arms extended, but not locked. - Lower the bar until upper arms are parallel to the ground. - The bar should travel in an arch towards the chest.
Common Problems: -
Wrists hyper-extended. Locking the arms out at the top and resting. Lower back arching or torso twisting. Bouncing out of the bottom position. Going down too far too fast. Elbows shooting out to the sides to try to use the chest more. Excessively narrow grips.
Teaching Tips and Cues: - Keep some tension on the core abdominals so the spine stays in neutral position. - Put a rolled up towel or pillow on the chest if necessary to know when to stop the bar decent.
Variations and Progressions: - DB Bench Press with elbows in. - Close-Grip Push-Ups.
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COFE Weight Training Manual
Chest: Bench Press
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Spotting for the Bench Press
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body pushing strength. - Appearance: Develops chest, shoulders and arms. - Training Efficiency: Trains three muscles at once. Precautions and Potential Contraindications: - Balance issues. - Not having access to proper spotting. - Certain shoulder, wrist and elbow conditions. - Hyperextension (Seated Chest Press would be recommended). Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii (mainly Lateral and Medial Heads). - Shoulder Transverse Adduction: Pectoralis Major, Anterior Deltoid. Set-Up and Positioning: - Lie on the bench with the feet, bum, upper back and neck touching the bench. - Keep spine in neutral position (lower back and neck should have a slight space between them and the bench, but avoid excessive arching). - Position on bench: The eyes should be directly under the bar when it is racked. - If the trainee has short legs or tight hip flexors, the feet may be elevated on a step or another bench (this method is preferred to putting the feet up on the lifter’s bench or in the air as this decreases lateral stability). - Wrists should not be hyper-extended or twisted. - Maintain a position that allows force to be effectively transferred through the wrists. - Shoulder blades should be set (retracted and depressed). - Grip should be wide enough that the forearms are perpendicular to the ground in the lowest position.
ROM & Movement Pattern: - Start with the bar above the chest and arms extended, but not locked. - Lower the bar until upper arms are parallel to the ground (elbows at a 90˚ bend). - The bar may travel in a slight arch towards the lower chest or may go straight down.
Common Problems: -
Wrists hyper-extended. Locking the arms out at the top and resting. Lower back arching or torso twisting. Bouncing out of the bottom position. Going down too far too fast.
Teaching Tips and Cues: - Put feet up on step if necessary to prevent arching. - Keep some tension on the core abdominals so the spine stays in neutral. - Put a rolled up towel or pillow on the chest (if necessary) to know when to stop the bar descent.
Variations and Progressions: - Going straight up and down (more chest). - Going up and down in a slight arch (more anterior deltoids, Clavicular fibers and gives a slight mechanical advantage). - Grip width. - Dumbbells, Machines (lying and seated). - Incline Bench Press.
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COFE Weight Training Manual Chest: Dumbbell Bench Press
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: DB Bench Press (elbows in variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body pushing strength. - Appearance: Develops chest, shoulders and arms. - Allows each arm to work independently. - Allows the arms to move up together in a natural arch. EMG research shows this to have a greater Pectoral Stimulation than BB Pressing (Bomba, Pascuale & Cornacchia, 2003). Precautions and Potential Contraindications: - Heavy weights become very difficult to get safely and effectively in and out of position. - Balance issues. - Not having access to proper spotting. - Certain shoulder and wrist conditions. - Hyperextension (Seated Chest Press would be recommended). Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii (mainly Lateral and Medial Heads). - Shoulder Transverse Adduction: Pectoralis Major, Anterior Deltoid. Set-Up and Positioning: - Sit upright on a flat bench with dumbbells on the knees. - Roll back onto the bench and kick the knees up to help get the dumbbells into position. Try to keep the elbows straight during this maneuver, so the exercise can be started with the arms extended. - Lie on the bench with the feet, bum, upper back and neck touching the bench. - Keep spine in neutral position (lower back and neck should have a slight space between them and the bench, but avoid excessive arching). - A step or bench may be used if the lifter prefers it. - Wrists should not be hyper-extended or twisted. - Maintain a position that allows force to be effectively transferred through the wrists. - Shoulder blades should be set (retracted and depressed). ROM & Movement Pattern: - Lower the DB’s until upper arms are parallel to the ground (elbows at a 90˚ bend). - Press the DB’s up and down in a natural arch. - Keep the forearms perpendicular to the floor throughout the movement. Common Problems: - Banging the DB’s together at the top of a movement. This can jar the shoulder joint and wreck the dumbbells. - Hyper-extending the shoulder and dropping the DB’s at the end of the last set. - See Bench Press section for more common problems. Teaching Tips and Cues: - See Bench Press for Tips and Cues. Variations and Progressions: - Elbows angled in (more use of Triceps and Anterior Deltoid, but more functional). - Barbells. - Machines (lying and seated). - Bench angle.
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COFE Weight Training Manual Chest: Incline Bench Press
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Bench Set-Up (low incline)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body pushing strength. - Appearance: Develops chest, shoulders and arms. - Allows emphasis on the upper chest area.
Precautions and Potential Contraindications: -
Balance issues. Not having access to proper spotting. Certain shoulder and wrist conditions. Hyperextension (Seated Chest Press would be recommended).
Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii (mainly Lateral and Medial Heads). - Shoulder Transverse Adduction: Pectoralis Major (upper region Clavicle fibers), Anterior Deltoid.
Set-Up and Positioning: - Lie on the bench with the feet, bum, upper back and neck touching the bench. - The bench incline should be at 40-45˚. Higher inclines are not recommended as this angle tends to involve more Anterior Deltoid and less Pectoralis Major. - Keep spine in neutral position (lower back and neck should have a slight space between them and the bench, but avoid excessive arching). - Adjust the bench seat so that the eyes are directly under the bar when it’s racked. - If the trainee has short legs or tight hip flexors, the feet may be elevated on a step or another bench (this method is preferred to putting the feet up on the lifter’s bench or in the air as this decreases lateral stability). - Wrists should not be hyper-extended or twisted. - Maintain a position that allows force to be effectively transferred through the wrists. - Shoulder blades should be set (retracted and depressed). - Grip should be wide enough so that the forearms are perpendicular to the ground in the lowest position.
ROM & Movement Pattern: - Start with the bar above the chest and arms extended, but not locked. - Lower the bar until the upper arms are parallel to the ground (elbows at a 90˚ bend). - The bar may travel in a slight arch towards the lower chest, or may go straight down.
Common Problems: -
Wrists hyper-extended. Locking the arms out at the top & resting. Lower back arching or torso twisting. Bouncing out at the bottom. Going down too far or too fast.
Teaching Tips and Cues: - See Bench Press for Tips and Cues.
Variations and Progressions: - Grip width. - Going straight up and down (more chest). - Going up and down in a slight arch (more Anterior Deltoids, Clavicular fibers and gives a slight mechanical advantage). - Dumbbells. - Machines (lying and seated). - Bench Press.
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COFE Weight Training Manual Chest: Machine Chest Flies
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Pec Dec (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Limited, develops some upper body strength in transverse adduction. - Appearance: develops and isolates the chest. - Allows each arm to work completely independently. - Allows strength development in the inner ROM of transverse adduction. Precautions and Potential Contraindications: - Certain shoulder problems - Bicep Tendonitis or Bicep injuries. Main Joint Actions & Muscles Used: - Elbow stabilization: Biceps & Triceps Brachii. - Shoulder Transverse Adduction: Pectoralis Major, Anterior Deltoid. Set-Up and Positioning: - Adjust the seat so handles are at shoulder height. - Adjust the starting position of the handles (if possible so that the elbows will not be behind the shoulder joint (hyper-extended). - Sit on the seat with an upright posture (neutral spine). - Grasp the handles at shoulder height with the elbows slightly bent. - Shoulder blades should be set (retracted and depressed). ROM & Movement Pattern: - Keeping the elbows slightly bent bring your arms in towards the middle of your body. - The machine will allow tension in the inner ROM that is not available with DB’s, but the movement should stop before the shoulders protract or the elbows flex more. - Bring the arms back so the elbows are inline with the shoulders (don’t hyperextend). Common Problems: - Cheating by protracting the shoulders or flexing the elbows instead of using the chest to bring the handles together. - Letting the arms go too far back. Teaching Tips and Cues: - Think about hugging a barrel. - Squeeze in the middle. Variations and Progressions: - Standing. - Flat Bench Cable Flies. - Incline Bench Cable Flies Note: The traditional Pec Dec Machine (fig.3) is not recommended if there is access to the newer Chest Fly Machines. This arm position of external rotation is less effective at hitting the chest and can place the shoulder joint at a greater risk of dislocation/injury. - DB Chest Flies (flat or incline).
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COFE Weight Training Manual Chest: Cable Chest Flies (Standing, Incline)
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Cable Set Up
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body strength in transverse adduction and some shoulder stability. - Appearance: Develops and isolates the chest. - Allows each arm to work completely independently. - Allows strength development in the inner ROM of transverse adduction.
Precautions and Potential Contraindications: -
Balance issues. Certain shoulder conditions. Bicep tendonitis or other Bicep injury. Hyper-extension (Seated Machine Chest Flies are better).
Main Joint Actions & Muscles Used: - Elbow stabilization: Biceps & Triceps Brachii. - Shoulder Transverse Adduction: Pectoralis Major, Anterior Deltoid.
Set-Up and Positioning: Standing: - Adjust the pulley to approximate shoulder height. - Pull the handles in towards the shoulders. - Step forward from the cable unit and get into a ½ lunge position. Don’t always use the same leg. - Activate the TA to stabilize the core. - Press arms straight forward. Lying: - Walk over to one side of the cables and grab the handle. - Pull both handles in towards the shoulders as you sit down on the bench. - Lie on the bench with the feet, bum, upper back and neck touching the bench. - Press arms straight up. - Maintain a neutral spine position on the bench. - A step or bench may be used if the lifter prefers to. - Shoulder blades should be retracted and depressed.
ROM & Movement Pattern: - Keeping the elbows slightly bent, bring your arms back so the elbows are inline with the shoulders. - Maintain a slightly bent elbow position and bring the hands together. - Cables allow tension in the inner ROM that is not available with DB’s, but the movement should stop before the shoulders protract or the elbows flex more.
Common Problems: - Cheating by protracting the shoulders or flexing the elbows instead of using the chest to bring the handles together. - Letting the arms go too far back. - Arching the lower back. - Having too much elbow bend and turning the exercise into a pressing movement.
Teaching Tips and Cues: - Think about hugging a barrel. - Squeeze in the middle.
Variations and Progressions: -
Standing. Flat Bench Cable Flies. Incline Bench Cable Flies. Machine Chest Flies. DB Chest Flies (flat or incline)
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COFE Weight Training Manual Chest: Dumbbell Chest Flies (Flat & Incline)
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Spotting Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body strength in transverse adduction and some shoulder stability. - Appearance: Develops and isolates the chest. - Allows each arm to work independently. Precautions and Potential Contraindications: - Balance issues. - Not having access to proper spotting. - Certain shoulder conditions. - Bicep Tendonitis or other related injuries. - Hyper-extension (Seated Machine Chest Flies are better). Main Joint Actions & Muscles Used: - Elbow stabilization: Biceps (bottom part of the movement) & Triceps Brachii (top part of the movement). - Shoulder Transverse Adduction: Pectoralis Major, Anterior Deltoid. Set-Up and Positioning: - Sit upright on a flat bench with the dumbbells on the knees. - Rock back onto the bench and kick the knees up to help get the DB’s into position. - Try to keep the elbows straight during this maneuver so the exercise can be started with the arms extended. - Lie on the bench with the feet, bum, upper back and neck touching the bench. - Keep spine in neutral position (lower back and neck should have a slight space between them and the bench, but avoid excess arching. - A step or bench may be used if the lifter prefers to. - Shoulder blades should be retracted and depressed. ROM & Movement Pattern: - Keeping the elbows slightly bent lower the DB’s until upper arms are parallel to the ground (elbows inline with the shoulders). - Maintain this elbow position and bring the DB’s together overhead. - Stop the movement when the tension comes off (this is usually slightly wider than shoulder width and prevents the chest from getting a rest at the top). Common Problems: - Banging the DB’s together at the top of the movement (this can jar the shoulder joint and wreck the dumbbells). - Hyper-extending the shoulder and dropping the DB’s at the end of the set. - Arching the lower back. - Having too much elbow bend and turning the exercise into a pressing movement. Teaching Tips and Cues: - Think about hugging a barrel. - Don’t rest at the top. Variations and Progressions: - Incline DB Fly: set bench to low incline (approx 40-45˚) and do the same movement. This will emphasize the upper chest. - Cables. - Machine Flies.
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COFE Weight Training Manual Chest: Incline Dumbbell Bench Press
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Bench Set-Up (low incline)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body pushing strength. - Appearance: Develops the upper chest, shoulders and arms. - Allows each arm to work independently. - Allows the arms to move up and together in a natural arch which according to EMG research results in greater Pec stimulation than BB pressing (Bomba, Pasquale and Cornacchia, 2003). - Allows emphasis on the upper chest area.
Precautions and Potential Contraindications: -
Heavy weights become very difficult to get safely and effectively in and out of position. Balance issues. Not having access to proper spotting. Certain shoulder and wrist conditions. Hyperextension (Seated Chest Press is recommended).
Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii (mainly lateral and medial heads). - Shoulder Transverse Adduction: Pectoralis Major (upper region – clavicular fibers), Anterior Deltoid.
Set-Up and Positioning: - Set the bench incline to about 40-45˚. Higher inclines are not recommended as this angle tends to involve more Anterior Deltoid and less Pectoralis Major. - Sit upright on a low incline bench with the dumbbells on the knees. - Rock back onto the bench and kick the knees up to help get the DB’s into position. - Lie on the bench with the feet, bum, upper back and neck touching the bench. - Keep spine in neutral position (lower back and neck should have a slight space between them and the bench, but avoid excess arching). - A step or bench may be used if the lifter prefers it. - Wrists should not be hyper-extended or twisted. Maintain a position that allows the force to be effectively transferred through them. - Shoulder blades should be retracted and depressed.
ROM & Movement Pattern: - Lower the DB’s until upper arms are parallel to the ground (elbows at a 90˚ bend). - Press the DB’s up and down in a natural arch. - Keep the forearms perpendicular to the floor throughout the movement.
Common Problems: - Banging the DB’s together at the top of the movement (this can jar the shoulder joint and wreck the dumbbells). - Hyper-extending the shoulder and dropping the DB’s at the end of the set. - See bench press for more common problems. Teaching Tips and Cues: - See Bench Press for Tips and Cues. Variations and Progressions: - Elbows out to the sides or elbows angled in. - Barbells. - Machines (lying and seated). - Changing the bench angle.
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COFE Weight Training Manual Chest: Machine Chest Press (Seated)
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Inner handles (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Develops upper body pushing strength. This exercise is limited, but it’s better than Machine Flies. - Appearance: Develops chest, shoulder and arms. - Training Efficiency: Trains three muscles at once. Precautions and Potential Contraindications: - Certain shoulder and wrist conditions. Main Joint Actions & Muscles Used: - Elbow Extension: Triceps Brachii (mainly lateral and medial heads). - Shoulder Transverse Adduction: Pectoralis Major, Anterior Deltoid. Set-Up and Positioning: - Adjust the seat so that the handles are at the middle to upper chest. - If possible, adjust the handles forward, so the shoulder will not be in a hyper-extended position when the weight is engaged. Some machine models may have a foot pad that can be used to start and stop the movement with the legs instead of pushing from a hyper-extended position. This option should be used if available. - Sit upright on the bench and maintain a neutral spine. Avoid arching the lower back. - The head should be on the pad, but some individuals with excessive forward head posture, may find it more comfortable to have the head slightly forward. The pad forces the head into hyper-extension. A smaller towel or pillow could be used in this situation. - Wrists should not be hyper-extended or twisted. Maintain a position that allows the force to be effectively transferred through them. - Shoulder blades should be set (retracted and depressed). - Grip should be wide enough so that the elbows form a 90˚angle in the starting position.
ROM & Movement Pattern: - Press the handles forward, but stop before the elbows lock out or the shoulders round forward. - Return the handles back in until the elbows are at a 90˚ bend. Common Problems: - Hyper-extending the wrists. - Locking the arms out at the top and resting. - Arching the lower back or twisting the torso. - Bouncing out of the bottom. - Going down too far or too fast. - Rolling the shoulders forward. Teaching Tips and Cues: - Keep some tension on the core abdominals so the spine stays in neutral. - Give guidelines for appropriate ROM. Variations and Progressions: - Different handles (horizontal with elbows out or vertical handles with elbows in). - Grip width. - Barbells. - Dumbbells. - Machines (lying and seated). - Presses.
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COFE Weight Training Manual Forearms: Reverse Wrist Curls (Wrist Extension)
Fig. 1: Dumbbell Starting Position
Fig. 2: Barbell Ending Position
Fig. 3: Machine Rev Wrist Curls Starting Position
Fig. 4: Machine Rev Wrist Curls Ending Position
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COFE Weight Training Manual
Exercise Benefits & Selling Features: - Develops the outside of the forearm. - Helps develop wrist stability for other exercises. Precautions and Potential Contraindications: - Certain wrist conditions. - Not necessarily for beginners. Main Joint Actions & Muscles Used: - Forearm Extensors Set-Up and Positioning: - Hold a barbell with a narrow, pronated grip. - Straddle a bench and sit down. - Maintain the best neutral spine and core activation possible until seated with the forearms on the thighs and the hands and wrists just off the edge of the knees. - The upper back will be rounded, but it does not have to support the weight. - Regain a neutral spine position with core activation before standing up again and safely lowering the barbell. ROM & Movement Pattern: - Let the weight down allowing the wrists to flex. - Stop the movement before the wrists are overstretched. - Extend the wrists and lift the weight up while keeping the forearms flat on the knees. Common Problems: - Leaning or rocking with the body. - Small, fast reps. - Forearms moving off of the knees. Teaching Tips and Cues: - Slow and controlled movements. - Forearms flat on the bench or knees. Variations and Progressions: - Dumbbells. - Cables.
- Machines Reverse Grip BB Curls.
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COFE Weight Training Manual Forearms: Wrist Curls
Fig. 1: Barbell Starting Position
Fig. 2: Dumbbell Ending Position
Fig. 3: Standing Barbell Wrist Curls Starting Position
Fig. 4: Machine Wrist Curls Ending Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Develops the inside of the forearm. - Aids in grip strength and wrist stability in other exercises (e.g. Curls). Precautions and Potential Contraindications: - Certain wrist conditions. - Not necessarily for beginners. Main Joint Actions & Muscles Used: - Forearm Flexors Set-Up and Positioning: - Hold a barbell with a narrow, supinated grip. - Straddle a bench and sit down. - Maintain the best neutral spine and core activation possible until the forearms are resting on the bench. - Let the forearms rest between the legs on the bench with the wrists and hands hanging off the edge of the bench. - The upper back will be rounded, but it does not have to support the weight. - Regain a neutral spine position with core activation before standing up again and safely lowering the barbell. ROM & Movement Pattern: - Let the weight down allowing the wrists to hyper-extend. Some lifters like to extend the fingers as well. This is quite advanced and increases the risk for finger strain. - Stop the movement before the wrists are overstretched. - Curl the wrists up while keeping the forearms flat on the bench. Common Problems: - Leaning or rocking with the body. - Small, fast reps. - Forearms moving off of the pad. Teaching Tips and Cues: - Slow and controlled movements. - Forearms flat on the bench. Variations and Progressions: - Forearms on the knees. - Cables. - Machine Wrist Curls. - Standing BB Wrist Curls.
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COFE Weight Training Manual
Shoulders: Machine Shoulder Press
Fig. 1: Starting Position (arms narrow)
Fig. 2: Ending Position (arms narrow)
Fig. 3: Starting Position (wide position variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Helps develop strength in overhead lifting. - Appearance: Develops the shoulders and Triceps.
Precautions and Potential Contraindications: - High blood pressure and/or other cardiovascular conditions which contraindicate overhead lifting. - Lower back and/or shoulder problems. - Weak and/or dysfunctional core (no back support). - Shoulder joint ROM limitations. Most machines force the arms back into an unnatural position. Some machines have the same motion as the behind the neck press which is very stressful on the shoulder joint. This is discussed in detail, in the chapter on Contraindicated Exercises.
Main Joint Actions & Muscles Used: - Shoulder Flexion: Anterior Deltoid. - Shoulder Abduction (slight): Assistance from Medial Deltoid (more involvement with the elbows wide). - Elbow Extension: Triceps Brachii- lateral and medial heads (Tesch, 1999). Upward rotation of the Scapula (slight): Upper Trapezius.
Set-Up and Positioning: - Seated: If the wide handles are used, adjust the seat down so the elbows will be just below shoulder height when the weight is engaged. If the narrow handles are used and the elbows are in, the seat can be adjusted up, so the handles are about neck height. This exact height may differ depending on individual differences such as arm length. - Back Rest: If adjustable, adjust the back rest away from the handles. This will place the arms slightly in front of the body and prevent them from being forced directly up. - Both: Engage the TA to support the lower back.
ROM & Movement Pattern: - If a wide elbow position is used, movement should be stopped on the way down as the elbows are approximately at shoulder level. The more the elbows move medially, the more the shoulders retain their natural position allowing the elbows to go down further (i.e. handles to clavicles). - Stop just prior to lockout at the top. Common Problems: - Arching the lower back. - Not engaging the TA (belly pushes out instead of in). Teaching Tips and Cues: - Slightly contract abs and pull belly-button in. Variations and Progressions: - Outer handles (elbows wide- more Medial Deltoid). - Inner handles (elbows in – Anterior Deltoid). - Sitting facing the machine (allows the arms to travel slightly forward instead of back and directly over the head which is beyond the natural ROM for most individuals). Note: If the reverse seated position is used, make sure proper core activation is used to protect the lower back.
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COFE Weight Training Manual Shoulders: Dumbbell Shoulder Press
Fig. 1: Bottom Position (elbows wide)
Fig. 2: Bottom Position (elbows angled in)
Fig. 3: Top Position & Seat Angle
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Helps develop balance and strength in overhead lifting. - Appearance: Develops the shoulders and Triceps. - This exercise allows individuals to move in a more natural arch than the barbell shoulder press does. - Dumbbells ensure that each side is working equally.
Precautions and Potential Contraindications: - High blood pressure and/or other cardiovascular conditions which contraindicate overhead lifting. - Lower back and/or shoulder problems. - Balance issues (especially if standing). - Weak and/or dysfunctional core (no back support).
Main Joint Actions & Muscles Used: - Shoulder Flexion: Anterior Deltoid. - Shoulder Abduction (slight): Assistance from Medial Deltoid (more involvement with the elbows wide). - Elbow Extension: Triceps Brachii- lateral and medial heads (Tesch, 1999). Upward rotation of the Scapula (slight): Upper Trapezius.
Set-Up and Positioning: - Standing: Position feet slightly wider than shoulder width apart in an athletic stance. (Do not lock knees.) - Seated: Adjust the seat to a high incline. (Avoid completely vertical positions as it can cause the shoulder to be forced into an unnatural range of motion at the top of the movement). The less ROM an individual has at the shoulder joint, the more the seat should be set back. - Maintain a neutral spine. - Both: Engage the TA to support the lower back. As the dumbbells get heavier, a clean motion can be used to get them into position when standing. A knee kick motion can help get the dumbbells into position when seated.
ROM & Movement Pattern: - ROM will vary from one individual to the next based on limb length and flexibility. - If a wide elbow position is used, movement should be stopped on the way down as the elbows are approximately shoulder level. - The more the elbows move medially, the more the shoulders retain their natural position allowing the elbows to go down further. - Stop just shy of lockout at the top. Avoid forcing the shoulder joint higher than it can naturally go. - Do not bother bringing the hands in closer than shoulder width apart. The DB’s are moving sideways and gravity will offer no resistance.
Common Problems: - Leaning back and/or arching the lower back. Stay in neutral position. - Not engaging the TA (belly pushed out instead of in). - Banging the DB’s together at the top. This jars the shoulder joint and damages the DB’s.
Teaching Tips and Cues: - Stay in a natural, pain-free ROM. - Slightly contract abs and pull belly button in.
Variations and Progressions: - Seated with back support seated with no back support standing with elbows in various positions (wide, narrow, oblique angle).
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COFE Weight Training Manual Shoulders: Front Barbell Shoulder Press
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Narrow Grip and Deeper ROM
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Helps develop balance and strength in overhead lifting. - Appearance: Develops the shoulders and Triceps.
Precautions and Potential Contraindications: - High blood pressure and/or other cardiovascular conditions which contraindicate overhead lifting. - Lower back and/or shoulder problems. - Balance issues (especially if standing). - Weak and/or dysfunctional core (no back support).
Main Joint Actions & Muscles Used: - Shoulder Flexion: Anterior Deltoid. - Shoulder Abduction (slight): Assistance from Medial Deltoid (more involvement with the elbows wide). - Elbow Extension: Triceps Brachii - lateral and medial heads (Tesch, 1999). Upward rotation of the Scapula (slight), Upper Trapezius.
Set-Up and Positioning: - Standing: Place feet slightly wider than shoulder width apart in an athletic stance. Do not lock knees. Clean the BB to shoulder height. - Seated: Adjust the seat to a high incline. (Avoid completely vertical positions as it can cause the shoulder to be forced into an unnatural range of motion at the top of the movement). The less ROM an individual has at the shoulder joint, the more the seat should be set back. Take the BB off the racks just below full extension at the top of the movement. - Both: Engage the TA to support the lower back. - Grip: wide enough so the forearms are perpendicular to the ground in the bottom position. This will vary depending on the width of the elbows. Note: Seated vs. Standing: There is much debate over weather or not to do this movement seated or standing. Proponents of standing pressing say that it is more functional and places less compression force on the lower back. Proponents of seated pressing say that it allows a slight incline which places the shoulder in a more natural position and decreases the chance of arching the lower back. Both side offer valid arguments and there are inherent risks for both positions. The decision should be made on an individual basis and perfect form must always be emphasized.
ROM & Movement Pattern: - ROM will vary from one individual to the next based on limb length and flexibility. - If a wide elbow position is used, movement should be stopped on the way down as the elbows are approximately shoulder level. - The more the elbows move medially, the more the shoulders retain their natural position allowing the elbows to go down further. - Stop just shy of lockout at the top. Common Problems: - Leaning back and/or arching the lower back. - Not engaging the TA (belly pushed out instead of in). Teaching Tips and Cues: - Slightly contract abs and pull belly button in. Variations and Progressions: - Seated with back support seated with no back support standing with grip width and elbows in various positions (wide, medium).
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COFE Weight Training Manual Shoulders: Arnold Press (Modified)
Fig. 1: Starting Position
Fig. 2: Starting Position (side view)
Fig. 3: Top Position Note: The Arnold Press is named after its inventor: Arnold Schwarzenegger. A modified version of this exercise is shown here. In the traditional Arnold Press, the elbows flare out to the sides as the weight is lifted. The palms end up facing away from the lifter. This combination pressing and rotating motion may place more stress on the shoulder than the modified method (explained below).
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Helps develop balance and strength in overhead lifting. - Appearance: Develops the shoulders and Triceps. This exercise allows the arms to move in a very natural manner. It is sometimes even easier on the shoulder joint than traditional DB or BB Shoulder Presses. Precautions and Potential Contraindications: - High blood pressure and/or other cardiovascular conditions which contraindicate overhead lifting. - Lower back and/or shoulder problems. - Balance issues (especially if standing). - Weak and/or dysfunctional core (no back support). Main Joint Actions & Muscles Used: - Shoulder Flexion: Anterior Deltoid. - Elbow Extension: Triceps Brachii- lateral and medial heads (Tesch, 1999). Upward rotation of the Scapula (slight): Upper Trapezius. Set-Up and Positioning: - Standing: Place feet slightly wider than shoulder width apart in an athletic stance. Do not lock knees. - Seated: Adjust the seat to a high incline. See DB Shoulder Press for more information on seat adjustment. - Both: Engage the TA to support the lower back. Curl DB’s to shoulder height. The movement starts with the DB’s in this position and the palms facing the lifter. ROM & Movement Pattern: - From the starting position, press the DB’s straight up and slightly pronate the wrists so that the palms face in at the top of the movement. - Stop just shy of lockout at the top. - Avoid forcing the shoulder joint higher than it will naturally go. - Do not bother bringing the hands closer than shoulder width apart. The DB’s are moving sideways and gravity will offer no resistance. Common Problems: - Letting the elbows flare out to the side. - Leaning back and/or arching the lower back. - Not engaging the TA (belly pushed out instead of in). - banging the DB’s together at the top (this wrecks the DB’s and jars the shoulder joint). Teaching Tips and Cues: - Elbows in. - Slightly contract abs and pull belly button in. Variations and Progressions: - Seated with back support seated with no back support standing. - DB or BB Shoulder Press. - Front Raises.
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COFE Weight Training Manual Shoulders: Side Lateral Raises
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Cable Side Laterals (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Improves balance and stability (when standing). - Allows isolation of the Medial Deltoid. - Can aid in correcting muscle imbalances between the different Deltoid heads. - Appearance: Shapes and develops the outside of the shoulder. Precautions and Potential Contraindications: - Some shoulder problems (e.g. shoulder impingement). - Elbow and wrist problems (e.g. tendonitis). - Some rotator cuff problems. Main Joint Actions & Muscles Used: - Shoulder Abduction: Medial Head of Deltoid & Suprasinatus. - Upward rotation of the Scapula (slight): Upper Trapezius. Set-Up and Positioning: - Maintain neutral spine position. - Shoulders down and back. - Standing with DB’s or Cable handle(s) at side(s). - Keep wrists straight and elbows slightly bent throughout the movement. ROM & Movement Pattern: - Abduct the arm just below shoulder height (going any higher without external rotation of the humerus leads to shoulder impingement). - If DB’s are used, only come down until the tension comes off at the bottom. - If cables are used, come down until the arm is at the side (crossing over the body is not necessary). Common Problems: - Shrugging of the shoulders. - Internal rotation leads to shoulder impingement. - Swinging the weight and/or the body. - External rotation of the humerus takes the emphasis off of the Medial Deltoid and uses more of the Anterior Deltoid. - Resting at the bottom when using DB’s. - Using too much weight. The lifting mechanics are very poor for this exercise and there is an extremely long lever arm. Light weights are necessary to maintain proper form during this exercise. Teaching Tips and Cues: - Use a mirror whenever possible to monitor form. - Stay in an athletic stance. - Keep shoulders down. - Use light weight. This is NOT a power movement. - Keep the inside crease of the elbow pointing forward. This helps to ensure that the humerus does not externally rotate. Variations and Progressions: - Cables. - Seated. - Machine (not usually recommended as they can be hard on the shoulder and often internally rotate the humerus.
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COFE Weight Training Manual Shoulders: Front Raises
Fig. 1: Starting Position
Fig. 2: Top Position (scissor pattern)
Fig. 3: Cable (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Improves balance and stability (when standing). - Allows isolation of the Anterior Deltoid. - Can aid in correcting muscle imbalances between the different Deltoid heads. - Appearance: Shapes and develops the front of the shoulder. Precautions and Potential Contraindications: -
Some shoulder problems (e.g. shoulder impingement). Elbow and wrist problems (e.g. tendonitis). Some rotator cuff problems. Back problems (mid and lower).
Main Joint Actions & Muscles Used: - Shoulder Flexion: Anterior head of the Deltoid. - Scapular Stability: Lower and mid Trapezius and Rhomboids. - Spine Stability: Erector Spinae.
Set-Up and Positioning: - Maintain neutral spine position. - Shoulders down and back. - Standing with DB’s or Cable handle(s) at side(s). - Keep wrists straight and elbows slightly bent throughout the movement. - Internally rotate the hand so the DB’s handle will come up on a 45˚ angle. (Coming up with the humerus internally rotated and the wrist pronated can lead to shoulder impingement. A supinated wrist position can over-involve the Biceps Brachii.)
ROM & Movement Pattern: - Flex the arms to about shoulder height. - If DB’s are used, only come down until the tension comes off at the bottom. - If cables are used, come down until the arm is at the side (crossing over the body is not necessary). - If the weight is too much for the lower back when both arms are moving up at the same time, use an alternating or scissor pattern (one up, one down).
Common Problems: - Shrugging of the shoulders. - Internal rotation. - Swinging the weight and/or the body. - Resting at the bottom when using DB’s. - Using too much weight. The lifting mechanics are very poor for this exercise and there is an extremely long lever arm. Light weights are necessary to maintain proper form during this exercise.
Teaching Tips and Cues: - Use a mirror whenever possible to monitor form. - Stay in an athletic stance. - Keep shoulders down. - Use light weight. This is NOT a power movement. - Keep the inside crease of the elbow pointing forward. This helps to ensure that the humerus does not externally rotate.
Variations and Progressions: - Cables. - Seated.
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COFE Weight Training Manual Shoulders: Rear Deltoid Raises
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Bent over Cable Rear Deltoid Raises (alternative)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Improves strength in many key upper back muscles. - Allows isolation of the Posterior Deltoid. - Can aid in correcting muscle imbalances between the different Deltoid heads. - Appearance: Shapes and develops the upper back and rear Deltoids. Precautions and Potential Contraindications: - Some shoulder problems (e.g. shoulder impingement). - Elbow and wrist problems (e.g. tendonitis). - Some rotator cuff problems. - Back problems (mid and lower). - In Prone position: obesity, pregnancy, breast implants and other conditions which would contraindicate lying prone. Main Joint Actions & Muscles Used: - Shoulder Transverse Abduction: Posterior Head of the Deltoid. - Shoulder Joint Stability: External Rotators (Infraspinatus & Teres Minor) also receive good activation (Wathen, 1997). - Scapular Stability: Lower and mid Trapezius and Rhomboids. - Spine Stability: Erector Spinae. Set-Up and Positioning: - Maintain neutral spine and neck position. - Shoulders down and back. - Palms facing each other. - Keep wrists straight and elbows slightly bent throughout the movement. ROM & Movement Pattern: - Abduct the arms in the transverse plane about shoulder height. - If DB’s are used, only come down until the tension comes off at the bottom. - If cables are used, come down until the arm is at the side (crossing over the body is not necessary). Common Problems: - Protracting the shoulders. - Internal rotation. - Swinging the weight and/or the body. - Resting at the bottom when using DB’s. - Using too much weight. The lifting mechanics are very poor for this exercise and there is an extremely long lever arm. Light weights are necessary to maintain proper form during this exercise. - Neck hyper-extension. Teaching Tips and Cues: - Keep shoulders down. - Use light weight. This is NOT a power movement. - Reach out to the sides. Variations and Progressions: - Cables. - Machines. - Bent-over Rear Deltoid Raises (not recommended because of strain on lower back in un-supported forward flexion).
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COFE Weight Training Manual Shoulders: Rear Deltoid Machine Reverse Flies
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Rear View
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Improves strength in many key upper back muscles. - Allows isolation of the Posterior Deltoid. - Can aid in correcting muscle imbalances between the different Deltoid heads. - Appearance: Shapes and develops the upper back and rear Deltoids. Precautions and Potential Contraindications: - Some shoulder problems (e.g. shoulder impingement). - Elbow and wrist problems (e.g. tendonitis). - Some rotator cuff problems. - Back problems (mid and lower). - In Prone position: obesity, pregnancy, breast implants and other conditions which would contraindicate pressing up against a pad with the chest and/or abdomen. Main Joint Actions & Muscles Used: - Shoulder Transverse Abduction: Posterior Head of the Deltoid. - Shoulder Joint Stability: External Rotators (Infraspinatus & Teres Minor) also receive good activation (Wathen, 1997). - Scapular Stability: Lower and Mid Trapezius and Rhomboids. Set-Up and Positioning: - Maintain neutral spine and neck position. - Shoulders down and back. - Palms facing each other. - Hands at shoulder height (adjust the seat if necessary to get to this position. - Keep wrists straight and elbows slightly bent throughout the movement. ROM & Movement Pattern: - Abduct the arms in the transverse plane until the handles are in line with the shoulder. - The shoulders will protract forward if the arms are forced back too far. - On the way back (eccentric portion) stop just before the weight plates touch. Common Problems: - Protracting the shoulders. - Slamming the weight plates. - Using too much weight. The lifting mechanics are very poor for this exercise and there is an extremely long lever arm. Light weights are necessary to maintain proper form during this exercise. - Neck twisted to the side. Teaching Tips and Cues: - Keep shoulders down. - Use light weight. This is NOT a power movement. - Reach out to the sides. Variations and Progressions: - Cables. - Dumbbells.
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COFE Weight Training Manual
Shoulders: Shrugs
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Trap Bar Shrugs
Note: The use of shoulder shrugs is unnecessary in most weight training programs. The Upper Trapezius also acts as an upward rotator of the Scapula and is used in numerous movements (e.g. Shoulder Presses and Side Lateral Raises). The Levator Scapula is heavily used in shrugging and over-development of it can interfere with proper shoulder functioning. Over-developed shrugging strength can start to “take-over” during Side Lateral Raises and Shoulder Presses making it difficult to isolate the Deltoids. Also, it is common to see even inexperienced lifters quickly work up to heavier weights during shrugging movements due to the good mechanics of the shrugging motion. This use of heavy weights can cause trauma to the spine and the shoulder girdle. The use of shrugs in a training program should be limited to special needs (e.g. bodybuilding). When using shrugs in a program, do so sparingly and gradually increase the weight.
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Exercise Benefits & Selling Features: - Functional: Minimal for most people. - Appearance: Develops the Upper Trapezius and gives the upper body a “powerful” look. Precautions and Potential Contraindications: - Some shoulder problems (e.g. shoulder impingement). - Weak grip strength. - Back problems. - Weak core abdominals. Main Joint Actions & Muscles Used: - Scapular Elevation: Levator Scapula and Upper Trapezius. - Grip: Forearm Flexors. Set-Up and Positioning: - Hold the weight at arms length. - Stand tall with a neutral neck and spine. - Knees should be slightly bent. - Engage the core musculature to support the spine. ROM & Movement Pattern: - Move the shoulders straight up and down. - Some people roll their shoulders during the exercise. This is not recommended as it can damage the shoulder joint and is ineffective. This is done in an attempt to target some of the Mid Trapezius along with the Upper Trapezius. The problem with this idea is that standing and retracting the shoulders with DB’s provides no resistance to the Mid Traps. To target the Mid Trapezius with the shrugging motion, the resistance needs to line up with the way the muscle pulls and that means getting into a prone position. - Avoid overstretching or relaxing at the bottom. Common Problems: - Using too much weight. - Flexing the elbows. - Rolling the shoulders. - Jutting the head forward. Teaching Tips and Cues: - Elbows straight. - Belly-button in. - Come straight up and down. - Keep head back. Variations and Progressions: - Dumbbells. - Barbells. - Trapezius Bar. - Lying prone (to work the Mid Traps and Rhomboids).
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COFE Weight Training Manual Shoulders: External Rotations
Fig. 1: Starting Position (band or cable)
Fig. 2: Ending Position (Side DB Extension Rotation)
Fig. 3: Abducted External DB Rotations (top)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Decreases the risk of shoulder injuries. - Increases stability of the Glenohumeral (shoulder) joint. - Develops arm rotational strength. - Useful in rehabilitation of certain shoulder conditions (under the specific guidelines of an appropriate health care professional). Precautions and Potential Contraindications: - Certain shoulder conditions. - Some Rotator Cuff injuries. - Virtually no one performs this exercise correctly as it is very difficult to isolate the external rotators. Main Joint Actions & Muscles Used: - External Rotation: External Rotators (Infraspinatus & Teres Minor) Set-Up and Positioning: - Lie on the side. - Use opposite arm as a pillow. - Place a rolled up towel or sweatshirt under the arm (about mid Bicep height) and squeeze down on it with the Humerus. - Roll the body forward slightly. - Hold a very light DB (i.e. 1-3 lbs.) in the hand. ROM & Movement Pattern: - Externally rotate the Humerus. - Stop before the shoulder moves and the Scapula starts to retract. - Proper, isolated ROM for this exercise is very small. Most people go way too far. Common Problems: - Using too much weight. - Letting the shoulder roll forward and/or back using other bigger, stronger muscles to do the movement. Teaching Tips and Cues: - Using the arm to squeeze the rolled up towel. - Do not let the shoulder joint move. - Make sure the Scapula does not retract as the weight comes up. Variations and Progressions: - Standing with band or cable. - Humerus adducted to 90˚. - Humerus adducted to 45˚.
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COFE Weight Training Manual Shoulders: Internal Rotations
Fig. 1: Starting Position (band or cable)
Fig. 2: Ending Position (band or cable)
Fig. 3: Abducted (band, cable or DB)
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Exercise Benefits & Selling Features: - Decreases the risk of shoulder injuries. - Increases stability of the Glenohumeral (shoulder) joint. - Develops arm rotational strength. - Useful in rehabilitation of certain shoulder conditions (under the specific guidelines of an appropriate health care professional). Precautions and Potential Contraindications: - Certain shoulder conditions. - Some Rotator Cuff injuries. Main Joint Actions & Muscles Used: - Internal Rotation: Internal Rotators (Subscapularis & Teres Major). Pectoralis Major and Latissimus Dorsi are also internal rotators, but they are less involved in this isolated position. Set-Up and Positioning: - Stand holding a cable or band in the hand closest to the cable stack or band attachment. - Place a rolled up towel or sweatshirt under the armpit about mid Bicep height) and squeeze in on it with the Humerus. ROM & Movement Pattern: - Internally rotate the Humerus. - Stop before the shoulder moves and the Scapula starts to protract. - Proper, isolated ROM for this exercise is very small. Most people go way too far. Common Problems: - Using too much weight. - Letting the shoulder roll forward and/or back using other bigger, stronger muscles to do the movement. Teaching Tips and Cues: - Using the arm to squeeze the rolled up towel. - Do not let the shoulder joint move. Variations and Progressions: - Band or cable. - Lying on side with DB. - Lying supine with Humerus adducted to 90˚ and internally rotating.
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COFE Weight Training Manual Back: Seated Cable Row
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Wide Grip (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Aids in improving posture and shoulder girdle muscular balance. - Appearance: Develops the upper back.
Precautions and Potential Contraindications: - Lower back problems. - People who haven’t mastered the power position or who have tight hamstrings. - Those unfamiliar with Scapular retraction.
Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. (There is more focus on the Lats when the elbows are in by the sides.) - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis.
Variations and Progressions: - Grip: Forearm Flexors. - Spine Stability: Erector Spinae.
Set-Up and Positioning: -
Sit tall and maintain a neutral spine and neck position. Lift chest up (it helps extend the thoracic area). Retract and depress Scapula. Engage the weight while maintaining these positions.
ROM & Movement Pattern: Movement Pattern #1: Setting the Shoulder Girdle - Retract and depress the Scapula. Maintain this position as the bar is rowed back and forth. - Pull elbows back as far as they will go naturally. This will bring the bar towards the stomach. - Pull the bar to the lower abs if using a neutral or supinated grip and to the upper abs if using a pronated, wider grip. Notes: Depending on arm length and waist girth, the bar may not actually touch the stomach. To avoid excessive Biceps Brachii involvement, maintain a straight line from the cable pulley, to the bar, to the elbow. “Setting” the shoulder blades prior to movement will protect some of the smaller musculature of the shoulder girdle (Brooks, 2002).
Movement Pattern #2: Scapulo-Humeral Rhythm - This movement pattern allows the Scapula to protract and retract during the rowing motion. - This method is more of a natural, functional movement than option #1. It allows full ROM strengthening for Scapular rectors, but it is not recommended with heavy loads because of the risk of straining these smaller muscles (Brooks, 2002).
Common Problems: -
Slumped chest and rounded shoulders. Leaning or swinging back as the bar is pulled in. Moving the head and neck from the neutral position. Pulling with the biceps.
Teaching Tips and Cues: - Put the feet down lower or raise the seat to allow a neutral spine position. - Stretch hamstrings if they are tight. - Chest up, elbows back and squeeze shoulders.
Variations and Progressions: - Grips: pronated, neutral, supinated, widths. - Standing on the ground or sitting on a Swiss Ball.
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COFE Weight Training Manual Back: Standing Cable Row
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: 1-Arm Row (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Aids in improving posture and shoulder girdle muscular balance and teaches a functional pulling position. - Appearance: Develops the upper back. Precautions and Potential Contraindications: - Lower back problems. - People who haven’t mastered the power position or who have tight hamstrings. - People who don’t know how to retract their Scapula. - People who are strong enough that the weight cannot be done standing. Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. (There is more focus on the Lats when the elbows are in by the sides.) - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis. Variations and Progressions: - Grip: Forearm Flexors. - Spine Stability: Erector Spinae. Set-Up and Positioning: - Adjust the cable pulley to just above navel height. - Stand tall and maintain a neutral spine and neck position. - Stand in a lunge position with knees slightly bent. - Lift the chest up as it helps to extend the thoracic area. - Retract and depress scapula. - Engage the weight while maintaining these positions. ROM & Movement Pattern: Movement Pattern #1: Setting the Shoulder Girdle - See Seated Cable Row for details on this technique. Movement Pattern #2: Scapulo-Humeral Rhythm - See Seated Cable Row for details on this technique Common Problems: - See Seated Cable Row for details on common rowing problems. - Standing with knees locked. - Not keeping hips squared. Teaching Tips and Cues: - See Seated Cable Row for details on rowing tips and cues. - Make sure to alternate feet (i.e. left foot forward one workout, right foot forward on next workout). Variations and Progressions: - Different Grips: pronated, neutral, supinated, wide, narrow, 1-Arm (Fig. 3).
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COFE Weight Training Manual Back: Machine Row
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Wide Grip (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Aids in improving posture and shoulder girdle muscular balance. - Appearance: Develops the upper back. Puts less strain on the lower back and is great for beginners or people with weak lower back muscles. This machine also works well for people who have tight hamstrings and have trouble with the Seated Cable Row. Precautions and Potential Contraindications: - People who don’t know how to retract their Scapula. Also, pregnancy, obesity, breast implants or any other condition that would contraindicate pressure on the chest and abdomen. Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. (There is more focus on the Lats when the elbows are in by the sides.) - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis. Variations and Progressions: - Grip: Forearm Flexors. Set-Up and Positioning: - Sit tall and maintain a neutral spine and neck position. - Set the chest pad so the handles are just within reach without overstretching. - Set the seat so the handles are parallel with the elbows as the weight is pulled in. - Lift the chest up to help extend the thoracic area. - Retract and depress Scapula. - Engage the weight while maintaining these positions. ROM & Movement Pattern: - See Seated Cable Row for more information on these techniques. Common Problems: - Improper machine seat and chest pad positions. - Slumped chest and rounded shoulders. - Leaning back as the bar is pulled in (often recruiting hip and low back extensors to cheap the movement). - Moving the head from neutral positions (turning to side, jutting chin forward or dropping the head forward). - Pulling with Biceps. - Using too much weight to pull with the correct muscles. Teaching Tips and Cues: - Chest up, pull elbows back and squeeze the shoulders. - Pull with the back muscles, not the Biceps. Variations and Progressions: - Different Grips: neutral, wide (less lat involvement).
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COFE Weight Training Manual Back: Prone DB Rows
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: 1-Arm DB Row (variation) Prone = Lying on the stomach
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Aids in improving posture, functional lifting patterns and muscle balance. - Appearance: Develops the upper back. Dumbbells allow the arms to move in a natural arch with less Biceps involvement than BB Rows. Precautions and Potential Contraindications: - People who don’t know how to retract their Scapula. Also, pregnancy, obesity, breast implants or any other condition that would contraindicate pressure on the chest and abdomen. Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. (There is more focus on the Lats when the elbows are in by the sides.) - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis. Variations and Progressions: - Grip: Forearm Flexors. Set-Up and Positioning: - Lie prone on the bench with a low incline (bench should be just high enough so the DB’s don’t touch the ground in the bottom position. - Maintain neutral spine position. - Retract and depress the Scapula. ROM & Movement Pattern: - Pull elbows up as high as possible. - Don’t let elbows move in or out. - Let the DB’s move up and down in a natural arching motion. Common Problems: - Rounded upper back and shoulders. - Head sticking up or twisting to the side. - Moving trunk up as the weight is pulled in. - Pulling too much with the Biceps. Teaching Tips and Cues: - Teach proper head and neck position. - Chest up. - Imagine strings on the elbows pulling them back. Variations and Progressions: - Elbows: in, out. - 1-Arm DB Row (Fig. 3 variation)
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COFE Weight Training Manual Back: 1-Arm DB Row
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Using a Wider Foot Position for Taller Trainees
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Aids in improving posture, functional lifting patterns and muscle balance. - Appearance: Develops the upper back and is very effective at isolating the lats. Precautions and Potential Contraindications: - People who haven’t mastered the power position. - People who don’t know how to retract their Scapula. - Knee, elbow or shoulder problems can make this position uncomfortable. Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis. Variations and Progressions: - Grip: Forearm Flexors. Set-Up and Positioning: - Place the opposite hand and knee on a bench. - Place the spine and the neck in neutral position. - Move the leg (on the rowing arm side) out wide enough so that the pelvis is level or horizontal. The longer the leg, the farther out the foot will need to be placed (see Fig. 3). - Keep chest out as it helps extend the thoracic area. - Retract and depress the Scapula. - Engage the weight while maintaining these positions. ROM & Movement Pattern: Movement Pattern #1: Setting the Shoulder Girdle - See Seated Cable Row for more information on this technique. Movement Pattern #2: Scapulo-Humeral Rhythm - See Seated Cable Row for more information on this technique. General Movement Pattern: - Pull the elbow up beside the body. - Forearm should stay perpendicular to the floor. Common Problems: - Rounded back and protracted shoulder. - Moving the head from neutral positions (turning to side or up to look forward). - Twisting the torso as the weight is pulled up. - Too much elbow bend – results in over-involvement of the biceps. Teaching Tips and Cues: - Obtain neutral spine position before picking up the weight. - Pull elbows up and squeeze the shoulders. - Pull with the lats, not Biceps. Variations and Progressions: - Prone DB Row - Standing, 1-hand on DB Rack
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COFE Weight Training Manual Back: Bent- Over Rows
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: DB Rows (alternative)
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COFE Weight Training Manual
Note: This exercise is very high risk and should not be implemented into an exercise program without extensive training and technique refinement.
Exercise Benefits & Selling Features: - Functional: Aids in improving posture, functional lifting patterns and muscle balance. - Appearance: Develops the upper back.
Precautions and Potential Contraindications: -
Tight hamstrings. Lower back problems. Someone who does not have regular supervision by qualified Personal Trainer. Trainees who have not mastered the proper bent-over lifting mechanics. Those unfamiliar with Scapular retraction.
Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. (There is more focus on the Lats when the elbows are in by the sides.) - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis.
Variations and Progressions: - Grip: Forearm Flexors. - Spine Stability: Erector Spinae
Set-Up and Positioning: -
Bend forward at the hips while keeping the spine in neutral and the TA engaged. Lean forward as far as possible while maintaining the neutral spine position. Grip the bar slightly wider than shoulder width. Retract and depress the Scapula. Keep chest pushed out to prevent flexion of the thoracic vertebrae.
ROM & Movement Pattern: -
Retract and depress the shoulder blades. Pull elbows up as high as possible. Don’t let elbows move in or out. Keep the bar straight up and down and close to the body.
Common Problems: -
Rounded back. Not leaning forward enough. Dropping the head. Moving the trunk. Pulling with the Biceps. Rounding the shoulders.
Teaching Tips and Cues: - Stretch the hamstrings. - Obtain neutral spine and bend from the hips. - Chest up. - Imagine strings on the elbows that are pulling them back. - Set shoulder blades. Variations and Progressions: - Grip: pronated, supinated, width. - Dumbbells.
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COFE Weight Training Manual Back: Pull-Downs
Fig. 1: Neutral Grip Pull-Down Starting Position
Fig. 2: Neutral Grip Pull-Down Ending Position
Fig. 3: Wide Grip Pull-Down (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Improve strength in a natural pulling motion. - Appearance: Improves lats, upper back and arm development. Precautions and Potential Contraindications: - The slight leaning back of the trunk may aggravate some lower back problems. - Wide grip pull-downs may aggravate shoulders. - ROM restrictions in the shoulder joint. Main Joint Actions & Muscles Used: - Scapular Retraction and Depression: Mid and Lower Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. (There is more focus on the Lats when the elbows are in by the sides.) - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis. Variations and Progressions: - Grip: Forearm Flexors. - Spine Stability: Erector Spinae Set-Up and Positioning: -
Feet firmly on the ground. Knees snug under pad (approx. 90˚ bend) Trunk slightly leaned back. Chest up. Shoulder down and back. Head and neck in neutral spine position. Grip with thumb around bar (closed grip).
ROM & Movement Pattern: - Extend Arms. - Avoid rounded shoulders (maintain retraction and depression). - Pull towards chest. Note: Due to different arm lengths, the bar may not actually touch the chest. Stop the bar/handle before the arms start to internally rotate (wide grip) or elbows extend (neutral or supinated grip). Do not pull the bar behind the neck (see chapter pertaining to contraindicated exercises for more information).
Common Problems: - Caving chest inward and recruiting Rectus Abdominis. - Lifting shoulder up and rounded them forward. - Initiating movement from the trunk. - Using too much weight and pulling with the Biceps. - Pulling down too far past the natural ROM for Lat involvement. Teaching Tips and Cues: - Chest up, shoulder down. - Pull elbows down. Variations and Progressions: - Grip: neutral, pronated, supinated, width (wide or narrow). - Trunk angle. - Chin-ups/pull-ups (advanced). - Moving the Scapulo-Humeral rhythm (See Seated Cable Row for more information and precautions with this technique).
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COFE Weight Training Manual Back: Pull-Ups
Fig. 1: Bottom Position (machine assisted)
Fig. 2: Top Position (machine assisted)
Fig. 3: Neutral Grip Pull-Ups (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Improve strength in a natural pulling motion. - Appearance: Improves Lats, upper back and arm development. Often used as a good indication of upper body strength and good strength-to-weight ratio. Precautions and Potential Contraindications: - The slight leaning back of the trunk may aggravate some lower back problems. - Wide grip pull-ups may aggravate shoulders. - ROM restrictions in the shoulder joint. - Lack of strength necessary for proper technique and/or desired number of reps. Main Joint Actions & Muscles Used: - Scapular Retraction and Depression: Mid and Lower Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis. There is the potential for more Bicep Brachii involvement with a supinated hand grip. Variations and Progressions: - Grip: Forearm Flexors. Set-Up and Positioning: - Use a sturdy bench or stool to reach the bars if necessary. - Get hands into position and get a firm grip on the bar. - Lean trunk slightly back and hold chest up. - Keep shoulder down and back. - Place head and neck in neutral spine position. - Grip with thumb around bar (closed grip). ROM & Movement Pattern: - Arms extended, but not hyper-extended. - Avoid rounded shoulders (maintain retraction and depression). - Pull towards chest. Note: Due to different arm lengths, the bar may not actually touch the chest. Stop the bar/handle before the arms start to internally rotate (wide grip) or the chest caves in. Do not do Behind-the-Neck Pull-Ups (see chapter pertaining to contraindicated exercises for more information). Common Problems: - Caving chest inward and recruiting Rectus Abdominis. - Lifting shoulder up and rounded them forward. - Initiating movement from the trunk. - Using too much weight and pulling with the biceps. - Trying to come up too far (past the natural ROM for Lat involvement). Teaching Tips and Cues: - Shoulders down. - Think of doing “chest-ups” not “chin ups”. Variations and Progressions - Use a weight assisted Pull-Up Machine if necessary to achieve desired load. - Grip: neutral, pronated, supinated, width (wide or narrow).
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COFE Weight Training Manual Back: Pull-Overs
Fig. 1: Dumbbell Starting Position
Fig. 2: Barbell Bottom Position
Fig. 3: DB Cross Bench (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Allows training of the Lats without the assistance of the Biceps. - Beneficial movement for certain sports (e.g. swimming butterfly stroke). - This exercise is sometimes thought of as a chest exercise, but the Lats are the prime movers. - Traditionally used by bodybuilders to expand the rib cage and give a “barrel” chest look. Although this is believed to be true by many older bodybuilders, it has not been confirmed by research.
Precautions and Potential Contraindications: - Certain neck conditions may be aggravated by pushing the head into the bench excessively when the weight is in the bottom position. - Cross bench position is very tricky and may strain the abdominal muscles. - The mechanical advantage of the weight in the starting position can pull the shoulder joint outside of its natural ROM. - A spotter is recommended for DB and BB version because the weight in over the face.
Main Joint Actions & Muscles Used: - Shoulder Extension: Latissimus Dorsi, Triceps Brachii (long head) and Posterior Deltoid. - Trunk stability: abdominals (mostly Rectus Abdominis in this plane).
Set-Up and Positioning: - Supine on the bench: Lie on the bench with feet flat on the floor and spine in neutral position - Cross Bench: Lie across the bench with upper back and shoulders on the bench. Because the head is off the edge of the bench, retract the chin and keep the tongue on the roof of the mouth. - Keep spine in neutral position. - Machine: Adjust seat height so shoulder joint is inline with the machine’s axis of rotation. ROM & Movement Pattern: - Flex the shoulders back as far as they will go naturally. Be careful in this position as the weight can pull the arms past the lifter’s natural shoulder joint ROM. - Extend the shoulder joint and pull the bar over the head (use the lats to pull). - Unless a machine is used, avoid pulling all the way into a rest spot at the top. Stop the pullover movement when the tension comes off the target muscles. Common Problems: - Going back past the natural ROM - Stopping and resting at the top where there is no resistance (for DB or BB). - Allowing excessive lower back arch. Teaching Tips and Cues: - Stay in natural ROM - Keep head straight. - Keep tension on abs to prevent hyperextension of the trunk. Variations and Progressions: - Dumbbell - Barbell (straight or bent arm). - Machine lying in a cross bench position.
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COFE Weight Training Manual Back: Scapular Retractions
Fig. 1: Starting Position (protracted)
Fig. 2: Ending Position (retracted)
Fig. 3: Band (variation)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Allows effective isolation of Mid Trapezius and Rhomboids. - Effective in helping to correct rounded shoulders due to upper back weakness. - Quite simple to execute if a band is available. Precautions and Potential Contraindications: - Those who don’t know how to retract their Scapula. - Standing Position: Balance issues. - Prone: Obesity, pregnancy, breast implant and/or other conditions where the prone position would be contraindicated. Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Spine Stability (if standing): Erector Spinae Set-Up and Positioning: - Cable: Set Pulley height to mid chest. - Band: General Standing Note: Maintain a good neutral spine position (including head). Stagger feet if necessary. Note when lying prone: Keep spine in neutral position (including head). Don’t let chest slump or shoulders round forward excessively. ROM & Movement Pattern: - Stand tall with chest up. - Protract and retract the Scapula. - Keep elbows straight. - Remember that there is a very small ROM for this movement. - Avoid relaxing and “over-rounding” the shoulder blades as this may strain some of the smaller musculature of the shoulder complex. Common Problems: - Using too much weight. - Bending with the elbows. - Jutting chin forward and losing neutral neck position. Teaching Tips and Cues: - Keep elbows straight. - Keep chest up. - Squeeze and hold. Variations and Progressions: - Cable. - Bands. - Lying prone with DB’s.
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COFE Weight Training Manual Back: Straight Arm Pull-Down
Fig. 1: Starting Position
Fig. 2: Ending Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Allows training from a standing position for improved function. - Core Development: Forces the “core” muscles to stabilize the trunk. - Appearance: Great at isolating the Lats (bodybuilders often use this exercise as a finishing movement). Precautions and Potential Contraindications: - Weak core/abdominals. - Balance issues. - Can be difficult for beginners who are learning how to use the Lats to pull. Main Joint Actions & Muscles Used: - Shoulder Extension: Latissimus Dorsi, Posterior Deltoids, Long Head of Triceps Brachii. - Core Stability: Co-contraction of abdominals (especially Rectus Abdominis) and Erector Spinae. Set-Up and Positioning: - Stand in front of a high cable with a medium to long sized straight bar attached to it. - Use a pronated grip shoulder width apart. - Engage the Transverse Abdominis (pull the belly button in). - Keep lower body in an “athletic stance” (knees slightly bent). ROM & Movement Pattern: - The starting position will vary depending on the height of the individual. - Start the movement just below the spot where the weight stack is first engaged. - Keep arms straight (hence the name) and pull the bar down towards the thighs. - The bar should stop just in front on the thighs. - Maintain an upright torso position and a good engagement of the core musculature. Common Problems: - Leaning forward and using the body weight to help cheat the bar down. - Over-involvement of the Rectus Abdominis and a flexion of the spine. - The inability to pull effectively with the Lats. Teaching Tips and Cues: - Chest Up. - Abs tight. - Pull with Lats. - Keep the weight fairly light to learn the technique and how to pull with the Lats. Variations and Progressions: - Forward lean to use more weight and involve the core as a stabilizer. - Rope attachment instead of straight bar.
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COFE Weight Training Manual Back: T-Bar Rows
Fig. 1: Starting Position
Fig. 2: Top Position
Fig. 3: Narrow Grip (variation) Note: BCRPA Weight Training Instructors should NOT be giving exercises to their participants like the TBar Row because it involves unsupported forward flexion. While this is a great exercise, the risk is too high and it should be reserved for experienced Personal Trainers and advanced, regular clients. This exercise is included in this section for educational purposes only.
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Aids in improving posture, functional lifting patterns and muscle balance. - Appearance: Develops upper back. Precautions and Potential Contraindications: - Tight hamstrings. - Lower back problems. - Someone who does not have regular supervision by a qualified Personal Trainer. - Trainees who have not mastered the proper bent-over lifting mechanics. - Those unfamiliar with Scapular retraction. Main Joint Actions & Muscles Used: - Scapular Retraction: Mid Trapezius and Rhomboids. - Shoulder Extension: Latissimus Dorsi, Triceps (long head) and Posterior Deltoid. (There is more focus on the Lats with the elbows by the sides.) - Elbow Flexion: Biceps Brachii, Brachialis and Brachioradialis. Variations and Progressions: - Grip: Forearm Flexors. - Spine Stability: Erector Spinae. Set-Up and Positioning: - Stand on the platform, just far enough away from the bar that it does not hit the knees or the shins on the way up. - Use a dead lift motion to get the weight up and prepare to start. - Bend forward at the hips while keeping the spine in a neutral and the TA engaged. - Lean forward as far as possible while maintaining the neutral spine position. - Grip bar slightly wider than shoulder width. - Retract and depress the Scapula. - Keep chest pushed out to prevent flexion of the thoracic vertebrae. ROM & Movement Pattern: - Retract and depress the shoulder blades. - Pull elbows up as high as possible. - Don’t let elbows move in or out. Common Problems: - Rounded back. - Not leaning forward enough. - Head dropping. - Moving trunk. - Pulling with Biceps. - Rounded shoulders. Teaching Tips and Cues: - Stretch hamstrings. - Get into neutral spine position and be able to bend from the hips. - Chest up, Set shoulder blades. - Imagine strings on the elbows that are pulling them back. Variations and Progressions: - Grip: pronated, supinated, width
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COFE Weight Training Manual Legs: Leg Press
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Machine Leg Press (bottom)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Minimal, but better than leg extension. - Appearance: Develops the quads, glutes and inner thighs all in one movement and it’s easy to learn. Comes in different styles: Machine, 45˚ Leg Press.
Precautions and Potential Contraindications: 45˚ Leg Press: - May stress the lower back more. - It is not recommended for individuals with high blood pressure. - Requires sufficient strength to load plates on and off. - Requires sufficient ankle ROM to keep the heel flat on the platform. - May be uncomfortable for individuals who have large abdomens. - Trainees must ensure proper knowledge for the set and release of the safety handles. Lying Leg Press: - May stress the knees more. - May be difficult for some people to get in and out of. - May cause pain and discomfort for neck and shoulder conditions.
Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris. - Hip Extension: Gluteus Maximus, Adductors.
Set-Up and Positioning: -
Neutral spine. Head on the bench (if comfortable). Feet approximately shoulder width apart. Feet high enough up the platform so knees aren’t moving past toes. Toes turned slightly out. Extend the hips and knees and unhook the safety hooks.
ROM & Movement Pattern: - Descend until knees are at approximately 60-90˚ of flexion. Note: Do not go down beyond the point where natural hip flexion has been reached. - Continuing the descent will posteriorly rotate the pelvis and pull on the lower back. - Extend, but do not lock knees at the top. Avoid resting in this position. - Maintain a neutral spine throughout the movement. - Make sure safety hooks are in place before the weight is down at the end of the set. Common Problems: - Locking knees or bringing them in at the top. - Going down too deep, losing neutral spine position. - Bouncing at the bottom. - Heels come off the platform (more common in the 45˚ Leg Press). - Improper foot placement. Teaching Tips and Cues: - Mark individual natural ROM for the leg press. - Press with the heels and the balls of the feet. Variations and Progressions: - Lying Leg Press. - 45˚ Leg Press. - Hack Squats, Squats.
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COFE Weight Training Manual Legs: Barbell Back Squat
Fig. 1: Starting Position
Fig. 2: Bottom Position
Fig. 3: Front View Note: This exercise is very high risk and should not be implemented into an exercise program without extensive training and technique refinement.
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: A natural, daily movement. - Appearance: Develops the Quads and Glutes. - Bodybuilding: Increases testosterone. - Athletic conditioning: Provides foundational strength and movement for more advanced exercises.
Precautions and Potential Contraindications: - Certain knee and low back problems. Check with the appropriate health care professional before attempting this exercise. - Lack of on-going highly qualified training instruction. - The inability to bend forward at the hips while maintaining neutral spine position. - Shoulder, hip or ankle ROM limitations. - Lack of safety equipment (e.g. Power Rack).
Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris - Hip Extension: Gluteus Maximus, Adductors. - Trunk Stability: Erector Spinae, Abdominals (especially TA)
Note: While the hamstrings help to stabilize the knees, they are not significantly involved as a prime or assistive mover during the back squat (Wright, Delong & Gehlsen, 1999), (Tesch, 1999). Set-Up and Positioning: - Power Rack Position: Top pins should be set so bar is at mid chest height. Safety bars set 12” below the bottom position of the individual’s natural squat depth. - Bar Position: (for High Bar Back Squat) Bar should be below the 7th cervical vertebrae and sit on the top part (spine) of the Scapula. - Stance: Feet shoulder width apart or slightly wider. Toes straight ahead or turned out slightly (11 and 1 o’clock). Heels should be on the ground. - Torso: Neutral spine position with chest up and TA engaged. Retract and depress the Scapula.
ROM & Movement Pattern: - Motion: It’s like sitting back into a chair. Hip and knee joints should move at the same rate. Knees should track over the toes (not move in or out from a front view. - Depth: An individual should stay above the depth where the form breaks (as listed below in common problems) and there is no bad pain. - Do not lock the knees out at the top.
Common Problems: - Knees: Going past the toes (side view) or moving in or out (front view). - Torso: Rounding the back or excessive forward leaning or shifting of body weight onto the strong leg. - Ankles: Coming off the ground (weight should be in the middle of the ankle, rolling in or out.
Teaching Tips and Cues: - Try getting up from a chair without using the arms or squatting in front of a wall without weights. - Chest up, belly in, butt out, sit back. Variations and Progressions: - Front Squat, DB Squat, Trap Bar Squat.
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COFE Weight Training Manual Legs: Front Squat
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Bar Option #2: Crossed Arms Note: This exercise is very high risk and should not be implemented into an exercise program without extensive training and technique refinement.
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: A natural, daily movement. - Appearance: Develops the Quads and Glutes. - Bodybuilding: Increases Testosterone. - Athletic conditioning: Provides foundational strength and movement for more advanced exercises (e.g. Power Cleans). The front squat may be an easier bar position for individuals with shoulder ROM restrictions.
Precautions and Potential Contraindications: - Certain knee and low back problems. Check with the appropriate health care professional before attempting this exercise. - Weak thoracic extensors. - Lack of on-going highly qualified training instruction. - The inability to bend forward at the hips while maintaining neutral spine position. - Hip or ankle ROM limitations. - Lack of safety equipment (e.g. Power Rack). - Some may find the bar position uncomfortable. - Wrist injuries or limited ROM.
Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris. - Hip Extension: Gluteus Maximus, Adductors. - Trunk Stability: Erector Spinae, Abdominals (especially TA). Note: MRI research shows very similar muscle activation in the thighs when compared to the Back Squat (Brooks, 2002).
Set-Up and Positioning: - Power Rack Position: Top pins should be set so bar is at mid chest height. Safety bars set 12” below the bottom position of the individual’s natural squat depth.
- Bar Position Option #1: Clean position. In this position, the bar sits on the Clavicles and the Anterior Deltoids. The bar is held on top of the finger tips and the elbows are held high to keep the bar from moving forward. - Bar Position Option #2: Cross Arms. In this position, the bar sits on the Clavicles and the Anterior Deltoids. The arms are crossed and the finger tips rest on the front and the top of the bar to keep it from moving forward. - Stance: Feet shoulder width apart or slightly wider. Toes straight ahead or turned out slightly (11 and 1 o’clock). - Torso: Neutral spine position with chest up and TA engaged. Retract and depress the Scapula. ROM & Movement Pattern: - See Barbell Back Squat for information. Common Problems: - Trying to hold the bar in the hands instead of resting it on the shoulders. - Having the elbows drop and the bar move forward. - See Barbell Back Squat for more information. Teaching Tips and Cues: - Elbows up and regular squatting cues. Variations and Progressions: - Barbell Back Squat, DB Squat, Trap Bar Squat.
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COFE Weight Training Manual Legs: Lunges
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Front View
Exercise Benefits & Selling Features:
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COFE Weight Training Manual - Functional: Improves balance and stability and allows an individual to focus on each leg independently. - Appearance: Tones and shapes the butt and thighs. - Overall: This exercise is useful in many work and sporting environments. It is very adaptable to many different movement patterns. Height and leg length are less of an issue than they are with squatting movements. Precautions and Potential Contraindications: - Balance issues. - Tight Rectus Femoris and or illiopsoas. - Some knee, low back and hip problems. Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris - Hip Extension: Gluteus Maximus, Adductors. Note: Contrary to popular belief, MRI research shows that the hamstring group receives very little stimulation during the Lunge (Tesch, 1999). Set-Up and Positioning: - Hold DB’s at the sides at arms length. ROM & Movement Pattern: - Step in the desired direction (forward, backward, walking and oblique angle). - Come straight down until the back knee is just above the ground and the front thigh is approx. parallel to the floor. - Keep the torso upright and the TA engaged. Common Problems: - Not taking a big enough step which causes the knee to travel past the toes in the decent. - Pushing up with the support leg. - Leaning forward. - Shuffling the foot on the way up. Teaching Tips and Cues: - Torso upright. - Focus on not using the support leg to help. Variations and Progressions: - Barbell. - Forward, Reverse, Walking, Oblique Lunges, Plyometrics Lunges, Step-ups. - Many people who are not used to lunges should start with the Split Squat. This movement is the same as a lunge, except that the feet stay in place. To perform the Split Squat, set the feet up in the position shown in Fig. 2 and move the body up and down using the front leg to do the work and the rear leg for support. At the end of the set, rest for a moment and switch legs. Note: DB’s are preferred to a BB for this exercise as they can be safely dropped if there is a loss of balance.
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COFE Weight Training Manual Legs: Step-Ups
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Step-Ups to the Side (variation)
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COFE Weight Training Manual
Exercise Benefits & Selling Features: - Functional: Improves balance and stability and allows an individual to focus on each leg independently. - Appearance: Tones and shapes the butt and thighs. - Overall: This exercise is useful in many work and sporting environments. It is very adaptable to many different movement patterns. Height and leg length are less of an issue than they are with squatting movements. Precautions and Potential Contraindications: - Balance issues. - Some knee, low back and hip problems. Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris - Hip Extension: Gluteus Maximus, Adductors. Set-Up and Positioning: - Hold DB’s at the sides at arms length. - Stand in front of a sturdy step. ROM & Movement Pattern: - Stand in front of a step at the desired height. - Put one foot up on the step. - Shift the weight forward onto that foot and extend the hip and knee. - Stand up on the step and bring the back leg up onto the step. - Lower down to ground and repeat with the other leg. Common Problems: - Pushing up with the support leg. - Having the hips move laterally. Teaching Tips and Cues: - Torso upright. - Focus on pushing with the leg on the step. - Keep hips level. Variations and Progressions: - Barbell. - Step Height. - Plyometric Step-Up. - Side Step-Ups, Side Cross-Over Step-Ups. - Lunges. Note: DB’s are preferred to BB for this exercise as they can be safely dropped if there is a loss of balance.
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COFE Weight Training Manual Legs: Dead-Lifts
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Set-Up (with alternate grip) Note: This exercise is very high risk and should not be performed or implemented into and exercise program without extensive training and technique refinement.
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COFE Weight Training Manual Exercise Benefits & Selling Features: -
Functional: A natural, daily movement. Appearance: Develops the Quads, Glutes and Upper Back. Bodybuilding: Increases Testosterone. Athletic Conditioning: Provides foundational strength and movement for more advanced exercises.
Precautions and Potential Contraindications: - Certain knee and low back conditions. Check with appropriate health professional before doing this exercise. - Lack of on-going highly qualified training instruction. - The inability to bend forward at the hips while maintaining a neutral spine position. - Hip or ankle ROM limitations. - Lack of sufficient grip strength.
Main Joint Actions & Muscles Used: -
Knee Extension: Quadriceps Femoris Hip Extension: Gluteus Maximus, Adductors. Trunk Stability: Erector Spinae, Abdominals (especially TA). Shoulder Girdle Stability: Mid and Upper Trapezius, Rhomboids.
Set-Up and Positioning: - Grip: Shoulder width or slightly wider to be just outside of the legs. Pronated is preferred unless maximal or (near maximal loads) are used. In this case, an alternate grip is preferred. Note for Alternate Grip: When using an alternate grip, it is recommended that the non-dominate hand be placed in a supinated position. This has been shown to decrease the risk of injury to the Bicep Brachii tendon (Wathen, 1997). - Stance: Feet shoulder width apart or slightly wider. Toes straight ahead or turned out slightly (11 and 1 o’clock). - Torso: Neutral spine position with chest up and TA engaged. Be sure to retract and depress the Scapula.
ROM & Movement Pattern: - Motion: The concentric motion of the squat. Ensure that both hip and knee extension occurs at the same rate. Knees should track over toes (not move in or out from a front view). - Go up and down in the same motion maintaining a neutral spine position with the TA engaged. - Avoid locking the knees and hyper-extending the trunk at the top of the movement unless training for Power-lifting competition. - Trainees who cannot maintain a neutral spine throughout the movement would benefit from using the power rack to reduce the ROM at the bottom.
Common Problems: - Hips rising before the shoulders. - Knees moving in and out (front view). - Torso: Rounding of the back or excessive forward lean. Rounding or slumping of the shoulders.
Teaching Tips and Cues: - Chest up, belly in and butt out.
Variations and Progressions: - DB Squat/Dead-lifts. - Trap Bar Squat. - Sumo Dead-lifts.
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COFE Weight Training Manual Legs: Sumo Dead-Lifts
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Starting Position (front view) Note: This exercise is very high risk and should not be performed or implemented into and exercise program without extensive training and technique refinement.
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COFE Weight Training Manual Sumo vs. Regular/Conventional Dead-lifts: In Sumo Dead-lifts, a narrower grip is used with a wider stance. The arms are inside of the knees. This version of the dead-lift is often preferred for taller lifters as it allows the torso to be more upright and makes the knees less of an obstacle to clear. Power-lifters sometimes prefer the Sumo version because it allows for a shorter ROM.
Exercise Benefits & Selling Features: -
Functional: A natural, daily movement. Appearance: Develops the Quads, Glutes and Upper Back. Bodybuilding: Increases Testosterone. Athletic Conditioning: Provides foundational strength and movement for more advanced exercises.
Precautions and Potential Contraindications: - Certain knee and low back conditions. Check with appropriate health professional before doing this exercise. - Lack of on-going highly qualified training instruction. - The inability to bend forward at the hips while maintaining a neutral spine position. - Adductor, Hip or ankle ROM limitations. - Lack of sufficient grip strength.
Main Joint Actions & Muscles Used: -
Knee Extension: Quadriceps Femoris Hip Extension: Gluteus Maximus, Adductors. Trunk Stability: Erector Spinae, Core Abdominals. Shoulder Girdle Stability: Mid and Upper Trapezius, Rhomboids.
Set-Up and Positioning: - Grip: Shoulder width or slightly wider to be just outside of the legs. Pronated is preferred unless maximal or (near maximal loads) are used. In this case, an alternate grip is preferred.
Note for Alternate Grip: When using an alternate grip, it is recommended that the non-dominate hand be placed in a supinated position. This has been shown to decrease the risk of injury to the Bicep Brachii tendon (Wathen, 1997). - Stance: Feet wise, toes turned out. - Torso: Neutral spine position with chest up and TA engaged. Be sure to retract and depress the Scapula.
ROM & Movement Pattern: - Motion: See Squat and Dead-Lift for more information. Go up and down in the same motion with neutral spine position and TA engagement. Unless power-lifting, avoid excessive lock-out at the top. Use a power rack if proper technique cannot be maintained when lifting from the floor.
Common Problems: - Hips rising before the shoulders. - Knees moving in and out (front view). - Rounding or slumping of the shoulders.
Teaching Tips and Cues: - Chest up, belly in, butt out and knees out.
Variations and Progressions: - DB Squat/Dead-lifts. - Trap Bar Squat/Dead-lifts. - Dead-lifts.
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COFE Weight Training Manual Legs: Dumbbell Squat/Dead-Lift
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Trap Bar Dead-Lift (alternative) Note: This exercise is very high risk and should not be performed or implemented into and exercise program without extensive training and technique refinement.
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: A natural, daily movement for work or sports environment. - Appearance: Develops the Quads, Glutes and Upper Back. - Bodybuilding: Increases Testosterone. Precautions and Potential Contraindications: - Certain knee and low back conditions. Check with appropriate health professional before doing this exercise. - Lack of on-going highly qualified training instruction. - The inability to bend forward at the hips while maintaining a neutral spine position. - Hip or ankle ROM limitations. - Lack of sufficient grip strength. Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris. - Hip Extension: Gluteus Maximus, Adductors. - Trunk Stability: Erector Spinae, Core Abdominals (especially TA). - Shoulder Girdle Stability: Mid and Upper Trapezius, Rhomboids. - Gripping: Forearm Flexors. Set-Up and Positioning: - Grip: Lifter should hold DB’s at his/her side. - Stance: Feet shoulder width apart or slightly wider. Toes straight ahead or turned out slightly (11 and 1 o’clock). - Torso: Neutral spine position with chest up and TA engaged. Be sure to retract and depress the Scapula. ROM & Movement Pattern: - Motion: The concentric motion of a squat. Ensure that the hip and knee extension occurs at the same rate. Knees should track over toes (not move in or out from front view). - It is best to take the DB’s from a rack instead of picking them up off of the floor, which is hard on the lower back. - Go up and down in the same motion maintaining a neutral spine position with TA engagement. - Avoid excessive lock-out at the top with hip or knees. Common Problems: - Hips rising before the shoulders. - Knees moving in and out (front view). - Rounding or slumping of the shoulders. - Rounding of the back or excessive forward lean and loss of TA activation. Teaching Tips and Cues: - Chest up, belly in, butt out. - See Squats for additional teaching tips. Variations and Progressions: - Regular and Sumo Dead-Lifts. - Squats. - Trap Bar Dead-Lifts/Squats (easier with heavy weights).
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COFE Weight Training Manual
Legs: Hack Squat
Fig. 1: Top Position
Fig. 2: Bottom Position
Fig. 3: Machine (Lying) Leg Press
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COFE Weight Training Manual
Exercise Benefits & Selling Features: - Functional: Minimal, but better than leg extensions. It is a closed-chain, multi-joint exercise that is easy to learn. - Appearance: Develops the Quads, Glutes. Precautions and Potential Contraindications: - Requires sufficient strength to load plates on and off of bar. - Places more stress on the knees than regular Squats and may be contraindicated for some knee conditions. - May cause pain and discomfort for individuals with neck and shoulder conditions. Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris. - Hip Extension: Gluteus Maximus, Adductors. Set-Up and Positioning: - Adjust the foot platform (if adjustable) to approximately 90˚ from the angle the machine moves in. - Place head on bench (if comfortable). - Position feet approximately shoulder width apart and place them high enough up the platform so that the knees aren’t moving past the toes. - Turn toes slightly outward. - Extend the hips and knees and unhook the safety hooks. ROM & Movement Pattern: - Maintain a neutral spine throughout the movement. - Descend until knees are approximately 60-90˚ of flexion. - Extend, but do not lock knees at the top (avoid resting in this position). - Make sure safety hooks are in place before the weight is down at the end of the set. Common Problems: - Locking knees at top. - Going down too deep. - Bouncing at the bottom. - Heels coming off the platform. - Improper foot placement. Teaching Tips and Cues: - Mark individual ROM. - Press with the heels and the balls of the feet. Variations and Progressions: - Lying Leg Press. - 45˚ Leg Press. - Squats.
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COFE Weight Training Manual Legs: Leg Extension
Fig. 1: Starting Position (90˚ Knee Flexion)
Fig. 2: Ending Position
Fig. 3: Knees Inline with Machine Axis
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Not really, but may help with rehab and strengthening. - Appearance: Toning, shaping, Quad Isolation (i.e. bodybuilding). Precautions and Potential Contraindications: - People with knee problems (especially ACL) due to sheering force. - Individuals with very tight hamstrings. Main Joint Actions & Muscles Used: - Knee Extension: Quadriceps Femoris. All four Quadriceps heads are activated significantly. Note: Avoid turning the knees in or out as this places excessive stress on the knee joint. MRI research shows effective Vastus Medialis and Vastus Lateralis activation with the knees straight (Tesch, 1999). Set-Up and Positioning: - Seat: Adjust back rest so the knee joints and machine axis rotate in the same line. - Leg Pad: If possible, adjust to sit just above the ankle. Adjust to clients comfort, flexibility and natural ROM. Make sure the thighs aren’t twisting in or out. ROM & Movement Pattern: - Start at 90˚ knee flexion. - Extend knees. This exercise has traditionally been done with the knees fully extended. This has been proven to place excessive sheer force on the knee. By stopping the ROM at about 10-15˚ before full extension, this sheer force is greatly reduced (Brooks, 2002). (See Fig. 2) - Use the machine handles to hold the upper body down on the seat. Common Problems: - Fast, jerky movements. - Turning toes in or out to hit different parts of the Quad (ineffective and increases stress on the medial and lateral knee ligaments). - Upper body coming off of the seat. Teaching Tips and Cues: - Slow and controlled movement. Variations and Progressions: - Leg extension with a pause at the top. - Unilateral leg extension.
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COFE Weight Training Manual Legs: Seated Leg Curl
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Knees Inline with Machine Axis
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Although this exercise is an isolating machine movement, Hamstring strengthening is vital for optimal leg function and knee stabilization. Many people (sedentary and athletes) have stronger Quadriceps than Hamstrings and would benefit from direct Hamstring training to help balance muscles at the knee joint. - Appearance: Toning, shaping, Hamstring isolation. Precautions and Potential Contraindications: - May aggravate low back problems. - Difficult for people with tight Hamstring muscles as they can pull on the pelvis, causing posterior pelvic rotation and potential strain on the lower back. This can be accommodated for by not coming up too high during the exercise. Main Joint Actions & Muscles Used: - Knee Flexion: Hamstring Group: Semitendinosus and Semimembranosus. MRI research shows little activation of the Biceps Femoris during the Seated Leg Curl (Check 1998). There is some assistance from the Gastrocnemius, but this should be minimal. Set-Up and Positioning: - If adjustable, set the leg pad so it will be on the Achilles Tendon (just above the shoe). - Adjust the seat back rest so that the knees are in line with the axis of rotation when sitting on the seat. - Sit upright and maintain a neutral spine position. - Most Seated Leg Curl Machines have the leg starting too high which can hyperextend the knee or pull on the hips and lower back. Use the handles provided or pre-set the machine so that the leg pad starts in a lower, safer position. ROM & Movement Pattern: - Start with the knees slightly bent. - End at 90˚ (or slightly greater) knee flexion. Note: Don’t come up to the point where the knee is hyper-extended or the hamstrings are pulling on the pelvis and lower back. Common Problems: - Arching lower back. - Fast, Jerky movements. - Coming up too high. - Hips sliding forward in the seat. Teaching Tips and Cues: - Slow and controlled. - Use handles to keep the hips pushed back into the seat. - Look to minimize Gastrocnemius involvement. Some individuals feel less Gastrocnemius by keeping their feet relaxed during the leg curls. Others feel less Gastrocnemius by dorsi-flexing their ankles. It is best to experiment with each individual and see what work best for that person. Variations and Progressions: - Lying, Standing, Unilateral, Ball Leg Curls.
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COFE Weight Training Manual Legs: Standing Leg Curl (Cable or Machine)
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Machine (alternative)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Although this exercise is an isolating machine movement, Hamstring strengthening is vital for optimal leg function and knee stabilization. Many people (sedentary and athletes) have stronger Quadriceps than Hamstrings and would benefit from direct Hamstring training to help balance muscles at the knee joint. - Appearance: Toning, shaping, Hamstring isolation. - Lateral Balancing: Training each Hamstring muscle separately will ensure that one is not “taking over” for the other during a double leg curling exercise. This will prevent left-to-right imbalances. Precautions and Potential Contraindications: - May aggravate low back problems. - Challenging to keep hips square and may aggravate some SI (sacroiliac) problems. Main Joint Actions & Muscles Used: - Knee Flexion: Hamstring Group: Semitendinosus, Semimembranosus and Biceps Femoris. There is also some assistance from the Gastrocnemius, but this should be minimal. - The cable version of this exercise forces knee stabilization (through contraction of Gluteus Maximus and Hamstrings for hip extensions). Set-Up and Positioning: Machine Version: - Put the leg up against the pad so the knee is in line with the axis of rotation. - Hold onto the handles or lean on the pads (depending on machine design). - Make sure the hips are square and level. Cable Version: - Attach an ankle strap attachment to a low pulley on a cable system. - Place the opposite foot on a small step or board (just high enough so the moving foot will not drag on the ground). - Keep the knee of the exercising leg still. It will typically want to move forward during the curling motion. - Hold onto the handle or post of the cable unit. - Keep the pelvis straight and level. ROM & Movement Pattern: - Flex the knee as high as it will go naturally without tipping the pelvis anteriorly. – Come down to the point where there is just a slight bend in the knee (avoid hyperextension of the knee joint). Common Problems: - Arching lower back and/or twisting of the hips. Teaching Tips and Cues: - Slow and controlled. - Look to minimize Gastrocnemius involvement with the foot relaxed or dorsi-flexed – which ever position is best for the individual. Variations and Progressions: - Standing Cable Leg Curl, Lying and Ball Leg Curls.
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COFE Weight Training Manual Legs: Lying Leg Curls
Fig. 1: Starting Position
Fig. 2: Ending Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Although this exercise is an isolating machine movement, hamstring strengthening is vital for optimal leg function and knee stabilization. Many people (sedentary and athletes) have stronger Quadriceps than Hamstrings and would benefit from direct Hamstring training to help balance muscles at the knee joint. - Appearance: Toning, shaping, Hamstring isolation.
Precautions and Potential Contraindications: - May aggravate low back problems. - Difficult for people with tight Rectus Femoris and or Illopsoas as it causes an anterior pelvic tilt, arching of the lower back and a raising of the hips off the bench pad. - Not recommended for cardiovascular problems and/or blood pressure issues as the head is often lower than the heart. - Obesity, pregnancy, breast implant or any other condition which would contraindicate being in a prone position.
Main Joint Actions & Muscles Used: - Knee Flexion: Hamstring Group: Semitendinosus, Semimembranosus and Biceps Femoris. There is also some assistance from the Gastrocnemius, but this should be minimal.
Set-Up and Positioning: - If adjustable, set the leg pad so it will be on the Achilles Tendon (just above the shoe). - Lie on the bench so the knee joint is in line with the machine axis of rotation. - Keep the head and neck in a neutral position (looking at the bench without pressing the face into the pad. - Grasp the handles below the bench.
ROM & Movement Pattern: - Start with the knees slightly bent. - Generally end at 90˚ knee flexion. Note: Lie on bench and without using the leg pad, flex the knees. See how far the knees can be flexed before the lower back starts to arch. This represents the natural ROM for an individual until further flexibility work on the Rectus Femoris and Illiopsoas is done. This will allow for greater ROM.
Common Problems: -
Arching lower back. Fast, jerky movements. Head twisted to the side, looking forward or pressed down into the pad. Moving the spine out of neutral during the exercise is not recommended and can lead to neck problems.
Teaching Tips and Cues: - Slow and controlled. - Stabilize the pelvis by keeping tension on the lower abdominals. - Look to minimize Gastrocnemius involvement. Some individuals feel less Gastrocnemius by keeping their feet relaxed during the leg curls. Others feel less Gastrocnemius by dorsi-flexing their ankles. It is best to experiment with each individual and see what work best for that person.
Variations and Progressions: Seated, Standing, Unilateral, Ball Leg Curls.
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COFE Weight Training Manual Legs: Ball Leg Curl
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: 1-Leg Ball Curl (advanced)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Functional: Hamstring strengthening is vital for optimal leg function and knee stabilization. Many people (sedentary and athletes) have stronger Quadriceps than Hamstrings and would benefit from direct Hamstring training to help balance muscles at the knee joint. Ball Leg Curls force the Hamstrings to perform their dual functions (hip extension and knee flexion) at the same time, which is very similar to the running motion. The use of the Swiss Ball provides an unstable surface which facilitates balance and stabilization training. - Appearance: Toning, shaping, Hamstring isolation. Precautions and Potential Contraindications: - Not recommended for individuals with hypertension or other cardiovascular disorders as it puts the head lower than the heart. - Not recommended for individuals with neck problems without proper clearance from an appropriate health care professional. - May aggravate certain back conditions. - Balance and stability issues. Main Joint Actions & Muscles Used: - Knee Flexion: Hamstring Group: Semitendinosus, Semimembranosus and Biceps Femoris. There is also some assistance from the Gastrocnemius, but this should be minimal. - Hip Extension: Hamstrings and Gluteus Maximus. Set-Up and Positioning: - Lie on a mat with feet on top of a Swiss Ball. The back of the heels and the Achilles Tendon should be touching the ball. - Arms should be out to the sides for balance. - Activate the core musculature to stabilize the trunk. - Lift the hips up so the body is in a straight line. - Make sure the body weight is on the shoulders and not on the head and neck. ROM & Movement Pattern: - Form the starting position (explained above) and flex the knees. - As the knees are flexed, the foot will shift so the soles of the feet are on top of the ball in the fully flexed position. - Try to keep the hips extended as the knees are flexed. Common Problems: - Pushing the head into the mat. - Starting with the feet more on the edge of the ball and too far away from the body. - Letting the hips drop as the knees are flexed (acceptable for individuals new to the exercise). - Having the body or feet shift laterally as the knees are flexed (both need to be kept in alignment. Teaching Tips and Cues: - Slow and controlled. Keep the core tight and bum up. Variations and Progressions: - Lying, Seated, Standing Leg Curls. - Progression: Bum down curls bum up curls single leg Ball Leg Curls.
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COFE Weight Training Manual Legs: Stiff Legged Dead-Lift
Fig. 1: Starting Position
Fig. 2: Ending Position
Fig. 3: Maintaining Neutral Spine Note: This exercise is very high risk and should not be implemented into an exercise program without extensive training and technique refinement. Exercise Name Note: Although this exercise is traditionally named: Stiff-Legged Dead-Lift, it should be performed with the knees slightly bent. For this reason, some people are starting to call this exercise the SoftKnee Dead-Lift. This is to emphasize that the knees should not be locked or hyperextended.
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Exercise Benefits & Selling Features: - Functional: Teaches functional lifting patterns when traditional lifting with the knees bent in a squat position is not possible (e.g. getting stuff out of the trunk of a car). This is one a few Hamstring exercises that can be done without a machine. - Appearance: Develops Hamstrings and Glutes. Precautions and Potential Contraindications: - Lower back conditions. - Weak Grip. - People who are unable to bend at the hips without flexing the trunk. Main Joint Actions & Muscles Used: - Hip Extension: Hamstrings (Semitendinosus, Semimembranosus and Biceps Femoris), Gluteus Maximus, Adductors. - Stabilization: Erector Spinae, Mid and Upper Trapezius, Rhomboids and Forearm Flexors. Set-Up and Positioning: - Feet - hip to shoulder width apart with knees slightly bent. - Maintain a neutral spine and neck position. - Chest up and out, shoulders down and back. Grip: Use pronated grip if possible. Take the bar from the rack or use a regular deadlift to pick the bar up and into the start position. ROM & Movement Pattern: - Begin by standing, holding the bar at arms length. - Slowly bend forward at the hips. - ROM will depend on Hamstring length. - Stay above the point where the back starts to round. Common Problems: - Lock knees and rounded back (upper and lower) - Going down too far and bouncing out at the bottom. - Hyper-extending the neck. - standing on a box. Teaching Tips and Cues: - Practice bending at the hips while keeping the spine in neutral. Placing a doweling on the spine can help show when the back starts to round (Fig 3). Use no weight (just a stick) to get the client comfortable with the form. Find the spot where the lower back starts to round and stay above that spot. Variations and Progressions: - Dumbbells.
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COFE Weight Training Manual Legs: Machine Adduction/Abduction
Fig. 1: Adduction Starting Position
Fig. 2: Adduction Ending Position
Fig. 3: 1-Foot Balancing (advanced)
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COFE Weight Training Manual Exercise Benefits & Selling Features: - May be appropriate introductory exercise for beginners. - Effectively targets the inner and outer thighs. - Easy to perform. - Puts less stress on the knees than performing inner/outer thigh work with a cable and ankle strap. Precautions and Potential Contraindications: - Not to be used as an attempt to spot reduce the inner/outer thigh. - Adductors are trained very intensely with Lunges and Leg Presses so additional work may not be necessary (Tesch, 1999). - Pulled Groin. - Some hip conditions. - Not that functional. Main Joint Actions & Muscles Used: - Adduction: Adductors (inner thighs). - Abduction: Abductors (outer thighs). Set-Up and Positioning: - Inner Thigh: Turn the pads so the soft part faces out. Adjust the machine starting spot as wide as is comfortable without going beyond ones natural ROM. - Outer Thigh: Turn the pads so that the soft part faces in. Adjust the machine starting spot so there is tension to push out against. - Both: Make sure the hips are in line with the machine’s axis of rotation. ROM & Movement Pattern: - Inner Thigh: Squeeze the leg pads together. Pause briefly and return to the starting position stopping just short of where the weight stack touches. - Outer Thigh: Push the leg pads apart. Pause briefly and return to the starting position stopping just short of where the weight stack touches. Common Problems: - Overuse. - Going back too far (beyond the natural ROM). Teaching Tips and Cues: - Stay within comfortable ROM. Variations and Progressions: - Cable Adduction and Abduction. - Inner Thigh: Lunges or Leg Presses. - Outer Thigh: 1-Leg Balancing (floor or Bosu™).
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COFE Weight Training Manual Legs: Standing Dumbbell Calf Raises
Fig. 1: Bottom Position (holding bench)
Fig. 2: Top Position
Fig. 3: 2-Foot Beginner Option
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COFE Weight Training Manual Exercise Benefits & Selling Features: - Develops the Calves. - Allows for isolation of one calf muscle at a time – this is especially valuable if one calf muscle is stronger than the other. - Quick and simple to perform. Precautions and Potential Contraindications: - Individuals with weakness in their core musculature and/or Gluteus Medius and Minimus which prevents proper trunk and pelvic stability. - Insufficient grip strength to hold onto the DB’s. - Balance Issues. - Can become awkward with heavier weights. - This exercise is easy to go beyond the natural ROM and overstretch the calves. Main Joint Actions & Muscles Used: - Plantar Flexion: Gastrocnemius and Soleus. Set-Up and Positioning: - Stand on the step or platform on the ball of the foot. - Use one hand to hold onto a sturdy object and the other to hold the dumbbell. - Activate the TA to support the lower back and the Gluteus Medius and Minimus to stabilize the pelvis. ROM & Movement Pattern: - Go up onto the ball of the foot as far as is comfortable. - Slowly lower the body and allow the ankle to come into a neutral Dorsi Flexion. - Keep the foot twisting and the ankle from rolling in or out. Common Problems: - Feet Slipping. - Ankles rolling in or out. - Hips tilting laterally. - Lack of core musculature activation to support and stabilize the spine. Teaching Tips and Cues: - It is common for the feet to slip. When this happens, stop and reposition the feet and then continue with the set. - Push with the balls of the feet. - Do not cheat by bending and straightening the knees. Variations and Progressions: - Double Leg Single Leg Single Leg with Dumbbell. - Calf Press on Leg Press or Standing Machine Calf Raises.
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COFE Weight Training Manual Legs: Calf Press on Leg Press
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Start and Stop Position
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Exercise Benefits & Selling Features: Virtually no spinal compression. Easily allows the use of heavy weights. Develops the Calves. Precautions& Potential Contraindications: Can be trick to start and stop. Other contraindications listed under Leg Press. This exercise is easy to go beyond the natural ROM and overstretch the calves. Main Join Actions & Muscles Used: Plantar Flexion: Gastrocnemius & Soleus. Set-Up & Positioning: Adjust the seat to a comfortable incline that is secure while pressing and comfortable during the start and stop phase (this is usually in the middle position of most 458 Leg Press machines). Start with feet in Leg Press Position (eg. feet in middle of pad, shoulder width apart). Press the foot platform forward until the knees are almost fully extended. Carefully walk the feet down the platform until the balls of the feet are still on, but not the heel or the arch of the foot. DO NOT release the safeties from the Leg Press machine like one would do during a Leg Press (this will help protect the lifter in the event of the feet slipping off the pad). ROM & Movement Pattern: Slowly bring the weight down and allow the ankles to come into a natural Dorsi Flexion. Press the foot platform up using the balls of the feet. Keep the feet twisting and the ankles from rolling in or out. Keep the knees straight (but not locked or Hyper-extended). At the conclusion of the set, walk the feet back up to the Leg Press position and return the foot platform to its original position. Common Problems: Feet slipping. Ankles rolling in or out. Teaching Tips & Cues: It is common for the feet to slip. When this happens, stop, re-position the feet and then continue with the set. Push with the balls of the feet. Do not cheat by bending and straightening the knees. Variations and Progressions: Single Leg. Standing Machine Calf Raises. Standing DB Calf Raises.
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COFE Weight Training Manual Legs: Standing Machine Calf Raises
Fig. 1: Bottom Position
Fig. 2: Top Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: Develops the calves. Gives the ability to use a lot of weight. Precautions & Potential Contraindications: Note: This exercise is not recommended for most people because of the following reasons: Places high levels of compression on the lower back (not for individuals with spinal problems). Puts a lot of pressure on the shoulder joints. When heavier weights are used, this exercise can leave marks (from broken blood vessels) on the shoulders. This exercise is easy to go beyond the natural ROM and overstretch the calves. Main Joint Actions & Muscles Used: Plantar Flexion: Gastrocnemius & Soleus. Set-Up & Positioning: Adjust the shoulder pads to a height that allows for starting in a ¼ squat position. Place the balls of the feet on the platform. Get into a ¼ squat position with the shoulders under the pads. Activate the TA to support the lower back. Slowly come out of the ¼ squat position until the knees are straight, but not locked or hyper-extended. Hold onto the machine handles for balance. ROM & Movement Pattern: Go up onto the balls of the feet as far as comfortable. Slowly bring the weight down and allow the ankles to come into a natural Dorsi Flexion. Press the foot platform up using the balls of the feet. Keep the feet from twisting and the ankles from rolling in or out. At the conclusion of the set, squat back down into the ¼ squat position so the plates return to the weight stack. Common Problems: Feet slipping. Ankles rolling in or out. Lack of core musculature activation to support the spine. Teaching Tips & Cues: It is common for the feet to slip. When this happens, stop, re-position the feet and then continue with the set. Push with the balls of the feet. Do not cheat by bending and straightening the knees. Variations & Progressions: Single Leg. Calf Press on Leg Press. Standing DB Calf Raises.
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COFE Weight Training Manual Legs: Seated Calf Raise
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: End Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: Easy to do. No pressure on back or shoulders. Effectively takes the Gastrocnemius out of the movement to isolate the Soleus. Precautions & Potential Contraindications: Some knee and ankle conditions. Not as efficient as calf exercise done with a straight leg as these exercises hit both the Gastrocnemius and The Soleus. Main Joint Actions & Muscles Used: Plantar Flexion: Soleus. Set-Up & Positioning: Adjust the pads so the legs can fit under them (this height should have the ankles Dorsi flexed so the trainee can Plantar Flex the ankles to take off the safety hood) Slide the legs under the pads so the pads sit just above the knee joints. Dorsi flex the ankles and remove the safety latch. ROM & Movement Pattern: Plantar Flex the ankles (bring the heels up) as high as possible. Lower the heels as far as they go naturally (do not try to “overstretch” at the bottom). On the last repetition, make sure the safety hook is set in place before starting the eccentric phase of the lift. Common Problems: Shortened ROM. Ankles rolling out. Teaching Tips & Cues: Use full ROM. Squeeze at the top (unless blood pressure or cardiovascular issues). Variations & Progressions: 1-Foot. Standing Calf Raises. Standing DB Heel Raises.
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COFE Weight Training Manual Legs: Toe Raises (Dumbbell, Band or Cable)
Fig. 1: Start Position
Fig. 2: End Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: Appearance: Tones and develops the front of the shin. Helps achieve a more optimal Dorsi Flexion to Plantar Flexion strength ratio for proper functioning. Strengthening the Tibialis Anterior can help in reducing the risk of shin splints (consult an appropriate health care professional if shin splints are suspected). These options provide effective ways for people without specialized equipment to train the Tibialis Anterior. Precautions & Potential Contraindications: Certain ankle injuries. Can damage the tendons and ligament around the ankle if lowered to a position that is outside the natural ROM for an individual. The DB version can be tricky to get in and out of position and challenging to hold between the feet. Main Joint Actions & Muscles Used: Dorsi Flexion: Tibialis Anterior. Set-Up & Positioning: DB’s: Sit on a bench with the heels on the edge. Carefully place a DB between the feet (it is best to have someone place the DB between the trainee’s feet). Band or Cable Option: Sit on the floor in front of an anchored band or cable with an ankle strap. Hook the band or ankle strap onto the foot just in from the toes (make sure it is secure and will not slip off during the set). Pull the foot away so there is tension on the band or so the weight is up from the cable stack. The knee should be flexed to about 458. Hands can be placed at the sides or behind the trainee for balance. ROM & Movement Pattern: Rise the foot or feet as high as possible into Dorsi Flexion. Slowly lower the band or cable (it will want to come down fast and jerky for most individuals new to this exercise). Individuals should not go past their natural ROM in the bottom position. Common Problems: Coming down too far. Not having the DB, Band or Cable secure. Teaching Tips & Cues: Focus raising the toes up. Do not come down too far at the bottom. DB’s: use the flat dumbbells as they provide a bigger area for the feet to hold. With the band or cable option, stop and re-adjust the ankle strap or band if it starts to slip. Variations & Progressions: DB’s, Cables, Bands. Hammer Strength™ Dorsi Flexion Machine.
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COFE Weight Training Manual Legs: Hammer Strength™ Dorsi Flexion Machine
Fig. 1: Standing Position Set-Up
Fig. 2: Bottom Position
Fig. 3: Top Position
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COFE Weight Training Manual Exercise Benefits & Selling Features: Appearance: Tones and develops the front of the shin. Helps achieve a more optimal Dorsi Flexion to Plantar Flexion strength ratio for proper functioning. Strengthening the Tibialis Anterior can help in reducing the risk of shin splints (consult an appropriate health care professional if shin splints are suspected). The Hammer Strength™ Dorsi Flexion machine is one of the easiest and most efficient ways to train the Tibialis Anterior. Precautions & Potential Contraindications: Certain ankle injuries. Balance issues if done standing. Can damage the tendons and ligament around the ankle if lowered to a position that is outside the natural ROM for an individual. Main Joint Actions & Muscles Used: Dorsi Flexion: Tibialis Anterior. Set-Up & Positioning: Standing: Stand with the opposite foot to the side and slightly behind the machine. Hold onto a study object for balance. Slide the foot in until the ankle is lined up with the machine’s axis of rotation. Seated: Bring a seat on another bench in behind the machine. Press down with one foot on the edge of the platform to raise it slightly. Stick the other foot in and then the first foot (be careful not to let the foot Plantar Flex too far and overstretch the ankle). The feet should be slid into the pad until the ankle is in line with the machine’s axis of rotation. ROM & Movement Pattern: Raise the foot or feet as high as possible into Dorsi Flexion. Slowly lower the weight (it will want to come down fast and jerky for most individuals new to this exercise). Individuals should not go past their natural Rom in the bottom position. Seated Option: At the conclusion of the set, one foot should be quickly slid out and pressed on the edge of the platform so the other foot can safely get out without being pulled into excessive plant flexion. Common Problems: Coming down too far. Not having the ankle lined up with the machine’s axis of rotation. Teaching Tips & Cues: Focus raising the toes up more than pushing the heels down. Do not come down too far at the bottom. Variations & Progressions: DB Toe Raises, Cable/Band Toe Raises.
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References for Exercise Techniques: 1. Bomba, T.O., Pasquale, M.D., Cornacchia, L.J. (2003). Serious Strength Training. (2nd Ed.). Windsor, ON: Human Kinetics. 2. Brooks, D. (2002). Effective Strength Training: Analysis & Technique of Upper-Body, Lower-Body, and Trunk Exercises. Windsor, ON: Human Kinetics. 3. Check, P. (1998). Scientific Core Conditioning Correspondence Course. Check Insitute. 4. Tesch, P.A. (1999). Target Bodybuilding, Windsor, ON: Human Kinetics. 5. Wathen, D. (1997). Orthopedic Concerns in Exercise. As presented in: Essentials of Personal Training Symposium. NSCA Certification Commission. 6. Wright, G.A., Delong, T.H. & Gehlsen, G. (1999). Electromyography activity of the hamstrings during performance of the leg curl, stiff-leg deadlift and back squat movements. Journal of Strength and Conditioning Research. 13(2), 168-174.
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COFE Weight Training Manual Chapter 5 Core Conditioning Guidelines Core strength and conditioning is a significant part of most health, fitness and performance training programs. The importance of a strong ‘core’ is well understood by most weight training instructors but it is also important to have a good ‘picture’ of the anatomy, function and training of the core. Specific core exercises are presented at the end of this Chapter.
Functional Anatomy of the Muscles of the Abdominal Wall: (Tortora, 1996)
Transverse Abdominis (TA)
The TA is the deepest abdominal muscle. Body’s “built-in” weight belt.
Origin: Internal surface of ribs 7-12, thoraco-lumbar fascia and iliac crest. Insertion: Xiphoid processes, Linea Alba (the tendon that runs along the middle of the “abs”), pubis. Actions: Aesthetic: pulls the belly in giving a small, “tighter” looking waist. Functional: compresses the abdomen thus causing increased abdominal pressure, decreased load-bearing on the spine and lower back stabilization and support. The Transverse Abdominis can be activated by pulling the belly button in. This is often used in conjunction with the Valsalva Maneuver or Forced Expiration. The spine is not intended to be a load-bearing device. When the TA is activated, the spine acts as an anchor for the fascia (to which the muscles connect) rather than a load-bearing device. TA activation is important when lifting weights and/or load bearing on the spine.
Internal Obliques: Origin: Iliac crest, inguinal ligament and thoracolumbar fascia. Insertion: Cartilage of ribs 8-10 and linea alba (the tendon that runs along the middle of the “abs”). Actions: Contraction of both sides compresses the abdomen.
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Contraction of one side alone (with that side’s external oblique) flexes the trunk laterally. Contraction of one side (with the opposite side’s external oblique) rotates the trunk.
External Obliques: Origin: Inferior 8 ribs. Insertion: Iliac crest and linea alba (the tendon that runs along the middle of the “abs”). Action: Contraction of both sides compresses the abdomen. Contraction of one side alone (with that side’s internal oblique) flexes the trunk laterally. Contraction of one side (with the opposite side’s internal oblique) rotates the trunk.
Rectus Abdominis: Origin: Crest of pubis. Insertion: Cartilage ribs 5-7 and Xiphoid Process. Action: Flexes the trunk. Lower: posteriorly rotates the pelvis. Lower: stabilizes the pelvis when the legs are moving. Compresses the abdomen to aid in defecation, urination, forced expiration and childbirth.
Quadratus Lumborum: Origin: Posterior crest of pubis. Insertion: Inferior border of the 12th rib and transverse processes of L1 to L4. Action: Aids in forced expiration (pulls down on the 12th rib). Aids in deep inspiration (hold the 12th rib to prevent it from lifting). Contraction of one side bends the vertical column laterally.
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COFE Weight Training Manual The Core Conditioning Myth: Spot Reduction When it comes to abdominal training, many people have their abdominal training program rooted in the spot-reduction myth. Spot Reduction is the attempt to use resistance exercise to “burn” or “melt” body fat off certain spots. In an attempt to get the coveted “six pack,” scores of misguided individuals spend countless hours doing crunches getting no results for their efforts. Why Spot Reduction Does NOT Work:
You don’t burn fat when you do resistance exercise. Resistance exercise is anaerobic and, therefore, uses ATP stored in the muscle and glucose for energy. Genetics determines your favourite spot to put fat. Your body gains and looses fat in a systematic way. When a lean person starts to gain weight, the weight goes first to the body’s favourite spot (i.e. stomach or hips). If weight gain continues, extra body fat will slowly start to appear on the outer appendages (arms, legs and eventually hands and feet). When a person loses body fat, the outer appendages “trim down” first and the last place to go is the body’s “favourite spot.” People are most prone to wanting spot reduction exercises as they start losing weight everywhere else, but the “problem area” seems to be lagging behind.
Potential Problems with Attempting Spot Reduction:
No results. Wasting time. Muscle imbalances. Overuse injuries.
A Better Approach:
Use aerobic exercise to burn fat. Use total body weight training to raise the metabolism. Eat properly. Get plenty of sleep and rest. Tell people to be patient. If they are losing body fat, it will eventually have no choice but to come off the “problem spot.” Train your abs in a way that serves a purpose for you.
Core Conditioning Principles: Training Objectives Since spot reduction does not work, what should the abdominal training goals be?
Bodybuilding
Get on a proper training, nutrition and lifestyle program to lose body fat. Hypertrophy the Rectus Abdominis so it shows as one gets lean.
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Train the Transverse Abdominis to hold in the mid-section to help achieve the coveted “V” shape. Train the core to be stable enough to offer support during other exercises.
All Other Forms of Training
Analyze the work or sport environment. Look for: o Rotation o Flexion o Extension o Stability Train the abdominals to stabilize the core and support the lower back to meet the demands of the work or sport environment.
Training Frequency
The abdominals do work every day, but that does not mean that they need to be trained intensely every day. Most people use their legs every day, but few people would (for good reasons) train legs every day. The abdominals are no different than any other muscle group. They need proper recovery time to properly develop. Two to three times per week will work best for most individuals. Doing crunches every day will lead to overtraining and no results. You can train your abs every day if you use a split routine for your abs (i.e. Monday – lower abs; Tuesday – obliques; Wednesday – upper abs).
Exercise Order
Abdominal Training should always take place at the end of the training session or at another time so they are strong and fresh to support the trunk during other exercises. If more than one region of the abdominals is trained during a single workout, train in the following order to ensure proper coordination, recruitment and functioning is: (Check, 1998) 1. Lower Abdominals 2. Obliques 3. Upper Abdominals
Training Variables
Many people fear using weights when doing abdominal training for fear of getting “fat abs.” This is a misconception. This is partly due to bodybuilders who have protruding bellies from weak TA and sometimes drug use. Very few people need worry about over-developing their abdominals – and if it were to happen, all one would have to do is stop training that muscle and the muscle would atrophy. The abdominal muscles are predominantly fast-twitch and respond very well to heavy loads.
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For best results, use a moderate repetition range (i.e. 8-12 reps, 2-3 sets) and enough resistance (body or added weight) to fatigue the muscle in this range.
Note: Be very careful with form. Resist the temptation to let the form get sloppy or increase the resistance too soon. This not only increases the risk for injury, but also the risk for creating dysfunction in the abdominals so they will not work right when they need to.
Training Progression
Gradually increase the resistance as you are able to do so with perfect form. Move from isolation exercise to integration exercises. Gradually move to more explosive movements (only if required by the work or sport environment).
Training Balance
Always do equal number of reps and sets with each rotation movement (unless you are correcting a muscular imbalance). Example: If you do 9 side crunches to the left, do 9 side crunches to the right. Match flexion and extension exercises. Example: if you do 3 sets of 10 reps of ball crunches, do 3 sets of 10 reps of back extensions. Note: Most people do a significantly greater amount of flexion (crunching) movements than they do extension movements.
Upper & Lower Abs?
There is a raging debate on the topic of lower and upper abdominals. From an anatomy standpoint, there is no such thing as upper and lower abdominals. The Rectus Abdominis originates at the pubic crest and the symphysis pubis and inserts into the cartilage of the 5th to 7th ribs and Xiphoid Processes. However … The Rectus Abdominis has 8 sources of nerve innervation (think of it as having 8 brains). This allows it to do more than one function at a time (i.e. lower region stabilizing the pelvis while the upper region is flexing the trunk).
Abdominal Training Notes/Tips Note: Also see the section on abdominal training exercises on the following pages.
Lower Abdominal Training
Most of the typical lower abdominal exercises are too advanced for the people using them. Using these exercises creates dysfunction (the abdominals are
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not trained to work the way they are supposed to) and sheer force (grinding and pulling) on the lower back. Focus initially on coordinating the lower abdominals to stabilize the pelvis as you raise and lower the legs. Set a goal to be able to lower your legs to the ground while maintaining proper TA activation and pelvic stability. Reverse Crunches: Focus first on eliminating the hip movement (isolating the lower abdominals and just rolling the hips up) and then integrating the movements with hip flexion (bending).
Oblique Training
Be careful with the rotation. Consult an appropriate health care professional if you have any spinal injuries or conditions. Focus first on isolation movements and then progress into integration movements. Gradually move into explosive medicine ball work (only if that is necessary for the work or sport environment).
Upper Abdominal Training
Maintain proper head and neck position: chin tucked in and tongue on the roof of the mouth. When possible, choose full ROM (range of motion) exercises (i.e. ball crunches) over partial ROM exercises (i.e. floor crunches). Don’t be afraid to gradually add weight as the exercise gets harder. For better function and abdominal “team work,” focus on maintaining TA activation.
Lower Back Training
Do as many lower back extension exercises as you do stomach flexion exercises. Do not Hyperextend (go too far up). Be clear as to whether the exercise is hip extension with lumbar stability or lumbar extensions with pelvic stability.
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COFE Weight Training Manual Lower Abdominal Coordination
Fig. 1: Heel Lifts
Fig. 2: Heel Slides
Fig. 3: 1-Foot Heel Drops
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COFE Weight Training Manual Exercise Benefits & Selling Features: Increases the muscle tone of the Lower Abdominal region (a problem area for many people). Decreases waist girth (if additional girth is caused by weak abdominal muscles and not just body fat). Teaches the Lower Abdominals to perform their function of stabilizing the spine and pelvis during hip flexor contraction (leg movement). Decreases sheering force on the lumbar vertebrae during dynamic leg movement. Lays a foundation for more advanced Lower Abdominal strengthening exercises.
Precautions & Potential Contraindications: Very difficult to master. Doing the exercise incorrectly will create dysfunction in the lower abdominals and make establishing proper function even harder. Some lower back conditions. Hypertension and other cardiovascular conditions which could contraindicate isometric contractions.
Main Joint Actions & Muscles Used: Pelvic Stability: Lower Rectus Abdominis, External Obliques, Internal Obliques & Transverse Abdominis. Hip Flexion: Illiopsoas (hip flexors).
Set-Up & Positioning: Lie on the floor. Place hands under lower back to monitor pressure (lower back position). Take a breath in (belly comes out). Contract the muscles of the pelvic floor (think about stopping a pee). Breathe out and pull belly button in (continue slowly breathing out as the leg is lifted) Maintain pressure of lower back on the hands by a slight posterior pelvic tilt.
ROM & Movement Pattern: Slowly lift and lower one foot. Maintain the Set-Up Position described above. When the foot is lowered, re-do the set-up position and repeat with the other leg.
Common Problems: Lower back arching as hip flexor is engaged. Transverse Abdominis & Obliques “give out” and Rectus Abdominis takes over (stomach pops up). Holding the breath or forcing the breathing (make people feel dizzy and light headed).
Teaching Tips & Cues: Coordinating exercises are like learning to write with your non-dominant hand. They take a lot of time before they feel natural. Maintain lower back pressure. Keep belly button pulled in. Focus more on the core and less on the breathing.
Variations & Progressions: It is imperative for coordinating exercises that technique be 100% perfect. Slight “lapses” in technique teaches the body a dysfunctional movement pattern. Breathing Sequence → Heel Lifts → Heel Slides → 1-Foot Heel Drop → Lower Abdominal Strengthening Exercises. Never progress to the exercise if form is not perfect!
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Lower Abdominal Functional Strengthening
Fig. 1: Heel Drops (knees bent)
Fig. 2: Heel Drops (knees straighter)
Fig. 3: Lying Leg Raises (done properly) Note: These exercise progressions should NOT be attempted until the Lower Abdominal Coordination exercises have been mastered. Trying to do too much too soon will result in dysfunction, muscular imbalance and potential injury to the lower back.
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Exercise Benefits & Selling Features: Increases the muscle tone of the Lower Abdominal region (a problem area for many people). Decreases waist girth (if additional girth is caused by weak abdominal muscles and not just body fat). Trains and strengthens the Lower Abdominals to perform their function of stabilizing the spine and pelvis during dynamic leg movement. Decreases sheering force on the lumbar vertebrae during dynamic leg movement. Lays a foundation for more advanced Lower Abdominal strengthening exercises.
Precautions & Potential Contraindications: Very difficult to master. Doing the exercise incorrectly will create dysfunction in the Lower Abdominals and make establishing proper function even harder. Some lower back conditions. Hypertension and other cardiovascular conditions which could contraindicate intense isometric contractions.
Main Joint Actions & Muscles Used: Pelvic Stability: Lower Rectus Abdominis, External Obliques, Internal Obliques & Transverse Abdominis. Hip Flexion: Illiopsoas (hip flexors).
Set-Up & Positioning: Lie on the floor with the feet in the air. Place hands on the floor or overhead (whichever position allows the trainee to keep the trunk in place). Take a breath in (belly comes out) Contract the muscles of the pelvic floor (think about stopping a pee). Breathe out and pull belly button in (continue slowly breathing out as the leg is lifted). Maintain lower back position (after mastering the Lower Abdominal coordination exercises, trainees should be able to know their pelvic positions without their hands under the lower back).
ROM & Movement Pattern: Slowly lower the heels to the ground and return to the starting position while maintaining the Set-Up Position described above.
Common Problems: Lower back arching as hip flexor is engaged. Transverse Abdominis & Obliques “give out” and Rectus Abdominis takes over (stomach pops up). Holding the breath or forcing the breathing (make people feel dizzy and light headed).
Teaching Tips & Cues: Maintain lower back pressure. Keep belly button pulled in. Focus more on the core and less on the breathing.
Variations & Progressions: Progress this exercise by gradually extending the knees as the Lower Abdominals get stronger.
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COFE Weight Training Manual Reverse Crunches
Fig. 1: Start Position
Fig. 2: End Position
Fig. 3: Ball Reverse Crunch (advanced)
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COFE Weight Training Manual Exercise Benefits & Selling Features: Increases the muscle tone of the Lower Abdominal region (a problem area for many people). Isolate the Lower Abdominals while “taking out” the hip flexors. Lays a foundation for more advanced Lower Abdominal strengthening exercise. Precautions & Potential Contraindications: Individuals who have trouble getting on and off the floor. Very difficult to master. Some lower back conditions. Individuals who have not coordinated their Lower Abdominals. Main Joint Actions & Muscles Used: Reverse Pelvic Tilt: Lower Rectus Abdominis with some assistance from the Obliques. Set-Up & Positioning: Lie on the floor. Flex the hips to 908 and keep them locked in place. Take a breath in (belly comes out). Breathe out and pull belly button in (continue slowly breathing out as the crunch is performed). ROM & Movement Pattern: Slowly (and without any additional hip flexion) contract the Lower Abdominals and posteriorly tilt the pelvis (roll the hips back). Pause briefly when the abdominals are fully contracted. Slowly lower the hips and extend the trunk. NOTE: When trunk flexion and reverse pelvic tilt is isolated from hip flexion, the ROM is quite small. Common Problems: Flexing the hips to gain momentum while crunching. Fast explosive movements. Teaching Tips & Cues: Keep hips locked. Just roll the hips up. Variations & Progressions: Floor or bench. Ball. Hanging.
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COFE Weight Training Manual Side Twist Crunch
Fig. 1: Starting Position
Fig. 2: Top Position
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Exercise Benefits & Selling Features: Great intro exercise for learning how to isolate the obliques. Great isolation of obliques. Places resistance in the direct line of pull that the obliques run. Precautions & Potential Contraindications: Individuals who have trouble getting on and off the floor. Lower back and/or spine issues. Neck weakness or injury. Not as functional as Wood Chops. Main Joint Actions & Muscles Used: Trunk Rotation and Slight Flexion: External Oblique and opposite Internal Oblique. Some assistance from the Rectus Abdominis in the flexion component of the twist crunch. Neck Stabilization: Supra & Infra-Hyoid muscles. Set-Up & Positioning: Lie supine on a mat with the feet on the floor and the knees bent to approximately 908. Tip the knees over to one side so that the thighs are at a 458 angle to the floor. On the side to which the knees are pointing, place that side’s arm on the ground to keep the body from tipping to the side. Place the other arm on the stomach, shoulder or ear (depending on strength level). Retract the chin (tuck it in) and place the tongue on the roof of the mouth behind the front teeth (this aids in keeping the Sternocleidomastoid from being recruited to support the head). ROM & Movement Pattern: From the set-up position, crunch up and rotate the trunk towards the direction to which the knees are pointing. Lead from the shoulder and bring it towards the opposite knee. Common Problems: Just twisting over the side with no trunk flexion. Just crunching straight up with no trunk rotation. Leading from the elbow instead of the shoulder (arm should stay in place throughout the crunch and the movement comes from the torso). Teaching Tips & Cues: Chin in, tongue on the roof of the mouth. Come up and over. Variations & Progressions: Hand positions (stomach, shoulder, ear). Wood Chops (increased function).
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Wood Chop
Fig. 1: Start Position
Fig. 2: End Position
Fig. 3: Standing (advance position)
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COFE Weight Training Manual Exercise Benefits & Selling Features: Great isolation of obliques. Places resistance in the direct line of pull thin which the obliques run. Done from a standing position for greater functional benefit and easier set-up. Lots of variety and progressions. Easy to increase resistance. Precautions & Potential Contraindications: Lower back and/or spinal issues. Balance issues. Main Joint Actions & Muscles Used: Spinal Rotation: External Oblique and the Opposite Internal Oblique. Stabilization: Legs, Hips, Shoulders and Arms. Set-Up & Positioning: Take a high cable (cable height can be varied later on for variety or to meet the specific needs of an individual). Cross the arm furthest from the cable (the pulling arm) across the body and onto the handle. Put the hand of the arm closest to the cable unit (the pushing arm) on second (overtop of the first hand) arm. NOTE: Proper hand position is essential. If the hand position is reversed on the cable, the opposite arm (the pulling arm) will not have anything to hold onto. Engage the weight and stand back and away from the pulley. If kneeling, use a mat on the floor for comfort. Get into an “athletic stance” (feet wider apart, knees slightly bent, core engaged) with elbows straight and shoulders down. The hands should be slightly high and away from the shoulder. ROM & Movement Pattern: Maintain the body position described above. Using the obliques to initiate the movement, rotate the trunk and pull the cable handle across the body so it ends up by the opposite hip. Return the cable handle back to the starting position. The cable should run in a 458 angle. Common Problems: Standing too close to the cable and “wrapping” the cable around the body during the movement. Putting the closest hand to the cable on the handle first. Bending elbows. Twisting at the hip. Leaning forward or to the side. Teaching Tips & Cues: Arms straight. Hips square. Shoulders down. Variations & Progressions: Seated → Kneeling →Standing →Weight Shift. Multiple cable angles.
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COFE Weight Training Manual Side Ball Flexion
Fig. 1: Start Position
Fig. 2: Finish Position
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Exercise Benefits & Selling Features Intro exercise for learning how to isolate the obliques. Teaches the internal and external obliques on the same side to team up. Precautions & Potential Contraindications: Lower back and/or spinal issues. Balance issues. Neck weakness or injury. Not as functional as Wood Chops. Main Joint Actions & Muscles Used: Lateral Trunk Flexion: internal and external obliques on the same side. Set-Up & Positioning: Anchor feet against a wall or doorway. Lie with one side of the body on the ball. Position the ball so the crest of the ball is at about waist height. Fold the arms across the chest. Keep the head and neck straight and in line with the body. ROM & Movement Pattern: From the set-up position, flex the trunk laterally. Come up as far as comfortable with no bad pain or deviation from the plane of movement. Round back down and over the ball as far as comfortable. Common Problems: Not having the feet properly anchored. Having the ball too high up or down. Rotating instead of coming straight up. Note: if the trunk rotates forward or back during the side ball crunch, this may be an indication of an imbalance between the internal and external obliques. If this is noticed, an appropriate rehabilitation specialist should be consulted and a specialized program may be needed to restore muscular balance. Teaching Tips & Cues: Crunch straight up to the side. Keep head straight. Variations & Progressions: Distance between the ball and feet. Hand position (higher up the body for more resistance). Wood Chops (increased function).
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Floor Crunch
Fig. 1: Start Position
Fig. 2: Finish Position
Fig. 3: Feet Raised (alternative)
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Exercise Benefits & Selling Features: Great intro exercise for learning how to isolate the upper abdominals. Very easy to “feel the burn.” Precautions & Potential Contraindications: Individuals who have trouble getting on and off the floor. Lower back and/or spinal issues. Neck weakness or injury. Not as useful as Ball Crunches. Does not work the abdominals through a full ROM. Main Joint Actions & Muscles Used: Trunk Flexion: Rectus Abdominis (primarily upper region) with some assistance from the obliques (especially if the navel is pulled in). Neck Stabilization: Supra & Infra-Hyoid muscles. Set-Up & Positioning: Lie supine on a mat with the feet on the floor and the knees bent to approximately 908 (having the feet in the air or on a ball or bench is another alternative). Place the hands in an appropriate position. The lower the hands are, the easier the crunch will be and vice versa. Retract the chin (tuck it in) and place the tongue on the roof of the mouth behind the front teeth (this aids in keeping the Sternocleidomastoid from being recruited to support the head). To work the abdominal musculature as more of a unit, draw the navel in before crunching. ROM & Movement Pattern: From the set-up position, crunch up lifting the shoulder blades off the mat. Stop the movement when the Rectus Abdominis is fully contracted, but before the hip flexors are engaged. Many people will pause at the top, but this is not recommended if there are blood pressure and/or other cardiovascular issues. Come all the way back down to the bottom, but do not relax. Common Problems: Leading from the arms or head. Pulling on the head with the hands or using a Roller device. Letting the chin jut forward during the up-phase of the crunch. Excessively shorted ROM crunches (can decrease the ROM of the Rectus Abdominis which could lead to a slumped chest posture). Teaching Tips & Cues: Chin in, tongue on the roof of the mouth. Pull belly button in. Just lift shoulders off the mat, pause and lower. Variations & Progressions: Hand positions (sides on the floor, stomach, shoulder, ear, above head). Ball or Cable Crunches.
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COFE Weight Training Manual Ball Crunch
Fig. 1: Starting Position
Fig. 2: Top Position
Fig. 3: Ball Cable Crunch (advanced)
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Exercise Benefits & Selling Features: Great intro exercise for targeting the Upper Abdominals. Very easy to “feel the burn.” Allows for a greater ROM than traditional floor crunches. Places a great balance demand on the body due to the unstable surface.
Precautions & Potential Contraindications: Individuals who have trouble getting on and off the ball. Balance issues. Lower back and/or spinal issues. Neck weakness or injury.
Main Joint Actions & Muscles Used: Trunk Flexion: Rectus Abdominis (primarily upper region) with some assistance from the obliques (especially if the navel is pulled in). Neck Stabilization: Supra and Infra-Hyoid muscles.
Set-Up & Positioning: Sit on a Swiss Ball. Carefully walk the feet forward and gradually lie back on the ball. The crest of the ball should be in the lower back with the tailbone just off the edge of the ball. If weight is used (this is advanced), the feet should be weighted down or locked in to prevent the body from being pulled over the ball. Place the hands in an appropriate position. The lower the hands are, the easier the crunch will be and vice versa. Retract the chin (tuck it in) and place the tongue on the roof of the mouth behind the front teeth (this aids in keeping the Sternocleidomastoid from being recruited to support the head). To work the abdominal musculature as more of a unit, draw the navel in before crunching.
ROM & Movement Pattern: From the set-up position, crunch up lifting the shoulder blades off the ball. Stop the movement when the Rectus Abdominis is fully contracted, but before the hip flexors are engaged. Come all the way back down and round over the ball, but stop before there is any pain in the lower back.
Common Problems: Sitting on top of the ball and doing old-fashioned sit-ups. Leading from the arms or head. Pulling on the head with the hands. Letting the chin jut forward during the up-phase of the crunch. Stopping short on the way down.
Teaching Tips & Cues: Chin in, tongue on the roof of the mouth. Pull belly button in. Just lift shoulders off the mat, pause and lower.
Variations & Progressions: Hand positions (sides on the floor, stomach, shoulder, ear, above head). Use cables or DB’s for added resistance (advanced). Kneeling Cable Crunch.
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Kneeling Cable Crunch
Fig. 1: Start
Fig. 2: Finish
Fig. 3: Ball Cable Crunch (alternative)
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Exercise Benefits & Selling Features: Great intro exercise for targeting the Upper Abdominals. Very easy to “feel the burn.” Allows for a greater ROM than traditional floor crunches. Makes it easy to increase the resistance. Good as a temporary solution for individuals who cannot support their neck during crunches due to injury or muscle weakness. (Note: these individuals should be referred to an appropriate rehabilitation professional to aid in correcting this problem.) Precautions & Potential Contraindications: Individuals who have trouble kneeling. Lower back and/or spinal issues. It is not an easy exercise to master. Main Joint Actions & Muscles Used: Trunk Flexion: Rectus Abdominis (primarily upper region) with some assistance from the obliques (especially if the navel is pulled in). Set-Up & Positioning: Kneel on a mat facing away from a high cable. Sit back onto the heels and tip the pelvis forward until the hip flexors are fully contracted (this will decrease their involvement in the exercise). Reach back and grab a rope handle attachment. To work the abdominal musculature as more of a unit, draw the navel in before crunching. ROM & Movement Pattern: From the set-up position, crunch forward only at the trunk. Stop when the trunk is fully flexed (with a brief pause if no blood pressure or cardiovascular problems exist). Slowly extend the spine and return to the starting position. Common Problems: Leaning forward and using body weight to do the work of the abdominals. Using the hip flexors to bring the trunk forward. Pulling with the arms. Teaching Tips & Cues: Pull belly button in. Just crunch at the trunk. Variations & Progressions: Increase weight. Standing position. Ball Cable Crunch.
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Bridging (Front, Side & Back Bridge)
Fig. 1: Front Bridge
Fig. 2: Side Bridge
Fig. 3: Back Bridge
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COFE Weight Training Manual Exercise Benefits & Selling Features: Easy to do – no equipment required. Teaches the abdominal muscles to stabilize the trunk – very functional for numerous daily life, work and sporting environments. Many variations and progressions. Precautions & Potential Contraindications: Blood pressure and/or other cardiovascular conditions which would contraindicate the use of isometric exercises. Front Bridge: Back, elbow and/or shoulder problems. Side Bridge: same as Front Bridge, but places extra stress on the shoulder joint because the weight is all on one side at a time. Back Bridge: Neck and/or Hip (SI joint) problems. Main Joint Actions & Muscles Used: Trunk stability (co-contraction of opposing muscle groups). Front Bridge: Core Musculature (particularlythe Rectus Abdominis) & Erector Spinae. Side Bridge: Obliques (Internal and External). Back Bridge: Hip Extension: Gluteus Maximus and Hamstrings. Trunk Stability (cocontraction of Erector Spinae and Abdominals). Set-Up & Positioning: Front Bridge: Lie prone on a mat. Come up on the elbows so the forearms are flat on the ground. Raise the hips until the body is in a straight line. Side Bridge: Lie on one side of the body on a mat. Set the shoulder down and back. Lift the hips up until the body is in a straight line. Back Bridge: Lie supine on a mat. Flex the knees and bring the feet in so they can be flat on the floor. Keeping the weight on the shoulders, lift the hips until the body is in a straight line. ROM & Movement Pattern: Maintain neutral spine position. Count seconds holding this position instead of repetitions. Common Problems: Loss of “straight line” through the body. Arching in the lower back. Head dropped (Front Bridge) or tipped (Side Bridge). Back Bridge: Pressing head into mat. Shoulders elevated and protracted. Teaching Tips & Cues: Maintain neutral spine and neck. Keep belly button pulled in. Keep shoulders set (down and back) during the Front and/or Side Bridge. Variations & Progressions: Front, Side and Back Bridging. From knees → from feet. Arm position. Arm and/or Leg Lifts while bridging (trains the body in rotational stability).
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COFE Weight Training Manual Forward Ball Roll
Fig. 1: Start Position
Fig. 2: End Position (before form goes)
Fig. 3: Loss of Form (protruding abdomen)
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COFE Weight Training Manual Exercise Benefits & Selling Features: Build Core stabilization in the saggital plane (stabilizes against a force straight on from the front). Easy to progress from beginner to advanced. Precautions & Potential Contradindications: Lower back problems. Shoulder problems. Certain knee conditions may be aggravated in the kneeling position. Main Joint Actions & Muscles Used: Shoulder Extension: Latissimus Dorsi with assistance from the Posterior Deltoid and the Long Head of the Triceps Brachii. Trunk Stabilization: Co-contraction of Core Musculature (particularly the Rectus Abdominis) and Erector Spinae. Set-Up & Positioning: Start in a kneeling position with the elbows tucked to the sides, flexed and the lateral portion on the wrists on the ball. Maintain a neutral spine position and pull the belly button in. ROM & Movement Pattern: While keeping the belly button in and the trunk neutral, slowly roll the ball forward. Stop the movement before the lower back starts to arch and/or the core stabilization threshold is passed and the naval pops out (indicating that the Rectus Abdominis has taken over to try to stabilize the trunk). Return to just before the starting position (keep some tension on the core between repetitions). Common Problems: Arching the lower back. Using just the Rectus Abdominis (belly popped out). Going into the range where the form breaks. Teaching Tips & Cues: Keep belly button pulled in. Keep butt in (indication that the pelvis has not tipped anteriorly). Stop before the form breaks. Variations & Progressions: Distance the ball rolls out. From knees → from feet (very advanced). Bridging (variation).
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Swiss Ball Balancing
Fig. 1: Seated with Leg Raised
Fig. 2: Kneeling on Swiss Ball
Fig. 3: Bosu™ Standing (safer than ball)
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Exercise Benefits & Selling Features: Great for developing balance and proprioception. Lots of progressions. Fun and original.
Precautions & Potential Contraindications: Balance issues. Lack of sufficient space. Lack of proper spotting. The isometric contractions involved in balancing may be of concern for individuals with hypertension and other cardiovascular conditions.
Main Joint Actions & Muscles Used: Core Stability: Abdominal Musculature. Body Stability: Numerous muscles throughout the body will contract isometrically to keep the body balanced and in position.
Set-Up & Positioning: Seated: Sit on a Swiss Ball. Take an upright posture. Engage the TA (Transverse Abdominis). Kneeling: Bring the ball up against the shins and put the hands on the top of the ball. Shift the body weight forward and roll the knees and shins up onto the ball. Bring the hands off the ball and bring the torso to an upright position. Engage the TA.
ROM & Movement Pattern: Maintain the Set-Up position explained above.
Common Problems: Holding the breath. Not engaging the TA. Fear.
Teaching Tips & Cues: Keep belly button pulled in. Keep eyes fixed on a spot.
Variations & Progressions: Seated: Seated with Foot Raised (Raise one foot a few inches off the ground and briefly pause. Do not let the hips shift laterally). Kneeling. Standing (this is the next progression, but standing on the Swiss Ball is not recommended for most people due to the danger of falling from such a great height if the ball rolls out from under the trainee). Balance boards and/or Bosu™ (safer than standing on Swiss Ball). More ball inflation = increased difficulty to balance.
Safety Notes: It is highly recommended that Swiss Ball balancing exercises be done in an area free from objects/obstacles that the trainee could hit on the way down from a ball in the event of a fall. Proper spotting is also recommended to prevent injuries due to loss of balance on the ball. BE CAREFUL!!!
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COFE Weight Training Manual Floor Back Extensions
Fig. 1: Arms at Sides (lower intensity)
Fig. 2: Arms at Ears (medium intensity)
Fig. 3: Arms Above Head
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Exercise Benefits & Selling Features: Functional – Strengthens spinal erectors, improves posture. Appearance – Develops the lower back. Great beginner lower back exercise that will build up a base for more advanced lower back conditioning. Precautions & Potential Contraindications: Lordosis (excessive lower back curvature). Herniated disc and/or other lower back problems. Individuals who have trouble getting on and off the floor. Obesity, pregnancy, breast implants or any other conditions which would contraindicate being in the prone position. Main Joint Actions & Muscles Used: Spine Extension: Erector Spinae. Set-Up & Positioning: Lie on floor (preferably on a mat) in the prone position. Keep head and neck in a neutral spine position. Arms at the sides. Shoulders down and back. ROM & Movement Pattern: Raise the shoulders off the mat. Come up into an extended or slightly hyperextended position. Keep the chest out (thoracic spine extended). Many people will pause briefly at the top. Common Problems: Toes coming off ground. Excessive hyperextension. Over-emphasis of Gluteus Maximus flexion instead of Erector Spinae. Neck hyperextension. Fast movement. Shoulders rounded forward and the chest slumped. Teaching Tips & Cues: Feet on ground. Relax the butt (focus on lower back). Tuck chin in (look at mat). Put pause at the top. Variations & Progressions: Opposite Arm/Leg Raises (on floor is similar intensity to Floor Back Extensions). Floor Back Extensions. Hand position: sides → shoulders → ears → above head. Ball (with hand position progressions). Reverse hyperextensions, Back Extensions.
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COFE Weight Training Manual Ball Back Extensions
Fig. 1: Start Position
Fig. 2: End Position
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Exercise Benefits & Selling Features: Functional – Strengthens spinal erectors, improves posture. Appearance – Develops the lower back. Great intermediate lower back exercise that is more challenging than Floor Back Extensions. Helps to build up a base for more advanced lower back conditioning. Ball provides a greater ROM than Floor Back Extensions and more stability demands. Ball takes away some of the upper body weight making it easier than Back Extensions with a bench. Gives the option of emphasis on Lumbar or Thoracic extension. Precautions & Potential Contraindications: Lordosis (excessive lower back curvature). Herniated disc and/or other lower back problems. Individuals who have trouble using a ball (eg. balance issues). Obesity, pregnancy, breast implants or any other conditions which would contraindicate being in the prone position on a ball. Main Joint Actions & Muscles Used: Spine Extension: Erector Spinae. Set-Up & Positioning: Lie on ball (preferably on a mat) in the prone position. Keep head and neck in a neutral spine position. Arms at the sides. Shoulder down and back. Have the ball higher up the body to work the Thoracic Extensors more and lower down to emphasize the Lumbar Extensors. ROM & Movement Pattern: Round the upper body over the ball. Extend the back pushing the chest out and the shoulders down and back. Many people will pause briefly at the top. Common Problems: Excessive hyperextension. Over-emphasis of Gluteus Maximus flexion instead of Erector Spinae. Neck hyperextension. Fast movement. Shoulders rounded forward and the chest slumped. Teaching Tips & Cues: Feet on the ground. Relax the butt (focus on lower back). Tuck chin in (look at mat). Put pause at the top. Push chest out on the way up. Variations & Progressions: Hand position: sides → shoulders → ears →above head. Reverse hyperextensions, Back Extensions.
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COFE Weight Training Manual Back Extensions
Fig. 1: Bottom Position
Fig. 2: Top Position
Fig. 3: Stick Used to Maintain Neutral Spine Position
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Exercise Benefits & Selling Features: Functional: Strengthens spinal erectors and may help with posture. Appearance: Develops the lower back, glutes and hamstrings. Great intermediate to advanced lower back exercise. Strengthens the back to assist in other advanced exercises (eg. squats and deadlifts). Many variations and progressions.
Precautions & Potential Contraindications: Lordosis (excessive lower back curvature). Herniated disc and/or other lower back problems (especially if the spine is allowed to flex (round) during the exercise). Cardiovascular disorders and/or hypertension as the head will usually be lower than the heart. Main Joint Actions & Muscles Used: Spine Extension or stabilization: Erector Spinae. Hip Extension or stabilization: Hamstrings and Gluteus Maximus.
Set-Up & Positioning: Hip Extension Method: Adjust the pads so they are below the hip joint and allow free movement at the hip. Lock the spine into a neutral position. Dynamic Spine Method: Adjust the bench so pads are just above the hip joint to help stabilize the pelvis. Lock heels in under the foot pad. Select arm position based on desired intensity.
ROM & Movement Pattern: Hip Extension Method: Flex the hips forward while maintaining a neutral spine position. Stop the movement before the back rounds. Use the Hamstring and Gluteus Maximus to extend the hips. Dynamic Spine Method: Round the back while flexing the spine. Extend the spine and push the chest out and shoulders down and back. Many people will pause briefly at the top.
Common Problems: Excessive hyperextension. Neck hyperextension. Shoulders rounded forward and the chest slumped. Getting up and off the bench too fast and getting dizzy.
Teaching Tips & Cues: Give a stopping spot so the trainee knows how far to come up before the spine hyperextends. Tuck chin in (to keep neck in neutral). Push chest out. If training hip extension with a straight back, use a stick to help know when the back starts to round (fig. 3).
Variations & Progressions: Hand position: sides → shoulders → ears → above head → holding a weight. Move from hips or move from spine. Reverse hyperextensions.
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COFE Weight Training Manual Opposite Arm/Leg Raises
Fig. 1: Floor Position
Fig. 2: Ball Variation
Fig. 3: Hands & Knees Variation
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COFE Weight Training Manual Exercise Benefits & Selling Features: Functional: trains lower back, hip and hamstrings to work as a team. Appearance: develops lower back, glutes and hamstring muscles. Precautions & Potential Contraindications: Hypertension. Shoulder Problems. Individuals who have trouble getting on and off the floor. Obesity, pregnancy, breast implants or other conditions which would contraindicate being in the prone position. Main Joint Actions & Muscles Used: Spinal Extension and stability: Erector Spinae. Hip Extension: Gluteus Maximus and Hamstrings. Scapular Depression and stabilization: Lower Trapezius. Shoulder Flexion: Anterior Deltoid. Set-Up & Positioning: Floor: Lie face down on floor with arms and legs extended straight out. Ball: Lie prone on a Swiss Ball (at about belly button height, get and maintain neutral spine. Hands and Knees: Femur (thigh bone) perpendicular to the ground, arms perpendicular to the ground or slightly forward to keep the back level, get and maintain neutral spine. ROM & Movement Pattern: Raise arm and opposite leg as high as comfortable, or until in line with the body. Pause briefly and repeat with the other side. Common Problems: Moving out of neutral spine (eg. excessive lower back arching). Laterally tilting the shoulders and/or hips. Teaching Tips & Cues: Use a stick on the back to keep the spine in neutral position. Prevent lateral tilting of shoulders or hips. Keep shoulders down and back as the arm is raised. Contract the Hamstring before lifting the leg. Variations & Progressions: Floor. Ball. Hands & Knees.
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Reverse Hyperextensions
Fig. 1: Start Position
Fig. 2: End Position
Fig. 3: Ball Version (advanced) Note: The exercise Reverse Hyperextensions is used because it is the traditional name given to the exercise. Some people have chosen to call the exercise Reverse Back Extensions because they did not want to encourage the exercise to be taken into a hyperextension position. Whatever name is used, do not take the lower back into hyperextension.
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COFE Weight Training Manual Exercise Benefits & Selling Features: Functional: Trains hip and back extensor muscles to work as a unit. Appearance: Develops lower back, Hamstrings and butt. Strengthens the back to assist in other advanced exercises (eg. squats and deadlifts). Precautions & Potential Contraindications: Lower back weakness. Obesity, pregnancy, breast implants or any other conditions which would contraindicate being in the prone position. Some individuals (who have heavier upper bodies) may find this an easier exercise to use than Back Extensions as the legs are often lighter than the upper body. Main Joint Actions & Muscles Used: Lower Back Stabilization: Erector Spinae. Hip Extension: Gluteus Maximus & Hamstrings (Semitendonosis, Semimembranosis & Biceps Femoris). Set-Up & Positioning: Lie prone (face down) on a bench with the hips just off the edge. Place hands on handles or sturdy object to anchor the upper body. Keep the eyes looking straight into the bench and the neck in neutral position. Hang legs down over the edge of the bench. Depending on leg length, the knees may have to be bent a bit at the bottom. This is especially true if the bench is lower. ROM & Movement Pattern: Extend hips and lower back to bring the body into a straight line. Common Problems: Twisting neck or trying to look forward. Swinging the legs too fast or up too far into hyperextension. Improper positioning: too far on the bench and limited hip flexion at the bottom of the movement. Teaching Tips & Cues: Push feet up and out. Variations & Progressions: Bench with no ball → ball on floor → ball on bench → ball on bench with medicine ball held in the feet.
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COFE Weight Training Manual Reverse Wood Chop
Fig. 1: Start Position
Fig. 2: End Position
Fig. 3: Standing (progression)
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COFE Weight Training Manual Exercise Benefits & Selling Features: Functional: Integrate back muscles with upper and lower body. Athletic or daily life movements where the arms need to be lifted above the head. Appearance: develops the muscles that run along the spine. Precautions & Potential Contraindications: Hypertension and other cardiovascular conditions where it is not recommended to raise the arms above the head. Individuals who are not able to extend their Thoracic Spine (straighten out their mid backs when the arms are raised overhead). Herniated discs and/or other spine and back problems. Main Joint Actions & Muscles Used: Spinal Extension: Erector Spinae. Spinal Rotation: Multifidus, Rotatores, Semispinalis Cervicis and Thoracis, Internal and External Obliques. Shoulder Stabilization: Mid and Lower Trapezius, Rhomboids. Shoulder Flexion: Anterior Deltoids. Set-Up & Positioning: Set up a single handle on a low cable unit. Link up the opposite hand to the cable (pulling hand) and then the other hand over top of the first hand. Sit, kneel or stand back and away from the cable pulley. Elbows straight. Shoulders down and back. Hands by the hip closest to the pulley. Trunk slightly rotated toward the cable.
ROM & Movement Pattern: Extend and slightly rotate the spine. Bring the handle up and across the body. End the movement with the hands on the other side of the body and the spine fully extended.
Common Problems: Not extending the Thoracic spine. Elbows bending. Lifting with the arms. Letting the shoulders round forward.
Teaching Tips & Cues: Push chest up as the arms are raised. Keep elbows straight. Keep hips still and square.
Variations & Progressions: Sitting → Kneeling → Standing → Standing with slight weight shift. References: Check, P. Scientific Core Conditioning. Correspondence course, 1998. Tortora, G. J. & Grabowski, S. R. Principles of Anatomy and Physiology. 5th Ed. New York, NY: Harper Collins College Publisher, 1996.
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COFE Weight Training Manual Chapter 6 Becoming a Spotting Expert General Spotting Information: Spotting is an art and a science. Very few people know how to spot properly. As Fitness Leaders, it is essential that you master proper spotting techniques. This will aid in working with clients/participants as well as other gym members who request assistance. Spotter’s Main Roles: 1. Protect the lifter from injury. 2. Increase the effectiveness of the set/exercise. Types of Exercises That Should be Spotted: 1. Over-the Face Exercises: • Bench Presses (barbell or dumbbell) • Dumbbell Chest Flies • Lying Triceps Extensions (barbell or dumbbell) 2. Over-the-Head Exercises: • Shoulder Presses (barbell or dumbbell) • Standing or Seated Triceps Extensions (barbell or dumbbell) 3. Bar-on-Back Exercises: • Back Squat 4. Bar-on-Clavicles Exercises: • Front Squat Note: Many other lifts can be spotted, but this is more for effectiveness than for safety. Other Roles of the Spotter: 1. Motivation • Encourage the lifter. • Know personality type and push appropriate hot-buttons. • Don’t distract the lifter. 2. Form Correction • Tips. • Positioning cues. • ROM (do not decrease as the set goes on). • Reminders (do not overdo it). 3. Speed Reminders • No fast movements. • Controlled on the way down (eccentric). 4. Breathing Reminders • Breathe out as you lift the weight (concentric). • Breathe in as you lower the weight (eccentric). • Do not hold your breath. 5. Partner-Assisted Repetitions and/or Other Intensity Techniques • This will be discussed in greater detail later in the Chapter. 6. To PAY ATTENTION • You cannot always read when a lifter is going to need help.
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COFE Weight Training Manual Stay in position for the entire set and be ready to take the weight if necessary. • Lifters need to know that they can trust their spotter. 7. Make sure the area is cleared of objects that could get in the spotter’s way. 8. Check for COLLARS on the bar! •
Number of Spotters: • •
•
•
One spotter is ideal (provided that he/she can handle the weight). A PowerRack can be used to assist spotters when the lifter is using heavy weights. (This is shown in the spotting photo section of this Chapter.) The safety bars prevent the bar from pinning the lifter and the spotter can still help with motivation and forced repetitions (if appropriate). Two spotters may be required if the load is extremely heavy (eg. Powerlifting). NOTE: Two spotters are potentially VERY dangerous. If one takes more weight than the other does, it can cause tremendous torque, strain and lateral compression forces on the lifter’s body. If you must use two spotters, make sure that they are very experienced at double spotting. Two-Person Dumbbell Hand-off Method: Note: This method is for any dumbbell movements (eg. Incline DB Press) where the weight is too heavy to safely get in and out of position. The photograph of this method is included during the exercise section of this Chapter. 1. Have the lifter get into position on the bench. 2. Each spotter grabs a dumbbell in his/her hands holding the plates (one with each hand) NOT the handle. 3. The spotters should hold the DB’s in position and the lifter should lift the DB’s up out of the spotter’s hands. 4. Important Note: Spotters should have the DB’s at the same height and should NEVER set the DB’s down into the lifter’s hands – let the lifter lift them out of the spotters’ hands. 5. Once the lifter has control over the DB’s (usually stopped at lockout – the top part of the movement), one of the spotters will step in and spot the exercise as described in the previous exercises. 6. The lifter should be instructed ahead of time to inform the spotters when he/she is finished that set. 7. When the set is over, both spotters return to their original positions. 8. Make sure that both spotters have their hands at the SAME height. 9. Let the lifter lower the DB’s into the hands of the spotters. 10. DO NOT GRAB THE DB’s FROM THE LIFTER! This can result in a nasty accident if the other spotter does not take the DB at the EXACT same time. It is too risky! 11. Once the spotters are holding the DB’s, the lifter can let go and the spotters can return the DB’s to the rack.
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COFE Weight Training Manual Pre-Lift Communication Between Spotter & Lifter: •
•
Spotter should explain his/her spotting technique to the lifter before beginning the lift. (eg. “I’m only going to give you as little help as you absolutely need.”) Questions to ask the lifter: 1. Have you done this weight before? 2. How many reps are you going for? 3. Do you want a lift off? (on the count of 3?) 4. Do you want help getting the bar back on the rack? 5. Are you planning on partner-assisted repetitions?
When to Help Out While Spotting: • •
• • • • •
If the lifter moves the weight outside of the proper movement path, the spotter should gently help keep the bar in proper position. As long as the lifter is able to move the weight (with proper technique), do NOT touch the bar! Even if you don’t lift, you still make it easier for the lifter because less stability is required. It is vital that the lifter learns to stabilize the weight on his/her own. Put your hands under the weight as it comes to a stop. Do not let the weight go down, but do not push up (in case the lifter is able to “push through” the lift). If the lifter is unable to push the weight up, help just enough to barely keep the bar moving. Keep a good grip on the weight and be ready in case the lifter gives up or needs extra help. Do not assist on the negative (eccentric portion) of the exercise unless it is needed for safety. (The average person is 20-40% stronger on the negative part of the rep, so they usually won’t need you to touch the bar on the way down.) NOTE: Do not let the lifter drop the weight on their last rep – this is dangerous and ineffective. Take full advantage of the last rep’s eccentric phase to maximize the efficiency of the set.
How to Protect Yourself as a Spotter: 1. Do not agree to spot a lifter if you know the weight is too much for you to handle. 2. Do not spot if you have back problems or other conditions that could be aggravated with heavy lifting. This can put both you and the lifter at risk. 3. Do not be afraid to ask the lifter to get someone else to spot. 4. Use proper lifting technique when spotting. Lifting position: • Knees bent • Chest up • Butt out • Shoulders down and back. • Keep the weight as close to your body as possible. 5. Use a Power Rack when spotting heavy weight. Set the safety bars up so they are just below the bottom position for that particular exercise. Power Racks allow the spotter to assist with forced repetitions, but do not place the spotter or the lifter at risk if the weight is too heavy.
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COFE Weight Training Manual Spotting Techniques for Specific Exercises Barbell Bench Press □ Use proper lifting position. □ Alternate Grip. □ Lift off (optional). □ Hands narrower than lifter’s hands. □ Spotter should get in close to the lifter so he/she has better lifting mechanics.
Close-Grip Bench Press □ □ □ □ □
Encourage the lifter to move up higher on the bench. Stay as close as possible to the bar without getting in the lifter’s way. Alternate Grip. Lift off (optional). Hands wider than the lifter’s grip.
Dumbbell Press (Flat and Incline) □ Stay in a strong lifting position (avoid going down on one knee when doing flat bench presses as it is a weaker position from which to spot). □ Stay as close in as possible to the dumbbells. □ Spot from wrists (mid-forearms), NOT FROM ELBOWS! □ Spotter may use the mirror (if available) to help see both dumbbells at the same time (optional). □ Use 2-Person Hand-off (with heavy weight). Dumbbell Flies (Flat and Incline) □ Same techniques as DB Press. □ Be aware that the bottom position is much wider than in the DB Press and much more vulnerable to shoulder injury for the lifter. Military Press (spot from bench) □ If the spotter is shorter or similar height to the lifter, stand on a sturdy bench (ensure the spotter has proper footing and balance). □ This method is also useful when the heavier weights are used (relative to the spotter) as the spotter is in a stronger mechanical position to assist the lifter. □ Follow all the same protocol as spotting for Military Press from the floor. □ The spotter should cue the lifter where to stand in relation to the bench so he/she can properly assist the lifter.
Seated BB Shoulder Press □ □ □ □
Spotter can brace his/her thighs against the pad (if available). Ensure proper foot placement on the platform. Use alternative grip. May assist with getting the weight on and off the racks.
Dumbbell Shoulder Press (Seated or Standing) □ Standing: Follow guidelines for Military Press, but spot from the forearms. □ Seated: Follow guidelines for Seated BB Shoulder Press, but spot from the forearms.
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COFE Weight Training Manual □
Assist the lifter getting the weight in and/or out of position with 1 or 2 spotters (depending on the load used).
Lying Triceps Extensions (a.k.a. French Press/Skull Crushers) □ Hand the bar to the lifter in the top position. □ Take bar from lifter at the end of the set. □ Be careful – they are called Skull Crushers for a reason. □ The bottom part right above the forehead is usually the weakest part of the lift, so the spotter should be extra careful at this part of the ROM. □ Cue the lifter not to move his/her elbows. 1-Person Spotted Squats (BB Back Squat) □ Watch that the bar is balanced (even left to right). □ Stand right behind the lifter. □ Arms at the sides – push up from the anterior deltoid if the lifter needs assistance. □ Squat up and down with the lifter. □ Make sure both ends of the bar are racked properly at the end of the set. □ Make sure the Power Rack is set up properly (safety bars 1” below the bottom position for the lifter). 2-Person Spotted Squats (BB Back Squat)
□ This method is sometimes recommended when the lifter is using heavy weights. □ □ □ □ □ □ □ □
One person on each side of the barbell. Hands should be cupped underneath the bar. Squat up and down with the lifter. Watch that the bar is balanced (evenly left to right). Spotters should keep eye contact with each other and signal before they assist with the bar to ensure that both sides are spotted evenly and the bar stays level. Make sure both ends of the bar are racked properly at the end of the set. Make sure the Power Rack is set up properly (safety bars 1” below the bottom position for the lifter. Be very careful with this spotting technique and make sure both spotters have experience with it.
Lunges □ □ □
Main job is to assist with balance. Hands at lifter’s sides. Step forward with the same foot as the lifter.
Step-Ups □ □ □
From sides (similar to lunge) Spotter’s feet don’t move. Make sure the step is secure.
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COFE Weight Training Manual Chins/Pull-Ups □
□
Possible spotting positions: Sides, just above the hips. Just above the lower back. Knees. Feet. Help keep the body from rocking if necessary.
Spotting Other Free Weight Exercises □ □
Barbell Exercises: Spot from the bar if possible. Example: Barbell Biceps Curl. DB Exercises: Spot from the lower forearms, wrists or hands (depending on the individual exercise).
Spotting with Cable Exercises □ □ □
Spot near the handle. Never spot from the weight stack. Examples: Seated Cable Row, Triceps Cable Pressdown.
Spotting with Machines □ □ □
Spot from the moving part closest to hands or feet. Never spot from the weight stack. Example: Machine Shoulder Press.
Spotting Techniques to Up the Intensity: Safety Note: The following Intensity Techniques force the lifter to reach high levels of exertion. Please use them with caution and only on people who have at least 3-6 months of training experience and no health problems/conditions. Even for those individuals who are medically cleared and with adequate training experience, these techniques should be used sparingly and with caution to prevent injuries and/or overtraining. 1. Partner Assisted Repetitions/Forced Reps Have the lifter complete a set with good form to fatigue. Do not touch the bar prior to fatigue unless it is for safety reasons. When the lifter reaches failure, give just as much help as is absolutely needed to keep the bar moving. Try to assist only through the sticking point. Have the lifter complete 1-2 forced reps. DO NOT ASSIST ON THE NEGATIVE (unless it is for safety reasons). Any weight that cannot be controlled on the negative portion of the lift should be racked. It is too heavy!)
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2. Negative/Eccentric Reps Have the lifter complete a set with good form to fatigue. Do not touch the bar prior to fatigue unless it is for safety reasons. When the lifter reaches concentric failure, help assist him/her to get the weight up. Cue the lifter to lower the bar slowly (approx. 10 seconds) for a negative (eccentric) repetition. Perform 1-3 reps in this fashion. 3. Drop
Sets/Strip Sets/Breakdown Sets Have the lifter complete a set with good form to fatigue. Do not touch the bar prior to fatigue unless it is for safety reasons. Help the lifter return the weight to a safe position (eg. Dumbbells – bench or rack, barbells – rack). If the lifter is using a barbell, go to one side of the barbell, and have the lifter go to the other. Each person removes the desired weight from the bar, and then the lifter returns to position and does more reps with this lifter weight. Depending on the exercise and the fatigue of the lifter, the spotter may take the weight off of both sides while the lifter rests. If dumbbells are used, make sure that dumbbells no longer in use are not in the way of the lifter or other gym members. Also use caution when handing dumbbells to the lifter – it may be safer for the lifter to take the dumbbells from the rack. If the lifter is using a machine, have him/her set the weight down. Then, quickly adjust the weight stack so the machine is lighter and signal the lifter to continue with more repetitions. Note: Try to have as little time as possible between sets to maximize the benefit of drop setting.
How to Improve the Quality of a Set 1. Speed on the negative (eccentric phase). One Study comparing concentric only to eccentric only training found that eccentric only training increased the fast-twitch fiber cross-sectional areas ten times that of concentric only training. The strength gains of the eccentric only training group were also much greater than the concentric only group. (1996) If the goal is size and strength gains, emphasize the negative phase of the exercise. 2. Momentum Watch that the lifter does not jerk the weight to get it started. It is dangerous and takes the stress off the target muscle. The lifter may need to use a lighter load, but the increased overload on the target muscle having to do all the work will make for better results. Fast reps may be used for athletes trying to develop power, but this is most often done in plyometric training and Olympic lifting (which is beyond the scope of this book). 3. Technique
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COFE Weight Training Manual Watch for ineffective and high-risk techniques. Remember safer and more effective technique go hand-in-hand. Study the exercise techniques in this book and put them to practice. 4. Rest Between Reps Encourage the lifter not to rest between reps (that is what happens after the workout). Watch for rests at or near the lockout position, especially on pressing and squatting movements. Resources: 1. 2. 3.
Aaberg, E. Muscle Mechanics. Windsor, ON:Human Kinetics, 1998. NSCA. Essentials of Strength and Conditioning. Ed. Thomas R. Baechie. 2nd ed. Windsor, ON: Human Kinetics, 2000. Hortobagyi, T., Hill, J.P., Houmand, J.A., Fraser, D.D., Lambert, N.J., & Irael, R.G. “Adaptive response to muscle lengthening and shortening in humans.” Journal of Applied Physiology 80 (1996): 765-772 as cited in Wilmore, J.H. & D.L. Costill. Physiology of Sport & Exercise. Windsor, ON: Human Kinetics, 1999.
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Chapter 7 Flexibility For many fitness participants, flexibility development and maintenance is not considered to be as important as other aspects of a training program. All too often, stretching is left to the end of a workout, is done with very little planning and is only completed ‘if time permits.’ Stretching is an essential part of any well designed and implemented training program whether for prevention of injuries, recovery from injuries or improvement of physical performance. Instructors need to pay particular attention to assessing the flexibility needs of their clients and to teach them the safest and most efficient approach to flexibility development and maintenance. Terminology 1. Flexibility –
range of motion of a specific joint and its surrounding muscles and connective tissue. 2. Stretching –
physical exercise completed to develop or maintain the range of motion of a particular joint. During a stretch, the actin and myosin filaments (in the sarcomere) slide past each other and go beyond their normal resting length. (Stark, 1997) 3. Connective tissue –
tendons, ligaments or fascia. Each type of connective tissue is a mixture of collagen (collagen protein that provides strength and toughness) and elastic tissue (elastin protein that permits stretching and shortening). The type of connective tissue and its structure (i.e. more or less collagen and elastin) determines the tissues ability and resistance to stretch. For example: tendons, which are primarily collagen in composition, are at a greater risk for tearing and rupture compared to ligaments (which have a high content of elastin protein). 4. Tendons –
connective tissue that joins muscle to bone and is composed primarily of collagen protein. The high amount of collagen means the tendon is incredibly strong but cannot be stretched very much (3-4% of its length) without risking injury. (Stark, 1997) 5. Ligaments –
tough connective tissue that joins bone to bone. Ligaments are composed primarily of collagen with varying amounts of elastin. 6. Fascia –
connective tissue (mostly collagen but varying amounts of elastin) that surrounds individual fibers, bundles of muscle fibers (fasiculus), and the entire muscle. The fascia holds the muscle together and assists in transferring the force generated by the muscle fibers to the tendon to create movement. 7. Reciprocal Innervation –
a reflexive relaxation of the antagonist muscle as the agonist or prime mover is contracted. Without this mechanism, muscle force generation would produce very little movement (basically would result in a isometric contraction). Copyright© 2007 Canadian Online Fitness Education Inc. | www.OnlineFitness.ca 281
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8. Plastic Deformity –
the permanent elongation of a ligament or connective tissue that has been subject to long term (chronic) and repetitive stress. This is not always a positive adaptation.
For example, the medial collateral ligament can become elongated and, thereby, weaker as a result of continual stress and stretch during the ‘hurdler’s stretch.’ (Apostolopoulos, 2001) 9. Elastic Deformity –
the acute stretching of a ligament or other connective tissue. The tissue can only withstand the stress for a short period of time and then either the force is removed or injury may result, eg. Ankle sprain. (Apostolopoulos, 2001)
Benefits of Regular Stretching and Flexibility Development
Increased functional joint stability and joint range of motion. Increased injury resistance during exercise and other physical activity. Increased rate of recovery from exercise and physical activity. Increased strength due to greater muscle fiber length and fiber recruitment. (Alter, 1990) Increased blood flow to the joint and surrounding tissues resulting in faster removal of exercise by-products. Potentially reduced muscle soreness. Assists in maintaining proper posture (coupled with muscle balance).
Factors Which Influence Flexibility
Age – young children (prepubescent) are highly flexible and become less so as they age.
Gender – females are generally more flexible than males due to hormones and joint structure differences. During pregnancy, the hormone ‘relaxin’ causes connective tissues throughout the body to become more lax. During this time, there is a greater injury risk due to increasing joint instability.
Activity habits – generally, the more active an individual is, and the more times each day a joint is moved through a complete range of motion, the move flexible it will be. The old adage, “use it or lose it,” is certainly true.
Joint Specificity – each joint, due to its unique structure and tissue composition (i.e. collagen and elastin content in the surrounding connective tissue), will have its own natural range of motion.
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Health and Injury History – long-term stress, smoking, previous injury, and scar tissue build-up in muscle and connective tissue will all influence flexibility.
Muscle Hypertrophy – in extreme cases of muscle hypertrophy (often seen in body-building), the muscle mass may restrict range of motion.
Other Factors – many other factors can impact joint flexibility and range of motion including: genetics, stress (muscle tension), muscle and joint imbalance, exercise and activity history, nutrition, smoking and neuromuscular coordination.
Types of Stretching Reminder: A proper warm-up should always come before any form of stretching. 1. Static Stretching Description: Sustained Example: Standing calf (dorsi-flexed); standing one arm overhead tricep stretch. Pros: Allows muscles to elongate, relax and decrease muscular tension. Cons: May lower body temperature and heart rate or lead to a cramp, strain, joint instability, decrease in performance and a decrease in reaction time of stretching muscles. 2. Dynamic Stretching Description: Muscles are stretched with movement. Example: Large arm circles to stretch chest. Non-weighted calf press. Non-weighted triceps kick-back. Pros: May continue to raise body/muscle temperature and elevate heart rate while stretching the target muscle(s). Cons: May trigger the myotatic stretch reflex. 3. Active Stretching Description: Contraction of muscle(s) to lengthen the opposing muscle(s). Example: Contracting anterior tibialis muscles with toes lifts to stretch the calf muscles. Simulated bicep curls. Pros: May develop strength of agonists (working muscle) while opposing muscle relaxes and elongates. Cons: Contracting muscle(s) may not be strong enough to place the target muscle through a full range of motion. 4. Passive Stretching Description: Stretch occurs from an external force, such as body weight. Example: Standing calf stretch. Assisted tricep stretch. Pros: Relaxation of muscle may allow further range of motion. Cons: May place additional stress on connective tissue. %DOOLVWLF Stretching Description: ,QYROYHVUDSLGDQGH[SORVLYHPRYHPHQWV LHERXQFLQJ Proprioceptive Neuromuscular Facilitation Stretching (PNF) – The use of the muscle contractionrelaxation cycle to enhance joint range of motion. The contract-relax pattern is a common format wherein the muscle contracts maximally in an isometric fashion for 6-15 seconds, followed by a passive stretch (i.e. partner assisted). This cycle is repeated 3-4 times. PNF is an advanced technique and is usually used to enhance short term rather than long term flexibility. PNF is a form of passive or static stretch.
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COFE Weight Training Manual Types of Joints Throughout the body, there are basically three types of joints as described by their structure and movement ability.
Movement
Immoveable – very stable joints that permit no or very little movement (eg. the sutures or joints between the bones of the skull).
Slightly moveable – joints that permit little or no movement (eg. joints between the sacrum and pelvic bones or sacroiliac joint).
Freely moveable – joints that basically allow unlimited movement (eg. knee and hip joint).
Structure
Fibrous – bones are held together by fibrous connective tissue and permit little or no movement (eg. sutures of the skull or the membranous connection between the tibia and fibula).
Cartilaginous – bones are held together by either hyaline cartilage or fibrocartilage. Usually cartilaginous joints immoveable or slightly moveable (eg. epiphyseal plates of growing bones or sacroiliac joint of the pelvis).
Synovial – bones are separated by a synovial cavity filled with synovial fluid. These joints are freely moveable (eg. knee, hip and ankle).
The Stretch Mechanism Stretching completed on a regular basis can produce lasting benefits in joint range of motion. As the myofilaments (components of the muscle that contain actin and myosin) increase their ability to stretch past their normal resting length, the surrounding connective tissues also develop increased lengthening or stretch ability. Within skeletal muscles lie two types of receptors (basically nerve endings) responsible for regulating muscle stretch and force generation response. Muscle Spindle – sensory receptor located within the muscle fiber. If the rate of stretch is too fast or the amount of stretch is too extensive, the muscle spindles will cause the muscle to contract and thereby reduce the stretch to prevent injury. Activation of the muscle spindles and the subsequent contraction of the muscle are often referred to as the ‘stretch or myotatic reflex.’ Ballistic stretching can activate the stretch reflex as the muscle and muscle spindle fibers are lengthened very rapidly. Many experienced athletes may use ballistic
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COFE Weight Training Manual stretching without injury, but it should be avoided, as previously mentioned by injured and beginning fitness participants. Golgi Tendon Organ (GTO) – a sensory receptor located at the junction of the muscle fiber and tendon. GTO’s monitor the amount of force that is reaching the muscle-tendon site. If the force is too high and potentially dangerous, the GTO will cause reflexive relaxation of the muscle to reduce the force. This is often referred to as the ‘inverse myotatic reflex’ or ‘autogenic inhibition.’ The information below will help you fill out your BCRPA weight Training ICE Forms: Muscle Spindles: A protective sensory organ (Proprioceptor) lying parallel to the muscle fiber that protects against too much stretch in the muscle. Golgi Tendon Organ (GTO): A protective sensory organ (neural receptor) found deep in the musculotendinous junctions to protect against too much contractile force, which could lead to muscle/tendon injury. Myotatic Stretch Reflex: In stretches that are ballistic (uncontrolled and with momentum), the muscle spindle is stimulated (responds to the velocity/rate of stretch) sending a signal to the central nervous system (CNS). The CNS then returns an order to create a muscular contraction as protection against an excessive stretch and potential tissue damage (i.e. knee-jerk reaction in the doctor’s office). On the rapid bob or bounce, when we stretch against a contracted muscle, there is a high risk of tearing in the muscle or connective tissues. To physiologically suppress this myotatic stretch reflex, use slow, sustained stretches allowing the muscle spindles and CNS to adapt to the lengthened position. Inverse Myotatic Stretch Reflex: When tension in the muscle/tendon becomes great enough to risk rupture (as a result of excessive stretch or tension), the GTOs transmit impulses to an inhibitory neuron within the spinal cord, which finally overrides input from the muscle spindle, causing an immediate relaxation of the entire muscle.
Principles and Guidelines for Stretching and Flexibility Development Stretching and flexibility development is vital for each individual concerned about optimum health and function. Whether fitness buff, weekend warrior, or elite athlete, a regular stretching program is an essential component of training. In most situations where increasing long-term flexibility is the goal, static stretching will be the major approach. Although there is considerable debate among medical and fitness professionals about the ideal frequency, intensity and duration of each stretch, the following information gives general guidelines for safe and effective stretching. (The following information is summarized from the work of Nikos Apostolopoulos (2000) as published in the “The Great Stretch Tubing Handbook” by Productive Fitness Products Inc., Surrey, B.C.)
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COFE Weight Training Manual Frequency – Ideally one should stretch at least once a day with each stretching exercise repeated for three sets. Those looking to simply maintain current flexibility levels may be able to get by with fewer sets for each stretch. Individuals seeking to see improvement in stretching would be advised to do two stretching sessions a day. Intensity – gentle tension at approximately 30-40% of maximum – no pain should be felt or bouncing used to increase the range of motion. Duration – Each stretch should be held for 30-60 seconds (or until the muscle has relaxed to permit further elongation (Apostolopoulos, 2001)). Other Considerations: Isolate the muscle that is stretched. Do not stretch a ‘loaded muscle’ (i.e. a muscle that has to contract to support the body while it is being stretched).
Dynamic Stretching Dynamic Stretching Notes:
Part of a Specific Warm-Up (do after 5-10 minutes of light cardio). Do slow, controlled movements through the range of motion used in the weight training exercises. Don’t force the body into an uncomfortable range of motion. Like weight lifting with no weight. NO BOUNCING! Slow and smooth. Keep Tension on the muscle throughout the movement. Focus on the muscle being used and feel it contract. Perform 10-15 repetitions for each dynamic stretch that is added to the workout. One may not do all the dynamic stretches. Not all of these dynamic stretches will be appropriate for every individual. Select the ones that are appropriate and beneficial for a particular individual’s needs. Purpose: Warm-up the specific areas of the body that are being trained that day, practice the exercise movement, increase muscle fiber recruitment. Benefits: Injury prevention, increased safety, better performance, better exercise technique.
Beginning Position Ending Position Details Side Head Turns (Neck) □ Slowly turn the head to the left and then to the right. □ Avoid having the head tilt forward or back. Push-Pull (Chest/Back) □ Elbows out. □ Just like “rowing a boat.” □ Let the shoulders roll forward (protract) and squeeze together (retract).
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COFE Weight Training Manual Overhead Reach (Shoulders/Lats) □ Reach up overhead as far as comfortable. □ Change elbow positions as it is comfortable. Arm Curl (Biceps/Triceps) □ Flex and extend the elbows. □ Some movement at the shoulder is acceptable. Torso □ □ □
Twists (Trunk Musculature) Lean forward slightly, but keep the spine in neutral. Gently rotate from the hips and shift body weight to that side. Move back and forth in a controlled manner.
Standing Leg Curl (Hamstrings) □ Keep from moving knee forward. □ Flex the knee. □ Go back as far as is comfortable. Standing Leg Extension (Quads) □ Lean against a wall or hold onto a secure object. □ Extend the knee as far as possible. □ Do not let hips twist or lower back round. □ Going too far can pull on the hamstrings. Side Leg Swing (Glutes and Hip Flexors) □ Hold onto something for balance. □ Stay in comfortable range. □ Swing the leg forward and backward. □ Do not kick someone else in the gym. ☺ Side Leg Swing (Inner/Outer Thigh) □ Hold onto something for balance. □ Stay in comfortable range. □ Do not kick someone else in the gym. ☺ Body □ □ □
Weight Squats (Quads and Glutes) Chest up, butt out. Sit back. Do not let back round or knees go past toes.
Sumo □ □ □ □ □
Squats (Quads, Inner Thighs and Glutes) Start with the feet wide apart. Chest up, butt out. Sit back. Keep knees out to the side. Do not let back round or knees go past toes.
Lunge (Hip and Thigh) □ Keep torso upright □ Step forward. □ Do not let knee go past front foot. □ Walking lunges can also be done as a variation for this dynamic stretch.
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COFE Weight Training Manual Calf Raise (Gastrocnemius) □ Stand out away from a wall and lean against it with hands on the wall. □ Keep the torso straight. □ Contract the calves and raise the heels off the ground as far as comfortable. □ Keep the knees straight, but not locked. □ Do not over-stretch at the bottom.
Static Stretching Exercise Options Static Stretching Notes:
Stretches should be held for approximately 30-60 seconds (60 seconds is preferred for optimal benefits). Bring stretches to a “gentle tension” level and do NOT try to force a stretch – NO pain! NO BOUNCING. Stretches may be repeated 1-3 times (Multiple times is preferred for optimal benefits.) Many of the muscle groups have multiple stretching options and doing all of the following exercises is not practical or necessary. Focus on the areas that are known to be tight and/or the ones used in a particular training workout. Stretching exercises should also be selected based on the comfort and effectiveness for a particular individual.
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COFE Weight Training Manual Stretch (Muscle Used & Description) Soleus (Inner Calf) □ Sit in a chair. □ Put the toes up on a book. □ Keep the heels on the floor. □ This is a stretch designed for individuals with a tight Soleus. Alternative Soleus (Inner Calf) □ Bend back knee. □ Keep your back heel on the ground. □ Ease forward into a gentle stretch. □ This is a stretch designed for individuals with a moderately tight Soleus. Gastrocnemius (Outer Calf) □ Straighten back knee. □ Keep your back heel on the ground. □ Ease forward into a gentle stretch. Tibialis Anterior (Front Shin) □ Keep weight on the opposite leg. □ Place toes on the floor. □ Move ankle forward and let it roll out laterally (to the side) slightly. Quadriceps (Front Thigh) □ Set up with the bum near the edge of the bench. □ Pull opposite knee towards the chest and make sure that the lower back is flat to the bench. □ Move the heel up or down to adjust the tension of the stretch. □ This stretch is excellent for targeting the Rectus Femoris. Alternative Quadriceps (Front Thigh) □ Lay on the side with head on the bottom arm. □ Reach back with the top arm and grab the ankle. □ Push hips slightly forward, tuck bum in, try to keep knees together. Alternative Quadriceps (Front Thigh) □ Hold sturdy object for balance. □ Hold ankle, NOT foot. □ Keep knees together. □ Do not let hips shift forward. □ Use a towel (as shown) for a more comfortable position. Pirifemoris (Hip), Gluteus Maximus (Butt) □ Place foot of opposite leg on the wall. □ Cross ankle over the knee and gently move the knee of stretching leg toward the wall. □ Use a mat or pad to protect the wall. Alternative Pirifemoris (Hip), Gluteus Maximus (Butt) □ Place opposite leg in the air with the knee bent to 908.
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COFE Weight Training Manual □ Hold behind the knee to keep the opposite leg still. □ Cross ankle over the knee and gently move the knee of stretching leg toward the wall. Gluteus Maximus (Outer Hip & Butt) □ Cross ankle over opposite knee. □ Pull knee towards the middle of the chest. □ One can also hold underneath the knee if that is more comfortable. Alternative Hamstrings (Back Thigh) □ Keep feet relaxed and knees slightly bent, push bum into the floor. □ Maintain a small space in lower back. □ Move body position closer or farther away from the wall to adjust tension. Alternative Hamstrings (Back Thigh) □ Keep feet relaxed and knees slightly bent. □ Sit tall. □ Maintain a small space in lower back. □ Move bum closer or farther away from the wall to adjust tension. Alternative Hamstrings (Back Thigh) □ Keep feet relaxed and knees slightly bent. □ Sit tall. □ Place hands behind the hips to support the torso. □ Keep lower back from rounding. □ Change torso angle to adjust tension. Alternative Hamstrings (Back Thigh) & Adductors (Inner Thigh) □ Keep feet relaxed and knees slightly bent. □ Sit tall. □ Tilt pelvis forward. □ Place hands behind the hips to support the torso. □ Keep lower back from rounding. □ Change torso angle to adjust tension. Alternative Hamstrings (Back Thigh) □ Place foot of stretching leg one foot in front of support leg. □ Keep knees together. □ Stick butt out (anterior pelvic tilt) and square hips. □ Keep body weight on the support leg. Adductors (Inner Thigh) □ Sit tall with the sole of the feet together. □ Use the wall for support. □ Let the knees fall gently to the floor. Alternative Adductors (Inner Thigh) □ Sit tall with the sole of the feet together. □ Use your hands for support. □ Let the knees fall gently to the floor. IT Band & Gluteus Maximus (Outer Hip & Butt)
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COFE Weight Training Manual □ □ □
Lie comfortably on the back. Pull knee toward you and across your body. Use a pillow under the head for comfort.
Iliopsoas (Hip Flexor) □ Kneel down. □ Use a cushion or matt under the knee for comfort. □ Tuck bum under (posterior pelvic tilt) □ Shift body forward slightly to feel a gentle stretch. □ Keep body weight on the opposite leg (non-stretch leg). Alternative Iliopsoas (Hip Flexor) □ Lie with the bum on the edge of the bench. □ Pull the opposite leg toward the chest and flatten the lower back into the bench. □ Keep the knee of the stretching leg fairly straight. Rectus Abdominis (Abs) □ Support the upper body with the elbows. □ Try to keep the stomach and hips on the ground. □ Push chest out. □ Use a matt or a towel under the elbows for padding. Erector Spinae (Lower Back) □ Lie on the floor (use a pillow for comfort – not shown) □ Flex hips and knees to 908. □ Roll hips and legs to the side. □ Keep spine “tall.” □ Repeat with the other side. Seated Twists (Lower Back) □ Sit tall in a chair (it is more stable than a ball) with shoulders back. □ Gently twist to one side and feel a stretch in the lower back. □ Repeat with the other side. □ Avoid excessive turning of the neck. Alternative Erector Spinae (Lower Back) □ Lie comfortably on a mat. □ Pull legs to chest. □ Let hips and bum round up (posterior pelvic tilt). Alternative Erector Spinae (Lower Back) □ Lie comfortably on a mat. □ Pull legs to chest. □ Let hips and bum round up. □ Straighten the knees a bit (if necessary to help pull hips up). Alternative Erector Spinae (Lower Back) □ Place hands and knees on floor. □ Contract the abs and tuck bum under (posterior pelvic tilt). □ Focus more on rounding the lower back than the upper back. □ Lean back slightly to feel a comfortable stretch in the lower back.
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Rear Shoulder & Upper Back □ □ □
Keep shoulder down. Gently pull the arm and shoulder forward. This stretch can also be done lying on the floor.
Lats (Side of Upper Back) □ Lie on the floor. □ Avoid arching the lower back. □ Keep palms together (if having trouble feeling a stretch). □ Use bench if a greater range of motion is needed. Internal Rotators (Chest and Shoulder Area) □ Lie on the floor. □ Avoid arching the lower back. □ Keep elbows bent to 908 and let arms fall backward. □ Use bench if a greater range of motion is needed. External Rotators (Back and Shoulder Area) □ Lie on the floor. □ Avoid arching the lower back. □ Keep elbows bent to 908 and let arms fall forward. Lower Pecs (Chest and Shoulder Area) □ Lie on the floor. □ Avoid arching the lower back. □ Keep elbows fairly straight. □ Spread arms in a “V” pattern □ Use bench if a greater range of motion is needed (or do from a standing position on a wall). Pectoralis Major, Internal Rotators, Intercostals (Chest, Shoulders, Rib Cage)
□ □ □ □
Lean back in a sturdy chair that won’t fall over. Roll shoulders down and back. Pull chest up. Move elbows back.
Alterative Pectoral, “The Handcuff” (Chest) □ Hold hands behind the back. □ Roll shoulders back. □ Push chest out. Alternative Pectoral and Internal Rotators (Chest and Shoulder Area) □ Place elbow slightly above shoulder height. □ Keep shoulder down and back. □ Twist body out, do NOT lean forward. Alternative Pectoral and Internal Rotators (Chest and Shoulder Area) □ Place elbow at shoulder height. □ Keep shoulder down and back. □ Twist body out, do NOT lean forward.
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COFE Weight Training Manual Alternative Pectoralis Major, Anterior Deltoid and Biceps Brachii (Chest, Shoulder and Front Arm) □ Place arm at shoulder height. □ Keep arm slightly bent (unless trying to specifically target the biceps). □ Keep shoulder down and back. □ Twist body out, do NOT lean forward. Alternative Pectoralis Major, Anterior Deltoid and Biceps Brachii (Chest, Shoulder and Front Arm) □ □ □ □
Place arm at waist height. Keep arm slightly bent (unless trying to specifically target the biceps). Keep shoulder down and back. Twist body out, do NOT lean forward.
Biceps (Front of Upper Arm) □ □ □
Elbows straight. Move hands back. Keep chest up.
Alternative Anterior Deltoids (Front of Shoulder) □ □ □
Place hand on a sturdy object at shoulder height. Keep elbow slightly bent and pointing back. Twist out, do NOT lean forward.
Triceps (Back of Upper Arm) □ Reach behind the back. □ Keep elbow pointed up as much as possible. □ If one chooses to use the opposite arm to hold the arm in place, DO NOT pull, just hold. Alternative Triceps (Back of Upper Arm) □ □ □
Reach behind the back. Keep elbow pointed up (toward head) as much as possible. Use the weight of the head to hold the arm in place.
Anterior Deltoid (Front of Shoulder) □ □ □ in the
Reach behind the back with both arms. Grasp the towel with both hands. Use the upper arm to gently pull up on the towel until a gentle stretch is felt Anterior Deltoid.
Trapezius (Sides of Neck) □ □ □
Tip head slightly forward but be careful. Tip head to one side. Keep opposite shoulder down.
Chin Retractions (Back of Neck Stretch) (Front of Neck Strengthen) □ □
Sit tall with shoulders back. Push chin straight in (not up or down).
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COFE Weight Training Manual □ Feel a gentle stretch in the back of the neck. □ Remove the fingers from the chin and use the front neck muscles to keep the head in place – it is okay if they burn a little bit. References: 1. 2. 3.
Alter, M.J. Sport Stretch. Champaign, Illinois: Human Kinetics, 1990. Apostolopoulos, W. High Performance Sports Conditioning, Ed. B.Foreman. Champaign, ILL: Human Kinetics, 2001. Stark, S.D. The Stark Reality of Stretching. Richmond, B.C.: The Stark Reality Corp., 1997.
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COFE Weight Training Manual Chapter 8 Risk Management & Injury Prevention Introduction The information in this Chapter on the treatment of injuries is given for education purposes only. It is beyond the scope of a weight-training instructor to diagnosis or treat injuries. Clients should be referred to the appropriate medical practitioners for diagnosis and treatment of injuries. Risk management and injury prevention should be constantly on the mind of weight training leaders.
Injury Categories Acute – an injury that occurs suddenly and is usually the result of a single event or activity, eg. broken toe or sprained ankle. Chronic – an injury that develops over time. Often the pain and discomfort begins moderately and develops over time into a more severe condition. Many trainees will suddenly complain of an injury when they have been ignoring warning signs for a period of time, eg. tendonitis or shin splits.
Review of Acute Injury Management It is expected that certified fitness leaders will have completed a recognized First Aid and CPR course to assist in delivering the appropriate emergency treatment in case of an acute injury situation. The following table gives a quick summary of the P.I.E.R. approach to acute injury treatment.
Pressure – limits swelling by restricting blood, lymph and other fluids from flowing to the injury site.
Ice – reduces the metabolic rate of the injured tissues and thereby reduces the need for oxygen, waste production, and slows down the rate of surrounding tissue damage. In addition, the application of ice causes vasoconstriction of the damaged blood vessels and helps decrease pain and discomfort.
Elevation – assists with blood flow return to the heart and drainage of lymphatic fluid from the damaged tissue.
Rest – helps reduce blood flow to the damaged area and reduces the chance of further injury.
Common Weight Training Injuries Type of Injury Description Symptoms Possible Causes
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COFE Weight Training Manual Sprain • • •
Stretch or tear (partial or complete) of a ligament. Pain and potentially reduce range of motion depending on the severity of the injury. Overuse, incorrect exercise technique (eg. Hurdler’s Stretch), fall, twist or direct blow.
Strain • • •
Stretch or tear (partial or complete) of a muscle or tendon. Most commonly considered as a ‘muscle strain.’ Pain and potentially reduced range of motion depending on the severity of the injury. Overuse, incorrect exercise technique or excessive weight, twist, fall or direct blow.
Tendonitis • • •
Inflammation of the tendon or tendon sheath. Pain – usually over the site of inflammation when the tendon is mobilized. Poor exercise mechanics and overuse (the most common cause).
Shin Splits (Tibial Stress Syndrome)
• • •
Inflammation and tenderness on the anterior shin. Pain in lower leg, about mid-way and lower on the anterior shin. Overuse, non-absorptive exercise surfaces, and repetitive high impact movements such as plyometrics on concrete surfaces.
Bursitis • • •
Irritation and swelling of the bursa sac (fluid filled sac located between bone and muscle or tendon). Swelling and pain on movement. Repetitive movements and poor mechanics in chronic exercise patterns.
Stress Fractures • •
Small fracture lines in bone. Early symptoms of pain and swelling at the affected area. If the stress fractures are in the leg or foot (very common sites), weight-bearing exercise may produce discomfort and pain at the site.
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COFE Weight Training Manual Back Pain • • •
Acute and chronic pain in the back. The lower back (lumbar spine) is a common site of complaint due to high weight-bearing loads and twisting or rotational movements that directly stress that region. Pain and reduced range of motion. Often the pain can be referred to other locations, eg. The complaint of ‘sciatica’ often implies the individual has pain running across the gluteal muscle and down the side of the leg. Sitting or standing for an excessive period of time, hyper-flexion and hyperextension movements, improper exercise technique, muscle imbalance, core weakness, vertebral disc dysfunction, acute trauma, stress and tension and poor posture and body mechanics.
Heat Related Conditions and Complications
Conditions Symptoms Treatment
Heat Cramps • •
Muscle cramps and dehydration. Remove from hot environment and increase intake of fluids.
Heat Exhaustion • •
Muscle weakness, profuse sweating, light-headedness, dizziness, cold and clammy skin, thirst and loss of appetite. Remove from hot environment, administer fluids and seek medical assistance immediately.
Heat Stroke •
Hot dry skin, shallow breathing, disorientation and potentially unconsciousness. The body has lost the ability for thermoregulation.
•
This is a life threatening condition. While waiting for medical assistance or en route attempt to lower body temperature by removal of excess clothing, sponge with cool water and administer fluids if at all possible. Immediately seek emergency medical care.
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COFE Weight Training Manual Ideas for Prevention of Heat Related Health Conditions in the Weight Room
Drink adequate fluid before, during and after exercise (see the Nutrition Chapter for exact guidelines). Gradually increase the amount of time spent exercising (acclimatize). Exercise in well ventilated facilities. Wear light and breathable clothing. Increase amount and intensity of weight training by adhering to the progressive overload principle.
Common Site of Weight Training Injuries Shoulder
Impingement: abduction of the Humerus past 908 with internal rotation is a common mechanism of shoulder impingement. During this movement, the head of the Humerus can move superiorly and compress the tendon of the Supraspinatus against the Acromion of the Scapulae, eg. the upright row exercise completed with high elbows. (Refer to the Exercise Contraindication Chapter for a more complete discussion of shoulder impingement.)
Rotator Cuff Strain: four small muscles, which basically hold the head of the Humerus in the Glenoid Fossa of the Scapulae, are called the ‘rotator cuff” muscles. These muscles can be easily strained through chronic overuse, imbalance or explosive shoulder movements.
Shoulder Dislocation/Instability: during Humeral abduction and external rotation , the shoulder joint is in a very weak position and prone to anterior dislocation if excessive force is applied to the arm in this position. The Glenoid Cavity of the Scapula is very shallow, which increases the risk of the Humeral head ‘slipping’ or dislocating.
Knee Knee injuries in the weight room, although they seem to occur less often than shoulder problems, are still frequent enough that the weight-training instructor should be aware of potential problems.
Cartilage (Meniscus) and Ligament Tears: cartilage functions in absorption of weight-bearing forces and in reducing friction that may arise when there is movement at the knee. Ligaments anchor the bones of the knee joint to increase stability of the joint. There are many possible causes of knee problems. Flexion of the knee (eg. deep squats) can increase the stress on the Meniscus while twisting or sheering forces (‘sliding’ of the bones), that occur during knee movements (eg. Lunges or squats) where the knee travels in front of the toes, can increase the risk of ligament damage.
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COFE Weight Training Manual Overtraining Overtraining can develop when the physical and psychological stresses placed on an exercise participant are more than the body can deal with. Many weight-trainers and participants are unaware that overtraining is not simply physical in cause and should consider all the stresses on a client’s life when manipulating the training variables. Overtraining is often linked closely to training too hard for too long without scheduling recovery and transition periods into the weight-training program. Individuals who try to get in shape or get big and strong without planning adequate time for foundational training are at increased risk of overtraining.
Signs and Symptoms of Overtraining Performance and Training
Lack of response to training – the trainee seems to be working as hard as ever but little or no benefit is evident. Increased recovery time from exercise sessions. Reduced performance during the training session.
Physiological
Increased ailments and injuries that take longer to heal. Weight loss – often associated with reduced appetite. Elevated resting heart rate. Increased persistence of muscle soreness, and overall body aches and pains.
Psychological
Loss of interest or apathy in training. Depression and lethargy. Insomnia. Reduced ability to concentrate and focus. Mood swings and irritability. Increased ‘general fatigue’ feeling.
Ideas to Prevent Overtraining
Plan weight-training programs carefully with proper progression and recovery periods. This is one of the most important things that a weight-training instructor can do. Do not assume that more is always better or that one training program will be best for everyone. Use variety and all training program options to help the trainee to have fun and to stay psychologically motivated. Include adequate sleep and proper nutrition. Watch for the signs of fatigue and overtraining – reduce training volume and intensity as needed. Treat injuries and ailments immediately before they progress to more serious conditions that require increased time away from training. Be aware of the stresses outside of the training room which impact the client, and be prepared to reduce physical training intensity and volume during high
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stress periods of time. If necessary, be prepared to assist the client with stress and time management. Send the client to seek medical attention to rule out other factors.
Remember: fatigue usually goes away after a short rest (eg. a week off from training or drop in exercise intensity and volume) while overtraining can persist for many months if left untreated. Seek medical assistance earlier rather than later.
Muscle Imbalance Proper program design, including development of muscle balance, is critical in establishing proper body mechanics and in reducing the risk of exercise injury. Because of the relationship of muscle balance to safe and effective joint function, weight-training instructors should always pay particular attention to this issue. Many clients begin weight-training programs while already having established muscle imbalance (eg. individuals who work all day at a computer often have very shortened anterior chest muscles while posterior musculature is lengthened and lax). Even elite athletes and experienced weight-lifters often have muscle imbalance.
Common Causes of Muscle Imbalance
Excessive training focus on one muscle group (eg. Quadriceps, at the expense of the opposing Hamstring group). Interest – some clients only want to put time and effort into the muscles that will be visible (eg. chest and biceps for the beach). Previous injury that makes it more difficult to train all muscle groups.
Basic Guidelines to Prevent Muscle Imbalance
Establish a well-balanced training program with emphasis on creating muscle balance (eg. equal push/pull or anterior/posterior exercises). Include a proper warm-up and stretching component in each workout. Identify day-to-day activities that may contribute to the muscle imbalance and give alternatives or suggestions if at all possible. Seek medical treatment for previous or past injuries that may prevent development of muscle balance.
Scope of Practice Comment It is beyond the scope of practice for the Weight-Training Instructor to deal with clients in need of rehabilitation or injury care without prior medical clearance; however, since so many individuals come into the weigh-room with posture and body alignment issues, it is important for the instructor to be aware of the factors they may face and know when to refer elsewhere and when to work with the client. Good posture and proper body alignment are critical elements of injury prevention and
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COFE Weight Training Manual exercise safety. Please see Chapters 13 and 14 for more information on posture, body alignment and core. Remember: safe and effective training go hand-in-hand. Following safety guidelines is not only good business sense, it is also critical for efficient training and goal attainment.
Things to Share with Your Client: Weight Room Safety Guidelines – Pre-Workout
1. Complete all medical history and evaluation forms (eg. ParQ!) and get medical clearance, if necessary, before beginning any weight-training program. 2. Eat a pre-workout meal 1-2 hours before training to avoid rapid onset of fatigue and blood glucose drop. Generally, the meal should be primarily complex carbohydrates and low-fat protein. 3. Drink water about one hour before (approximately 6-8 ounces) and 2-3 ounces every 15 minutes up to the workout time. 4. Tie back long hair. Have you ever seen an individual respond when their hair gets caught in the pulley?! 5. Take off all jewelry. Fashion is not needed – safety is! 6. Wear comfortable and non-restrictive clothing. Avoid clothing that could pinch off blood flow or get caught in the equipment. 7. Wear proper footwear. Leave the sandals at home. Usually cross-trainers work well for the weight-room and give more lateral support than ‘joggers.’ 8. Leave the gym bag in the locker room or cubby-hole. There is increased risk of injury when bags and straps are lying all over the gym floor just waiting for someone to trip over. In most gyms, this is not an option but rather the rule. 9. Head sets! Although this is a bit of a touchy issue, it is best not to wear a head set when weight-training. If this is cardio day, fine, but quality weighttraining requires concentration, focus and awareness of the exercise and the surroundings. This is more difficult when the music is cranked up. 10. It is great to have fresh breath but don’t chew gum while weight-training! Breathing needs to be regular and often forceful during lifting, and there is increased risk of choking with gum in your mouth. 11. Complete a warm-up before lifting weights. Start with a general cardio warm-up of 5-15 minutes. This time will be well spent in preparing for weight-lifting.
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COFE Weight Training Manual 12. Complete specific dynamic stretching or warm-up sets before the training sets. Usually 1-3 warm-up sets should be completed with a progressively heavier load less than the training weight. The heavier the training weight, the more warm-up sets. 13. Never train alone. A training partner can help ensure exercise intensity and can spot during certain exercises that have increased risk (eg. bench press and other overhead lifts). Reference: Field, R.W., & Roberts, S.O. Weight Training. Boston, MA: McGraw-Hill, 1999.
Things to Share with Your Client: Weight Training Safety Guidelines – During the Workout 1. Don’t train if you are injured without first checking with the appropriate health care provider regarding training restrictions. Be prepared to follow the recommendations and restrictions of the medical practitioner. Pushing through the pain or injury can result in further injury and a longer period of rehabilitation. 2. If returning from injury or a long day off, take it easy for the first few sessions. There will be some detraining as a result of the layoff and you should not expect to begin training again at the same level prior to the injury or layoff. 3. If new to weight-training, take it easy at first. Yes, it does take overload to stimulate the body to get stronger and bigger; however, anything at the start will be overload for the beginner. Use the first few training sessions to learn and master exercise technique/form. 4. When removing or returning weights to the rack, ensure you use and maintain the power position (i.e. knees bent, chest up, belly button pulled in, core engaged and a neutral spine). Even when using light weights, use the power position. 5. Never use machines or other weight-room equipment that is in need of repair. Watch for frayed cables and loose collars and report the problem to the gym supervisor. 6. Never use a machine or attempt a new exercise without first having received proper instruction from a qualified individual. Sometimes, other weight trainers in the gym may not be the most up-to-date source of information. 7. If unsure of the weight to use, underestimate! You can always add on more weight for the next set, but it is more difficult to repair the injury. 8. Always use collars on Olympic bars and EZ barbells.
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COFE Weight Training Manual 9. A spotter is recommended for the following exercise categories: a. Overhead or over-face lifts (eg. Military Press or Bench Press). b. Any exercise where the weight is on the Clavicles or Upper Traps (eg. front or back squats). (National Strength and Conditioning Association recommendations.) These are good exercises but are higher risk, and require use of a qualified and attentive spotter. If a spotter is not available, use a Power Rack or machine. 10. When spotting someone who is using a barbell, spot from the bar (except for the squat). When spotting someone using dumbbells, spot from the wrists, not the elbows. Look at the Spotting Chapter for specifics on spotting techniques for individual exercises. 11. It is ok to say ‘NO’ to a request for a spot if you are inexperienced or you know the weight is too heavy. 12. Breathe out on the concentric phase and in on the eccentric phase. Except for a few exercises that experienced weight lifters may use (eg. Olympic lifts), this pattern should be followed. Holding your breath during the lift can increase blood pressure and cause dizziness. 13. Always use proper technique and form. Learn the best way to do an exercise and keep at it. This is the most effective (i.e. greatest stimulus on the target muscle) and safest approach to weight-training. 14. During each exercise, stay within your natural, pain free range of motion. For example, not all individuals should bring the bar down to the chest during the bench press or squat to the position of thighs parallel to the floor. 15. Do not get dependent on lifting devices and accessory equipment (eg. belts and lifting straps). Power lifters, who train with maximum or near maximum weight, may benefit from use of the weight belt; however, overuse of the weight belt may weaken and create dysfunction in the core and increase risk of injury at other times when the belt is not used. Weight straps allow you to lift more weight but may also increase excessive stress on the body and contribute to loss of wrist/grip strength. 16. With the exception of plyometrics and Olympic lifts (used by experienced weight-lifters and performance athletes), use slow and controlled movements during all repetitions. Controlled movements are not only safer for the joints, but also minimize momentum and make each exercise more effective. 17. Follow the progressive overload principle and try not to advance too quickly. Through slow, consistent progression, your body will have time for adaptation and will grow in a safe manner. In the long run, this will prove to be more effective for reaching long-term training goals. 18. Come to the gym to workout and improve, not to show off! Focus, concentrate and don’t worry about showing how much weight you can lift.
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COFE Weight Training Manual 19. Keep a training log. They take the guesswork out of training and clearly indicate progression and problem areas that should be handled. Effective and safe weight-training is an art and science – training logs supply the information to make informed training decisions. 20. Know the difference between good and bad soreness. Pain may be felt during and after workouts. Good soreness may appear during an exercise with a burning sensation that usually indicates your muscles are working hard. A sudden sharp pain felt during exercise is ‘bad pain.’ Don’t work through this type of pain – get it checked out by the appropriate medical practitioner. The delayed onset muscle soreness felt hours to days after training may indicate you need to reduce exercise intensity the next training session. More is not necessarily better in the pain category! 21. Remember: as you get fitter, the rate of training gains will slow down. Beginners will often show amazing gains in strength during the first one to two months of training as the nerves and muscles are coordinated. Following this time, additional strength gains come more from muscle adaptation and less from neuromuscular coordination.
Things to Share with Your Client: Weight Training Safety Guides – Post Workout 1. Complete a 5-15 minute cool-down after your workout including static stretching. A cool-down is important for the following reasons:
Gradually lowers the heart close to the resting level. Decreases the risk of venous pooling. Speeds up the exercise recovery process so you are ready for the next workout. Increases the rate of lactic acid removal. Mental relaxation.
2. DO static stretching after your workout. Static stretching following each workout helps for the following reasons:
Helps you relax both mentally and physically. Enhances muscle recovery. Helps to improve and maintain flexibility.
3. Consume some carbohydrates after the workout. Following an intense workout, your carbohydrate stores in the form of muscle glycogen are greatly depleted and blood glucose levels may be lowered. Carbohydrates ingested immediately after a workout will begin the refueling phase of proper nutrition. As a general guideline, a high carbohydrate, moderate protein and low fat meal should follow closely after a workout. Some weight-trainers prefer to follow each workout with a high carbohydrate liquid drink to ‘jump start’ the refueling phase.
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COFE Weight Training Manual 4. Recognize the difference between post-workout good and bad soreness. Good Soreness: the muscles you trained are a little stiff and sore the next day. Bad Soreness: pain/soreness in joints, back or other areas not targeted for the workout. This could indicate you are lifting too much or there is something wrong with your technique/form. Post-workout soreness could also be DOMS (delayed onset muscle soreness) which may begin 24-48 hours after the workout and persist for a number of days. Usually, this is the result of training too hard or trying a new exercise. Follow the progressive overload principle in training and complete a cool-down (including static stretches) after each training session. This should help reduce the amount of DOMS you experience. 5. Monitor Yourself for Symptoms of Overtraining.
Fatigue. Irritability (only if this is a change from normal!!). Insomnia or poor quality sleep. Increased resting heart rate (make sure you take your heart rate first thing in the morning). Swollen lymph nodes (in the neck, groin and armpits). Strength plateau. Decrease in performance. Decreased appetite. Decreased body weight. Prolonged muscle soreness. Increased frequency and duration of illness. Lack of desire to train.
Remember: Never underestimate the importance of quality sleep, adequate recovery time and proper nutrition.
A Note on Legal Liability for the Weight Training Instructor Because of the nature of physical activity in general and weight-training specifically, there is always risk of injury. The risk of injury can never be totally eliminated but risk management should be number one in every weight-training instructor’s mind. Every weight-training instructor needs to be constantly aware of legal liability. Some things to ponder (by no means an exhaustive list):
Are you covered by a liability insurance policy (either your own policy or one of your employers) that covers weight-training participants and other individuals you may interact with? Check the coverage of any policy you are covered by to ensure it is adequate. Contact BCRPA for more information on liability insurance options for Certified Weight-Training Instructors.
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BCRPA Fitness Branch 101 – 4664 Lougheed Highway Burnaby, B.C. V5C 5T5 Phone: 604-629-0965 Fax: 604-629-2651
Ensure the safety and maintenance of all equipment in your facility. Are there written records of ongoing maintenance, major repairs, etc.? Damaged or faulty equipment that is still in use is a lawsuit waiting to happen. Do you have a record of past injuries and accidents at your facility? If the same location or piece of equipment is the cause of constant injury, then it should be removed, repaired or dealt with in some manner to reduce the risk of injury. Is there an Emergency Action Plan in place? Who calls 911? Where is the first aid kit – is it complete and up-to-date? Review the Standard of Care expectations for a Certified Weight-Training Instructor. Are you working within the Scope of Practice of a BCRPA Certified WeightTraining Instructor? Are you acting in a professional manner at all times? (See the Leadership Chapter for more information in this area.)
Remember: There are many other situations to consider under the heading of risk management and legal liability. It would be wise for each weight-training instructor and fitness facility to undertake a regular review of their business practices to ensure risk management is top priority.
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Chapter 9 Contra-Indicated Exercises Developing Field of Strength Training Q: A:
Q:
What does a contra-indicated exercise mean? Contra-indicated means that an exercise should usually not be performed in a certain way because the risk of doing so far out-weighs the benefits for most people. The following sections will give a list of exercises the BCRPA (British Columbia Recreation & Parks Association) has deemed contra-indicated. Why the change?
A: This time period is very exciting for the field of Strength Training. We now have a fairly long history of many people being involved in weight training from which to learn. We also have a rapidly growing body of research being conducted, information being presented and countless books being published all the time. New ideas are constantly presented and old ways of doing things are re-examined in the new light of greater knowledge. As we learn more about exercise and how the body works, we are able to find safer and more effective ways to train it. Comparing the field of strength training to the computer industry can help many people get a better understanding of how things have evolved. For example, you could use a computer from the 1980’s, but there are much better alternatives. The same is true for the field of strength training. Q: A:
What is the response to these new ideas? People, by nature do not like change. Many people are happy to keep everything, including their training ideas, the same as they always were. At their own loss, these people relentlessly pursue their training goals with old, outdated methods. Some are lucky and just get little or no progress. Others pay dearly for their ignorance and are sidelined with acute (short-term) and chronic (long-term) injuries. There are those, however, who are excited to see growth and improvement in old ideas and happy to know that there is a better way of doing things. These people embrace the newer, more effective ways of training and reap the benefits of better results and fewer injuries.
Q:
What do you say when people give you the standard line of, “I’ve been doing this exercise this way for 20 years and I haven’t hurt myself”?
A:
David Maurice, a strength training writer once referred to this line of thinking as, “The number one all time worst defense of a movement.” The logic behind it is that, “I haven’t gotten hurt, so it must be safe for everyone.” Maurice illustrates the ridiculousness of this argument with the analogy of smoking. We all know that smoking causes lung cancer and premature death. Imagine a smoker saying, “Smoking is fine for you. I haven’t died yet.” Even if you have not suffered the ultimate consequence of smoking, the damage is still being done. It is true that some people have not suffered the consequences of performing exercises in a high-risk manner. Some people may have stronger joints and ligaments or shorter
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COFE Weight Training Manual limb lengths and/or better mechanics to perform certain movements. Others have not suffered an acute (immediate) injury from their training techniques, but because of the wear on their bodies, they regularly complain of chronic knee, back and/or shoulder problems which they refuse to connect to their training methods. The bottom line is whether an individual wants to take the risk with his/her body. One has to do a cost-benefit analysis and then decide if the risk of performing a certain exercise/technique is worth the benefit. Q: A:
Are there ever exceptions when these contra-indicated exercises would be used? Yes. In the context of exercise selection, there are exceptions to every rule and numerous factors that must be considered in picking the right exercises. Some of the exceptions to individual exercises will be explained in the following sections. The goals of the individual greatly affect the types of exercises used and the way they are performed. Sports like Football and Powerlifting are prime examples of this. With many high-performance sports like these, the goal is not health and fitness, but rather performance and winning. Athletes who assume the risks to train for, and participate in, these sports usually pay the price of many aches and pains once their career is over; however, as mentioned above, the following exercises will be contraindicated for most people.
Q:
Many people use the term “shoulder impingement” when talking about contra-indicated exercises, but what does that mean?
A:
When the humerus (upper arm bone) is abducted (raised out to the side) past 908 without external rotation (turning it out away from the middle of the body) or it is abducted with internal rotation (turning it in towards the middle of the body), the shoulder joint becomes impinged. When the arm is in one of these positions, the greater Tubercle of the humerus (a boney bump near the top) is pushed up into the Acromion (a boney bump near the outside, top part of the scapula (shoulder blade)). Between the Greater Tubercle and the Acromion runs the tendon of the Supraspinatus (the top rotator cuff muscle that sits near the top of the shoulder blade). As these two boney parts get pushed together, the tendon of the Supraspinatus is squished between them causing instant pain or discomfort and over time, inflammation and potential damage to the tendon and acromial bursa (fluid-filled sacks to reduce friction around a joint) in that area.
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COFE Weight Training Manual Shoulder Impingement Position Q: A:
Why is so much detail given to each exercise? Few adults are content to just do whatever a Fitness Leader says with no questions asked, especially if they have been doing contra-indicated exercises in previous programs. Simply saying an exercise is “dangerous” or “bad” does not cut it for most people. The information in this section will help you explain why these traditional exercises are harmful and why the newer modifications are a safer and more effective way to train. The better a Fitness Leader is able to master this information, the greater respect and credibility he/she will have.
Q: A:
What does this mean for Fitness Leaders registered with BCRPA? People registered with BCRPA are taught the dangers of these exercises in BCRPA approved courses. Knowing not to use these exercises for most people because their risks outweigh the benefits is part of one’s standard of care. In other words, it is assumed that Fitness Leaders who are BCRPA registered know enough not to use these exercises except in special circumstances. If they ignore this standard and use these exercises with clients/participants and injury results, they would be held negligible in a court of law and suffer legal consequences.
Note: Most of the exceptions to the contra-indicated exercises would be in the context of advanced Personal Training and/or Sport-Specific Conditioning. Therefore, most Fitness Leaders will not deal with these situations unless they receive further training and qualifications. 1. •
Bench Press to Chest Reasons why the exercise has been done this way: - Tradition – Bench-pressing to chest has been taught for years. - Touching the chest is required for Powerlifting competition and this technique has carried over into other forms of weight training. - People think that touching the chest means they are getting a “full range of motion.” - Bodybuilding – people want to get a “full stretch” in the Pecs (a common, but non-scientifically founded training idea). - “I’ve been doing it like this for years and I haven’t had a problem.” -
Bench Press to Chest
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•
Concerns with this technique: - Touching the bar to the chest is a poor guideline for ROM (range of motion) because it does not take into consideration individual differences such as chest depth and arm length (i.e. a Powerlifter with short arms and a thick chest will have an easier time touching his chest than a basketball player with long arms and a smaller chest). - The Pectoralis Major’s mechanical ability for transverse/horizontal adduction (bringing the arm across the body) is greatly reduced when the elbow drops below the shoulder joint or parallel with the floor. In other words, the Pecs are weaker and less effective in this deep position. - Due to this weaker mechanical position for the Pectoralis Major, the lifter is forced to use less weight, thus reducing the overload (stress) on the target muscle – the Pecs. - When bringing the elbow lower than the shoulder joint, the humeral head (top of the upper arm bone) is “opened up” (is more exposed to the front). This position pre-disposes the glenohumeral joint (shoulder) to an anterior (front) dislocation. In short, this deep range of motion on the bench press greatly increases the risk for a shoulder injury. This risk is increased further for people who have pre-existing rotator cuff and/or shoulder problems. - Some people have been bench-pressing with the bar touching their chest for years with little or no problems. These are usually people who simply have genetically stronger shoulder joints; however, what one individual could get away with, may cause serious injury in another person. - The goal of weight training is to strengthen the muscles, not to stretch them. Trying to feel a “stretch” while performing an exercise can damage the muscle and connective tissue in that area. It is also very ineffective at building proper flexibility because the muscle is forced to contract not relax. This stretch position is a very weak ROM for the muscle because there are not many Actin and Myosin cross-bridges (see Exercise Physiology section of the text) and, therefore, inefficient for size and strength development. - There are no advantages to this technique other than gaining strength through that ROM, if necessary for a certain sport/work environment.
•
A safer and more effective approach: - Quit looking at where the bar is in relation to the chest and focus on what really matters. The shoulder joint and the humerus (arm bone) are where everything is happening. - When doing the bench press, decide the point where the elbows are inline with the shoulders and use that as your depth for the bench press. Do not worry about how far the bar is from the chest in this position. - Powerlifters will have to touch the bar to their chest for Powerlifting competition. Remember that Powerlifting is a high-risk competitive sport – NOT a health and fitness activity. Powerlifters can reduce the strain on their shoulders by bringing the bar down lower on their chest (the spot where the chest is the highest).
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Bench Press to 90 degree elbow flexion 2. •
Decline Bench Press Reasons why the exercise has been done this way: - People want to try to hit the lower chest. - Many people are trying to spot reduce – burn fat in the lower chest area to get the “ledge effect” (clearer definition in the lower chest area). This, however, is useless because you do not burn fat when you do resistance training and you cannot make the body lose fat in one area. - Many gyms have decline benches which make people think that they should be doing the exercise.
Decline Bench Press •
Concerns with this technique: - If the person is touching the chest, then the decline bench press has all of the same concerns as the regular bench press that were mentioned previously, plus the following additional concerns. - Lying supine (on one’s back) in the decline position causes blood pooling to the brain, excessive strain on the cardiovascular system and increased blood pressure. It is generally recommended that most fitness participants avoid exercises in which the head is lower than the heart. - The bottom position puts the humerus (arm bone) into adduction and internal rotation, thus causing shoulder impingement (explained earlier in this Chapter).
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From a bodybuilding perspective, the lower chest seems to be one of the easiest parts of the Pectoralis Major (chest muscle) to develop. This is due in part to the fairly high level of stimulation that the lower chest muscle fibres receive during flat bench chest exercises. For most people, if they are lean, the lower chest will look good, but few have a welldeveloped upper chest. Bodybuilders would do well to emphasize the upper and middle chest muscle fibres for more symmetrical development.
•
A safer and more effective approach: - For balanced Pectoralis development, focus on the upper and middle chest using a variety of flat and incline movements. Avoid decline movements and, as mentioned previously, going into deep ranges of motion and you will be well on your way with your chest development. - Get lean. Through good nutrition, cardiovascular exercise and a proper strength training program, it is possible to get lean and see defined, welldeveloped pecs. - Some elite bodybuilders may need to work the lower Pectoralis Major muscle fibres to create optimal symmetry. In many cases, this can be done with reduced risk by using exercises such as standing cable flies or dips done in a natural range of motion.
3. •
Deep Dips Reasons why the exercise has been done this way: - People want “full ROM” and a “good stretch.” - With body weight pulling the lifter down, it is easy for him/her to go beyond his/her natural ROM.
Deep Dips •
Concerns with this technique: - Going beyond one’s natural ROM can put extreme stress on the joints, tendons, ligaments and muscles in that area (the shoulder), especially when the joint has to support the body weight of the lifter. - As the Humerus (arm bone) is hyperextended (moved back behind the body), the head (top) of the Humerus protrudes forward. This makes the glenohumeral (shoulder) joint vulnerable and prone to anterior dislocation. This risk is increased further for people who have pre-existing rotator cuff and/or shoulder problems.
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•
The shoulder joint is always at risk when doing any dipping motion as the movement requires hyperextension of the Humerus; however, this risk increases as the ROM increases.
A safer and more effective approach: - If one does have shoulder problems, the individual should receive clearance from a qualified health care professional. It is the health care professional who should make the final decision to use or not to use dips for a certain individual. - If one does not have shoulder problems and wishes to use dips, stand/sit and raise your elbows up behind your body in a dip motion. - Note how high the elbows come up without experiencing bad pain or having to force them. This position represents an individual’s natural ROM.
Natural ROM Test for Dips 4.
Old-Fashioned Pec Fly Machines:
Note: This exercise is not officially contra-indicated by BCRPA, but poses some significant risks to the shoulder. Therefore, it is included with warnings and explanations in this section of exercises. •
Reasons why this exercise has been done this way: - Pec Machines are easy for beginners to learn as there is little skill, coordination or stability involved. - This exercise is very easy to “feel the burn.” Most people use the “burn” as their main criteria for evaluatin the effectiveness of an exercise. - Many bodybuilders think they can use this ercise to hit the “inner chest.” - Unlike many chest exercises, the Pec Dec does not require spotting.
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Old Style Pec Machine •
Concerns with this technique: - There are no such things as an “inner” and an “outer” chest. A muscle fibre runs the entire length of the muscle. When the motor neuron (the nerve that tells the muscle fibre to contract) fires, the muscle fibre, and the other fibres connected to that motor neuron, contract maximally. One can gain strength in the ROM in which a muscle is trained, but it is impossible to work one end of the muscle and not the other. - The idea of “inner” and “outer” chest probably originated from Pectoralis Major muscles bunching up together when the arms are horizontally adducted (brought together in the front of the body) and the scapulae are protracted (shoulders rolled forward). This position creates a “bunching up” of the Pecs and makes people more aware of the inner area. - It is less effective at hitting the Pectoralis Major. An old style Pec Machine places the humerus in external rotation which limits the action of the Pectoralis Major as one of its functions is internal rotation of the humerus. - The starting position of the Pec Dec places the glenohumeral joint (shoulder) in a vulnerable position and increases joint instability. This puts increased strain on rotator cuff and increases the risk of anterior dislocation (arm bone popping out of its socket to the front). - Many Pec Machines are designed to have the lifter start and stop in a position of extreme horizontal abduction (“stretched” out with arms behind the body). This makes it difficult to safely get in and out of the machine while making it very easy to back too deep and damage the shoulder.
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A safer and more effective approach: - Use Cable Flies or some of the “newer” versions of the Pec Machines to train for strength in that narrower ROM. This will allow the lifter to develop strength in that “inner” ROM just as well as the older Pec Machine versions. Also, because the humerus is not externally rotated, there will be a greater recruitment of the Pectoralis Major and a decreased shoulder strain. - If you do choose to use the Pec Machine, limit how far you come back so the elbows stop before they reach the line of the shoulders. If the machine has the ability to start the pads forward more, do so.
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New Style Pec Machine 5. •
Behind the Neck Lat Pulldowns Reasons why the exercise has been done this way: - Bodybuilders have traditionally used this exercise thinking it helped to achieve a “V” shaped back. They associate Wide-Grip Behind the Neck Pulldowns with a “wide” back. - Many training books and magazines have shown the Lat Pulldown performed by pulling the bar behind the head. This, however, is more out of tradition than proper exercise science. - Few people have an understanding of the anatomy of the Latissimus Dorsi and, therefore, do not understand the most effective way to train it. - More recently, this exercise has been favoured by some as an excellent exercise for getting scapular retraction.
Behind the Neck Pulldowns Concerns with this technique: - Behind the Neck Pulldowns are less effective at hitting the Latissimus Dorsi. The muscle fibres (see photo) of the Latissimus Dorsi run more in an oblique angle than straight up and down, therefore, they are not as effective at pulling a bar straight down as in the Behind the Neck Pulldown. Also, EMG (electromyography) research suggests that
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Pulldowns to the front show greater Latissimus Dorsi activity than do the Behind the Neck Pulldowns. (Signorile, 2002) This exercise puts the humerus in a position of abduction and external rotation. As mentioned previously in the section on Pec Dec Machines, this position of the humerus makes it extremely vulnerable to dislocation. It also puts extreme stress on the rotator cuff muscles as they struggle to maintain stability of the glenohumeral (shoulder) joint in this dangerous position. If there is an injury of weakness to the rotator cuff muscles, this risk is greatly increased. Many people who do this exercise do not have adequate flexibility of their internal rotators. As a result, the humerus will be slightly internally rotated when performing the Behind the Neck Pulldown. Not only does this decrease the amount of weight that a lifter is capable of lifting, resulting in less work for the Lats, but it also puts torque on the Subscapularis and Teres Major. These smaller rotator cuff muscles cannot safely manage the load that larger muscles (i.e. Latissimus Dorsi) are able to handle. Behind the Neck Pulldowns encourage forward head posture. Almost everyone has some degree of forward head posture which can lead to head and neck problems. Due to inflexibility of the internal rotators, most people are forced to drop their head forward to get the bar behind it which, overtime, hinders proper head and neck alignment. It can cause trauma to the vertebral processes if the bar is banged into them as it is pulled behind the neck.
A safer and more effective approach: - While there is a certain amount of scapular retraction that happens during the Behind the Neck Pulldown, this is the result more of the arm position than the work of the muscles that do scapular retraction. Key muscles involved in scapular retration (mid Trapezius and Rhomboids) are trained more effectively with rowing movements and pulldowns to the front. Therefore, it is not necessary to use the Behind the Neck Pulldown for scapular retraction. - Lean back slightly and pull the bar down in front of the face. This reduces the problems listed above and targets the Latissimus Dorsi much more effectively. (Signorile, 2002) - There may be some sport and/or other activity that might benefit from strength in this ROM. If it is absolutely necessary to do this exercise, develop the flexibility necessary to pull the bar behind your head without jutting the head forward and/or internally rotating the arms; however, this situation is highly unlikely. 6.
Behind the Neck Shoulder Presses
Reasons why the exercise has been done this way: - Many bodybuilders like to perform shoulder presses with their elbows wide as it helps to recruit more of the medial (side) Deltoid head. - This exercise has been used as an accessory (helper) exercise for Olympic lifters to gain the necessary strength and ROM necessary to perform the Snatch.
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Behind the Neck Shoulder Press Concerns with this technique: - This exercise puts the humerus in a position of abduction and external rotation. As mentioned earlier in the section on the Pec Dec machine, this humerus position makes the humerus extremely vulnerable to dislocation. It also puts extreme stress on the rotator cuff muscles as they struggle to maintain stability of the glenohumeral (shoulder) joint in this dangerous position. If there is an injury of weakness to the rotator cuff muscles, this risk is greatly increased. - It can cause trauma to the vertebral processes (body protrusions of the spine) if the bar is banged into them as it is lowered behind the neck. - Due to lack of flexibility in the internal rotators (as explained in the previous section), Behind the Neck Shoulder Presses, like the Behind the Neck Pulldowns, force many lifters to shift their head forward and can contribute to forward head posture. - Behind the Neck Shoulder Presses force the lifter to sit/stand completely vertical and press the bar overhead in a completely vertical path. Many people cannot get enough shoulder flexion to get the arm straight up overhead. Forcing the arm into this position can strain the glenohumeral (shoulder) joint. A safer and more effective approach: - Do barbell presses in front of the face so the lifter can maintain proper spinal alignment and experience decreased strain on the shoulder joint. - Dumbbells can also be used as an alternative. This modification allows the lifter to go in a wider motion (similar to Behind the Neck Presses), while maintaining proper posture. NOTE: shoulder presses with elbows wide are still generally more stressful on the shoulder joint than presses with the elbows more in front of the body and should, therefore, be used with caution, if appropriate for the lifter. Individuals with shoulder problems should receive clearance from an appropriate health care professional before performing overhead lifting exercises. This exercise is necessary for Olympic lifters to help them in performing the Snatch. Olympic lifters should work on flexibility to get the ROM first and then proceed with light weights and gradually progress from there. Because Olympic lifting is a sport and not a health activity, the focus is on performance, not general fitness and well-being.
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COFE Weight Training Manual 6. Side DB Raises with Internal Rotation Reasons why the exercise has been done this way: -
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Many people who do not do this technique tend to (without realizing it) externally rotate (turn out to the side) the humerus as they abduct their arms to the side. While this does not cause harm to the shoulder joint (it is actually nicer on the shoulder joint and a necessary modification for some individuals with shoulder problems), it does take some emphasis off the medial head of the Deltoid (shoulder muscle) and recruit more of the anterior (front) head of the Deltoid. Side dumbbell raises (also called lateral raises) are one of the few shoulder exercises that emphasize the medial Deltoid. If you don’t get the Medial Deltoids with this exercise, it may get left behind and an imbalance may result. In an attempt to “isolate” the medial (middle) head of the Deltoid, some people have promoted the idea of rotating the humerus in as they abduct the arms (raise to the sides). To illustrate this, advocates of this technique will tell people to “think about pouring out a milk jug as you raise your arms.”
Side DB Raises with Internal Rotation Concerns with this technique: - While this technique does help to minimize Anterior Deltoid involvement, it does take the humerus into abduction and external rotation. The result of this is shoulder impingement (as previously discussed). A safer and more effective approach: - If the person has no shoulder condition that merits external rotation, focus on maintaining a neutral rotation. This can be accomplished by standing in front of a mirror and keeping the anterior part of the elbow (the “elbow pit”) pointing directly forward. If the elbow pit starts to face upwards,the humerus is starting to externally rotate and there is more anterior deltoid involvement. If the elbow pit starts to face downward, the humerus is getting internally rotated and causing shoulder impingement. - Use a light enough weight to keep the proper form for this exercise. This exercise has extremely bad lever mechanics and cannot be properly performed with heavy amounts of weight. Many people use too much weight forcing them to recruit a number of other muscles in place of the anterior head of the Deltoid.
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COFE Weight Training Manual 8.
Upright Rows
Reasons why the exercise has been done: - This exercise has traditionally been used for hitting the Deltoids and the Upper Trapezius. Some people have even used Upright Rows thinking they are getting an upper back exercise. - Bodybuilders and strength athletes like the Upright Row because it is a compound or multi-joint movement which many believe to be more effective for size and strength gains than isolation or single-joint movements. - This is a very old exercise that has been used for years. - Although the deltoid musculature is involved in numerous upper body exercises, there are a limited number of effective exercises that directly target Deltoids.
Upright Row Concerns with this technique: - For the shoulder, the Upright Row poses the same risks of shoulder impingement as the Side Dumbbell Raises with internal rotation. - The Upright Row also causes strain on the hand, wrist and forearm musculature and connective tissue as the lifter is forced to hold the weight in a wrist flexed, partially pronated (twisted out) and with a partial grip. - Whether we are looking at the Deltoids, Trapezius or upper back, all of these areas can be targeted more effectively with other exercises that do not pose the risks of the Upright Row. A safer and more effective approach: - Some people have advocated doing Upright Rows but stopping at 908 abduction. While this can reduce the strain on the shoulder, there is still internal rotation which can cause shoulder impingement at 908 abduction. - Dumbbells can be used to reduce the strain on the wrist and hand, but this variation still has little effect on the shoulder joint. - Avoid this movement for people who do not need this movement in everyday life. - If an individual does have a functional requirement (necessary for everyday life, work or sport environment) use DB & ROM (range of motion) modifications if possible to reduce the strain to the shoulder, wrist and hand structures. -
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COFE Weight Training Manual 9.
Deep Knee Bends
Reasons why the exercise has been done this way: - Powerlifting competition requires lifters to squat to a depth of thighs parallel to the ground in order for a squat lift to be legal. - Olympic lifters are required to get into rock bottom squatting positions during the catch phase of their lifts. When Olympic lifters train with squats, they need to get their bodies used to this deep knee bend position. - Many of the opinions about weight training that are around today originated from Powerlifting and Olympic lifting traditions. - Most weight training textbooks use “thighs parallel” as a guideline for squatting depth. - When it comes to the squatting mechanics, squatting depth greatly affects the amount of weight an individual is able to lift. Cutting the depth on a squat, even a few inches, can make the difference of 100 pounds for some lifters. Many people will cut their depth on a squat to make the squat easier and allow them to lift more weight. Advanced trainees often scoff when they see an experienced lifter put a huge amount of weight on the bar and then squat just a few inches.
Deep Squats Concerns with this technique: - Deep Knee bends can strain the knee joint in the following ways: 1. The compression force on the back of the patella gradually increases as the knee moves from 0-608 flexion. As the knee is flexed from 60908, the compression force increases much more significantly. As the knee is flexed beyond 908, compression increases even more drastically. (Reilly and Martens, 1972) This is especially stressful on the knee for individuals who do not have proper patella tracking (knee cap staying in line and not sliding to the side). (Brooks, 2001) 2. Squatting deeper then 908 increases the load on the thinnest part of the femoral cartilage. This can cause wear and tear, over time, to the cartilage. (Reeves, Laskowski, and Smith, 1998) 3. The posterior cruciate ligament of the knee is placed at a full stretch with excessive bending of the knee. This decreases the stability of the joint. (Brooks, 2001) - Squatting too low for some individuals can cause excessive forward lean of the torso and/or a posterior pelvic tilt and flexion of the lumbar spine (bum tucks in and the lower back rounds). Loading the spine in this
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abnormal position can cause strain on the spinal ligaments and an uneven pressure in the discs which may result in a herniated disc. Almost every textbook that recommends squatting to a depth of “thighs parallel” uses a model with perfect “squat genes” for the photo (someone with a long torso and short femurs – upper thigh bones). While these gifted individuals can get down to this “proper” squatting depth with ease, many people will break form before they reach this depth.
A safer and more effective approach: - Look at the individual’s goals. Many people will be able to reach their goals without going into deep knee flexion. - Always stay above the point where form “breaks.” Broken form can be recognized by the knees traveling out past the toes, excessive forward lean, pain in knees or back and/or loss of neutral spine (natural spinal curves) position. Find the spot at which form starts to break and stay above this spot. - Most individuals, provided they can maintain proper form and no “bad” pain, should try to squat down to about 60-908 knee flexion for his/her daily life/work/sports environment and do so with care to avoid “bouncing” into this position. - Some individuals may need this greater ROM, but may not need a high amount of strength in this range. If this is the case, they can train this way with lighter weights and use a smaller ROM when training with heavier weights. - Consult an appropriate health care professional if you suspect there are any knee problems or if pain occurs.
Squat to 60 degree Knee Flexion
Squat to 90 degree Knee Flexion
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10. Lying Leg Raises Reasons why the exercise has been done this way: - To work the lower abdominals. - The lower abdominals are a problem area for many people who seek lower ab exercises that can magically “melt” the fat of the lower abdominal region. - It burns a lot so people think it must be a great exercise. The ability to “feel the burn” is the main criteria that most people use to evaluate an exercise. If the exercise creates a burning sensation, then it must be a great exercise. - Tradition – this exercise has been done for years.
Lying Leg Raises Concerns with this technique: - This movement, in and of itself, is not a “bad” exercise, but rather it is an exercise that very few people can perform properly and safely. - Virtually no one, without proper training, has the lower abdominal coordination and strength to lower their legs to the floor while maintaining a fixed lumbar (lower back) and pelvic (hip) position. As a result, as trainees lower their legs toward the floor, their Illiopsoas (hip flexors) group, which originate at the lumbar vertebrae and the pelvis, overpowers the lower abdominals, pulling them into an anterior (forward) pelvic tilt, hyper-extends the lumbar spine and creates sheering (grinding and sliding) force on the lumbar spine. - Besides the strain to the lower back, doing lower abdominal movements with the back arching forward creates dysfunction (improper movement patterns that are not the way the body is designed to work). During contraction of the Illiopsoas group (forward movement of the leg), the lower abdominals are supposed to stabilize the pelvis (hips) to prevent back arching and strain. Muscles that are trained dysfunctionally in the gym will not work functionally (properly) in a daily life, work or sports environment. Also, the longer an individual trains in a dysfunctional manner, the more difficult (and time consuming) it is for that individual to learn proper movement patterns and recreate function. - The burning that people feel while doing this exercise is their lower Rectus Abdominis being eccentrically loaded. In other words, the strain on the lower abdominals is so great that they are literally ripped apart trying to support the lower back. To understand this principle, think about someone doing a barbell biceps curl with a weight too heavy despite attempts to lift or hold the weight. The sarcomeres (the moveable parts of a muscle) are ripped apart and this would obviously create more
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COFE Weight Training Manual burning and DOMS (the soreness you get a day or two after a workout) than using a weight that the lifter could raise and lower under control. A safer and more effective approach: - Again, as stated at the beginning of this section, Lying Leg Raises are not bad, if the individual has the proper lower abdominal strength and coordination to do them without having the lower back arch as the legs are being lowered. - Most people need to take this exercise and back it up to where the knees are bent and the feet are flat on the floor. Then, the lifter can lift and lower one foot at a time while maintaining proper lower back position. - Over time, trainees can be progressed to more challenging positions and eventually, through proper technique and progressive overload, get to the point where they can do Lying Leg Raises in a safe and effective way.
Heel Slides References: 1. 2. 3. 4.
Brooks, D. Effective Strength Training: Analysis & Technique of Upper-Body, Lower-Body, and Trunk Exercises. Windsor, ON: Human Kinetics, 2001. Reeves, R.K., Laskowski, E.R. and Smith, J. “Weight Training Injuries – Part II: Diagnosing & Managing Acute Conditions.” Physician and Sports Medicine, Vol. 26, No. 3, March (1998): 54-63 (as cited in Brooks, 2001). Reilly, D. and Martens, M. “Experimental analysis of quadriceps muscle force and Patellofemoral joint reaction force for various activities.” Acta Orthopedic Scandinavia, 43: 60-37. (as cited in Brooks, 2001). Signorile, J.E., Zink, A.J. and Szwed, S.P. “A Comparative Electromygraphical Investigation of Muscle Utilization Patterns Using Various Hand Positions During the Lat Pulldown.” Journal of Strength and Conditioning Research. Vol. 16, No. 3. 2002: 539-546.
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COFE Weight Training Manual Chapter 10 Leadership, Communication and Exercise Motivation “The key to success in any endeavour is the ability to lead others successfully. … Success is the progressive realization of a predetermined goal.” Introduction • • • • •
Characteristics of Successful Leaders Effective Communication Skills Principles of Adult Learners Guidelines for Feedback Exercise Motivation and Adherence
Weight training instructors have a very complex role that includes teaching, coaching, advising, supervising, counselling and encouraging. A positive relationship between instructor and client is essential to success. This Chapter will look at some of the factors which influence client exercise success and adherence.
Characteristics of Successful Leaders (Maxwell, 1998) 1. Leadership ability determines your effectiveness as a weight-training instructor. You will never be more effective than your leadership abilities will permit. Are you continually upgrading your skills, your education, and your communication abilities? 2. The true measure of leadership is influence. Are you in a position to influence by your role model, knowledge and ability to plan and to communicate? 3. Leadership develops over time. It will not happen because you have position or power. Everyday, work on one thing whether it is review of exercise technique manuals or motivation. Leadership skills will develop a little bit at a time. 4. Any one can drive, not everyone can steer! Any one who completes the required courses and examinations can be called a weight-training instructor; however, not everyone can plan and lead others to succeed in their fitness and weight-training programs. Do you ever wonder why certain instructors and personal trainers have clients lining up at the door? It is not because of their good looks (I guess it could be!), but rather because word has spread that they can lead others to success. 5. In order to have leadership influence, your client must trust you. Your client must believe that you are sincerely interested in their success. This takes time, but it will happen if you continually come prepared, show you are interested, and give them undivided attention when training. 6. When clients respect you as a leader, they will follow you. Are you deserving of their respect? Have you kept up with the latest research, attended
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COFE Weight Training Manual workshops and seminars, continued to train and eat well? These are all things you can do to capture your clients’ respect. 7. Great leaders mix facts with intuition to achieve success. The great weight-training instructors see things that others cannot, and make changes based upon solid training principles and intuition that develops from confidence, experience and training. 8. Leaders touch the spirit of their client before they grab their hand. It is very hard to motivate and lead others until you grab their emotion and spirit. Find out their reason for training, their desires and goals; then lead them to success. Leadership plus vision equals success.
9. Leaders are not fearful of giving power and influence to others. Do not be afraid of educating and empowering your clients to the point they can make decisions and choices about programs and training. Ultimately, the client is responsible for his or her own success. 10. Constantly highlight your professionalism. Your manner of dress, your language, and your attitude are how you will be judged. 11. Leaders find a way to reach success. If one training program is not working, find another. Make changes, try new things. Do not be afraid to change. What works for one individual will not work for everyone. 12. Leaders understand that quality of training beats quantity of training every time. Strive to plan and implement safe and effective training programs that show clearly that you value your clients’ time and respect their goals. 13. Be prepared to give of yourself. Leaders give part of themselves to each client. Time, interest, emotion and expertise all flow from leader to client. 14. Leaders know when to lead and when to listen, when to instruct and when to watch; when to talk and when to listen. Leadership is sometimes best illustrated by what is not said and done. 15. A successful weight-training instructor will be judged by the success of their clients. Have you done everything possible to help your clients reach their goals?
Effective Communication Effective communication is critical to the success of any weight-training instructorclient relationship. Communication falls into many categories including the following:
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COFE Weight Training Manual Verbal (auditory – what you say and what they hear): eg. encouraging, questioning, probing (trying to get more information), informing, and supplying feedback. How we communicate is often more important than what is communicated.
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Things to consider in verbal communication: 1. Tone – excited, bored, high, low, monotone or varied. 2. Rate – too fast or too slow. 3. Volume – loud enough to be heard or overpowering. Non-verbal (visual presentation, body language, slogans on your clothing, posture, facial expressions). Often instructors will be very careful about what they say but fail to realize the significance of non-verbal communication. Non-verbal communication is powerful and can make the difference between establishing a good relationship with a client or not.
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Things to consider in non-verbal communication: 1. Facial expression – distracted and tight or interested and excited. 2. Eyes – narrowed, rolling or excited and alert. 3. Body posture – relaxed and professional or slouching and bored. 4. Arms – crossed and closed or animated and demonstrative to indicate excitement. Make sure you are giving the signal intended!
Keys to Successful Communication
Speak clearly and give clear, concise instructions or feedback. Be a good listener – willing to listen before talking. Take time to answer questions. This shows you care about and value your clients’ input. Good two-way communication is a benefit to both client and trainer. Respond positively rather than defensively when challenged or questioned and be confident in your abilities and knowledge. Make eye-to-eye contact with your client and show clearly that you are happy to be working with them. Constantly ensure non-verbal and verbal communication match and support each other. For example, do not lean on equipment and then try to communicate energy and enthusiasm. Wear appropriate professional fitness attire. Have fun! Project enjoyment and passion in your career.
Weight-Training Instructor Professionalism
Care about people. Give 100% focus and attention to your client. Take care of your client – answer their questions and make them feel like they are the only one that matters at that point in time. Give consistent praise and positive, concise feedback and reinforcement. Demonstrate a passion for fitness and weight-training. Don’t talk about your personal life. It is acceptable to talk about examples of training and fitness issues and challenges you have faced in the past, but leave your relationships and finances out of the gym. Leave your personal life at the door!
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Be patient – ALWAYS! You may answer the same question one hundred times but to the client, at that time, it is an important question and it deserves a quality answer. Progress at the client’s pace, not on your own schedule. Maintain the client’s dignity at all times. Do not touch someone unless it is necessary and even then ask his or her permission first. Over time of working with the same client, this may not be necessary, as they get more comfortable with you. Do not trash other trainers or facilities – especially those you work with. Do not talk about other clients or gym members – keep information confidential. Avoid giving your opinion on controversial topics and issues that are non-training related. Stay within your scope of practice. Do not offer medical advice. Do not set up meal plans or recommend supplements. Do not be afraid to say, “I’ll get more information on that and get back to you our next time together.” Always keep learning – be a student for life. Set the tone of each training session – one of fun but quality. Do not make people feel stupid, talk down to them or insult their intelligence. Dress for success – look professional. Maintain optimal personal hygiene – do not run from your own workout to instructing without cleaning up. Maintain good posture and do not lean on equipment. Get down to the client’s level. If they are on the floor, get down to the floor and speak to them from their level. Walk beside your client, not in front of him/her. Practice what you preach! Be a role model. Introduce your clients to other clients and gym members but not as a dating service! Keep eye contact always! When you meet someone, shake hands and introduce yourself. Use proper language, even if the client does not. Use language your client can understand (do not forget to continually educate). Be polite! Ask or suggest – do not tell! Keep answers short and to the point. Remember names. Be genuine. Keep track of your clients’ names, jobs, holidays, etc. Avoid prolonged conversations with other clients or trainers. When people talk – LISTEN!!! Keep detailed records.
Feedback Guidelines Feedback is important to the overall success of a trainer-client relationship. Feedback communicates the correctness of the client’s effort and guides their future efforts and successes. To be effective, feedback must be based upon a standard of performance, i.e. exercise techniques and effort. For example, a weight-training instructor may spend more time initially with a beginner working on technique to ensure correctness and efficiency and more about effort once the technique has been mastered.
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COFE Weight Training Manual Effective feedback has three characteristics: (American Council on Exercise, 1997) 1. Specific – communication of what exactly is right or wrong, eg. hand or elbow position during the bench press. 2. Based upon performance – what has actually taken place during the exercise or training session? 3. Provides corrective information to the trainee – supplies information about things that can be maintained or changed, eg. arm or hand position not height or arm length.
Feedback Ideas
Everything cannot be corrected at one time. Select what is most important and begin with correcting that issue. Too much feedback at one time may overwhelm the trainee. Give feedback appropriate to the level and understanding of the trainee. Don’t overwhelm them with complexity. Give specific information during feedback – general “looks good” type of feedback may be appropriate at times for motivation but more specific information is needed for learning. Give appropriate non-verbal feedback. For example, nodding your head while the trainee tries a new exercise indicates approval. This action, coupled with verbal feedback, will clearly indicate to the trainee that they are doing what is necessary to be successful on the particular exercise.
As a weight-training instructor, you are responsible for program development and implementation that will assist your client in reaching his/her goals. This requires technical, leadership and communication expertise. The success of a client is about getting them to make changes in his/her life, eg. eating and exercise. Every trainer is different just like each client possesses unique characteristics including exercise likes/dislikes, learning style and communication needs. Be flexible!
Exercise Motivation and Adherence Individuals begin a fitness program for many different reasons - some because of the desire for more energy to get through the day while others are concerned about weight loss and appearance. Still others begin because of outside pressure from their doctor or spouse. Regardless of the reason, weight-training instructors need to put in special effort to motivate their clients to help them enjoy progress and to maintain their new healthy and active lifestyle. Some exercisers are self-motivated. They just don’t feel right without completing their regular workout. Others, however, need help in staying at it. It is not a question of exercise value; many individuals know they should be active and should workout, but for whatever the reason, they don’t. Motivation: the reason or reasons that individuals act or cease to act in a certain manner. For example, some individuals have had bad experiences with previous
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COFE Weight Training Manual exercise attempts and are reluctant to try again. Perhaps they failed to reach their goals or were injured and, therefore, are not motivated begin exercising. Adherence: continuing to follow a prescribed exercise program.
Factors Influencing Exercise Motivation and Adherence There are many reasons why individuals who begin exercising, fail to continue in the prescribed manner. The ACE Personal Trainer’s Manual (American Council on Exercise, 1997) separates adherence factors into three categories. 1. Personal Factors
Age – younger individuals are more likely to begin exercise. Education – generally, the higher the education level, the more motivation to begin and continue with exercise. Perhaps, it is a result of time or perceived value of exercise. Non-smokers! Typically non-smokers are more willing to begin exercise; smokers who do begin exercise have a higher drop out rate. Personal value of a healthy and active lifestyle appears to help with beginning to exercise but not with continuing. Overweight – less overweight individuals are more likely to begin and maintain exercise. Perhaps, it is an example of extremely overweight individuals not believing they can exercise or that exercise will really benefit them. The extremely overweight must, in many cases, face the failures of previous weight loss and fitness attempts. Health status – individuals who have many health issues or suffer injury while exercising are less likely to begin and maintain exercise. Past experiences with exercise – to a certain extent, we are all influenced by what happened in the past. In the exercise world, this is especially true. Bad experiences, failures, ridicule, and/or negative experiences in gym classes will shape our present attitude and willingness to exercise. Self-efficacy (the belief that we have the abilities to be successful). Successful exercisers must believe they have what it takes to reach their goals (eg. time, money, commitment). Self-motivation – long-term exercise adherence requires self-motivation or the desire to exercise for personal reasons not external rewards. One of the major goals of a trainer should be to try to instil personal motivation in the client, i.e. exercise because they want to, not because the trainer said they should. Costs/Benefits – to increase exercise motivation and adherence, the client must assess the costs and benefits of exercising and find that benefits are greater than costs. When costs such as money, time, commitment, convenience, child care, injury and intensity level outweigh benefits, including weight loss, increased energy, looking good, social support, enjoyment and convenience, the chance of exercise drop-out is increased.
2. Program Factors
Convenience of the exercise schedule. To increase motivation and adherence, adults need choice and options. As their circumstances change, they need
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flexibility. It is amazing how “small” changes in gym operating hours or class scheduling can result in client unhappiness and drop-out rates. Instructor personality and expertise – most fitness participants need to establish a positive relationship with their “leader.” Feeling good about working with a certain weight instructor and feeling that the instructor is concerned about their success will help increase exercise adherence. Exercise variables – are the exercise variables appropriate for the client? Are the prescribed exercise repetitions, sets, volumes and intensity perceived as challenging but achievable? Exercise schedule and frequency – the workout schedule (time each day) and frequency (time each week) must be realistic and fit into the client’s schedule. Time commitment – does the client feel the required time commitment for each workout is realistic and provides the best opportunity for success? Program variation – exercisers want and need variation to avoid boredom and dropping out. Individualization – taking the time to individualize each client’s program will not only maximize the opportunity for success, it will assist in increasing exercise adherence.
3. Environmental Factors
Location of the club – many clients consider the location (part of town), and the travel time to the club as significant factors in exercise adherence. If they feel physically unsafe or it takes a long time to commute to the club, drop-outs may increase.
Atmosphere in the exercise facility – from the front desk to maintenance, it is critical that the client feel welcomed. Is the facility clean and well looked after? Is broken equipment repaired quickly? Are the music appropriate and the “correct” volume? Is there a spot for floor work or for ladies only? Weather, road conditions and traffic congestion can all impact exercise adherence. Social support – support from facility staff and significant others greatly impacts motivation and adherence. An encouraging word from the front desk or a friendly “nice to see you” from trainers or fellow exercisers is important. Even more important is the support and encouragement received from significant others. Children, spouses or friends who continually devalue or erect exercise roadblocks are very influential in determining exercise adherence or dropping out.
Suggestions for Increasing Exercise Motivation and Adherence
Work with your client to establish realistic, challenging but achievable short-term and long-term goals. Before beginning exercise, determine your client’s exercise experience, lifestyle and activity likes and dislikes. Design and implement an exercise program which fits the time and goals of the client. Educate your client about the value of exercise and the things they can expect as they continue to exercise.
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Help your client overcome obstacles to exercise. For example, if they are heading away on a holiday, make program alterations and give exercise suggestions. Role model the value and enjoyment of exercise. Clients watch very carefully to see if their “leader” walks the talk!! Stress client responsibility and self-motivation. Help your client find a training partner who can not only increase exercise safety, but also add accountability and social support. Encourage your client to adopt a healthy lifestyle. Be a problem solver – through constant communication, leaders should be able to anticipate issues and problems that may arise and to provide exercise options.
References Maxwell, J.C. Developing the Leader Within You. Nashville, TENN: Thomas Nelson Publishers, 1993. Maxwell, J.C. The 21 Irrefutable Laws of Leadership. Nashville, TENN: Thomas Nelson Publishers, 1998. American Council on Exercise. Personal Trainer Manual. Ed. R. T. Cotton. San Diego, CA: 1997.
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Chapter 11 Nutrition for Performance Good nutrition is essential for optimal health and successful strength training. There is a lot of nutritional information available and often, the trainers’ biggest role is helping the client determine what will work best for him/her in reaching personal health and fitness goals.
Six Basic Nutrients Each of the six basic nutrients has a specific role in reaching and maintaining health and fitness goals. 1. 2. 3. 4. 5. 6.
Carbohydrates Protein Fat Vitamins Minerals Water
Carbohydrates Types of Carbohydrates 1. Monosaccharide: a single unit of carbohydrate, eg. glucose, fructose (fruit sugar). 2. Disaccharide: two monosaccharides combined into one unit. Examples: Sucrose = glucose + fructose Lactose = glucose + galactose Maltose = glucose + glucose 3. Oligosaccharide: formed from the residue of monosaccharides – primarily from vegetables. 4. Polysaccharide: many (10-1000s) monosaccharides classified in two categories: Starch (sometimes referred to as complex carbohydrates): the main storage form of carbohydrates in plants. Fibre: non-starch, non-digestible component of complex carbohydrates. Adequate dietary fibre is associated with many positive health benefits including reduced risk of colon cancer, regulation of caloric intake, and lowering of LDL (bad cholesterol). The average North American takes in 1215 grams of fibre per day while the recommended amount is 20-35 grams per day.
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COFE Weight Training Manual Role of Carbohydrates 1. Energy source for moderate to high intensity exercise. 2. Spares protein breakdown – if carbohydrates are adequate during exercise, protein breakdown for energy production will be kept to a minimum. 3. Primes the pump for fat metabolism (used as a fuel source). 4. Fuel source for the central nervous system to ensure proper functioning of thinking and nervous skills.
Recommended Amount of Daily Carbohydrate Intake 50-60% of total caloric intake (may reach 70% for high intensity training athletes). General guideline: 8-10 grams/kg of body weight. Remember: these are only guidelines and individual needs will vary. Problems with Too Little Carbohydrates
Low energy levels if glycogen stores (stored units of glucose) are too low from excessively low carbohydrate intake or expenditure during long term exercise. Decreased central nervous system function leading to light headedness, dizziness or muscle weakness. Low fibre intake can lead to constipation and other health risk factors. Fibre in the diet can assist in lowering the “glycemic index” of ingested “carbs.” (See the following section on glycemic index for more information.) Muscle atrophy due to the inability to train at a high level of intensity if energy levels are low or if protein is broken down (catabolized) as a fuel source. Reduced fat metabolism – carbohydrates act as the “fire starter” for fat utilization as a fuel source.
Problems with Too Many Carbohydrates
Increased health risks especially when refined carbohydrates are a big part of the diet. Tooth decay, Type 2 Diabetes and obesity are all associated health risk factors and conditions.
Guidelines, Tips and Trivia
Emphasize complex carbohydrate intake and avoid refined and processed sugars and foods. Understand the relationship of the glycemic index to blood glucose and insulin levels. 1 gram of carbohydrate = 4 calories The average American diet contains 60 lbs. of sugar and 46 lbs. of corn syrup per year. Fructose is a good substitute for table sugar as it is “very” sweet (use less) and will not elicit a dramatic insulin response.
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COFE Weight Training Manual Understanding the Glycemic Index What is the Glycemic Index? Every carbohydrate digested is broken down into glucose. Certain foods are broken down (digested) and reach the blood stream (absorbed) very quickly, eg. table sugar. Others are absorbed much slower, eg. apples. The glycemic index (GI) is a rating or measurement of how quickly your body converts carbohydrates to glucose.
Why Is It Important? There are many reasons why fat is stored in the body. Excess caloric intake of any nutrient and excess blood glucose are common causes. When you digest carbohydrates, they are broken down to glucose. If you eat high amounts of carbohydrates that can be broken down very quickly, high blood glucose levels can result (hyperglycemia), often leading to a “sugar rush.” The body (pancreas specifically), secretes more insulin to try to bring the blood glucose level back to normal, and in doing so, uses the glucose for energy production, restocking depleted muscle and liver glycogen stores or storage as fat.
How Does the GI Work? The published glycemic index tables seen in numerous books typically indicate if white bread or glucose has been used as a standard of comparison for the other carbohydrates. For example, if glucose is given the rating of 100, then an equal amount of apple would be assigned a value of 36 indicated the apple caused a rose in blood glucose level 36% of what the glucose alone would have caused.
Why are GI Ratings Different in Multiple Resources? There are many factors which can influence the GI Rating including:
Different standards, eg. glucose vs. white bread. Other ingredients or nutrients in the food tested. Ripeness of the food tested, eg. non-ripe bananas = increased starch content while ripe bananas = increased sugar content. Food preparation methods, eg. potatoes baked or boiled. In application of this GI concept, remember other foods taken in at the same time as the carbohydrate will also influence blood glucose response.
How Can I Use the GI to Make Food Selection? Understanding how the body will respond to different foods and food combinations can help you in a number of ways including:
Determine the carbohydrates and food combinations needed for a more consistent energy level throughout the day (low to moderate GI). Determine the carbohydrates and food combinations needed to best stimulate weight loss (low-moderate GI). Determine the best foods to fuel high intensity training.
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COFE Weight Training Manual What are some of the Concerns When Using the GI to Make Food Selections?
Low fat and low-moderate glycemic, does not necessarily mean it is a good food choice, eg. rice cakes are nutrient poor and high in sugar. Low GI does not always mean high in nutrient value, eg. certain ice cream selections. Just because something is High Glycemic does not mean it should never be eaten. It may be appropriate at certain times, eg. post-workout and may have important nutrient value. Your exact body’s need and response to carbohydrates influenced by many factors including: amount eaten, food combinations, and time of eating, training status and training goals.
Final Thoughts!
Use of the Glycemic Index should be only one of the many factors you consider in making food choices. It is important to consider nutrient density (i.e. amount of nutrition packed into the food), fat and type of fat content, amount of fibre in the food, vitamin and mineral content, allergies, freshness, growing location, price, taste, and training/performance goals.
A final guideline – Think Balance in Food Choices!
Sample Glycemic Index Foods Low-Glycemic Foods Moderate – Glycemic Foods Apples Buckwheat Beans (butter, Lima, navy, kidney)
High-Glycemic Foods Apricots
Corn
Bagels
Oranges
Beets
Peas
Carrots
Rice
Glucose
Rye
Pop
Sweet potatoes
Syrup
Whole grain bread
Watermelon
Whole wheat pasta
Whole wheat bread
Sucrose (table sugar)
White pasta
Bananas (under ripe) Barley Cherries Grapefruit Pears Wild rice Yogurt Ice Cream All-Bran cereals White Bread Remember that GI is not the only factor to consider in making food choices and in placement of the specific carbohydrate on the Glycemic Index.
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COFE Weight Training Manual Proteins Proteins or polypeptides are made up of various combinations of amino acids. Each specific amino acid (AA) combination results in a unique protein with a specific and essential role in the body. Normally proteins are most significant as tissue building blocks but under certain conditions, they can be used as an energy source.
Terminology Amino Acids: there are around 20 identified amino acids that are the building blocks of protein. They are separated into two categories: Essential Amino Acids – amino acids that cannot be manufactured in the body and, therefore, must be taken through diet. There are 8 essential amino acids for adults and 9 for children. Non-essential Amino Acids – amino acids that the body can manufacture. Proteins are classified into two groups by the number of the essential amino acids present in the nutrient: Complete protein – contains all the essential amino acids. Typically animal protein sources such as eggs, fish, poultry and meat. Soy protein isolate falls into this category as well. Incomplete protein – does not contain all of the essential amino acids. Typically, plant sources of protein would fall into this category. Remember: Not all proteins are created equal and there are a couple of things to keep in mind. 1. Protein Efficiency Ratio (PER) (Ross-Wilkinson, 2001) = shows the percentage of protein by weight from the protein source. For example, milk is 4% protein by weight but 82% of that protein can be used by the body. On the other hand, soy bean flour is 42% protein by weight and 61% can be used by the body. 2. Biological Value (BV) (Ross-Wilkinson, 2001) = the amount of protein in the food source that is useable by the body. For example, fish has a BV rating of 70, while soybeans have a BV rating of 47. By combining high quality protein (complete) with low quality protein (incomplete), the maximum nutritional value can be obtained from protein.
Role of Protein
Tissue synthesis. Activators of vitamins necessary for other chemical reactions in the body. Components of cell membranes. Component of fingernails, hair, tendons and ligaments. Active in digestion, blood clotting, oxygen carrying and regulation of body fluid content amount and location.
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COFE Weight Training Manual Recommended Amounts of Protein The present recommended amount of protein required on a daily basis is called the Recommended Daily Allowance or RDA. The RDA was developed in the early 1940’s and has been revised numerous times over the years to represent the nutritional needs of a population (not individual) over a long period of time. The protein RDA = 0.83g/kg (approximately 4g/lb.) of body weight. There are, however, a number of factors that may increase individual protein requirements including:
Increased physical training. Active growth, eg. kids and teens. Pregnancy. Nursing mothers. Individuals on vegetarian diets. Stress, injury and disease.
Although the usual recommended amount of protein intake is 15-20% of calorie intake, this amount may vary with individuals on high or low calorie diets or training intensely.
Note: There is considerable ongoing debate about the need to increase protein intake and lower carbohydrate intake for many individuals. The following table, which determines the protein needs of an individual based upon body weight, is one method gaining acceptance in the training fitness field.
Individual Status
Grams of Protein Per Pound Of Body Weight
Current RDA for sedentary adult Recreational exercise – adult Competitive athlete – adult Growing teenage athlete Adult building muscle mass Athlete restricting calories Maximum useable amount for adults
0.4 0.5 0.6 0.8 0.7 0.8 0.9
– – – – –
0.75 0.9 0.9 0.9 0.9
Source: Lemon 1995; Lemon et al. 1992; Walberg et al. 1988 as cited in Clark, N. Sport Nutrition Guidebook. 2nd Ed. Toronto: Human Kinetics, 1997.
Problems with Too Little Protein
Potential interference with tissue synthesis. Low energy levels. Inability to build or maintain muscle mass. Decreased performance. Increased difficulty in the control of insulin levels.
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COFE Weight Training Manual Problems with Too Much Protein
Gain body fat: any additional protein taken beyond what can be digested and absorbed (about 25-30 grams in a two-hour period) can be converted and stored as fat.
Risk of high protein equating to high fat if the protein intake is predominantly from animal sources.
Dehydration: increased protein intake means the kidneys must work harder to rid the body of the by-products of protein digestion (for the science majors at heart, that means mostly urea and ammonium!). As the kidneys filter and process, increased water is also lost leading to an increased risk of dehydration. Kidney “stress”: if excessive protein is taken in, the kidneys have to work overtime and in some situations, kidney stones may form. Nutrient deficiency: all food groups supply important nutrients. If one group is eliminated or severely reduced, there is an increased risk of malnourishment. Waste of money: high protein foods can be expensive. If excess protein is taken in, more money than necessary is being spent.
A Word About Vegetarian Diets Since most plant sources of protein are missing at least one of the essential amino acids, it is difficult, on a strict vegetarian diet, to eat complete proteins. With good menu planning and utilizing the idea of eating complimentary protein combinations, complete proteins necessary for good health and performance can be found, but it does require considerable effort. Sample protein combinations in three categories: 1. Grains & Seeds, 2. Grains & Milk Products, and 3. Grains & Legumes.
Cereal and milk. Pasta and cheese. Rice and beans. Tofu and rice. Peanut butter and multigrain bread. Grains, beans and legumes.
Protein and Amino Acid Supplementation Although it is beyond the “scope of practice” of the weight-training instructor to recommend specific supplementation regimes or diets, it is important to be aware of the potential risks and benefits of protein supplementation.
Some General Comments 1. If the desire is to use protein intake for tissue building rather than as an energy source, then carbohydrates should be consumed along with protein. (RossWilkinson, 2001)
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COFE Weight Training Manual 2. There are basically three typical protein supplement types which are essentially equal in nutrient value. (Ross-Wilkinson, 2001) Individual tolerance may be a factor in choice.
Milk protein = whey, milk protein concentrate and caseinate. Egg protein. Soy protein.
3. Regardless of the additional protein consumed, a well-balanced nutritional plan is still essential to good health and performance. Excess protein intake at the expense of the other needed nutrients is unhealthy and expensive. 4. Amino acid supplementation is also a hot topic among the weight-training set and it is well beyond the scope of this book to look at free form vs. combined or branched chain amino acids as the best approach. It is important to realize that there are essential amino acids (body can not produce) and non-essential amino acids (the body can produce) and that correct amounts of each one are necessary for health and performance.
Fat Fats do not deserve the bad reputation they get. Everywhere you look, there are low-fat, reduced-fat or no-fat foods on the grocery shelf. Certain amounts and types of fat are essential for health and performance. Saturated Fat – Usually solid at room temperature, they are mainly derived from animal sources such as meat, butter and lard. There are a few oils, such as coconut and palm, that fall into the saturated fat category. Saturated fats are typically found in processed food and are considered as the “bad” fat since they have been linked to increased risk of cholesterol and coronary heart disease. Saturated fats should be limited in intake (no more than 10% of total caloric intake). Monounsaturated/Polyunsaturated Fat – assist in lowering cholesterol (LDL – the “bad” cholesterol), and help maintain HDL (the “good” cholesterol). Sources: Unsaturated – olive oil, canola oil, peanut oil, nuts (peanuts, pecans and almonds), and avocados. Polyunsaturated – safflower, sunflower, soybean, corn oil, flax seed oil, help seed oil, cold water fish, eg. salmon. A word about “Hydrogenated Vegetable Oils” – plant-source fats that are solid at room temperature (like saturated fats) because they are hydrogenated (chemical process which adds hydrogen). This process creates “trans-fatty acids” which are not handled well by the body and can raise cholesterol. Generally, should be avoided. Sources: most margarines and many other products (check the label carefully).
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Role of Fats
Energy reserve (stored fat is potential energy). Necessary for absorption of fat soluble vitamins (A, D, E. & K). Help regulate body temperature. Protects vital internal organs. Appetite suppressant. Source of Omega 3 fats which are associated with lower blood pressure, reduced risk for coronary heart disease, increased immunity system efficiency, and improved insulin sensitivity. Help control insulin levels by slowing down the rate of carbohydrate digestion and absorption.
Suggested Guidelines for Fat Intake At the present time, the typical North American diet includes 34-38% of calories from fat sources while most “healthy” guidelines suggest 20-30%. For most athletes who have a higher than normal caloric intake on a daily basis, it is suggested that 20-25% of calories be obtained from fat sources and no more than 10% be from saturated fats.
Problems with Too Little Fat
Harder to control insulin levels. Risk for high glycemic index “binge” as hunger always seems to be present. Reduced absorption of fat-soluble vitamins. Hindered muscle and tissue repair (eg. cell membranes).
Problems with Too Much Fat
Obesity (just like too many calories of any food group). Elevated LDL. Increased risk of Heart disease. Increased risk of cardiovascular disease.
Tips, Ideas and Suggestions
Certain oils, such as peanut, flax, hemp, sesame seed should not be heated or used in cooking; they are better used as dressings. Good olive oils and canola oils can be used for cooking but avoid high temperatures. Be careful of low-fat products that use fat substitutes such as polydextrose, maltodextrin, cellulose, and gums. Caution in use of “fat-blockers.” These additives bind to fat to prevent their absorption, thereby, effectively reducing caloric intake. There is an increased risk of fat-soluble vitamin deficiency and to say nothing of the necessity of close proximity to a washroom!
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Vitamins Vitamins are specific nutrients needed in specific amounts for health and performance. Vitamins must be ingested because the body does not produce them or produce enough to meet the needs of the body. There is much debate about the amount of each vitamin needed to meet daily “survival” (RDA) and the amount needed by athletes and other individuals to perform each day. Each vitamin contributes in a specific manner to the health and performance of the human body. Although we will not enter the supplement debate at this time, just remember – a vitamin supplement is only beneficial if there was a deficiency. Fat-soluble Vitamins
Health and Exercise Related Function
Food Sources
Vitamin A (RETINOL)
Night vision, tissue maintenance. Antioxidant properties.
Green vegetables, dairy products. Orange and yellow fruits and vegetables. Sunlight, fish oils, fortified dairy products.
Beta Carotene (converted to Vitamin A) Vitamin D
Vitamin E (tocopherol)
Vitamin K (phylloquinone) Water-soluble Vitamins Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Niacin
Vitamin B6 (pyridoxine)
Pantothenic Acid
Folic Acid
Vitamin B12
Biotin
Vitamin C (ascorbic acid)
Increases absorption of calcium, promotes bone health. Helps in cellular respiration, formation of red blood cells, antioxidant. Glycogen formation, blood clotting, bone formation. Health and Fitness Related Function Carbohydrate metabolism, nervous system health, growth, muscle tone. Metabolism of carbohydrates, protein fat, cellular metabolism. Cell energy production and metabolism of protein, carbohydrates and fats. Protein and glycogen metabolism, red blood cell formation. Cell energy production, fatty acid oxidation. Regulation of growth, breakdown of proteins, formation of red blood cells. Metabolism of carbohydrates, proteins and fats, formation of red blood cells. Fat breakdown, amino acid metabolism, glycogen formation. Helps maintain connective tissue, iron absorption, antioxidant.
Seeds, nuts, green leafy vegetables, polyunsaturated vegetable oils, fish liver oils, raw wheat germ. Green leafy vegetables, milk, yogurt. Food Sources Organ meats, whole grains, nuts, legumes, milk. Milk products, eggs, meats, whole grains, green leafy vegetables. Liver, lean meats, poultry fish, peanuts, legumes, grains, wheat germ. Whole grains, meats, fish, poultry, seeds. Meat, fish, poultry, milk products, legumes, whole grains. Green leafy vegetables, liver, whole wheat products, meat, eggs, milk products. Muscle meats, fish, eggs, dairy products (absent in plant foods). Legumes, vegetables, meats, liver, egg yolk, nuts. Citrus fruits, juice, raw cabbage, kiwi, tomatoes, green peppers, salad greens.
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COFE Weight Training Manual Minerals Minerals are considered to be essential nutrients for health and performance. As with vitamins, there is an ongoing debate about the need for mineral supplementation. The general guideline remains the same: unless there is a deficiency, supplementation of a specific mineral will have little benefit. A brief summary of the major categories and function of common minerals is in the following tables. Macro Minerals
Function
Food Sources
Calcium
Major component of bone tissue, nerve conduction, normal heart beat, blood clotting, muscle contraction.
Phosphorus
Major component of bone tissue, metabolism of fats and carbohydrates, formation of ATP, transport of fatty acids. Part of bones and teeth, activates enzymes for bio reactions, assists in calcium and potassium uptake, muscle and nervous system function.
Milk, cheese, cottage cheese, yogurt, shrimp, oysters, calcium fortified foods and broccoli. Most foods, cereal grains, fish milk, eggs, and asparagus.
Magnesium
Fruit, oats, legumes, nuts, whole grains and green vegetables.
Trace Minerals
Function
Food Sources
Iron
Important component of hemoglobin for oxygen transport and enzymes.
Zinc
Synthesis of molecules in the body, enzymes, growth and repair of tissue.
Iodine
Proper function of the thyroid gland (the thyroid sets metabolic rate), growth and energy production. Significant in antioxidant function to protect from free radical damage.
Liver, nuts, red meats, poultry, fish, molasses, clams, bread and legumes (also found in fortified foods). Eggs, seafood, liver, meat, whole grain products, oatmeal and herring. Seafood, cod, iodized sale, meat, dairy products and oysters. Seafood, meat, liver, nuts (Brazil). Note: the selenium content of foods is variable due to different growing conditions. Liver and other organ meats, seafood, chocolate, nuts and meat.
Selenium
Copper
Manganese
Chromium
Flouride
Antioxidant role, enzyme component, collagen component, immunity, skin pigmentation, cholesterol metabolism, glucose metabolism and, therefore, energy production. Energy production, bone and connective tissue formation, antioxidant, carbohydrate metabolism and collagen synthesis. Assists in glucose and amino acid utilization, energy production and muscle growth. Assist in bone health and healthy teeth.
Brussel sprouts, spinach, meat, wheat germ, barley seed, bananas, corn, lettuce and oatmeal. Meats, liver, bread, cheese, brewer’s yeast, brown rice and potatoes. Tea, primarily, and most foods have a very low amount.
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Electrolytes
Function
Food Sources
Sodium
Regulation of body fluid, component of cell membranes, muscle contraction and nerve impulse conduction.
Chloride Potassium
Regulation of body fluid balance. Fluid balance, muscle contraction, nerve impulse conduction and glycogen formation.
Usually found in adequate amounts in most individual’s diets but can be found in many sport drinks. Table salt. Bananas.
Water Water is essential to health and performance. It is the site of many chemical reactions in the body and the transportation system for body raw materials. Water is found throughout the body and, depending on the fat content of an individual, the amount of water will vary from 45% in obese individuals to 70% in the very lean. Water intake has to be carefully regulated as even slight dehydration (water loss of 1-4%) can significantly impair performance. Many factors affect the amount and rate of water loss:
Humidity and temperature. Obesity. Disease and illness. Alcohol and caffeine use. Exercise and high sweating rates. Improper clothing (heat retaining rather than heat releasing). Drugs, eg. diuretics.
Water intake guidelines for events over 30 minutes: Pre event – 2 hours before = 18-24 oz. (2 ½ - 3 cups) Pre event – 15 minutes before = 12-20 oz. (1 ½ - 2 ½ cups) During the event = 6-9 oz. every 15-20 minutes (1 cup approx.) Post event – 16-24 oz. (2 – 3 cups) for every pound of body weight lost and ingestion of a carbohydrate drink once the heart rate is back to normal may help rehydrate and restore energy. (Ross-Wilkinson, 2001)
Training Goals and Nutrition for Muscle Gain Note: Every individual has different nutritional requirements. The following information is intended to give some general ideas and guidelines to assist in helping fitness participants in reaching their training goals of gaining muscle mass or losing body fat. This information is not intended to take the place of individualized medical care and attention if there are any health conditions or concerns.
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COFE Weight Training Manual Gaining Muscle Training Guidelines
Establish a weight-training program appropriate for the needs and experience of the client. Focus on compound exercises and big movements, eg. squats, bench press, military press, pull-ups and dips. Note: many of these are high risk so be confident in your teaching ability and your clients’ training base before putting these into a program. Do not train too often. Train each body part 1-2 times per week unless the client is a beginner who could start with a full body workout 3 times per week. Ensure adequate recovery time between workouts. Use proper technique to ensure safety, injury prevention and, most importantly, maximum stimulation for muscle gain. Train intensely – without adequate training stimulus, muscle hypertrophy will not be stimulated.
Gaining Muscle Mass Nutrition Guidelines
Consume an additional 500 calories per day (may have to increase percentage of protein in the diet). (McArdle, 1999) Suggestions: (Food Guide Pyramid) o Men: 24-27 calories per pound of body weight o Women: 20-24 calories per pound of body weight o If training and caloric intake are still not producing the weight gain, gradually increase caloric intake. Look for foods that are caloric and nutritionally dense. Take approximately 0.7 – 0.9 g of protein per pound of body weight. (Clark, 1997) Remember: excess protein (more than your body can use) is of no benefit. Space your protein throughout the day. The average individual can only absorb about 25 – 30 g of protein in a two-hour period of time. (Kleiner, 2001) Keep fat intake below 30% of caloric intake (20-30%) and minimize the amount of saturated fat taken in. Additional carbohydrates should be from natural, non-processed, complex sources.
Suggestions: 3.6 – 4.1 g of carbohydrates per pound of body weight. (Food Guide Pyramid) Carbohydrates should make up 50-60% (or more) of your caloric intake during muscle-building periods of training. Meals will need to be more frequent – approximately 2-3 hours apart. There are benefits to eating more frequently: o Able to take in sufficient calories. o The body can process food more efficiently. o Helps keep the body in an anabolic state throughout the day.
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COFE Weight Training Manual Tips and Cautions
Set a goal of gaining 1-2 pounds per week. Faster weight gain may simply result in fat gain. Get additional calories from nutritious sources, not junk food which is certainly calorie rich, but nutrition poor. Get adequate sleep of 7-9 hours.
Training and Nutrition Guidelines for Losing Body Fat Training Guidelines
Fat loss will require proper training, not simply less intense training. Cardio: focus on moderate intensity (60-70% of maximum heart rate) and gradually increase time. As the fitness level increases, training in the 70-85% range may be possible. Although there is debate about the ideal duration of exercise needed to get into the “fat burning zone,” working up to 30+ minutes appears to be the most commonly accepted target. Weight-training: use weight-training to increase muscle mass and boost the metabolic rate. Typically, training should be in the 12-15 repetition range and consist of a whole body workout.
Nutrition Guidelines
Avoid simply decreasing caloric intake, unless it is clearly evident that excess calories are part of the problem. Never skip meals especially breakfast. Reducing calories too much can slow down the metabolic rate and make fat loss more difficult. Focus on a change in eating habits that moves from calorie-rich and processed foods to nutritious non-processed foods. Avoid taking in calories late at night – after 7 p.m. is a good guideline. Identify eating patterns, eg. when stressed, that will make the fat loss goal more difficult. Suggestions: (Food Guide Pyramid) o If eating properly already, then try reducing caloric intake by 500 calories per day or approximately 20%. (Food Guide Pyramid; McArdle, 1999) o Men = reduce caloric intake 17 calories per pound of body weight. o Women = reduce caloric intake 16 calories per pound of body weight. Include adequate amounts of fibre and nutritionally dense foods in the diet. This will help keep the hunger feeling away. If training hard while trying to lose body fat, an increase in protein intake may be necessary. Remember, more protein than needed by the body is not beneficial to fat loss. Space protein intake throughout the day. Fat intake should be approximately 20% of caloric intake (no more than 30%). Restrict saturated fat intake. Look for ways to trim fat (they are calorie dense with 1 gram of fat = 9 calories) by avoiding creams, using lean meats, etc. Get carbohydrate intake from complex natural sources and preferably the low to moderate glycemic index variety. Carbs are needed for energy to complete the exercises which burn calories and help lose fat.
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COFE Weight Training Manual Suggestions: o Men = 2.7 grams of carbs per pound of body weight. (Food Guide Pyramid) o Women = 2.3 grams of carbs per pound of body weight. (Food Guide Pyramid) To burn calories efficiently, the body must stay out of the starvation mode. Gradually increase the number of smaller meals throughout the day. Again, it would be good to eat every 2-3 hours as the body can more efficiently digest the food. There is also less risk of breaking down lean tissue as could happen if the body goes into the starvation mode.
Tips and Cautions
Set a goal of 1-2 pounds of fat loss per week. More rapid weight loss increases the risk of lean tissue loss as well. Individual factors such as age, gender genetics and training status will influence the rate of fat loss. The leaner the individual, the slower the fat loss. Keep the focus on maintaining muscle mass while trying to lose fat. Do not diet – it just slows down the metabolic rate and restriction of any one nutrient increases the risk of deficiency. Avoid junk food. It is full of “empty” calories! Avoid refined and simple carbohydrates – they will only take away the hunger for a short period of time and they are limited in nutrient value but high in calories. Drink water. Get adequate sleep so full value for training can be achieved.
Calorie Calculations Note: Many individuals are fixated on calorie counting as the way to maintain an acceptable body composition. It would be good to shift some of the focus on educating clients and fitness participants about total food values – TFV (i.e. nutrition coming from the food taken in). The risk of calorie counting is that many individuals assume that all calories are created equally. This is far from the truth. Many foods are denser in nutrition than others even though they may have the same caloric value. If individuals are firm on their desire to “count” calories, the following method gives one example of calculation.
Sample Method of Caloric Intake Calculation – Calorie Estimate Method (McArdle, 1999) Steps: 1. Estimate BMR (basal metabolic rate): BMR = body weight (lbs.) X 10. 2. Multiply BMR by the “Activity Factor”: a. 1.4 Moderate activity: 3-5 times per week for 20-30 minutes. b. 1.55 Active: 3-5 times per week for 60 minutes c. 1.7 Very Active: 60 minutes per day or 3-5 times per week for 90 minutes. d. Extremely Active: more than 90 minutes per day or 5 times per week for 120+ minutes.
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COFE Weight Training Manual 3. Multiply (BMR x Activity Factor) x 1.07 (Thermic effect food = 7% of calories consumed). 4. Use the information to adjust caloric intake and/or training to achieve the desired goals.
Some Things to Think About/ Shopping Tips
Never shop for food when hungry. Stay in the outside sections of the grocery store as much as possible. Most of the dairy, meat, produce and bakery items are located in the outside isles while more of the processed, canned and boxed items are located in the inside isles. Read labels carefully: ensure you are getting what you want and need, not what is attracting your eye. For example, low-fat does not mean no-fat and does not indicate what type of fat is in the food. Look at the nutritional breakdown in the foods to see what is actually in each item. Read the ingredients. They are listed in order from most to least – be careful of additives and substitutes. Remember, there are many different ways of saying “sugar.” For example, dextrose, maple syrup, liquid invert sugar, molasses, and corn syrup are all different ingredients but basically have the same effect upon the body. Watch out for “hydrogenated vegetable oils” – the body does not handle them well and they have similar health consequences as do saturated fats. More and more products are listing trans fats. Know the “danger isle” and stay away from it! One of the greatest strengths an individual can possess is to know their own weaknesses. If candy is the weak spot, avoid it or run down the isle. Be a wise consumer in the health food section to ensure quality food is purchased, eg. right amount and type of carbohydrates. Ask questions and be a wise consumer. Some food stores offer nutritional “tours” of their stores with a qualified nutritionist. Sign up!
Restaurant Eating Tips for Health and Performance
Remember, the goal of most restaurants is to provide good taste and good value so customers leave full and happy and return another day. Food additives for appearance and taste are not always the best thing for meeting health and fitness goals. Decide ahead of time what type of day it will be: o Progress day – stick to the plan. o Maintenance day – stay close to the plan. o Sabotage day – depart from the plan. o It is acceptable and even desirable now and then to maintain or sabotage but too many meals like that will make it difficult to reach the established health and fitness goals. Be involved in the restaurant selection process. Try to select an establishment that has acceptable selections for your established training and nutrition goals. Remember: the meal will not be perfect. Be ready to ask for substitutions. Most restaurants are more than happy to cooperate.
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Be careful of salads. The lettuce and other ingredients may be great but choose carefully when deciding on the dressing. Avoid the buffet!! The buffet only encourages over-eating. Often the mentality is, “I paid for it so I am going to eat my money’s worth.” Request a doggie bag. Most restaurants give large servings so customers feel they are getting good value for their dollar. Do not over-eat because it is there – take it home for another meal the next day, if needed.
Thoughts on the “S” Word (Steroids) Without a doubt, use of anabolic steroids will increase muscle mass when taken at the training dose rather than at the therapeutic dose. Regardless of this fact, the weight-training instructor should be very clear that they do not recommend, encourage or condone the use of anabolic steroids. Risks of Steroid use:
Mood swings or “roid rage.” Sterility. Liver damage. Increased blood pressure. Increased cholesterol levels (LDL) and reduction of HDL. Acne. Hair loss in males. Breast atrophy. And the list goes on ….
Final Thoughts The weight-training instructor is involved in changing lives. With the help of the qualified and professional weight-training instructor, the unfit can become the fit, the unhealthy can become the healthy, the lethargic can become the energetic, the selfconscious can become the self-confident. This responsibility should not be taken lightly. The area of nutrition requires constant reading and research to keep up with the latest scientific findings so that each aspect that impacts one’s health, fitness and performance is understood. Prescription of specific recipes is beyond the scope of the weight-training instructor.
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References Canada Food Guide. Health Canada, 1997. Clark, N. Nancy Clark’s Sport Nutrition Guidebook. 2nd ed. Toronto: Human Kinetics, 1997. Essentials of Strength and Conditioning. Ed. T. R. Baechle. 2nd ed. Windsor, ON: Human Kinetics, 2000. Food Guide Pyramid. United States Department of Agriculture and Human Resources. King, B.J. Fat Wars. Toronto: MacMillan, 2000. Kleiner, S.M. Power Eating. 2nd ed. Toronto: Human Kinetics, 2001. McArdle, W.D., Katch, F.L. & Katch, V.. Sport & Exercise Nutrition. New York: Lippincott, Williams & Wilkins, 1999. Reimers, K.H. “Glycemic Index: Can You Use It?” Strength and Conditioning Journal. NSCA. Vol. 23, #5: 2001. Ross-Wilkinson, J. Nutrition: The Missing Link. Optimal Health – For Life. Comox, BC: 2001. Wardlaw, G.M. & Insel, P.M. Perspectives in Nutrition. Mosby Year Book Inc. As cited in: Westerman, Colin. High Performance Nutrition. Delta: Infofit Educators, 2001. Westerman, Colin. High Performance Nutrition. Delta: Infofit Educators, 2001.
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Chapter 12 Special Populations Introduction Although the majority of time for most weight-training instructors is spent with healthy fitness participants, there are also many clients who have special health and fitness needs. It is important for the instructor/trainer to be aware of the health and conditioning concerns which impact fitness program design and implementation. Weight-training instructors need to be constantly upgrading their knowledge of special conditions and, if not trained to work with a special condition, should not feel bad about referring the particular client to another trainer who has knowledge and experience with a specific condition. This chapter will look at a number of “common” special exercise conditions including: 1. Youth 2. Older Adults 3. Hypertension 4. Osteoporosis 5. Low-back Pain 6. Arthritis 7. Pregnancy 8. Diabetes 9. Fibromyalgia 10. Asthma
Youth Anatomically and physiologically, youth (pre and post puberty), are unique compared to adults in terms of their response to exercise and program design factors. Although there is considerable debate about the value and safety of strength training for youth, research is clear that there are identified physiological and psychological benefits arising from regular, well-planned and supervised resistance training.
Benefits of Strength Training
Increased voluntary strength. Increased bone density. Improved neuromuscular coordination. Improved motor skill performance. Improvement of health factors including blood lipid profiles, body composition, and blood pressure in mildly hypertensive youth. Psychological and social benefits including positive social interaction opportunities and increased self-confidence and self-esteem.
The National Strength and Conditioning Association has produced the following guidelines for youth resistance training.
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Require a medical examination and clearance. Ensure the environment is safe for training and the equipment “fits” the young athlete. Evaluate if the client is emotionally mature to handle the teaching and concentration required. Encourage questions and involvement in the program. Include a warm-up and cool-down in each program. No. 1 RM lifts. Avoid overhead and explosive lifts. Do not allow maximal lifting competitions. Teach proper breathing. Ensure youth drinks adequate water as he/she is at greater risk for dehydration. Encourage strength training as part of an overall fitness and conditioning program. Ensure each exercise is taken through a full range of motion (ROM) and concentrate on technique rather than high resistance. Clearly explain and demonstrate each exercise to ensure safe and efficient form is maintained throughout the exercise. Supervision is mandatory. If working with teams or classes, the ratio should stay close to 1:10 in the beginning stages. (Berg, 1995) Regardless of the athletic background and maturity level of the youth, start with high repetitions and low resistance, i.e. 12-15 repetitions, and allow 1-2 minutes rest between sets. Train for muscle balance, i.e. both sides of the joint and flexors/extensors. Strength training should be a regular part of conditioning two to three times per week. If there is insufficient time or interest to participate regularly, then it is better to concentrate on developing athleticism through other sporting and activity events. Make exercise sessions fun and creative.
Older Adults More and more of the individuals participating in strength training are older adults (65 years and over). Individuals are living longer and are more concerned about their quality of life. Aging is a natural process that brings with it special strength training considerations including:
Loss of height. Reduced lean body mass. Loss of elasticity of skin leading to wrinkles. Increased healing time for injury. Maximal heart rate decline. Possible increase in blood pressure. Lower cardiac output (about 1% per year after reaching adulthood). Decrease in maximal oxygen consumption (about 8-10% every decade after thirty years of age). Decrease in bone density. Decrease in muscle mass (about 3-5% each decade after 25 years).
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Body composition changes leading to increased body fat and decreased muscle mass (BMR – basal metabolic rate also decreases and contributes to this issue). Less efficient thermoregulation (control of body temperature).
Benefits of Resistance Training for the Older Adult (Hedrick, 1998)
Increased muscle strength. Possible muscle hypertrophy. Reduced body fat. Increased strength in connective tissues, i.e. ligaments and tendons. Reduced fragility. Reduced bone density loss. Improved psychological outlook and general well-being.
Older Adult Exercise Guidelines and Considerations. Although the general principles of strength training for older adults are similar to other populations, there are some special considerations to ensure safety and efficiency of training.
Attain medical approval prior to beginning a program. Complete a pre-exercise evaluation including medical history, exercise experience and lifestyle inventory. All exercise programs should include endurance and flexibility components as well as strength training. Encourage a healthy and active lifestyle. Include an extended warm-up into all exercise sessions (greater than 5 minutes for endurance and a warm-up set at 40-50% for resistance training). Mode and intensity of exercise: o Endurance – 40-65% of maximal heart rate during continuous large muscle group activities. o Resistance Training – beginners should start with 1-2 sets of 12-15 repetitions at 30-40% of 1RM, and progress over time to 1-2 sets of 12-15 repetitions at 70% of 1 RM. (Depken, 1996) Rest intervals of 1-2 minutes between sets are required. In most cases, depending upon experience, time and interest, full body workouts of 10-12 exercises stressing multi-joint, functional exercises will be a good program option. Frequency and duration: o Endurance – encourage older adults to be active each day for 30 minutes progressing over time to 60 minutes. Older adults with health conditions that impact function may need to do more frequent and shorter exercise sessions. o Resistance Training – two to three times per week. Allow 48 hours of recovery time between training sessions or muscle groups if utilizing a split program. Options include free weights, machines, bands, tubing and pool. Flexibility exercise should focus on slow and controlled static stretching. Pay special attention to the signs of over-exertion, over-heating and fatigue among older exercising adults.
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Stress proper breathing during all exercise and do not permit breath holding during the complete exercise. Encourage use of the RPE scale or talk test during aerobic sessions. Be aware of joint problems such as arthritis, which will impact the amount and type of exercise. Have your client see his/her doctor if joint pain develops during exercise or continues after cessation of exercise. Older adults like to be included in the program design. Ask for ideas, likes and dislikes and constantly communicate during each exercise session. If the client has little or no background in resistance training or exercise in general, they are likely to have many fears and questions. Ensure you explain clearly each aspect of the exercise program. Select machines or free weights widely based upon the needs and abilities of the client. While free weights may be more functional in nature and develop more balance, machines do offer more back support, are often less frightening and safer for the beginner. A quality program will most likely incorporate both modes of resistance training into the program. Develop an open and caring relationship with the client. Any one of any age can be afraid of something new and have doubts in his/her abilities to be successful – have fun, encourage and motivate.
Hypertension Blood pressure is the driving force pushing blood through the body. Blood pressure, in a healthy adult, is generally around 120/80 and represents the amount of blood pumped from the heart and the total resistance to blood flow throughout the body. Therefore, if cardiac output or total peripheral resistance changes, so does blood pressure. Hypertension is defined as chronically high blood pressure above 140/90 (also includes individuals taking antihypertensive medication). (American Council on Exercise, 1999, 1997.)
Guidelines for Strength Training and General Exercise
Along with hypertension, there are often other health issues that complicate the situation. Attain medical clearance prior to beginning exercise. Include strength training as part of a complete exercise program that also addresses the issues of dysfunctional eating, overweight and an inactive lifestyle. Teacher Proper breathing techniques – no breath holding during exercise. Generally, the client should exhale on the effort portion of the exercise. Ensure a longer than normal warm-up and cool down(>5 minutes). Repetitions should be high and resistance low (50-60% of 1 RM and 12-20 repetitions to start) (American Council on Exercise, 1999) Avoid overhead and decline lifts and isometric exercise as all of these have been shown to potentially increase blood pressure. Upper body exercises will have a greater effect on blood pressure than lower body activities. When clients are rising from the floor or lying position on benches, ensure they get up slowly to avoid a sudden drop in blood pressure. For endurance activity, teach the RPE scale or talk test and keep intensity in the range of 40-65% of maximal heart rate.
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Endurance activities should be encouraged 4-6 times per week and gradually increased in duration up to 30-60 minutes depending upon the client medical issues and health status. Circuit weight-training is a viable exercise option for hypertensive clients: (Hedrick, 1998) o Select 8-12 exercises. o Establish intensity at 40-60% of 1 RM. o 10-20 repetitions in a 30-60 second work period. o Two to three sets in a circuit alternating upper and lower body exercises. o Begin with a 45 second rest between sets and progress to 15-30 second rest intervals.
Osteoporosis Osteoporosis or “porous bone” develops due to the decreasing mineral content of the matrix of bone. As bone mass decreases so does bone strength leading to increased risk of fracture. Prior to 45 years of age, osteoporosis is more common in men and more common in females after 45 years due, in part, to decreasing levels of estrogens in females. There are many factors that contribute to prevention and/or onset of osteoporosis including genetics, diet (including calcium intake), age, lifestyle and hormones. Although there is much ongoing research and debate, exercise does appear to play a significant role in the prevention or delay of onset of osteoporosis. The period of time between 30 and 50 years is a particularly important phase for establishing bone health. The American College of Sports Medicine has established the following general exercise guidelines: (American Council on Exercise, 1999)
Weight bearing is essential for normal bone growth and health. Sedentary individuals (particularly females) who begin exercise may increase bone strength and delay further bone loss. Hormone-replacement therapy (HRT) should be considered a significant aspect of osteoporosis treatment along with exercise for menopausal and post-menopausal females. It should be mentioned that there is considerable debate over HRT with the identified link to increased risk of breast cancer. Exercise and activity programs that contribute to increased strength, flexibility and coordination are indirectly beneficial to reducing fractures by lessening the chance for falls.
Resistance Training Guidelines and Considerations As most individuals suffering from osteoporosis are also older, the resistance training guidelines presented earlier should be followed.
Use of free weights or even a weighted belt or vest to perform standing weight-bearing exercise is more beneficial than seated machine exercises. Stress exercises that focus on the legs and core and are functional for the client. For example: squats. lunges, step-ups and toe raises, abdominal (caution with the neck and intense flexion) and pelvic control. Isolation exercises such as the bicep curl and triceps press-down should be completed standing, if at all possible.
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Avoid overhead presses and upright rows as these exercises may bother older individuals who have already existing shoulder problems. Generally (although health status is the key determining factor), intensities above 75% of 1 RM appear to give the best results for stimulating bone remodeling (growth). For beginners, 1-3 sets of 10-15 repetitions and 5-8 exercises is recommended by the ACE (American Council on Exercise). (American Council on Exercise, 1999) Rest of 1-2 minutes between sets is suggested. Progression in training can move to 4 sets of 6-10 repetitions. (American Council on Exercise, 1999) Two to three training sessions each week. Be aware of other factors that may impact exercise selection including joint problems, previous injuries, and medications. For example, even though a client may benefit from an overhead press because of the functional nature of the exercise, hypertension may turn this into a contraindicated exercise.
Note: for healthy individuals with no existing osteoporotic concerns, prevention is often based upon progression in weight bearing and large muscle group exercises. Exercise concerns for individuals with osteoporosis may include the following: (American Council on Exercise, 1997)
High-impact activities (e.g. aerobics or plyometrics). Unsupported spinal flexion positions, e.g. bent over rows. Abduction/adduction of the legs against resistance. Vigorous pulling on the neck as during abdominal crunches. Moving the legs across the body.
Low-back Pain (LBP) Individuals under 45 years complain more about low-back pain than any other condition. Statistics are not pleasant. Eighty percent of the adult population will experience low-back pain at least once in their lives, and 5% of these will develop into a chronic condition. Low-back pain accounts for 25% of lost work days. (American Council on Exercise, 1997) Although there are many causes of both acute and chronic low-back pain, correct diagnosis and early intervention are critical to limiting dysfunction and lost work time. Because of the strong relationship that exists between excessive weight, inactivity and low-back pain, exercise and lifestyle modification has a major role to play in the prevention and rehabilitation of low-back pain.
Low-back Pain Exercise Guidelines and Considerations
Ensure medical clearance before beginning the exercise program. Often the LBP is associated with inactivity and overweight – develop a complete fitness program including resistance training, aerobic development and core strengthening. Be a constant educator and motivator stressing correct mechanics in daily activity and during the exercise program. Constantly monitor any change in symptoms. Avoid the following exercise movements: o Unsupported spinal flexion positions. o Repetitive bending.
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COFE Weight Training Manual Ballistic rotational activities especially when weight is carried on the shoulders. o Straight leg lifts from prone or supine positions. o Rapid explosive movements in general. o Hyperextension/hyperflexion movements. Stress good form and body alignment (neutral spine) throughout each exercise. Stress development of muscle strength, balance especially in the hamstrings/quadriceps, hip flexors, back extensors/abdominals. o
Arthritis Arthritis is described as “joint inflammation” and the two most common types are classified as osteoarthritis and rheumatoid arthritis. Osteoarthritis is a generative condition wherein the joint cartilage wears away. Over time, the bone loses shape and thickens. This type of arthritis is very common – 85% of individuals over 70 years of age are affected to some degree, and results from excessive wear and tear. Rheumatoid arthritis is considered an “autoimmune disease” and is caused by inflammation of the synovial membrane that lines the joints. The inflammation can lead to damage of the bone and cartilage resulting in reduced joint space and altered joint alignment. (American Council on Exercise, 1999) Exercise and lifestyle alterations, in addition to medication and pain management strategies, are common components of an arthritis treatment program.
Arthritis Exercise Guidelines and Considerations Note: a multitude of factors can impact the ideal exercise program for arthritis sufferers. It is difficult to give specifics of program design, as each individual will have specific requirements. The following program guidelines are deliberately general in nature. Constant communication with all medical practitioners working with the individual is required.
Attain medical clearance before beginning resistance training or any exercise program. Exercise can assist in delaying or preventing muscle atrophy, loss of joint mobility and functional endurance loss; however, during periods of inflammation, activity should be reduced or stopped. Working with arthritic clients will require constant communication with other practitioners to ensure the best overall program of treatment is supplied. Encourage low-impact activities such as water-based fitness (warm water is better – around 28-31 degrees Celsius), cycling or treadmill. Exercise programs should focus on three areas: developing and maintaining joint range of motion through exercise technique and stretching, development of muscle strength, and development of an aerobic foundation. Unfortunately, pain is part of the arthritis condition, but during exercise, do not push through the pain. If pain persists after exercise (two hours or more), exercise intensity has been too high. If severe pain persists after exercise, consult the client’s physician. Training program example: o Extended warm-up (10-15 minutes). o Aerobic component – work up to 10-20-30-45 minutes. Starting duration depends on initial fitness assessment and the degree of
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o
o
arthritic impairment. In many cases, an interval approach to aerobic conditioning may be useful, eg. a cycle-treadmill-cycle pattern. Lowimpact activities should be selected. Regular (daily, if possible) activity is recommended. Remember: rest during inflammation or flare-up times of arthritis. Isometrics/isotonic – in the beginning phase, isometric exercise may be advisable with progression to isotonic weight-training exercises of 1-set, 8-10 exercises and 10-15 repetitions (i.e. 40-60% of 1 RM). Rest 1-2 minutes between exercises. Show caution with use of isometric exercise if hypertension is also a health issue. Stretching: following an extended cool-down, stretch each of the affected joints. It is recommended by ACE (American Council on Exercise, 1997) to take each joint through their full range of motion at least one time per day.
Pregnancy For a long time, it was felt that exercise during pregnancy would reduce the blood flow to the developing fetus. Recent research evidence suggests that women can maintain or even improve their fitness levels during pregnancy. Because the cardiac reserve (difference between resting and maximum cardiac function) is reduced during pregnancy, it is not recommended to participate in high-intensity training or explosive exercise patterns. (American Council on Exercise, 1997)
Pregnancy Exercise Guidelines and Considerations
Joint laxity – due to the increase in the hormone “relaxin,” joint laxity increases leading to decreased balance and increased risk of joint injury. High temperatures – thermoregulation is more difficult during pregnancy. Increased body temperature during exercise can increase the risk for the fetus. The target heart rate should be reduced from the non-pregnant training zone. Avoid pronee (on stomach) exercise positions. In this position, the inferior vena cava, which returns blood to the heart from the lower body, is compressed and can result in reduced venous return. Dizziness and lightheadedness may develop. As weight gains increase during pregnancy, past exercise activities may become more difficult, eg. jogging or certain resistance training exercises such as lunges. Modifications in the training program will be required.
The following exercise guidelines were developed by the American College of Obstetricians and Gynaecologists and cited from the ACE Personal Training Manual (p. 346). (American Council on Exercise, 1997).
Prior to beginning exercise, consult a physician. Gradually reduce the intensity and duration of exercise as the pregnancy continues. Avoid exercise in extreme heat or high humidity conditions. Body temperature should not exceed 38 degrees Celsius (100 degrees Fahrenheit). Wear quality supportive shoes during exercise. Avoid standing for long periods of time. (Depken, 1996) Extend warm-up and cool-down.
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Use the RPE scale (rate of perceived exertion) and avoid exercise intensity that promotes dizziness, breathlessness or “pounding heart rate.” Eat a small snack approximately 15-25 minutes before exercise to help avoid hypoglycaemia and to supply nutrition and energy for both mother and fetus. Drink plenty of water before, during and after exercise. Avoid overstretching and excessive range of motion during exercises. Specific exercises should include pelvic floor control. Resistance exercises should be modified to account for the increased joint laxity and reduced balance. Report any unusual physical signs to a doctor immediately, eg. bleeding, joint pain or irregular heart beat.
Diabetes Mellitus Diabetes is described as a condition that interferes with glucose, protein and fat metabolism. Diabetes is categorized as Type 1 Insulin-Dependent Diabetes Mellitus (IDDM) and Type 2 or Non-Insulin Dependent Diabetes Mellitus (NIDDM). Insulin dependent diabetes, or Type 1, occurs in 5-10% of the cases and requires insulin administration on a regular basis as the pancreatic cells are not producing insulin or are producing insufficient insulin. Non-insulin dependent diabetes, or Type 2, occurs typically in individuals over forty years of age, overweight and sedentary, and results from reduced insulin sensitivity by body cells. Treatment may include dietary intervention, drugs, and/or insulin injection.
Diabetes Exercise Guidelines and Considerations Note: The following exercise information just touches the surface of the many factors and medical issues that must be considered to ensure a safe and effective exercise program for the diabetic client.
Consult a physician before beginning an exercise program to ensure proper diet, manipulate of medication to regulate blood glucose and to consider other health risks. In Type 1 diabetes, blood glucose will rise during exercise if there is not enough insulin in the blood. This can lead to ketosis (indicates increased fat metabolism). Exercise during this state could lead to ketoacidosis (increased acidity of the blood) – a serious health risk that could require hospitalization. (Berg, 1995) In Type 2 diabetes, exercise will cause blood glucose levels to drop. Assess blood glucose before and after exercise and be aware of hypoglycemia risks and intervention. In Type 2 diabetes, long-term exercise may reduce the need for insulin and medication. Extremely intense weight-training may trigger the release of stress hormones that, in turn, may elevate glucose release from the liver. Over time, continual training may lessen this effect. Blood glucose monitoring is required. Trainers working with diabetic clients should have emergency carbohydrates available to intercept development of hypoglycemia.
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Trainers should be aware of the symptoms of hypoglycemia: weakness, tremor, blurred vision and reduced mental function. (American Council on Exercise, 1999) Diabetics should wear an identification tag when lifting to ensure appropriate and rapid emergency care can be given as needed. Accepted resistance training principles apply with diabetic clients. Through proper program design (appropriate repetitions, sets and rest intervals for training goals) coupled with blood glucose monitoring, a safe and effective training program can be implemented.
Fibromyalgia (FMS) Fibromyalgia is a musculoskeletal disorder that affects more females than males and consists of progressive pain in the muscles and soft tissue throughout the body. The syndrome is characterized by widespread tenderness, fatigue, anxiety, stiffness and depression. FMS is hard to specifically diagnose through lab or other blood tests, but there are many aspects of FMS that have impact upon program design and implementation including: dizziness, numbness, headaches, lack of endurance and muscle spasms. Regular, moderate exercise appears to have beneficial effects for FMS sufferers.
Fibromyalgia Exercise Guidelines and Considerations
Attain medical clearance before beginning an exercise program and identify and/or rule out other conditions that may be involved. FMS individuals are often inactive due to the pain they face and, as a result, the overall fitness level may be low. There will be days when the client is unable to participate in the program and there will be good days when moderate exercise will be a real benefit. A complete exercise program including flexibility, aerobic endurance and strength development is warranted to develop functional daily fitness. Stretching: since FMS sufferers may have “tightness,” a regular static stretching program is helpful. Avoid reaching the pain threshold and hold each stretch for 20-60 seconds. Remember, there may be dizziness and balance issues, so ensure stretching is done while in a stable and safe position. Stretching can be done as part of the cool-down or after an extensive warm-up. Resistance training: start with low intensity and volume to reduce the risk of increasing muscle and joint stiffness and soreness. Try to leave the client with an energized, rather than fatigued, feeling. Each day, the program will need to be re-evaluated based upon the needs and ability of the client on that particular day. o Avoid sudden ballistic movements and extremely intense and high volume workouts. The goal is to prevent increased musculoskeletal trauma and subsequent pain. o Stress progression in exercise intensity and duration. o Use lightweight, elastic bands, gravity or aquatic resistance. o Ensure correct technique is used through the full range of motion. o Concentrate on postural correction, range of motion and in particular, upper body strength.
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COFE Weight Training Manual One set of 8-12 repetitions with no or very light additional resistance may be adequate. Endurance: concentrate on low-impact activities such as aquatic, walking or cycling. Total exercise duration: to begin, limit total exercise time to 15-20 minutes and slowly progress to 30-40 minutes three to four times per week. (American Council on Exercise, 1999; Roozen, 1998) Aquatic exercises may be particularly appropriate for beginners of those FMS sufferers with excess weight, low fitness levels or other existing injuries. o
Asthma Asthma is classed as a restrictive lung disease that causes difficulty in breathing. Exposure to an asthma trigger including irritants (eg. smoke pollution, perfume or allergens) and exercise causes the smooth muscle surrounding the bronchioles to constrict and reduce the size of the airway. In addition, cells lining the airways become inflamed and produce mucus that further restricts airflow. (American Council on Exercise, 1999) Asthma can affect all ages. Treatment of asthma includes medication, identification of the onset triggers and improvement of overall fitness levels through exercise. Symptoms of asthma include: coughing, wheezing, shortness of breath and chest soreness. Exercise induced asthma (EIA) typically occurs during moderate to high intensity exercise and results from bronchi spasm due to insufficiently warmed and humidified air. (American Council on Exercise, 1999) EIA most often occurs in the first 6-12 minutes of exercise or 5-10 minutes after exercise. Complete warm-ups and cooldowns are necessary.
Asthma Exercise Guidelines and Considerations
Consult a physician to ensure asthma is under control before beginning exercise. Training intensity can vary with high intensity on symptom-free days and reduced intensity during trigger days. Ensure any necessary medication is available and taken before exercise or before it is required. Avoid exercising in trigger zones, eg. poorly ventilated facility or extremely cool air. Extend the warm-up (at least 15 minutes) and during this time, gradually increase exercise intensity from 40-50-60% of maximal heart rate. Extend the cool down to 10-15 minutes. Control the environment of exercise, eg. outdoors is not an ideal location for aerobic work while indoor work in a dusty facility may also trigger asthma. A warm and humid environment appears to be most beneficial to the asthmatic in preventing the onset of EIA. Ensure proper hydration before, during and after exercise. Proper hydration assists in reducing the “thickness” of the mucous and makes it easier to expel. Encourage belly or diaphragmatic breathing. (American Council on Exercise, 1999) This technique uses muscles to assist in air exchange.
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COFE Weight Training Manual References 1. 2. 3. 4. 5. 6. 7. 8. 9.
American Council on Exercise. Clinical Exercise Specialist Manual. San Diego: American Council on Exercise, 1999. American Council on Exercise. Personal Trainer Manual. Ed. R.T. Cotton. San Diego: American Council on Exercise, 1997. Berg, K. “Weight training for persons with diabetes mellitus.” National Strength and Conditioning Journal. April, 42-45: 1995. Bennett, R.M. and McCain, G. “Coping successfully with fibromyalagia.” Patient Care, 29, 29-39: 1995. Depken, D. and Zelasko, C.J. “Exercise during pregnancy: Concerns for the fitness professional” National Strength and Conditioning Journal. October, 43-51: 1996. Hedrick, A. “Resistance training with older populations: Justifications, benefits, protocol.” National Strength and Conditioning Journal. 20,2: 32-39, 1998. LaFontaine, T. “Resistance training for patients with hypertension.” National Strength and Conditioning Journal. 19, 1: 5-9, 1997. National Strength and Conditioning Association. Training Youth. Coloradi Springs: NSCA, 1996. Roozen, M.M. “Training individuals with fibromyalgia.” National Strength and Conditioning Journal. 20, 2: 64-66, 1998.
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COFE Weight Training Manual Chapter 13 Neutral Spine and Athletic Stance What is Neutral Spine? Neutral Spine is a way of referring to the spine in its natural position. The term neutral can be understood by comparing the spine position to gears on a card. In a car, neutral represents a position between forward and reverse gears. When the spine is in neutral, it is neither flexed nor hyper-extended. The spine is made up of three main sections: cervical (neck region – 7 vertebrae), thoracic (upper back region – 12 vertebrae), and the lumbar (lower back region – 5 vertebrae). Below the lumber vertebrae are a sacrum (in the hip area) and coccyx (the tailbone area). These regions are fused and not as relevant for this discussion on Neutral Spine position. When viewing the spine from the side, one should see a slight curve at the cervical spine, a slight curve at the thoracic spine and a slight curve at the lumbar region. This is the spine’s most natural and strongest position. While standing erect, many people can maintain a position close to a Neutral Spine (this will vary with postural deviations); however, when bending forward, most people lose their Neutral Spine position. Maintaining this Neutral Spine position while bending forward at the hips is essential for numerous exercises such as Squats, Dead-lifts, and Bent-Over exercises, as well as just picking up weights from the floor or rack. Before these or positions can be used in a workout, individuals need to be able to bend forward from the hips while maintaining a Neutral Spine position. This can be practiced with a stick on the lower back to help see if Neutral Spine is maintained and movement is happening just at the hips. The stick should maintain contact with the tailbone, upper back and head with a slight space in the lower back and neck.
Hold a stick on back while bending forward.
Neutral Spine with Forward Bending (Arms moved for clarity)
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COFE Weight Training Manual Here are several cues you would use to instruct a participant on how to establish neutral posture from a standing position. 1. Tilt pelvis forward (anterior pelvic tilt) and then backward (posterior pelvic tilt). Position pelvis between these two extremes. 2. Visualize pelvis as a bucket full to the brim with water. Position pelvis so the water stays level in the bucket and does not pour out the front (due to anterior pelvic tilt) or back (due to posterior pelvic tilt). 3. Maintain a slight curve in the low back. Do not allow low back to arch excessively or become flat. 4. Contract the abdominals. Activate the transverse abdominis and pelvic floor. 5. Slightly retract the scapula. Slightly depress the scapula. 6. Align ears over shoulders; shoulders over the hips; hips over the knees and knees over the ankles. Why is Neutral Spine Important? The ability to maintain a Neutral Spine position will greatly decrease the risk of injury to the spine during resistance training. In this position, the spine is able to take the greatest compression load. In the Neutral Spine position, the Erector Spinae musculature is more effective at supporting the spine. As one moves away from the Neutral Spine position into a more rounded spine position, the back musculature becomes much less effective at supporting the spine and this responsibility gets passed on to the ligaments that are holding the vertebrae together. Maintaining Neutral Spine is also essential for proper lifting mechanics. For a number of years now, people have been saying, “Lift with your legs, and not with your back.” While this is a good start, it alone does not guarantee a proper lifting position. It is also vital to maintain a Neutral Spine position and engage the TA (Transverse Abdominis). The combination of these components creates safer and more effective lifting positions.
The Athletic Stance
Athletic Stance (Arms moved for picture clarity.)
Use the following checklist to help cue the Athletic Stance: √ Chin in. √ Chest out. √ Shoulders down and back. √ Belly in (TA and core activated) √ Butt out (just enough to have a neutral lumbar position). √ Knees slightly bent. √ Feet approximately shoulder width apart.
This position should be used when doing exercises from a standing position to minimize risk of injury during weight loading to the body.
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COFE Weight Training Manual Chapter 14 ICE Preparation and Success Tips What is ICE? ICE stands for Instructor Competency Evaluation and represents an opportunity for future weight-training instructors to demonstrate their expertise in the weighttraining area. This aspect of the certification process is undertaken following the completion of a Weight-Training Specialty Module Course and consists of a number of steps to ensure the future instructor is well-prepared to be a safe and efficient instructor in the field. The ICE process represents another equally important opportunity for education and professional development. Realize the value of the ICE. There are numerous certifications that fitness professionals can take; however, unlike BCRPA, very few of these certifications have a practical, “hands on” evaluation of your skills. BCRPA’s registration program not only assesses your fitness knowledge, but also your ability to use this knowledge in the gym/fitness facility. Take the ICE seriously. ICE evaluators know that they are putting their names behind the people who they pass. If these people do foolish or unsafe things in the fitness centre, the reputation of the ICE evaluator is in jeopardy. ICE evaluators know this and want to know that you are safe and competent in working with people. Make sure your ICE Package is complete. If you require ICE forms, contact BCRPA immediately at: BCRPA, 101 – 4664 Lougheed Highway, Burnaby, B.C. V5C 5T5 Phone: (604) 273-8055 Fax: (604) 629-2651 Website: www.bcrpa.bc.ca
Refer questions regarding the ICE Package to your Course Conductor. Review the ICE package thoroughly and ask your Weight-Training Module Instructor if you have any questions. This is more easily done before the course is over. Also, try to get the ICE evaluator’s email address or business phone number in case you run into additional questions during your preparation time.
Use your Course Resources (from Weight-Training and Fitness Theory Modules) to Help Answer the Questions
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1. Make sure the Client & Scenario Programs are completed fully. The forms used for filling out the programs are very specific about the information that should be included. Not including all the requested information raises the ICE evaluator’s concern that you are trying to rush through and are not taking the process seriously. It also increases the marking time and frustration levels considerably.
2. Complete all Program forms and questions before contacting an ICE Evaluator. When you do contact your ICE evaluator, have the forms in front of you in case he/she asks you to refer to one of them. This shows the ICE evaluator that you are competent, organized, well-prepared and that you respect his/her valuable time. Also, send the written components of the ICE to the evaluator 5-10 days before the practical evaluation. Having this done allows you to drop them off quickly and shows you are “on the ball.”
3. Remember that each ICE Evaluator will do things a little differently. Before setting up the ICE, ask questions about the format that he/she likes to use.
4. Try to do the ICE at the facility at which you train/work. This will help you to be relaxed and confident with the equipment and surroundings. If you need to use another facility with which you are not familiar, check it out ahead of time and be sure you know where all the equipment is and how it works.
5. Study the ICE Evaluation Mark Form. This is the exact form that your ICE Evaluator will use for the ICE, and it lets you know specifically how you will be graded.
6. Remember the little things. Good personal hygiene, professional dress, having a clipboard and getting to the facility early are important things to consider. These small things make a positive first impression with your ICE Evaluator and show him/her that you are serious about becoming a fitness professional.
7. Bring the proper forms. These include: Par-Q, Lifestyle Questions, Goal Setting Forms, and Forms for writing up a program. Again, it shows the ICE evaluator that you are serious and well-prepared.
8. Remember that you will make mistakes. This is not meant as a negative statement, but a reality statement. The ICE Evaluator knows that you are human and that you are still learning.
9. Relax and view the ICE as a Learning Experience. A good ICE Evaluator is not just viewing this as a test, but as an opportunity to teach you some new things. Be excited about the chance to learn your strengths, to discover areas upon which to improve, and to increase your skills and knowledge.
10. Don’t wait too long. Try to set up the ICE within a month or two of completing the course. The longer you wait, the greater chance you have of forgetting some of the information or not completing the ICE process.
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COFE Weight Training Manual Appendix I Assessment and Evaluation Overview Testing and evaluation is an essential first step in planning a successful training program, whether for the elite athlete or the general fitness client. Although the information gathered through testing may vary with the individual client, it serves many purposes.
Identifies strengths and weaknesses of the athlete or present health and fitness status of the client. Useful in setting specific short and long term goals. Helps establish a baseline of fitness and function. Can help keep track of progress and enhance motivation through retesting. Establishes the foundation for specific program development and implementation. Identifies areas of health risk and injury.
Components of Assessment Assessments by the fitness professional generally fall into four categories and should assess the overall functional status of the individual. The strength and conditioning professional working with elite athletes may need to complete a more extensive evaluation process that would include sport specific functional and performance assessments. (ACE Personal Trainer Manual, 2003) 1. Cardiovascular fitness: includes measurements at rest and during exercise. 2. Muscular strength and endurance. 3. Muscle and joint flexibility. 4. Body composition. Although not all fitness participants may want to complete a “total” assessment process, there are some tests that fall under the “must do” category to ensure health and safety of the client. 1. Completion of the Par-Q and Health Screening forms – this is needed to identify cardiovascular risk and determine if medical referral is needed. 2. Exercise History/Lifestyle and Attitude Survey – helps identify training status, exercise and activity likes and dislikes, potential exercise contraindications and information critical to motivation of the client. 3. Informed Consent: helps to inform the client of what to expect in the upcoming assessment and exercise program and gives the trainer some degree of legal protection. 4. Blood pressure, resting heart assessment is necessary to complete exercise risk identification. Many other tests may be completed but would fall under the “would be nice but not mandatory” category including the following:
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1. Girth measurements. 2. Body composition. 3. Sub maximal cardiovascular fitness (many trainers would consider this to be an important part of any assessment). 4. Muscle and joint flexibility. 5. Specific muscle strength and endurance testing. For the athlete, there would be sport specific tests that should be completed. 6. Waist-to-Hip Ratio. 7. Body Mass Index. 8. Maximum performance tests such as 1 RM Testing and Vertical Jump – this type of assessment should only be completed with experienced athletes and trainers. The more information a trainer has, in terms of client strengths and weaknesses, the safer and more effective the exercise program can be; however, not all clients will want a complete battery of tests out of fear or embarrassment. In many cases, they do not understand what is being assessed and how the information will be useful in planning their program. Some clients do not want to be told they have 26% body fat or their waist is 42 inches. Education of the client is critical at the testing and assessment phase.
Testing Quality Test results are only useful and helpful to the client and trainer if the assessments are valid and reliable. (Baechle and Earle, 2000) Validity: the degree to which the test measures what it is supposed to measure. This is easy to determine with height and weight measurements, but may be more difficult to ensure in body composition tests that make estimations of body composition based upon certain theoretic assumptions. Ensure that tests used are based upon sound science and assess the specific fitness or performance element desired. Reliability: the measure of consistency or repeatability of the test. For example, poorly calibrated testing bicycles or an inexperienced “skin caliper” user may give different results simply due to error in measuring rather than legitimate change in fitness or performance.
Testing Instructions and Protocol To help the client properly be prepared both mentally and physically for the testing session, it is important to follow certain guidelines that will not only help set the client at ease, but also will exhibit professionalism.
Ensure the location for testing is appropriate: out of the view of the rest of the members, but still protecting both the client and the trainer.
Clearly supply instructions that give the purpose of the test, testing process and test scoring.
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Give opportunity for questions before the testing begins.
The order of the tests should be efficient and effective, eg. take resting heart rate and blood pressures before anything else and complete girth measurements and body composition tests before cardiovascular tests.
Supply results of the tests as soon as possible.
During any tests that may have health risks, make sure the trainer is watching for any health or safety issues. The assessment should be stopped, if necessary.
Ensure a proper warm-up and cool-down, if appropriate in order for the test to be completed.
Common Fitness Tests (ACE Personal Trainer Manual, 2003) Not all of the following tests are necessary or appropriate for all clients or trainers. They are listed to illustrate only some of the assessment tools/techniques available. For more information on any of the tests listed below, consult the ACE Personal Trainer Manual, pp. 173-206. A. Cardiovascular
Heart rate. Blood pressure. Sub maximal bicycle ergometer tests. Step tests. 12 Minute Walk-Run. 1.5 Mile Run. Rockport 1-Mile Walk.
B. Body Composition
Hydrostatic Weighing (completed only in a laboratory setting). Bioelectrical Impedance. Skin Calipers. Body Mass Index. Waist-to-Hip Ratio. Girth Measurements.
C. Flexibility
Trunk Flexion such as the Sit and Reach Test. Hip Flexion/Extension. Shoulder Range of Motion. Muscle balance.
Flexibility assessment sometimes falls into the “would be nice, but not mandatory” category, but lack of range of motion in specific muscles and joints directly can impact technique in certain exercises and, for that reason alone, should be considered an important part of the pre-assessment routine. For
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COFE Weight Training Manual example, reduced triceps range of motion might make the behind-the-head triceps extension more difficult; hamstring, quadriceps or hip flexor tightness or imbalance may impact the depth and form of a client performing the squat. D. Muscular Strength, Endurance and Power
1 RM Measures (reserved for elite athletes, if used at all) such as 1 RM Squat, Bench Press and Power Clean. Timed maximum sit-up and push-up tests. Bench press 1 RM estimation tests. Vertical Jump Test. 300 yard Shuttle (measure of anaerobic power).
References 1. ACE Personal Trainer Manual. Eds. C. Bryant and D. Green. 3rd. ed. San Diego, CA: American Council on Exercise, 2003. 2. Essentials of Strength and Conditioning. Eds. T. Baechle and R. Earle. 2nd ed. Champaign, ILL: Human Kinetics, 2000.
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COFE Weight Training Manual Sample Testing and Evaluation Record Sheet
Name: _________________________________________ Height: ____________ TEST
1
2
3
4
Date Body Weight Body Mass Index Measurements Chest Waist Hips Upper Arm Waist-to-Hip Ratio
Blood Pressure Systolic/Diastolic
Pulse Resting Heart Rate
Body Composition Skin Fold Specific Site Measurements: (depending on formula used) List site and measurements here:
Sub Maximal Oxygen Consumption Equipment Level Speed Heart Rate Estimated VO2 RPE (1-10) ** This is, by no means, an exhaustive assessment sheet but gives only one example of format which allows the trainer to record ongoing evaluation.
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COFE Weight Training Manual Review of Cardiovascular Programming Guidelines Safe and effective programming in any area of fitness involves an awareness of training principles and the expertise to apply them to individual clients. The following tables summarize the training variables for common fitness outcomes.
FITT Formula for Aerobic Training Frequency: 3-6 times per week Intensity: 60-90% maximal Heart Rate (4-9 RPE – modified) Type: jogging, cycling, swimming – any large muscle group activity Time: 20 minutes+ (usually 20-30 minutes) in the target heart rate zone
FITT for Fat Loss Frequency: 3-6 times per week Intensity: 60-70% of Maximal Heart Rate (4-5 RPE) – extremely overweight individuals may need to start at 40% of MHR Type: walking, cycling, stepping – any large muscle group activity Time: 30 minutes+ in the target heart rate zone
Target Heart Rate Determination Target heart rate training involves monitoring the pulse during aerobic exercise to ensure it is in a safe and effective training zone. The training zone typically has upper and lower limits based upon a percentage of the individual’s calculated maximal Heart rate.
Methods: 1.
2.
Upper Limit = 200 – age
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Lower Limit = 170 – age
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Target Heart Rate = MHR X % Training Intensity For example (using training zone as 60-90%):
3.
Upper Limit = (220 - age) X 90%
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Lower Limit = (220 – age) X 60%
_____
Karvonen Formula (used if the resting heart rate (RHR) is known). Target Heart Rate = Training Intensity X (MHR – RHR) = RHR For example (using training zone as 60-90%): Upper Limit = .90 (220 – age) – RHR) + RHR
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Lower Limit = .60 (220 – age) – RHR) + RHR
_____
** MHR = maximum heart rate ** RHR = resting heart rate
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COFE Weight Training Manual Rate of Perceived Exertion Review (Modified Version 1-10)/Talk Test The perceived exertion scale teaches participants to monitor their own level of exertion without having to record heart rate during the exercise period. The talk test is another simple and non-invasive method of monitoring a client’s level of exertion that does not require constant heart rate measures. Workout Component/Variable Recovery Period Aerobic Training Session Anaerobic Training
RPE* (How hard does it feel?)
Talk Test (ability to talk)
1. Almost nothing at all. 2. Very light. 3. Light. 4. Moderate. 5. Somewhat hard. 6. Hard. 7. Heavy. 8. Very heavy. 9. Very, very heavy. 10. Maximal effort.
No problem. Very easy. Easy. Somewhat difficult. Somewhat difficult. Difficult. Very difficult. Extremely difficult. Extremely difficult. Impossible.
* Adapted from Borg, G. “Psychological Basis of Perceived Exertion.” Med Sci, Sports and Exercise. 14: 377-387, 1982. What is an average pre-exercise heart rate in beats per minute (bpm) for sedentary man or woman? What steps would you take when measuring it? •
70 to 84 bpm
•
Have participant sit quietly for five minutes. Use radial, carotid, brachial or temporal pulse. Count the beats in 30 seconds. Multiply by two for bpm.
What is considered a high pre-exercise resting heart rate for a sedentary man or woman OF ANY AGE? What could it mean? What is the next step when you detect such a rate? • 100 bpm or higher • It could mean: recent physical exertion; current anxiety/nervousness; medical problems; use of medication or substances that generally increase heart rate (e.g. antihistamines, coffee, cigarettes); genetics or extremely poor fitness level. • Question the participant to determine the possible cause. Have the participant rest another five minutes, then retest. If resting bpm is still over 100, request a physician’s release. What is considered a low pre-exercise resting heart rate for a sedentary man or woman OF ANY AGE? What could it mean? What is the next step when you detect such a rate? • 60 bpm or lower. • It could mean: use of medication (i.e. beta blockers, tranquilizers); low blood pressure; genetics or high fitness level. • Question the participant to determine a possible cause. Rest five minutes, then retest. If pre-exercise resting heart rate is still excessively low request a physician’s release.
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COFE Weight Training Manual GLOSSARY OF TERMS A Actin – the “thin” contractile protein in a sarcomere of a myofibril. Active recovery – performing light activity during recovery from intense exercise. Acute injury – injury that has rapid onset. Adipose tissue – fat tissue. Aerobic exercise – exercise that is performed with a continual supply of oxygen usually low to moderate intensity and long duration. Aerobic energy system – the metabolic pathway that uses fats and carbohydrates and oxygen to produce energy. Agonist muscle – prime mover or the muscle primarily responsible for the movement. Anaerobic glycolysis – the metabolic pathway that uses glucose in the production of energy without oxygen. Sometimes called the lactic acid system. Anaerobic threshold – the time during high intensity exercise when the energy needs cannot be met by aerobic processes and shift to anaerobic systems. Antagonist muscle – the muscle opposite to the prime mover or agonist muscle. Arteries – blood vessels that carry blood away from the heart and carry oxygenated blood to the tissues (except for the pulmonary arteries which carry de-oxygenated blood to the lungs). Arthritis – an inflammatory condition of the joints, classified as osteoarthritis and rheumatoid arthritis. Assumption of risk – understanding and acceptance of the risk involved in an activity. Asthma – a pulmonary disease that is characterized by difficulty in breathing due to the constriction of bronchioles and excessive mucous secretion. ATP – adenosine triphosphate (energy). ATC-CP energy system (phosphagen system) – energy system for short high intensity exercise. Atrophy – loss of muscle cross-sectional diameter due to inactivity or injury. Axis of rotation (fulcrum) – the point of rotation for a body part or exercise machine. B Ballistic stretch – stretching with rapid bouncing movements. Basal metabolic rate – the amount of energy used by the body under resting conditions. Blood pressure – pressure exerted by the blood on the walls of the blood vessels. Body composition – division of lean body tissue and fat tissue. Body Mass Index – comparison of body height to body weight to give a “rating” of overweight and obesity. Bronchioles – the small tubes that supply oxygen to the alveoli of the lungs. Bursitis – inflammation of a bursae sac.
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COFE Weight Training Manual C Calorie – measure of the amount of energy in a nutrient. Capillaries – the smallest blood vessels that delivery blood and nutrients to tissues. Carbohydrate – essential nutrient that includes sugars and complex molecules such as grains. One gram of CHO = 4 kcals. Cardiac output – (L/min) (stroke volume X heart rate) – the amount of blood pumped by the heart in one minute. Cardiorespiratory fitness – the ability of the heart and lungs to deliver blood and oxygen for energy production during low to moderate intensity exercise (aerobic exercise). Cholesterol – fat-like substance found in the blood stream and other locations of the body. Circuit training – exercise variety that has the participant go through a number of different stations during the workout. Collagen – protein strands found in bone, skin and other tissue. Complete proteins – proteins that contain all of the 22 essential amino acids. Concentric contraction – a shortening of the muscle during force production. Creatine phosphate – a high energy phosphate molecule that is used to produce energy during high intensity work. D Delayed onset muscle soreness (DOMS) – muscle soreness that usually develops 24-48 hours after intense exercise. Diastole – the relaxation phase of the cardiac cycle during which the heart is filling with blood. Dynamic flexibility – movement or joint range of motion during exercise or activity. E Eccentric contraction – an isotonic contraction where the muscle force is less than the resistance force and the muscle lengthens during the contraction. Essential amino acids – Amino acids that must be taken in with diet as the body cannot synthesize them. F Fast-twitch muscle fibre – large muscle fibre that has the ability to contract quickly and with great force but does fatigue quickly. Fat – essential nutrient that supplies 9 kcals/gram. Fat-soluble – substances that can be dissolved in fat. For example, fat soluble vitamins are stored in fat tissue. Frontal plane – an imaginary plane that divides the body into front and back halves. G Glucose – the simplest form of carbohydrates that is used for energy production. Glycogen – storage form of glucose in muscle and the liver. Golgi tendon organ (GTO) – proprioceptive or sensory structure found at the junction of the muscle and tendon. Causes the muscle to relax when force produced is too great and could cause injury.
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COFE Weight Training Manual H Heart rate reserve (HRR) – the heart rate capacity remaining between resting heart rate and activity heart rate. High density lipoprotein (HDL) – a combined molecule of lipid and protein that contains more protein than lipid. Considered to be the “healthy” form of cholesterol that is associated with lowered coronary disease risk. I Incomplete proteins – proteins lacking one or more of the essential amino acids. Isokinetic – exercise at a fixed speed of movement. Isometric contraction – force generated by a muscle without shortening or sliding. K Karvonen formula – formula that uses the heart rate reserve to determine the desired exercise heart rate. Kyphosis – exaggerated anterior curvature of the thoracic spine. Kyphosis-lordosis – an increase in the lumbar curve and thoracic curve. L Lactic acid – a “by-product” of anaerobic energy production. Low-density lipoprotein (LDL) – a combined lipid and protein molecule that contains more lipid/fat than protein and is equated with increased coronary disease risk. M Maximum oxygen consumption (Max.VO2) – the maximal amount of oxygen an individual can deliver and use during exercise. Metabolic Equivalent (MET) – Measure of exercise intensity and oxygen use at rest where 1 MET = 3.5 ml/O2/kg of body weight/minute. Muscle hypertrophy – increase in muscle fibre diameter. Motor unit – the motor nerve and all of the muscle fibres it stimulates or innervates. Muscle spindle – a sensory structure located in the muscle fibre that causes the muscle to contract if the rate and intensity of stretch is too great. Muscle endurance – the ability of a muscle to repeatedly contract and produce force. Muscle strength – the maximal ability of a muscle to produce force in a single contraction. Myofibril – actin and myosin protein myofilaments that combine to form the muscle fibre. Myosin – the “thick” contractile protein in the sarcomere. N Negligence – failure to act in a reasonable and prudent manner similar to another professional in similar circumstances. Nutrient density – the amount of nutrition compared to the total amount of calories in a food.
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COFE Weight Training Manual O Obesity – excessive amount of fat tissue, normally considered to be greater than 20% over the ideal weight for an individual. One repetition maximum (1 RM) – the maximum amount of resistance that can be lifted with good form for one repetition. Osteoarthritis – degenerative disease that typically affects the cartilage, bone and synovial membrane of joints. Osteoporosis – decrease in bone density and increased fracture risk that is most common in postmenopausal females. P Plyometrics – a sport performance type of training that uses the elastic properties of the muscle and connective tissue to produce explosive force, eg. jumps, hops and bounding movements. Prime mover – the agonist or muscle primarily responsible for the movement. Proprioceptive neuromuscular facilitation (PNF) – a stretching technique that commonly uses the contraction/relaxation cycle to increase short term range of motion. Proprioceptors – sensory structures located in muscles, tendons and joints to monitor movement and force production of the body. Protein – essential nutrient composed of 22 amino acids = 4kcal/gram. R Rate of perceived exertion (RPE) – rating of the perception of exertion by an exerciser. The modified RPE scale is 1-10. Rheumatoid arthritis – an autoimmune disease that attacks the connective tissue of a joint. S Sagittal plane – the imaginary plane that divides the body into right and left halves. Scoliosis – lateral curvature of the spine usually in the thoracic region. Sliding filament mechanism – the accepted description of the sliding of the sarcomere during muscle contraction. Stabilizers – muscles that anchor or stabilize a body part so the desired movement can take place. Standard of care – expected professional conduct of fitness professional based upon training and accepted standards in the field. Stroke volume (ml) – amount of blood pumped from the heart (left ventricle) in one beat. Systole – the pumping phase of the heart when blood is ejected. Systolic blood pressure – measure of the blood pressure in the arteries during the contraction of systolic phase of the heart. T Transverse plane (horizontal) – imaginary plane that divides the body into top and bottom. Triglyceride – the storage form of fat or adipose tissue. V Valsalva Maneuver – forced expiration against a closed epiglottis.
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Veins – blood vessels that return de-oxygenated blood to the heart (except for the pulmonary veins which carry oxygenated blood from the lungs to the heart). Variable resistance – exercise machine that varies the resistance throughout the exercise range of motion by increasing or decreasing the length of the resistance arm. Vasoconstriction – narrowing of the diameter of a blood vessel in response to some stimulus.
Healthful Links: HEALTHY LIVING Healthy Living/Health Canada Website http://www.hc-sc.gc.ca/hl-vs/index_e.html Physical Activity/Health Canada Website http://www.hc-sc.gc.ca/hl-vs/physactiv/index_e.html The Vitality Program/Health Canada Website http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/vitalit/index_e.html Body Mass Index Calculator/Health Canada Website http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/bmi_chart_javagraph_imc_java_e.html It’s Your Health/Health Canada Website http://www.hc-sc.gc.ca/iyh-vsv/index_e.html FITNESS Healthy Eating and Physical Activity/Health Canada Website http://www.phac-aspc.gc.ca/guide/index_e.html Exercise Info http://www.exrx.net/WeightTraining/Glossary.html http://exrx.net/ExInfo/FitnessComponents.html http://exrx.net/ExInfo/StartingOutline.html http://exrx.net/ExInfo/Overtraining.html MUSCULAR ANATOMY http://exrx.net/ExInfo/Muscle.html http://www.exrx.net/Lists/Directory.html http://www.getbodysmart.com/
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