warm-up session - Answer- Why? To increase core and muscle temperature, enhancing strength and power.
HR: up to 120 BPM for 10 minutes.
YMCA bench
... [Show More] press test - Answer- Why? To measure upper body strength and endurance.
Muscles worked: Anterior Deltoids, Pectorals, Triceps, and Latissimus dorsi (back).
Resistance is set at 80 pounds for males and 35 pounds for females.
Set metronome cadence at 60 beats per minute to establish a rate of 30 repetitions per minute (one beat up, one beat down).
This test is performed until the athlete can no longer perform repetitions with the metronome.
sit and reach test - Answer- Why? To measure trunk and hip ROM.
Tape at 25 in. 15in. strip perpendicular to the tape measure. Client sits near 0, feet 12in. apart. Heels at 15in. mark. Hands stacked, middle fingers aligned. 3 attempts. Record furthest distance as final score.
3 minute step test - Answer- Why? To measure endurance and heart's blood pumping abilities.
96 BPM. Notify subject at 1, 2, 2.5, and last 10 seconds. Monitor pulse for one minute. (Recovery HR)
Ab curl up test - Answer- Why? To measure abdominal core strength and endurance.
Two strips of tape 10 cm apart. 50 BPM. Beat one up, beat two down. Go until client cannot keep good form.
Breathing - Answer- INHALE on eccentric action, EXHALE on concentric action. Exhale on the hard part.
Things to remember to say - Answer- -How many REPS?
-What TEMPO?
-What MUSCLES are being worked and HOW?
-Demonstrate.
- ASK IF THEY HAVE ANY QUESTIONS. Make sure they're doing it right.
Tibialis anterior stretch - Answer- Lunge and Lean stretch
Standing or Lying Quad pull
or SEATED TOE PULL
Calf stretch - Answer- Lean to wall stretch. Or standing calf stretches.
Hamstrings stretch - Answer- Modified Hurdlers Stretch
Glute Stretch - Answer- Why? Better hip ROM.
Lying X- Knee Hip Pull or lying Knee pull
Abdominals stretch - Answer- Why? Better trunk ROM.
Baby cobra stretch (lying torso extension)
Or Lying Reach stretch (like blogilates, toes plantar flexed)
lower back stretches - Answer- Seated V and Reach, Child's pose, Butterfly
Pecs stretch - Answer- Door pec stretch or Behind the arm retraction
deltoid stretch - Answer- Shoulder pull
Triceps stretch - Answer- Behind the head tricep stretch
UPPER BODY WORKOUTS (2) - Answer- Body weight: Planks, pushups,
Free weight: Standing dumbbell shoulder press lateral raises, front raises, bicep curls
Machine: Pec machine. Lat pulldown.
LOWER BODY WORKOUTS (1) - Answer- Body weight: Leg lifts, step ups, air squats
Free weight: barbell single leg split squats, calf raises with barbell.
machine: leg press
bands: clam shell [Show Less]