Ch. 6 - Teaching Multi-Training And Exercise Technique Flashcards
Intro to multi-training
—progression
—regression
GFI should know common exercises associated with each format, perform them correctly, effectively cue and provide modifications for all exercises
Progressions
—an option to increase complexity, impact, or intensity of a movement or pattern
Regression
—option to decrease complexity, impact, or intensity of a movement or pattern
With solid knowledge, GFI are equipped to teach safe, effective classes and build credibility with participants
Cueing will always follow correct alignment of the 5 kinetic chain checkpoints:
- Starting with the feet straight ahead
—knee in line with second and third toe - Knees straight
- LPHC
- Shoulder girdle
- Head aligned with the upper arm
Flexibility exercises
—instructors should also be aware of tech. For flexibility exercise, specifically static stretching
—proper tech. For static stretching is necessary in instances where muscle imbalance correction is the goal
—in bad form, a stretch can exacerbate movement dysfunction
Common static stretches addressing overactive muscles include
—gastrocnemius
—hip flexor complex
—adductors
—latissimus dorsi
—pectorals
—upper traps
Exercise technique
—though every exercise differs in execution and tech., there are common guidelines that can be followed to emphasize safety and effectiveness
Working from bottom up, feet should be pointing straight ahead, and when appropriate, knees and feet should be in alignment
—when standing, knees should be soft and extended, in line with second and third toe
—the LUMBO-PELVIC-HIP-COMPLEX (LPHC), should remain neutral with abs and glutes engaged
—moving up, the back should also be neutral without thoracic rounding
—shoulders should be back and down, while cervical spine should remain neutral
—finally, arms should be extended when stretched out and like the knees should be soft and not locked
—wrists should be straight and in a neutral position
Providing modifications
Modifications - adaptations to movements in order to accommodate specific requests, making moves possible for indiv. With specific needs
—2+ more exercises to adapt for indiv. Needs, fitness goals and daily preferences
There will rarely be a time where class contains ppl with same level of fitness ability
—can easily modify simple things - like plane of motion, line of a pull, and the stability of the exercise surface
Push-ups and planks are two of the easiest exercises to progress, or regress
—to level down: lower the knees to the ground, or place hands on a bench - to reduce load on core and arms
—to progress: feet can be elevated, increasing challenge on arms, shoulders and core
—can also create modifications that alter stability demands: extending one leg, performing on a stability ball, or performing with rotations into side planks
Lunges - another foundational exercise that benefit from changes in body position and stability
—adjusting plane of motion is one of the easiest ways to provide options
—beginners will be more for table with lunges in one plane at a time (Sagittarius or frontal)
—advanced can perform multiplanar lunges — one lunge in each of the three planes, per repetition — add a higher neuromuscular demand
—can also progress by holding weights or performing on less stable surface
Squat jump
—performing just one with correct form and landing is difficult - even more if you repeat
—can regress by removing the jump - repeated bodyweight squats — then eventually can have them elevate heels - then eventually add jump
—stabilize landing for a couple seconds and then go again
—eventually can increase tempo
—can progress - with height of jump, distance jump, switching planes, or tempo
Exercise library
—dumbbell Romanian deadlift (RDL)
- Stand with feet hip-width apart and in line with knees
—keep resistance at thigh level - Retract and depress the shoulders. Slightly tuck the chin
- Keep back straight, slowly lower resistance by performing a hip hinge, lowering as much as flexibility permits
- Once end ROM is reached, activate the gluteal muscles to extend at the hips and raise the torso back up to starting position - repeat
Strength and resistance
—motion occurs at the hips
Progressions
—start with weight on the ground
—increase external resistance
—enhance proprioceptive demand
Regressions
—decrease load or reps
—decrease ROM
Common form mistakes
—rounding the back
—excessive knee flexion
—forward head
Cues to correct
—“squeeze the glutes”
—“keep knees soft; don’t lock them”
—“keep the head back”
—sit back and bend at hips”
Special considerations
—use caution with participants experiencing low back pain
—reduce ROM if form is compromised
Alternatives
—floor bridge
—standing hamstring curls
—partner-assisted hamstring curls
—deadlift
—single-leg RDL
Exercise library
—lunge
- Stand with feet hip-width apart and in line with knees
- Step one foot forward, allowing back heel to lift off ground
- The front foot should support most of bodyweight - bag leg serves as support
- Lower back knee as far as comfortable
- Push off front foot through heel and onto back leg - return to starting position
Joints where motion occurs
—ankle, knee, hips
Progressions
—add external resistance
—add multiple planes - sagittal, frontal and transverse lunges
—enhance proprioceptive demand
—increase reps
—make explosive by jumping
Regressions
—decrease range of motion
—perform squats
Common form mistakes
—feet turn out or in
—excessive lower back arch
—knees cave in
—knees over toes
Cues to correct
—“keep feet and knees pointed straight ahead”
—“take big step fwd to keep knee behind your toes”
—“squeeze your glutes and abs”
—maintain neutral cervical spine”
Special considerations
—those with knee pain or instability should avoid or perform an alternative
—seniors or pregnant women should control movement speed and form should be monitored
Alternatives
—single-leg balance, squats, alternating lunges, step lunges, multiplanar lunges, jump lunges, walking lunges
Exercise library
—prone iso-abs
Plank
Progressions
—single leg iso-ab
—iso-ab to push-up position
—iso-ab rotation
Regressions
—iso-ab on knees
—iso-ab on wall
—reduce time holding
Common forms mistakes
—pelvis dropping
—excessive arch in low back
—head dropping forward
—shoulders elevated
—holding breath
—hips too high
—hands clasped together
—legs together
Cues to correct
—engage core and glutes before starting exercise
—make the body rigid (like a board) from ears to knees
—depress shoulder blades and protract shoulders girdle
—keep forearms parallel
—legs and feet stay hip-width apart to prevent adductor assistance
—breathe normally
Strength-based exercises
—emphasize compound movements to achieve specific goals (strength and endurance)
—when selecting strength exercises, keep in mind larger muscle groups
—exercises using more than one muscle group are considered more functional
Effective cueing can be tricky in group env. Due to the wide variety of participant goals and abilities
—good idea to start with the least challenging version of exercise and then progress appropriately for the group
—always revisit easier version after challenging version is introduced
Squat to press
Squat to shoulder press with weights
Progressions
—increase external resistance
—squat, curl to one-arm overhead press
Regressions
—squat to curl
—standing curl to one-arm overhead press
Common form mistakes
—not completing each movement fully before starting the next
—swinging hips for momentum
Cues to correct
—keep chest tall and above hips, with back parallel to shins
—avoid swinging weight during curl
—focus on form over amount of weight lifted
—complete each movement individually before starting the next
Push-ups
Progressions
—elevate feet for decline push-up
—perform on one leg
—shift body-weight to one arm
—slow down eccentric portion
—wear weight vest
Regressions
—perform on knees
—perform on wall / bench
Common form mistakes
—low back arch
—head dropping
—not protracting shoulders at top of push-up
Cues to correct
—engage glutes and abs
—maintain neutral cervical spine
—protract by pushing at the top
Scaption
V shoulder lift
Progressions
—increase load or reps
—decrease stability of surface
Regressions
—decrease load or reps
Common form mistakes
—using momentum to swing weights up
—lower back arch
—forward head
—elbows bent
Cues to correct
—control weight through range of motion
—engage glutes and abs
—maintain neutral cervical spine
—keep arms straight or decrease weight
Bent over row
Progressions
—increase load or reps (regress with decreased)
Common form mistakes
—not maintaining neutral spine
—looking up
—not keeping shoulders down
—rounding low back
Cues to correct
—engage abs
—maintain neutral cervical spine
—tip forward at the hips like taking a bow
Renegade rows
Rows in plank with dumbbells
Progressions
—increase load
—add push-up btwn rows
—perform single-leg
Regressions
—decrease or eliminate load
—perform on knees
—lay prone on stability ball
Common form mistakes
—shifting side-to-side
—low back arch
—retracting and winging scapula or stabilization arm
—dropping head
Cues to correct
—engage glutes and abs
—stabilize hips to prevent shifting from side to side
—engage shoulder muscles of down arm and protract scapula
—maintain neutral cervical spine with eyes looking directly at floor
Single leg squat
Progressions
—squat lower
—add small weight to reaching arm
Regressions
—reduce range of motion
—put floating foot down for better control
Common form mistakes
—performing exercise too quickly
—knee caving in
—rotating at the trunk
Cues to correct
—pick a spot on the floor and keep eyes on it
—only squat as low as you can maintain perfect form
—sit back like you’re seating yourself in a chair
Single leg RDL
Progressions
—add weight
Regression
—reach to knee
—reach to shin
—use floating leg for light balance
Common form mistakes
—thoracic rounding
—not hip hinging
—locked knees
—trouble balancing
Cues to correct
—push your glutes back and bend at the hips
—soften the knees
—pick a spot on the floor and keep eyes on it
Tube walking
With band around ankles
Progression
—increase distance
—lower to a slight squat position
—increase resistance of band
Regression
—decrease distance
—reduce band resistance or use no band
Common form mistakes
—not keeping knees aligned w/ feet - allowing them to rotate in
—using momentum to rock the body
Cues to correct
—keep knees over feet by pushing the knee out
—decease resistance if rocking side to side
—engage glutes as you step out
Kettlebell swings
Progression
—increase load or reps (Regression opposite)
Common form mistakes
—not maintaining alignment or stability in the spine or shoulders
Cues to correct
—engage glutes and abs
—engage lats
Cardio-based exercises
—emphasize higher-intensity exercises that are often high impact
—maximize caloric burn and will sometimes incorporate strength-based movements
—when selecting cardio exercises - imp. To remember participants will often seek regressions and progressions - these should be planned in advance
The ultimate goal of cardio is to push both aerobic and anaerobic systems
—alternating btwn periods of high-intensity w/ low-intensity recovery periods results in overloading both energy systems
—it is imp. To understand during stead state exercise, sufficient oxygen is supplied to, and used by, the working muscles
—hence there is a balance btwn oxygen available for the body’s use and the intensity level of the exercise
As the exercise intensity is increased to the point oxygen demands and can no longer be met, anaerobic metabolism contributes to the energy requirements of the activity
—ex. If a person is performing a series of high-intensity power moves for 3 min. Followed by 1 min. Of Boyd conditioning work combined with low-intensity squats
Cont. incorporated work to rest program into workouts to enable participants to reap the benefits of cardio training
Burpees
HIIT, Interval, boot camp
Progressions
—increase tempo or reps
—increase jump height
—perform two push ups
—add a tuck jump
Regressions
—push-up from knees
—use bench
—take out jump
—step legs out one at a time
Common form mistakes
—low back arch
—turning feet out during squat
—allowing head to fall forward and shoulders to elevate during push-up
Cues to correct
—maintain feet in-line with knees
—engage glutes and abs
—maintain natural cervical spine
—keep shoulder blades down
Army crawl
Boot camp and HIIT
Progressions
—increase distance, time, or speed (regression is opposite)
Common form mistakes
—lifting hips too high while moving forward
Cues to correct
—engage glutes and abs
—decrease speed
Jack push climb
Jumping jack to push up to mountain climbers
—boot camp, HIIT, and interval
Progressions
—increase speed while maintaining form
Regressions
—no arms overhead for jumping jack
—stand up straight instead of jumping jack
—plank instead of push-up
—hold plank instead of mountain climber
Common form mistakes
—lack of core stability
—head drop during plank and push-up
Cues to correct
—slow down
—engage glutes and abs
—stabilize strong when kicking feet out behind you
—tuck chin in push-up and mountain climber
Tuck jumps
Boot camp, HIIT, interval
Progressions
—increase reps
Regressions
—decrease reps
—double squat in btwn
—decrease the intended height of knee drive
—prisoner squat
Common form mistakes
—not keeping feet pointed straight ahead
—allowing knees to cave inward
—low back arch
—looking down or looking up
Cues to correct
—maintain feet in-line with knees
—maintain neutral cervical spine
Speed skaters
HIIT and interval
Progressions
—increase speed
—increase depth when landing
—increase distanced jumped
Regressions
—decrease speed and distance jumped
—decrease depth of squat
Common form mistakes
—feet not pointing straight
—excessive forward lean
—rotation of trunk
Cues to correct
—keep feet, chest and face pointed ahead
—engage glutes and abs
—flex at the ankle, knee and hip
Overhead medicine ball throw downs
Strength & resistance, boot camp
Progressions
—increase reps and rate of throws
—increase weight of MB
Regressions
—decrease load
—decrease reps or rate of throws
Common form mistakes
—elbows bent
—low back arch
—not reaching completely overhead
Cues to correct
—emphasize lats by keeping elbows extended and following through
—engage glutes and abs
—pick a spot on the floor to aim your throw
Inch worms
Boot camp
Progressions
—walk hands out further, requiring more core activation
Regressions
—if not flexible enough to touch the ground, allow knees to bend
—decrease range of motion
Common form mistakes
—feet and knees not in alignment
—shifting weight side-to-side during walkout
—low back arch
Cues to correct
—feet and knees should stay in alignment straight ahead
—engage glutes and abs at bottom of movement
—keep hips parallel to the ground
Butt kick jumps
Butt kicker in a jump
Progressions
—increase reps
—perform in multiple planes of motion
Regressions
—decrease reps
—decrease intended height of heel drive
Common form mistakes
—not keeping feet pointed straight ahead
—allowing knees to cave in on landing
—low back arch
—looking down or looking up
Cues to correct
—maintain feet in-line with knees
—engage glutes and abs
—open up hips while keeping core activated
—maintain neutral cervical spine
Crab walk
Boot camp
Progressions
—increase distance, time or speed (Regression is opposite)
Common form mistakes
—feet too wide
—hips too high
—not maintaining shoulder depression
—side-to-side “waddling” motion
—rounding of spine
Cues to correct
—maintain alignment with knees and hips/shoulders, with feet pointing straight ahead
—keep shoulder blades depressed by “sliding” scapula toward your back pockets
—engage glutes and abs
Jump lunges
HIIT and interval, boot camp
Progressions
—box jumps
—single-leg
Regressions
—squat jumps
—stationary lunges
Common form mistakes
—hard landing
—knees caving in
Cues to correct
—land quietly, trying not to make a sound
Yoga based exercises
—yoga exercises can serve a variety of purposes - flexibility, balance, core and meditative purposes
—when selecting exercises, consider the intention of the session with a strong emphasis on cueing
