Practicals Section 3 - Lower Body Exercises

Question 1

Multiple Joint Exercise
LOWER BODY

Targeted specified muscle group
Appropriate mode
Safe for beginner
Adjusted equipment to client specs
Positioned client correctly
Adequate weight for overload
Demonstration and verbal instruction
Gave verbal and non-verbal cues
Made motivating remarks
Explained speed and Goals
Monitored execution of exercise
Bonus -Demo appropriate stretch
Stretched targeted muscle group
Stated - stretch for 30 seconds

Answer 1

This exercise will work our GLUTIUS, HAMSTRINGS AND QUIDRICEPS which are the major lower body muscle groups. It’s important for the foundational movement of walking, running, jumping, and many other lower body movements

MACHINE
LEG PRESS
1. Start with your feet on the crosspiece about 6 inches apart with your toes pointed outward
2. Grab the handles and slowly extend your knees while pushing on the balls of your feet and end with a soft lock out of the knees.
3. Exhale as you press, pause, inhale as you return

Body Weight
Body Weight Squat

Free Weight
Goblet Squat

• *Resistance tubing**
• *RESISTANCE BAND SQUAT**
  1. Start off with sanding on the resistance band, shoulder width apart
  2. Grab onto the handles of the bands and pull them up to your shoulders in a slow and controlled motion.
  3. With your core engaged, squat down until your thighs are parallel with the floor
  4. Exhale on the way down, pause, inhale on the way up
  5. Slowly return to the start position

STRETCH
Worlds Greatest Stretch

Question 2

Single Joint Exercise
QUADRICEPS

Isolated specified muscles
Appropriate mode
Safe for beginner
Adjusted equipment to client specs
Positioned client correctly
Adequate weight for overload
Demonstration and verbal instruction
Gave verbal and non-verbal cues
Made motivating remarks
Clarified speed and Goals
Monitored execution of exercise
Bonus - Demo appropriate stretch
Stretched targeted muscle group
Shared stretch for 30 seconds

Answer 2

This exercise will work our QUIDRICEPS which is a major lower body muscle group. It’s important for the foundational movement sitting to standing and walking

MACHINE
LEG EXTENSION
1. Adjust the seat of the bench so that your knees align with the axis have a full range of motion AND that the footpad fits over your legs ABOVE your ankles
2. Grab onto the handles, keeping hips and back against the bench.
3. Slowly extend your legs until your knees are straight, soft-knee lock out

FREE WEIGHT
xxx

BODY WEIGHT
Single Leg Raises
1. Lie on your back with your legs straight out in front of you. Slide one foot forward so that your knee is at a 90-degree angle.
2. Keeping your core engaged and leg straight, raise your opposite foot until your thigh matches the angle of your opposite thigh.
3. Return to the starting position and repeat for your chosen number of reps, then switch legs.

RESISTANCE BAND
xxx

STRETCH
Laying Quad Stretch
1. Lay on your side and bring your top foot back in attempt to touch your glutes with your heel. Grap onto that foot with your top hand, keeping your spine aligned and straight
2. Squeeze your glutes and you should feel a stretch in your quadriceps.
3. Slow steady breathing throughout this exercise.
4. HOLD FOR 30 SECONDS

Question 3

Single Joint Exercise
HAMSTRINGS

Isolated specified muscles
Appropriate mode
Safe for beginner
Adjusted equipment to client specs
Positioned client correctly
Adequate weight for overload
Demonstration and verbal instruction
Gave verbal and non-verbal cues
Made motivating remarks
Clarified speed and Goals
Monitored execution of exercise
Bonus - Demo appropriate stretch
Stretched targeted muscle group
Shared stretch for 30 seconds

Answer 3

This exercise will work our HAMSTRINGS which is a major lower body muscle group. It’s important for the foundational movement sitting, standing, walking and jumping

MACHINE
LEG CURLS
1. Adjust the seat so the footpad is above your heels
2. Sit upright with your core engaged and your legs positioned in front of you.
3. Curl your legs back towards you and squeeze, holding for a count.
4. Exhale as you curl in, pause, inhale as you return to starting position

FREE WEIGHT
STIFF-LEG/ DUMBBELL DEADLIFT / RDL

1. Stand with feet hip-to-shoulder width apart, holding dumbbells at the front of the thighs, palms facing you.
2. With your legs mostly straight (maintaining a microbend in your knees), hinge forward at the waist.
3. While keeping your back straight, lower the weights towards your feet until you feel a stretch in your hamstrings. Make sure to keep your arms straight and the weights close to your body (over your toes when lowering). Lower until you feel a mild stretch in your hamstrings.
4. Slowly bring the weights up by extending the hips until you’re standing upright.
5. Inhale as you lower the weights, pause, exhale as you extend.

BODY WEIGHT
xxx

RESISTANCE BAND
xxx

STRETCH
STANDING HAMSTRING STRECH
1. Stand with your spine in a neutral position.
2. Slightly bend at your knees and place your right leg in front of you.
3. Keep your back straight and core engaged.
4. Gently lean forward while placing your hands on your bent right leg.
5. Hold this stretch for 30 seconds while breathing slow and steadily

Question 4

Single Joint Exercise
CALVES

Isolated specified muscles
Appropriate mode
Safe for beginner
Adjusted equipment to client specs
Positioned client correctly
Adequate weight for overload
Demonstration and verbal instruction
Gave verbal and non-verbal cues
Made motivating remarks
Clarified speed and Goals
Monitored execution of exercise
Bonus - Demo appropriate stretch
Stretched targeted muscle group
Shared stretch for 30 seconds

Answer 4

This exercise will work our CALVES which is a muscle group in our lower legs. It’s important for the foundational movement walking and jumping

MACHINE
SEATED CALF RAISE
1. Sit at the calf raise machine with the balls of your feet on the footpad and your thighs under the leg bad above your knees
2. Unlock the bar and slowly raise your toes up as high as possible, feeling a stretch in your calf muscles
3. Exhale as you push your heel up, pause, inhale as you return to start position

FREE WEIGHT
SEATED DUMBBELL CALF RAISE
1. Sit on a flat bench with a block or step positioned right in front of you, and hold a dumbbell on both of your legs.
2. Dip your heels down toward the floor as far as possible.
3. Slowly raise your heels up off the floor as far as possible, squeezing your calves.
4. Exhale as you raise your heels, pause, and inhale as you return to starting position

STRETCH
WALL CALF STRETCH
1. Stand in front of a wall, a few feet away, and rest your hands on the wall
2.Bring one foot back behind you while keeping heels, hips, head in a straight line. Keep feet flat on the floor
3. Lean forward while keeping your arms extended, until you feel a stretch in your calves and HOLD FOR 30 SECONDS