Teaching Points

Question 1

TREADMIL:

Answer 1

• Maintain position the centre of the belt.
• Upright posture, abdominals engaged and look forward.
• Knees unlocked.

Question 2

PEC DEC:

Answer 2

• Adjust seat so that handles are level with armpits and back is supported on rest, feet on floor.
• Grip handles with shoulder, elbow and wrist aligned, elbows unlocked.
• Drive arms forward to meet together in front of body and return to start position.

Question 3

SEATED ROW:

Answer 3

• Adjust seat to support chest against pad.
• Grip bar and pull the weight towards the abdomen, keeping elbows close to the body and wrist straight.
• Return under control to start position.

Question 4

TRICPS PRESS:

Answer 4

• Stand facing cable with feet wider than hip-width apart.
• Take narrow overhand grip of bar.
• Press bar down to thighs, elbow extended without locking.
• Return forearm to position parallel to floor.

Question 5

BICEP CURL:

Answer 5

• Stand close to pulley and deadlift low pulley bar to highs using underhand grip.
• Curl the bar upwards toward the chest, forearms almost vertical.
• Lower under control, extending elbows without locking.

Question 6

DEAD LIFT:

Answer 6

• Feet hip-width apart toes under bar and lightly touching shins.
• Bend hip and knees, maintain neutral pine chest lifted.
• Grasp bar outside knees with alternative grip.
• Drive through thighs & buttocks to straighten hips & knees and stand upright.
• Lower under control to return bar.

Question 7

PRONE FLYES:

Answer 7

• Deadlift dumbbells to side of thighs.
• Flex forward from the hip, dumbbells alighted under shoulder, palms face inwards.
• Raise the dumbbells directly to the side until level with shoulders, elbows unlocked.
• Lower under control.

Question 8

BENCH PRESS:

Answer 8

• Lie on bench feet firmly on the floor.
• Take bar using shoulder-width and half grip, wrists straight, barbell level with chest.
• Bend elbows to lower bar under control to just above the chest, elbows slightly behind hands.
• Straighten elbow to return bar to start potion, elbows unlocked.

Question 9

SHOULDER PRESS:

Answer 9

• Position dumbbells at height of ears.
• Press dumbbells to ceiling.
• Elbows extended but unlocked.
• Knuckles face upwards
• lower under control.

Question 10

PULL UPS:

Answer 10

• Grip bar using relevant hand position.
• Feet crossed.
• Spine neutral, abdominals braced, arms extended but unlocked, shoulders away from ears.
• Pull body upwards towards bar.
• Lower body under control to start position.

Question 11

CRUNCH:

Answer 11

• Supine lying on the floor, knees bent, feet on floor, finger at side of ears, low back lightly connected with the floor.
• Engage abdominals and lift shoulders off the floor, bending the trunk, keeping head neutral.
• Lower under control.

Question 12

BACK EXTENTIONS:

Answer 12

• Prone lying, with feet on the floor and hands at side of ears.
• raise the shoulders and chest under control, keeping feet on floor and head in neutral alignment.
• Lower to start position

Question 13

UPRIGHT CYCLE:

Answer 13

• Adjust seat to hip level.
• Put ball of foot on pedal.
• Sit upright looking forward.
• Pedal rocking body weight side to side.
• Hips, knees and ankles in line.