unit 8 Flashcards
build strength in
heart lungs and leg muscles
time on treadmill in 2g and 3g
2g= 12-23
36=14
another benefit to the tread block
structured and various experiences
FITT for treadmill
F= 3-5 days per week
I= moderate to vigorous
T= 20-60. minutes
T= continuous movement
what are benefits of the tread block
-Helps meet the ACSM FITT Guidelines for Cardiovascular Training
-Correctly checked
Improves strength in the leg muscles
-build strength of the heart and lungs
-offers a structured and varied workout experience
interval =
work effort + recovery efforts
Work Efforts are designed to
challenge your body
recovery efforts
can be either Active Recovery or Passive Recovery.
position one on treadmills
head, eyes and neck position
Chin is parallel to the ground
Eyes are straight ahead to prevent slouching
position 2 on treadmills
shoulders
Shoulders are down and away from their ears
Keep shoulders relaxed and moving easily
Lift and open chest
position 3 on tread
elbow arm drive
Bent at 90 degrees (or slightly less)
Close to the body (but not touching)
Moving forward and backward at the same speed as the lower body
position 4 on tread
foot position
In line with their knee and hitting the treadmill in a controlled manner
Landing under the hips, not out in front of your body
position 5 on tread
Engaging Anchors and Muscle Recruitment
holding onto the rails
Coaches may find members holding onto the rails or display screen to maximize speed or for increased stability. This should be avoided in order to use proper walking and running biomechanics and prevent injury. In addition, holding onto the rails prevents core activation while walking or running and decreases the ability of the trunk to stabilize the body. Coaches should remind members that they will be more successful if they lower their speed to a controllable range and let go of the rails.
For a member who is holding on for increased stability, coaches must encourage them to:
Decrease speed, stand appropriately, and focus on their arm drive
Let go of the rails to activate their core and increase the ability of their trunk to stabilize their body
Lower their speed to a controllable range
jumping the rails
umping the rails refers to members who use the side handles to lift their feet off of a moving treadmill belt and place them on the side rails. While some members do this after an All Out, others may do this to get a drink, tie their shoes, or wipe off during a block.
This can lead to hamstring and lower-body injuries and can even cause blood pooling.
While on the treadmill, the deceleration phase of running is very important to help slowly decrease the heart rate and keep the member in control of their body. Members who jump the rails may also need education on properly controlling their speed. This is a significant opportunity for a one-on-one individualized interaction focused on educating the member on the “why” and importance of not jumping the rails.
treadmill surfing
treadmill surfing refers to members riding off the back of the treadmill as it decelerates and jumping to the ground. Treadmill surfing may occur during Run/Row templates and should be addressed immediately to prevent injury.
3 parts of coaching Tread Blocks:
- Timing
- Directing
- Checking-In
2 types of timing
running clock
reset every effort
Timing
By maintaining precise timing, you create a structured and well-paced class environment. Each interval’s assigned duration helps members understand the intensity and effort required, enabling them to work appropriately. Consistency in timing also promotes efficiency, ensuring that members can make the most out of their workout within the allotted time.
Moreover, accurate timing not only establishes credibility but also fosters trust among members. When they can consistently rely on your precise timing cues, it instills in them a profound sense of confidence, knowing that you have their best interests in mind. Whether it’s a 2-minute Push or a 1-minute Walking Recovery, members trust the assigned durations for each OTF Effort within the intervals of each Tread Block.
directing
where -when saying the effort, you’re telling them where they are going
when - saying the countdown, telling them when to get there
what-feeling+ desired HR or breathing response
Treadmill Overview
1.Provide total duration of the block
2.Provide the pattern of the block from the Tread Header
3.Provide the GOAL of the block
** ONLY provided at the START of each Tread Block; however, the goal is reinforced throughout**
checking in
Check-ins during a Tread Block are your opportunity to set members up for success and help them know they can finish the effort. The importance of doing check-ins throughout helps members maintain motivation, allows them the knowledge to adjust their intensity (if needed), and empowers them to overcome negative self-talk. Knowing what is coming gives people the confidence that they can do the work ahead.
But remember, it’s about saying the right thing at the right time. Providing a check-in too early or too late can have the opposite impact and cause members to feel discouraged. With that in mind, remember that WHEN you give a check-in is key and WHAT you say is important.
What are the 3 Parts of Coaching Tread Blocks?
checking in
directing
timing
To ensure your timing is accurate, you can time the stopwatch with your verbal cues.
3”- No Action
“2”- Press Stop
“1”- Press Reset
“Effort”- Press Start
