VIVA Isaac (15) Flashcards
Demonstrate and teach static stretches for quads, rec fem bias, Iliopsoas, hamstrings, gastrocnemius, adductors and be prepared to correct poor technique.
Quadriceps
* Standing quad stretch
* Couch stretch with hip thrust
* Kneeling iliopsoas stretch, tuck pelvis, lean forward and lean over to front leg
* Staggered hamstring stretch, hold hips and hinge
* Standing calf stretch
* Standing adductor stretch
Issac is not motivated to do his stretches. Create a dialogue with Isaac to help him understand the importance of these stretches. (hint: think COM-B model)
Physiotherapist: “Hey Isaac, I know you’ve been dealing with that heel pain lately, and I wanted to talk about how stretching can really help you. I understand you’re not too motivated to do it. Can we discuss that?”
Isaac: “Yeah, I just don’t see the point. I’d rather focus on training for footy. Stretching feels like a waste of time.”
Physiotherapist: “I get that, especially with finals coming up. But think of stretching as part of your training—it can actually help you perform better in footy and keep you on the field longer.”
Capability:
“When you stretch, you’re improving your flexibility and range of motion. This can help reduce that stiffness you feel in the morning and prevent injuries that might sideline you during crucial games.”
Opportunity:
“We can make it easy to fit stretching into your routine. How about setting aside just 5-10 minutes before or after your training sessions? You can even do some stretches while watching TV or playing video games—multitasking!”
Motivation:
“Also, consider how stretching can improve your game. The more flexible you are, the better you’ll be at dodging defenders and making those quick moves on the field. Plus, it can help you recover faster after intense training, so you feel ready for the next practice or match.”
Demonstrate and teach an appropriate free weight hinge pattern exercise to Isaac (hint: there are quite a few to choose from-so practice them all)
Dumbbell RDL
* Start feet shoulder width apart facing forward
* Dumbbells by your side, palms facing in
* Stand up tall, engage core
* Push hips back with a slight bend in the knees
* Dumbbells should come down to just past your knees, keeping back straight and feeling a stretch in the hamstring
* Coming back up press through your heels and pull yourself back up, squeezing your glutes at the top
* Remember to inhale on the down and exhale coming back up
* I want you to focus on form over weight
Isaac has a predicted 8RM on dumbbell bench press of 40kg. Set Isaac up safely for this exercise and teach and demonstrate the technique. Prescribe an appropriate loading prescription for this exercise to the examiner Isaac and explain your rationale to your examiner (load, reps, expected RPE, reps in reserve, sets, rest between sets and frequency per week) he is very advanced with this exercise, but may have some technique faults.
- Start with dumbbells resting on thighs sitting up.
- Lift dumbbells to chest and lay down flat on the bench.
- Hold dumbbells out to the side, with elbows at around 45 degrees to your body
- Keep dumbbells inline with our nipples
- Inhale and exhale to press the dumbbells upwards, extending arms above chest not locking out
- Control on the way down to starting position
- Do not bounce off the bottom.
F - 2-3x weekly
I - 6-7/10 RPE (3 RIR) with 30kg
T - Chest press
T - 8-12 reps, 2-3 sets, 3 minutes rest
The reason for this training load is to lower the load to correct technique before putting him on a more advanced strength program.
Take Isaac through the first set of repetitions, asking appropriate questions to gain Isaac’s subjective response to the exercise. Explain to the examiner what observations you are making. What are some other safety considerations?
Where he is feeling the work? Which muscles?
Any discomfort throughout the exercise?
How many more reps could he have done?
Safety considerations - his form is correct, not holding his breath
