Assessment Session Plan Name: Component: Stretches Duration of Component: Venue: Date: Fitness Level: Discipline*: SHOW: Time/Intensity* Sets/Reps* Stretch no. of secs.* (•delete as appropriate) EXERCISES Where appropriate name muscles/draw diagrams(e.g. prep stretch, RT exercises, cool down stretch) TEACHING POINTS • Sitting position • Ensure on bottom of bum bone • Active abdominals to support lower back • Shoulders relax and high chest PROGRESSION I ADAPTATION 8·10 secs Static Maintenance N Triceps Stretch M Triceps • Raise the elbow and place the hand between shoulder blades. • Other hand apply light pressure to the opposing elbow • Keep abs tight to support lower back. • Chin of chest and relax the shoulders Take supporting arm over your head and pull the opposing elbow Increase the pressure. 8·10 secs Static Maintenance N Deltoid stretch M Deltoid • Raise arm across your chest, keeping soft elbow • With other arm, above or below elbow pull your arm the across your body. • Shoulders level • • Relaxed neck • Use abdominals to support lower back. Rotate the trunk towards direction of the stretch. Raise/lower the height of the stretch 8·10 secs Static Maintenance N Trapizius and rhomboid M Trapezius and rhomboid • Hands clasped together in front of chest • Soft elbows • Use abdominals to maintain good posture • Lower shoulders • Extend the arms while maintaining the clasp • Try and pull shoulder blades apart Ensure you breath through stretches 8-10 secs Static Maintenance N Gluteus Stretch M Gluteus Lie flat on back raise opposite knee foot flat on the floor. Active abdominals neutral spine Raise leg and place shin on fleshy part of opposite knee. Using the tower leg, raise both legs towards the chest. Place hands on floor to maintain balance if needed Can clasp behind leg to support/pull leg towards chest. Try and maintain shoulders on the matt and ensure you breath.
8-10 secs Static Maintenance N Quadriceps stretch M Quadriceps Lying on your side, can be on your elbow for support. Clasp ankle or laces, flex foot and pull leg from the knee behind the body. Ensure knees stay In line Nice straight line through body. How does that feel? Progression tighten the gluteus Tilt the hips forwards 8-10 secs Static Maintenance N Gastrocnemius M Gastrocnemius Press up position Front knee In line ankle Direction of knee same as foot Extend leg backwards Push into the rear heat Can you feel the stretch Extend leg further back 8-10 secs Static maintenance stretch M Hamstrings • Small step forwards, toes and heel In line • Knee in line with ankle • Bend front knee into sitting position • Ensure hips parallel • Ensure hips level • Increase sitting position • Ensure chest upright • Tilt hips downwards to ensure stretch 8-10 secs Static Maintenance N Gastrocnemius stretch M Gastrocnemius • Feet parallel and hip width apart. • Large stride backwards keeping your heels and toes in line • Front knee in line ankle • Direction of knee same as foot • Can still see your toes? ~ • Maintain front knee position • Use of abdominals to support lower back • Chest leant forward In line with the angle of the back leg. • Push into the rear heal 8-10 secs Static Maintenance N (hip flexors) Ilious Pholous Stretch M Ilious Pholus • Feet parallel hip width • Large stride back • Front knee above ankle • Still see your toes • Use abdominals to support back • Raise rear heal and lower rear knee- 90/90 • Tilt hips upwards to gain quality stretch 8-10 secs Static Maintenance N Aductors stretch M Aductors • Feet over shoulder width apart. • One foot 45 degree one straight ahead • Knee over ankle-;'leg no longer moves • Other foot slides to opposite side to increase the stride. • Trunk to stay square on • Use abdominals to support lower back • Relaxed shoulders. 8-10 secs Static Maintenance N Gluteus Stretch M Gluteus • Stand close to support • • Hold onto support Use a wall or mirror to support from behind
• Raise inner leg and place on the fleshy part of the opposite knee/thigh • Lower knee to the side • Squat or sit In this position • • Keep chest upright with hands Support the back 30secs + Developmental stretch Hip flexors lliousous • Kneeling position • Front knee above ankle and ensure you can see your toes. • Extend rear leg back • Square shoulders with hips • Tilt hips upwards and tighten the gluteus • Progression stretches so hold the tension till it subsides then without releasing the tension move back leg further back or tighten the gluteus. • Hold for another 10 then rpt once tension has been reduced. • When standing up hands supported on leg and slowly stand up Tighter gluteus Tilt pelvis Move back leg 30 secs + Developmental Stretch N Hamstring stretch M Hamstrings Lie flat on back raise opposite knee foot flat on the floor. Active abdominals neutral spine Raise foot in the air, foot flexed towards the shin. Soft knee clasp above/below the knee - Pull leg towards chest. Progression as above, however, when tension eases pull the leg further towards the chest. Ensure you breath through developmental stretches 30secs+ Developmental stretch N Abductors stretch M Abductors • Souls of feet to touch • • Rest elbow onto fleshy part of thigh • Trunk to stay square on • Use abdominals to support lower back position • Relaxed shoulders. • • Move forwards towards feet bring feet in to progress the stretch. • Maintaining the tension hold for 20 secs, when tension is reduced, move feet towards body/ body towards feet. Ask how this feels. Rpt then release tension b(\ raising knees Develop flexibility within sporting (centre) 30 secs Developmental Stretch N Pectorals Stretch M pectorals • Clasp hands behind back Maintain good posture • Soft elbows • Raise hands • Maintain tension In stretch • Can you feel that? Increase range of movement for everyday living, maintain or promote good posture
point with control • Maintain tension throughout set 15 reps 3 sets Shoulder press15kg Shoulder press Deltoids • Demo Set up • • Sitting on The machine adjust seat so elbows are in line with shoulders. • Feet flat on the floor • Strong wrist above elbow. • Abdominals working to support back • Chest high • Exercise • Raise hands upwards keeping elbow In line with the shoulder • Relaxed neck looking down slightly Frontal raise or lateral rise with free weights 15 reps 3 sets20kg Upright row Trapezius Latemas Dorsi • Demo Set up • Sitting on machine adjust chest plate so you can reach the handle comfortable • Adjust weights • Feet on floor or on pedals • Knuckles facing forwards strong wrist • Flexed abdominals • Relaxed shoulders • Exercise • Draw The shoulder blades togeU1er before you take tension of the weight • Slide The elbow back past the body line • Return under control • Try and look down slightly to relax the neck • Lateral pull down 15 reps 3 sets15kg Pectorals deck Pectorals • Demo Set up • Adjust The seat so your hands on The grips are in line with your Chest/nipples • Knuckles facing forwards wrists in line with elbow • Relaxed shoulders • Abdominals flexed • High chest • Exercise • Extend at the elbow • Soft elbows at the top of the lift Them return under control Press up
Assessment Session Plan Name: Component: Duration of Component: Venue: Date: Fitness Level: Discipline*: SHOW Time/Intensity* Sets/Reps* Stretch no. of secs.* (*delete as appropriate) E XERCISES Where appropriate name muscles/draw diagrams (e.g. prep stretch, RT exercises, cool down stretch) TEACHING POINTS (e.g. bullet points) PROGRESSION I ADAPTATION CV workout20 min at RPE s.a For this client I recommend working at RPE 8 as she has a high fitness level and no injuries The client is very experienced so I'll direct with the client on the machine checking technique before progressing intensity. N Running machine M Quadriceps Hamstrings Deltoids Gluteus Trapizieus Pectorals • Demo the jog. • Using hand rails to support walk on the side rail to the front of the machine. • Step onto runners • Outline health and safety. • • Ask client to use quick start Increase the intensity to a fast walk. RPE 5 • Quick discussion regarding technique then increases intensity to suit client at 5·8. (discuss with client) • • Heel toe action •Relaxed shoulders • Highlight the muscles being used • High chest • Chase the hand rail as a marker on the machine • Increase gradient to 0.5 • Use Karvonen Formula to determine Maximum heart rate Use observational analysis Times min RPE 3 Client is very experienced so I will instruct and support where appropriate but will not need to do a lead demo. N Bicycle M Quadriceps Hamstrings Gastrocenemiou • Ensure seat Is In line with client's hip, adjust as you see fit. • Lower foot first into pedal s • Adjust pedal if appropriate • Sit on bottom of bum • High chest • Use quick start and Increase Intensity to allow some resistance • Flat foot on cycle rotation muscles being used. • RPE 5-3 • Reduce Intensity under control 50% of RPE Long Term adaptation Stroke Volume Strength maintenance Weight reduction