TEST YOURSELF

Here are a number of videos which show exercises being performed with poor form. Watch each video and identify:

areas of poor form
long term consequences of this poor form
how it can be fixed

Poor Form

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Press up poor form FV

00:12

Play Video

Press up narrow poor form SV

00:07

Play Video

1 arm row SV Poor form

00:15

Play Video

Scenarios

Design an exercise programme for each individual, using these 4 provided exercises:

Squat
Lunge
Press-up
Heel-drops

Plus additional aerobic activities

Consider:

reps
sets
warm up
cool-down
progression/overload/regressions
weekly aims
how progress will be assessed

1.Hollie

History:

16 years old

BMI: 24.3 height: 5 ft 7 weight: 155lbs

No past sporting experience

No injuries

Limitations to participation:

Hollie attends extra-cirricular activites on monday, tuesday and friday nights

lives 4 miles from her local gym and cannot drive

Goal: wants to run a half marathon in 6 months

2. Joe

Basic information and activity history:

30 years old

Hasn't partaken in sports since school

BMI: 26.4 height: 6 ft 1 weight: 200 lbs

Limitations to participation:

Joe works 9-5pm Monday to Friday

Has to drive his children to extra-curricular activities on Monday, Wednesday and Thursday nights(7-9pm)

At the weekends he wants to spend as much time with his family and often goes to the cinema or out for dinner

Goal: Joe is overweight so wants to lose a stone(14 lbs) to reduce his BMI to 24.5

3. Mary

Basic information and activity history:

58 years old

Currently goes for two 20 minute walks a week

Previously attended 1 Pilates class at her local gym

BMI: 25.8 height: 5 ft 5 weight: 160

Limitations to participation:

Mary has 2 grandchildren which she looks after 9-3pm Monday to Friday

She likes to spend the weekend with her husband as they see each other very little during the week

She lives 20 minute drive away from her local gym and so only has time to go maximum two nights a week

Since retiring she has become considerably less active and has noticed her flexibility and ability to cope with activities of daily living decreasing

Goal: Mary wants to increase her activity levels to improve her flexibility and also to lose 6 lbs to bring her BMI to 25

Varying an exercise:

Watch the following video which shows over 100 variations of a press-up. Write down how each variation is harder and easier(if appropriate) than a normal press-up. Consider how components of fitness are being challenged:

strength
power
endurance
agility
coordination
stamina
flexibility
balance
speed

Now construct a list of variations for the following exercises:

Bridge
Lunge