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Arabella                        Resistance training teaching points.

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Arabella                        Resistance training teaching points.

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When using the resistance machines it isolates one muscle group and creates the perfect technique.When setting up the machine you must use the yellow levers to adjusts anything that needs adjusting, for example the seats.

Leg curl~
The leg curl machine works the quadriceps. You must adjust the seat before starting this exercise so that your knees are in line with the centre circle on the machine. To make it easier or harder you can adjust the weights on the side to lighter or heavier. You must insure that when seated you have an upright back, sat right back in the seat.

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Arabella                            Advantages & Disadvantages of Dumbbell training.

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Arabella                            Advantages & Disadvantages of Dumbbell training.

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Advantages:
The advantages of dumbbell training is that they are suitable for everyone.This is because there is a wide variety of weights available meaning you can use whatever weights you feel most comfortable with. They are great for targeting isolated muscle groups for example the bicep curl or tricep extension. They also help to improve coordination as you have to work them at the same time to reduce the chance of muscle imbalance and reduce the risk of injury.

Disadvantages:
A disadvantage of using dumbbells is that you may already have muscle imbalance which means your coordination will be off and you will continue to be imbalanced as one side will be stronger than the other. Another disadvantage is that although when using dumbbells there is a wide range of weights if you are stronger than the average person then there won't be any weights that are suitable to get the efficient workout needed which therefore means you would have to use a barbell. Another disadvantage is that they have a small area to grip which means if someone was to spot for you they wouldn't have anywhere to grab.This could lead to injury or damage of the equipment if you were unable to complete an exercise and drop the weights.

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Arabella

Advantages & Disadvantages of CV machines, Types of clients suited for CV machines and why

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Arabella

Advantages & Disadvantages of CV machines, Types of clients suited for CV machines and why

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Advantages — CV machines are useful within training in order the help anyone’s cardiovascular fitness and also endurance. A treadmill for example is useful due to you being able to increase speed and gradient. This allows fartlek training to be done on and also interval training. A treadmill would be suitable for any athletes who are training for runs as the are used to the full impact on their joints from their body weight when running. They are also great due to them working working your body all over.
Cross trainers is a very useful CV machine due to the ability of it moving backwards aswell as forwards. This therefore makes its suitable for footballs or any team sports players are they can practice their retreating when in a game.The cross trainer also would be suitable for anyone who has an upper body injury because it’s works the legs but also alows a slight movement in the arms which means even if the client is injured they are still getting an all over body workout.
The recumbent bike and upright bike are suitable for injured people because sitting down takes the weight and pressure off the joints helping them to work out efficiently and not become more injured. They are also suitable for elderly people in order to let them exercise fully without putting a huge amount of stress on their joints which could lead to injury.

Disadvantages— The disadvantages of the treadmill is that it can cause injury or make injuries worse because it puts pressure on all your joints. This is because you are running on a flat surface and each time you land more stress is being put on your joints. This type of CV equipment would not be suitable for people with lower leg injuries because all their body weight would be on their injured area.
The cross trainer would not be suitable either for anyone with Lower leg injuries as this CV machine does not take any weight and stress of the joints in the body. Which means it could lead to creating worse injury or another injury.
The recumbent bike would not be suitable for anyone with a severe lower leg injury. This is because all the work is being done by the working muscles in the legs, this could therefore lead to greater or more injuries.

These 3 CV machines are similar because you can change the speed on all of them to make your training more effective. However they vary because the treadmill you are able to change the  incline whereas on the cross trainer and the bike you can change the resistance. Another difference is that on the cross trainer you have the choice of working your arms aswell as your legs and if you don’t want to there are handles to hold to keep your arms in place and keep your balance.

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Arabella                                              Similarities & Differences in BW,DB and RM.

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Arabella                                              Similarities & Differences in BW,DB and RM.

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similarities:
All three types of training all have one thing in common,that is that they all work your muscles efficiently and they all have similar movements whether you were to work the same muscle group in any of these types of training it will consist of a similar movement.These movements will include left to right, up and down.

Differences:

The differences between Dumbbells, bodyweight and resistance is that they all help work your body in a different way. For example resistance machines help you to focus on one area as they are a fixed movement, they also help and take some over the weight off for you. Whereas dumbbells and body weights work your body all over because it is not a fixed movement and their is no weight being supported by a machine, this can be useful however if you have a bad technique it’s advised you use resistance machines to start with.

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CV Machines Jake

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Jake

Advantages and disadvantages of resistance training.

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Jake

Advantages and disadvantages of resistance training.

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Advantages
The advantages of resistance training is that it is a fixed movement. This means that the technique being performed is perfect, it is also ideal for people beginning weight training as it means they can get used to a good form. it also allows them to isolate the muscle,  whereas free weights would involve balance and coordination as well as controlled form and lifting the weight. it can be very complicated for a beginner however resistance training strips all of this away and allows you to focus on just the weight being moved from point A to B.

Disadvantages
Working on resistance machines means your movements are restricted to what the machine allows, this can lead to tedium and the muscles growing used to repetition of the same movement and reduce the effectiveness of the exercise. It also means that the muscle is very isolated, as this is the purpose of using the machine, this means that you can be in the gym for a long time if you are doing 12 reps and 3 sets to work each muscle, this varies to free weights were you can super-set or adapt movement to incorporate more muscles.

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Dumbbell circuit cards

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Dumbbell exercises , Bodyweight exercises and Resistance machines

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Advantages and disadvantages of bodyweight training 

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Advantages and disadvantages of bodyweight training 

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The advantages of body weight training is that they are less time consuming and you do not need any equipment,which means you can do these anywhere without having to pay to go to a gym.Body weight training is high intensity and includes exercises such as lunges, jump squats and the plank.

The disadvantages of body weight training is that they are more muscular endurance than power and strength, meaning they would not be suitable for anyone wanting to bulk and increase strength.Body weight training also restricts your range of movement with flexibility.

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Jake

Resistance training approaches/teaching points

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Jake

Resistance training approaches/teaching points

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Overhead Shoulder Press Machine

When performing the overhead shoulder press the deltoid muscles are the primary muscle used whilst the trapezius and triceps are the secondary muscles supporting.
To make this exercise easier you can drop the weight on the machine, this makes it easier as you are performing less work. you could also lower the position of the seat, this will mean the starting position of the exercise will be further away from you making it easier.
To make the exercise harder you can move the position of the seat , shortening the lever therefore making it harder to get the weight up. you can also increase the weight on the machine to increase the work output.

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Considerations for group based exercise 

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Considerations for group based exercise 

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Jake

Similarities and differences in BW, DB, RM training methods.

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Jake

Similarities and differences in BW, DB, RM training methods.

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Similarities
Dumbbell, Resistance and bodyweight training all have one thing in common, they are good for you! All three work your muscles efficiently, body weight targeting muscular endurance and CV fitness the most, resistance targeting strength and muscular endurance, then dumbbells targeting, strength, muscular endurance, stability and coordination. They all have similar movements, up, down and side to side.

Differences
The differences between Dumbbells, bodyweight and resistence is that they all help work your body in a different way. For example resistance machines help you to focus on one area as they are a fixed movement, they also help and take some over the weight off for you. Whereas dumbbells and bodyweights work your body all over because it is not a fixed movement and their is no weight being supported by a machine, this can be useful however if you have a bad technique it’s advised you use resistance machines to start with.

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Arabella

Advantages and Disadvantages of resistance training

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Arabella

Advantages and Disadvantages of resistance training

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The advantages of resistance training is that the machine keeps your body in a fixed position. This means that your technique is perfect. It works a specific muscle and gives it the full range of movement. Another advantage is that resistance machines take away some of the weight and make it easier for you.

However the disadvantages are that you are only working on one fixed muscle whereas if you were doing free weights you would work other areas of the body as well. However they will be ineffective if the highest range of weight is not heavy enough meaning you would therefore not get a proper workout on the muscles and would be better to use free weights.

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Jake

Advantages and disadvantages Bodyweight training.

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Jake

Advantages and disadvantages Bodyweight training.

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Advantages
They are high intensity and not time consuming. The main benefit of bodyweight training is to build strength without investing hours of time a week. This means you can work out at home for free without thinking about travelling to the gym and then back again, there is also no membership fee or costs. A short, full body routine that involves exercises like lunges, squats, crunches, push ups and burpees with short rest breaks in between, can build muscle very effectively.

Disadvantages
The only problem with bodyweight exercises is that they mainly target muscular endurance over strength and power. therefore if you want to work on those then dumbbell or resistance training will be better for you. this is due to the fact that progressive overload can not be achieved, unless your bodyweight increases, in the same way that you can up the weight on a resistance machine or dumbbells. bodyweight movements are also restricted by your flexibility.

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CV Machines Arabella

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Arabella

Considerations for 1 to 1 Personal training

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Arabella

Considerations for 1 to 1 Personal training

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What is a PAR-Q ?
A PAR-Q is a questionnaire , to gather details about an individual and to collect informed consent in order to have clarification that the client is fully aware that there are potential risks of being injured when participating in exercise.

Why are they important ?
PAR-Qs are important to be filled out in order to get a full picture of the background history of the individual/client. It enables the trainer to create a programme that is suitable for the goals of the client and their current skills and experience. It also gets the client to sign and consent for the programme making them aware there are potential risks of injuries that a trainer can't stop but only reduce the risk of it happening.

How are they done?
PAR-Qs are completed within a consultation between the personal trainer before any sessions can start. The client will fill out some details about themselves that are kept confidential between only the client and personal trainer.Then the personal trainer will take out some health screening tests such as measuring their weight,height,blood pressure and heart rate. This will help the client to get a clear idea of how healthy or unhealthy the client is.

what could change?
There are many things that could change within the client such as their health as they could become injured or sick within their programme which would mean changes would have to be made for the client.A check up consultation should be done at least every 6 weeks with the client to check if any details of key information has changed

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Jake

Advantages and disadvantages of Dumbbell training.

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Jake

Advantages and disadvantages of Dumbbell training.

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Dumbbells are really useful for targeting isolated muscle groups like the biceps with bicep or hammer curls, the pectorals by doing chest press, they can also target the lower body by adding weights to exercises like squats or lunges. Dumbbell exercises are very effective at providing a variety of strength outcomes. It also improves coordination, due to the nervous system getting used to moving two weights synchronised. This is why you get the shakes when you first begin weight lifting, because your nervous system is not used to the movements.

Disadvantages
If you're a heavy lifter, a disadvantage to dumbbells is their limited weight. It's unlikely to find a dumbbell that's heavier than about 40 KG. That means if you're the person who bench presses 50 KG, dumbbells won't work for you for every exercise. The small hand grip also means it's going to be harder for someone to spot you when you're lifting, therefore if you drop a weight, there's no room for a friend to grab the bar and protect you from the falling dumbbell.

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Arabella

Cardiovascular training approaches

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Arabella

Cardiovascular training approaches

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Types of cardiovascular training:

Interval

Fartlek

Continuous

Interval-
Interval training is when you repeat bursts of high intensity training with regular rest intervals, which allows the client to recover and remove the build up of lactic acid. This type of CV training mainly works in the aerobic zone of 60-70%MHR and 70-80%MHR.
There are a variety of different types of interval training such as Negative splits,ladders,turnarounds,cruise intervals and aerobic intervals.

AEROBIC INTERVALS:
This includes easy intervals followed by a 1 minute rest.This will slowly be increased to longer intervals with only 1 minute rest still. By doing so it will work the client at an aerobic zone of around 80% MHR.

CRUISE INTERVALS:
This includes repeated intervals which are slightly above OBLA, which is maximum effort levels that you can possibly do. By doing this the client works at their highest zone above 90% and potentially at 100%MHR.

NEGATIVE SPLITS:
This includes each interval to become slightly faster than the previous one.This works the aerobic zones of 70-80%MHR.

LADDERS:
This includes slightly increasing the speed every two minutes.This training works all the zones as you gradually increase to your maximum possible speed.

SPLIT INTERVALS:
This training includes intervals lasting 10-60 seconds long with a work-to-rest ratio of 1:3.This would work the aerobic zones of 70-80%MHR.

Continuous-
Continuous training is where you are constantly working at a low to moderate pace for long periods of time. This type of the aerobic zones of   50-60%MHR and 60-70%MHR.Types of continuous training includes: Moderate zone training, long slow distance training,preferred exertion training and tempo training.

MODERATE ZONE TRAINING:
This type of training consists of staying in the training zones of 50-60% MHR for along period of time such as an hour long.

LONG SLOW DISTANCE:
This training consists of either running,swimming and cycling for a duration of 2-5 hours. This type of training helps you to maintain pace.The training will have the client working at the aerobic zones or around 50-60%MHR.

PREFERRED EXERTION:
This type of training includes an instant pace determined on how you are currently feeling. It therefore makes it suitable for everyone due to it not being very technical.

TEMPO TRAINING:
This includes a continuous workout lasting around 20-60 minutes with the intesity being just below OBLA. This meas the client will be working in the aerobic zones of 80-90%MHR.

Fartlek-
fartlek training is a type of training where your speed changes throughout the session. This type of training works the training zones of 70-80%MHR and 80-90%MHR and OBLA.
SPEED PLAY:
This type of training includes changing the pace or level, changing the incline,changing the resistance and position.This will typically target all aerobic zones from 50-60%MHR to 90+%MHR due to the ability the change such  variety of factors withing the training session itself.

All these types of training can be used by CV machines in the gym such as a seated bike, treadmill,recumbent bike, hand bike, cross-trainer,rowing machine and step machine.