Introduction: Group Strength Training Instructors have a challenge to teach safe and effective classes using the many different pieces of equipment they have at their disposal presently. However, these props help to provide an interesting, fun class that keep participants coming back for more and it challenges the muscle groups so that the participants see results! To run a safe, effective and fun strength training class you, as an instructor must:
Perform all exercises with control and maintain strict exercise form
Music should reflect the need to keep the movement slow and controlled. BPM 110-130.
Know your participants and their health history.
Choose exercises that can be modified for all levels of fitness
To see results or strength gains repetitions should be kept relatively low (8-12) whenever possible. Keeping the weight high and the reps low your clients will progress in strength consistently. Beginners or new participants should start out performing higher reps with less resistance for the first two weeks.
Always stretch before and after the workout, with the greatest benefits occurring after the workout.
Always give clear instructions to safely teach correct form, a simple method of review is head to toe or toe to head approach.
Participants need to know they are executing the proper form so provide feedback sensitively!
Make transitions smooth and clear.
Acknowledge all of your students and make class FUN!
Increased muscle fiber size
Increased tendon tensile strength
Increased bone strength
Increased ligament tensile strength
Increased contractile strength
Reduced injury risk
Improves physical working capacity and appearance
Increased metabolic function
Improves real-life tasks that require strength
The nature of the elastic resistance or tubing causes the intensity to increase as the band lengthens, so it is variable resistance vs. the weight of dumbbells stays constant throughout the range of motion.
Exercise props such as mats, benches or stability balls are used for more than comfort and to intensify the workout.
Easy to store.
Cross-training shoes and comfortable clothing.
Cautions and guidelines:
1) Elastic resistance places different stress on the joints than the weight. There is less force on the joint at the beginning of the execution and more force on the joint at the end of execution.
2) Perform more complex and challenging exercises at the beginning before fatigue.
3) Lift slowly through the ROM. Lifting quickly places excessive stress on the muscles, tendons and ligaments during the initiation of movement.
4) Design a program that used each major muscle group to ensure balanced muscle development.
5) 8-12 reps with 70 to 80% of maximum resistance are optimal.
6) When a client can easily perform 12 or more reps with proper form, it is time to increase the workload by about 5%.
7) Muscle rebuilding typically requires 48 hours between strength workouts.
Allow full recovery.
8) Perform each exercise through full ROM.
1) Lever Changes: shorten to decrease intensity by bending the elbow or place the weight closer to the joint that is moving. Or to increase intensity, lengthen the lever or move the weight farther from the joint that is moving.
2) Active rest: to increase intensity decrease the amount of rest between sets or reps and conversely, to decrease intensity perform fewer reps or alternate sides and rest longer between sets.
3) External resistance: To increase intensity increase resistance, shorten the band or choose a band with greater resistance. To decrease the intensity reduce the resistance by lengthening the band or choose a band with lighter resistance.
4) Tempo will also add intensity and muscle reaction.
Warm-up—gradual warm-up to physically and psychologically prepare participants for workout. The focus should be on joint preparation and rehearsal of the movements used in class.
Exercise sequencing-1) upper/lower, 2) large muscle groups to small, and 3) agonist/antagonist (opposing muscle groups).
Plan transitions from standing to floor.
Cool-down- general guideline 5-10 minutes long so a to facilitate active recovery.
1) 2 nd Edition Group Strength Training by Richard J. Seibert a guide for fitness professionals from the American Council on Exercise. www.healthylearning.com
1) BYUTV Total Body Workout 5-6 a.m. M-F, 10-11 a.m., 7-8 a.m. Sat.
2) KBYU Total Body Workout 5:30-6:30 a.m. Sat.
3) FITTV Cable channel in your area Cathe Friedrich, Caribbean Workout, and All-Star Workout.
Chest press: Supine position, resistance placed behind back, abs engaged throughout exercise, press arms up prior to locked elbows (approx a 90-degree angle)
Standing position, resistance placed behind back and under armpits, abs engaged, press arms forward, pull back, elbows 90-degree angle. Can use a partner, or be done on bench in incline or decline or stability ball.
Chest fly: Supine position, resistance placed behind back and under armpits, abs engaged, palms facing each other, elbows in slight flexion, arms extend directly above your shoulders with elbow slightly bent, lower to about 90 degrees. Emphasizing the adduction/abduction.
Standing position, resistance behind back, abs engaged, same as in supine position. Can be done on the bench in incline or decline or stability ball.
Push-ups: Executed with knees down or up in plank. Place band behind back and handles at hands with proper resistance. Abs engaged, hands slightly shoulder width apart, lower to approx. 90-degree angle of elbows return to start.
Shoulder Shrug: Standing position, band under one foot or both, feet apart or together. Elevate shoulders and slightly retract the scapulae then return to start.
Relax upper arms and keep chest open. To intensify can use bench with band underneath.
Upright row: Standing, band under one foot or both. Can also be done seated on floor or bench with band wrapped around feet. Retract and depress the scapulae. Lead with elbows and raise the arms until upper arms are shoulder height. (Error is lifting elbows too high.)
Single-arm lat pulldown:
Holding band in hands, arms overhead, Shoulders relaxed, neutral wrists, abs engaged, bend knees slightly, feet shoulder width apart, pull-down to one side with one arm until elbows is next to torso. Then return to start. Other side. Keep hand in peripheral vision at all times.
Seated rows: Low, Mid, Upright:
Low row: seated on floor or bench. Band wrapped around feet, legs extended in front, knees can be bent, abs engaged, neutral spine, retract the scapulae, palms facing one another, pull the band back, adduct shoulder blades together keeping elbows beside ribs, return to starting position.
Mid row: Same as above with exception of palms facing the floor, drawing elbows back below shoulder height at 90 degree angle.
Upright row: Same as above with both hands holding both handles together, drawing upward toward chin with elbows not exceeding should height.
Front Deltoid Raise: Standing with band anchored by one or both feet. Abs engaged, elbows slightly bent, feet apart shoulder distance or one foot in front, knees bent, raise arms forward to shoulder height and return to start.
Lateral Deltoid Raise: Same as above, with the action of arms abducting to the sides to shoulder height then return to start.
Overhead Press: Standing with band anchored under one or both feet. Hands slightly above shoulder height, elbows flexed, engage abs, feet shoulder width apart, bend the knees slightly. Press hand overhead until elbows are extended then return to start. Can do this one arm at a time with band under same foot.
Posterior Shoulder Extension: Standing with one foot in front, band securely under front foot. Hinge forward at torso about 45 degrees, palms facing inward, engage abs, retract the scapula, abduct the arm to shoulder height and lower to starting position.
Can be done on bench or stability ball.
External shoulder rotation: Can be done seated or standing, holding band in both hands, engage abs, elbows stabilize against ribs, rotate both arms through full ROM. (open and close). Avoid extra movement in the shoulders, back or spine.
Internal shoulder rotation: Seated with band secured around extended foot. If right leg is extended, the left hand holds on the handle of band and is rotated internally toward the right body, then return to start. Keep body stationary.
Overhead triceps press: Seated on bench or stability ball or standing. Band anchored under staggered foot in standing, or one hand overhead with band in R hand and one behind back holding bank in L hand for resistance. Abs engaged, elbows aligned with the shoulders, keep upper arm stationary throughout the entire exercise, extend the elbows and lift the resistance above the head return to start.
Triceps kickback: Standing with band anchored under front foot. With handles in both hands, extend the shoulder rearward until upper arm is parallel with the floor, elbow is flexed, palms facing one another, contract the triceps until elbows almost fully extend. Return to start.
Bicep Curls: Standing with band anchored under one or both feet. Feet can be hip distance apart for more intensity or together for decreased intensity. Knees slightly bent, abs engage, neutral spine, begin with arms down to sides, curl up with elbows stabilizing next to torso throughout the movement. Avoid overgripping the handles.
Can be done on the ball with feet hip width apart anchoring the band.
Upper Legs and Hips:
Squats: Band secured under feet hip width apart with handles at upper thighs with wrists in neutral position for decreased resistance, with hands at hips for more intensity and with handles at shoulders. Neutral spine, abs engaged, lower body with hips moving back as if sitting in a chair. Weight directly over the heels or mid-foot. Lower to approx 90 degrees of knee flexion return to start.
Outer Thigh lift: Standing with band anchored under both feet. Use same squat form adding an abduction of the leg through a full range of motion. Keep knees soft and abs engaged. Can be done side-lying.
Inner Thigh lift: Standing or side-lying. Holding handles in each hand, wrap around one foot and with abs engaged, stabilize pelvis and spine, move leg across the front of body in full range of motion, externally rotating the thigh or heel faces ceiling.