Assessment Session Plan Name: Venue: Stretches Date: Component: Fitness Level: Duration of Component: Discipline*: SHOW: EXERCISES TEACHING POINTS PROGRESSION I Time/Intensity* Where appropriate ADAPTATION • Sitting position Sets/Reps* name muscles/draw on bottom of bum bone • Ensure Stretch no. of secs.* diagrams(e.g. prep Active abdominals to support lower • as appropriate) stretch, RT exercises, back (•delete cool Shoulders relax and high chest • down stretch) 8·10 secs Static N Triceps Stretch Raise the elbow and place the hand Take supporting arm • Maintenance M Triceps between shoulder over your head and pull blades. the opposing elbow Other hand apply light pressure to the Increase the pressure. • opposing elbow Keep abs tight to support lower back. • Chin of chest and relax the shoulders • 8·10 secs N Deltoid stretch Raise arm across your chest, keeping Rotate the trunk • Static Maintenance M Deltoid soft elbow towards direction of the With other arm, above or below elbow stretch. • pull your arm the Raise/lower the height across your body. of the stretch Shoulders level • • Relaxed neck • Use abdominals to support lower • back. 8·10 secs N Trapizius and Hands clasped together in front of Ensure you breath • Static Maintenance rhomboid chest through stretches M Trapezius and Soft elbows • rhomboid Use abdominals to maintain good • posture Lower shoulders • Extend the arms while maintaining the • clasp Try and pull shoulder blades apart • 8-10 secs Static N Gluteus Stretch Lie flat on back raise opposite knee foot Maintenance M Gluteus 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.
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.
fitness_session_plan_for_free_weights_dta.docx