Practical Session

Resistance Training

Objectives:

1. Apply the biomechanical principles of resistance training during the demonstration and practices of resistance exercises.
2. Able to perform with proper technique the exercises introduced to them.
3. Able to identify and name the muscles involved in the exercises.

Exercises:

1. Squat/ back squat
2. Walking lunges / leg curl
3. Standing calf raise
4. Over head press
5. Chest press
6. Lat pull down
7. Biceps curl
8. Triceps extension
9. Abdominal curls
10. 4 point bridge
11. Sensory motor control exercise : Medicine ball push-up and Squat on exercise mat/ wobble board/ soft unstable surface.

Equipments:

1. Exercise mat
2. Berbells
3. Weight plates
4. Lat pull down machine
5. Dumbbells
6. Leg curl machine
7. Bench press station / standard flat bench with independent racks

Exercise Procedures: Refer Table (a)

Table (a) : Strength Training – Practical (2 hr 30 min)

Activity	Mode	Time Allocated	Remarks
Introduction to strength training equipments Advantages/ disadvantages	Theory and practice	15 min	Based on equipment availabillity
Exercise techniques Hand grip Pronated Supinated Alternated Stable body and limb positioning Athletic body positioning Seated/supine position Movement ROM and speed Full/partial ROM Tempo 3:1:3 Proper breathing technique Sticking point – breath out.	Theory and practice	20 min
Proper warm up and stretch technique Whole body static stretching	Theory and practice	15 min
Demonstration and practice Machines Leg press/ext Chest press Leg curl Lat pull down Overhead press Free weights BB/DB Squats Bench press Lunges Biceps curl Triceps extension Core (abs and back) Crunches Plank/bridging Sensory motor control exercise Medicine ball push-up Squat on exercise mat/wobble board/soft unstable surface	Theory and practice	1 hr 40 min	Based on equipment availabillity

 Aerobic Training – (30 min)

Objective:

At the end of the session the participants will understand and able to apply the two aerobic training methods which are aerobic continuous method and aerobic interval method in the training for aerobic fitness development.

Demonstration and practice:

• Aerobic continuous method
• Aerobic interval method

 Advocating the different modes of aerobic training such as skipping, running, cycling, dance, etc.

Equipments required:

• Stop watch
• Skipping rope
• Stationary bikes (optional)

Exercise procedures – refer Table (b)

Table (b) : Aerobic Training : Practical (30 min)  

Activity	Mode	Time Allocated	Remarks
Introduction to aerobic training equipments	Theory and practice	5 min
Demonstration and practice Continuous method LSD Interval Work : Rest – 1 : 3  (15s : 45s/2/1) Work : Rest – 1 : 5 (10s : 50s/2/1)		5 min 5 min 5 min	Ensure participants monitor training heart rate regularly
Proper cool down and stretching Whole body basic passive stretching		10 min