Excercise+Prescription+Notes

__“____Exercise Prescription____”__ Teacher guide 2010 

Star funded unit

NZQA Unit 7021: Demonstrate Exercise Techniques
Level: 3 Version: 3 Credits: 8 Purpose

People who are credited with this Unit Standard are able to: · Identify muscle groups and demonstrate exercise techniques in all resistance and free standing exercises

Assessment Schedule
NZQA Unit Standard 7021


 * **TASK** || **EVIDENCE** || **JUDGEMENT** ||
 * **1A**


 * Assessing PC 1.1, 1.2** || Written test on muscles utilized when performing standard resistance and freestanding exercises. || 10 questions must be completed correctly ||
 * **1B**


 * Assessing PC**
 * 2.1, 2.2, 2.3, 2.4, 2.5, 2.6, 2.7** || Demonstration checklists are completed for:

Range: (must include) free weight, machine weight, body weight, elastic resistance, stretching and cardiovascular exercises are completed. || One checklist from each range statement ||

Assessment Task Information
NZQA Unit Standard 7021

This is an example of the written test that needs to be conducted at the end of the term. Choose any 20 different exercises to formulate your test.


 * Written test**


 * **Name of exercise** || **Major Muscles Utilized** || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || **Correct Technique tips**
 * (provide at least 2)** ||


 * Demonstration Checklist**

Students are to peer assess using a demonstration checklist at the completion of each group of exercises.


 * **Name of exercise** || **Correct Technique Demonstration Cues** || **Complete/Non-Complete** ||
 * || =Control is demonstrated throughout the exercise= ||  ||
 * ^  || Head is in line with spine ||   ||
 * ^  || Shoulders are squared ||   ||
 * ^  || Breathing is controlled ||   ||
 * ^  || Joints are not locked out ||   ||
 * ^  || Full range of moment is demonstrated throughout exercise ||   ||
 * ^  || (insert tips that are specific to the particular exercise that is being perfomed) ||   ||

 Muscle group 1: Biceps, triceps, wrist flexors, wrist extensors || Exercise group 1: Teacher to demonstrate while students fill in workbook || Exercise group 1: Students to practise exercises || Exercise group 1: Students peer assess correct technique || Terms of Reference Quadriceps group, Gluteal group, Hamstring group || Exercise group 2A: Teacher to demonstrate while students fill in workbook || Exercise group 2A: Students to practise exercises || Exercise group 2A: Students peer assess correct technique || Plantar Flexors, Adductor group, Abductor Group, Hip flexors || Exercise group 2B: Teacher to demonstrate while students fill in workbook || Exercise group 2B: Students to practise exercises || Exercise group 2B: Students peer assess correct technique ||
 * TOPIC OVERVIEW**
 * **Week** || **Lesson 1 - Theory** || **Lesson 2 – Teacher demonstration** || **Lesson 3 – Teacher demonstration/Student practise** || **Lesson 4 – Student peer demonstrations** ||
 * 1 || Anatomy theory || Anatomy theory || Anatomy theory || Anatomy theory ||
 * 2 || Weight training terminology
 * 3 || Muscle group 2A:
 * 4 || Muscle group 2B:
 * 5 || Review muscle groups 1, 2A, 2B and 6 || Students Practise Exercises from exercise group 1 || Students Practise Exercises from exercise group 2A || Students Practise Exercises from exercise group 2B ||
 * 6 || Muscle group 3: Pectoral group, Biceps, Triceps, Deltoid group, trapezuis || Exercise group 3: Teacher to demonstrate while students fill in workbook || Exercise group 3: Students to practise exercises || Exercise group 3: Students peer assess correct technique ||
 * 7 || Muscle group 4: Latissimus Dorsi, Deltoids, Trapezius, Rhomboids. || Exercise group 4: Teacher to demonstrate while students fill in workbook || Exercise group 4: Students to practise exercises || Exercise group 4: Students peer assess correct technique ||
 * 8 || Muscle group 5: Rectus Abdominus, Erector Spinae group, Oblique abdominal group, Transversus abdominus. || Exercise group 5: Teacher to demonstrate while students fill in workbook || Exercise group 5: Students to practise exercises || Exercise group 5: Students peer assess correct technique ||
 * 9 || Review muscle groups 3, 4 and 5 || Students Practise Exercises from exercise group 3 || Students Practise Exercises from exercise group 4 || Students Practise Exercises from exercise group 5 ||
 * 10 || Theory Test || Group 1 practical assessment || Group 2 practical assessment || Group 3 practical assessment ||

Definition of Anatomy and Physiology – Student workbook pg4












 * ||

























This
 * Students complete activity on movement in workbook. This power point highlights the correct answers**

Moving the palm from a downward facing position to an upward facing position. Also refers to when the ankle appears to be 'tipped' to the outside so you are standing on the inside border of the foot. || Downward movement of the trunk and diaphragm. || A movement away from the midline. || Decreasing the angle between two bones. || The movement of a bone where the end draws a circle and the bone makes the shape of a cone as it moves around. Circular movement of the appendicular skeleton. || Increasing the angle between two bones. || Upward movement of the foot and toes (toward the anterior part of the tibia) || Moving the palm of the hand from an upward-facing position to a downward facing position. Also refers to the flattening out of the arch when the foot strikes the ground. || Upward movement of the trunk and diaphragm. || Turning the sole of the foot laterally. || Turning the sole of the foot so that it faces medially. || Rotation of the appendicular skeleton toward the midline or medially. || Rotation of the appendicular skeleton away from the midline or laterally. || The pointing of the toes away from the tibia. || A movement toward the midline. || **Muscle Movement**
 * Supination ||
 * Depression ||
 * Abduction ||
 * Flexion ||
 * Circumduction ||
 * Extension ||
 * Dorsiflexion ||
 * Pronation ||
 * Elevation ||
 * Eversion ||
 * Inversion ||
 * Internal Rotation ||
 * External Rotation ||
 * ANATOMICAL POSITION || Facing forward, arms to side with palms facing forward, feet shoulder width apart with toes facing forward. ||
 * Plantarflexion ||
 * Adduction ||
 * Activity:** **Cut definitions and in groups get students to** **match with movement name**
 * MUSCULAR SYSTEM**


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**MUSCLE GROUP 1**

Lesson – Students will identify muscle names of muscle group 1 and explore the correct techniques for a variety of standard resistance training and free standing exercises

ACTIVITY- Working in pairs label muscle names on partner in correct position


 * Students are to Label Diagram in work book using the NAMES Below**


 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image052.jpg width="553" height="512"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image052.jpg width="553" height="512"]] ||

**Exercise Techniques for Muscle Group 1** Teacher must demonstrate exercise while students fill in their Exercise Prescription Tool box in Student Workbook = ARMS = ||  ||   || ||   ||   || ||   ||   || ||   ||   ||
 * = Exercise Name = || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || ** Muscles Used ** || ** Tips ** ||
 * ** Bicep Curls ** || Free ||  ||   ||
 * ** Forearm Curls ** || Free ||  ||   ||
 * ** Tricep Extensions ** || Free ||  ||   ||
 * ** Tricep Kickbacks ** || Free ||  ||   ||
 * ** Dips ** || Free ||  ||   ||
 * ** Curling ** || Elastic ||  || Students are asked to research and find techniques for Elastic and Stretch exercises ||
 * ** Extending ** || Elastic ||  ||   ||
 * ** Bicep stretch ** || Stretch
 * ** Triceps stretch ** || Stretch
 * ** Wrist flexor stretch ** || Stretch
 * ** Wrist extensor stretch ** || Stretch

**Exercise Techniques for Muscle Group 1**
 * Bicep Curls **
 * Technique **
 * 1) Start in a standing position with your feet shoulder width apart and your knees relaxed.
 * 2) Grasp a barbell with your hands also shoulder width apart.
 * 3) Your grip should be underhand (palms facing upwards)
 * 4) Stand upright and let the bar hang in front of your thighs.
 * 5) Bend at your elbows to curl the bar to shoulder level.
 * 6) Pause momentarily at this top position.
 * 7) Slowly lower the bar back to the starting position.
 * Key points to remember **
 * Ensure your elbows remain stationary and to the sides of your body during the entire exercise.
 * The bar should be moved with a smooth action with no jerky movements.
 * Forearm Curls **
 * Technique **
 * Hold a barbell using an underhand grip
 * Place your forearms flat on a bench with your hands and wrist extending just beyond the edge
 * Start with your wrists lowered as far down as it can go ( you can slightly open your grip a bit to let the barbell roll down the palm of your hands a bit further
 * Curl your wrists amd roll the weight up as high as you can go without your forearms coming up off the bench
 * [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image054.jpg width="130" height="133" caption="barbell wrist curl exercise"]] [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image056.jpg width="130" height="133" caption="barbell wrist curl"]] Lower the weight back to starting position


 * Triceps Kickback **
 * Technique **
 * start by standing next to a flat bench with the dumbbell in the right hand
 * place the left knee on the bench, keep the right knee bent with the foot flat on the floor
 * bend forward from the hips, and support yourself by placing the left hand on the bench
 * Your upper body should be parallel to the floor and the head facing down.
 * Bend the right arm and raise the elbow past the torso.
 * Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards.
 * At full extension momentarily pause, and then slowly return to the starting position.

· ** Triceps Extension ** · This exercise can be done using either a barbell or E-Z cur bar · Grip the bar with an overhand grip with hands about 8 to 10 inches apart · Extend your arms above your head · Keeping your elbow stationary, lower the weight down behind your head as far down as possible · Press it back up to starting position
 * **Technique**

<span style="height: 163px; left: 0px; margin-left: 333px; margin-top: 4px; position: absolute; width: 119px; z-index: -118;"> <span style="height: 163px; left: 0px; margin-left: 120px; margin-top: 4px; position: absolute; width: 122px; z-index: -119;">

· **Chair Dips**. Put 2 chairs back to back & dip in between. Make sure the chairs are stable enough so you don’t fall.
 * Dips **
 * Technique **
 * **Bench Dips**. Feet elevated, hands on a bench. Avoid. The torso position is unhealthy for your shoulders, especially when you do them weighted.

Dip Technique. You might not be able to lean forward & go as deep as James on the picture above. If your shoulders or sternum hurts, stay more upright with your chest up. But always apply the following rules on Dips.
 * **Squeeze The Bar.** Put your thumbs around the bar & squeeze it hard. The more force you apply to the bar, the stronger you are.
 * **Look Forward**. Don’t look straight forward, don’t look the floor. Look to a point slightly in front of you.
 * **Breathing**. Take a big breathe while hanging with locked elbows & hold it. Lower yourself & come back up. Breathe at the top, not during reps.
 * **Chest Up**. Don’t let your shoulders roll forward. Keep your chest up & shoulders back. It’s easier on your shoulders.
 * **Bend Your Legs.** And cross your feet. Letting your legs hang means less strength in my experience. [|Squeeze your glutes] on the way up.
 * **Break Parallel**. Your shoulders must go lower than your elbows. Deeper stretches your chest more, but your shoulders might not agree with it.
 * **Lock Elbows**. Drive out of the bottom until your elbows are locked. Squeeze your triceps. No partial Dips.

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Lesson – Students will identify muscle names of muscle group 2 and explore the correct techniques for a variety of standard resistance training and free standing exercises **Muscle Group 2** **(OHT or Powerpoint)**

|| 10 Gluteus Medius || || 8. Sartorius || || Semitendinosus || || 12. Rectus Femoris ||
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**Students to complete in workbooks**

//ENLARGED VIEW OF THE LEG MUSCLES//


 * Number || Name || Number || Name || Number || Name ||
 * **1** || Semitendinosus || **6** || Biceps Femoris || **10** || Gluteus Medius ||
 * **2** || Gluteus Maximus || **7** || Peroneus Muscles || **11** || Vastus Lateralis ||
 * **3** || Adductor muscles || **8** || Sartorius || **12** || Rectus Femoris ||
 * **4** || Gastrocnemius || **9** || Tibialis anterior || **13** || Vastus medialis ||
 * **5** || Semimembranosus ||  ||   ||   ||   ||
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<span style="height: 614px; left: 0px; margin-left: 43px; margin-top: 14px; position: absolute; width: 469px; z-index: -109;">

Teacher must demonstrate exercise while students fill in their Exercise Prescription Tool box in Student Workbook =LEGS=
 * Exercise Techniques for Muscle Group 2A and 2b**
 * =Exercise Name= || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || **Muscles Used** || **Tips** ||
 * **Lunges** || Free ||  ||   ||
 * **Squat** || Free or Machine ||  ||   ||
 * **Calf Raise** || Free, Machine or Body weight ||  ||   ||
 * **Hip Abduction** || Machine or Bodyweight ||  ||   ||
 * **Hip Adduction** || Machine, elastic or Free ||  ||   ||
 * **Hip Extension** || Machine or body weight ||  ||   ||
 * **Leg Curl** || Machine ||  ||   ||
 * **Leg Extension** || Machine ||  ||   ||
 * **Leg Press** || Machine ||  ||   ||
 * **Hopping** || Body weight ||  ||   ||
 * **Jumping** || Body weight ||  ||   ||
 * **Skipping** || Body weight ||  ||   ||

=LEGS=
 * EXERCISE GROUP 2A and 2B continued…**
 * =Exercise Name= || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || **Muscles Used** || **Tips** ||
 * **Abductor Stretches** ||  ||   ||   ||
 * **Adductor Stretches** ||  ||   ||   ||
 * **Quadricep stretches** ||  ||   ||   ||
 * **Hamstring Stretches** ||  ||   ||   ||
 * **Calf stretch** ||  ||   ||   ||

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it: Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals. The squat lift is one of the best overall weight lifting exercises for building lower body and leg strength. It can be used by athletes of all abilities to improve performance and reduce injury. In general, most athletes should use the following technique: 1. Position the squat rack so the bar sits about 3 inches lower than your shoulders. 2. <span style="height: 198px; left: 0px; margin-left: -100px; margin-top: 30px; position: absolute; width: 139px; z-index: 16;"> Position your hands evenly on the bar and and back up and under the bar so it rests comfortably on your shoulders. 3. Maintaining a wide stance place your feet squarely under the bar and lift it from the rack using the legs. 4. Keep the weight centred; do not lift from your heels or toes. 5. Slowly bend your knees while keeping your torso erect. Do not lean forward. Keep your hips under the bar at all times. 6. At the bottom of your movement the angles of your knee joint and hip joint are nearly equal. 7. Never relax or drop to the bottom position. Remain constant, slow, and controlled muscle tension. 8. Slowly return to starting position while keeping your torso and back erect and hips under the bar. 9. Repeat for additional. 10. At the end of the exercise have your spotters help to guide the bar back to the rack.
 * Lunges **
 * Technique **
 * Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
 * Hold weights in each hand (or place a barbell behind the neck) for added intensity.
 * Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
 * <span style="height: 118px; left: 0px; margin-left: 527px; margin-top: 0px; position: absolute; width: 105px; z-index: 15;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image077.jpg width="105" height="118" caption="http://z.about.com/d/exercise/1/0/j/j/lunge.jpg"]] Keep the torso straight and abs in as you push through the front heel and back to starting position.
 * Don't lock the knees at the top of the movement.
 * Squats **
 * Technique **
 * Calf raises **
 * Technique **
 * Stand in a ** Standing Calf Raise ** machine on the balls of your feet at a comfortable separation with your shoulders under the pads and your toes pointing forward.
 * Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles.
 * [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image080.jpg width="148" height="193" caption="http://www.fitstep.com/Advanced/Exercises/Graphics/standing-calf-raises-bottom.jpg"]] || * If you don't have access to or don't wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor.
 * They can be done one leg at a time as well. This is better if you are just starting out with calf work as you will be able to focus on working one leg at a time rather than both. || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image081.jpg width="148" height="193" caption="http://www.fitstep.com/Advanced/Exercises/Graphics/standing-calf-rasies-top.jpg"]] ||

<span style="height: 146px; left: 0px; margin-left: -79px; margin-top: 48px; position: absolute; width: 131px; z-index: -106;"> This exercise can be performed using single or multi-station machine or resistance bands.
 * Hip Abduction **
 * Technique **
 * 1) Stand next to the machine. Loop an ankle strap around your ankle. Stand in an upright position. Place yourself in a position so that the resistance is pulling your leg back across the front of your body. Hang on to the frame of the machine to balance yourself but stay away from any moving parts.
 * 2) Start the exercise with your leg across your body.
 * 3) Contract your abdominal muscles to stabilize your trunk and spine.
 * 4) Keeping your leg straight, slowly pull the leg towards the outside of your body. Pull almost to the limit of your range of motion.
 * 5) Slowly allow your leg to return to the starting position.

· Breathe throughout the exercise. · Exhale on the outward portion and inhale on the return portion. · Control the weight throughout the exercise. · Do not lock your knee at any point in this exercise.
 * THINGS TO WATCH OUT FOR**
 * Hip Adduction **
 * Technique **
 * <span style="height: 200px; left: 0px; margin-left: -83px; margin-top: 3px; position: absolute; width: 112px; z-index: 18;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image085.jpg width="112" height="200" caption="http://www.iofbonehealth.org/osteofound/cache/img/29b47fde91eed5736959324a894602d2/fig4_5-390x192.jpg"]] Stand next to the machine. Loop an ankle strap around your ankle. Stand in an upright position. Place yourself in a position so that the resistance is pulling your leg away from your body to the side. Hang on to the frame of the machine to balance yourself but stay away from any moving parts.
 * Start the exercise with your leg in a position of being pulled away from your body to the side.
 * Contract your abdominal muscles to stabilize your trunk and spine.
 * Keeping your leg straight, slowly pull the leg towards the inside of your body. Pull almost to the limit of your range of motion.
 * Slowly allow your leg to return to the starting position.
 * Leg Curl **
 * Technique **
 * <span style="height: 180px; left: 0px; margin-left: -83px; margin-top: 9px; position: absolute; width: 120px; z-index: -104;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image087.jpg width="120" height="180" caption="http://www.bodysolid-gym-equipment.co.uk/usrimage/dib46-leg-curl.jpg"]] Lie face down on the bench. The knees should be placed just below the kneepads. Position your ankles under the roller pads. Align your knees with the rotational axis of the machine. Hold onto the handles or side of the bench. Keep your hips and upper body flat against the bench.
 * Contract your abdominal muscles to stabilize your trunk and spine.
 * Slowly flex your legs at the knees. Pull your heels to as close to your buttocks as possible. Make sure you keep your hips flat on the bench. Do not allow your back to arch.
 * Slowly lower your legs until they are back at the starting position.
 * Do not arch your back. Keep your hips flat against the bench throughout the exercise.


 * Leg Extension **
 * Technique **
 * Sit on the bench. Place ankles under roller pads. Knees should be aligned with the rotational axis of the machine. Hold onto handles or the side of the bench. Keep your torso straight and erect.
 * Contract your abdominal muscles to stabilize your trunk and spine.
 * Slowly extend the legs fully at the knees. Do not lock the knees. Keep you torso straight and in contact with the back of the bench. Do not arch your back.
 * <span style="height: 138px; left: 0px; margin-left: 211px; margin-top: 103px; position: absolute; width: 161px; z-index: 20;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image089.jpg width="161" height="138" caption="http://www.healthstylesexercise.com/catalog/images/Body-Solid-G1S-Leg-Extension.jpg"]] Slowly lower your legs until they are flexed at approximately 120 degrees. It is not necessary to let your legs flex back to a normal sitting position. At this position there is excessive stress placed on the knees when performing leg extensions. If you allow the legs to flex to approximately half way between full extension and a normal sitting position you will perform a safe and effective exercise.

· This exercise can be performed using single or multi-station machine or resistance bands.
 * Leg Press **
 * Technique **
 * Sit on the bench facing the machine. Place your feet on the resistance so that most of the weight is just in front of your heel. Keep your back in an upright and neutral position.
 * Contract your abdominal muscles to stabilize your trunk and spine.
 * Slowly push with your feet so that your hips and knees extend. Extend your legs fully but do not lock your knees at any time. Do not allow your back to arch.
 * <span style="height: 124px; left: 0px; margin-left: 90px; margin-top: 34px; position: absolute; width: 190px; z-index: 21;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image091.jpg width="190" height="124" caption="http://z.about.com/d/weighttraining/1/5/L/-/-/-/legpress1.jpg"]] <span style="height: 134px; left: 0px; margin-left: 351px; margin-top: 34px; position: absolute; width: 188px; z-index: -101;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image093.jpg width="188" height="134" caption="http://www.bodypowerusa.com/bodysolidpics1/images/GLPH1100_Leg Press.jpg"]] Slowly allow your legs to return to the starting position..

LEGS 2B: Stretches
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image095.jpg width="134" height="137" caption="http://www.thedietchannel.com/images/michele_silence/sciatica/abductor-stretch.gif"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image095.jpg width="134" height="137" caption="http://www.thedietchannel.com/images/michele_silence/sciatica/abductor-stretch.gif"]] ||

Abductor Stretches


 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image097.jpg width="138" height="141" caption="http://www.kulpinski.net/massage/images/stretch adductor 1.jpg"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image097.jpg width="138" height="141" caption="http://www.kulpinski.net/massage/images/stretch adductor 1.jpg"]] ||

Adductor Stretches


 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image099.jpg width="138" height="140" caption="http://www.kulpinski.net/massage/images/stretch calf.jpg"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image099.jpg width="138" height="140" caption="http://www.kulpinski.net/massage/images/stretch calf.jpg"]] ||

Calf Stretches


 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image101.jpg width="143" height="131" caption="http://www.kulpinski.net/massage/images/stretch hamstring.jpg"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image101.jpg width="143" height="131" caption="http://www.kulpinski.net/massage/images/stretch hamstring.jpg"]] ||

Hamstring Stretches


 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image103.jpg width="147" height="168" caption="http://www.grouptrails.com/images/0-quadriceps-stretch-300-ht.jpg"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image103.jpg width="147" height="168" caption="http://www.grouptrails.com/images/0-quadriceps-stretch-300-ht.jpg"]] ||

Quadriceps Stretches

<span style="height: 680px; margin-left: -67px; margin-top: 46px; position: absolute; width: 743px; z-index: -95;">
 * MUSCLE GROUP 3 –** **CHEST/shoulders**

**Exercise Techniques for Muscle Group 3** Teacher must demonstrate exercise while students fill in their Exercise Prescription Tool box in Student Workbook

CHEST
 * **Exercise Name** || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || **Muscles Used** || **Tips** ||
 * **Bench Press** || **Free weight** ||  ||   ||
 * **Flys** ||  ||   ||   ||
 * **Peck Deck** ||  ||   ||   ||
 * **Push ups** ||  ||   ||   ||
 * **Pull over** ||  ||   ||   ||
 * **Pectoral stretch** ||  ||   ||   ||

Shoulders
 * =Exercise Name= || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || **Muscles Used** || **Tips** ||
 * ** Lateral Raise ** ||  ||   ||   ||
 * ** Rear Raise ** ||  ||   ||   ||
 * ** Front raise ** ||  ||   ||   ||
 * ** Shrugs ** ||  ||   ||   ||
 * ** Overhead Shoulder Press ** ||  ||   ||   ||
 * ** Anterior Deltoid Stretch ** ||  ||   ||   ||
 * ** Trapezius Stretch ** ||  ||   ||   ||

You have several ways to Bench Press by varying grip, grip width, bench angle, etc. Some Bench Press variations are:
 * Bench Press **
 * Technique **
 * **Close Grip Bench Press**. Shoulder width grip. Emphasis triceps.
 * **Reverse Grip Bench Press**. Palms facing you. Also emphasis triceps.
 * **Incline Bench Press**. From an incline bench. Emphasis shoulders.
 * **Decline Bench Press**. From a decline bench. Allows more weight.
 * **Floor Press**. Bench Press while lying on the floor. More triceps.

Preparation Grasp two dumbbells. Lie supine on bench. Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.
 * Flys **
 * Technique **

<span style="height: 186px; left: 0px; margin-left: 413px; margin-top: 48px; position: absolute; width: 226px; z-index: 29;"> Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat.

Never jerk or bounce through this exercise. The position that your shoulder holds is very weak and can make you susceptible to dislocation or Rotator Cuff injury. Ensure all movements are slow and controlled and you will receive great benefits from this exercise! Sit on bench with back and head resting against the bench. Hold arms bent at 90 degrees with palms on padded surface.
 * Peck Deck **
 * Technique **
 * Step 1**

** Step 2 ** Slowly squeeze arms around in an arc until handles touch in the middle. Pause, and then slowly return to starting position.

** Push ups **
 * Technique **

· Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose. · Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. · Exhale as your arms straighten out. · Pause for a moment. · Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together. · Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. · Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.
 * Starting push-up position Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.


 * Pull overs **
 * Technique **
 * Lie across a flat bench with only your upper back resting on the bench
 * Keep your feet flat on the floor to stabilize yourself
 * Grasp a dumbbell with both hands, and extend it directly above you at arms length
 * Keeping your arms straight, lower the dumbbell slowly down behind you in a wide arc motion
 * Go as far as possible, then bring the weight back up in the same arc motion to the starting position
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image117.jpg width="199" height="256" caption="dumbbell pullover"]] ||  || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image116.jpg width="199" height="256" caption="straight arm pullover"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image117.jpg width="199" height="256" caption="dumbbell pullover"]] ||  || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image116.jpg width="199" height="256" caption="straight arm pullover"]] ||

· Stand in the middle of a door way with one foot in front of the other · Bend your elbows to a 90 degree angle and place your forearms on each side of the door way · Shift your weight on to your front leg, leaning forward, until you feel a stretch in your chest muscles · <span style="height: 131px; left: 0px; margin-left: 310px; margin-top: 9px; position: absolute; width: 165px; z-index: 40;"> <span style="height: 131px; left: 0px; margin-left: 502px; margin-top: 9px; position: absolute; width: 150px; z-index: 39;"> Hold for 15 seconds Relax and return to starting position
 * Pectoral Stretch **
 * Technique **

Grasp dumbbells in front of thighs. Bend over at hips slightly with knees bent.
 * Lateral raise **
 * Technique **

With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat

Sit on the edge of a flat bench with a pair of dumbbells underneath your legs. Lean forward until your chest is touching your legs and pick the dumbbells up off the ground. Bend your arms slightly and hold the dumbbells with your palms facing in. Raise the dumbbells out to your sides until your upper arms are slightly higher than your shoulders. Lower the weights and repeat
 * Rear raise **
 * Technique **
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image128.jpg width="143" height="163"]] ||  || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image129.jpg width="147" height="163"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image128.jpg width="143" height="163"]] ||  || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image129.jpg width="147" height="163"]] ||

<span style="height: 185px; margin-left: 171px; margin-top: 99px; position: absolute; width: 237px; z-index: 45;"> Stand with your feet about shoulder width apart. Hold a barbell/dumbbells using an overhand grip and letting your arms hang straight down. Raise the barbell/dumb bells upward to where your arms become parallel to the ground. Pause for a one-count at the top of the movement and then slowly return to the start position and repeat.
 * Front raise **
 * Technique **

<span style="height: 155px; margin-left: 139px; margin-top: 124px; position: absolute; width: 285px; z-index: 46;"> While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position while relaxing your trapezius and your shoulders
 * Shrugs **
 * Technique **

Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells until arms are extended overhead. Lower and repeat.
 * Overhead shoulder press **
 * Technique **
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image136.jpg width="171" height="175"]] ||  || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image137.jpg width="176" height="175"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image136.jpg width="171" height="175"]] ||  || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image137.jpg width="176" height="175"]] ||

Place one arm against a wall while keeping your torso parallel. - Gently lean your body against the wall to feel the stretch
 * Anterior deltoid stretch **
 * Technique **
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image139.jpg width="135" height="209"]] ||
 * || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image139.jpg width="135" height="209"]] ||

<span style="height: 216px; margin-left: 162px; margin-top: 111px; position: absolute; width: 172px; z-index: 50;"> Place right arm behind back, and grasp wrist with left hand, as shown. Bend neck sideways to the left while pulling on right arm. Hold for 10-15 seconds. Repeat for other side. Repeat cycle three times, at least three times daily.
 * Trapezius stretch **
 * Technique **


 * Muscle Group 4 - Back**





=Muscle group 4= = BACK =
 * =Exercise Name= || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || **Muscles Used** ||  ||
 * **Lat Pull downs** ||  ||   ||   ||
 * **Seated Row** ||  ||   ||   ||
 * **Upright Rows** ||  ||   ||   ||
 * **Chin ups** ||

||  ||   ||
 * **Bent Over Row** ||  ||   ||   ||
 * **Bench Row** ||

||  ||   ||
 * **Latissimus dorsi stretch** ||  ||   ||   ||
 * **Rhomboid Stretch** ||  ||   ||   ||
 * **Back Extension** ||

||  ||   ||

<span style="height: 327px; margin-left: 488px; margin-top: 44px; position: absolute; width: 213px; z-index: 57;"> ** Lat Pull downs ** Grasp cable bar with a wide grip. Sit with thighs under Supports
 * Technique **

Pull down cable bar to upper chest. Return until arms and Shoulder’sare fully extended. Repeat.

Range of motion will be compromised if grip is [|too wide].

<span style="height: 220px; margin-left: 531px; margin-top: 22px; position: absolute; width: 139px; z-index: 58;"> ** Technique ** Sit slightly forward on platform and grasp cable attachment. Slide hips back positioning knees with slight bend.
 * Seated Row **

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, And lower back is flexed forward. Repeat. <span style="height: 244px; margin-left: 509px; margin-top: 72px; position: absolute; width: 161px; z-index: 59;"> ** Upright Row ** Grasp bar with shoulder width or slightly narrower overhand grip.
 * Technique **

Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

<span style="height: 206px; margin-left: 552px; margin-top: 46px; position: absolute; width: 124px; z-index: 60;"> ** Chin ups ** arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip: Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc. This article deals with Pull-ups & Chin-ups. · Position your upper torso so that the top of the bench pad comes no higher than the bottom of your chest. This gives you a better lat stretch. · As you raise the barbell or T-bar, bring your arms as far back behind you as possible to fully contract your back. It's okay to raise your · Keep your head up. This will ensure that you don't round your back, a potentially dangerous thing, especially when fatigue starts to set in during the spider bench row workout. · <span style="height: 169px; left: 0px; margin-left: 524px; margin-top: 31px; position: absolute; width: 140px; z-index: 61;"> Lower the weight until your arms are fully extended. Keep your shoulders stabilized, but be sure to give the lats a full stretch. · Don't bounce or jerk the weight. The movement is slow and controlled from start to finish.
 * Technique **
 * What are Pull-ups & Chin-ups?** Hang on a pull-up bar with straight
 * **Pull-ups**. Palms facing away. Less biceps, more back. Harder.
 * **Chin-ups.** Palms facing you. Work your biceps more. Easier.
 * Bench Row **
 * Technique **

** Technique ** > HE KEY: press your right elbow into your right knee and point/push your right shoulder towards the floor in front of you.
 * Latissimus dorsi Stretch **
 * Kneel on the floor
 * Lean forwards with the arms outstretched as far as possible and hands on the floor
 * Push your buttocks down towards your feet keeping your hands still to increase the stretch
 * Hold for between 10 and 30 seconds
 * Rhomboid Stretch **
 * Technique **
 * Sit with your feet stretch out in front of you.
 * Bend your right knee and place your right foot on the left/outside of your left knee.
 * With your right hand, grab and hold on to your right ankle & lean back
 * Holding on to your right ankle, lean back.


 * ||  || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image160.gif width="270" height="186"]] ||
 * ||  ||^   ||   ||   || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image161.jpg width="269" height="185"]] ||
 * ||  ||^   ||   ||   || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image161.jpg width="269" height="185"]] ||

> > INHALE: Slowly lower with control to start to complete one rep.
 * Back Extension **
 * Technique **
 * Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
 * EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.
 * <span style="height: 170px; left: 0px; margin-left: 178px; margin-top: 79px; position: absolute; width: 278px; z-index: 65;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image162.gif width="278" height="170"]] This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.

Lesson – Identify / Label and color the Rectus Abdominus, Erector Spinae group, Oblique abdominal group, Transversus **Muscle Group 5** <span style="display: block; height: 686px; left: 0px; margin-top: 83px; position: absolute; text-align: center; width: 653px; z-index: -57;">

** EXERCISE GROUP 5 **

= CORE EXERCISES =
 * **Exercise Name** || **Type of exercise (Free, bodyweight, elastic, stretching, cardio)** || **Muscles Used** || **Tips** ||
 * **Crunches** ||  ||   ||   ||
 * **Oblique Abdominal curls** ||  ||   ||   ||
 * **Prone Bridge** ||  ||   ||   ||
 * **Pelvic Tilt** ||  ||   ||   ||
 * **Medicine Ball Crunches** ||  ||   ||   ||
 * **Standing Twists** ||  ||   ||   ||
 * **Oblique stretch** ||  ||   ||   ||
 * **Abdominal stretch** ||  ||   ||   ||


 * Crunches **
 * Technique **
 * * Lie down flat on your back with your knees bent and your feet on the floor.
 * Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
 * The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with. || [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image165.jpg width="288" height="145" caption="Start Position for the Abdominal Crunch"]] ||  ||
 * [[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image166.jpg width="288" height="171" caption="Top Position for the Abdominal Crunch"]] |||||| * To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.
 * Your anatomy will automatically cause you to follow a crunching pattern.
 * Trying to crunch up towards the ceiling will increase the tension on the abs.
 * Hold at the top of the movement for a second and squeeze hard.
 * Do not lift up into a sit-up as this works the hip flexors and can strain your back. ||

<span style="height: 180px; margin-left: 409px; margin-top: 30px; position: absolute; width: 235px; z-index: 67;"> Lie on your back, with your left hand supporting your head, elbow pointing forward.
 * Oblique Abdominal Curls **
 * Technique **

Lift both legs off the floor, taking your right leg over your left, crossing at your knees. Inhale and slowly contract your lower abs, Bringing your right knee up towards your chest, whilst lifting your upper-body, focusing on taking your left elbow to your right knee.

<span style="height: 119px; margin-left: 163px; margin-top: 158px; position: absolute; width: 281px; z-index: 68;"> ** Action ** : Lie face down on the ground or floor and stretch out in a prone position. Then lift your body up so that you're balanced only on your forearms and toes. Now tuck your pelvis. This basically means rotating the lower part of your pelvis toward the ground, also referred to as posterior pelvic tilt. This tilt should cause you to go into a neutral spine, where there's almost no extension in the lumbar spine. Then hold this position for 30 seconds and rest.
 * Prone Bridge **
 * Technique **

Even though the movement is simple, it can prove very difficult to do in practice: your brain may have trouble getting the concept, joints may be stiff and very unused to moving in this way, and muscles may be weak and/or working in the wrong order. Don't expect to get it right first time if you've never practiced this before; just be prepared to try different kinds of approaches to see what works best for you. Here are some suggestions:
 * Pelvic Tilt **
 * Technique **

General tips

 * Practice while you stand side-on to a mirror, making sure you can clearly see your low back, bum and pelvis.
 * Watch someone else do it first, who has mastered pelvic tilting.
 * <span style="height: 224px; left: 0px; margin-left: 112px; margin-top: 35px; position: absolute; width: 299px; z-index: 69;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image172.jpg width="299" height="224"]] <span style="height: 37px; left: 0px; margin-left: 109px; margin-top: 33px; position: absolute; width: 310px; z-index: 70;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image173.gif width="310" height="37"]] Try to keep knees straight and chest upright.

Using a large exercise ball, lay you’re back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Hold a medicine ball securely over your head and crunch your upper body forward while keeping the medicine ball overhead. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat. <span style="height: 191px; margin-left: 152px; margin-top: 2px; position: absolute; width: 275px; z-index: 71;">
 * Medicine Ball Crunches **
 * Technique **

||  ||

Stand with your feet a little more than shoulder width apart and keep your knees slightly bent. Raise your arms out to either side and hold them at chest level parallel to the floor. <span style="height: 196px; margin-left: 459px; margin-top: 25px; position: absolute; width: 173px; z-index: 73;"> Now twist your upper body from the torso and stretch the torso to the right and then to the left going as far as possible on either side.
 * Standing Twists **
 * Technique **
 * Points to Remember **
 * Keep your Hips stationary to isolate the torso.
 * Face straight throughout the exercise.

<span style="height: 142px; margin-left: 416px; margin-top: 53px; position: absolute; width: 220px; z-index: 74;"> ** Oblique Stretch ** Lie supine on floor or mat. Bend knees and place Feet flat on floor.
 * Technique **

<span style="height: 26px; margin-left: 558px; margin-top: 7px; position: absolute; width: 83px; z-index: 77;"> Bring both knees and hip to one side. Hold stretch. Repeat with opposite side. Keep both shoulders on floor or mat. Allow foot of top leg to rest on foot of lower leg. Arms can be extended to sides.


 * Abdominal Stretch **
 * Technique **
 * Lie prone on mat or floor. Position hands on floor to sides of shoulders.
 * <span style="height: 26px; left: 0px; margin-left: 320px; margin-top: 232px; position: absolute; width: 84px; z-index: 76;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image180.gif width="84" height="26"]] <span style="height: 211px; left: 0px; margin-left: 117px; margin-top: 41px; position: absolute; width: 282px; z-index: 75;">[[image:file:///C:/DOCUME%7E1/KARENB%7E1.STA/LOCALS%7E1/Temp/msohtmlclip1/01/clip_image182.jpg width="282" height="211"]] Push torso up keeping pelvis on floor. Hold stretch.