Task Category: Competency

Stand with feet shoulder width apart, a slight bend in the knees. Keeping spine neutral, hinge (pivot) at the hips so torso is bent forward and allow arms to hang down between legs.

With arms extended, grasp the rope attachment on the cables. Keeping the arms extended, stand straight up attention, pulling the rope forward so that it rests slightly in front of your body.

Return back to starting position, ensuring you maintain neutral spine throughout the motion.

1. Lying supine with knees between 70-90 degrees flexion.
2. One foot flat on floor the other leg extended and in line with the thigh of the support leg.
3. Bridge upwards by engaging hamstrings/gluts.
4. Raise unsupported leg to lower intensity.  Lower unsupported leg to increase intensity.
5. Try to maintain neutral postures (i.e. don’t over arch back or allow opposite hip to drop).

1. Set up the barbell parallel to the bench.
2. Position yourself on the floor, with your shoulders and shoulder blades against the bench. Again, if they don’t reach the bench when you are sitting on the floor you can raise your butt a little bit off the floor.
3. Roll the barbell toward you (you may want to wrap the bar with a pad, exercise mat or towel), over your legs until it’s directly over your hips.
4. Put your elbows on the bench and your hands on the bar to steady it.  It is very important that your body is aligned and your spine is neutral.
5. Take a deep breath in, then exhale all the air out through your mouth and brace your core.
6. Drive through your heels and squeeze your glutes to lift your hips (and the barbell).
7. Come down smoothly, with your core still braced.

Variations:

1. Perform the motion using the lying leg curl machine

1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold the kettlebell between your legs using a two-handed, overhand grip.

2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; then forcefully squeeze your glutes to extend your hips (imaging you are going to jump forward) and propel the weight up to chest height. You should not feel as though you are lifting the weight up with your shoulders, rather your hips/hamstrings should be doing all the work.

3. Bring it down: Once the bell has reached chest height, let the weight fall (i.e. swing back) between your legs as you bend your hips and slightly bend your knees. Aim to maintain a tight core throughout.

Avoid dropping into a squat on the descent. Aim to maintain just a slight bend in the knee and use the hips and hamstrings to decelerate the kettlebell, not your quadriceps.

Once the kettlebell passes back beneath your hips, extend your hips and knees to reverse the momentum as you immediately begin the next rep.

Variations

1. Plate swing: perform motion with a 25-45 lbs plate (if plates have holes you can hold)
2. Dumbbell swing: hold a dumbbell by the handle (can be done with 1 or 2 hands) or by one end (hold with 2-hands), execute the swing

With client sitting on ground, extend one leg and cross the other over (with bent knee). With hand, gently pull knee towards chest and hold 20-30s.

1. Place yourself off to one side of client’s mid-section.
2. Place measuring tape around waist (smallest girth around the abdomen), ensuring client is not wearing bulky clothes that would invalidate the reading.
3. Hold zero end of tape in one hand, positioned below the other part of the tape, which is held in your other hand.
4. Apply tension to the tape so that it fits snugly around the body, but does not compress the skin or body fat.
5. Align the tape so that it runs horizontal (parallel to the floor) and not diagonal.
6. At the end of a normal expiration, record measurement to nearest 0.5 cm.

Weight

1. Zero the scales before the client steps onto them, making sure the scale is sitting on a flat surface.
2. Ask the client to remove any ‘heavy’ items from their pockets (key’s, wallets etc) and remove any heavy items of clothing or apparel (big jackets, shoes, jewelry, etc)
3. Ensure you note the clients state and time of day for testing to ensure any subsequent tests can be taken under identical conditions (check state of hydration, food consumed recently etc)
4. When measuring weight – ask client to look straight ahead and stay still on the scales.  Wait for the needle/digital screen to settle before recording the measurement. Record weight to the nearest 0.1 kg.

Height

1. Remember to raise the anthropometer arm before starting the test.
2. Ask your client to remove their shoes prior to taking the measurement.
3. Instruct your client to stand as erect as possible, looking directly forward, with feet flat on the floor and heels together facing away from the wall or stadiometer.
4. Immediately before taking the measurement, instruct the client to take a deep breath and hold until the measurement has been taken.
5. Lower the measuring device until it rests gently on the top of your clients head and record the measurement (to the nearest 0.5 cm)
   • If when the client stands on the stadiometer they are above your eye level, ensure you are standing on a box or small stool so that you can take the reading at eye-level.

Additional resource: BMI Table

1. Press the On button on analyzer and select personal data option.
2. Stand with feet shoulder-width apart
3. Place both hands on the monitor by holding on the grip electrodes.
4. Hold arms straight out, at a 90 degree angle to your body.
   • Do not move your arms during the measurement.
5. Press the Start button and wait for  a readout to be produced.

N.B.

If a measurement is made under the following physical conditions, the measured body fat percentage may differ significantly from the actual one because the water content in the body is changing:

• After drinking a large amount of water or after a meal (1 to 2 hours)
• After drinking alcohol
• Immediately after vigorous exercise
• Immediately after a bath or sauna

1. Place yourself off to one side of client’s mid-section.
2. Place measuring tape around waist (smallest girth around the abdomen), ensuring client is not wearing bulky clothes that would invalidate the reading.
3. Hold zero end of tape in one hand, positioned below the other part of the tape, which is held in your other hand.
4. Apply tension to the tape so that it fits snugly around the body, but does not compress the skin or body fat.
5. Align the tape so that it runs horizontal (parallel to the floor) and not diagonal.
6. At the end of a normal expiration, record measurement to nearest 0.5 cm.