Familiarize yourself with various PLANK, PUSH, and PULL instability exercises, experience the exercises, and recognize when you would coach these exercises (with whom and when in training).
After reviewing and practising these exercises, mark this task as complete, and move to the final task of completing a full (Plank, or Push, or Pull) competency.
Review and practice the general TRX skills outlined below.
General rules for using TRX:
General rules for making TRX exercises harder and easier:
Repeat on other side
Lie on back with knees to chest.After reviewing and practising all of these skills, mark this task as complete, and move to the next task.
A number of conditions (both chronic and acute) may lead to gripping and/or grasping difficulties. Some of these include: stroke, ABI, SCI, repetitive injury, nerve injury, arthritis, diabetes, MS, MD, Parkinson, and other related conditions. Do to the wide variety of clients that may potentially require gripping modifications it is extremely important that the Fitness professional know how to safely adapt exercises.
Case 6: Older Adult Balance
Susan is an 83 year old female. Over the past two years Susan’s vision has worsened. This has had a direct impact on Susan’s balance and confidence. Last year she had a fall that left her bruised and concerned. Her main goal is to improve balance and reduce the likelihood of falling.
Older adults are often faced with a number of physical limitations (e.g. mobility, vision or cognitive limitations) that can directly impact their ability to complete activities of daily living (ADLs). A loss of balance and functional strength can be particularly debilitating. Fear of falling is a significant issue among older adults witch can further minimize maintenance of functional capacity. A well trained Fitness professional should provide their older adult clients with safe and effective functional exercise strategies.
Other conditions that may result in balance difficulties are: vision impaired, dementia, Parkinson's disease, Stroke, Musculoskeletal injury of the lower limb (e.g. knee or hip arthritis), Peripheral vascular disease impacting foot sensation (neuropathy), MS and other head injuries or inner ear ailments.
Please practice coaching the exercises below:
The Burpee was invented in 1939 by Royal H. Burpee (an exercise physiologist). According to Burpee, high repetitions was bad for the client’s knees and back – especially for client’s who lacked core strength. The original Burpee was intended to be done 4 times and involved the following steps: squat down and place both hands on the floor in front of you; jump your feet back into the plank position; jump your feet forward again; return to standing. The Burpee exercise has been modified over time to include a push-up and an explosive jump (see Modern Burpee, below).
The Burpee is a plyometric exercise done for anaerobic conditioning, to increase power, and/or to exhaust the client. The Burpee puts a lot of stress on joints and is often executed poorly; hence, it should be prescribed for a short duration and to an appropriate client. It should also be noted that other (safer) exercises could be used to accomplish the same goals which do not hold an injury risk as high as the Burpee (i.e., pushing a sled, rowing machine, plyometric push-up, jump squat).
Before a client completes a Burpee ensure they know how to engage their core, hold a plank, and complete a proper push-up. Common errors you will see with the Burpee are: lack of core engagement, sagging lower back, rounding (protracting) shoulders, and inappropriate momentum.
Practice the modern Burpee (with good form). Recognize when and how Burpees can be used appropriately in your coaching practice.
