Gym Induction
Content
Welcome to Cardiff University Sport At Cardiff University Sport Sport we provide a wide range of facilities and programmes for students, staff, our partners in sport, and the wider community – whether in performance sport, recreational opportunities, events, coaching or broader sports development activities. We aim to provide quality facilities for safe and effective exercise and offer a friendly team of staff who are on hand to make your visits enjoyable and informative. Fire Procedures 0n discovering a fire: • Sound the alarm by breaking the glass in the nearest call point • Call for assistance • Turn off gas and electrical equipment • Attack the fire only if safe to do so • Always use the correct extinguisher
On hearing the fire alarm:Leave the building by the nearest exit and proceed to the Meeting Point PlaceF itness tness and Squash Squash Centre Centre - Park Pl Lane behind 49 Park Place Talyb bont Sport Centre - Taly The car park adjacent to the tennis courts Close all doors and windows behind you Do not stop to collect personal belongings Dial 4444 and inform security who will contact the Fire Service (if you receive no response call 999) •
• • •
Gym Rules For your own safety and the safety of others, please respect the following rules at both Park Place and Talybont Gyms:• • •
•
•
• • •
• •
• •
•
•
No eating in the Gym areas Drinks in sealed plastic bottles only No bags to be taken into the Gym areas. Lockers are provided at both venues Please take a towel with you into the Gym to wipe perspiration off equipment A maximum of 20 minutes on all Cardio equipment during busy periods Please do not drop weights on to the floor Wear correct clothing Make sure selector pins are fully inserted in to the resistance machines Stop exercising if you feel faint or dizzy Remember to breathe out as you lift and in when you recover; never hold your breath Please replace all weights and equipment after use Weight collars must be used at all times whilst using the Olympic bars You are strongly encouraged to train with a partner and always use a spotter when weight training Mobile phones are not allowed in the Gyms
The Fitness Suite CardioCardio-vascular vascular fitness/ aerobic exercise Cardiovascular (CV) exercise, also called cardio respiratory exercise and aerobic exercise, has been shown to have a number of health benefits when performed on a regular basis. The The benefits of aerobic exercise are the development development of cardio-vascular fitness and the expenditure of energy for weight management. Rowing machine An all over body workout, using all the main muscle groups. A good machine for muscular toning and stamina building. Ensure that the knees do not lock out when full extended and that your back stays straight.
Stepper This exercise primarily targets the leg muscles. It can be used for toning or growth development, as well as cardiovascular endurance. Ens ure that you maintain a good posture when using this machine, keeping the back upright.
Treadmill This is an exercise which primarily targets the leg muscles but gives an all over body workout. The Precor treadmill has a safety cut off clip which should always be used when exercising and has an emergency stop button located at the bottom of the control panel. Take care of your posture while exercising. Whether walking or running, keep your shoulders back and head up looking looking forward. Relax and use your normal walking or running stride length, swinging your arms easily at your sides. You should run at the front of the belt, as this is safer than allowing yourself to drift towards the back and you will also be able to easily reach the control panel. Take care to also stay in the centre of the running surface, not towards either side.
Stationary Bike (A) Using a stationary bike is one of the most popular forms of indoor exercise that provides a lowlow- impact, high intensity cardiovascular workout and builds both strength and endurance. Adjust your seat using the quick release lever so when you move your foot into the proper pedalling position, with the balls of your feet over the pedal, you'll have a slight bend in your knees—about 5-10 degrees. You should be able to pedal comfortably without pointing your toes to reach full extension. The same positioning guidelines are used for the recumbent bicycle (B).
A
B
X-Trainer (C) This piece of equipment is an excellent way of exercising the whole body. It is also a great piece of gym equipment for those that require a gentle workout, or who suffer from lower leg injuries. Ensure that your your feet are central on the foot plates making sure you don’t lift your heel as you start exercising. Also avoid excessive rotational movements from your waist in order to push the hand levers forwards. Aim for larger controlled movements, rather than a small jerking action, using your arms to control the speed and to assist your legs during the workout. The same positions and action guidelines are used for the X-Trainer EFX (D) (Without hand levers).
C
D
Setting a pre-set training program All the Precor cardio machines provide one manual program and a variety of variable pre-set training programs. To choose a program, begin at a t the PRECOR banner screen and press ENTER . User friendly prompts will guide you through the programs.
Weight Training Equipment Weight Training can also be called Resistance Training. This from of training is beneficial as having having a higher level of muscle is advantageous as your muscles are active even when you are resting. Their cells are still doing the routine activities they do to stay alive. This work is called metabolism, and it uses up calories. This can help keep your weight in check, even when you’re sleeping. It can also tighten up your skin and provide provide you with a toned look. Through Through resistance training you are able to make everyday tasks easier by increasing your muscle strength and endurance. Upper Body Weight Training Shoulder press Muscles used are: deltoids, triceps, trapezius trapezius and scapulae scapulae
Select appropriate weights using the selection pin, then sit on the seat and adjust the seat height so the handles are just above shoulder level. Ensure your lower back is supported by keeping it in contact with the seat pad. Press handles upwards with a slow controlled movement without locking your elbows straight. Slowly return to the start position and repeat.
Chest press Muscles used are: pectorals, anterior deltoids and triceps Sit on the seat and adjust the seat height so the top of the handles are around mid-chest height. Select the relevant weight with the selection pin and ensure it is securely inserted. Support your lower back by fully pushing it into the seat. Place your feet on the easy start pedal and push down. The handles will now be out in front of you. Place your hands on the handles and take the pressure of the weight as you remove your feet off the easy start pedal. With hands on the handles push out without locking your elbows straight and return until you feel a stretch across the chest, repeat. Pec dec Muscles used used are: pectorals, deltoids, biceps Select appropriate weight and sit on the seat. Ensure your back is fully supported by pushing your lower back into the seat. Place your forearms on the side pads so that your upper arms are parallel to the floor at shoulder height. Using your chest and shoulders, push the pads forwards and inwards to touch in the centre and slowly return to the starting position.
Lat pull down Muscles used are: latissimus dorsi, biceps Position yourself facing the lat pull-down machine and grab the bar with an overhand overhand grip with your hands as wide apart as possible. Next, simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat.
Seated row Muscles used are: Latissimus dorsi, teres major, trapezius, rhomboids Sit down on the seat facing the chest pad of the machine. Place your feet flat on the floor and your torso against the chest pad ensuring that your sat with a straight back Grip the handles and extend the elbows fully. This is the starting position. Next pull the handles towards the chest, maintaining an erect torso and keeping the elbows next to the ribs. Pull the handles as far back as possible. Then lower the weight under control, repeat.
Bicep curl (on cable machine) Muscles used are: are: biceps Ensure that the runners are at the bottom of the column, (do this by pulling out the th e T-pin and lowering), clip the straight bar on to the attached clip. Bend from the knees to pick the handle up with an underhand grip and stand up from the knees through the legs. Ensuring the knees have a slight bend at all time throughout the exercise. Bring hands from the straight down position, bending at the elbows, up towards the chin. Note – keep your elbows still, isolating the front of the upper arm to do the work. Tricep pulldown (on cable machine) Muscles used are: are: triceps With the runners at the top of the column and the straight bar attached. Hold the bar with an overhand grip and pull the bar down towards the waist and return the arms back to approx. a 90 degree angle. Note – keep your elbows still s till in i n order to target the back of the upper arm.
Lower body weight training Leg sled press Muscles used are: Vastis lateralis, vastus intermedius, vastus medialis, rectus femoris
Adjust the seat (sled) using the handle on the left hand side. Knees should be bent at approx. 90 degree with feet shoulder width apart, flat and central on the foot plate, this is your start position. position. Push the sled back utilising the muscles of the leg, to nearly full extension, ensuring your knees do not lock out straight then return to the start position. Your back should be fully supported by the sled throughout. throughout. Calf Raise Muscles used are: gastrocnemius, tibialis posterior, tibialis anterior Using the same machine as the leg press. Adjust the seat to its highest point, keeping the balls of your feet on the bottom of the footplate. Push up onto your toes and then relax down, stretching out the calves (heels towards the floor) then repeat. Leg extension Muscles used are: Vastis lateralis, vastus intermedius, vastus medialis, rectus femoris Adjust the weight and sit in the machine pressing your back into the back pad. Place your feet behind the foot pad making contact with the top of your foot. Raise the pad by fully extending the knees keeping the torso erect and back firmly pressed pres sed into nto the back pad. Allow yours knees to slowly flex back to the starting position. position. Leg curl Muscles used semitendinosus semitendinosus
are:
bicep
femoris,
semimembranosus,
Sit on the leg curl with your back against the back pad support. Place back of lower leg on top of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap support. Pull down on padded lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Flexibility and Stretching
Flexibility is defined as the static maximum range of motion (ROM) available about a joint. joint. The largest limiting limiting factor of static ROM is the structure structure of the joint itself. Thus, Thus, even after endless stretching, there will be a limit as to how much movement is available. As you age, your muscles tighten and the range of motion in a joint can be minimised. This can put a halt to an active lifestyles and even hinder day-to-day, normal motion. A regular stretching programme can help lengthen your muscles and restore youthful activity. The benefits of flexibility are numerous: • • • • • • •
To relax your mind and “tune up” your body To preserve range of motion To maintain flexibility To prevent injury during exercise To prepare the muscles for more vigorous activity To help develop body awareness To promote circulation
Before you begin any stretching, it’s important to do a warm up routine. Five to ten minutes of moderate physical activity will prepare your body for work and help reduce the likelihood of muscle strain. Ideally, all exercise sessions should be followed by a few minutes of stretching.
Key points to remember when stretching: • • •
•
Stretch slowly and smoothly smoothly – never bounce Maintain normal breathing during each movement Focus attention on the muscle being stretched, trying to limit movement in other body parts Feel the stretch, but don’t strain by stretching to far
Tall Stretch While standing or sitting, grasp your hands together above your head, with palms up and shoulders relaxed. Stretch arms up. Don’t hold your breath or arch your back.
Chest and shoulder stretch Stand with your feet shoulder width apart. Clasp hands behind your back. Straighten and raise your arms, ensuring that you lift your chest to your chin. You should feel a stretch in the chest and front of shoulders.
Standing lower back stretch Stand with your feet hip-width apart, feet firmly planted on the ground, with your hands supporting your lower back while keeping your chin to your chest. Gently arch your back. You should feel a stretch in your lower back and possibly front of hips. Quadriceps Quadriceps stretch Balance or use a stable object for support. Stand straight and grasp your right foot with your left hand behind you. Gently pull your foot towards the buttocks buttocks until you feel a gentle stretch down the front of your leg. If you can’t reach your foot you can hold on to your trousers or sock.
Quadriceps and groin stretch Kneel on the floor, step forward until the front knee is over your ankle and the other knee is resting on the floor. Lower the hip downwards without moving knee position. You should feel an easy stretch in the front hip and thigh of the back leg. Hold on to chair for balance.
Hamstring stretch Sit with one leg straight out in front, and the other leg bent with the foot against the inner thigh. Leaning forward from the hips, reach hands down the leg as far as comfortable, keeping the back as straight as possible. Do not round the back while leaning forward.
Calf stretch Stand with one foot in front of the other. Bend the front leg while keeping the back leg straight – push your back heel to the floor. Bend your forward knee until a comfortable stretch is felt in your back calf. You can hold on to a wall or chair for balance.
Abdominal exercises The basic crunch exercise for the abs targets the rectus abdominis muscle. Although it seems simple, many people don't perform the basic ab crunch properly. Using good form when doing a crunch makes this a much more effective abdominal exercise. How to do an Abdominal Crunch •
•
•
• • • •
Lay on your back, bend your knees, placing your hands on the sides of your head. Contract your abs and flatten your lower back against the floor. Slowly lift your shoulder blades one or two inches off the floor. Exhale as you lift, keep your neck straight and chin up. Hold for a few seconds (don't hold your breath). Slowly lower while keeping your abs contracted. Repeat up to 20 reps this perfect form for each rep.
How Ho w to Do the Reverse Crunch • • •
•
•
Lie on your back with knees bent and feet on the floor Place hands on the floor or behind the head. Bring your knees up towards the chest so they bend about 90 degrees Contract your abs and lift your hips off the floor in a very small movement. Lower and repeat.
The obliques crunch crunch is a great ab exercise that targets the rectus abdominis, the external obliques and internal obliques How to do it: •
•
•
•
•
• •
Lie on your back with your knees bent and feet flat on the floor. Slowly drop your legs to the left and let your knees rest near the floor. Place your fingertips to the side of your head just behind your your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Repeat for the desired number of reps and switch to the other side
Warm up To get the most out of your exercise session you must first warm up. The main effect of a warm up is to raise the temperature of your body. It also prepares you for more strenuous exercise by speeding up your heart rate and increasing metabolic rate so that energy is released faster.
A warm up should begin very gently with some low intensity aerobic exercise that is gradually increased. This can be brisk walking, jogging or easy cycling and should last for 5 – 10 minutes and should be followed by stretching where each stretch is held for at least 10 seconds. Cool down After an exercise session spend some time letting the body cool down gradually. You need to allow the blood to be re-routed from the muscles to the rest of your body to restore balance. If you stop suddenly after exercise the short delay in re-routing the blood can make you feel dizzy.
The cool down is very similar to the warm up, but in reverse. Now you gradually decrease the intensity of your exercise. As for the warm-up, do 5 – 10 minutes of any form of gentle aerobic activity. Follow this with some stretching exercises. Focus particular attention on the muscles you have used the most and generally push the stretch a little further by holding them for 20 seconds.
Fitness Services On offer are a range of ‘one to one’ consultations given by fully trained and experienced staff. Each consultation will last one hour during which you will receive advice and guidance to help you reach your fitness goals safely and effectively. The service is designed specifically to meet differing needs and allows you to select selec t one or a combination of service options. options. Alternatively, you can book a fitness consultation with one of our instructors. By explaining your needs we can then tailor the session to suit your personal goals. Booking and payment is administered at the reception in the University Fitness & Squash Centre, Park Place. Please note that all clients will be required to complete a medical history questionnaire prior to attending a fitness assessment.
Menu of Services and Price Guide 1. Fitness Assessment
This option is specifically designed for anyone who wants to find out where to start, lose weight, increase fitness and extend their knowledge for training.
What it includes: • • • • •
Consultation Heart Rate & Blood Pressure Measures Anthropometric Measurements Body Composition Test Aerobic Capacity Test
• •
Flexibility Test Feedback
The The tests above involve muscular strength and cardiovascular exercise, so it is vital that you attend in sports clothing and proper training training shoes for the best results. You will be given your results in the feedback section and advised on the most beneficial ways to train with your personal goals goals in mind. To ensure the best results and development why not book in with our Personal Trainer for a Programme Card that is specific to your needs and requirements obtained from this session.
2. Programme Design
This is a vital part of training, whether you are training for an event, generally keeping fit or for use in conjunction with weight management, a training programme is important. This is where you spend an hour with our Personal Trainer who will devise a training programme specific to your needs and requirements. What it includes: • •
•
•
•
•
•
Consultation. Instruction on cardiovascular machines with adaptations to individual needs. Instruction on weights machines with adaptations to individual needs. Instruction on free weights with adaptations to individual needs. Break down of what weights to use for targeting specific areas. 6 week Progression Progression Programme Card designed to individual needs. Advice given throughout the session.
For further development, book again for another progressive programme programme to take you to another another level of fitness or try a Personal Training session to motivate, encourage and improve your overall performance.
3. Personal Training Why choose Personal Training?
Your Personal Trainer will ensure that you are getting the very best from every workout, workout, making making your time more efficient and fun with variety and progressions. It can help with the extra attention, support, confidence, encouragement and guidance needed to achieve your personal goals, whether it be weight loss, body tone/definition, increased fitness or just to feel healthier. Whether you are a beginner, need motivation and encouragement, a regular exerciser, an advanced exerciser/athlete, or just wanting to extend your body awareness and knowledge, Personal Training is the answer. What it includes: •
•
•
• •
Cardiovascular conditioning (key to fat burning and improving the efficiency of the heart and lungs function for endurance). Integrated strength training (improving all round muscular strength to prevent muscule imbalance). Stretching and flexibility (essential for preventing injury, improving posture and motion). Core stability (maximise stability from the core). Agility and reactive training (improving movement and reaction times to enhance performance).
4. Price Guide
Membership Gold / Class Cardiff University Student
Cardiff University Staff
Non Member
Fitness Assessment
£12
£12
£15
£20
Programme Design
£12
£12
£15
£20
Personal Training
£12
£12
£15
£20
Nutritional Guidance
£12
£12
£15
£20
Fitness Consultation
£12
£12
£15
£20
Also to be included
Open and closing times Abdominal exercise pictures Sample Sample program card car d
On hearing the fire alarm:Leave the building by the nearest exit and proceed to the Meeting Point PlaceF itness tness and Squash Squash Centre Centre - Park Pl Lane behind 49 Park Place Talyb bont Sport Centre - Taly The car park adjacent to the tennis courts Close all doors and windows behind you Do not stop to collect personal belongings Dial 4444 and inform security who will contact the Fire Service (if you receive no response call 999) •
• • •
Gym Rules For your own safety and the safety of others, please respect the following rules at both Park Place and Talybont Gyms:• • •
•
•
• • •
• •
• •
•
•
No eating in the Gym areas Drinks in sealed plastic bottles only No bags to be taken into the Gym areas. Lockers are provided at both venues Please take a towel with you into the Gym to wipe perspiration off equipment A maximum of 20 minutes on all Cardio equipment during busy periods Please do not drop weights on to the floor Wear correct clothing Make sure selector pins are fully inserted in to the resistance machines Stop exercising if you feel faint or dizzy Remember to breathe out as you lift and in when you recover; never hold your breath Please replace all weights and equipment after use Weight collars must be used at all times whilst using the Olympic bars You are strongly encouraged to train with a partner and always use a spotter when weight training Mobile phones are not allowed in the Gyms
The Fitness Suite CardioCardio-vascular vascular fitness/ aerobic exercise Cardiovascular (CV) exercise, also called cardio respiratory exercise and aerobic exercise, has been shown to have a number of health benefits when performed on a regular basis. The The benefits of aerobic exercise are the development development of cardio-vascular fitness and the expenditure of energy for weight management. Rowing machine An all over body workout, using all the main muscle groups. A good machine for muscular toning and stamina building. Ensure that the knees do not lock out when full extended and that your back stays straight.
Stepper This exercise primarily targets the leg muscles. It can be used for toning or growth development, as well as cardiovascular endurance. Ens ure that you maintain a good posture when using this machine, keeping the back upright.
Treadmill This is an exercise which primarily targets the leg muscles but gives an all over body workout. The Precor treadmill has a safety cut off clip which should always be used when exercising and has an emergency stop button located at the bottom of the control panel. Take care of your posture while exercising. Whether walking or running, keep your shoulders back and head up looking looking forward. Relax and use your normal walking or running stride length, swinging your arms easily at your sides. You should run at the front of the belt, as this is safer than allowing yourself to drift towards the back and you will also be able to easily reach the control panel. Take care to also stay in the centre of the running surface, not towards either side.
Stationary Bike (A) Using a stationary bike is one of the most popular forms of indoor exercise that provides a lowlow- impact, high intensity cardiovascular workout and builds both strength and endurance. Adjust your seat using the quick release lever so when you move your foot into the proper pedalling position, with the balls of your feet over the pedal, you'll have a slight bend in your knees—about 5-10 degrees. You should be able to pedal comfortably without pointing your toes to reach full extension. The same positioning guidelines are used for the recumbent bicycle (B).
A
B
X-Trainer (C) This piece of equipment is an excellent way of exercising the whole body. It is also a great piece of gym equipment for those that require a gentle workout, or who suffer from lower leg injuries. Ensure that your your feet are central on the foot plates making sure you don’t lift your heel as you start exercising. Also avoid excessive rotational movements from your waist in order to push the hand levers forwards. Aim for larger controlled movements, rather than a small jerking action, using your arms to control the speed and to assist your legs during the workout. The same positions and action guidelines are used for the X-Trainer EFX (D) (Without hand levers).
C
D
Setting a pre-set training program All the Precor cardio machines provide one manual program and a variety of variable pre-set training programs. To choose a program, begin at a t the PRECOR banner screen and press ENTER . User friendly prompts will guide you through the programs.
Weight Training Equipment Weight Training can also be called Resistance Training. This from of training is beneficial as having having a higher level of muscle is advantageous as your muscles are active even when you are resting. Their cells are still doing the routine activities they do to stay alive. This work is called metabolism, and it uses up calories. This can help keep your weight in check, even when you’re sleeping. It can also tighten up your skin and provide provide you with a toned look. Through Through resistance training you are able to make everyday tasks easier by increasing your muscle strength and endurance. Upper Body Weight Training Shoulder press Muscles used are: deltoids, triceps, trapezius trapezius and scapulae scapulae
Select appropriate weights using the selection pin, then sit on the seat and adjust the seat height so the handles are just above shoulder level. Ensure your lower back is supported by keeping it in contact with the seat pad. Press handles upwards with a slow controlled movement without locking your elbows straight. Slowly return to the start position and repeat.
Chest press Muscles used are: pectorals, anterior deltoids and triceps Sit on the seat and adjust the seat height so the top of the handles are around mid-chest height. Select the relevant weight with the selection pin and ensure it is securely inserted. Support your lower back by fully pushing it into the seat. Place your feet on the easy start pedal and push down. The handles will now be out in front of you. Place your hands on the handles and take the pressure of the weight as you remove your feet off the easy start pedal. With hands on the handles push out without locking your elbows straight and return until you feel a stretch across the chest, repeat. Pec dec Muscles used used are: pectorals, deltoids, biceps Select appropriate weight and sit on the seat. Ensure your back is fully supported by pushing your lower back into the seat. Place your forearms on the side pads so that your upper arms are parallel to the floor at shoulder height. Using your chest and shoulders, push the pads forwards and inwards to touch in the centre and slowly return to the starting position.
Lat pull down Muscles used are: latissimus dorsi, biceps Position yourself facing the lat pull-down machine and grab the bar with an overhand overhand grip with your hands as wide apart as possible. Next, simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat.
Seated row Muscles used are: Latissimus dorsi, teres major, trapezius, rhomboids Sit down on the seat facing the chest pad of the machine. Place your feet flat on the floor and your torso against the chest pad ensuring that your sat with a straight back Grip the handles and extend the elbows fully. This is the starting position. Next pull the handles towards the chest, maintaining an erect torso and keeping the elbows next to the ribs. Pull the handles as far back as possible. Then lower the weight under control, repeat.
Bicep curl (on cable machine) Muscles used are: are: biceps Ensure that the runners are at the bottom of the column, (do this by pulling out the th e T-pin and lowering), clip the straight bar on to the attached clip. Bend from the knees to pick the handle up with an underhand grip and stand up from the knees through the legs. Ensuring the knees have a slight bend at all time throughout the exercise. Bring hands from the straight down position, bending at the elbows, up towards the chin. Note – keep your elbows still, isolating the front of the upper arm to do the work. Tricep pulldown (on cable machine) Muscles used are: are: triceps With the runners at the top of the column and the straight bar attached. Hold the bar with an overhand grip and pull the bar down towards the waist and return the arms back to approx. a 90 degree angle. Note – keep your elbows still s till in i n order to target the back of the upper arm.
Lower body weight training Leg sled press Muscles used are: Vastis lateralis, vastus intermedius, vastus medialis, rectus femoris
Adjust the seat (sled) using the handle on the left hand side. Knees should be bent at approx. 90 degree with feet shoulder width apart, flat and central on the foot plate, this is your start position. position. Push the sled back utilising the muscles of the leg, to nearly full extension, ensuring your knees do not lock out straight then return to the start position. Your back should be fully supported by the sled throughout. throughout. Calf Raise Muscles used are: gastrocnemius, tibialis posterior, tibialis anterior Using the same machine as the leg press. Adjust the seat to its highest point, keeping the balls of your feet on the bottom of the footplate. Push up onto your toes and then relax down, stretching out the calves (heels towards the floor) then repeat. Leg extension Muscles used are: Vastis lateralis, vastus intermedius, vastus medialis, rectus femoris Adjust the weight and sit in the machine pressing your back into the back pad. Place your feet behind the foot pad making contact with the top of your foot. Raise the pad by fully extending the knees keeping the torso erect and back firmly pressed pres sed into nto the back pad. Allow yours knees to slowly flex back to the starting position. position. Leg curl Muscles used semitendinosus semitendinosus
are:
bicep
femoris,
semimembranosus,
Sit on the leg curl with your back against the back pad support. Place back of lower leg on top of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap support. Pull down on padded lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Flexibility and Stretching
Flexibility is defined as the static maximum range of motion (ROM) available about a joint. joint. The largest limiting limiting factor of static ROM is the structure structure of the joint itself. Thus, Thus, even after endless stretching, there will be a limit as to how much movement is available. As you age, your muscles tighten and the range of motion in a joint can be minimised. This can put a halt to an active lifestyles and even hinder day-to-day, normal motion. A regular stretching programme can help lengthen your muscles and restore youthful activity. The benefits of flexibility are numerous: • • • • • • •
To relax your mind and “tune up” your body To preserve range of motion To maintain flexibility To prevent injury during exercise To prepare the muscles for more vigorous activity To help develop body awareness To promote circulation
Before you begin any stretching, it’s important to do a warm up routine. Five to ten minutes of moderate physical activity will prepare your body for work and help reduce the likelihood of muscle strain. Ideally, all exercise sessions should be followed by a few minutes of stretching.
Key points to remember when stretching: • • •
•
Stretch slowly and smoothly smoothly – never bounce Maintain normal breathing during each movement Focus attention on the muscle being stretched, trying to limit movement in other body parts Feel the stretch, but don’t strain by stretching to far
Tall Stretch While standing or sitting, grasp your hands together above your head, with palms up and shoulders relaxed. Stretch arms up. Don’t hold your breath or arch your back.
Chest and shoulder stretch Stand with your feet shoulder width apart. Clasp hands behind your back. Straighten and raise your arms, ensuring that you lift your chest to your chin. You should feel a stretch in the chest and front of shoulders.
Standing lower back stretch Stand with your feet hip-width apart, feet firmly planted on the ground, with your hands supporting your lower back while keeping your chin to your chest. Gently arch your back. You should feel a stretch in your lower back and possibly front of hips. Quadriceps Quadriceps stretch Balance or use a stable object for support. Stand straight and grasp your right foot with your left hand behind you. Gently pull your foot towards the buttocks buttocks until you feel a gentle stretch down the front of your leg. If you can’t reach your foot you can hold on to your trousers or sock.
Quadriceps and groin stretch Kneel on the floor, step forward until the front knee is over your ankle and the other knee is resting on the floor. Lower the hip downwards without moving knee position. You should feel an easy stretch in the front hip and thigh of the back leg. Hold on to chair for balance.
Hamstring stretch Sit with one leg straight out in front, and the other leg bent with the foot against the inner thigh. Leaning forward from the hips, reach hands down the leg as far as comfortable, keeping the back as straight as possible. Do not round the back while leaning forward.
Calf stretch Stand with one foot in front of the other. Bend the front leg while keeping the back leg straight – push your back heel to the floor. Bend your forward knee until a comfortable stretch is felt in your back calf. You can hold on to a wall or chair for balance.
Abdominal exercises The basic crunch exercise for the abs targets the rectus abdominis muscle. Although it seems simple, many people don't perform the basic ab crunch properly. Using good form when doing a crunch makes this a much more effective abdominal exercise. How to do an Abdominal Crunch •
•
•
• • • •
Lay on your back, bend your knees, placing your hands on the sides of your head. Contract your abs and flatten your lower back against the floor. Slowly lift your shoulder blades one or two inches off the floor. Exhale as you lift, keep your neck straight and chin up. Hold for a few seconds (don't hold your breath). Slowly lower while keeping your abs contracted. Repeat up to 20 reps this perfect form for each rep.
How Ho w to Do the Reverse Crunch • • •
•
•
Lie on your back with knees bent and feet on the floor Place hands on the floor or behind the head. Bring your knees up towards the chest so they bend about 90 degrees Contract your abs and lift your hips off the floor in a very small movement. Lower and repeat.
The obliques crunch crunch is a great ab exercise that targets the rectus abdominis, the external obliques and internal obliques How to do it: •
•
•
•
•
• •
Lie on your back with your knees bent and feet flat on the floor. Slowly drop your legs to the left and let your knees rest near the floor. Place your fingertips to the side of your head just behind your your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Repeat for the desired number of reps and switch to the other side
Warm up To get the most out of your exercise session you must first warm up. The main effect of a warm up is to raise the temperature of your body. It also prepares you for more strenuous exercise by speeding up your heart rate and increasing metabolic rate so that energy is released faster.
A warm up should begin very gently with some low intensity aerobic exercise that is gradually increased. This can be brisk walking, jogging or easy cycling and should last for 5 – 10 minutes and should be followed by stretching where each stretch is held for at least 10 seconds. Cool down After an exercise session spend some time letting the body cool down gradually. You need to allow the blood to be re-routed from the muscles to the rest of your body to restore balance. If you stop suddenly after exercise the short delay in re-routing the blood can make you feel dizzy.
The cool down is very similar to the warm up, but in reverse. Now you gradually decrease the intensity of your exercise. As for the warm-up, do 5 – 10 minutes of any form of gentle aerobic activity. Follow this with some stretching exercises. Focus particular attention on the muscles you have used the most and generally push the stretch a little further by holding them for 20 seconds.
Fitness Services On offer are a range of ‘one to one’ consultations given by fully trained and experienced staff. Each consultation will last one hour during which you will receive advice and guidance to help you reach your fitness goals safely and effectively. The service is designed specifically to meet differing needs and allows you to select selec t one or a combination of service options. options. Alternatively, you can book a fitness consultation with one of our instructors. By explaining your needs we can then tailor the session to suit your personal goals. Booking and payment is administered at the reception in the University Fitness & Squash Centre, Park Place. Please note that all clients will be required to complete a medical history questionnaire prior to attending a fitness assessment.
Menu of Services and Price Guide 1. Fitness Assessment
This option is specifically designed for anyone who wants to find out where to start, lose weight, increase fitness and extend their knowledge for training.
What it includes: • • • • •
Consultation Heart Rate & Blood Pressure Measures Anthropometric Measurements Body Composition Test Aerobic Capacity Test
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Flexibility Test Feedback
The The tests above involve muscular strength and cardiovascular exercise, so it is vital that you attend in sports clothing and proper training training shoes for the best results. You will be given your results in the feedback section and advised on the most beneficial ways to train with your personal goals goals in mind. To ensure the best results and development why not book in with our Personal Trainer for a Programme Card that is specific to your needs and requirements obtained from this session.
2. Programme Design
This is a vital part of training, whether you are training for an event, generally keeping fit or for use in conjunction with weight management, a training programme is important. This is where you spend an hour with our Personal Trainer who will devise a training programme specific to your needs and requirements. What it includes: • •
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Consultation. Instruction on cardiovascular machines with adaptations to individual needs. Instruction on weights machines with adaptations to individual needs. Instruction on free weights with adaptations to individual needs. Break down of what weights to use for targeting specific areas. 6 week Progression Progression Programme Card designed to individual needs. Advice given throughout the session.
For further development, book again for another progressive programme programme to take you to another another level of fitness or try a Personal Training session to motivate, encourage and improve your overall performance.
3. Personal Training Why choose Personal Training?
Your Personal Trainer will ensure that you are getting the very best from every workout, workout, making making your time more efficient and fun with variety and progressions. It can help with the extra attention, support, confidence, encouragement and guidance needed to achieve your personal goals, whether it be weight loss, body tone/definition, increased fitness or just to feel healthier. Whether you are a beginner, need motivation and encouragement, a regular exerciser, an advanced exerciser/athlete, or just wanting to extend your body awareness and knowledge, Personal Training is the answer. What it includes: •
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Cardiovascular conditioning (key to fat burning and improving the efficiency of the heart and lungs function for endurance). Integrated strength training (improving all round muscular strength to prevent muscule imbalance). Stretching and flexibility (essential for preventing injury, improving posture and motion). Core stability (maximise stability from the core). Agility and reactive training (improving movement and reaction times to enhance performance).
4. Price Guide
Membership Gold / Class Cardiff University Student
Cardiff University Staff
Non Member
Fitness Assessment
£12
£12
£15
£20
Programme Design
£12
£12
£15
£20
Personal Training
£12
£12
£15
£20
Nutritional Guidance
£12
£12
£15
£20
Fitness Consultation
£12
£12
£15
£20
Also to be included
Open and closing times Abdominal exercise pictures Sample Sample program card car d
