i was to my exam sunday 29th...and i didnt pass...
will you give me your opinion
my exam assignment was:
a 42 year old woman, who has never been to a gym before, who's worked in a supermarket for 12 years and have some tensions in neck and shoulders...
my program to her was a beginner's program like this:
chestpress 3x12
shoulderpress 3x12
legpress 3x12
lat pulldown 3x12
crunches 3x10
back extensions 2x12
3 different stretching exercises for neck
2 different stretching exercises for shoulders
at my exam...the examinator told me the program sucked...he also told me to put in free weights...
and he told me this program would not help her at all....he wanted more exercises for neck and shoulders
at the exam i did tell them to do 1 warm up set on all exercises...
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Ok Romah
I truly believe for someone who works in a supermarket and has tension in the neck and shoulders , she shouldn't be doing any of the
chestpress 3x12
shoulderpress 3x12
legpress 3x12
lat pulldown 3x12
crunches 3x10
back extensions 2x12
First I will start using a FOAM ROLLER and work on her neck and back , shoulders and then go from there . Most exercises that you will do will include no weight whatsoever until she gets a little strength . Work on stretching her personally and maybe do the warm up activation without the hand walk and the forward lunge hamstring stretch . Most exercises that you will do for the first 3 weeks will be on the machines . Seated chest press , seated pulley row , cable curl , push down , leg press .
The JamCore beginner workout will be a good start .
Free weight if It was me I wil start bring them not until she feels comfortable enough to handle them , like trying to make someone squat on Day one... CRAZZZZZZYYY . I will work on their hip and glute strength and flexibilty around the hips and hamstring before even thinking about the Squats . Anyway this is my 2 cents and then again , some people might be reading this and say Jamo our stuff work better than yours ... I have been working with people for 22 years , there is no way I will start someone who has been sedentary for 12 year with free weights straight , It will take me two weeks to get to know them before I even think about free weights.
thanks
everything on my routine for her was in machines...not free weights...
i agree with you on not starting her out with free weights, thats what i was telling the examinator, and he disagreed and he wanted her to be on free weights and lifting heavier than the 60% of 1RM to begin with...
Not enough information?
I would have asked your instructor a few questions.
THe main concern is there is no goal mentioned...
She shouldn't start out with a training routine that We use, when she's never been to a gym before andd she's 42. You have to take it easier. She does at least have a bit of muscular "useage" since she's been working at the supermarket for 12 years. I would assume they gvae you that information to infer that she was the one lifting all the produce around and those boxes of food are heavy.
You would first address her problem/diability. Her neck & shoulder pain. This is physical therapy related, and depending on the severity, she needs to see a Physical Therapist (PT) not a Personal Trainer (PT).
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
i think
i think free weights would a be a bad idea. the instructor did not say what type of job she had at the store... she could be watching survelance for all we know...
i think free weights is a bad idea for 2 reasons
1 - she has 2 injuries. 1 is in her shoulder and alot of free weights involve shoulder movements
and
2 - she has never been to the gym before. you need to start off easy and gradually work your way up to free weights. Im 16 and after i have a injury i always use machine's to get my muscles use to the movements again.
Umm... i think the shoulder stretches were good and the neck stretches too. however, what type of injury is it. your instructor, to me, seems like he doesn't know what he's talking about when he assigns projects. either that, or you did not provide us with the exact project. so if you have more information about the project please mention it to this blog because that will open up much more / different excersises / stretches...
alll in all - with the information i got your project was fine
nope...
thats all there was in my project....
i never put free weights in noob routines, ever!
all these exercises i put here, was all meant for machines...
yeah i dont understand why he flunked me...but thanks a lot robbie :-)
.....
see this is the weird thing...
the examinator wanted a heavier routine....more exercises....when he told me what he expected from my assignment...he basically told me i should have made a program for a person who's in thier 2nd workout routine...
there was no real goal...you'r right
i wanted to give her an easy program, so that i wouldnt scare her away
and i think if i did what he expected, i mean to give her a much more advanced program, she'd never come back to the gym...and also i think he wouldnt have let me pass anyway cause i haven't been to HIS classes....he pointed out he never saw me before in his classes blah blah...
but what i dont understand is...he wanted me to give her free weight routine....make her lift heavy to "build up" the neck and shoulder...to take away the tension...well i believe a beginner's routine would do her some good, cause who's not to say that a beginner's program would take away her tensions...as long as she know how to stretch those parts correctly..and she building muscle mass even tho shes in machines...
well in the assignment it says shes been sittin as a cashier for 12 years....so im not sure how much liftin shes been doin other than runnin it thru the scanner...
but should i have put more shoulder and neck exercises in the routine??
wasn't it a good enough routine for a noob at her age?? all these exercises were meant for machines...not free weights
What ..
were the stretching movement ?
it was....
stretching for:
Neck:
1 - lean head to the side and hold it for 25-30 sec.
2 - pull head towards your chest
3 - press chin towards your chest, lean head forward and to left or right press down with your hand
Shoulders:
1 - one arm across your front, depress your shoulder, use the other hand to easily pull the arm passed your front
2 - lift your right arm straight up towards the ceiling. Bend your elbow, lowering the palm of your hand behind your head, as close to the middle of your upper back as possible, use the other hand to easily pull the elbow towards your head