ED079304.Pdf

Total Page:16

File Type:pdf, Size:1020Kb

ED079304.Pdf DOCUMENT RESUME ED 079 304 SP 006 725 AU'HOf Bowers, Carolyn 0., Ec. TITLE Selected Gymnastics Articles. Sports Articles Reprint Series. First Edition. INSTITUTIGN American Association for Health, Physical Education, and Recreation, Washington, D.C. Div. for Girls and Women's Sports. PUF, DATE 71 NOTE 130p. AVAILABLE FROMAmerican Association for Health, Physical -uucation, and t screation, 12G1 Eixteentn St., N. W., Washington, D.C.200.36 (.11.50) EDRS PRICE MF-$0.65 HC Not Available from EDRS. DESCRIPTORS *Athletic Activities; Criteria; *Exercise (Physiology); *Physical Education; Specirications; *Womens Education; *Womens Studies IDENTIFIEFS *Gymnastics; Womens Athletics ABSTRACT This is a collection of the rest articles in thc "DGWS (Division for Girls and Women's Sports) Gymnastics Guide" from 1963 to 1972. Included are the current Federation of International Gymnastics rule interpretations from the 1972-74 Gymnastics Guide. The articles have been edited to conform witn the new rules and regulations from the Federation of International Gymnastics. The articles in this edition are categorized according to gymnastics for the physical education program, specialized skills, theory, and competition. Line diagrams are included as iilustratiohs. fEditor/JA) DGWS SPORTS LIBRARY DGWS Guides Contain-Aficial rules for the sport and for officiating as well as articles of interest to players and teachers. Unless otherwise spec' I fled, current editions with latest official rules will be sent. AQUATICS ARCHERY-RIOING BASKETBALL BOWLING-FENCINGGOLF FIELO HOCKEYLACROSSE GYMNASTICS OUTING ACTIVITIES ANO WINTER SPORTS SOCCERSPEEOBALLFLAG FOOTBALL SOFTBALL TENNISBAOMINTON-SQUASH TRACK ANO FIELO (Including Cross Country) VOLLEYBALL BASKETBALL RULES REPRINT First editions of BowlingFencing Guide will be January 1973 and Archery. Golf will be June 1972. Squash rules will be included in the January 1972 TennisBadminton Guide. DGWS Scorebooks BASKETBALL FIELO HOCKEY SOFTBALL VOLLEYBALL Order from AMERICAN ASSOCIATION FOR HEALTH, PHYSICAL EDUCATION, AND RECREATION 1201 Sixteenth St., N.W., Washington, D.0 20036 SPORTS ARTICLES REPRINT SERIES yam- cZ-4Selected Pfu. wEON 1 0' .. .. BY MICRO Lt. I FicHE ONLY .4 AT f' tiv Gymnastics ! ON`)Pf PA. ; - f ;PR, E,, - Articles f L," 'f uf T'f Pf T Tills collection of articles from 1963-1972 DGWS Gymnastics Guidesis the latest in AAIIPR's Sports Articles Reprint Series, a special project of the Publications Area Division for Girls and Women's Sports. This is the first edition of Selected Gymnastics Articles. Of HEALTH, U S DEPARTMENT EDUCATIO% WELF ARE NATIONAL INSTITUTEOf EDUCATIONHAS BEEN R E PRO THIS DOCUMENT r ROM OUCE0 EXACTLYAS RECEIVED TH PERSON ORORGANiZATION AiE m& IT POINTS Or VIEW OR OPINIONS NECESSARILY REPRL CAROLYN 0. BOWERS, Editor STATED DO NOT INSTITUTE Of T SENTOEI ICLAL NATIONAL Bowling Green, Ohio EDUCATION POSIT iONOR POLICY Copyright © 1971 by the Division for Girls and Women's Sports of the American Association for Health, Physical Education, and Recreation Library of Congress Catalog Card Ad. 78-1 75621 Published by the AMERICAN ASSOCIATION FOR HEALTH, PHYSICAL EDUCATION, AND RECREATION A National Affiliate of the National Education Association 1201 Sixteenth St., N.W. Washington, D.C. 20036 CONTENTS Preface 5 Gymnastics in the Physical Education Program Scope of Gymnastics 6 Modern Gymnastics (1969 -71 Guide) Andrea Bodo Schmid 7 A Gymnastic Program for Elementary Schools (1967-69-71 Guides) Betty Ann Meyer 11 Teaching Floor Exercise to Large Classes (1967-69 Guide) Jacqueline K. Uphues 23 Balance Beam (1962-65 Guide) Dorothy Martin 32 Introduction to Side llorse Vaulting (1963-6.5 Guide) Norma B. Zabka 46 Specialized Skills The Back Handspring (1963-65 Guide) Eric Hughes5I A Trilogy of Gymnastic Patterns (1967-69 Guide) Mildred Prchal 56 Developing a Layout in Vaulting (1965.67 Guide) Avis Tieber Kol liner 71 Theory Gymnastic's Basic Seven for Girls and Women ( 1 965-6 7 Guide) A. Bruce Frederick 74 Application of the Principles of Gymnastics (1967 -69 Guide) Carolyn Osborn Bowers 89 Conditioning and Discipline for Gymnastics (1967-79 Guide) Kitty Kieldsen 96 Competition Coaching Extramural Gymnastics(1967 -69 Guide) Andrea Bodo Schmid 103 Checklist for GymnasticCompetitions (1965-67 Guide) Jerry F. !lardy 108 Dual and Triangular Competition and Team Scoring Procedures(1969 -71 Guide) Kitty KjeldsenandSharon Weber 112 Interpretation of the FIG Rules for Women's Gymnastics(1972-74 Guide) Slraroti Weber115 Preface This is the first edition of Selected Gymnastio Articles. a collec- tion of the best articles in the DG WS Gymnastics Guides from 1963 to 1972, Included also are the current FIG rule interpretations from the 1972.1974 Gymnastics Guide. The articles have been edited to conform with the new rules and regulations from the Federation of International Gymnast ics. The articles in this edition are catagoriied according to gym- nastics for the physical education program. specialued skills. theory. and competition. They were selected for their usefulness as slim% n by a survey conducted by the 1969-1972 Gymnastics Guide Com- mittee. The editor wishes to express appi eciation to this Committee for itshelp infinding what materials are most appropriate for students, teachers, and coaches. Carolyn Bowers rdirot PREFACE 5 Gymnastics in the Physical Education Program Scope of Gymnastics In view ol the fact that the termgymnastrcshas been subject to seveial different interpretations in regard to both the activity re- ferred to and the equipment used, the following outline has been prepared b) the Gymnastics Committee. This scope represents con- temporary thinking in gymnastics. 1. Apparatus 2. Hand Apparatus Balance beam Balls Buck Jump ropes Parallel bars Wands Uneven parallel bars Indian clubs Horizontal bar Hoops Ilorse Others. such as ribbons. Rings scarves, etc. Swedish box Trampoline 3. Free Movement Mini-tramp Mats Limbering or warm-up Climbing rte. exercises Climbing rope Conditioning Ladder Dance movements Low parallel bars Rhythmic movements. Stall bars calisthenics. and/or exercises Beat board Reuther board 4. Stunts and Tumbling Springboard E. Floor Exercise 6. Modern Gymnastics* Note.The following events comprise the Federation of International Gymnastics (FIG) all-around program: Balance beam Uneven parallel bars Ilorse valuting Floor exercise *Modern Gymnastics: Governed by l'IG with a separate set of rules Mod ern gymnastics is defined as free movement executed with hand apparatus and may be performed individually or in a team drill. 6 SELECTED GYMNASTICS ARTICLES Modern Gymnastics ANDREA BODO SCHMID San Francisco State College San Francisco, California History Modern gymnastics grew from rhythmic gymnastics. The first impetus to the development of this new women's sport was the elimination of team competition in rhythmic gymnastics after the 1956 Olympic Games. Berthe Villancher of France, Valeri Nagy Ilerpich of Hungary, and other international leaders still felt that rhythmic gymnastics events were very important. Efforts were made to develop rhythmic gymnastics into a competitive sport. The first test of this new competitive sport was the first World's Champion- ship,held in 1963 in Budapest, Hungary. The second World's Championship was conducted in1965 in Prague, Czechoslovakia. This championship meet was planned under the direction of the Federation of International Gymnastics (FIG), the world governing body for the sport of gymnastics. For unification of opinions and ideas as to the evaluations of the routines, an international judges clinicwascalled by the FIG three months before thesec- ond World's Championship. The FIG Committee of Women at this meeting set the direction of this new sport: "Modern gymnastics is neither ballet nor modern dance, it should develop its own style- - itis asport of natural body movement.- The second World's Championship in modern gymnastics was a competition of individ- uals. Thirty-five contestants from 12 countries participated. The third World's Championship was held in Copenhagen, Denmark, in November 1967. Thirty-nine competitors from 14 countries partici- pated. Team competition was added as a separate event for the first time. The individual and team competition is separate: an individual may enter either in individual or team competition or in both. This new sport has many guidelines yet to be established; there- fore, the FIG established a separate section for modern gymnastics. In Prague,in September 1968, the FIG Committee of Modern Gymnastics conducted a one-week international Judges clinic in order to clarify difficulty of exercise and elements for composition, and to give direction for the future development of the sport. The fourth World's Championship was held in Sofia. Bulgaria in 1969.* *Information was gained through personal letters with FIG technical com- mittee member Valeri Nagy Ilerpich of Aungary. MODERN GYMNASTICS 7 Rules Modern gymnastics includes compulsory and optional exercise with hand apparatus and alsofree floor routines without hand apparatus. All exercises are judged on a 10-point s ale, by tenths of a point, distributed as follows: 3 points for difficu:ty 2 points for combination and technical value 5 points for execution and general impression. The gymnast performs her exercise in an area of 12 x 12 meters (39 1/3 x 39 l/3 feet). She iS expected to use the complete area. The exercise is executed with musical accompaniment and must corres- pond to the rhythm and mood .)f the music. The gymnast
Recommended publications
  • Shoulder Attack
    Grab & Go Workouts Presented by the Fitness Centers Created by: Natalie Horton Name of Workout: Shoulder Attack Primary Target Area: Shoulders Approximate Time: ~ 45 minutes to an hour Skill Level: Intermediate Warm-up: 5 – 10 minutes on any cardio machine, with 2 sets of 10 reps of banded front pulls and banded pull apart Exercise Routine Exercise Sets Reps Rest Notes Super set: No rest between exercises, rest after • External rotations 3 12 1 min completing both. • Half Arnolds 3 12 See diagram. Seated Overhead Press 4 10-12 45 sec – DB start at shoulder height, palms 1 min facing forward. Underhand Grip Front 3 12 45 sec – See diagram. Raises 1 min Lateral/Front Raises 3 40 45 sec – Hold one arm lateral in a static 1 min position while doing 10 front raises, repeat for other arm. Hold one arm front in a static position while doing 10 lateral raises, repeat for other arm. Single Arm Upright Row 3 12 (each 45 sec – See diagram. arm) 1 min Plate Front Raises 3 12 45 sec – Have feet slightly apart. 1 min Bus Drivers 3 10 (each 45 sec – See diagram. Rotate slowly. way) 1 min Cool Down: 5 minutes of walking (on incline), followed by upper arm stretching. Additional Notes: Feel free to change the reps/rest to what works best for you if it is too easy or to hard. Also have fun with it! Questions or Comments? Please e-mail [email protected] Sample Diagrams Banded Face Pulls Banded Pull Apart Underhand Grip Front Raise Bus Drivers External Rotations Half Arnolds Single Arm Upright Row .
    [Show full text]
  • Manual Resistance Exercises
    MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high.
    [Show full text]
  • Strength Training with Floor Exercises
    DIVISION OF AGRICULTURE RESEARCH & EXTENSION Family and Consumer Sciences University of Arkansas System FSFCS25 Hit the Floor: Strength Training With Floor Exercises Lisa Washburn, DrPH Strengthening exercises are an Assistant Professor ­ important part of any well-rounded Health fitness routine. Experts recommend strength training at least twice weekly with exercises targeting all LaVona Traywick, Ph.D. major muscle groups. Once a regular Associate Professor - strength training routine is estab- Gerontology lished, there is a tendency to perform the same exercises week after week. Jessica Vincent To continue making fitness gains, Types of Mats muscles need to be challenged with County Extension Agent - Exercise mats may be made of different exercises, increased inten- foam, latex, rubber or PVC. Mats are Family and Consumer sity or both. Whether you are new to also made from bamboo, cotton, hemp Sciences strength training or a seasoned exer­ and jute. There are small but impor­ ciser, adding floor exercises to your tant differences between yoga mats, routine can increase the effectiveness Lauren Copeland Pilates mats and general exercise of your workouts. Program Technician - mats. Choose a mat based on your Health Floor exercises require little individual needs and preferences. equipment and can be performed 1 • Yoga – Most yoga mats are ⁄8 inch nearly anywhere. Basic equipment is 1 thick. Thinner mats ( ⁄16 inch) are an exercise mat. Dumbbells and a lightweight and used for travel. chair are also used in the exercises 1 Thicker mats ( ⁄4 inch) are also included in the Hit the Floor routine. available, but the extra cushion ­ ing of a thicker mat can make Selecting an Exercise Mat balancing poses more difficult.
    [Show full text]
  • 12-Week Home Workout Program
    12-WEEK HOME WORKOUT PROGRAM NOELLE TARR COPYRIGHT The entire contents of Coconuts and Kettlebells: 12-Week Home Workout Program and the technology underlying, including but not limited to text, graphics, images, audio files, videos, digital downloads, data compilation, or code is copyrighted as a collective work under the United States and other copyright laws, and is the property of Coconuts & Kettlebells, LLC and is protected by copyright and other intellectual property or proprietary rights. This fitness plan may not be copied, distributed, republished, uploaded, posted, or transmitted in any way without the prior written consent of Noelle Tarr of Coconuts & Kettlebells, LLC. All contents are: Copyright © 2020 Coconuts & Kettlebells, LLC. All rights reserved. 12-WEEK HOME WORKOUT PROGRAM 2 BEFORE YOU START All information, material, and content found in Coconuts and Kettlebells: 12-Week Home Workout Program is strictly informational. It is general information that may not apply to you as an individual, and it is not intended to serve as a substitute for your own primary care provider, physician, specialist, nurse practitioner, or other applicable medical professional’s recommendations, care or advice. Any and all medical care provided to you in connection with any medical or health-related diagnosis should be administered by your own primary care provider, physician, specialist, nurse practitioner, or other applicable medical professional. Accessing this program, reading the material contained in this program, or otherwise using the program does not create, nor is it intended to create a physician-patient relationship. You further agree that you shall not make any medical or health-related decision based in whole or in part on anything contained in this program.
    [Show full text]
  • Strength Training Program
    Muscular strength & endurance Muscular strength is how much weight you can lift at one Warm up time. Muscular endurance is how many times you can lift a certain amount of weight. Resistance training (also referred to Before you do resistance as weight training or strength training) helps increase exercises, you will want muscular strength and endurance. to warm your muscles up with 5-10 minutes of low intensity activity such as Resistance training tips walking or marching in • Perform exercises for each of the major muscle groups: legs, place. back, chest, shoulders, arms and abdomen. • Perform one set of each exercise to the point where you feel your Disclaimer: These exercises and muscles are fatigued, while maintaining proper form. recommendations are for apparently healthy individuals. • Exercise each muscle group 2 to 3 nonconsecutive days per week It is always best to discuss your if possible. new activity plans with your • Use good form. Using good form is as important as the amount doctor who may have some of weight you use! additional advice for you. • Allow enough time between exercises to perform the next Men older than 40 years and exercise in proper form. women older than 50 years who • Perform both the lifting and lowering portion of the resistance plan a vigorous program or who exercises in a controlled manner. have either chronic disease or risk • Maintain a normal breathing pattern; breath-holding can cause factors for chronic disease should excessive increase in blood pressure. Breathe out during the lifting consult their physician to design a phase; breath in during the lowering phase.
    [Show full text]
  • 30 Day KICKSTART
    Dis www.MarissaRoyFitness.com 1 INTRODUCTION Thank you so much for downloading my program! These next 30 days are going to be a great journey, a learning experience, a mental and physical challenge, and most of all, will start your path to your best, healthiest and happiest self! You are going to have SO much fun, and make healthy lifestyle changes along the way! Here are some reminders, tips and tricks that will help you to get the MOST results out of this journey: 1. EVERY WORKOUT IS ON YOUTUBE: The YouTube video series that goes along with this training program will show you how to do every exercise properly, safely and effectively, and will not only give you workout advice, but also daily nutritional, cardio and supplementation tips. You should be “Subscribed” to my YouTube channel and be watching each video the day before its respective workout. There is going to be a separate video for every single workout in this program, demonstrating proper form, technique and intensity, to watch the day before your scheduled workout. A calendar is provided for you in this document so you know when each video is being uploaded, and when to train each day of the program! 2. EXPERIENCE LEVEL: This program is INTENSE!!! Does this mean that if you’re a beginner, you shouldn’t do it? NO! ALL experience levels can follow this program. The 2 ideal situation for anyone who does this plan is to hit all the workouts for 100% adherence, but if you’re feeling overwhelmed or are new to lifting, here’s what I recommend: i.
    [Show full text]
  • Nfl Europe League Weightlifting & Conditioning Plan 2005
    NNFFLL EEUURROOPPEE LLEEAAGGUUEE WWEIGHTLIFTING && CCONDITIONING PP LAN 22000055 1 GENERAL INFORMATION This file was created to minimize your time spent, and to maximize your effort involved in this program. This Weight- and Conditioning Program includes aspects of all parts of your physical preparation to become a better football player and remain healthy throughout your career. You will find detailed information about nutrition, proper techniques, conditioning drills, position specific drills and much more in order to give you the needed background to reach your goals as an athlete. As you get a feeling for the setup of this program, you will see that within your strength- schedule are links to the needed descriptions of certain lifts and drills. You should look through these prior to starting you workout week in order to make sure you are fully aware of the needed techniques for the upcoming week. The first 19 Weeks are separated into a Rookie- and a Veteran-Workout. Your assigned Coach will let you know which Workout is assigned to you. From week 20 on until the Season starts, the workout groups change. From then on the groups will be separated by the following positions: Strength Line = OL/DL/ILB Skill = WR/DB/RB/TE/OLB QB´s = QB Kicker = K/P Conditioning (only certain drills) Skill = WR/DB/RB/QB Mid = LB/TE/FB/K/P Big = OL/DL Please contact your assigned coach for further questions concerning the weight- and conditioning manual. Always remember: “YOU DON´T HAVE TO BE GREAT TO GET STARTED, BUT YOU HAVE TO GET STARTED TO BE GREAT!” NNFFLL EEUROPE LLEAGUE 22000055 WWEIGHTLIFTING && CCONDITIONING HHAND BBOOK NUTRITION …………….……………………………………………...3 CORE STRENGTH ……………………………………………………15 STRENGTH & POWER EXCERSIZES …………………………………18 SPRINT TECHNIQUE ………………………………………………39 SPEED AGILITY & CONDITIONING …………………………………44 SKILL DEVELOPMENT .
    [Show full text]
  • Uplift-Shape.Pdf
    Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition.
    [Show full text]
  • Resistance Training Exercises with Light Equipment Single Leg Step-Up
    Resistance Training Exercises with Light Equipment The exercises on the following pages are labeled entry level, fitness level and enhancement level. Refer to the Progression section in the Program Design chapter for an explanation on each term. Lower Body Exercises Purpose/Benefits: To develop leg strength, speed and endurance needed to meet the demands of challenging terrain (indoor and outdoor cycling). Unilateral work develops balance, coordination and stability, which are essential for out of saddle techniques. This type of approach also identifies deficits that should be addressed through resistance training. Single Leg Step-Up - entry level Major muscle groups targeted: Quadriceps, hamstrings and gluteals Equipment: dumbbells, step 1. Choose appropriately weighted dumbbells for overload to the working muscles of the lower body. Hold a dumbbell in each hand, with arms at your sides. 2. Stand facing the step and place one foot on top, in the center of the step. 3. Align hips directly under the shoulders; keep the chest lifted and engage all core muscle groups for stabilization and balance. 4. Lift up to stand on your lead leg while focusing on an intense gluteal contraction. 5. As complete hip and knee extension is reached, a peak bilateral (both sides) gluteal contraction should be performed. 6. Lower the foot back to the floor using a slow, controlled movement, keeping the gluteals contracted. Keep the chest lifted and abdominals engaged. 7. Repeat on the other side and alternate to the desired number of repetitions. Front Lunges - fitness level Major muscle groups targeted: Quadriceps, hamstrings and gluteals Equipment: weighted bar or dumbbells 1.
    [Show full text]
  • Perform Each Exercise Seven Reps Per Leg/Side/Exercise: 1
    WORKOUT PROGRAM 7TH HEAVEN PREP SERIES Perform each exercise seven reps per leg/side/exercise: 1. Quadruped Fire Hydrant 2. Quadruped Hip Extension 3. Bodyweight Squat 4. T-Push Up 2 Extension 5. Forward Lunge 6. Groiner 2 T-Rotation 7. Toe Grab 2 Sumo Squat HIP, GLUTE, HAMSTRING PREP MOBILITY SERIES • Eagles • Scorpions • Hip Thrusts & Frog Thrusts • Clamshells • Dirty Dogs/Fire Hydrants • Hip Over/Unders SHOULDER PREP MOBILITY SERIES PHYSICAL • Wall/Doorframe Isolated Pectoral Contraction Relaxation Mobility • Isometric Rotation & Abduction • Band Archers • Band External/Internal Rotation • Band Front Raise • Band SA Crossbody Flies • Band Pulldowns • Band/Wall Scapular Protraction/Retraction DYNAMIC WARM-UP (10-15 MINUTES) Use ANY pattern below, using these steps: 1. 20-meter same exercise / Jog back to ‘start’ after each exercise 2. 20-meter zigzag pattern, 20-meter square – use objects to make 5-meter square 3. Make up your own using space available DYNAMIC EXERCISES (PICK 8) Forward Jog Backward Butt Kick Walking Lunge Inchworms Backward Jog Lateral Crossover Lunge with Rotation Reverse Walking Lunge High Knees Lateral Shuffle Side Lunge Walk Crossover Lunge Butt Kicks Carioca Lat. Over/Under Walk Lateral Bounds After Dynamic, perform five exercises from each of the Active Movement & Isolated sections below: Active Movement Drills • Toe Flicks (low knee skipping) • Heel Flicks (low knee skipping on heels) • Hip Rolls (forward & backward) • Skipping (forward & backward) • Lateral Skip Shuffle • A-Runs (high knee with toe kick out
    [Show full text]
  • Selecttech® BD1090 Dumbbells
    SelectTech® BD1090 Dumbbells Owner’s Manual Introduction Congratulations on the your purchase of the Bowflex® SelectTech® Dumbbell set. This innovative dumbbell is a versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 10 lbs (4.5 kg) and going all the way up to 90 lbs (40.8 kg). In order to utilize this product to its fullest extent, it is critical that you read and fully understand this owner’s manual prior to using the SelectTech® dumbbell. To validate warranty support, keep the original proof of purchase and record the following information: Serial Number ___________________________ Serial Number __________________________ Date of Purchase ____________________ To register your product warranty, go to: www.bowflex.com/register or call 1 (800) 605–3369. If you have questions or problems with your product, please call 1 (800) 605–3369 Or go to: www.bowflex.com Table of Contents Important Safety Instructions............................... 3 Arm Exercises ......................................................... 22 Safety Warning Labels and Serial Number ............ 3 Standing curls ............................................................. 22 Concentration curls .................................................... 22 Product Specifications ..................................................... 4 Incline bench curls ..................................................... 23 Scott curls - standing concentration
    [Show full text]
  • EXERCISE DESCRIPTIONS 2015.Docx
    EXERCISE DESCRIPTIONS HANG CLEAN Starting Position: Place hands in an overhead grip slightly wider than shoulder width. Align the feet under the armpits. At the top, slightly bend the knees and tilt the pelvis so the rear end is extended. Movement. This is a simultaneous movement of extending the ankles, knees, and hips and shrugging the shoulders forcefully upward as high as possible. Initiate bar movement with arms locked. Arms should break out to side – not in front. Shoot elbows under the bar, drop the hips (bend knees) and stabilize weight in catch position across top of shoulders. Stand up and execute next rep. SQUAT Starting Position: Position the bar on the trapezius muscles. Adjust hands comfortably, wider than shoulder width. Lift the bar off the rack and take one step back. Position your feet wider than shoulder width and flare the toes out slightly. Legs should be wide enough to allow squat at a proper depth but not too wide so that the knees come inward when squatting. Movement: Keep heels flat on the floor, chest out and chin up. Begin the descent by flexing at the hips, sticking the rear end out slightly and bending at the knees. Keep the head up and chest out throughout the movement, Squat until the thighs are parallel to the floor. Do not bounce in the bottom. Rise from the bottom position forcefully but under control. Imagine pushing the heels through the floor. The shoulders must rise before the hips so that the body stays in the correct position. The back should be flat but angled forward slightly.
    [Show full text]