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 This Package Includes:
 •   Training Program Outline.
 •   Canadian Forces Standardized Sit-Up Protocol.
 •   Core Strength Training Program.
 •   Stretching Guide.
 •   Training Log.
           CFB/ASU SHILO
    Fitness Department Contact List

•    To book a test call Fitness Coordinator:
Ginger Lamoureux ……………………………….. 3899
•    For questions regarding this program call Fitness Instructors:
Ferran Cardinal…………………………………… 3653
Melissa Griffiths…………………………………… 3831
•    For questions regarding the Get Fit program call Exercise Specialist:
Janelle Boyd……………………………………….. 3866

To obtain a personalized program based on your test results go to
                                    TRAINING OUTLINE
 •     Always start with a warm-up. Do 5–7 minutes of light aerobic activity followed by 3-5
       minutes of dynamic and static stretching
 •     Train 3 days a week, minimum.
 •     Allow 1-2 minutes of rest between sets. Do not rest for more than this or you will lose the
       stimulating effect on your muscle systems.
 •     Start your core training with 2-3 sets of as many full sit-ups as you can do using proper form.
 •     The number of repetitions you perform in a set is critical to your training. You will need to
       focus on training muscle endurance to increase your repetitions.
 •     Every exercise should be performed correctly for the whole duration of your workout. You
       may have to lower the progression, or number of repetitions in a set, but do not continue
       with improper form.

                                    SIT-UP PROTOCOL
 •    Lie flat on your back with your knees bent at a 90 degree angle.
 •    Your feet should stay flat on the floor, about 30 cm apart.
 •    Have a partner hold your feet or hook them under a low object to anchor your lower body.
 •    You must keep your elbows pointed forward and your hands cupped behind your ears for
      the duration of your repetitions. Do not flap your arms.
 •    Keep your back flat against the mat and sit up bringing the tips of your elbows to the top of
      your knees. Lower back down so that your shoulder blades touch the mat. Do not lift your
      hips off the mat
 •    Continuously perform as many sit-ups as you can in 60 sec.

                                CORE TRAINING PROGRAM
SIT-UPS: Use proper sit-up protocol when performing any of the following progressions. To
improve your full sit-ups you must specifically train the correct range of motion. It is important to
allow your muscles to adapt to the specific demands imposed on them. Because this is a timed test
you should always perform your full sit-ups as quickly as possible. Remember to keep all the
repetitions continuous.
•    Full Sit-Up: Assume correct sit-up position, make sure your feet are anchored. Properly per-
     form as may full sit ups as you can, as quickly as possible. Immediately follow with full sit-
     ups on a stability ball.
•    Stability Ball Full Sit-Up: Sit on a stability ball. Curl your back over the ball by slowly rolling
     it backwards. Completely lengthen your torso and then contract your abs to bring your body
     back up to a seated position. Plant your feet against a wall for extra support.

RESISTED SIT-UPS: To build muscular endurance and increase your repetitions your muscles must
perform at a higher level than normal. To achieve this you must progressively increase the demands
placed on your abs. Overload the muscle by adding a medicine ball to some of your exercises.
•    Medicine Ball Sit-Up: Try performing your full sit-ups with a medicine ball. Extend the ball
     over your head, keeping your arms straight bring it straight out in front of you as you sit up.
     To lower the progression hug the ball to your chest.
CRUNCHES: These exercises will directly target your abdominal muscles. Your abs are one of the
key muscles used in a full sit-up. Add a medicine ball to increase the resistance.
•    Floor Crunch: Lie with your back flat on the ground. Contract your abs and curl your upper
     torso so that your shoulders come off of the floor (not your back), hold for a few seconds and
     then slowly lower back down. To add resistance hold a medicine ball extended over your head
     or to your chest. To add resistance without a medicine ball extend your arms behind your head,
     clasp your hands and gently squeeze your arms on the sides of your head. To lower the
     progression place your hands at the side of your head or on your thighs.
•    Stability Ball Crunch: Position yourself with a stability ball beneath your low back. Lean back
     until your hips and shoulders are in line, contract your abs to bring your torso up to a 45 degree
     angle. Plant your feet against a wall if you need extra support.
•    Reverse Crunch: Lie flat on the floor. Cross your ankles and extend your legs up in the air,
     straight or bent at the knees. Contract your abs and lift your lower back off the floor, driving
     your legs up. Bring your hips back down to the mat in a slow controlled motion.

SUPERMAN- These exercises will strengthen your lower back muscles, which will help you to
safely and effectively lift and lower your upper body during a full sit-up.
•     Alternating: Lie flat on your stomach with your abs contracted. Lift your right arm and left leg
      off of the mat at the same time. Keep your back contracted and hold for a few seconds, repeat
      with alternate limbs.
•     Consecutive: Lie flat on your stomach with your abs contracted. Lift both your arms and legs
      off of the mat at the same time. Keep your back contracted and hold the position for a few
      seconds. To lower the progression try lifting just your upper or lower limbs.
•     On a Bosu Ball: Lie with a bosu positioned underneath your abdomen, allow your body to curl
      down over the ball (your arms and legs touching the floor). Contract your low back and lift
      your upper and lower body up. Balance for a few seconds and release. To lower the
      progression lift only your upper body or lower body, keeping some contact with the floor.

FRONT SUPPORT- Keep your neck, shoulders, hips and feet in a straight line. Contract your core
and maintain proper alignment, avoid letting your back arch or sag.
•   Static (no movement required): Place your hands or forearms on floor under your shoulders.
    Extend your legs directly behind you, and curl your toes under so that some of your body
    weight is on the balls of your feet. Activate the muscles in your upper body, core and lower
    body to stabilize yourself. Use muscular endurance to keep your body suspended off the floor.
    Hold this position properly, for as long as you can (aim for 30-60 sec per rep).

*Stretch: After every workout take the time to stretch out your muscles. Do each stretch 1-2 times,
holding each for 15-30 seconds. Don’t over stretch, take the stretch to where you feel mild
discomfort, but no pain.
 Abs– Lie on your stomach with your forearms next to your torso. Press your forearms into the
       ground, pull your tailbone down and arch your back to lengthen you abs.
 Mid Back– Kneel down and sit back on your heels, straighten your arms so your hands are on the
       floor in front of you. Reach forward and lengthen your back muscles.
 Lower Back – Lie on your back, bend your knees and hug them into your chest.

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