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Muscular Strength and Endurance (M.S.E) - Teaching Points Handout.

Posture cues should be included for all exercises; these are as follows:- Back straight- Abdominals engaged- Shoulders back and down- Head facing forward- Hips, knees and feet in alignment

Exercise Muscles worked Teaching Points Progressions and variationsSquat - Quadriceps

- Hamstrings- Gluteals

- Feet facing forward and a comfortable distance apart from each other

- Weight into heels and hips back

- Knees in line with ankles

- Knees no lower than 90 degrees

- Use arms out in front for support

- Sit lower (if not already at 90 degrees)

- Use hand weights (held by the side of the body

Lunge - Quadriceps- Hamstrings- Gluteals


- Step back with one leg

- Drop back knee lower (if not already at 90 degrees)

- Use hand weights (held by the side of the body

– lift back heel off the floor

- Front knee in line with front ankle

- Drop back knee so that both knees are at 90 degree angle

- Keep hips tucked under to keep tension on back thigh

Deadlift – used as a safe lifting technique before any other exercises are taught

- Quadriceps- Hamstrings- Gluteals- Erector Spinae


- Weight into heels and hips back

- Knees in line with ankles

- Keep weight close to the body

- Adopt a wider stance if required and lift the weights from inside of the thighs (this is recommended for individuals with less flexibility and ROM in their thighs)

Lying leg lifts - Abductors- Gluteals

- Lie on one side – ensuring that hips, knees and ankles are aligned

- Point top toe to ground to ensure hips are pushed forwards and stacked on top of each other

- Straighten the top leg to make the exercise harder

- Supporting arm straight or rest head in hand when on elbow

- Bend the knee- Avoid locking joints- Lift leg as high as

comfortable whilst keeping the hips pushed forwards

Glute Kickback - Gluteals - Body on all fours – knees under hips, hands under shoulders

- Raise one leg into air – keep knee bent at 90 degrees

- Flex foot to push heel up towards ceiling

- Back stays straight when pushing heel up

- Straighten the top leg to make the exercise harder

- Perform the exercise on the hands or elbows

Press up - Pectorals- Triceps- Anterior deltoid

- Body on all fours – knees under hips, hands one and half shoulder width apart

- Lower chest to floor – keep it in line with the hands

- Avoid locking the elbows

- Bring body weight forward into ¾ position or perform on toes for full version

Prone Flyes - Posterior deltoid - Body on all fours – knees under hips,

- Increase the weight being lifted

hands under shoulders- Raise one arm to

shoulder height, keeping elbow in line with shoulder joint

- Avoid locking elbow- Wrists straight

- Perform both arms together using the split stance (90/90 at knees)

- Exercise can be performed standing also in split stance

Shoulder press - Deltoids - Feet facing forward and a comfortable distance apart from each other

- Elbows up to 90 degrees in line with the shoulders

- Wrists straight, palms facing forward

- Raise arms overhead without the weights touching

- Avoid locking elbows


- Perform the exercise in a split stance for extra stability

Lateral raise - Deltoids - Feet facing forward and a comfortable distance apart from each other


- Perform the exercise in a split stance for

- Raise the arms to shoulder height


- Knuckles facing the ceiling - wrists straight

extra stability

Front raise - Anterior deltoid - Feet facing forward and a comfortable distance apart from each other

- Raise the arms to shoulder height


- Knuckles facing the ceiling - wrists straight



- Perform one arm a time

Upright row - Anterior deltoid- Trapezius


- Raise the elbows in line with the shoulders


- Wrists straight



Bicep curl - Biceps - Feet facing forward and a comfortable distance apart from each other




- Perform one arm at a

- Wrists straight- Raise hands up

towards chest – keep elbows tucked into the sides of the body

time

Tricep dips - Triceps - Sit on bottom, knees at 45 degrees and hands positioned close to the bottom

- Fingers facing forward- Lower upper body

backwards, bending at elbow

- Avoid locking elbows and keep them facing forward

- Lift bottom off floor with legs bent

- Straighten legs with bottom off the floor

Tricep kickbacks - Triceps - Into a kneeling position – 90 degree angle at both knees

- Lean forward- One arm extends

behind – keep elbow in line with shoulder

- Avoid locking elbow- Wrists straight- Only move below the

elbow


- Lean body further forward and lift arm higher behind the body

- Exercise can be performed standing also in split stance

Tricep overhead press - Triceps - Feet facing forward and a comfortable


distance apart from each other


- Wrists straight- One arm above head –

elbow close to the ear, lower weight backwards behind head

- Use the opposing arm to support the arm that is working

Abdominal curl - Rectus Abdominis - Lie on back – knees at 45 degree angle

- Hands on the knees- Raise shoulders off

floor – looking through the legs across the horizon

- Maintain a gap from chin to chest

- Curl only to approx 30 degrees (shoulder blades off floor only)

- Increase lever length by changing hand position:

1. Hands across chest

2. Hands to temples

3. Extend arms straight above head

- Support head in hands if neck aches during exercise (avoid pulling on the head and neck when lifting up)

Oblique curl - Internal and External Obliques

- Lie on back – knees at 45 degree angle

- Hands on the knees- Raise head and

- Increase lever length by changing hand position and placing hands on the temples –

shoulders and take one hand over towards the opposite knee

- Maintain a gap from chin to chest

take elbow and shoulder over to opposite knee

- Support head in hands if neck aches during exercise (avoid pulling on the head and neck when lifting up)

Dorsal raise/ back extension

- Erector Spinae - Lie on the front, body in contact with the floor

- Look directly down at the floor – head and neck stay in alignment

- Hands down by sides or resting on lower back

- Raise upper body – lifting as high as comfortable – keeping lower body in contact with the floor at all times

- Increase lever length by changing hand position:

1. Hands to temples

2. Extend arms straight overhead

Superman - Erector Spinae - Lie on the front, body in contact with the floor

- Look directly down at the floor – head and neck stay in alignment

- Raise opposite arm to

- Increase intensity by coming onto all fours - knees under hips, hands under shoulders

- Raise alternate legs only or alternate arms only to make the

leg- Keep hips in contact

with the floor and eyes looking down

- Avoid locking the joints

exercise easier

Plank - Muscles within the core section

- Lie on the front, body in alignment

- Knees in contact with the floor and at 45 degrees, raise the upper body off the floor

- Straight line from head down to the ankles – avoid arching the lower back

- Elbows positioned underneath the shoulders

- Hands are shoulder width apart

- Increase the lever length by straightening the legs and lifting the knees off the floor

- Perform the exercise on the elbows or on the hands

Side plank - Muscles within the core section and obliques

- Lie on one side, keeping the knees at 90 degrees

- Straight line from head down to the ankles – avoid arching the lower back

- Stack the hips on top of each other to avoid

- Increase the lever length by straightening the legs and lifting the knees off the floor

- Perform the exercise on the elbows or on the hands

rolling onto the back- Elbows positioned

underneath the shoulders

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