Cutting Edge Fitness - Trainer Tutorial

Standard Exercise Machine Procedure

This page describes the standard exercise procedure for all machines. Special considerations for a specific machine are described on a separate page for each machine.

Standard Steps

1. Introduce the exercise.
2. Set up the exercise.
3. Begin the exercise.
4. Provide cues.
5. Perform the failure procedure.
6. Finish the exercise.

Each step is described in more detail, below.

Step 1: Introduce the exercise.

For an experienced client this can be as simple as saying something like: "Now we're going to work the lats with the Compound Rowing machine."

For a newer client, more explanation is needed, but not much. Just point to the muscles being targeted on your own body, and imitate the basic movement pattern if necessary. Do not take the time to actually demonstrate how the machine is used - that takes too long.

Step 2: Set up the exercise.

Set up the machine and position the client. These are the steps you generally follow, but there are always exceptions, so see the machine-specific pages for initial client setup instructions for that machine.

1. Set the weight pin.
• Referring to the log, set the weight pin first. Otherwise, for some machines you may find yourself reaching awkwardly over the client to set the pin.
• Tell the client the weight being used, especially if it's changed since the last time the exercise was performed or is being lowered because the targeted or supporting muscles for this exercise may have been pre-exhausted by a previous exercise. The client should note be surprised by a change in the weight.
2. Adjust the machine.
• Referring to the log, make any adjustments necessary to accommodate the client: seat position, footrest position, etc.
• See the separate description of each machine for specific adjustments. Note that some of the adjustments are tricky - a seat or footrest might bind if pressure is applied at the wrong angle, or a part may come slamming down if not properly supported when a pin is removed. Before working with clients, be sure to practice all machine adjustments, so that you can do this in a smooth and professional manner.
3. Position the client.
   • Position the client on the machine - make sure their head, back, hips, etc. are all positioned properly.
   • If the machine has belts, be sure that the belts are used and snug.
   • If the client has had any positioning issues with the machine previously (tilted head, arching back, whatever), now may be a good time to provide general posture cues - "Keep you head back against the headrest," for example.

Step 3: Begin the exercise.

1. Reset the timer and note if the client has had a full minute of rest between machines. Some clients rush from one exercise to the next. If their heart rate or breathing has not recovered sufficiently from the last exercise, it may be difficult or impossible to work the targeted muscles for this exercise to failure.
2. Take up a position appropriate for monitoring the exercise. Ideally, you want to be able to see the targeted muscle area, the movement being performed, and the weight stack. Secondarily, you want to be in a position where you will not have to travel too far to provide additional trainer resistance for that particular machine.
3. Perform the standard countdown: 3, 2, 1, begin, 1, 2, 3....
   * Remember to start the timer as you say begin.

Step 4: Provide cues.

A caution regarding cues: There are many, many cues - especially corrective cues - that can be provided for all exercises, but once the exercise begins, keep cues to a minimum. We want to start each exercise with good posture and movement quality, but as the client approaches failure, only cue the client to correct those errors that might lead to injury, or that unload the targeted muscles. Too many cues are distracting and will cause the client's concentration to fail before the targeted muscles. For example, when doing a leg extension, the client may be moving too slowly, tilting the head, arching the back and rotating one leg externally - all at once - especially as they near failure. If you tell the client to correct all of those things, the client's concentration will fail - they will be thinking about body parts other than the targeted muscles, and they will stop the exercise before the targeted muscles have failed. So choose you cues wisely. Remember the primary objective is reaching failure of the targeted muscles, not perfect form.

Cues fall into several general categories, and each category is described separately.

• Standard Super Slow Protocol Cues
• Standard correction cues
• Exercise-specific cues (there is a separate page for each exercise, see the exercise directory)

Standard Super Slow Protocol cues

Note: For a new client, be sure to describe the super slow protocol before starting the first exercise. See the Super Slow Exercise Protocol topic.

1. Always begin an exercise the same way:
   3, 2, 1, begin, 1, 2, 3... (and remember to start the timer on begin)
2. Optionally substitute the word halfway for the number 5. This is useful for exercises requiring a relatively large range of motion. And always substitute the word turn for ten:
   begin, 1, 2, 3, 4, halfway, 6, 7, 8, 9, turn, 1, 2, 3...
3. Substitute the word faster or slower for a count, as necessary.
4. Do not expect the client to conform perfectly to your count or your stopwatch. If they go over by a 2 seconds, do not begin the next phase at 3 (or whatever your watch says), but rather restart the count and perhaps cue the client: "faster."
5. Except maybe for a new client, do not count the cadence for the entire exercise.
6. Be quiet when the client is moving well, and provide only the occasion technique correction.
7. More experienced clients may prefer that you remain silent (so they can concentrate better), and others may want you to cue them as they approach every turn, or at the turn only. When working with an experienced client for the first time, you should ask about this.
8. Some clients may want to chat - your response to chatting should be a gentle: Focus.
9. If the client closes their eyes, you will need to pay particular attention to the turns.
10. There are a few exceptions to the "10-count rule" where very large or relatively small ranges of movement are involved. For example, for the Lat Pullover machine (Pul), experienced clients should take up to 13 seconds to complete the positive (pulling down) phase of the exercise, but only 10 for the negative phase. And for the Triceps Rope (Trope), only 7 or 8 seconds for both phases. (Exceptions are described in the individual machine descriptions.).

Standard Correction Cues

Some of the correction cues below have an extended explanation, which is intended as background information. The client does not need a long explanation, just the shortest cue possible to make the correction.

Step 5: Perform the failure procedure.

The last 10 seconds before total failure are critical, and on many machines the trainer will apply additional resistance - pressure on a machine part or the weights, pushing the weights back onto the stack. The goal is to apply sufficient pressure such that the client is unable to move the weight. In most cases, additional resistance is applied at the point of maximum flexion. See the separate instructions for each machine for a detailed description of the failure procedure for that machine. For most machines, you will provide "hands on" resistance, but for some machines you just tell the client to stop and hold in a certain position.

1. Be sure to provide positive encouragement at this point, and avoid corrective cues unless there is some imminent danger.
2. Always count up to 10 for the final resistance time (not down), and optionally use the word stop or done for the number 10. Get the client used to the discomfort and concentration required for pushing beyond the "first failure" point for a full 10 seconds.
3. Some general rules of good form apply when providing trainer resistance.
   • Be aware of the weight being used, especially if you may need to control it at the end. Never position yourself such that you will be caught between a machine part and the weight stack when the client lets go.
   • Be aware of the strength of the client - you may be surprised at how much force they can apply in spite of nearing failure - they can almost always summon one last burst of energy - maybe recruiting muscles from elsewhere in the body. Ideally, they don't involve secondary muscles - but a burst of extra energy from the client's core or legs can send you flying if you are unprepared.
   • For the machine being used, be sure to position yourself for the exercise so that you can put down your clipboard and timer safely, and move to the resistance position easily.
   • Put down your clipboard and timer (and anything else you might be holding), in an out-of-the way location, where you, or somebody else in the room, will not step on it.
   • Be sure to apply resistance in the negative direction and instruct the client to apply force in the positive direction.
4. Practice! This is the most crucial part of the exercise, and messing it up can be a big disappointment for an experienced client, and may leave a new client not understanding what complete muscle failure means. Because the trainer's positioning and bracing are slightly different for each machine, be sure to practice each failure procedure with another trainer or a suitable test partner before training clients.

Step 6: Finish the exercise.

1. At total failure, the client's safety has top priority. So if necessary, assist the client in lowering or getting free of the weights. For most machines, simply letting go of the handles may make a lot of noise, but will not cause the client any harm. But caution is always advised, and absolutely necessary for several machines:
• The Lat Pullover machine (Pul) can injure the shoulders of a client who loses control of the weight at failure and cannot get his arms free of the pullover bar elbow rests. At failure, the trainer must step on the release bar at the front of the machine to disengage the pullover bar from the weight stack.
• The Compound Rowing machine (CR) can be dangerous to elbow or shoulder joints if the client does not let go of the handles at failure. As the trainer, you should be providing (minimal) negative resistance during the failure procedure, but you must be ready to take control of the weight and tell the client to let go if they are "stuck" holding on at the end.
• The Pull Up (PU) machine, if dismounted improperly, can whack a client with the knee pad. Be positioned such that you can catch (or slow) the knee pad if the client releases it prematurely.
2. Stop the timer and update the workout log. If you have been providing additional resistance, your hands and your attention will be busy at the point of total failure. So you need to deduct an appropriate number of seconds from the elapsed time when you stop the timer. Be sure to record:
   • Total time for the exercise in minutes and seconds (e.g. 1:45)
• Additional seconds of effort at failure, and an indication that additional resistance was provided by the trainer (e.g. +10 ®)
• If a weight adjustment is needed for next time, enter the next weight and circle it. Discuss this with the client - asking how the exercise went - but depend on your own judgment for setting the weight for next time.

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