Candidate No: 12
Candidate Name : Norman Chia
Centre Name : Geylang Methodist School (Sec)
Centre No : 7005
Participant: Aidan Mar (Candidate 13)
Task Instructions
1. Identify the important skills / techniques needed.
The importants skills / techniques needed for weight training are good form and techniques because good form ensures appropriate muscle growth while doing the activity while wrong techniques may lead to long or short term injuries that will do a huge impact to your body in the future. Injuries such as sprains, strains, fractures and some other excruciating pain that may affect your progress in doing weight training. Breathing technique is also required as effective and efficient breathing allow you to maximize your performance and training. When lifting weights , putting your weight down timing have to be slow so you can train your resistance against heavy weights and it also help to train.
2. List in detail : the strengths and the weaknesses of the participants.
Dead Lift:
Strengths : Good starting position and he control his breathing well, he inhale when he is going up and exhale when he goes down.
Weaknesses : When he starting to do a lift, he does not have any explosive when he is lifting it up and he uses his arms to lift the weight. The timing he uses to drop the weight is inconsistent, sometime he immediately drop the weight while sometime he down slowly, and when he put the weight on the floor , he bend his arm.
Barbell Back Squat:
Strength – Good starting position. His breathing technique is flawless, he inhale when he is going up and exhale when he is squatting.
Weakness – he uses his toe to help himself to stand , he does not have much explosive when his rising up.
Barbell Upright Row:
Strength – Good form and explosive, he pull the barbell up slightly below his chin . When he let his weight down, he straighten his arm. He control his breathing well, breathing out when he is going down , breathing in when he is going up .
Weaknesses – He let go of the weights too fast. This does not train his resistance just like his dead lift.
Dumb Bell Neutral Grip:
Strength – Good form and explosive. He is able to control the dumb bell at 2 of his hand . He control his breathing well, he inhale when he push the dumb bell up and exhale when he pull it down.
Weaknesses – When pull the dumb bell down, he did not pull it down to his chest, he pull it down to his stomach.
3. Suggest ways in which the weaknesses might be improved or corrected.
Dead Lift – Aidan should not use his arm to lift the weight , he should stand up with more explosive and when he is going to make the weight down , he should not sit down too fast or too slow, his timing should all be perfect, he should take 3 second to put the weight down. And when he is doing , he should not even bend his arm.
Barbell Back Squat – Aidan need to have more explosive when he is standing up and he should not use his toe to push him up, instead he should use his heel to push himself up.
Barbell Upright Row – Aidan just need to put the weight down slower to train his resistance
Dumb Bell Neutral Grip – He should pull the dumb bell straight down to his chest.
4. Discuss with the participant your findings and record his views / reactions.
After discussing with Aidan about his strength and weakness , he said that he agreed with what I said and he would improve . He say he want us to help him to train himself by taking videos of how he does and wants us to teach him how can he improve further. He vow to himself that he will improve and do a better than what he did in the video we observed.
The Fitness Saint 