Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Chapter 2 Compendium of...

Chapter 2

Compendium of Resistance-Training Strategies

• Grip types for barbell (BB) or dumbbell (DB):– Pronated

– Supinated

– Alternating

– Neutral• DB only

• Normal grip– Shoulder-width distance of individual

– Differs according to individual’s size

• Narrow grip– Smaller than shoulder width

• Wide grip– Larger than shoulder width

Proper Breathing Technique

• Important for effective and safe resistance training

• Improper technique can cause discomfort, excessive heart rate, and blood pressure responses– May lead to cardiovascular event in individuals with

health issues

Proper Breathing Technique

• Exhaling during CON phase

• Inhaling during ECC phase

• Exhaling during exertion

• Not holding breath (Valsalva maneuver) throughout entire set– Except when weight intensity reaches 80 percent or

more of 1 RM

Exercise Equipment and Safety

• Examine equipment prior to use

• Check machines for:– Worn or missing pads

– Frayed or nicked cables

– Broken handles, weight pins, or clamps

• Do not use resistance tube showing areas of weakness

• Check DB to ensure:– Magnetic weights attached correctly

– Rack properly anchored

– Individual hooks not broken/cracked

– Weight plates face inward on bar and secured with lock collar

– Weight properly balanced

– Weight correct

• Check stability ball for:– Proper size

– Degree of inflation

Increase Resistance for Exercise Progression

• With machine, DB, or BB:– Add more weight

• With resistance tube:– Use thicker tube

– Combine two easier tubes

– Fold one easier tube to create intermediate level

Increase Resistance for Exercise Progression

• With stability ball:– Change position on ball

– Change angle of incline of torso to ground

Spotting

• Used during exercises where weight held above head or chest

• Spotter keeps individual safe by preventing equipment from falling on him/her

Spotting

• Performed in kneeling, standing, or sitting positions

• Assisting– Spotter helps individual through last few repetitions of

Selectorized and Plate-Loaded Machine Exercises

• Selectorized machine– User inserts pin into stack of weights

• Plate-loaded machine– User adds free-weight-style plates to machine

• Both provide fixed movement pattern specific to machine– Usually requires different machine for each exercise

Exercises Performed on Selectorized and Plate-Loaded Machine

• Leg press

• Seated calf raise

• Lying leg curl

• Seated leg curl

• Chest press

• Chest fly

Exercises Performed on Selectorized and Plate-Loaded Machine

• Seated row

• Shoulder press

• Biceps curl

• Triceps extension

• Trunk flexion

• Assisted dips

Resistance Tubing

• Mimics virtually any exercise machine

• Compact size/versatility makes useful for home training

• Must be held in place when used

Resistance Tubing

• Example tubing exercises:– Biceps curl

– Triceps pushdown

– Seated row

– Standing row

– Seated leg curl

Resistance Tubing

• Example tubing exercises:– Chest press

– Front raise

– Standing leg curl

DBs and BBs

• DB:– Short bar with weights on each end

– Held in one hand

DBs and BBs

• BB:– Longer bar with weights on each end

– Held in both hands

– Four-foot and six-foot lengths

– EZ-curl barbell wavy to accommodate more comfortable grip

Examples of DB and BB Exercises

• DB lateral raise

• DB front raise

• DB biceps curl

• Preacher curl

• BB biceps curl

• Hammer curl

• Bench press

• BB incline press

• DB chest press

• DB incline press

• DB shoulder press

• Military press

• DB fly

• Prone fly

• DB incline fly

• Deadlift

• DB deadlift

• Squat

• DB squat

• DB triceps press

• DB triceps extension

• Kickbacks

• DB row/bent-over row

• DB upright row

• DB shrug

Cable/Pulley Systems

• Individual inserts pin into stack of weights

• Cable allows attachment of various handles

• Lack of fixed movement allows performance of various exercises with less equipment

• Majority use either low-pulley or high-pulley setup

Examples of Cable/Pulley System Exercises

• Lat pulldown

• Cable triceps pushdown

• Cable biceps curl

• Cable leg curls

• Cable lateral leg lift

• Cable hip adduction

• Cable hip extension

Body Weight Exercises

• Individual’s body weight as form of resistance

• Requires no/little additional equipment

• Versatile

• Always simulate activities of daily living

Examples of Body Weight Exercises

• Back extension

• Standing trunk extension

• Kneeling trunk extension

• Back bridges

• Horizontal side supports

• Erector lifts

• Wall squat

• Lunge

• Step-up

• Sit-back squat/Body squat

• Calf raise or toe raise

• Sit-ups

• Side-lying sit-ups

• Crunch

• Oblique crunch

• Wall push-up

• Push-up

• Stability ball push-up

• Chair stands or sit-to-stands

• Medicine ball shoulder press/push press

• Medicine ball pullover and throw

• Seated dips

• Ankle weight knee raise

• Ankle weight lateral leg raise

• Ankle weight leg extension

• Ankle weight hip extension

• Ankle weight standing leg curl

• Review sample 24-Week Program

Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Chapter 2 Compendium of...

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