Lower & UpperExtremity:Resistance Training

Technique andInstruction

Lab

ESS 4320

 

How to teach an exercise Give the name of the exercise (if there is one)

Major muscles involved / why the exercise is important

Demonstrate the exercise

Define a full repetition (i.e. full range of motion of the exercise)

Define joint and limb locations and limits

Breathing (exhale during concentric –  inhale eccentric)

Correct improper form

DO NOT OVERLOAD client with information –  add instruction asyou go and REPEAT!!

 

How to teach an exercise

Teach Technique: Note body placement andposition

Foot position

Hand grip and position

Spine/neck and head position

Keep core tight (contracted)

Define location of joints

Slow controlled lifting

 

Teaching the Squat Squat with ball behind against wall (beginner)

Back Squat positioning

State primary muscles activated:

Bar placement below 7th cervical vertebra (C7)

Back out of squat rack

Feet:

Shoulder width apart

Toes pointing forward or slight outward

Hands:

Closed, pronated grip

Slightly wider than shoulder-width

Back/neck/head straight, not flexed or extended

Keep abs/core contracted during exercise

 

Teaching the Squat

Back squat positioning (cont.) Knees:

stay behind toes

above ankles- do not let the knees wobbleinward or outward

do not lock or hyperextend knees in standingposition –  keep them “soft” 

Stopping point when the thighs are parallel toground

Never lift bar over head

Tilt head slightly up –  do not look down

1 Full Repetition: Knees extended (standing) tothighs parallel to ground and back up

 

Key points Spotting:

2 spotter technique Each spotter at opposite ends of the bar

Hold hands 2-3 inches below the bar

Move with the client, do not touch the bar unless needed

1 spotter technique Stand behind the squatter

Hands placed at torso level

Sticking point most difficult part of the ROM exhale through this point

Breathing Exhale –  concentric Inhale –  eccentric Valsalva Maneuver: Do NOT hold breath

Belts: provide core support, but decrease core muscle involvement

 

Lower Extremity Exercises Smith machine squat Muscles trained: Gluteus maximus, hamstring,

quadriceps

Lunge Muscles trained: Gluteus maximus, hamstrings,

quadriceps, iliopsoas, soleus, and gastrocnemius

Leg press Muscles trained: Gluteus maximus, hamstings,

quadriceps

Calf raise on platform Muscles trained: Soleus, gastrocnemius

 

Teaching the Bench Press Supine on bench with eyes below the bar

Hips, head on bench – back flat, although a slight arch ok

Feet flat on ground (can put feet on bench if difficulty keeping

back flat)

Pronated grip, a little wider than shoulder width

Bar touch chest (lightly) at nipple level

Keep wrists rigid and directly above the elbows

Forearms approximately perpendicular to floor

Elbows point out to side- about 90 degree angle with torso

1 full repetition – bar touches chest and back up to fully extended

elbows

Bar does move straight up & down (slightly arched trajectory)

IMPORTANT: do not let the bar bounce off the chest

 

Key Points Breathing

exhale up- concentric

Inhale down- eccentric

Hand placement  narrow for triceps

wide for pectoral muscles

Modified  shoulder injury/pain- stop before the point of discomfort

Spotters: 1 spotter & 2 spotter technique Help with lift-off

 Alternate grip position

Staggered stance – feet shoulder width apart – flexed knees

Don’t touch bar unless lifter needs help 

 

Upper Extremity Exercises

Flat, Incline, Decline Barbell Bench Press

Muscles trained: Pectoralis major, anterior deltoid,

serratus anterior, pectoralis minor, triceps brachii

Shoulder Press

Muscles trained: anterior and medial deltiods,trapezuis

Biceps Curl

Muscles trained: Rachialis, biceps brachii,

brachioradialis

Triceps Pushdown

Muscles trained: Triceps brachii