4. Strength Training Equipment Strength Training Equipment Development of Strength Training Equipment

4. Strength Training Equipment Strength Training Equipment Because body weight exercises limit you to a single resistance, strength building enthusiast have developed exercise equipment with adjustable weight loads.

4. Strength Training Equipment Early Strength Training Equipment The basic barbell, introduced around the turn of the 20th century, was one of the first adjustable strength training tools. Some barbell exercises require spotters for safe performance.

4. Strength Training Equipment Early Strength Training Equipment Dumbbell training decreases the safety concern and offers even more exercise versatility. When handled in a careful and controlled manner, free weights provide balanced and comprehensive strength training exercise with attention to stabilizer muscles as well as prime mover groups

4. Strength Training Equipment Early Strength Training Equipment Weight-stack, which always travels vertically against gravity, are moved by means of attached handles or cables. These machines offer the convenience of changing resistance by merely inserting a pin and the safety feature of never being trapped under a heavy barbell.

4. Strength Training Equipment Early Strength Training Equipment Variable Resistance Machine- accomplished by an oval shaped cam that automatically changes the resistance force throughout the exercise movement.

4. Strength Training Equipment Free Weights vs Resistance Machines Free Weights o Inexpensive o Provide resistance for most major muscle groups o Portable and easy to store o Indestructible

4. Strength Training Equipment Free Weights vs Resistance Machines Resistance Machines o Isolate target muscle and match resistance force to potential muscle force o Maintain stable movement to enhance performance and reduce risk of injury o Change resistance by moving a pin within the weight plates o Provide specific path movement to keep joint action on track throughout each set o Provide full-range movement

4. Strength Training Equipment Movement and Resistance Most new resistance machines feature rotary movement, direct resistance, and variable resistance

4. Strength Training Equipment Movement and Resistance Full-range exercise means that each training repetition is as productive as possible for stimulating strength development. This is accomplished through positive work, negative work, rotary movement, direct resistance, variable resistance, balanced resistance, resistance in full contraction.

4. Strength Training Equipment Movement and Resistance Positive Work- refers to resistance during positive (concentric) muscle contractions, which is the lifting phase of the exercise

4. Strength Training Equipment Movement and Resistance Negative Work- refers to resistance during negative (eccentric) muscle contractions, which is the lowering phase of the exercise.

4. Strength Training Equipment Movement and Resistance Rotary Movement- Every muscle contracts in a linear (straight line) movement. But the bone attached to the contracting muscle is pulled in a rotary (curved movement). Consequently, to isolate a muscle, you must do rotary exercises. For example, the leg extension is a rotary exercise that isolates the quadriceps muscles. In contrast, the leg press is a linear exercise that involves both the quadriceps and hamstrings.

4. Strength Training Equipment Movement and Resistance Direct Resistance- to isolate a muscle most effectively, the resistance must be applied directly to the body part attached to that muscle.

4. Strength Training Equipment Movement and Resistance Variable Resistance- Because of leverage factors, your muscle force is higher in some positions and lower in others. As a result, constant resistance exercise gives enough resistance in some parts of the movement range but not enough resistance in other parts of the movement range.

4. Strength Training Equipment Summary Free weights provide a simple and effective means of doing progressive resistance exercise. You can use barbells and dumbbells for a variety of exercises. They take up little space and are almost maintenance-free, but they require careful instruction and safety awareness. However, exercise machines were designed to offer full range movement, direct resistance, and variable resistance, while offering a full range of positive and negative work, balanced resistance, and unrestricted movement speed.