Copyright © 2012 American College of Sports Medicine Chapter 12 Resistance Training Equipment and Safety

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities Body Weight –Squats –Lunges –Push-ups –Pull-ups –Dips –Reverse dips –Sit-ups –Crunches –Leg raises –Hyperextensions –TRX suspension trainer

Copyright © 2012 American College of Sports Medicine Push-Up

Copyright © 2012 American College of Sports Medicine TRX

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Manual or Partner Resistance –Unilateral elbow flexion/extension –Towel leg press –ISOM chest squeeze & wall push –Front raise (held with opposite arm) –Supine row (with legs) & chest press (on legs) –Upright row (held with opposite arm) –Shrug –Hip adduction/abduction with arms –Knee raise (against arms)

Copyright © 2012 American College of Sports Medicine Manual Resistance Front Raise With Partner Assistance

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Manual or Partner Resistance (cont’d) –Advantages Can be performed anywhere Little to no cost Low risk of injury High resistance throughout ROM Many individuals can train at once Resistance can be adjusted based on fatigue Adds variety to traditional RT program

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Free Weights –Athlete must control weight freely in any direction –Include: Barbells Dumbbells Plates Collars/clamps PlateMates Various accessories

Copyright © 2012 American College of Sports Medicine Olympic Bar and Thick Bars Plus Plates

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Free-Weight Equipment –Olympic benches (flat, incline, decline) –Portable benches –Shoulder press benches –Sit-up benches –Dip/leg raise benches –Glute-ham raise benches –Lifting platforms –Power racks –Multiple rack units –Squat racks –Preacher curl benches –Plyo boxes –Wrist rollers –Belts –Head/neck harness

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Machines –Leg press machines –Smith machine –Cable pulley machines –Plate-loaded machines –Variable resistance machines –Hydraulic resistance machines –Power racks –Pneumatic resistance machines –Computerized resistance machines –Isokinetic machines

Copyright © 2012 American College of Sports Medicine Cable Pulley Machine

Copyright © 2012 American College of Sports Medicine A Plate-Loaded (Hammer Strength) Chest Press Machine

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Free Weights: Advantages and Disadvantages –Advantages Movements closer to those in athletics Stabilization muscles more effectively trained Lower cost & greater availability Best for Olympic lifts & variation Involve CON & ECC muscle actions & desired ROM –Disadvantages Greater risk for injury

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Machines: Advantages and Disadvantages –Advantages Lower risk of injury Better for some exercises that are difficult to perform with free weights (leg curl, leg extension) –Disadvantages Greater risk of chronic inflammation in tendons

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Various Balls and Other Balance Devices –Medicine balls –Stability balls –BOSU balls –Balance steps –Balance discs –Balance pads –Balance & wobble boards

Copyright © 2012 American College of Sports Medicine Medicine Ball, Core Ball, and Slam Ball

Copyright © 2012 American College of Sports Medicine Stability Ball (top) and BOSU ball (bottom)

Copyright © 2012 American College of Sports Medicine BOSU Balls and Balance Discs

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Elastic Bands Oscillation bench press Tubing Chains Springs

Copyright © 2012 American College of Sports Medicine Oscillation Bench Press With Chains and Kettlebells Attached to Bar With Bands

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Movement-Specific Resistance Devices –Power chutes: resist sprinting –Harnesses: wrestling, mixed martial arts –Weighted vests: resist sprinting & jumping –Sleds: resist sprinting, plyometric drills –Treadmills: resist sprinting

Copyright © 2012 American College of Sports Medicine Resisted Running With a Sled

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Strength Implements –Kegs –Kettlebells –Logs –Farmer’s walk bars –Tires & sledgehammers –Sandbags & heavy bags

Copyright © 2012 American College of Sports Medicine Deadlift With a Keg

Copyright © 2012 American College of Sports Medicine Kettlebells

Copyright © 2012 American College of Sports Medicine Tire Flipping

Copyright © 2012 American College of Sports Medicine Sandbag

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Water and the Environment –Buoyancy Upward force acting in opposite direction of gravity Related to specific gravity of athlete immersed in water –Specific gravity Ratio of the mass of an object to its mass of water displacement –Swimming –Aquatic RT programs –Hills & terrain

Copyright © 2012 American College of Sports Medicine Resistance Training Modalities (cont’d) Vibration Devices and Training –Vibrations: mechanical oscillations defined by: Frequency Amplitude –Vibrations can be added to exercise (vibration training): Applied directly to an exercising muscle via handheld vibrating unit Via vibrating platform

Copyright © 2012 American College of Sports Medicine Power Plate Vibration Training System

Copyright © 2012 American College of Sports Medicine Injury Prevention RT reduces injury prevention in: –Weight room –Athletics –Recreation –Activities of daily living Adaptations –Increased joint stability –Increased stiffness, cross-sectional area, & bone mineral density in tendons, ligaments, & bone –Increased muscle balance

Copyright © 2012 American College of Sports Medicine Safe and Effective Resistance Training Follow general procedures Use common sense Use proper gym etiquette