Sources: Hoger, Sharon A. , Hoeger, Werner W.K. Principles and Labs for Fitness and Wellness Pictures from: www.resistancebands.com http://exercise.about.com/cs/exerciseworkouts/l/blbandworkout.htm Band Lifting

What is Resistance Band Strength Training? When you use free weights, gravity decides where the weight comes from, so you get more resistance during one part of the movement. With bands, the tension is constant, which makes it feel harder. Bands work much like a cable machine, allowing you to keep constant tension on the muscle. With weights, you know exactly how much you're lifting. With bands, you can only go by how it feels and the tension on the band. That doesn't mean you're not getting a good workout, though. If you use good form and the right level of tension, your muscle fibers won't know the difference between weights or bands. Plus, bands offer more variety because you can create the resistance from all directions--the side, overhead, below, etc. Resistance bands are cheaper and more portable than free weights. There are two types of resistance bands: flat bands and tubes. Tubes have handles, so they may be easier for a beginner.

How to stand on band All Resistance band exercises should be performed slowly and under control. Begin with the band at the start of tension which increases as you perform the exercise. To make the exercise more difficult, shorten the section of band you are using to increase the tension over the range of motion.

Bicep Curl Partner do Crunches: legs at 90 degree angle crunch up to knees continue for 30 seconds Muscles Developed: Bicep, Brachloaradialis, brachialis Name: Standing Biceps Curl Gym Equivalent: Dumbbell Curls/Cable Machine Biceps Curl/EZ Bar Curls START : Stand on the band with your feet shoulder width apart. Grip a handle in each hand and position your arms at the sides of your body. FINISH: Bring your hands up to shoulder height while keeping your wrists firm and your elbows bent at your sides. Return to starting position and repeat.

TRICEP EXTENSION Muscle Developed: Triceps, Deltoids, and pectoralis major Name: Overhead Triceps Extension Gym Equivalent: Cable Machine/Dumbbell Overhead /Triceps Extension START Stand on the band with your feet shoulder width apart. For less resistance stand in a split stance. Grasp both handles and bring both hands behind your neck with your elbows pointing upwards. FINISH Stabilize your core by tightening your midsection, then straighten your arms overhead directly above the shoulders. Try to keep your elbows together throughout the movement. Return to starting position and repeat. Partner do Plank holds: Hold plank position for 30 seconds

STANDING ROWS Muscles Developed: Posterior Deltoid, rhomboids, trapezius Upper Body Exercise: Standing 2 arm back row Gym Equivalent: Cable/Stationary Machine Back Row/Dumbbell Rows START Stand with your front foot on the band and back foot behind your body. Grab one handle with the opposite arm of your front leg and rest the other handle on the floor. Keep your back and head straight; bend forward from your waist. FINISH Pull upwards, keeping your elbow and hand tight to your body until you reach the mid chest. To increase resistance, reduce the distance between your front foot and the handle. Return to starting position and repeat. Partner do Sits Ups: Sits up elbows to knees continue for 30 seconds.

SEATED ROW Muscles Developed: Posterior Deltoid, rhomboids, trapezius Partner do Plank Push Ups: Start in Plank position go up to Push Up position continue for 30 seconds Upper Body Exercise: Standing 2 arm back row Gym Equivalent: Cable/Stationary Machine Back Row/Dumbbell Rows Action: Lifter uses the band like you would a cable row machine at the gym (legs straight out in front of them, with soles of shoes touching). The lifter should band by the handles,

DELT RAISES Partner do Bicycle Exercise: Touch opposite elbow to opposite knee Muscles Developed: Deltoid, Triceps, pectoralis major Shoulder Exercises : Lateral Raise Gym Equivalent: Dumbbell Raises START Stand on the band with your feet shoulder width apart. Hold the handles with your arms at the sides of your body, wrists facing in. FINISH Bring both arms up and away from the sides of your body to shoulder height. Keep your elbows slightly bent throughout the motion. Return to starting position and repeat.

SQUATs Muscles Developed: hips, gluteal muscles and quadriceps. Leg Thigh Exercise : Squats Gym Equivalent: Barbell / Dumbbell Squats Partner do Side Plank: Hold for 30 seconds on Left forearm Action Squats Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl. Lower into a squat, keeping knees behind toes, and pulling on the band to add tension. Return to start and repeat.

LUNGES Muscles Developed: hamstrings, gluteal muscles and quadriceps Leg Thigh : Lunges Gym Equivalent: Barbell / Dumbbell Lunges Partner do Side Plank: Hold for 30 seconds on Right forearm START Stand in a split stance and position your front foot on the band and back foot one leg’s length (3-4 feet) behind your body. Hold the handles and position your hands at shoulder height in front of your body. FINISH Bend both legs and balance on the toe of your back foot as you lower. Keep your back knee above the floor. Ensure that you do not bend your front knee more than 90 degrees or past your front toes. Return to the start and repeat.

Push Ups Muscles Developed: pectorals, triceps Chest Exercise: Resisted Pushup Gym Equivalent: Bench Press Partner do Russian Twist: With feet 6 inches off ground alternate touching each side with both hands Action of Resisted Pushups Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor. Loop the band to add tension and bend elbows into pushup.

SHOULDER PRESS Muscles Developed: Triceps, deltoid, pectoralis major Partner do Superman Exercise: Hold for 30 seconds Shoulder Exercises : Seated Shoulder Press Gym Equivalent: Cable Machine/Dumbbell Seated Shoulder Press Action: Place band under ball or stand on band holding handles in both hands. Begin with arms bent in 'goal post', wrists straight and abs in. Contract the shoulders to straighten arms up and lower back down.

STANDING LEG LIFT Muscles Developed: Hip abductors and adductors Leg Exercises : Standing Leg Lifts Gym Equivalent: Abductor/Adductor Machine Partner do Scissor Kick Exercise: Feet 6 inches off the ground scissor kick for 30 seconds Start: Stand on the band with the middle of your foot until you feel the band is secure. Finish: Lift your leg out to the side and come back to standing repeat on opposite side. Keep the stand under control do not let leg swing.

Calf Raises Muscles Developed: Gastrocnemius and Soleus Calf Exercises : Calf Raises Gym Equivalent: Calf Raises/Seat Calf Machine Partner do Crunches: legs at 90 degree angle crunch up to knees continue for 30 seconds Start: Stand on the band with the pad of your foot. Adjust your hand position so that you feel mild tension in the band when you stand with your feet flat on the ground. Depending on the band length and your height, you might hold both arms straight down at your sides or bend your arms, elbows pointing down and hands near your shoulders. Finish: Point your toes, raising your heels off the floor. Hold this position briefly, then lower your heels back to the floor to complete a repetition.

Exit Slip Side 1 on Note Card (blank side): List 3 advantages/benefits and 3 disadvantages of Resistance Band Training. Swiss Ball Workout Medicine Ball Workout Bosu Ball Workout Side 2 (lined side)on Notecard: We have participated in several different strength training activities in this class Which was your favorite? Why? Resistance Band Workout Dumbbell Workout

Advantages/Disadvantages Cost effective Portable and can be done almost anywhere Do not take up a lot of space You can build a lot of strength and speed without increasing muscle mass Great for Toning Adds variety to your workout Tension is constant not just resistance from gravity Can improve coordination and balance Disadvantages Resistance bands can break after frequent usage They do not increase muscle mass Not sure just how much you are lifting