1. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Chapter 2 Compendium of Resistance-Training Strategies

2. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Grips Grip types for barbell (BB) or dumbbell (DB): –Pronated –Supinated –Alternating –Neutral DB only

3. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Grips 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

4. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

5. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

6. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

7. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Exercise Equipment and Safety 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

8. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Exercise Equipment and Safety Check stability ball for: –Proper size –Degree of inflation

9. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

10. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Increase Resistance for Exercise Progression With stability ball: –Change position on ball –Change angle of incline of torso to ground

11. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Spotting Used during exercises where weight held above head or chest Spotter keeps individual safe by preventing equipment from falling on him/her

12. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Spotting Performed in kneeling, standing, or sitting positions Assisting –Spotter helps individual through last few repetitions of set

13. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

14. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Exercises Performed on Selectorized and Plate-Loaded Machine Leg press Seated calf raise Lying leg curl Seated leg curl Chest press Chest fly

15. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Exercises Performed on Selectorized and Plate-Loaded Machine Seated row Shoulder press Biceps curl Triceps extension Trunk flexion Assisted dips

16. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Resistance Tubing Mimics virtually any exercise machine Compact size/versatility makes useful for home training Must be held in place when used

17. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Resistance Tubing Example tubing exercises: –Biceps curl –Triceps pushdown –Seated row –Standing row –Seated leg curl

18. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Resistance Tubing Example tubing exercises: –Chest press –Front raise –Standing leg curl

19. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. DBs and BBs DB: –Short bar with weights on each end –Held in one hand

20. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

21. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of DB and BB Exercises DB lateral raise DB front raise DB biceps curl Preacher curl BB biceps curl Hammer curl

22. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of DB and BB Exercises Bench press BB incline press DB chest press DB incline press DB shoulder press Military press

23. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of DB and BB Exercises DB fly Prone fly DB incline fly Deadlift DB deadlift Squat DB squat

24. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of DB and BB Exercises DB triceps press DB triceps extension Kickbacks DB row/bent-over row DB upright row DB shrug

25. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

26. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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

27. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Body Weight Exercises Individual’s body weight as form of resistance Requires no/little additional equipment Versatile Always simulate activities of daily living

28. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of Body Weight Exercises Back extension Standing trunk extension Kneeling trunk extension Back bridges Horizontal side supports Erector lifts Wall squat

29. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of Body Weight Exercises Lunge Step-up Sit-back squat/Body squat Calf raise or toe raise Sit-ups Side-lying sit-ups Crunch

30. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of Body Weight Exercises 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

31. Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Examples of Body Weight Exercises 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