Nasm Essentials Of Personal Fitness Training : Ch 15 : Intro To Exercises

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The most common form of resistance used in strength-training programs is

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Actual loads in the form of free weights (dumbbells, barbells), bodyweight, & selected machines & cable apparatuses.

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Resistance can also come in the form of elasticity through the use of

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Tubing & bands.

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Strength training machines are a good resistance training method for

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New clients.

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Strength training machines offer those new to exercise a

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Safer & effective option to freeways.

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Machines tend to keep the individual in a

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Fixed plane of motion.

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Using a machine and staying in a fixed plane of motion limits

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Excessive ROM that may result in unnecessary musculoskeletal stress.

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Strength training machines may also be the strength modality of choice for those who

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Lacks stability or have other functional limitations

Hint 7

The elderly use Machines more.

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Strength training machines allow individuals to change the

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Load rather quickly with a simple pull of a pin or turn of the dial.

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Strength machines are generally regarded as inferior to free weights for improving

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Core stability & neuromuscular efficiency (proper movement patterns)

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Strength training machines offer artificial

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Support versus one’s core musculature providing stability.

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Machines often times fail to accommodate

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Multi joint movements that incorporate the use of both the upper/lower extremities simultaneously.

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Not all strength-training machines are designed to fit all

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Body types, limiting the effectiveness of exercise, possibly creating more stress to the joints.

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Machines primarily work in one

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Plane of motion & can limit one’s ability to develop strength in all planes.

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A client beginning by performing a chest press machine during their initial week of training to become acclimated to resistance exercise will then progress to progressing from a chest press machine to a dumbbell chest press puts an individual in a new

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Dumbbell chest press.

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Progressing from a chest press machine to a dumbbell chest press puts an individual in a new

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Position (supine).

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Do use of dumbbells forces the individual to have to

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Stabilize their self on the bench through their core muscles, creating greater demand on the shoulder stability to handle.

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The progression from a dumbbell chest press would be

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A stability ball dumbbell chest press.

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Progression from chest press machine :

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Back (Definition)

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Pros and cons of strength machines & free weights :

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Back (Definition)

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Free weights allow for individuals to perform exercises in

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All planes of motion (sagittal, transfers, frontal)

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Free weights can be used with various degrees of

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Amplitude & ROM consistent with those experienced in daily life & sports.

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Combining all of these emotions use during free weights will

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Motor learning & improve overall NM efficiency & performance.

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Free weight exercises can be easily progressed from

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Bilateral see you in a lateral movements.

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When free weight exercises are progressed what do they provide?

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A greater demand on core stability & proprioception.

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The dumbbell chest press exercise can be progressed from

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Two-arms, to alternating arms, to one arm.

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Relay exercises allow individuals to perform ___ movements incorporating the entire ___.

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Multijoint (complex)

Kinetic chain

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Performing complex exercises requires more

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Energy, enabling individuals to expand more calories in a shorter period.

Hint 27

This type of exercise is ideal for individuals seeking alterations in body comp.

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Free weights are a great way to enhance the

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Stability, strength, & power in an individual.

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Dumbbell chest press progression :

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Back (Definition)

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Cable weights allow similar freedom of Cable machines can be adapted to after resistance tomovement as

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Free weights, yet most exercises don’t require a spotter.

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Cable machines can be adapted to offer resistance to

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All body parts.

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Cable weights are effective for developing

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Stability

hypertrophy

Muscular endurance

Strength

Power

Hint 32

There are 5

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When using a cable machine it is important to align the line of

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Pull of the cable with the line of pull of the muscle being worked.

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Joint motion is caused by

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Muscles pulling on bones ; muscles cannot actively push.

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When performing a biceps curl (elbow flexion), the cable should be positioned to offer resistance in a

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Vertical motion against elbow flexion (pulling the elbow into extension).

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During standing triceps extensions the resistance must be placed in such a way to resist

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Elbow extension )pulling the elbow into flexion).

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Cable bicep curls

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Back (Definition)

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Standing tricep extensions

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Back (Definition)

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During standing cable rows (shoulder extension & scapular retraction), the distance should be positioned to resist

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Shoulder extension & scapular retraction (pulling the shoulders into flexion & scapular protraction).

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During the standing cable chest press (shoulder horizontal adduction), the resistance should be positioned to resist

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Shoulder horizontal adduction (pulling the shoulder into horizontal abduction).

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Cable machines are also an excellent option to challenge the

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Core while having individuals perform exercises in standing positions.

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Standing cable row :

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Back (Definition)

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Standing cable chest press :

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Back (Definition)

Front 44

Elastics resistance training can be used to help improve

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Proprioceptive demands, muscular endurance, & joint stabilization.

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Elastic resistance training has been shown to be very beneficial in helping to improve

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Muscular strength & endurance for fitness & rehabilitative purposes.

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Elastic resistance training techniques allow clients to move in

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Multiple planes of motion & often times achieve a greater ROM.

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Clients can adjust the angle of resistance (line of pull) during elastic resistance training by

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Moving the fixed point higher/lower, combining several exercises seamlessly.

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Elastic resistance training exercises allow clients to perform resistive exercises that mimic

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Sport specific movements (golf swing, tennis forehand).

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Rarely shut the elastic band be stretched longer then

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250% of its resting length.

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If the resistance provided by the elastic band is not sufficient, then the client will need to

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Progress to a thicker band or use 2 pieces of tubing of the same medium resistance.

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A thicker tubing will reach is elastic limit

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Sooner in the movement than thinner or medium thickness tubing.

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The amount of tension (resistance) from the start of tubing biceps curls compared with the end of a tubing biceps curl can

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Very significantly, meaning the tension (resistance) is not constant.

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Elastic resistance bands can be effectively used in what phases of the OPT model?

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Phases 1, 2, & 5.

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Elastic resistance may not be the ideal modality for individuals seeking

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Hypertrophy phase 3 or maximal strength phase 4.

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In phase 5 of the OPT model elastic tubing can provide resistance during

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Power exercises requiring explosive movement,(tubing speed squat).

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Tubing biceps curl :

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Back (Definition)

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Tubing speed squat :

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Back (Definition)

Front 58

Medicine balls are

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Weighted balls that come in an assortment of weights & sizes.

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Medicine balls date back to the

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Greeks in a Gyptian‘s, nearly 3,000 years ago.

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What are the “four horsemen of fitness”?

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Medicine balls, Indian club, the wand.

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Medicine balls can be used by

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Throwing, catching, providing a variety of movements, & a variety of planes of motion, at a variety of velocities.

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The ability to develop explosive power is one of the unique benefits of training with

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Medicine balls because the velocity of movement is critical to developing power.

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In an ideal training environment, maximal movement velocity should be obtained to increase

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Power capabilities, particularly for sports performance.

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When performing a nearly medicine ball chest pass, you can release the medicine ball at the

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End of movement, allowing for full concentric power development..

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Medicine ball squats :

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Back (Definition)

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Medicine ball push-ups :

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Back (Definition)

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Kneeling medicine ball chest pass :

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Back (Definition)