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Chapter 12 Resistance Training Equipment and Safety

Chapter 12 Resistance Training Equipment and Safety. Resistance Training Modalities. Body Weight Squats Lunges Push-ups Pull-ups Dips Reverse dips Sit-ups Crunches. Leg raises Hyperextensions TRX suspension trainer. Push-Up. TRX. Resistance Training Modalities (cont ’ d).

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Chapter 12 Resistance Training Equipment and Safety

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  1. Chapter 12Resistance Training Equipment and Safety

  2. Resistance Training Modalities • Body Weight • Squats • Lunges • Push-ups • Pull-ups • Dips • Reverse dips • Sit-ups • Crunches • Leg raises • Hyperextensions • TRX suspension trainer

  3. Push-Up

  4. TRX

  5. 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)

  6. Manual Resistance Front Raise With Partner Assistance

  7. 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

  8. Resistance Training Modalities (cont’d) • Free Weights • Athlete must control weight freely in any direction • Include: • Barbells • Dumbbells • Plates • Collars/clamps • PlateMates • Various accessories

  9. Olympic Bar and Thick Bars Plus Plates

  10. 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

  11. 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

  12. Cable Pulley Machine

  13. A Plate-Loaded (Hammer Strength) Chest Press Machine

  14. 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

  15. 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

  16. 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

  17. Medicine Ball, Core Ball, and Slam Ball

  18. Stability Ball (top) and BOSU ball (bottom)

  19. BOSU Balls and Balance Discs

  20. Resistance Training Modalities (cont’d) • Elastic Bands • Oscillation bench press • Tubing • Chains • Springs

  21. Oscillation Bench Press With Chains and Kettlebells Attached to Bar With Bands

  22. 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

  23. Resisted Running With a Sled

  24. Resistance Training Modalities (cont’d) • Strength Implements • Kegs • Kettlebells • Logs • Farmer’s walk bars • Tires & sledgehammers • Sandbags & heavy bags

  25. Deadlift With a Keg

  26. Kettlebells

  27. Tire Flipping

  28. Sandbag

  29. 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

  30. 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

  31. Power Plate Vibration Training System

  32. 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

  33. Safe and Effective Resistance Training • Follow general procedures • Use common sense • Use proper gym etiquette

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