Chapter 13 Resistance Training Exercises Flashcards
Push up
Category
Safety
Regression Progression
Resistance training, chest, stabilization exercise
Safety-A common compensation that occurs when performing a push-up is the low back arching. This is an indicator that the individual possesses weak intrinsic core stabilizers and the exercise must be regressed
Regression - On knees -Hands on bench, feet on floor -hands on wall, feet on floor
Progression - lower extremities on ball - Hands-On medicine balls - hands on stability ball
Tuck jump
Category
Technique
Resistance training, leg, power exercise
Technique - When performing power exercises, make sure you land behind the ball of the foot, not on the ball of the foot or on the heel. This will ensure proper Force distribution through the foot and lower extremity improving Force production capabilities
Barbell squat Category
How far down should you squat?
Form?
Resistance training, leg, strength exercis
Only squat as far as can be controlled without compensation
Chest up, pressure through heals
Barbell bench Press
Category
Arm placement?
Form?
Resistance training, chest, strength exercise
Arms slightly wider than shoulder width
Avoid arching back or jutting the head off the bench
How should one land from a jump?
Softly
On the mid foot
Feet and knees pointing straight
Leg press, hip sled
Category
Resistance training, leg, strength exercise
Single leg dumbbell curl
Category
Technique
Progression regression
Resistance training, biceps, stabilization exercise
Technique - Keep the scapula retracted
Regression - Two-leg
Progression - Alternating arm
- Single arm
- Proprioceptive modalities
Two arm push press
Category
Safety
HOW TO?
Resistance training, total body, power exercise
SAFETY- one must establish proper stability ( stabilization Level Training) and prime mover strength (strength level training) before progressing to the power exercise.
Quickly drive dumbbells up, like a shoulder press but simultaneously drive the legs into a stagger stance with the front leg bent leg. Keep alignment as returning to starting position and repeat.
Seated shoulder press machine
Category
Form?
Resistance training, shoulder, strength exercise
Tuck the chin
Cable pushdown
Category
Technique
Resistance training, triceps, strength exercise
Technique - Using a rope when performing cable pushdowns will allow the elbows to track through their natural path of Motion versus having the hands closely fixed on a bar. This may decrease the risk of compensation
Seated stability ball military press
Category
Regression Progression
Resistance training, shoulder, stabilization exercise
Regression - Seated on a bench
Progression - Alternating arm
one arm
Standing
Supine ball dumbbell triceps extensions
Category
Safety
Resistance training, triceps, stabilization exercise
Safety - When performing stability ball exercises in a Supine position, make sure head comfortably rests on the ball. This will decrease stress of the cervical spine
Biceps curl machine Category Technique
Resistance training, biceps, strength exercise
Technique - Keep an upright posture. Do not allow your torso to excessively Flex or extend to cheat the movement
Single leg dumbbell scaption
Category
Technique
Regression Progression
Resistance training, shoulder, stabilization exercise
Technique - performing exercises in the scapular plane decreases the risk of the supraspinatus muscle be coming in pinch between the head of the humerus and the coracoacromial arch of the scapula
Regression - Two legs Seated
Progression - Single leg, alternating arm Single leg, single arm Proprioceptive modalities
Prone dumbbell triceps extensions
Category
Technique
Regression Progression
Resistance training, triceps, stabilization exercise
Technique - Make sure the ankles knees hips elbows shoulders and ears are all in alignment and maintained throughout the exercise
Regression - Standing with cable
Progression - Alternating arms Single arm
Flat dumbbell chest press
Category
Technique
Resistance training, chest, stabilization exercise
Technique - The range of motion at the shoulder joint, how far the elbows go down, will be determined by the load one is Lifting and tissue extensibility. The key is to only go as far as one can control without compensating
Squat, curl, to two arm press
Category
Resistance training, total body, strength exercise
Ball dumbbell chest press
Category
Safety
Regression Progression
Resistance training, chest, stabilization exercise
Safety to ensure proper alignment, the ears, shoulders, hips, and knees should all be in line with one another
Regression dumbbell chest press progression on bench
Progression alternating arm single arm
Front medicine ball oblique throw
Category
Technique
Resistance training, shoulder, power exercise
Technique - If a partner is unavailable you can perform this exercise by tossing the medicine ball against the wall
Two arm medicine ball chest pass
Category
Technique
Resistance training, chest, power exercise
Technique - if it is not an option to be able to perform power exercises with a medicine ball, this exercise can also be done using tubing or Cable. Just make sure to adjust the weight or resistance accordingly so one can still perform the movement quickly and under control without compensation
Seated lat pulldown
Category
Technique (4)
Safety
Resistance training, back, strength exercise
Technique - Do not arch back, jut head forward or elevate shoulders. Hold the position at its end range
Safety - Performing lat pull-downs with a bar behind the neck is not advised as this place stress to the shoulder joints and cervical spine. If performing the lat pulldown exercise with a bar, instead of cables, the bar should pass in front of the face approximately to shoulder height
Standing cable row
Category
Technique
Regression Progression
Resistance training, back, stabilization exercise
Technique - Initiate the movement by retracting and depressing the shoulder blades
Regression - Seated
Progression - two legs, alternating arm Two legs, one arm Single leg, two arms single leg, alternating arm single leg, one arm
Ball squat, curl to press
Category?
Regression / progression
Resistance training, total body stabilization exercise
Regression - decrease range of motion
Progression - alternating arm - one arm - single leg
Multiplanar step up to balance
Category
Technique
Regression Progression
Resistance training, leg, stabilization exercise
Techniques - Many individuals lack the flexibility and stabilization requirements to execute lunges correctly. Step-ups are a great way to regress the lunch until 1 develops proper flexibility and stabilization to perform the one correctly.
Regression - Omit balance
- Decrease height
Progression - frontal plane Step Up
-Transverse plane Step Up
Soccer throw
Category
Resistance training, back, power exercise
Ball squat Category
Technique (3)
Safety
Regression Progression
Resistance training, leg, stabilization exercise
Technique - Keep the chest up
- Put pressure through the heels
- Do not rely solely on the ball for support
Safety - Ball squats are a great way to teach individuals how to squat properly with a goal to have them eventually progress to squats without the stability ball
Regression - decrease range of motion
- holding onto a stable support
Progression - Squat without stability ball
Squat jump
Category
Resistance training, leg, power exercise
Seated cable row
Category
Technique
Resistance training, back, strength exercise
Technique - Keep the Torso stationary throughout the execution of the exercise. Flexing and extending the Torso while performing the role creates momentum, which decreases the effectiveness of the exercise and places stress on the lower back
What weight is good for a medicine ball?
5-10% of body weight
Rotation chest pass
Category
Resistance training, chest, power exercise
Ball dumbbell row
Category
Technique
Regression Progression
resistance training, back, stabilization exercise
Technique - performing exercises in a prone position can be uncomfortable. When working with overweight individuals, it may be more appropriate to perform these exercises in a seated or standing position
Regression - Kneeling over ball
Progression - Alternating arm
- One arm
Single leg barbell curl
Category
Safety
Resistance training, biceps, stability exercise
Safety - To decrease stress on the elbow, do not grip too close or too wide on the bar. To determine grip width, extend your elbows so your hands fall naturally to your sides, Palms facing forward. Wear your hands fall at your side is a position where they should be when they grip the bar
Supine bench barbell triceps extension
Category
Safety
Resistance training, triceps, strength exercise
Safety as with barbell curls keeping the as with barbell curls keeping the hand to close on the bar, can increase stress on the elbow. hands should be closer to shoulder width apart
Overhead medicine ball throw
Category
Technique
Resistance training, shoulder, power exercise
Technique - Do not allow the back to go into hyperextension, land from the explosive jump in a controlled and stable manner
Medicine ball pullover throw Category Safety
Resistance training, back, power exercise
Safety - To decrease stress to the shoulder and low back it will be important that one has optimal extensibility through the latissimus dorsi
Multiplanar Step Up balance, curl, to overhead press
Category
Technique
Progression Regression
Resistance training total body stabilization exercise
Technique, when pressing overhead make sure the low back does not Arch. This may indicate tightness of the latissimus dorsi and weakening of the intrinsic core stabilizers.
Regression - omit balance
Progression - frontal plane - transverse plane
Barbell clean
Category
Resistance training, total body, power exercise
Lunge to two arm dumbbell press
Category
Resistance training, total body, strength exercise
Seated dumbbell shoulder press
Category
Safety
Resistance training, shoulder, strength exercise
Safety - make sure the cervical spine stays neutral, head drawn back.
Seated two arm dumbbell bicep curl
Category
Resistance training, biceps, strength exercise
