Chapter 15: Introduction to Exercise Modalities Flashcards
who are strength-training machines often a good resistance-training method for? why?
- new clients
- the machines are fairly self explanatory and are often less intimidating than dumbbells or barbells
- safer and more effective than free-weights
true or false: machines tend to keep the individual in a fixed place of motion
TRUE
pros of strength-training machines
- may be less intimidating for certain individuals
- can emphasize certain muscle groups for rehabilitation or bodybuilding purposes
- various intensities (load) provided in one weight stack
- does not require a spotter
- provides extra support for special-needs clients
- keeps the individual in a fixed plane of motion, which may limit excessive ranges of motion
cons of strength-training machines
- many machines do not allow the user to perform total-body exercises
- moves primarily in one plane of motion
- does little to provide challenge to the core stabilization system
- may not be ideal for improving athletic performance
- machines do not fit all body types
- expensive in comparison to other strength-training modalities
pros of free weights
- can be used to emphasize certain muscle groups, or target multiple muscle groups
- can improve athletic performance
- can challenge the core stabilization system
- may improve joint dynamic stabilization and proprioception
- allows individuals to move in multiple planes of motion
cons of free weights
- may require a spotter
- may be too difficult for beginning clients to perform until exercise technique is mastered
- requires multiple dumbbells or barbells to change intensity (load)
- potentially more dangerous
- intimidating for certain individuals
which phases can strength-training machines be effectively used in?
all phases (1-5)
during phase 1, personal trainers should strive to progress clients from strength-training modalities to what?
more proprioceptively enriched environments
checklist for proper spotting technique
- determine how many repetitions the client is going to perform before the initiation of the set
- the spotter should never take the weight away from the client (unless they are in immediate danger): a proficient spotter provides just enough assistance for the client to successfully complete the lift
- spot at the client’s wrist instead of elbows, especially if using dumbbells: spotting at the elbows does not prevent the elbows from flexing and caving inward
- spotters should provide enough assistance for clients to successfully complete a lift through the “sticking point”
- never spot a machine-based exercise by placing your hands underneath the weight stack
which phases can free weights effectively be used in?
all phases (1-5)
benefits of cable machines
- allow similar of movement as free weights
- most exercises do not require a spotter
- can be adapted to offer resistance for all body parts
- effective for developing stability, muscular endurance, hypertrophy, strength, and power
when using a cable machine, it is important to align the line of pull of the cable with…..
the line of pull of the muscle being work
what is joint motion caused by?
muscles pulling on bones
true or false: muscles cannot actively push
TRUE
each cable exercise must match the muscle’s ___
natural line of pull
during a biceps curl (elbow flexion), the cable should be positioned to…
offer resistance in a vertical motion against elbow flexion (pulling the elbow into extension)
during a standing triceps extension, the cable should be placed in a way to…
resist elbow extension (pulling the elbow into flexion)
during a standing cable row (shoulder extension and scapular retraction), the resistance should be positioned to….
resist shoulder extension and scapular retraction (pulling the shoulders into flexion and scapular protraction)
during the standing cable chest press (shoulder horizontal adduction), the resistance should be positioned to..
resist horizontal adduction (pulling the shoulder into horizontal abduction)
which phases can cable machines be effectively used in?
all phases (1-5)
cable machines are an excellent option to challenge the ___ while having individuals perform exercises in a standing position versus seated as seen in many machine exercises
core
examples of elastic resistance
- rubber tubing
- bands
pros of elastic resistance
- allows clients to move in multiple planes of motion and oftentimes achieve a greater range of motion during training
- can adjust the angle of resistance by moving the fixed point higher and lower
- can combine several exercises seamlessly
- allow clients to perform resisted exercise that mimic sport-specific movements such as a golf swing or tennis forehand
- versatile
- low-cost and portability
cons of elastic resistance
- not ideal for improving maximal strength
- the tension in rubber changes as it is being stretched through a full range of motion (tension is not constant)
- difficult to know exactly what the resistance is of each elastic tube or band used