Chapter 22 Flashcards
Write down all the exercise tools. Write down at least two exercises for each tool.
Remember the differences between these as well as the exercises for each.
Free weights:
* Help with core stabilization
* Can be used by a wide variety of clients with different goals
* Help with postural stability
* Exercise technique is important
* Dumbbell chest press, military dumbbell press
Machines:
* Great for new clients (not as intimidating)
* A spotter is not required
* Great for clients with special needs
* Can provide different intensities and weights
* Seated lat pull down, chest press
machine Cable machines
* Offer similar freedom of movement as free weights but do not require a spotter
* Can be effectively used in all phases
* Excellent option to challenge the core performing the exercises standing
* Cable biceps curl, standing triceps extension
Elastic bands (rubber tubing):
* Cheap alternative to resistance training with weights
* Different planes of motion can be used easily
* Varying thickness, shapes, and colors for different resistances
* Can reach wide range of motions
* Tubing biceps curl, tubing speed squat
Medicine balls:
* Come in different weights
* Good for power, endurance, and muscular strength
* Benefits with dynamic power
* Multiple planes of motion and intensities
* Two arm medicine ball chest pass, rotation chest pass
Kettlebells:
* Good for balance and coordination
* Help with core stability
* Help with the grip strength
* Exercise technique is important
* Kettlebell swings, kettlebell
renegade row
Bodyweight exercises:
* Uses one’s own body weight as the resistance
* Exercise form is important
* Additional equipment is unnecessary
* You can train all the planes of motion
* Push-ups and pull-ups
TRX:
* Helps to regress or progress exercises for special needs clients
* Can help intensify the activation of muscles
* Exercise technique/form is important
* TRX push-up and pull-up
BOSU balls
* Stands for both sides up
* Ability to increase the intensity of an exercise by decreasing the stability
* Balance biceps curl or military press.
Stability balls
* Increase in strength and stability of the core musculature compared to stable benches and chairs
* Can be dangerous if one does not possess good balance or control
* Ball squat, curl to press
What are the pros and cons of using free weights?
PROS
- Can be used for emphasis on certain muscle groups or target muscles
- Can improve athletic performance
- Can challenge the core stabilization system
- May improve dynamic joint stabilization and proprioception
- Allows individuals to move in multiple motion planes
CONS
- May need a spotter
- Might be too hard for beginning clients to perform until technique is mastered
- Requires multiple dumbbells or barbells to change the intensity
- Potentially more dangerous than machine training
- Intimidating for certain people
Write down the appropriate techniques for spotting a client that is using dumbbells.
Exercises should be spotted through the sticking point and usually at the wrists for dumbbell chest exercises. It is important not to spot at the elbow, as you can injure someone’s shoulder if they are spotted wrong and drop the weight. It is also smarter to just be as close to the weight as possible.
What are Fitness trackers?
These can vary greatly by price. They are growing in their popularity as fitness trackers. They have trackers for your footsteps, heart rate, and for calories. It is important to look at all of their details when buying to make sure they track the things you desire. Some reasons to use them are motivation, accountability, accuracy, and medical purposes.
