Lecture 2 Flashcards
what are the types of machines
variable resistance machines, fixed resistance machines, isokinetic equipment
How does the load change during use of machines
There is more load placed on the stronger points in the joint and less weight placed on weaker points in the joint
Pros of using machines
back support, no need for spotter, quick and easy to use, hard to mess up on
cons of using machines
limited availability, not made for all body types, limited ROM, limited amount of weight, expensive
what is fixed resistance equipment?
Pre-set pully design (seated row machine)
what are variable resistance equipment?
- kidney shaped wheel or cam
- distance between pivot point and weight changes
what is isokinetic equipment?
used for injury rehabilitation, and maintains the same speed throughout the exercise
Free weights
constant resistance or non-restrictive effect on joint movement
Pros of free weights
less expensive requires less room, can take joint through full ROM, more like real life movements, more sport specific
cons of free weights
requires spotter, bc ROM issues more likely to get hurt = higher injury rates
standard barbell characteristics
1” in diameter
has fixed free weights
usually 5lbs/ft (standard curl bar (3 ft) = 15 lbs, standard bar (5 ft) = 25 lbs
Olympic barbel characteristics
1” diameter grip
2” diameter ends
7’ long
weights 45 lbs
Olympic EZ curl bar / cambered bar
25 lbs
dumbbell characteristics
able to add weight to standard dumbbells, pre molded/fixed dumbbells have set weights
exercise balls
recruits the core muscle groups when more than when performing same movements on the floor, more for stabilization work
kettlebells
weigh as little as 9 lbs or >100 lbs
weight is distributed unevenly so muscle must work harder to maintain balance
correct lifting technique
- acquiring a good grip (overhand, underhand, alternated grip, open grip)
- having a stable position from which to life
- keeping the object being listed close to your body
- using your legs, not back, when lifting weight off the floor
breathing during exercise
inhale on descent, exhale on ascent
Valsalva maneuver
breathing against a closed airway
five contact points fir a bench press
head, shoulders, back, glute, feet
FITTVP
frequency, intensity, time, type, volume, progression
calculate volume
weight/resistance * reps *sets
muscles involved in a bench press
pectoralis major, anterior deltoids, triceps brachii
muscles involved in lat pulldown
biceps brachii, teres major, latissimus dorsi
