MACHINE BASED EXERCISE Flashcards
lateral raise # adjustments
4 adj - arms touching pad +body, pad on chest, seat at 90* flat feet on ground, wheelchair
lateral raise points of contact
3 (2 feet, butt)
lateral raise muscles
Deltoids
lateral raise joint motion
shoulder abduction
lateral raise start
humerus not pressed on body
lateral raise end
parallel to the floor (exhale at top)
lateral raise positioning (3)
- legs at 90*
- feet flat on ground
- humerus at pad for seating position
shoulder press pronated adjustments
2 adj. (seat height, wheelchair)
shoulder press neutral adjustments
2 adj. (seat height, wheelchair)
shoulder press pronated muscles
triceps, deltoids
shoulder press pronated points of contact
4p. (butt, back, 2feet)
shoulder press neutral points of contact
4p. (butt, back, 2feet)
shoulder press pronated joint motion
elbow extension, shoulder abduction
shoulder press pronated positioning
handle hold palms forward
shoulder press pronated start
raise handles to (chin - ear height)
shoulder press neutral start
raise handles to (chin - eat height)
shoulder press pronated end
full extension before locking elbow (exhale on raise/extension)
shoulder press neutral end
full extension before locking elbow (exhale on raise/extension)
shoulder press neutral positioning
handle hold palms inward
shoulder press neutral muscles
triceps and deltoids
shoulder press neutral joint motion
shoulder flexion, elbow extension
seated chest press joint motion
shoulder horizontal adduction, elbow extension
seated chest press muscles
pect, triceps, ant. deltoid
seated chest press adjustments
3 adj (seat, handlebar, wheelchair
seated chest press start
1-2 inch from chest
seated chest press end
full extension forward (no locking joint) -> exhale on push
seated chest press points of contact
5p. butt, 2feet, shoulder, head
seated chest press positioning
(side profile) handlebar aligned w/ client - lower handle for wheelchair only
pec dec fly joint motion
shoulder adduction
pec dec fly muscles
pects, deltoid
pec dec fly adjustments
3
pec dec fly positioning
look forward - can you see the arm pads?
pec dec fly points of contact
4p. butt, back, 2feet
pec dec fly start
bring pads where it can barely be seen
pec dec fly end
perpendicular to rest of torso (exhale on arms together
pec dec safety
turn to 1 side bring arms across body turn slightly
lat pull down pronated points of adjustments
2 pads, put pad on thighs (no use of legs)
lat pull down pronated start
handles, grab and sit lean slightly 10-15 degrees back and hold thumbs pointing in
lat pull down pronated end
handle bars (ears or chin) -> exhale on down
lat pull down pronated joint action
shoulder adduction
elbow flexion
lat pull down pronated muscles
latissimus dorsi
rhomboid
mid traps
teres major
biceps
lat pull down neutral joint actions
shoulder extension
elbow flexion
lat pull down supinated difference
thumbs pointing out
seated row pronated points of contact
2 feet and butt
seated row pronated muscles
posterior deltoid
latissimus dorsi
rhomboids
teres major
mid trap
biceps
seated row pronated joint actions
shoulder horizontal abduction
elbow flexion
seated row pronated start position
fingers barely touch handle bar and then chest pad on chest after
seated row pronated start
grip handlebar
seated row pronated end
squeeze shoulders together ( once you feel the squeeze you stop)
seated row neutral differences
thumbs to the sky
seated row neutral joint actions
shoulder extensions
elbow flexion
seated row supinated joint actions
shoulder extensions
elbow extensions
seated row supinated difference
thumbs away
seated row supinated difference
bar comes down to sternum or umbilicus
bicep curl point of adjustment
1
bicep curl positioning
axis of rotation aligned with elbow
bicep curl start
forearm parallel to the floor
bicep curl end
before the elbow lifts (exhale on arms up)
bicep curl joint action
elbow flexion
bicep curl muscles
bicep
cable bicep curl adjustments
cable at bottom
cable bicep curl muscles
biceps
cable bicep curl joint action
elbow flexion
cable bicep curl positioning
arm distance away from machine
bend at hips and knees
humerus parallel to torso
cable bicep curl start
when humerus is parallel to torso
cable bicep curl end
just before the elbows move forward (bend elbows on exhale)
Cable Triceps Pushdown (Pulldown) start
humerus parallel to torso
Cable Triceps Pushdown (Pulldown) end
extend fully without locking (exhale while pushing bar down)
Cable Triceps Pushdown (Pulldown) muscles
triceps
cable triceps pushdown (pulldown) joint action
elbow extension
leg extension joint action
knee extension
leg extension muscles
quadriceps
leg extension start
knee at 90*
leg extension end
before the knee locks (breathe out)
leg extension adjustments
seat, axis of rotation
leg curl muscles
hamstrings
leg curl joint actions
knee flexion
leg curl point of contact
hands
leg curl face headed?
facing weights
leg curl start
lower leg para to floor
leg curl end
varies - just before hips go off the bench stop before buttocks or thighs off the pad (breathe out on flexion)
leg curl positioning
bony part line up with axis of rotation, patella not on pad -> when feet under pad ankle lined up with lat malleoli
leg press points of contact
5points
butt, 2feet, back, head
leg press joint actions
hip extensions
knee extensions
leg press muscles
hamstrings, glutes, quads
leg press start
thigh perpendicular to floor
leg press end
extend without locking knees (exhale on push)
leg press adj
raise or lift back
