Study Guide - Resistance Exercises

Question 1

Ball Squat, Curl to Press and Multiplanar Step-Up Balance, Curl, to Overhead press are examples of what type of resistance training exercise?

Answer 1

Total Body-Stabilization Exercises

Question 2

Which total body-stabilization exercise includes the following preparation, movement, and technique?
Preparation: begin with both feet shoulders-width apart pointing straight ahead and knees over the second and third toes. Position the ball in the low-back region as shown
Movement: lower into a squat position, keeping lower extremities in proper alignment. Stand to a fully upright position while contracting the gluteal muscles and quadriceps. Once stabilized, curl and press the dumbbells overhead until both arms are fully extended. Slowly return to the start position and repeat. Regression, decrease range of motion. Progression, alternating-arm, one-arm, and single-leg
Technique: when performing any form of a ball squat, try to use the ball to guide one through the squatting motion (sitting into a chair) versus relying on the ball for support (leaning back on the ball)

Answer 2

Ball Squat, Curl to Press

Question 3

Which total body-stabilization exercise includes the following preparation, movement, and technique?
Preparation: stand in front of a box with feet shoulders-width apart
Movement: step onto box with one leg, keeping foot and knee pointed straight ahead, push through heel and stand up straight, balancing on one leg. Flex the other leg at the hip and knee, Once balance has been established, curl and press the dumbbells overhead until both arms are fully extended. Slowly return the dumbbells to the starting position. Return opposite leg to the ground and step off the box. repeat on other leg. Regression, omit balance. Progression, frontal plane, transverse plane
Technique: when pressing overhead, make sure the low back does not arch. This may indicate tightness of the latissimus dorsi and weakness of the intrinsic core stabilizers

Answer 3

Multiplanar Step-Up Balance, Curl, to Overhead Press

Question 4

Lunge to Two-Arm Dumbbell Press and Squat, Curl, to Two-Arm Press are examples of what type of resistance training exercise?

Answer 4

Total Body-Strength Exercises

Question 5

Which total body-strength exercise includes the following preparation, movement, and technique?
Preparation: begin with both feet shoulders-width apart. Hold two dumbbells in hands at chest level (palms facing body)
Movement: lunge forward, come to a stabilized position with front foot pointing straight ahead and knee directly over second and third toes. Both knees should be bent at a 90-degree angle, front foot should be flat on the ground, and back goot should have the heel lifted off the ground. From this position, drive off of front foot and back into a standing position. Press the dumbbells overhead until arms are fully extended. Lower weight and repeat
Technique: when performing any squatting or lunging motion, make sure the foot stays straight and the knees stay in line with the toes. This ensures proper joint mechanics (arthrokinematics) and optimal force generation (via proper length-tension relationships and force-couple relationships), increasing the benefit of the exercise and decreasing its risk

Answer 5

Lunge to Two-Arm Dumbbell Press

Question 6

Which total body-strength exercise includes the following preparation and movement?
Preparation: begin with both feet shoulders-width apart and pointing straight ahead, and knees over the second and third toes
Movement: perform a squat as low as can be safely controlled, keeping lower extremities in proper alignment. Before any compensation occurs, activate gluteal muscles and stand to a fully upright position. Once stabilized, curl and press the dumbbells overhead until botha arms are fully extended, with palms facing away. Slowly return the dumbbells to the start position and repeat.

Answer 6

Squat, Curl, to Two-Arm Press

Question 7

Two-Arm Push Press and Barbell Cleans are examples of what kind of resistance exercises?

Answer 7

Total Body-Power Exercises

Question 8

Which total body-power exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulders-width apart. Hold two dumbbells in hands at shoulder level
Movement: quickly drive dumbbells up, as if doing a shoulder press. At the same time, drive the legs into a stagger stance position. Back leg should be in triple extension (plantar flexion, knee extension, hip extension) with the front leg bent slightly. Maintain optimal alignment on the return to the starting position and repeat
Technique: one must establish proper stability (stabilization level training) and prime mover strength (strength level training) before progressing to the power exercises

Answer 8

Two-Arm Push Press

Question 9

Which total body-power exercise includes the following preparation, movement, and safety?
Preparation: Squat down next to bar, keeping feel flat on the floor. Arms grapes the bar fully extended slightly wider than shoulders-width apart. Position shoulders over or slightly ahead of the bar, and the pelvis should be in a neutral position
Movement: initiate the first pull by extending knees and hips, lifting bar straight up (keeping the bar close to the shins) with elbows extended. Continue to move bar upward by explosively extending hips, knees, and ankles (plantarflexion) in a jumping motion. At maximal plantarflexion, elevate shoulders and flex and pull with the arms. Pull bar as high as possible before rotating elbows under the bar. Point elbows forward. Rack the bar across the front of the shoulders, keeping the torso erect. Flex hips and knees to absorb the weight of the bar.
Safety: this is a simplified description and illustration of performing this exercise. This exercise is an advanced power exercise and requires proper instruction before attempting.

Answer 9

Barbell Clean

Question 10

Ball Dumbbell Chest Press and Push-Ups are examples of what resistance exercises?

Answer 10

Chest-Stabilization Exercises

Question 11

Which total chest-stabilization exercise includes the following preparation, movement, and safety?
Preparation: lie on stability ball as shown. Maintain a bridge position by gluteal muscles and keeping shoulders, hips, and knees at the same level. Feet should be shoulders-width apart with toes pointing straight ahead. Hold one dumbbell in each hand, at chest level
Movement: press both dumbbells straight up and then together, by extending elbows and contracting chest. Hold. Slowly return dumbbells toward body by flexing the elbows. Regression, dumbbell chest press progression on bench. Progression, alternating-arm, single-arm.
Technique: To ensure proper alignment, the ears, shoulders, hips, and knees should all be in line with one another

Answer 11

Ball Dumbbell Chest Press

Question 12

Which total chest-stabilization exercise includes the following preparation, movement, and safety?
Preparation: begin in a push-up position. Draw in navel and contract gluteal muscles
Movement: keeping pelvis in neutral position, slowly lower body toward ground, by flexing elbows and retracting and depressing shoulder blades. Push back up to starting position, by extending elbows and contracting chest. Do not allow head to jut forward. Regressions, on knees, hands on bench, feet on floor, and hands on wall, feet on floor. Progressions,lower extremities on ball, hands on medicine balls, and hands on stability ball
Safety: a common compensation that occurs when performing a push-up is the low back arching (stomach falls toward the ground). This is an indicator that the individual possesses weak intrinsic core stabilizers and the exercrice must be regressed

Answer 12

Push-Up

Question 13

Flat Dumbbell Chest Press and Barbell Bench Presses are examples what kind of exercises?

Answer 13

Chest-Strength Exercises

Question 14

Which chest-strength exercise includes the following preparation, movement, and technique?
Preparation: lie on flat bench with knees bent and feet flat on the floor. Hold one dumbbell in each hand, and chest level
Movement: press both dumbbells straight up and then together, by extending elbows and contracting chest. Hold. Slowly return dumbbells toward body by flexing elbows and allowing shoulders to retract and depress
Technique: when performing chest presses, the range of motion at the shoulder joint (how far the elbows go down) will be determined by the load one is lifting (control) and tissue extensibility. The key is to only go as far as one can control without compensating

Answer 14

Flat Dumbbell Chest Press

Question 15

Which chest-strength exercise includes the following preparation and movement?
Preparation: lie on flat bench, feet flat on floor and toes pointing straight ahead. Hold a barbell and grasp the bar with hands slightly wider than shoulders-width apart
Movement: slowly lower the bar toward the chest by flexing the elbows, Avoid letting the back arch or the head jut off the bench. Press the bar back up, extending arms and contracting chest, until elbows are fully extended

Answer 15

Barbell Bench Press

Question 16

Two-Arm Medicine Ball Chest Pass and Rotation Chest Pass are both what type of resistance training exercises?

Answer 16

Chest-Power Exercises

Question 17

Which chest-power exercise includes the following preparation, movement, and technique?
Preparation: stand facing a wall or partner and establish a squared stance position. Hold a medicine ball (5 to 10% of cody weight) with both hands, elbows flexed, at chest level
Movement: push and release the ball straight ahead as hard as possible, by extending the elbows and contracting the chest. Do not allow the shoulders to elevate. Catch and repeat as quickly as possible
Technique: if it is not an option to be able to perform power exercises with a medicine ball (facility-dependent, equipment), 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

Answer 17

Two-Arm Medicine Ball Chest Pass

Question 18

Which chest-power exercise includes the following preparation and movement?
Preparation: stand, with body turned at a 90-degree angle from a wall or partner. Hold a medicine ball (5 to 10% of body weight) with both hands, elbows flexed, at chest level
Movement: use abdominal muscles, hips, and gluteal muscles to rotate body quickly and explosively toward the wall. As body turns, pivot back leg and allow it to go into triple extension (plantarflexion, knee extension, hip extension). With the upper body, push the medicine ball using the back arm to extend and apply force as shown. Catch and repeat as quickly as possible, under control

Answer 18

Rotation Chest Pass

Question 19

Standing Cable Row and Ball Dumbbell Row are what kind of resistance exercises?

Answer 19

Back-Stabilization Exercises

Question 20

Seated Cable Row and Seated Lat Pulldowns are what kind of resistance exercises?

Answer 20

Back-Strength Exercises

Question 21

Medicine Ball Pullover Throw and Soccer Throws are what kind of resistance training?

Answer 21

Back-Power Exercises

Question 22

Single-Leg Dumbbell Scaption and Seated Stability Ball Military Press are what kind of resistance exercises?

Answer 22

Shoulder-Stabilization Exercises

Question 23

Seated Dumbbell Shoulder Press and Seated Shoulder Press Machine are what kind of resistance exercies?

Answer 23

Shoulder-Strength Exercises

Question 24

Front Medicine Ball Oblique Throw and Overhead Medicine Ball Throw are what type of resistance exercises?

Answer 24

Shoulder-Power Exercises

Question 25

Single-Leg Dumbbell Curl and Single-Leg Barbell Curls are what type of resistance exericeses?

Answer 25

Biceps-Stabilization Exercises

Question 26

Seated Two-Arm Dumbbell Bicep Curl and Biceps Curl Machine are what type of resistance exercies?

Answer 26

Biceps-Strength Exercises

Question 27

Supine Ball Dumbbell Triceps Extensions and Prone Ball Dumbbell Triceps Extensions are what type of stabilization exercises?

Answer 27

Triceps-Stabilization Exercises

Question 28

Cable Pushdown and Supine Bench Barbell Triceps Extension are what kind of resistance exercises?

Answer 28

Triceps-Strength Exercises

Question 29

Ball Squats and Multiplanar Step-Up to Balance are what type of resistance exercises?

Answer 29

Leg-Stabilization Exercises

Question 30

Leg presses (hip sled) and Barbell Squats are what type of resistance training?

Answer 30

Leg-Strength Exercises

Question 31

Squat Jump and Tuck Jump are what type of resistance exercises?

Answer 31

Leg-Power Exercises

Question 32

Which leg-power exercise includes the following preparation and movement?
Preparation: stand with feet shoulders-width apart and pointing straight ahead
Movement: Squat down slightly. Jump into the air while extending arms overhead. Bring arms back to sides during landing. Land softly on the mid-foot in a controlled manner with feet and knees pointing straight ahead. Repeat as quickly as can be controlled

Answer 32

Squat Jump

Question 33

Which leg-power exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulders-width apart and pointing straight ahead
Movement: jump off the ground and, while in the air, bring knees up to chest. Land softly on the midpoint of the feet straight and knees over mid-foot. Repeat, as quickly as can be controlled
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

Answer 33

Tuck Jump

Question 34

Which leg-strength exercise includes the following preparation, movement, and safety?
Preparation: stand with shoulder-width apart, toes pointing straight ahead, and knees over second and third toes. Rest barbell on shoulders, behind neck, with hands grasping the bar wider than shoulders-width apart
Movement: slowly begin to squat down, bending knees and flexing hips, keeping feet straight. Do not allow the knees to move inward. Keep the chest up and put pressure through the heels. Squat to a depth that can be safely controlled while maintaining ideal posture. To rise back up, contract gluteal muscles and place pressure through the heels as knees and hips are extended. Stand up straight until hips and legs are fully extended. Avoid compensation in the low back or lower extremities
Safety: How far down should you squat? Only as far as can be controlled without compensating. As one develops more flexibility and stabilization strength, the range of motion can be increased, assuming no compensation occur.

Answer 34

Barbell Squat

Question 35

Which leg-strength exercise includes the following preparation, movement, and technique?
Preparation: stand in machine. Make any adjustments necessary to fit body. Place feet shoulders-width apart, with toes pointing forward and knees directly over second and third toes
Movement: slowly perform a squat to a depth that can be safely controlled. Keep optimal alignment of the lower extremities throughout the movement. Before any compensation occurs, activate gluteal muscles and apply pressure through heels extending hips and knees back to the starting position
Technique: make sure the feet are positioned on the platform hips-to-shoulder-width apart, toes are pointed straight, and the knees track in line with the toes. This will decrease stress to the knees, hips, and low back

Answer 35

Leg Press (Hip Sled)

Question 36

Which leg-stabilization exercise includes the following preparation, movement, and technique?
Preparation: stand in front of box, with feet pointed straight ahead. Hold dumbbells to the side.
Movement: step onto box with one leg, keeping foot pointed straight ahead and knee lined up over mid-foot. Push through heel and stand up straight, balancing on one leg. Flex the other leg at the hip and knee and dorsiflex the foot. Return ‘floating’ leg to the ground and step off the box, maintaining optimal alignment. Repeat on other leg. Regression, imut balance, decrease step height. Progression, frontal plane step-up, transverse plane step-up
Technique: Lunges are excellent lower-extremity strengthening exercises, however, many individuals lack the flexibility and stabilization requirements to execute the exercise properly. Step-ups are a great way to regress the lunge until one develops proper flexibility and stabilization capabilities to perform the lunge correctly

Answer 36

Multiplanar Step-Up to Balance

Question 37

Which leg-stabilization exercise includes the following preparation, movement, and safety?
Preparation: stand with feet shoulders-width apart, toes pointing forward, and knees over second and third toes. Hold dumbbells to the side of the body. Rest back against a stability ball, which is placed on a wall.
Ideally, keep feet under the knees. For individuals who lack ankle dorsiflexion (tight calves), place the feet slightly in front of the knees
Movement: slowly begin to squat down, bending knees and flexing hips, keeping feet straight (as if sitting into a chair). Keep the knees in line with the toes and abdominals activated. Allow the pelvis to sit back under the ball while maintaining a neutral spine. Keep the chest up and put pressure through the heels. Do not rely solely on the ball for support. To rise back up, contract gluteal muscles and place pressure through the heels as knees are extended. Stand up straight until hips and legs are fully extended. Avoid compensation in the low back or lower extremities. Regression, decrease range of motion, holding on to a stable support. Progression, squat without stability ball
Safety: ball squats are a great way to teach individuals how to swat properly, with the goal to have them eventually progress to squats without the stability ball

Answer 37

Ball Squat

Question 38

Which triceps-strength exercise includes the following preparation, movement, and safety?
Preparation: lie on flat bench. Feet should be flat with toes pointing straight ahead. hold barbell in both hands with elbows flexed
Movement: extend elbows until arms are straight. Hold. Slowly lower barbell toward forehead by flexing elbows, Repeat.
Safety: keeping the hands too close on the bar can increase stress on the elbow. Having your hands closer to shoulders-width apart can help to decrease stress to the elbow and compensation

Answer 38

Supine Bench Barbell Triceps Extension

Question 39

Which triceps-strength exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulders-width apart, pointed straight ahead, and knees slightly flexed. Grasp a cable, with elbows flexed. Keep shoulder blades retracted and depressed
Movement: contract triceps by pushing hands toward the ground until arms are fully extended. Hold. Slowly return to the starting position. Repeat.
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 help decrease the risk of compensation when performing the exercise

Answer 39

Cable Pushdown

Question 40

Which triceps-stabilization exercise includes the following preparation, movement, and technique?
Preparation: lie in a prone position, with stability ball under abdomen. Keep feet pointed down, legs completely straight, and navel drawn in. Hold dumbbells in each hand with elbows bend and shoulder blades retracted and depressed
Movement: maintain a retracted scapular position, and extend elbows so that they are parallel to the side of the body. Hold. Slowly return dumbbells to original position by flexing elbows. Regression, standing with cable. Progression, alternating-arms, single-arm
Technique: to ensure optimal alignment, make sure the ankles, knees, hips, elbows, shoulders, and ears are all in alignment and maintained throughout the exercise

Answer 40

Prone Ball Dumbbell Triceps Extensions

Question 41

Which triceps-stabilization exercise includes the following preparation, movement, and safety?
Preparation: lie on a stability ball, with ball between shoulder blades. Maintain a bridge position by contracting gluteal muscles and keeping shoulders, hips, and knees level. Feet should be shoulders-width apart with toes pointing straight ahead
Movement: extend elbows until arms are straight. Return dumbbells slowly to the start position by flexing elbows. Regression, on bench. Progression, alternating-arms, one-arm
Safety: when performing stability ball exercises in a supine position, make sure position is such that head comfortably rests on the ball. This will decrease stress to the cervical spine

Answer 41

Supine Ball Dumbbell Triceps Extensions

Question 42

Which biceps-strength exercise includes the following preparation, movement, and technique?
Preparation: sit at machine. Make any adjustments necessary to fit body. Select desired weight
Movement: Perform a curl by flexing elbows while keeping shoulder blades retracted. Do not allow head to jut forward. Curl until end range. Slowly return weight to original position by extending elbows
Technique: when performing this exercise, it is important to keep an upright posture. Do not allow your torso to excessively flex or extend to cheat the movement

Answer 42

Biceps Curl Machine

Question 43

Which biceps-strength exercise includes the following preparation and movement?
Preparation: sit on a bench with feet flat on the floor, pointing straight ahead. Hold dumbbell in each hand with arms at sides
Movement: Perform a biceps curl by performing elbow flexion and supination. Keep shoulder blades retracted throughout the exercise. Slowly return dumbbells to their original position

Answer 43

Seated Two-Arm Dumbbell Biceps Curl

Question 44

Which biceps-stabilization exercise includes the following preparation, movement, and safety?
Preparation: stand on one foot while holding a barbell in both hands
Movement: perform a barbell curl by flexing both elbows, keeping the shoulder blades retracted. Curl bar up to chest level. Slowly lower the bar back to original position by extending the elbows. Regression, two-leg. Progression, proprioceptive modalities
Safety: to decrease stress on elbow, do not grip too close or too wide on the bar. To determine grip width, extend you elbows so your hands fall naturally to your sides, palms facing forward. Where your hands fall at your sides is the position where they should be when they grip the bar

Answer 44

Single-Leg Barbell Curl

Question 45

Which biceps-stabilization exercise includes the following preparation, movement, and technique?
Preparation: stand on one foot and allow arms to extend and hang to the sides of the body with a dumbbell in each hand
Movement: perform a biceps curl by performing elbow flexion and supination. Slowly return dumbbells to their original position. Regression, two-leg. Progression, alternating-arm, single-arm, and proprioceptive modalities
Technique: keeping the scapulae retracted during the exercise ensures proper scapular stability, placing more of an emphasis on the biceps musculature

Answer 45

Single-Leg Dumbbell Curl

Question 46

Which shoulder-power exercise includes the following preparation and movement?
Preparation: stand with back to wall in a semi-squat position holding a medicine ball as shown
Movement: jump off the ground explosively, extending arms overhead. Throw the medicine ball off the wall. Release the ball before arms pass ears. Do not allow the back to go into hyperextension. Land in a controlled and stable manner, avoiding all compensations

Answer 46

Overhead Medicine Ball Throw

Question 47

Which shoulder-power exercise includes the following preparation, movement, and technique?
Preparation: stand facing a wall or partner with feet shoulders-width apart, knees slightly bend, and toes pointing straight ahead. Hold a medicine ball (between 5 and 10% of body weight)
Movement: toss the ball against the wall or to a partner with an underhand motion. Use a scooping motion to catch the ball. Repeat as quickly as can be performed continuously to one side or by alternating sides
Technique: if a partner is unavailable, you can perform the exercise by tossing the medicine ball against the wall

Answer 47

Front Medicine Ball Oblique Throw

Question 48

Which shoulder-strength exercise includes the following preparation and movement?
Preparation: sit at machine with feet straight ahead. Make any adjustments necessary to fit body. Select desired weight. Keep the chin tucked
Movement: press weight overhead until arms are fully extended. Hold. Slowly return weight to original position by flexing elbows and allowing shoulder blades to retract and depress

Answer 48

Seated Shoulder Press Machine

Question 49

Which shoulder-strength exercise includes the following preparation, movement, and safety?
Preparation: sit on a bench, feet flat on floor, and toes pointing straight ahead. Hold dumbbells in each hand
Movement: press arms directly overhead by extending elbows. Do not allow head to jut forward or back to arch. Slowly return to starting position and repeat
Safety: when performing this exercise, make sure the cervical spine stays neutral (head drawn back). Do not allow the head to migrate forward as this places excessive stress on the posterior neck muscles and cervical spine

Answer 49

Seated Dumbbell Shoulder Press

Question 50

Which shoulder-stabilization exercise includes the following preparation, movement, and safety?
Preparation: sit on a stability ball, keeping the toes pointed straight ahead, feet hips-width apart. Hold dumbbells at shoulder level
Movement: press the dumbbells overhead until both arms are fully extended, with palms facing away. Hold. Slowly return dumbbells to the start position and repeat. Regression, seated on a bench. Progression, alternating-arm, one-arm, standing
Safety: performing exercises on a stability ball can be uncomfortable for some people. It may be required for the health and fitness professional to hold the ball while the individual performs the exercise to provide some additional support (both mentally and physically)

Answer 50

Seated Stability Ball Military Press

Question 51

Which shoulder-stabilization exercise includes the following preparation, movement, and technique?
Preparation: hold dumbbells at side, with palms facing side of body. Raise one foot off the floor
Movement: raise both arms, thumbs up, at a 45-degree angle in front of the body, until hands reach approximately eye level. Keep shoulder blades retracted and depressed throughout the exercise. Do not allow the back to arch. Hold. Slowly return arms back to sides of body and repeat. Regression, two-legs, seated. Progression, single-leg, alternating-arm, single-leg, single-arm, proprioceptive modalities
Technique: performing shoulder exercises in the scapular plane increases the risk of the supraspinatus muscle becoming impinged between the head of the humerus and the coracoacromial arch of the scapula

Answer 51

Single-Leg Dumbbell Scaption

Question 52

Which back-power exercise includes the following preparation and movement?
Preparation: stand holding a medicine ball (5 to 10% of body weight) overhead
Movement: quickly throw the medicine ball toward the floor, allowing the arms to follow through. Repeat

Answer 52

Soccer Throw

Question 53

Which back-power exercise includes the following preparation, movement, and safety?
Preparation: place stability ball under low back, bend knees at a 90-degree angle, and keep feet flat and toes pointing straight ahead. Hold a medicine ball (5 to 10% of body weight) overhead with both hands, with arms extended
Movement: using abdominals, quickly crunch forward. Throw the medicine ball straight ahead keeping elbows fairly straight. As the ball releases, continue pulling the arms through all the way to the sides of the body. Keep chin tucked throughout the exercise. Repeat as quickly as possible, under control
Safety: to decrease stress to the shoulder and low back, it will be important that one has optimal extensibility though the latissimus dorsi musculature before performing these back-power exercises

Answer 53

Medicine Ball Pullover Throw

Question 54

Which back-strength exercise includes the following preparation, movement, and safety?
Preparation: sit upright with feet on the floor pointing straight ahead
Movement: pull handles toward the body, by flexing elbows and depressing the shoulder blades. Do not arch back, allow head to jut forward, or elevate the shoulders. Slowly return weight to original position, by extending elbows
Safety: performing this exercise with a bar behind the neck is not advised as this places stress to the shoulder joints and cervical spine. If performing the exercise with a bar (instead of cables), the var should pass in front of the face approximately to shoulder height

Answer 54

Seated Lat Pulldown

Question 55

Which back-strength exercise includes the following preparation, movement, and technique?
Preparation: sit facing a cable machine, with feet shoulders-width apart and pointing straight ahead. hold cables, with arms extended
Movement: row cable by flexing elbows and pulling the handles toward the trunk. Bring thumbs toward the armpits, keeping the shoulder blades retracted and depressed. Do not allow the head to jut forward. Hold. Slowly return arms to original position by extending the elbows
Technique: to increase the effectiveness of the exercise and decrease the risk of injury, keep the torso stationary throughout the execution of the exercise, flexing and extending the torso while performing the row creates momentum, which decreases the effectiveness of the exercise and places stress on the low back

Answer 55

Seated Cable Row

Question 56

Which back-stabilization exercise includes the following preparation, movement, and technique?
Preparation: begin in a prone position, with stability ball under abdomen. Keep feet pointed down, legs completely straight. Hold dumbbells in each hand and extend arms in front of body
Movement: contract gluteal muscles and quadriceps, row the dumbbells by flexing elbows and retracting and depressing shoulder blades. Hold. Return dumbbells slowly to ground, by extending elbows. Regression, kneeling over ball. Progression, alternating-arm, one-arm
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

Answer 56

Ball Dumbbell Row

Question 57

Which back stabilization exercise includes the following preparation, movement, and technique?
Preparation: stand facing a cable machine with feet pointing straight ahead. Hold cables, with arms extended at chest level
Movement: with knees slightly flexed, row cable by flexing elbows, retracting and depressing the shoulder blades. Hold. Slowly return arms to original position, by extending the elbows. Regression, seated. Progression, two-legs, alternating-arm, two-legs, one-arm, single-leg, two-arms, single-leg, alternating-arm, single-leg, one-arm
Technique: when performing rows, initiate the movement by retracting and depressing the shoulder blades (scapulae). Do not allow shoulders to elevate

Answer 57

Standing Cable Row