Chapter 13 Resistance Training Exercises Flashcards
Push up
Category
Safety
Regression Progression
Resistance training, chest, stabilization exercise
Safety-A common compensation that occurs when performing a push-up is the low back arching. This is an indicator that the individual possesses weak intrinsic core stabilizers and the exercise must be regressed
Regression - On knees -Hands on bench, feet on floor -hands on wall, feet on floor
Progression - lower extremities on ball - Hands-On medicine balls - hands on stability ball
Barbell bench Press
Category
Arm placement?
Form?
Resistance training, chest, strength exercise
Arms slightly wider than shoulder width
Avoid arching back or jutting the head off the bench
How should one land from a jump?
Softly
On the mid foot
Feet and knees pointing straight
Single leg dumbbell curl
Category
Technique
Progression regression
Resistance training, biceps, stabilization exercise
Technique - Keep the scapula retracted
Regression - Two-leg
Progression - Alternating arm
- Single arm
- Proprioceptive modalities
Two arm push press
Category
Safety
HOW TO?
Resistance training, total body, power exercise
SAFETY- one must establish proper stability ( stabilization Level Training) and prime mover strength (strength level training) before progressing to the power exercise.
Quickly drive dumbbells up, like a shoulder press but simultaneously drive the legs into a stagger stance with the front leg bent leg. Keep alignment as returning to starting position and repeat.
Seated shoulder press machine
Category
Form?
Resistance training, shoulder, strength exercise
Tuck the chin
Biceps curl machine Category Technique
Resistance training, biceps, strength exercise
Technique - Keep an upright posture. Do not allow your torso to excessively Flex or extend to cheat the movement
Flat dumbbell chest press
Category
Technique
Resistance training, chest, stabilization exercise
Technique - The range of motion at the shoulder joint, how far the elbows go down, will be determined by the load one is Lifting and tissue extensibility. The key is to only go as far as one can control without compensating
Front medicine ball oblique throw
Category
Technique
Resistance training, shoulder, power exercise
Technique - If a partner is unavailable you can perform this exercise by tossing the medicine ball against the wall
Two arm medicine ball chest pass
Category
Technique
Resistance training, chest, power exercise
Technique - if it is not an option to be able to perform power exercises with a medicine ball, 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
Standing cable row
Category
Technique
Regression Progression
Resistance training, back, stabilization exercise
Technique - Initiate the movement by retracting and depressing the shoulder blades
Regression - Seated
Progression - two legs, alternating arm Two legs, one arm Single leg, two arms single leg, alternating arm single leg, one arm
Soccer throw
Category
Resistance training, back, power exercise
Ball squat Category
Technique (3)
Safety
Regression Progression
Resistance training, leg, stabilization exercise
Technique - Keep the chest up
- Put pressure through the heels
- Do not rely solely on the ball for support
Safety - Ball squats are a great way to teach individuals how to squat properly with a goal to have them eventually progress to squats without the stability ball
Regression - decrease range of motion
- holding onto a stable support
Progression - Squat without stability ball
What weight is good for a medicine ball?
5-10% of body weight
Rotation chest pass
Category
Resistance training, chest, power exercise
Ball dumbbell row
Category
Technique
Regression Progression
resistance training, back, stabilization exercise
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
Regression - Kneeling over ball
Progression - Alternating arm
- One arm
Overhead medicine ball throw
Category
Technique
Resistance training, shoulder, power exercise
Technique - Do not allow the back to go into hyperextension, land from the explosive jump in a controlled and stable manner
Medicine ball pullover throw Category Safety
Resistance training, back, power exercise
Safety - To decrease stress to the shoulder and low back it will be important that one has optimal extensibility through the latissimus dorsi
Barbell clean
Category
Resistance training, total body, power exercise
Lunge to two arm dumbbell press
Category
Resistance training, total body, strength exercise
