Fixed Resistance Exercises Flashcards
Learn to deliver these exercises to client
1
Q
Seated Chest Press
A
- Adjust seat so chest is level with handles,
- Lift chest but keep upper back pressed against bench,
- Keep wrists straight,
- Extend arms fully but do not lock elbows,
- Look straight ahead
2
Q
Seated Row
A
- Keep torso vertical,
- Pull shoulders down and back,
- Look straight ahead,
- Lead with the elbows,
- Keep wrists straight
- Pull handles towards the body
3
Q
Seated Shoulder Press
A
- Keep chest up
- Lower back slightly arched
- Keep elbows under hands
- Maintain straight wrists
- Push straight up and overhead
4
Q
Lat Pull Down
A
- Keep chest up
- Lean back slightly
- Pull the elbows down and back
- Pull the bar to the upper chest
- Keep wrists straight
- Do not pull the bar down
behind the neck
5
Q
Pec Dec
A
- Adjust seat so arms are parallel to the floor,
- Keep elbows slightly bent but rigid throughout
- Avoid hyperextending the shoulders
- Keep wrists straight
6
Q
Straight Arm Pull Down
A
- Avoid hyperextending the lower back & shoulders
- Keep arms straight
- Lead with the elbows
7
Q
Assisted Chin Up
A
- Set weight to counterbalance required amount of bodyweight
- Mount machine carefully
- Pull the body up so the chin is level with the hands
- Extend arms and lower all the way down but do not relax
at the bottom of the rep
8
Q
Tricep Press
A
- Keep elbows tucked into the ribs
- Brace abs
- Keep chest up and shoulders down and back
- Do not lean forward
- Keep head up and look straight ahead
- Keep wrists straight
This exercise can be done on:
- Cable Machine
- Fixed Resistance Machine
9
Q
Seated Ab Crunch
A
- Adjust the height of the seat on the seated abcrunch
machine so that the front of your shoulders rest against the padded lever - Insert the pin into the
weight stack to select the load you’d like to lift. - Sit on the machine and lift your arms over the lever
pad - Exhale and flex your waist to push against the padded lever
- Bend forward at the waist
- Keep your hips in the seat
- Inhale as you extend your
waist and return to a vertical sitting position.
10
Q
Back Extension
A
- Follow machine instructions for set up and select desired weight
- Sit so that feet are on (or behind) foot rest, and back pad is on your upper back
(shoulder blades) while your torso is slightly
pitched forward. - Keep knees above ankles
- Back straight
- Abs engaged
- Arms crossed at your chest
11
Q
Bicep Curl
A
- Keep elbows tucked into sides
- Do not use legs or
back to raise weight - Keep wrists straight
- Keep core tightly braced
- Look forward and keep torso upright
- Extend arms fully at the bottom of each rep
This exercise can be performed:
- Cable machine
- Fixed resistance machine
12
Q
Leg Press
A
- Place feet completely on footplate, and push with
flat feet. - Extend legs fully but do not lock knees
- Avoid rounding the lower back
- Bend knees to no
more than 90-degrees
13
Q
Leg Extension
A
- Line knees up with lever arm pivot point,
- Position roller just above ankles
- Extend legs fully but under control
- Do not allow the weights to touch between repetitions
- Keep upper body relaxed
14
Q
Leg Curl
A
- Line knees up with lever arm pivot point,
- Position roller just behind ankles
- Extend legs fully but do not hyperextend knees
- Do not allow the weights
to touch between repetitions - Keep upper body relaxed
This can be performed using:
- Seated Leg Curl Machine
- Lying Leg Curl Machine
15
Q
Hip Abduction
A
- Place outside of knees against pads and push legs outward as far as is comfortable
- Return to starting position but do not allow weights to touch between repetitions
- Maintain an upright torso, neutral spine and relaxed upper body
This can be performed using:
- Fixed Seated Hip Abduction
- Cable Hip Abduction
