2 essential upper body compound movements
Pushing and Pulling movements.
Vertically up or down or horizontally
Bar Dip (Vertical Push Down) major muscle groups
Targets the Anterior Deltoid, Triceps Brachii, Latissimus Dorsi, Pectoralis Major
Barbell Deadlift major muscle groups
Targets the Gluteus Maximus, Hamstrings, Quadriceps, Posterior Adductors, Lower back, Upper back, Grip
Barbell Squat major muscles
Targets the Gluteus Maximus, Quadriceps, Hamstrings, Adductors, Gastrocnemius
Positive muscle action whereby the muscle is shortened under its own force
The agonist in a movement contracts concentric lily during the lifting phase of a movement
Negative muscle action whereby the muscle resists while it's forced to lengthen
The agonist contracts eccentrically during the lowering phase of the lift
Flat Bench Press (Horizontal Push) major muscle groups
Targets the Pectoralis Major, Anterior Deltoids, Tricep Brachii
Front Shoulder Press (Vertical Push) major muscle groups
Targets the Anterior and Medial Deltiod, Triceps Brachii
Increase in muscle mass in seditary people only after 4 to 8 weeks. Results of neural adaption in this time period.
Positive or negative muscle action at a constant speed causing the muscle to exert a continuous and maximum force throughout the range of motion
Lat Pulldown (Vertical Pull Down) major muscle groups
Targets the Lattissimus Dorsi, Rhomboids, Middle and Lower Trapezius, Biceps Brachii
Lateral Dumbbell Raise (Single Joint) major muscle groups
Targets the Medial and Anterior Deltoid, Upper and Mid Trapezius
Leg Curl (Single Joint) major muscle groups
Targets the Semitendinosus, Semimembranosus, Medial Hamstrings, Biceps Femoris, Lateral Hamstrings
The enlargement of a muscle resulting from an increase in the diameter of the muscle fibers
The ability of a muscle or muscle group to exert explosive force with speed.
Power training is more common in sport specific training
The force of a muscle or group of muscles can exert against a resistance in a single contraction or effort.
the ability of the muscles to perform physical tasks over a period of time without becoming fatigued
Purpose of a spotter
Provide protection during high RT exercises
Ensure proper technique
Provide encouragement and motivation to elicit maximal effort
A single complete action of any given exercise beginning from its starting position, returning to starting position
Exercising the muscles against a resistance (weights, tubing, body weight, air/water) to improve muscular strength, endurance, power or composition. Increase overall health and fitness.
Resistance training improves....
Better balance of muscles
Lower resting BP
Moderate decrease LDL
Increase in mineral absorption and bone density
Use safety bar collars
Use full ROM (except spine)
Inhale deeply before (loads above 80% 1 RM)
Inhale deeply (lower loads) during negative phase
Count of 2 to 5 during eccentric phase
Exhale through puresed lips during concentric phase of movement
Seated Cable Row (Horizontal Pulling) major muscle groups
Targets the Latissimus Dorsi, Rhomboids, Middle Trapezius, Biceps Brachii
Specific Training Technique
Tell: Explain the purpose: link to goal
Show: demonstrate correct execution
Explain: "This is what I did"
Do: Let client perform
Provide specific feedback for positive change
A spotter should......
should provide assistance only if necessary. Just enough to keep weight moving.
Rely on visual and tactile cues as well as visual
Spotter's hand position
On the level with machine exercises
On the barbell using alternating grip - upper body
For dumbells, joint in direct line and closest to the resistance
As close to lifter as possible without obstructing
Where greatest lifting force can be provided with the least stress on spotter
Muscle or groups possessing the ability to generate muscular strength will also possess the ability to generate endurance
When spotting a squat, the spotter stands.....
with feet shoulder-width apart
directly behind the client
with hands beside clients ribs
and squats in unison with the client