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NASM Chapter 15: Introduction to exercise modalities
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Someone new to working out might choose to use ____ to accomplish their circuit and supersets due to it's fixed position and ability to quickly change the weight or resistance?
strength training machines
What are some disadvantages to using strength machines?
1: Artificial core support
2: Fail to accommodate multi joint movement.
3: Not one size fits all
4: Primarily work in one plane of motion which can lead to limited strength gains in some movements.
My client seems intimidated by using free weights so I'm starting him on the bench machine. What progressive steps can I take next?
After the machine have him use DB's on a bench then progress to DB's on a stability ball for added difficulty.
Advantages to using free weight are?
1: Use all planes of motion
2: Easily progressed to add greater demand on core stability.
3: Multi-joint (complex) movements incorporating the entire kinetic chain.
Note: Performing complex exercises requires more energy, burns more calories in a shorter period which is ideal for those looking to lose weight.
Disadvantages to using free weights are?
1: Might be difficult for some clients to perform, therefore regression might be necessary.
2: A spotter may be required.
Benefits to cable machines are?
1: They generally offer the same ROM as free weights.
2: No spotter needed.
3: A great way to challenge the core
When using a cable machine remember to do what?
Align the pulley to move in the same direction as the muscle you're focusing on.
What are the disadvantages of using bands for resistance?
1: The tension in the band changes over time
2: The resistance is not consistent in that it's always changing and different depending on the speed, frequency of use and thickness.
What are the advantages of using bands for resistance?
2: Allows you to move in multiple planes of motion
3: Come in a variety of resistances
4: Versatile, inexpensive and portable.
In what phases can I incorporate resistance bands?
Can be used in phases 1, 2 & 5.
In what phase(s) can I incorporate free weights?
All 5 phases.
In what phases can I incorporate the use of cable machines?
All 5 phases
In what phases can I incorporate the use of strength machines?
All 5 phases
What are the advantages of using medicine balls in your workout?
1: Various weights and sizes, varying the difficulty and uses.
2: Used in a various planes of motion
3: Increases muscular strength, endurance and power and in some cases rehabilitates.
4: It allows movements to occur as explosively as possible without the need for eccentric deceleration since you can release the ball at the end of the movement. Thus allowing for full concentric power development.
In what phases can I incorporate the use of medicine balls?
Phases 1, 2 & 5
What are the benefits of incorporating the use of kettlebells into my training?
1: Enhanced athleticism, coordination, and balance
2: Increased mental focus and physical stamina
3: Increased oxygen uptake
4: Increased total body conditioning as opposed to isolation training
5: Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles,
6: Increased core stability and muscular endurance
7: Increased strength and power
8: Improved grip strength
9: Increased metabolic demands and caloric expenditure
In what phases can I incorporate the use of kettlebells?
Phases 1, 2 & 5.
Should I have every client practice with kettlebells?
No, precise technique is a must when performing exercises with kettlebells. Emphasis on the posterior chain, working from the ground up and keeping perfect form throughout each rep is a top priority. Practicing appropriate skills of gluteal and latissimus dorsi contraction along with abdominal hollowing and bracing must be continued and progressed carefully.
What are a few of the benefits of body weight training?
1: No need for free weights or other machines.
2: Work in all planes of motion
3: Workouts are portable
What are closed-chained exercises?
Movements in which the hands and feet are in a constant fixed position, thus the force applied is not great enough to overcome the resistance. Examples: Push ups, pull ups and squats.
What are open-chained exercises?
Movements in which the hands and feet are not in a fixed position and the force applied by the body is great enough to overcome the resistance. Examples: Bench press, lat pulldown and machine leg extension.
What are a few of the benefits of suspension body weight exercises?
1: Increased muscle activation
2: Low compressive loads to the spine
3: Increased performance
4: Potential increase in caloric expenditure
5: Improvements in cardiovascular fitness
6: Can be modified to meet the needs of any client
7: Multiplanar, multi-joint exercise in an unstable yet controlled movement.
What phases are ideal for suspension training?
Phases 1 & 2
Why would I choose to use stability balls in a workout?
They challenge the stability of the client & can also reinforce proper posture during squat movements.
Primarily what phases are stability balls used in?
Phase 1 & 2
Table 15.2 Stability ball size chart
What does the term BOSU stand for?
BOth Sides Up
Why would I choose to use a BOSU ball with a client?
When looking to progress the difficulty of an exercise and challenge the clients stability even further.
In what phases are you likely to use the BOSU balls?
Phase 1, 2 & 5
What are the benefits of vibration training?
1: Stimulates greater muscle fiber involvement which leads to increases in lean body mass, weight loss and changes in body comp.
2: Improves circulation and cardiovascular function
3: Alleviation of muscle soreness
4: Increases metabolism
5: Increased bone density
6: Increased flexibility and ROM
7: Improving overall well-being and potentially reducing the symptoms of Parkinson disease, multiple sclerosis, and fibromyalgia
Are there any disadvantages to vibration training?
Yes, prolonged exposure to intense vibration can be a risk factor. Start with a low intensity and gradually increase.
What phases can vibration training be used in?
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