Chapter 10

1. Chapter 10 Resistance Exercise Techniques and Spotting

2. Objectives • Define different types of resistance training (RT) • Understand different adaptations to RT • Define overtraining • Identify safety measures • Discuss RT technique • Identify proper spotting techniques

3. Key Point At the core of safe and effective resistance training is proper exercise execution. Exercises performed and spotted correctly promote injury-free results and do so in a more time-efficient manner.

4. Three Types of Exercises • Total-body exercises emphasize loading the spine directly or indirectly in an explosive manner • Multi-joint exercises involve two or more joints during a repetition • Single-joint exercises involve only one joint during a repetition

5. Muscle Hypertrophy • Overload: resistance should be greater than the muscle’s previous level of adaptation • Muscle recruitment: maximal numbers of muscle fibers (motor units) should be recruited • Energy intake: adequate amount of carbohydrate and protein should be consumed

6. Absolute and Relative Muscular Strength • Absolute muscular strength is the force an individual can develop regardless of body weight • Relative muscular strength is absolute muscular force divided by body weight

7. Adaptation • Intermuscular adaptation refers to the proper execution of exercise technique between muscles • Intramuscular adaptation refers to how many motor units are recruited during the effort, how quickly they are recruited, within a muscle

8. Overtraining • Characterized by decline in performance over time. Occurs with inadequate rest. • Proper planning using a periodized resistance training program will help prevent overtraining

9. Symptoms of Overtraining • Increase in morning resting heart rate • Increase in muscle soreness • Decrease in body weight • Decrease in appetite • Inabilityto perform at the same level of strength, power, or endurance as previously

10. Safety • Safety is extremely important in a resistance-training program, and proper precautions should be taken at all times • Safety precautions: • Inspect equipment • Use of spotters • Wear proper clothing

11. Spotting • A spotteris a person who assists in the proper execution of an exercise • Responsibility is to: • Ensure the exerciser completes all repetitions with good technique • Assist the lifter with completion of a repetition when needed • Summon help when necessary • Use collars!

12. Spotting (cont.) • Exercises that involve the use of free weights require the use of one or more spotters who are skilled at safely spotting • Over the head • Bar resting on the back • Bar racked at the shoulders • Bar over the face

13. Spotting (cont.) • Exercises involving raising the barbell or dumbbell to the side or front of the body below shoulder level generally do not require a spotter • Exercises that require explosive power shouldnot utilize a spotter

14. Exercise Apparel • Proper clothing when resistance training is critical for safety and etiquette

15. Exercise Apparel (cont.) • Footwear should be closed-toe training shoes that provide a solid, stable base.

16. Resistance Training Technique • Objective for exercise selection • Equipment alignment • Body alignment • Stabilization • Movement during exercise • Speed of movement • Breathing • Initiation and return of equipment

17. Resistance Training Technique (cont.) • Make sure the exercise matches the objective of the RT program • Proper equipment setup to insure safety and promote maximum benefits • Correct positioning of the pelvis, spinal column, and shoulder girdle during RT

18. Resistance Training Technique (cont.) • Handgrip positions: • Pronated grip: palms down, knuckles up • Supinated grip: palms up, knuckles down • Neutral grip: knuckles point laterally • Alternated grip: one hand supinated and one pronated • Hook grip: wrapping the index and middle fingers around the thumb, which is placed against the bar first

19. Resistance Training Technique (cont.) • Stabilization is critical to maintain proper body alignment during RT • The ideal ROM will depend on variations in the exerciser’s musculoskeletal, neurological, and biomechanical systems

20. Resistance Training Technique (cont.) • Speed of motion • With the exception of power or explosive lifts, exercises should be performed in a slow and controlled manner • Breathing • inhale eccentric and exhale concentric

21. Power exercises (Olympic Lifts) Power clean Power snatch Power jerk Resistance-Training Exercises

22. Hip/thigh exercises Dead lift – Leg extension Barbell lunge – Leg curl Stiff-legged dead lift – Standing heel raise Leg press Resistance-Training Exercises (cont.)

23. Chest exercises Bench press dumbbell Bench press barbell Incline press dumbbell Incline press barbell Dumbbell fly Resistance-Training Exercises (cont.)

24. Upper back Dumbbell one-arm row Lat pull-down Seated row Resistance-Training Exercises (cont.)

25. Shoulder Dumbbell seated shoulder press Machine shoulder press Barbell upright row Dumbbell posterior raise Resistance-Training Exercises (cont.)

26. Triceps Supine triceps extension Triceps push-down Biceps Barbell bicep curl Dumbbell seated alternate arm bicep curl Resistance-Training Exercises (cont.)

27. Forearms Wrist curl Reverse wrist curl Abdominals and lower back Abdominal crunch Back extension Resistance-Training Exercises (cont.)