NASM STUDY GUIDE CH 22: Intro to exercise modalities

an exercise or movement to create a desired outcome.

Exercise modalities are tools that are designed to enhance

resistance training equipment, balance tools, and fitness trackers.

There are many types of exercise modalities, including

which training modalities may be the best to use and when to integrate them into a program.

It is important to keep safety and effectiveness in mind when deciding

strength-training machines

Because most novice exercisers lack resistance training experience, this may offer a safer and effective option to free weights.

artificial support instead of using one’s core musculature.

Strength-training machines, however, are regarded as inferior to free weights for improving core stability and muscular coordination, as they offer

free weights

can be used by most populations, in a variety of fashions, for many goals, and in all phases of the OPT model. Although extremely versatile, can be intimidating for some clients

greater ROM

Cable machines can provide _ when compared to selectorized strength equipment

muscle’s natural line of pull.

When using cable machines, it is important to match the cable’s resistance to the

Elastic bands and tubing

also allow clients to perform resisted exercises that mimic sport-specific movements, such as a golf swing or tennis forehand.

Elastic resistance

portable and inexpensive but may not be ideal when trying to develop high levels of strength and muscular hypertrophy.

Medicine balls

can be used like other resistance implements to add load or instability to an exercise. can be used with a variety of populations as part of a program to increase muscular strength, endurance, and power, or in some cases, to help rehabilitate from injury.

kettlebell

differs from a dumbbell, barbell, or medicine ball in that the center of mass is away from the handle, which may require more strength and coordination, as well as increased recruitment from stabilizers and prime movers simultaneously during particular movements. Many exercises involve multiple joint motions and muscle groups.

Suspended bodyweight training

an innovative approach to bodyweight fitness training in that it uses a system of ropes and webbing that allows the user to work against their own bodyweight while performing various exercises.

Sandbags

are designed to be carried, lifted, thrown, and pulled, and most come with several handles to easily change grips. Unlike barbells, dumbbells, and selectorized machines, the sand within the bag is constantly shifting, providing continuous instability.

ViPR

an acronym for vitality, performance, and reconditioning. It is designed to be dragged, tossed, lifted, pulled, pressed, and carried. This design provides the fitness professional the ability to perform multidirectional, full-body exercises with external load resistance, known as loaded movement training

Battle ropes

are typically made of heavy-duty nylon and come in a variety of lengths and thicknesses. are low-impact activities, which provide less impact on the joints.

Balance modalities

improve balance, ankle stability, and coordination but should not be used to perform maximal or near maximal lifts for safety reasons.

Stability balls

are frequently used in a variety of training facilities with a wide range of populations. They are primarily used to increase the demand for stability in an exercise, but they can also be used to reinforce proper posture during squatting movements.

BOSU ball

an inflated rubber hemisphere attached to a solid plastic surface; it looks like a stability ball cut in half. Training with this offers the ability to increase the intensity of an exercise by decreasing the stability.

Terra-Core.

comprised of an inflatable rubber bladder and hard-surfaced backing. Unlike stability balls, it is safe to perform several resistance training exercises, such as a dumbbell chest press, while lying supine on this

Fitness trackers

electronic wearable devices that enable a user to track their activity levels. They come in many forms, such as watches, bands, rings, heart rate monitors, and pedometers. used as intrinsic motivational factors.

Pros and cons of strength machines

pros	cons
May be less intimidating for certain clients	Many machines do not allow the user to perform total-body exercises
Can emphasize certain muscle groups for rehabilitation or bodybuilding purposes Various intensities (load) provided in one weight stack Does not require a spotter Provides extra support for clients with special needs Keeps the client in a fixed plane of motion, which may limit excessive ranges of motion	Moves primarily in one plane of motion Does little to provide challenge to the core stabilization system May not be ideal for improving athletic performance Machines do not fit all body types (short, tall, or obese clients may have a hard time adjusting the machine) Expensive in comparison to other strength-training modalities

Pros and cons of free weights

pros	cons
Can be used to emphasize certain muscle groups or target multiple muscle groups	May require a spotter
Can improve athletic performance Can challenge the core stabilization system May improve dynamic joint stabilization and proprioception Allows individuals to move in multiple planes of motion	May be too difficult for beginning clients to perform until exercise technique is mastered Requires multiple dumbbells or barbells to change intensity (load) Potentially more dangerous Intimidating for certain individuals