Key Techniques and Guidelines for Resistance Training

Key teaching points for performing a bench press

Lie flat with eyes under bar, grip slightly wider than shoulders, lower to mid-chest, feet flat, press up under control.

Common bench press errors that can cause injury

Bouncing bar off chest, flaring elbows, lifting hips, no spotter during heavy lifts.

Proper bench press spotting technique

Stand behind lifter, use alternated grip on bar, stay alert, assist with lift-off and re-rack.

Benefits of spotting in resistance training

Enhances safety and builds lifter confidence.

Key teaching points for performing a squat

Feet shoulder-width, chest up, knees track toes, thighs parallel, drive through heels.

Common squat errors that can cause injury

Knees caving in, back rounding, heels lifting, going too deep without mobility.

Advantages of using free weights

Functional strength, activates stabilizers, versatile.

Advantages of variable resistance machines

Beginner-friendly, controlled range of motion, isolates muscles.

Advantages of TRX suspension training

Core activation, portable, uses body weight and gravity.

Progressive Overload

Gradually increasing stress on the body to cause adaptations.

Variation

Changing workouts to avoid plateaus and keep progress going.

Individuality

Tailoring training programs to individual needs and abilities.

Specificity

Training adaptations are specific to the type of exercise performed.

Reversibility (Detraining)

Loss of fitness gains when training stops.

Flexibility

Ability of a joint to move through its full range of motion.

Stretching methods to improve flexibility

Static, dynamic, and PNF (proprioceptive neuromuscular facilitation).

Stretching method that increases ROM the fastest

PNF stretching.

Best type of stretching before exercise

Dynamic stretching.

Types of stretching to be done after exercise

Static and PNF stretching.

Reason for dynamic stretching before and static after exercise

Dynamic warms up muscles; static helps cool down and improve flexibility.

ACSM resistance training guidelines

2-3 times/week, all major muscle groups.

ACSM flexibility training guidelines

At least 2-3 times/week, ideally daily.

Depth Jump

Stepping off a box and jumping immediately upon landing to build power.

Suitability of Depth Jump for different age groups

College athletes yes; children and older adults usually no unless supervised and highly trained.