Resistance Training Study Notes

Importance of Creating a Safe Training Environment

  • Supervise- Monitoring exercise technique and form is critical for safety.

  • Teach- Provide clients with tools to continue exercising independently.

    • Demonstrate proper technique and form.

    • Do not assume that clients know how to perform exercises correctly.

Training Equipment

Three Main Categories

  • Constant Resistance- External resistive force does not change throughout the range of motion.

  • Variable Resistance- External resistive force changes throughout the range of motion. (elastic bands)

  • Constant Speed of Contraction- Involves special machines designed for this purpose.

Machine Types

Characteristics of Machines

  • Single or Multi-joint Movements: Can be designed for either.

  • No Need for a Spotter: They can be operated safely without assistance.

  • User Friendliness: Generally easy to use, especially for older or inexperienced clients, or those recovering from injuries.

  • Limitations: Might not be ideal for individuals who are significantly smaller or larger than average.

Types of Machines

  1. Selectorized: Built-in vertical weight stack (e.g., lat pulldown, pulleys).

  2. Plate Load: Utilizes free-weight plates.

  3. Cam-Based: Greater resistance at the sticking point, aiding in strength gains.

  4. Rod or Linear Guided: Ensures constant resistance along a linear path (e.g., Smith machine, leg press).

  5. Hydraulic: Utilizes fluid-filled pistons and cylinders for concentric-only movements.

  6. Air or Pneumatic: Uses compressed air for resistance, allowing high-velocity movements with lower injury risk.

  7. Isokinetic: Computer-controlled machines that maintain constant speed of contraction.

Free Weights

  • Definition: Barbells, dumbbells, and kettlebells allowing unrestricted movement in all planes of motion.

Types

  1. Barbells- Varied shapes, weights, lengths; requires proper fitting for safety and efficacy.

  2. Dumbbells- Minimal space required, portable; suitable for unilateral exercises that address imbalances.

  3. Kettlebells- Similar to dumbbells but designed with an offset center of mass; useful for momentum-based movements.

Alternative Equipment

Types and Functions

  1. Tires: Introduce instability; used for building strength and power; requires proper deadlift technique due to size.

  2. Weighted Bags: Commonly filled with sand; provides unequal weight distribution.

  3. Ropes: Facilitate upper-body pulling movements; allow diverse ranges of motion in shoulder training.

  4. Instability Devices: Includes BOSU balls, suspension trainers, and wobble boards.

  5. Chains: Increase load as the bar passes the sticking point and reduces during the eccentric phase.

  6. Medicine Balls and Slam Balls: Enable traditional and explosive power movements.

  7. Resistance Bands: Resistance varies with stretch length, material, and thickness.

  8. Wooden Clubs: Similar to baseball bats, with an offset center of mass.

  9. Sleds: Used for pushing, pulling, or dragging weights across a surface.

Fundamentals of Exercise Technique

Handgrip Variations

  1. Pronated Grip: Palm down, knuckles up.

  2. Supinated Grip: Palm up, knuckles down.

  3. Alternated Grip: One palm up and one palm down.

  4. False Grip: Thumb does not wrap around the barbell.

Exercise Technique Fundamentals: Hand Grip Types and Widths • Bodybuilding Wizard

Grip Widths

  • General position is shoulder-width apart for most exercises; individual anatomical dimensions may necessitate adjustments for balance.

Five-Point Body Contact for Lifts

  • For Supine (lying face up) lifts:1. Back of head

    1. Upper back and shoulders

    2. Lower back and buttocks

    3. Right foot

    4. Left foot

  • For Prone (lying face down) lifts:1. Chin or side of cheek

    1. Chest and stomach

    2. Hip and front of thighs

    3. Right hand

    4. Left hand

Breathing Considerations

  • Recommendation: Exhale during the sticking point (most difficult) of the exercise and inhale during the easier part.- Eccentric Phase: Inhale

    • Concentric Phase: Exhale

Valsalva Maneuver

  • Definition: Breathing technique where the glottis is closed while abdominal and rib cage muscles contract, creating a "fluid ball" through increased intra-abdominal pressure, akin to a natural weightlifting belt.

  • Technique Options:1. Inhale during the eccentric phase, hold breath through the sticking point (1-2 seconds), then exhale.

    1. Inhale before repetition, hold breath through the concentric sticking point (1-2 seconds), then exhale.

Advantages and Disadvantages of Valsalva Maneuver

  • Advantages:- Supports the vertebral column during structurally loaded heavy lifts (e.g., squats).

  • Disadvantages:- Decreased venous return.

    • Compressive forces on the heart can elevate blood pressure.

    • Risk of fainting or blacking out.

    • Not recommended for clients with known or suspected cardiovascular, metabolic, or respiratory issues.

Weightlifting Belt

  • Function: Increases intra-abdominal pressure, contributing to the "fluid ball" effect.

  • Appropriate Use: Specifically beneficial during ground-based structural lifts (e.g., squats, deadlifts) with maximal or near-maximal loads.

  • Caution: Wearing during submaximal lifts can impede deep abdominal muscle development.

  • SHOULD NOT BE USED FOR LIGHT EXERCISES

Spotting Techniques

Barbell Exercises

  • Procedure: Grasp the barbell using an alternated grip.- Maintain a neutral back, staggered stance, closely positioned to the client.

Dumbbell Exercises (at the wrist)

  • Procedure: Spot near the wrists to prevent weights from falling on or near the face.

Spotting Specific Positions

  • Bar on Back or Front Shoulder: Stand closely behind the client; ready to "hug and lift".

  • Spotting Olympic Weightlifting: Not spotted; should be taught how to drop the bar safely if needed.

Communication with the Client

  • Instruct the cliegnt to communicate readiness for lift-off and racking the bar to ensure safety.

Major Lifts

  • Back Squat

  • Deadlift

  • Bench Press

  • Lat Pulldown/Pull-Up

  • Shoulder Press

Descriptions of Major Lifts

Back Squat

Starting Position

  1. Step under the bar; position it above the posterior deltoids at the base of the neck.

  2. Grasp the bar with a grip slightly wider than shoulder-width.

  3. Lift elbows, hold the chest up, and pull scapulae toward each other.

  4. Extend hips and knees to lift the bar off the rack; step back 1-2 steps.

  5. Feet shoulder-width apart, toes slightly out; maintain elbow lift.

The Movement

  1. Hips and knees flex slowly while keeping torso stable and spine neutral.

  2. Heels should remain on the floor; knees aligned over feet.

  3. Continue Squating to:- Thighs parallel to the floor,

    • Trunk beginning to round,

    • Heels rising from the floor.

  4. Extend hips and knees at the same rate to keep torso angle consistent.

Common Errors

  • Heels lifting off the floor.

  • Excessive forward flexion of the torso.

  • Knees moving inward/outward.

  • Arms relaxing, elbows dropping.

Knee Movement Study Documented

  • Study by Fry et al. (2003): Reviewed differences in knee flexion.- Conclusion: Allowing respect for knee movement (bringing them slightly past toes) might impose less overall back stress compared to strict restrictions.

Romanian Deadlift (RDL)

Starting Position

  1. Grasp barbell with a closed, pronated grip.

  2. Position feet shoulder-width apart, slightly bend knees, barbell resting at mid thigh height.

The Movement

  1. Flex hips back to perform a hip hinge; torso moves forward.

  2. Maintain knees slightly bent throughout; aim for a neutral spine.

  3. Extend hips to return to standing position.

Common Errors

  • Hyperextending the lower back at the start.

  • Not keeping the bar in contact with thighs.

  • Incorrect torso movement (flexing forward instead of hip hinging).

Barbell Bench Press

Starting Position

  1. Assume a supine position in five-point contact; eyes below the bar.

  2. Grasp bar with a grip slightly wider than shoulder-width.

  3. Lift bar to over the chest position.

The Movement

  1. Lower bar to chest at nipple level; maintain rigid wrists directly above elbows.

  2. Push the bar back to full extension; stabilize until re-racked.

Common Errors

  • Bouncing the bar on the chest.

  • Lifting buttocks or head off the bench.

Lat Pulldown

Starting Position

  1. Grasp the bar with a closed, pronated grip wider than shoulder-width.

  2. Sit facing machine stack; adjust legs under pads.

  3. Lean torso back slightly for bar path clearance.

The Movement

  1. Pull down to upper chest; keep feet, legs, and torso fixed.

  2. Allow elbows to extend back to starting position gradually.

Common Errors

  • Using torso flexion to pull down.

  • Not fully extending elbows.

  • Pulling bar behind head.

Shoulder Press

Starting Position

  1. Sit on shoulder press bench, maintain five-point contact.

  2. Grasp bar, positioned slightly wider than shoulder-width above head.

The Movement

  1. Lower elbows slowly; ensure rigidity throughout wrists and push up until fully extended.

  2. Maintain grip until re-racking.

Common Errors

  • Pushing legs off the seat while lifting.

  • Excessive lower back arching.

Other Useful Exercises

Curl-Up

Starting Position

  • Supine on a mat, knees flexed to bring heels near the buttocks; arms crossed over chest.

Upward Movement Phase

  • Flex neck, curl torso to thighs with stationary feet and back.

Downward Movement Phase

  • Extend back to start while keeping stationary.

Common Errors

  • Raising feet or hips off the mat.

Primary Muscle Trained

  • Rectus abdominis.

Bent-Over Row

Starting Position

  • Grasp bar with closed grip wider than shoulder width; neutral spine, knees slightly flexed.

Upward Movement Phase

  • Pull bar to upper abdomen, elbows away from body, while keeping the torso parallel.

Downward Movement Phase

  • Return bar close to the body while maintaining the position.

Common Errors

  • Jerking body, shrugging shoulders, arching back.

Primary Muscles Trained

  • Latissimus dorsi, teres major, trapezius, rhomboids, posterior deltoid.

One-Arm Dumbbell Row

Starting Position

  • Stand beside a bench, flex hips forward, maintain neutral back; grip dumbbell.

Upward Movement Phase

  • Lift dumbbell towards body, keep the upper arm tight.

Downward Movement Phase

  • Extend elbow back to start while keeping back neutral.

Common Errors

  • Jerking upper body or rounding upper back.

Primary Muscles Trained

  • Latissimus dorsi, teres major, trapezius.

Dumbbell Lateral Raise

Starting Position

  • Grasp dumbbells at thighs with neutral grip; feet hip-width, knees flexed, torso upright.

Upward Movement Phase

  • Raise dumbbells laterally until parallel to floor.

Downward Movement Phase

  • Lower dumbbells slowly to start.

Common Errors

  • Using elbows or torso helping to lift.

Primary Muscles Trained

  • Deltoids, primarily lateral deltoid muscle.