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Strength
Training
Proper Alignment in resistance training :
To align the resistance to the muscle property, the resistance
should oppose the motion of the pulling - it is extremely
important therefore, to know the motion of the muscle in order
to align the body properly.
Maintain a neutral position with normal curvature for the
neck, spine and pelvis. The spine is then in its strongest
position and the inter-vertebral discs are under the amount of
compression. Flattening the back creates a posterior tilt of
the pelvis, an unnatural position to maintain throughout
exercise. In addition to the neutral position throughout the
spine it is important to stand erect with the shoulder blades
together and chest out.
Determining Factors of ROM -
The major determining factors of ROM (range of motion) are
bones, joints, muscles, nerves, fatigue and goals.
Factors used to determine the level of risk of an exercise
The exercise is risky or not it really depends on many
factors. What may be classified as low risk for one individual
may be high risk for another individual.
A person's strength, flexibility, age, experience and general
physical condition are some of the variables necessary to
assess to determine the risk of a particular exercise.
The primary concern when assessing the level of risk of an
exercise is the positioning of the spine and other joints with
regards to the force or impact. The further away the spine is
from the neutral position with force, impact or resistance
involved, the move of a risk the exercise may be.
One other factor involved in the level of risk of an exercise
is the technique used to perform the exercise. If your
technique is bad your risk will be high.
Exercises that target the middle trapezium and rhomboids
a) Reverse fly
b) Machine Rows
c) Lat Pulldown
Contraindication for using the low back machine :
Contraindication include excessive cervical flexion (chin to
chest) and extension beyond the body position of 180 degrees.
Rounding back when returning to starting position can increase
the risks of lumber injury.
What do you not want to do while performing the one arm
dumbbell row :
Swinging the dumbbell in front of body locking the knees to
the support leg or performing fast movements that can create
increased risk of injury.
Stiffed Legged Dead Lift Considered Dangerous :
The legs are either nearly locked out or locked out, thereby
placing the load or fulcrum squarely on the lumbar spine. The
erector spinals and gluteus are emphasized, but at great risk
to the lumbar spine. Another potentially dangerous move is
standing up and arching backwards. This compresses the lumbar
spine.
Contraindications of Vertical Chest Press :
a) locking out of the elbows
b) allowing the hands to pass deeper than mid-axially
(beginning of the armpit)
Performing biceps curls with supinated forearms :
When the forearm is supinated the biceps brachii is most
actived part of the arm.
Contraindications for side lateral raises for the shoulder
muscles :
a) Internally rotating hand with palm towards the floor.
b) The more exaggerated thumb down pinky towards the ceiling.
Position of a spotter for the squat :
To spot a person for squat, stand behind the person, follow
their movement down, and back up with the hands placed under
the arms. This position gives you the spotter, a greater
degree of control.
Plantar flexion for the seated leg curl :
Planter flexion is not advised for the seated leg curl
because, contraindication would be planter flexion of the
foot, as this can destabilize the Achilles tendon and knee
area.
Seated leg extension exercise considered contraindicated by
some medical professionals :
Contraindicated by some medical professionals due to the
amount of stress placed on the knee-joint while performing
this particular exercise.
Modifications for an abdominal exercise :
a) For a beginner - Keep the head, neck and spine in neutral
position. Try not to place the hands behind the head to
support the neck (This takes you out of natural alignment and
limits the neck muscles from becoming stronger because you are
constantly supporting the head).
Beginner - Abdominal Crunch (1)
Place your arms crossed over your chest and slowly raise the
shoulders up, creating a smaller distance between the bottom
rib and the tops of the iliac crest of the hipbone. Try to
maintain in the abdominal at all times, never fully relaxing
in the starting position.
Intermediate : Abdominal Crunch (2)
To create for intermediate more challenging, try to curl up
even further creating an even smaller distance between the
bottom rib and the top of the hip bone.
Advance - Abdominal Crunch (3) [Full ROM] -
The position is same as beginner and intermediate, however,
you will be raising the body up fully contracted and slowly
lowering never fully releasing the tension from the abdominal.
And to create more challenging can add resistance by
incorporating a fell ball, medicine ball or weight plate.
Five Resistance-training guidelines :
a) Choose a weight that will allow 8-12 repetitions to build
muscle endurance and muscular strength for 2-3 sets for major
muscle group per exercise.
b) Never compromise technique to perform additional
repetitions.
c) Do not hold your breath while during exertion (concentric
phase). Exhale while performing any exertion work.
d) Increase weight loads by 25% when the final two repetitions
in a predetermined set are performed with ease.
f) Balance resistance - training program by completing equal
number of sets and repetitions with opposing muscle group.
Emphasize the weaker muscle groups, especially the back and
hamstring muscle groups.
g) Use both concentric (shortening) and eccentric
(lengthening) action.
h) Use both single joint and multi joint exercise.
Exercise Sequence :
1. Large muscle before small muscle group exercises.
2. Multi-joint exercise before single joint exercise.
3. Higher intensity before lower intensity exercise.
Training Frequency :
1. 2-3 days per week for novice and intermediate training.
2. 45 days per week for advanced training.
Responsibilities to the client during weight training
session :
a) The trainer is responsible for the safety of the lifter.
b) The trainer must pay attention at all times.
c) the trainer must be strong enough to assist the lifter at
any point during the movement.
d) The trainer must know the proper form and technique of the
exercise.
Good Morning Exercise : is considered to be contraindicated
for the lower back :
This exercise classified as unsafe by the American Orthopedic
Association based on physics and load on the lumbar spine.
This exercise give load on lumbar spine 10 times of the Actual
weight lift in the exercise. It can cause lower back injury.
Contra-indicated Exercises for Rotator Cuff and Deltoids :
a) Let pull down behind the head
b) Barbell or machine press behind the neck.
c) Upright rows
d) Flat bench press trough a full range of motion.
e) Decline bench Press
f) Full range of motion dips.
Individuals should not perform the decline bench press:
a) Hyper-hypotensive clients
b) Chronic obstructive pulmonary disease (COP.D.)
c) Congestive heart failure patients.
d) Rotator cuff injury clients.
Benefits may result from a per iodized training program :
Per iodized training allows the athlete to achieve peak skills
at the correct time. The entire concept takes advantage of the
"S.A.I.D." Principle (specific Adaptation to imposed Demand),
which states that the body adapts specifically to the type of
training stress imposed upon it. Per iodizing training enables
the body to adapt to training logical progression, which
results in the greatest possible athletic performance.
Four phases of training in per iodization training:
a) Base Building Phase
b) Preparation Phase
c) Pre-competition Phase
d) Competition Phase
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