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Copyright © 2012 American College of Sports Medicine
Chapter 12Resistance Training Equipment
and Safety
Copyright © 2012 American College of Sports Medicine
Resistance Training ModalitiesResistance Training Modalities
• Body Weight
– Squats
– Lunges
– Push-ups
– Pull-ups
– Dips
– Reverse dips
– Sit-ups
– Crunches
– Leg raises
– Hyperextensions
– TRX suspension trainer
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Push-UpPush-Up
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TRXTRX
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Manual or Partner Resistance
– Unilateral elbow flexion/extension
– Towel leg press
– ISOM chest squeeze & wall push
– Front raise (held with opposite arm)
– Supine row (with legs) & chest press (on legs)
– Upright row (held with opposite arm)
– Shrug
– Hip adduction/abduction with arms
– Knee raise (against arms)
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Manual Resistance Front Raise With Partner AssistanceManual Resistance Front Raise With Partner Assistance
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Manual or Partner Resistance (cont’d)
– Advantages
• Can be performed anywhere
• Little to no cost
• Low risk of injury
• High resistance throughout ROM
• Many individuals can train at once
• Resistance can be adjusted based on fatigue
• Adds variety to traditional RT program
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Free Weights
– Athlete must control weight freely in any direction
– Include:
• Barbells
• Dumbbells
• Plates
• Collars/clamps
• PlateMates
• Various accessories
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Olympic Bar and Thick Bars Plus PlatesOlympic Bar and Thick Bars Plus Plates
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Free-Weight Equipment
– Olympic benches (flat, incline, decline)
– Portable benches
– Shoulder press benches
– Sit-up benches
– Dip/leg raise benches
– Glute-ham raise benches
– Lifting platforms
– Power racks
– Multiple rack units
– Squat racks
– Preacher curl benches
– Plyo boxes
– Wrist rollers
– Belts
– Head/neck harness
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Machines
– Leg press machines
– Smith machine
– Cable pulley machines
– Plate-loaded machines
– Variable resistance machines
– Hydraulic resistance machines
– Power racks
– Pneumatic resistance machines
– Computerized resistance machines
– Isokinetic machines
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Cable Pulley MachineCable Pulley Machine
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A Plate-Loaded (Hammer Strength) Chest Press MachineA Plate-Loaded (Hammer Strength) Chest Press Machine
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Free Weights: Advantages and Disadvantages
– Advantages
• Movements closer to those in athletics
• Stabilization muscles more effectively trained
• Lower cost & greater availability
• Best for Olympic lifts & variation
• Involve CON & ECC muscle actions & desired ROM
– Disadvantages
• Greater risk for injury
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Machines: Advantages and Disadvantages
– Advantages
• Lower risk of injury
• Better for some exercises that are difficult to perform with free weights (leg curl, leg extension)
– Disadvantages
• Greater risk of chronic inflammation in tendons
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Various Balls and Other Balance Devices
– Medicine balls
– Stability balls
– BOSU balls
– Balance steps
– Balance discs
– Balance pads
– Balance & wobble boards
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Medicine Ball, Core Ball, and Slam BallMedicine Ball, Core Ball, and Slam Ball
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Stability Ball (top) and BOSU ball (bottom)Stability Ball (top) and BOSU ball (bottom)
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BOSU Balls and Balance DiscsBOSU Balls and Balance Discs
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Elastic Bands
• Oscillation bench press
• Tubing
• Chains
• Springs
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Oscillation Bench Press With Chains and Kettlebells Attached to Bar With BandsOscillation Bench Press With Chains and Kettlebells Attached to Bar With Bands
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Movement-Specific Resistance Devices
– Power chutes: resist sprinting
– Harnesses: wrestling, mixed martial arts
– Weighted vests: resist sprinting & jumping
– Sleds: resist sprinting, plyometric drills
– Treadmills: resist sprinting
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Resisted Running With a SledResisted Running With a Sled
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Strength Implements
– Kegs
– Kettlebells
– Logs
– Farmer’s walk bars
– Tires & sledgehammers
– Sandbags & heavy bags
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Deadlift With a KegDeadlift With a Keg
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KettlebellsKettlebells
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Tire FlippingTire Flipping
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SandbagSandbag
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Water and the Environment
– Buoyancy
• Upward force acting in opposite direction of gravity
• Related to specific gravity of athlete immersed in water
– Specific gravity
• Ratio of the mass of an object to its mass of water displacement
– Swimming
– Aquatic RT programs
– Hills & terrain
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Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)
• Vibration Devices and Training
– Vibrations: mechanical oscillations defined by:
• Frequency
• Amplitude
– Vibrations can be added to exercise (vibration training):
• Applied directly to an exercising muscle via handheld vibrating unit
• Via vibrating platform
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Power Plate Vibration Training SystemPower Plate Vibration Training System
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Injury PreventionInjury Prevention
• RT reduces injury prevention in:
– Weight room
– Athletics
– Recreation
– Activities of daily living
• Adaptations
– Increased joint stability
– Increased stiffness, cross-sectional area, & bone mineral density in tendons, ligaments, & bone
– Increased muscle balance
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Safe and Effective Resistance TrainingSafe and Effective Resistance Training
• Follow general procedures
• Use common sense
• Use proper gym etiquette