unit 8: strength

The soleus

- is used whenever the ankle plantar flexes. - Heel-raising exercises with the knees in full extension will work the gastrocnemius, while heel-raising exercises with the knees slightly flexed will focus more on the soleus muscles.

strength

1. Strength is the ability to contract the muscles with maximum force, given constraints stemming from the following: Structural/anatomical factors; Physiological/ biochemical factors; Psychoneural/psychosocial factors; External/environmental factors. 2. the ability to exert musculoskeletal force against an external object (such as a barbell, the ground, or an opponent).

Seated Calf Raise

PROPER POSITION - Place the balls of your feet flat on the step, with your feet and legs parallel to each other. - Make sure the toes are pointed straight ahead. - Position the thighs securely underneath the pads. - Keep your upper body erect, maintaining a neutral spine. This is the starting position. PROPER TECHNIQUE - Begin by plantar flexing the ankles and removing the support lever. - Relax the ankles, allowing the heels to drop off below the step (starting position). - Push up on your toes through a full range of motion. - Slowly lower your heels to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Make sure to keep the body in an erect position, not allowing it to sway from front to back. - Do not allow the ankles to invert or evert during the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Seated Barbell Triceps Extension

PROPER POSITION - Sit on the edge of a bench with proper spinal alignment. - Plant your feet firmly on the floor. - Hold a barbell behind your head, upper arms pointing upward, elbows at roughly 90° angles. - Elbows should be pointed straight up. PROPER TECHNIQUE - Contract the triceps, straightening the arms overhead just short of locking them out. - Slowly lower the weight, returning to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Activate the transversus abdominis throughout the movement. - Keep the feet planted firmly during execution. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

static contraction

a type of training that focuses on a way of developing the most muscle mass and strength through the smallest amount of motion and time in the gym - Contracting the muscles without movement - Static muscle contraction does make you stronger in the position to which it is applied, and therefore has some uses in sports training

starting strength

the ability to recruit as many motor units (mu's) as possible instantaneously at the start of a movement - Your ability to "turn on" as many muscle fibers (muscle cells) as possible instantaneously - example: Firing a 100 mph fastball, throwing a quick knockout punch in boxing, throwing a football

force

the interaction that creates work, action, or physical change. such as a push or a pull or lift

The biceps brachii is comprised of two heads:

the long (outer head) and the short (inner head). *The biceps brachii is involved in flexion of the elbow as well as supination of the forearm.*

super compensation

the post training period during which the trained function/ parameter has a higher performance capacity than it did prior to the training period

general strength

the quality of being physically strong - a term that many coaches use to describe limit strength in all of your muscle groups and body movements -you train all the muscle groups without concentrating on the muscles that assist your particular sport skills - will give you a foundation for your sport

page 193 has important information on the following

the strength curve

constant resistance

weight training technology wherein the weight you are lifting always remains the same, regardless of changing leverage throughout a given exercise movement. the standing example of consistent resistance training is lifting a dumbbell or a barbell - This form of weight training (or resistance training) has two limiting features: - (1) It does not correct for changes in musculoskeletal leverage that occur during an exercise movement - (2) it does not correct for reduced force output stemming from fatigue - The improved leverage means that you do not have to work as hard during the easy phase of the movement and therefore benefit somewhat less than you do during the hard phase - the most important law of conditioning: Your muscles need sufficient stress in order to grow bigger, stronger, or more enduring. With some of the beneficial stress gone in the easier ranges of a movement, the exercise is less effective than it might be - sports scientists believe that constant resistance training is more natural and therefore more effective in the long run

Measures of your cardiovascular efficiency are

(1) a low heart rate (how many times your heart beats each minute), (2) a high stroke volume (how much blood you pump out of your heart with each beat), (3) a high ejection fraction of the left ventricle (the percentage of blood in the left ventricle of your heart muscle that is pushed out with each beat), and (4) a high maximum oxygen uptake ability (how much oxygen your muscles use during exercise).

medicine ball

(also known as an exercise ball, med ball, or a fitness ball) is a weighted ball roughly the diameter of the shoulders (aprox. 13.7 in) often used for rehab and strength training. they are usually sold ad 2-25 lbs balls and are used effetely in plyometric weight training to increase explosive power in athletes in all sports. some med balls are in the form of weighted basketballs

Disadvantages of Machines

- All machines are not alike, but most require the moving of a weight along a predetermined path (or track), making it nearly impossible to derive synergistic or stabilizer muscle strength. - Machines that control movement velocity (such as isokinetic machines) or vary the resistance over a given movement (such as Nautilus or Universal machines) have removed the "natural" aspect from the exercise. Many physiologists claim this renders such machines less effective in developing strength and size, citing differing neurological input as the chief reason. - Because of machine construction constraints, it is generally impossible to achieve maximum velocity, and high-speed training is often a prerequisite in sports training. The machines may break, jerk about violently, or simply not accommodate such training. - Most machines are built to serve the average-sized person. Very short or very tall people find it almost impossible to use many of the machines currently on the market. Machines, because of the preset motor patterns, can potentially lead to a host of overuse injuries such as tendinitis or stress fractures. - Machines tend to be in a price range beyond the means of many gym owners and often beyond the means of commercial spas as well. Many machines are so specialized that one would have to purchase several in order to get even a marginally effective workout, floor space, and budget permitting. - The space-age appearance of many machines lulls users into believing that high technology equals maximum efficiency in achieving fitness goals, a sentiment that is definitely not true. Nothing beats hard work. - The cam designs on variable resistance machines are frequently (more often than not) inaccurate; that is, they do not conform to the force curve of the intended movement. Thus, far less benefit is derived from its use than you would expect from free weights.

Disadvantages of Free Weights

- Barbells and dumbbells that are adjustable can come apart if care is not taken to tightly secure the collars. - Adjustments in weight from set to set requires affixing or removing plates and replacing and removing collars—often a time-consuming and tedious ordeal. - You need large spaces to use barbells and dumbbells; it can be hazardous for large groups of unorganized people to use them in a small area. - In certain exercises, it is difficult, if not impossible, to derive maximum isolation of a muscle or muscle group.

Advantages of Free Weights

- Dumbbells and barbells are more effective in developing the smaller synergistic (helping) muscles and stabilizer muscles. - Free weight exercises more closely match the neurological patterns of associated sports skills from a biomechanical point of view because of joint kinesthesis, leverage similarities, and bodily involvement. - Barbells and dumbbells are more versatile. - Barbells and dumbbells are less expensive. - Barbells and dumbbells take up less space. Greater overall strength can be achieved using barbells and dumbbells. - Power is improved more efficiently and to a greater extent through the use of free weights. - Other aspects of fitness, including size, flexibility, reduced body fat, and muscle toning are achieved more efficiently through the use of free weights.

The theoretical purposes of warm-up exercises include the following:

- Increased muscle temperature associated with enhanced dissociation of oxygen from red blood cells - Improved metabolic adjustment to heavy work - Increased velocity of nerve conduction - Greater numbers of capillaries opened in the muscles

The benefits of a proper warm-up include the following:

- Increases in the rate at which muscles contract - Increases in electrical activity of a muscle - Increases in the limit strength of the muscle - Increases in the amount of time that a muscle is able to maintain a contraction or series of contractions (up to a certain point) - Improvement in connective tissue's ability to accept force - Reduction in injury potential

Considerations for Safety and Efficiency

- Smaller synergists and stabilizer muscles are more prominently targeted during dumbbell training and can fatigue before the prime mover(s), which can result in a loss of control over the dumbbells during the exercise. - Dumbbells that are adjustable can come apart if care is not taken to tightly secure the collars. Check them before each set. - Adjustments in weight from set to set requires affixing or removing plates and replacing and removing collars, which can be a time-consuming and tedious ordeal. Clearly, this speaks well for having an entire rack of fixed dumbbells or PowerBlock dumbbells. - Trying to find the right weights is a common and exasperating experience in most gyms. To solve this problem, trainees should put the dumbbells back in their proper order when they have completed their set. - Waiting for someone to finish with the set of dumbbells you need in order to continue your workout is also a problem at many gyms—another argument for using PowerBlock dumbbells. - You need a large space to use dumbbells. It can be hazardous for large groups of unorganized or inexperienced people to use them in a small area. Keep a sharp peripheral perspective for errant passersby. - In certain exercises, it is difficult, if not impossible, to derive maximum isolation of a muscle or muscle group. While this can be an advantage, in some bodybuilding applications (e.g., most lower-body exercises), it can be a limiting factor. - The injury rate in commercial gyms is higher around the dumbbell rack than anywhere else in the gym, not so much from improper exercise technique as from dropped weights, tripping, distraction, bumping caused by passersby, and improper cradling of dumbbells on the rack. Common sense and attention render these hazards insignificant.

Advantages of Machines

- Some machines are more efficient in isolating a muscle or muscle group for overload. - For group use, some machines are more efficient in terms of space utilization (especially Universal machines). - Machines are easier to use, and therefore faster workouts are possible. Less time is usually wasted changing plates and waiting for spotters.

three areas of concern regarding whether or not warming up improves athletic performance

- The circumstances under which performance could be enhanced - The circumstances under which performance could be diminished - The circumstances under which no change in performance will occur

factor 3: force

- The maximum amount of force output you produce during any given movement is called Fmax - in most athletic endeavors, you would like your force output to be as high as possible - his does not hold true when you are trying to do a delicate movement such as a jump shot or a putt

factor 4: time

- Tmax is usually as short as possible how to find: measure how long it takes from the beginning of upward (concentric) movement to exert maximum force (Fmax) (this is called Tmax)

Advantages of Dumbbell Training

- You are constantly forced to adjust and readjust the position of the dumbbell(s). Therefore synergistic (helping) muscles and stabilizer muscles act more prominently, which improves overall strength and protects against potential injuries. - Dumbbell exercises can be tailored easily to more closely match the neurological patterns of associated sport skills owing to improved joint kinesthesis, leverage similarities, and total body involvement. - Dumbbells are more versatile than machines or barbells. Any movement can be done with dumbbells, whereas machines restrict you to their intended movement and barbells typically require symmetrical movement between the left and right sides. - A set of adjustable dumbbells is less expensive and takes up less space than other home gym machines, making it the ideal home gym choice. The PowerBlock dumbbell sets take up less space for both home and commercial gyms.

The gastrocnemius

- is a biarticular muscle - When the knees are bent, the gastrocnemius muscle becomes an ineffective plantar flexor. - This means that when the knees are slightly flexed, the effectiveness of the gatrocnemius is reduced, thereby placing more of the workload on the soleus.

factor 7: amortization phase

- it is critical in most sports that you work hard to - (1) make it possible to maximize the sum of all forces involved in producing maximum force output, while - (2) keeping yourself uninjured! The very thought of turning the amortization phase (that brief moment between the eccentric and concentric contraction) into a checkmark-sharp direction change is enough to make one cringe. - There is the culprit that is responsible for many a sports career being ended It is called ballistic stress.

factor 6: the relationship between limit strength and Fmax

- nothing should ever be done to cause an increase in the distance between Fmax and limit strength - definition of a great athlete was one whose Fmax came close to his/her limit strength - simply working limit strength is not the way for an athlete to become great it would slow you down if carried to the extreme - continually hammering limit strength, your 1RM (which was pretty much all that the early weightlifters knew how to do), will eventually result in muscle being synthesized beyond the point where one's strength-to-weight ratio is greatest - Added strength, when carried to this extreme, almost invariably means added weight, slower movement speed, and the inability to achieve positive acceleration (a steep Angle Q), let alone greater explosive strength - in activities such as archery, bowling, curling, and other similar activities, the concept of strength-to-weight ratio has far less relevance than it does for football linemen or bodybuilders, whose chief competition objective is to get massive muscle irrespective of movement efficiency

There are three kinds of limit strength:

1. Eccentric strength: is how much weight you can lower without losing control. 2. Static strength: is how much weight you can hold stationary without losing control. 3. Concentric strength: is how much weight you can lift one time with an all-out muscle contraction.

In fitness terms, strength is the ability to exert musculoskeletal force against an external object (such as a barbell, the ground, or an opponent), and it comes from four main sources:

1. How the body is put together as an efficient machine 2. How the internal systems work to create energy and promote repair, remodeling, and growth in response to training 3. How skills, attitudes, belief systems, and tolerance to pain interrelate to allow the body to function at peak efficiency 4. How factors external to the body (e.g., weather, gravity, equipment) can be manipulated to produce greater force output

Strength is the ability to contract the muscles with maximum force, given constraints stemming from the following:

1. Structural/anatomical factors 2. Physiological/biochemical factors 3. Psychoneural/psychosocial factors 4. External/environmental factors

components of the strength curve

1. this is the beginning of your movement. you rear back to throw, your foot hist the ground, and your knee bends, or you squat down to jump. all of these movements involve eccentric strength 2. you make the transition form backwards to forward, from up to down. static strength is required. this is called the amortization phase of a movement 3. force is applied in hitting, throwing, jumping, or the push off in each running step. this is called concentric strength. 4. it usually takes a fraction of a second to exert any given amount of force in any given movement. in sports, the only exception is powerlifting, where a movement may take a full second or longer to complete 5. this is maximum amount of force you impart in your movement. 6. this line represents your absolute line strength - your 1-rep max. you never quite equal your limit or absolute strength levels in sports movements (except powerlifting) because the movements are over with so quickly.

important information about deltoids on page

143

important information pertaing to the chest on page

227

important information about the lats on page

235

important information about the triceps on page

251

important information about biceps on page

259

important information about traps on page

267

important information about abs on page

273

important information about rotator cuff on page

281 -282

important information about legs (quads and hammier) on page

286 -288

important information abut the calf on page

295

concentric strength

A concentric contraction is a type of muscle contraction in which the muscles shorten while generating force. This occurs when the force generated by the muscle exceeds the load opposing its contraction.

limit strength

Absolute strength enhanced by hypnosis, electrotherapy, ergogenic substances of any form (including nutritional supplements or drugs), or other techniques. Such aids increase the potential for strength above normal capacity. - he amount of musculoskeletal force you can generate for one all-out effort - your athletic "foundation." - While it is important for all athletes, only powerlifters need to maximize their limit strength for competition. - There are three kinds of limit strength - limit strength is considered to be absolute strength enhanced by ergogenic substances of any type (including supplements or drugs), hypnosis, electrotherapy, or other techniques

Lying One-Arm Dumbbell Support, and then Stand Up

An unbelievable exercise in stability and control, let alone strength!

Franks' general findings from his literature review follow:

Clients engaged in short, explosive types of sports such as powerlifting benefit from warming up. Clients engaged in progressive-type sports or endurance events do not benefit from warming up. Warming up before an endurance-type sport often will decrease performance because of fatigue. Direct warm-ups (exercise directly related or the same as the sport) of moderate intensity and duration prior to explosive sports enhance trained clients' performance, but not necessarily that of untrained clients. Indirect warm-ups (exercise not directly related to the sport) often can aid performance, as can bicycling for 4 to 5 minutes and/or flexibility (stretching) exercises. Almost all studies showing a detrimental effect from warming up used untrained people as the subjects, who apparently could not tolerate high-intensity warm-ups. Heavy, non-related warm-ups interfere with one's ability to perform sports skills requiring careful control. Your warm-up should ensure improved performance. Detailed journals of warm-ups will yield the best type, intensity, and duration for future workouts.

One-Arm Dumbbell Bent Press

Great for shoulders, triceps, and anterior serratus.

Valsalva maneuver

If the glottis (the narrowest part of the larynx) is closed following full inspiration and the expiratory muscles are fully activated, the compressive forces of exhalation can increase the intrathoracic pressure from 2 or 3 mm Hg to upwards of 100 mm Hg above atmospheric pressure. This forced exhalation against a closed glottis is called the Valsalva maneuver (named after the Italian anatomist who first explained the phenomenon), and is common in weightlifting or other activities requiring short rapid maximum force application. The intrathoracic pressure causes the veins to compress and this in turn results in significantly reduced venous blood flow into the heart and into the brain. Dizziness, "spots" before the eyes, and blackout can ensue. This is one good reason why those with cardiac problems should refrain from all-out straining (as in isometric contraction), and instead should engage in a more rhythmic type of weightlifting technique.

1RM

Maximum effort for one repetition of a weight training exercise. Also expressed as one's "Max" or "one rep max."

factor 5: relationship between time and force

P=fd/t *power (p) is equal to the force (f) times the distance per unit of time (t) explosive strength = Fmax/Tmax *explosive strength is equal to Fmaxdivided by Tmax - Fmax divided by Tmax is the definition of explosive strength - If starting strength (Angle Q) is your ability to turn on as many motor units as possible instantaneously, then explosive strength is your ability to leave them turned on - the training required to maximize each is not the same - Collectively, they're referred to as speed strength

Crunch

PROPER POSITION - Begin in a supine position by lying on the floor or a floor mat. - Place your feet on a bench, with your hips and knees flexed at 90°. - Rest your arms across your chest. This is the starting position. PROPER TECHNIQUE - Flex the neck to move the chin to the chest by contracting the abdominal muscles and oblique muscles. Begin by pulling the rib cage up and over the pelvis. - While keeping the lower back flat, continue to pull the rib cage up and over the pelvis. - Slowly allow the trunk to uncurl then the neck to extend back to the starting position, while maintaining tension in the abdominal muscles. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Always keep the lower back pressed firmly against the floor or floor mat. - Do not place pressure on the neck by placing the hands behind the head. - Work in a slow controlled manner concentrating on maintaining pressure on the abdominal muscles.

Stability Ball Crunch

PROPER POSITION - Begin on a stability ball, with the back slightly extended. - Place your feet flat on the ground, with your knees slightly wider than shoulder width. - Flex the knees to form a 90° angle between the upper and lower legs. - Fold the arms across your chest and tuck the chin to keep the neck neutral and rigid. This is the starting position. PROPER TECHNIQUE - Begin by contracting the abdominal muscles and pulling the rib cage toward the pelvis. - While keeping the lower back pressed firmly against the stability ball, continue to pull the pelvis until the abdominal muscles are fully contracted. - Slowly allow the trunk to uncurl while maintaining tension in the abdominal muscles. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Always keep the lower back pressed firmly against the stability ball. - Work in a controlled manner concentrating on maintaining tension on the abdominal muscles. - Make sure that you maintain full contact with your feet on the floor. - Keep your tongue at the roof of the mouth, just behind the teeth to stabilize the neck. - Do not move the ball while performing the exercise.

Oblique Stability Ball Crunch

PROPER POSITION - Begin on a stability ball, with the back slightly extended.Your shoulders should be slightly higher than the hips. - Your feet should be flat on the ground with your knees slightly wider than shoulder width apart. - Flex the knees to form a 90° angle between the upper and lower legs. - Place both hands on the back of the head. This is the starting position. PROPER TECHNIQUE - Begin by contracting the abdominal muscles and pulling the rib cage toward the pelvis. - While keeping the lower back pressed firmly against the stability ball, continue to pull the left shoulder up and toward the right knee until the abdominal muscles are fully contracted. - Slowly allow the trunk to uncurl while maintaining tension in the abdominal muscles. - Switch the hand placement and repeat with the right shoulder moving toward the left knee. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Always keep the lower back pressed firmly against the stability ball - .Work in a controlled manner concentrating on maintaining tension on the abdominal muscles. - Make sure that your feet maintain full contact with the floor. - Keep your tongue at the roof of the mouth, just behind the teeth to stabilize the neck. - Do not move the ball while performing the exercise.

Dumbbell Internal Rotation

PROPER POSITION - Either on a bench or floor mat, lie on the side of your body maintaining a natural arch in your lower back. - The shoulder you wish to work should be pressed against the bench or floor mat. - Use a towel to brace the head to maintain a neutral position in the head and neck. - Place the lower arm horizontal to the body at a 90° angle while grasping a dumbbell (between 1-5 pounds). - The starting point of execution begins with the hand and dumbbell slightly off of the floor. PROPER TECHNIQUE - Begin by rotating the lower arm up as far as possible by contracting the internal rotators. - When the forearm is perpendicular to the ground, hold the contraction while keeping the arm and hand relaxed. - After a one-second isometric contraction, slowly return to the starting position slightly off the floor. - Repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid twisting or rotating the trunk during execution of the exercise. - Keep the head and neck in a neutral position. - Avoid rotating the arm past the point where gravitational pull is lost and contraction minimized. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric)

Hanging Leg Raise

PROPER POSITION - Grasp a pull-up bar with a pronated grip. - Allow the body to hang. PROPER TECHNIQUE - Bring the knees up towards the chest until they form a 90° angle with both the hips and the lower leg. - With the back in a neutral position, continue to pull the legs up, contracting the abdominal muscles until the thighs are parallel to the floor. - Slowly allow the legs to return to their starting position while maintaining tension on the abdominal muscles. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Keep the lower back from swaying. - Keep the shoulder blades down and together throughout the movement. - Keep the head and neck in a neutral position at all times.

Dumbbell Shrug

PROPER POSITION - Grasp each dumbbell using a pronated grip approximately shoulder width. - Make sure that you have a solid stance while standing upright. - The neck should be in a neutral position, with the head facing forward. This is the starting position. PROPER TECHNIQUE - From the starting position, retract the scapula by squeezing your shoulder blades together. - Simultaneously elevate and rotate the scapula upward by attempting to bring your shoulders as close to your ears as possible. - Hold the contraction for a second and then slowly return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Concentrate on keeping the hands and arms relaxed while contracting the trapezius muscle. - Maintain a natural arch in the spine at all times. - Keep the head and neck in a neutral position throughout the exercise. - Keep in mind that this is a movement of the shoulder girdle, not the shoulder joint. - Do not bend or bounce at the knees to assist the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Overhead Pulldown

PROPER POSITION - Grasp the bar using a pronated grip approximately 6 inches wider than shoulder width. - Grasp the bar with the arms slightly bent with the elbows pointed away from the body. - Make sure that the knees are placed firmly under the support pads and that your feet are planted firmly on the ground. - Lean back slightly (approximately 15 degrees) to allow the bar to travel in a correct downward path. - Maintain a natural arch in the lower back. This is the starting position. PROPER TECHNIQUE - From the starting position, pull the shoulder blades down and together. Begin to contract the latissimus dorsi muscle by initiating contraction by bending the elbows. - Pull the arms down and out until the bar touches your clavicle. -Keep the scapulae retracted and depressed. - Contract the latissimus dorsi while relaxing the hands and arms. - In a controlled manner, return the bar back to its starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Concentrate on keeping the hands and arms relaxed while contracting the latissimus dorsi. - Maintain a natural arch in the spine at all times. - Keep the head and neck in a neutral position throughout the exercise. - Exhale on the downward phase of the movement (concentric) and inhale on the upward phase (eccentric).

Cable Bar Shrug

PROPER POSITION - Grasp the bar using a pronated grip approximately shoulder width. - Stand approximately 8 inches away from the cable pulley. - Make sure that you have a solid stance while standing upright. - The neck should be in a neutral position, with the head facing forward. This is the starting position. PROPER TECHNIQUE - From the starting position, retract the scapula by squeezing your shoulder blades together. - Simultaneously elevate and rotate the scapula upward, attempting to bring your shoulders as close to your ears as possible. - Hold the contraction for a second and then slowly return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Concentrate on keeping the hands and arms relaxed while contracting the trapezius muscle. - Maintain a natural arch in the spine at all times. - Keep the head and neck in a neutral position throughout the exercise. - Keep in mind that this is a movement of the shoulder girdle, not the shoulder joint. - Do not bend or bounce at the knees to assist with the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Pull-Up

PROPER POSITION - Grasp the bar using a pronated grip, approximately 6 inches wider than shoulder width. - Arms should be slightly bent with the elbows pointed away from the body. - Spine should be neutral and head should be pointed forward. This is the starting position .PROPER TECHNIQUE - Retract and adduct the scapula. - Bending at the elbow joint, pull your upper body towards the bar. - Your thighs should be in line with your torso.Pull up until your chin is elevated above the bar without moving your neck. - Lower your body in a controlled manner to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not allow your body to swing - keep your legs stationary throughout the whole movement. - Pause for one second at the top of the movement and adduct the scapula. - Return all the way to the starting position, but do not allow your arms to lock out at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Barbell Shrug

PROPER POSITION - Grasp the bar using a pronated grip, with hands approximately shoulder width apart. - Make sure that you have a solid stance while standing upright. - The neck should be in a neutral position, with the head facing forward. This is the starting position. PROPER TECHNIQUE - From the starting position, retract the scapula by squeezing your shoulders blades together. - Simultaneously elevate and rotate the scapula upward, attempting to bring your shoulder as close to your ears as possible - Hold the contraction for a second and then slowly return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Concentrate on keeping the hands and arms relaxed while contracting the trapezius muscle. - Maintain a natural arch in the spine at all times. - Keep the head and neck in a neutral position throughout the exercise - Keep in mind that this is a movement of the shoulder girdle, not the shoulder joint. - Do not bend and bounce at the knees to assist with the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Chin-Up

PROPER POSITION - Grasp the bar using a supinated grip, approximately shoulder width. - Grasp the bar with the arms slightly bent and the elbows pointed away from the body. - Spine should be neutral and head should be pointed forward. PROPER TECHNIQUE - Retract and adduct the scapula. - With a slight bend at the elbow joint, pull your upper body towards the bar. - Your thighs should be in line with your torso. - Pull up until your chin is elevated above the bar without moving your neck. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric). - Do not allow your body to swing - keep your legs stationary throughout the whole movement. - Pause for one second at the top of the movement and adduct the scapula and contract the biceps. - Return all the way to the starting position, but do not allow your arms to lock out at the bottom of the movement.

Basic Squat

PROPER POSITION - In a ready position, begin with the legs shoulder width apart, with the feet pointed out about 20° to 30°. - Flex the hips and knees, keep the weight over the ankles and a slight forward lean in the trunk.P ROPER TECHNIQUE - Begin with the knees slightly bent and slowly begin to lower the body as far as you can while maintaining a natural arch in the lower back. - Contract the gluteal muscles and hamstrings. - Slowly begin to straighten the legs while keeping your weight over your ankles. - Return to your original start position while maintaining proper spinal positioning. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid having your heels come off of the floor. - Have the shoulders aligned with the knees and the feet. - Keep the shoulders back, with a natural arch in the lower back and the head and neck in a neutral position. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Forward Stability Ball Roll

PROPER POSITION - Kneel behind the ball. - Place your forearms on the ball. - Inhale and draw your umbilicus inward. PROPER TECHNIQUE - Roll forwards on the ball with motion at the hip and shoulder joints. - Roll out as far as you can with proper spinal alignment. - Contract the abdominals and return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not allow your back to drop at any time during the exercise. - Do not allow your head to drop down. - Remember to inhale at the starting phase and exhale as you roll back.

supine pullover on ball

PROPER POSITION - Lay on the ball with head and shoulders in contact with the ball. - Keep shoulders, hips, and knees in alignment with one another. - Feet should be flat on the ground, about shoulder width apart. PROPER TECHNIQUE - Start by holding a dumbbell in both hands so that the end of the dumbbell is held with a triangular grip. - Press the dumbbell straight up in the air above the head. - Keeping the arms straight, lower the dumbbell back over your head through a full range of motion (this will differ from person to person), while making sure to keep the arms straight. - At the end of the movement, pause, and slowly return to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Activate the transversus abdominis throughout the movement. - Keep the feet planted firmly during execution. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Barbell Flat Bench Chest Press

PROPER POSITION - Lie on a flat bench in a supine position. - Plant your feet firmly on the floor. - Place the head, shoulder blades, and sacrum firmly on the bench. - Maintain a natural arch in the lower back. - Grasp the barbells with a pronated grip. - Place the hands approximately 6 inches wider than shoulder width. This is the starting position. PROPER TECHNIQUE - Place the head, shoulder blades, and sacrum on the bench while maintaining a natural arch in the lower back. - Keep the feet planted firmly during execution. - Keep the wrists rigid. - Do not bounce at the bottom of the movement. - Always employ a competent spotter when performing a bench press. - As you lower the bar, progressively tighten all involved muscles as the bar approaches your chest. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Place the head, shoulder blades, and sacrum on the bench while maintaining a natural arch in the lower back. - Keep the feet planted firmly during execution. - Keep the wrists rigid. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Flat Bench Chest Press

PROPER POSITION - Lie on a flat bench in a supine position. - Plant your feet firmly on the floor. - Place the head, shoulder blades, and sacrum firmly on the bench. - Maintain a natural arch in the lower back. - Grasp the dumbbells with a pronated grip. - With the shoulders in 90° of flexion and the elbows extended, hold the dumbbells perpendicular to the body. PROPER TECHNIQUE - Begin by slowly lowering the weight down and out, initiating elbow flexion - Continue to lower the dumbbells until the upper arms are parallel to the floor and lateral at a 90° angle to the body. - The dumbbells should be directly over the hands. - In a controlled manner, press the dumbbells up by contracting the pectoralis major to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Place the head, shoulder blades, and sacrum on the bench while maintaining a natural arch in the lower back. - Keep the feet planted firmly during execution. - Keep the wrists rigid. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Barbell Incline Bench Chest Press

PROPER POSITION - Lie on an incline bench in a supine position. - Plant your feet firmly on the floor. - Place the head, shoulder blades, and sacrum firmly on the bench. - Maintain a natural arch in the lower back. - Grasp the bar with a pronated grip. - Place the hands approximately 6 inches wider than shoulder width. This is the starting position. PROPER TECHNIQUE - Begin by slowly lowering the weight down and out, initiating elbow flexion. - Continue to lower the bar until it reaches clavicle level and the upper arms are parallel to the floor. - The barbell should be directly over the hands. - In a controlled manner, press the bar up by contracting the pectoralis major to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Place the head, shoulder blades, and sacrum on the bench while maintaining a natural arch in the lower back. - Keep the feet planted firmly during execution. - Keep the wrists rigid. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Incline Bench Chest Press

PROPER POSITION - Lie on an incline bench in a supine position. - Plant your feet firmly on the floor. - Place the head, shoulder blades, and sacrum firmly on the bench. - Maintain a natural arch in the lower back. - Grasp the dumbbells with a pronated grip. - With the shoulders in 90° of flexion and the elbows extended, hold the dumbbells perpendicular to the body. This is the starting position. PROPER TECHNIQUE - Begin by slowly lowering the weight down and out, initiating elbow flexion. - Continue to lower the dumbbells until they reach clavicle level and the upper arms are parallel to the floor. - The dumbbells should be directly over the hands. - In a controlled manner, press the dumbbells up by contracting the pectoralis major to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Place the head, shoulder blades, and sacrum on the bench while maintaining a natural arch in the lower back. - Keep the feet planted firmly during execution. - Keep the wrists rigid. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Flyes on Incline Bench

PROPER POSITION - Lie on the bench with the dumbbells in your hands close to your chest, back flat against the bench, and feet flat against the floor. - Extend your arms toward the ceiling, palms facing up. Stop just short of locking your arms out. Your arms should form a 90-degree angle with the body. Dumbbells should be square above the chest. This is the starting point. PROPER TECHNIQUE - With a slight bend on your elbows, slowly lower the weights in a wide arc until you feel a stretch, about where your elbows dip to the same level as the bench. Make sure the arms remain stationary and the movement occurs only at the shoulder joint. - Slowly bring the weights back up and together by tracing the same imaginary arc in the air. Concentrate on contracting the chest muscles to bring the weights back together. - Hold the contracted position at the top of the movement, and then perform the desired number of repetitions. Variation: Chain Flyes - Attach a single-handle attachment with a carabineer to a chain. - Perform the movement the same way as dumbbell flyes. - At the bottom of the movement the chain unloads on the floor. So it is not nearly as much weight in the more vulnerable position. But you still get a stretch. As you squeeze the weight up, link by link the chain comes off the floor. So, where the movement would be easiest, intensity increases. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Place the head, shoulder blades, and sacrum on the bench while maintaining a natural arch in the lower back. - Keep the feet planted firmly during execution. - Keep the wrists rigid. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Standing Barbell Calf Raise

PROPER POSITION - Place the feet hip width apart, with the knees slightly bent (this can also be done on the edge of a step). - Position the shoulders directly under the barbell and press up until the barbell is removed from the rack and the body is erect with a neutral spine. - The feet and knees should be pointed straight ahead. This is the starting position. PROPER TECHNIQUE - Press up on your toes (plantar flexion) through a full range of motion and pause briefly at the top while your calves are fully contracted. - Slowly lower your heels to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Keep the knees extended, but not locked throughout the movement. - Do not allow the ankles to invert or evert during the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric)

Leg Press

PROPER POSITION - Place the feet in a stance slightly wider than shoulder width on the platform. - The pad should support the back, neck, and gluteal muscles. - The hips should be flexed at approximately 45°. - Grasp the handles at the sides or hold onto the sides of the seat if there are no handles provided. PROPER TECHNIQUE - Contract the quadriceps and push against the platform with the feet. - Extend the legs until they are straight, but just short of locking out the knees. - Slowly bend the knees and return the legs to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Adjust the machine as necessary to allow for the best angle of hip flexion - .Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric). - Be careful not to push your head into the pad, especially during the concentric phase of the exercise. - Do not allow the knee to protrude past the toes.

Seated Mid Row Retraction on a Machine

PROPER POSITION - Plant your feet firmly against the foot platform. - Adjust the seat so that the handles in front of you are slightly lower than shoulder height and the chest pad is positioned so that it will allow your body to stay erect. - Grasp the handles with a neutral grip.Keep the elbows slightly bent and arms parallel to the floor. This is the starting position. PROPER TECHNIQUE - From the starting position, contract the scapular muscles. - Retract the scapula by pulling the shoulder blades down and squeezing together. - Hold for a count of one. - In a controlled fashion, return to the starting position. Protract the scapula, allowing the arms to come forward. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid rotating the shoulders during execution. - Keep the arms in a semi-locked position throughout the exercise. - Maintain a natural arch in the lower back.Keep the head and neck in a neutral position. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Seated Machine Row

PROPER POSITION - Plant your feet firmly against the foot platform. - Adjust the seat so that the handles in front of you are slightly lower than shoulder height and the chest pad is positioned so that it will allow your body to stay erect. - Keep the elbows slightly bent and pointed down. This is the starting position. PROPER TECHNIQUE - From the starting position, retract the scapula by pulling the shoulder blades down and squeezing together. - Contract the latissimus dorsi by pulling the arms back until the elbows are approximately beneath the shoulders. - Continue to contract the latissimus dorsi as well as the rhomboids and middle trapezius. - In a controlled fashion, return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid rotation of the shoulders during execution. - Keep the elbows pointed down throughout the exercise. - Maintain a natural arch in the lower back. - Keep the head and neck in a neutral position. - Exhale on the downward phase of the movement (concentric) and inhale on the upward phase (eccentric).

Bent-Over Row

PROPER POSITION - Plant your feet firmly on the ground in a stance slightly wider than shoulder width apart, with the knees slightly bent. - From the hips, bend your upper body forward slightly above parallel to the floor. - Grasp the bar with a pronated grip slightly wider than shoulder width. - Allow the bar to hang with the elbows fully extended. This is the starting position. PROPER TECHNIQUE - From the starting position, retract the scapula by pulling the bar up toward your chest. - Continue to contract the latissimus dorsi until the elbows are pointed directly up. - Continue to contract the latissimus dorsi as well as the middle trapezius and rhomboids, while trying to relax the hands and arms as much as possible. - In a controlled fashion, return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid jerking the torso for assistance. - Maintain a rigid upper body, with the back flat. - Keep the head and the neck in a neutral position (focus the eyes a short distance ahead of the feet). - Keep the torso and knees in the same position throughout the exercise. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Bar Dips (triceps)

PROPER POSITION - Position yourself between the bars so that your arms hold you erect and you are able to dip to a low position without having your feet touch the ground. - Hold your body erect, with your elbows into your sides. - Keep your elbows pointing directly behind you. - Keep your head in line with your spine - do not hyperextend the neck. This is the starting position. PROPER TECHNIQUE - Slowly lower yourself to the point where your upper arms are at a 90° angle with your forearms and approximately parallel with the dip bar - Pause for a second to build up the muscular tension of the eccentric contraction and then return to the starting position. - Do not go lower than parallel to insure that the tension remains on your triceps. - Keep the body erect; the further you lean forward, the more emphasis will shift from your triceps to your pectoralis major. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid having your elbows point out to the sides. - Keep your wrists in a neutral position. - Keep the shoulders back and your elbows tucked firmly into your sides. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Kneeling Cable Crunch

PROPER POSITION - Secure a triceps rope attachment to a high cable pulley system. - Grasp the rope with a neutral grip. - Facing towards the cable machine, kneel down on the floor with the upper body erect.The arms should serve as anchors and should not move during the exercise. PROPER TECHNIQUE - Draw the umbilicus inward, thus engaging the transverse abdominis. - Contract the abdominal muscles and slowly draw the rib cage closer to the pelvis. - The cable should move with the body. - Slowly uncurl the trunk and return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not allow the arms to move from the body during the exercise. - Avoid rocking the body and using momentum to carry the body through the exercise.

Seated Dumbbell Horizontal External Rotation

PROPER POSITION - Sit erect in a chair or bench while maintaining a natural arch in the lower back. - The upper arms should be level and parallel to the ground, with the forearms bent at a 90° angle. - The starting position looks like a scarecrow in a cornfield. PROPER TECHNIQUE - Begin by rotating the arms up as far as possible to a point where it looks as though you are beginning a shoulder press. - After a one-second isometric contraction, slowly return to the starting position. - Repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Keep your head in a neutral position. - Avoid twisting or rotating the trunk during execution of the exercise. - Do not jerk the weight to get it past the sticking point. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Seated Leg Curl

PROPER POSITION - Sit in a leg curl machine and adjust the seat so the knee joint is in the middle of the fulcrum point of the machine. - The lower pad should be on the back of the ankles. - Adjust the upper pad so that it is securely over the quadriceps. - Feet should be in a neutral position PROPER TECHNIQUE - Contract the hamstrings and draw the lower leg back towards the seat. - Make sure the thighs and hips are firmly against the pad. - Once you have reached a full range of motion of the concentric phase, slowly raise the roller to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not lock the knee joint forcefully at the top of the movement

Seated Dumbbell Press

PROPER POSITION - Sit on a bench with a neutral spine - The weights should be held with a supinated grip. - Arms form a 90° angle and are perpendicular to the floor. PROPER TECHNIQUE - Press both dumbbells towards the ceiling in a slow and controlled manner. - Stop just short of locking the elbow joint and slowly return to the starting position. - Repeat Steps 1 and 2 for the specified number of repetitions. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Activate the transversus abdominis throughout the movement. - Do not allow the lower back to cave in during extension. - Keep the feet planted firmly during execution.Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Concentration Curl

PROPER POSITION - Sit on a bench. - Bend over from the hips. - Brace your working elbow along the interior of your thigh on the side being worked. PROPER TECHNIQUE - With your biceps at a 70% angle to the floor, beginning in a neutral position, contract the biceps. - As you contract the biceps, begin to supinate your palm and pull the lower arm out and up on a natural range of motion from the elbow as far as the forearm will go without moving the upper arm. - Isometrically hold the contraction at the top of the movement for a full second, and then lower the weight to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not lock out the arm as this will place undue stress on the ligaments and tendons. - Avoid any twisting or rotating of the shoulders or elbows during execution. - Do not allow your elbows to come forward in order to lift the weight. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

One Arm Dumbbell Triceps Extension on Stability Ball

PROPER POSITION - Sit on a stability ball, with feet planted firmly on the floor. - Place a dumbbell in one hand and rest the other arm on the knee (shown) or across the stomach. - Extend the dumbbell over the head as in the end point of a dumbbell shoulder press. This is the starting position. PROPER TECHNIQUE - Bending from the elbow, bring the dumbbell down behind the head, making sure not to lean forward. - Contract the triceps muscles and return the weight to the starting position ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not allow the upper arm to move during the exercise. - Make sure to keep a natural arch in the spine. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Hammer Curl on Ball

PROPER POSITION - Sit on ball with proper spinal alignment. - Plant your feet firmly on the floor. - Start with the arms at your sides, palms facing the body (neutral grip) .PROPER TECHNIQUE - Contract the biceps and bring the arms towards the chest until they reach slightly above the nipple line. - Make sure to keep the elbows slightly behind the shoulder joint in order to insure isolation of the biceps. - Slowly lower the arms to the starting position and repeat .ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Activate the transversus abdominis throughout the movement. - Keep the feet planted firmly during execution.Keep the wrists rigid. - Do not bounce at the bottom of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Leg Extension

PROPER POSITION - Sit on the machine so the pad supports your back. - Place the feet underneath the bottom roller so it is touching the front of the shin. - The knee joint should be in line with the axis point (lever) of the resistance. PROPER TECHNIQUE - Grasp the handles on the side of the seat if provided, or grasp the sides of the seat. - Contract your quadriceps as you extend the legs just short of locking them out. - Slowly lower the legs back to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not lock the knee joint out fully at the end of the concentric movement. - Keep a neutral spine throughout the movement, making sure not to allow the head to fall forward or push hard against the pad. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Lunge (stationary with dumbbells)

PROPER POSITION - Stand erect with feet shoulder width apart. - Let your arms hang straight down holding weights at the sides of the body. - Keep your eyes focused straight ahead on a fixed point. PROPER TECHNIQUE - Take a large step forward. - Keep the torso erect. - Firmly plant the stepping foot, but keep the planted foot in the fixed position. - Feet should be pointed straight ahead.Slowly flex (lower) the lead hip and knee until the planted leg's knee comes within one to two inches from the floor. - Contract the quadriceps of the front leg and push back to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Make sure the lead leg's knee does not protrude past the toes. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric). - Maintain an erect torso throughout the movement. - Do not allow the legs to bow inward or outward during any phase of the exercise. - Do not allow the dumbbells to swing at your sides more than 2 inches.

External Rotation at 90° Abduction

PROPER POSITION - Stand facing a low cable pulley with a single handle attached. - The humerus should be abducted 90° from the body and the elbow bent at 90°, with the forearm parallel to the floor. - Maintain proper spinal alignment. PROPER TECHNIQUE - Perform the drawing-in technique. - Keeping the arm at the same angle, rotate the forearm so it is perpendicular to the floor. - Pause for one second. - Slowly lower the weight back to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Activate the transversus abdominis throughout the movement. - Keep the feet planted firmly during execution. - Do not allow the arm to fall forward or backwards during the exercise. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Barbell Upright Row

PROPER POSITION - Stand with feet slightly wider than shoulder width apart and with knees slightly flexed. - Grasp the bar with a pronated grip and with the bar resting against the front of your thighs. - The hands should be positioned approximately 6 inches apart. - The elbows should fully extend with the elbows pointed directly outward. This is the starting position. PROPER TECHNIQUE - Begin by pulling the bar up along the body. - Keep the body erect, with the knees slightly flexed. - Continue to pull the bar up until the bar reaches clavicle level. - The hands should be at clavicle level, with the elbows pointed up and out at approximately ear level. - Slowly allow the bar to travel along the body back to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not bounce the bar to initiate the upward movement. - Do not swing the weight or rise on the toes. - Do not assist the movement with the lower body. - The wrist should stay in a rigid position throughout the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Lateral Raise

PROPER POSITION - Stand with the feet planted firmly on the ground approximately shoulder width apart. - The knees should be slightly flexed. - To prevent shoulder impingement, palms should be supinated against the sides of the legs. - The elbows should be pointed directly back. This is the starting position. PROPER TECHNIQUE - Begin by contracting the medial deltoids, laterally raising the arms. - Continue to contract the medial deltoids until they are approximately parallel to the floor. - Slowly lower the arms back to the starting position and repeat. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not swing the weight. - Do not come up on the toes to move the weight. - Lead with the elbows, not the hands. - The hands should not rise above shoulder level. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Posterior Deltoid Raise

PROPER POSITION - Stand with the feet planted firmly on the ground approximately shoulder width apart. - The knees should be slightly flexed.With the palms facing in against the outer thighs, grasp the dumbbells with a natural grip. - The elbows should be pointed directly back.Bend over at the hips so you are bent at about a 90° angle. - The dumbbells should be parallel with the legs. This is the starting position. PROPER TECHNIQUE - Laterally raise the arms by contracting the posterior deltoids. - Continue to contract the posterior deltoids until the arms are approximately parallel to the floor. - Slowly lower the arms back to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not swing the weight. - Do not come up on the toes to move the weight. - Lead with the elbows, not the hands. - The hand position should have the pinky finger higher than the thumb (similar to that of pouring a pitcher of water). - Rest forehead on an incline bench in order to prevent swinging the body during the concentric phase of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Standing Barbell Chest Press

PROPER POSITION - Stand with the feet planted on the ground underneath you, approximately shoulder width apart. - The knees should be slightly bent. - Grasp the bar with the base of your palm, with the hands spaced approximately shoulder width apart. - Keep the chest up and the upper back tight.Each elbow should be in front of the barbell if viewed from the side. - Keep your eyes focused straight ahead of you. PROPER TECHNIQUE - Squeeze your glutes so as to stay tight throughout the movement and to prevent leaning back. - Press the bar up in a straight line, moving the head slightly back to prevent the bar from hitting your face. - Once the bar reaches forehead level, move the torso forward. - The head should be back to forward position at lockout. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not arch the back during execution of the movement. - Keep the elbows directly under the hands. - Keep the wrist in a rigid position throughout the movement. - Do not lock out the knees during execution. - Do not assist the movement with the lower body. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Biceps Curl

PROPER POSITION - Stand with your feet slightly wider than shoulder width apart. - The knees should be slightly bent, not locked. - The arms should be at your sides holding onto the barbell with a supinated grip. This is the starting position. PROPER TECHNIQUE - Contract the biceps, moving the forearm out and up through a natural range of motion, with your forearm in a supine position. - Isometrically contract the muscle at the end of the concentric contraction and hold for a second. - Return to the starting position, with the elbows aligned under the shoulders and slightly bent. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid any twisting or rotating of the shoulders or elbows during execution. - Do not allow your elbows to come forward in order to lift the weight. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Cable Biceps Curl

PROPER POSITION - Stand with your feet slightly wider than shoulder width apart. - The knees should be slightly bent, not locked. - The arms should be at your sides holding onto the cable from a low pulley with a supinated grip. This is the starting position. PROPER TECHNIQUE - Contract the biceps, moving the forearm out and up through a natural range of motion, with your forearm in a supine position. - Isometrically contract the muscle at the end of the concentric contraction and hold for a second. - Return to the starting position, with the elbows aligned under the shoulders and slightly bent - Do not lock out the arms, as this will place more stress on your ligaments and tendons. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid any twisting or rotating of the shoulders or elbows during execution. - Do not allow your elbows to come forward in order to lift the weight. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Barbell Biceps Curl

PROPER POSITION - Stand with your feet slightly wider than shoulder width apart. - The knees should be slightly bent, not locked.The arms should be at your sides and extended while holding a barbell using a supinated grip. This is the starting position. PROPER TECHNIQUE - Contract the biceps, moving the forearm out and up through a natural range of motion, with your forearm in a neutral position. - Isometrically contract the muscle at the end of the concentric contraction and hold for a second. - Return to the starting position, with the elbows aligned under the shoulders and slightly bent. - Do not lock out the arms, as this will place more stress on your ligaments and tendons. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid any twisting or rotating of the shoulders or elbows during execution. - Do not allow your elbows to come forward in order to lift the weight. - Make sure not to lean back in order to pull the weight up. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Hammer Curl

PROPER POSITION - Stand with your feet slightly wider than shoulder width apart. - The knees should be slightly bent, not locked.The arms should be at your sides holding onto the dumbbells with a neutral grip. PROPER TECHNIQUE - Contract the biceps, moving the forearm out and up through a natural range of motion, with your forearms in a neutral position. - Isometrically contract the muscle at the end of the concentric contraction and hold for a second. - Return to the starting position, with the elbows aligned under the shoulders and slightly bent. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not lock out the arms as this will place more stress on your ligaments and tendons. - Avoid any twisting or rotating of the shoulders or elbows during execution. - Do not allow your elbows to come forward in order to lift the weight. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Triceps Cable Extension with Bar

PROPER POSITION - Stand with your feet slightly wider than shoulder width apart.The knees should be slightly bent, not locked. - Grab the bar attached to the high pulley with your hands in a pronated grip. - Keep your elbows pointed back and firmly held against the side of your body. This it the starting position. PROPER TECHNIQUE - Contract the triceps and slowly lower your arms. - As you reach the end of the range of motion, contract the triceps. - Pause for one second, "squeeze" the triceps muscles, and return to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Avoid bringing the forearms up to a point were tension from the cable is lost. - Do not hyperextend the wrist; keep them in a neutral position. - Keep the shoulders back and the elbows tucked firmly into your sides. - Do not let the shoulder round forward — keep your scapula retracted throughout the movement. - Inhale on the upward phase of the movement (eccentric) and exhale on the downward phase (concentric).

Single Arm Cable Posterior Deltoid Raise

PROPER POSITION - The legs should be placed in an athletic stance, with the feet slightly wider than shoulder width apart and knees slightly bent. - Face 90° to the right of the cable, with your left shoulder approximately two feet away from the base. There should be enough distance to allow for tension in the starting position of the exercise. - The cable should be at the lower level with a single handle attached. - Hold the handle with the right hand just above the right thigh. This is the starting position. PROPER TECHNIQUE - Retract the scapula and abduct the right arm until the elbow is parallel to the floor, but not higher than your shoulder. - The elbow should retain a slight bend throughout the exercise. - Slowly return the weight to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not swing the weight. - Do not come up on the toes to move the weight. - Lead with the elbows, not the hands. - The hands should not rise above shoulder level. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Bar Dips

PROPER POSITION - With the feet placed firmly on the supporting cross bars, grasp the dip bars. - With the palms facing in and the elbows in extension (pointing directly back), position the body directly between the bars so that the arms are holding the body erect. - Once the arms are in full support of the body, step off of the support bars.(OPTIONAL) If needed, flex the knees 90° to bring the lower legs to a position that is parallel to the floor. - Keep your head in a natural position. This is the starting position. PROPER TECHNIQUE - Slowly lower the body in a controlled manner through elbow flexion. - Continue to lower the body to the point were your upper arms are at approximately a 90° angle with your forearms and parallel with the dip bars. - Contract the triceps initiating elbow extension while keeping the elbows pointed directly back and tucked into the sides of the body. - Continue to contract the triceps until returning to the starting position. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Keep the elbows pointed back and tucked into the sides of the body. - Keep the wrists in a flexed position. - Lean forward (switch emphasis to pectoralis major).

French Press (skull crushers)

PROPER POSITION - With the feet shoulder width apart and a natural arch in the lower back, place your hands at shoulder width on the bar with a pronated grip. - The head and shoulders point forward and the toes should be in an athletic stance. PROPER TECHNIQUE - Press the bar overhead. - Keep the upper arms locked into position and slowly lower the bar behind the head without allowing the back to arch or the upper arms to move. - Return the bar to the starting position, just shy of locking out the elbows. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Do not allow the back to arch or the head to drop forward. - Contract the triceps at the top of the movement. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Dumbbell Triceps Kickback

PROPER POSITION - Without moving the upper arm, extend the elbow by pushing the dumbbell back and up until the arm is straight. - Pause for a second to build up the eccentric tension and then return to starting position. - Repeat for the specified number of repetitions and then switch sides. PROPER TECHNIQUE - Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor. - Stop just short of locking the elbow joint and slowly return to the starting position. - Repeat steps 1 and 2 for the specified number of repetitions. ESSENTIAL TIPS TO AVOID COMMON MISTAKES - Keep the wrist in neutral position because hyperextension of the wrist could cause pain similar to tennis elbow. - Avoid twisting or rotating the shoulders, midsection, or wrists. - Emphasize form over the weight moved. - Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

One-Arm and Two-Arm Clean and Press

Pulling the weight from the floor, especially the one-arm pull, is extremely difficult without the stability afforded by a long bar. The press is great for shoulders, triceps, and serratus anterior.

One-Arm and Two-Arm Clean and Jerk

Same thing as the press. Going overhead with the weight is quite tenuous because of the balance required during the explosive execution of the jerk.

One-Arm Dumbbell Table Curls

Starting from a slightly bent arm position with the weight already at chest height is amazingly rigorous.

One-Arm and Two-Arm Dumbbell Snatch

Still a popular exercise among many athletes, especially football down linemen.

static strength

The strength required to resist and control the weight resistance involved in a stationary position.

eccentric strength

The strength required to resist and control the weight resistance involved in the downward phase of an exercise or movement.

factor 2 angle A

There are three possibilities: 1. Each subsequent angle gets smaller. 2. Each subsequent angle stays the same. 3. Each subsequent angle gets bigger. three permutation of angle A: 1. If the angle of each successive tangent becomes greater and greater, you are going faster and faster in your application of greater force 2. If each angle stays the same, this means that your speed is increasing linearly as you apply greater force 3. If the angles diminish from one angle to the next, your rate of speed is diminishing as you approach your maximum force output - In training for muscle mass or strength, the only acceptable technique is to attempt to make each subsequent angle bigger this technique is called compensatory acceleration. - This sort of positive acceleration while increasing force output is functionally impossible to attain in the final third of the movement while lifting weights because you must slow the weight down in anticipation of lockout - Moving the weight slowly does not maximize the tension developed by the muscles. Therefore, the quality of overload it receives is commensurably lessened how to find on the graph: draw several tangent lines along the length of the upward curve. Measure the angle of each tangent and compare each angle to the preceding one.

functional strength

a category of strength that can improve the ability to perform everyday task or sports skills, builds overall strength and balance, and augments resistance to injury.

strength curve

a graphical representation of how the human body generates and applies force in a specific direction

alternated grip

a grip in which one hand grasp a weight bar with a supinated grip and the other hand uses a pronated grip

closed grip

a grip position in which the hang fully raps around the bar

open grip

a grip position in which the thumb dissent wrap around the bar

hook grip

a method of holding a barbell by gripping the thumb between the barbell and the remaining fingers

special strength

a specialized type of strength gained that is specific to a particular sport or activity skill/event Eg. explosive strength and starting strength for a shot putter

general adaptation syndrome principle (GAS)

a syndrome in which non-specific reactions of organisms to stress can be grouped into three stages: alarm, resistance, and exhaustion

calisthenics

a system of exercise movements, without equipment, for the building of the strength, flexibility, and physical grace. the greeks formed the word from "kilos" (beautiful) and "stenos' (strength)

unstable surface training

a training method in which unstable surfaces are used to enhance general balance and contraction potential through out the body

overspeed training

a training method that recruits new muscle tissue to enhance performance when an athlete accelerates their body, or parts of their body, at speeds greater than regular competitive speeds

isometric exercise

a type of strength training in which the joint angle and muscle length do not change during contraction - was coined to describe this form of stress - Isometrically contracting a muscle (pushing or pulling on an immovable apparatus) made you strong only in that position - Isometric exercise is not recommended for those with heart problems or high blood pressure due to the extreme stress imposed through training. - One adaptation of isometric exercise is called functional isometrics. Therein, you contract a muscle and the resistance moves over a limited distance, but then it stops against an immovable resistance placed in its path.

compensatory acceleration training (CAT)

a weight lifting technique used to develop explosive strength whereby you accelerate the bar as leverage improves thought the movements

accommodating resistance

a weight training machine which, through the use of air. fluid or clutch plates in tandem with a flywheel, controls the speed which which you re able to move. By controlling speed, the exertion your re able to delver is always at maximum through out the entire range of motion of an exercise. this technology is very useful during rehabilitation, when injures are present, and also in sports training for speed -strength (kiser machines) - the advantage gained in being able to apply maximum overload force throughout the entire range of each exercise movement is that you are now able to increase the amount of time that adaptive overload is applied in each exercise. - Some sport scientists say no, that the accommodating resistance technology is no more than another marketing gimmick to improve sales. However, time is a critical element of overload; it is almost as important as tension. Tension (resistance that is stressful enough to cause muscles to adapt), together with sufficient time over which it is applied, go hand in hand to produce superior gains. - all accommodating resistance device manufacturers claim as the chief advantage of controlled speed exercise is the fact that it eliminates ballistic movement. improves the quality of overload throughout the exercise movement and eliminates the danger of overextended joints, uncontrolled movements, and pulled muscles.

amortization phase

also known as the transition phase. one of three parts of a standard resistance training exercise, and represents the brief time between the concentric and eccentric phase of a movement

overreaching

an accumulation of training and/ or non training stress resulting in short term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to several weeks

Fmax

an aspect of the strength curve that stands for force max. Fmax divided by Tmax is the definition of explosive strength

resistance bands

an elastic band used for strength training. they are also commonly used in physical therapy, specifically by convalescents of muscular injuries

Tmax

aspect of the strength curve that stands for time max. measurement of how long it takes form the beginning of upwards (concentric) movement to exert maximum force (Fmax)

fitness fatigue model

at any time, preparedness is the difference between the positive effects of fitness and the negative affects of fatigue - fitness fatigue is a two-factor model of training (factoring in both the work and the intensity level) - The fitness fatigue model looks at the long-term aftereffect from training stimuli - aftereffect will cause an increase in specific fitness, such as increased thigh mass from a heavy training cycle of squats. - The gain in mass is the fitness component. - The fatigue effect is the short-term aftereffect from training stressors; multiple sets of heavy squats will cause fatigue

flushing workout

cleansing a muscle of metabolic toxins by increasing the blood supply to it through exertion - active recovery *Workout 1 might be 150 pounds × 3 × 8 sets; primarily neural adaptations will take place. If she does 150 pounds × 8 × 3 sets, more hypertrophic response will be induced. If she does50 pounds × 24 reps × 3 sets, it will be more of a flushing workout, facilitating an active recovery response. - can immediately increase fitness without the onset of fatigue

ballistic stress

commonly used by individuals to help them to develop and improve explosiveness and power in the body. this is achieved by accelerating and releasing weight into free space.

Plyometrics

exercises in which muscles exert max force in short intervals of time with the goal of increasing both speed and power

the seven factors of the strength curve

factor 1. angle Q factor 2. angle A factor 3. force factor 4. time factor 5. relationship between time and force factor 6. relationship between limit strength and Fmax factor 7. amortization phase

pronated grip

grip in which the hands or forearms are rotated to that the palm is facing down

supinated grip

grip in which the palm is facing upwards towards the celling

natural grip

grip wherein the palms face each other

periodization

how one's training is broken down in to discreet periods called "macrocycles, mesocycles, and mircocycles" also know as "periodized training"

specific strength

limit strength obtained specific to the particular muscle groups that will be most involved in the performance of the events/ activities in which are to be performed - once you have developed overall strength you should then work on the limit strength of the particular muscle groups that will be most involved when you perform the event in which you compete - a specialized type of strength - example, shot putters need explosive strength and starting strength, while wrestlers need anaerobic strength endurance to be able to apply limit strength or speed strength in their movements throughout the match. tennis and golf require the application of starting strength (also termed "ballistic force") with perfect control

ballistic movement

muscle contractions that exhibit maximum velocities and accelerations over a very short period of time. they exhibit high firing rates, high force production, and very brief contraction times

anaerobic strength

musculoskeletal force and energy production that does not require oxygen - means "without oxygen" - if an activity is performed without the muscles having to be supplied with oxygen in order to allow them to perform that activity, it is using anaerobic strength - you will have to repay your muscles the oxygen debt you owe after performing anaerobically you do this by breathing hard once you stop - Scientists classify movements in sports as being "driven" by the ATP/CP pathway, the glycolytic pathway, or the oxidative pathway the first two do not involve oxygen and are therefore considered anaerobic

aerobic strength

musculoskeletal force and energy production that requires oxygen - means "with oxygen" - The efficiency with which you get oxygen to your working muscles and remove the metabolic wastes that are building up there is called cardiovascular endurance—the key to exerting force under aerobic conditions - There are two kinds of aerobic strength: linear and nonlinear

weight training

physical training that involves lifting weights

power rods

resistance technology using rods that bend or twist

overload principle

states that a greater than normal stress or load on the body os required for training

variabel resistance

strength training equipment which can, through the use of elliptical cams and other such technology, vary the amount of weight being lifted to match the strength curve for a particular exercise. nautilus machines, for example, provide this feature - One major disadvantage is that the movement is not natural, therefore it causes confusion in the brain centers that interpret the force and movement pattern. Another major disadvantage—one shared by all exercise machines regardless of their underlying technology—is that because the movement pattern is directed for you, surrounding muscles that act as stabilizers and assistants are not stressed and therefore never have the chance to grow or strengthen - Like the offset cam, the rolling fulcrum allows you to match your musculoskeletal leverage changes to the variations in resistance afforded by the machine. This is the major advantage of all variable resistance devices. - The overload principle states that you can maximize the level of stress you place on your muscles by making them work as hard as possible throughout the full range of motion in any given exercise. That is precisely what variable resistance machines attempt to do

linear strength endurance

sustained all- out maximum effort over an extended period of time - "linear" simply means that the same movement is repetitively performed, such as strides in running or doing repetitions in bodybuilding - example: marathon running

speed strength

the ability of the neuromuscular system to produce the greatest possible impulse in the shortest possible time. defined in work divided by time, where work is defined as forceX distance - There are two types of strength under the general heading of speed strength: starting strength and explosive strength - Speed strength is how well you apply force with speed. - Its importance in most sports cannot be overemphasized because this kind of movement is what it takes to stimulate the fast-twitch muscle fibers to respond.

explosive strength

the ability to exert strength or force as rapidly as possible in a given action - your ability to leave them turned on for a measurable period - example: A football lineman pushing his opponent, or a shot putter putting the shot as far as possible, Olympic-style weightlifting (snatch, and clean and jerk)(the best example) - Acceleration is the ultimate form in which explosive strength is displayed.

nonlinear strength endurance

the ability to perform an activity with exceeding explosiveness over and over for an extended period of time - can be aerobic or anaerobic - The ability to play with exceeding explosiveness play after play during the entire game is an example of nonlinear anaerobic strength endurance. - example: A powerlifter in competition must perform 9 maximum lifts on the lifting platform and perhaps as many as 20 near-maximum warm-up lifts during a 3- or 4-hour competition because the lifts are performed with intervals of time between each (as opposed to rowing, running or other linear athletic movements), it is described as nonlinear anaerobic strength endurance - more examples: basketball game, soccer game

absolute strength

the amount of musculoskeletal force you can generate for one all out effort. developed through heavy weight training, typically involving above the 80-85% of maximum effort for each lift. - the same as limit strength with one important distinction limit strength is achieved while "under the influence" of some form of work-producing aid (e.g., supplements, hypnosis, therapeutic techniques), where as absolute strength is achieved through training alone - Absolute strength is still an important concept for fitness enthusiasts, kids, and weekend warriors. - Approaching absolute strength is nearly impossible because of the body's built-in safety mechanisms - absolute strength is reached solely through training, such aids increase the potential for strength above the normal capacity

factor 1 angle Q

the definition of starting strength. The steeper the line, the greater the number of muscle fibers you will have simultaneously recruited in the movement. how to find on the graph: the straight line that is tangent to the upward curve (concentric strength) on Figure 8.1. Measure the angle.

The triceps muscle has three heads:

the long head (originates at the lower edge of the scapula), the lateral head (originates on the posterior humerus), and the medial head (originates on the distal two thirds of the posterior humerus). *All three insert into the olecranon process of the ulna.*

delayed onset muscle soreness (DOMS)

the pain and stiffness experienced in muscles several hours to days after unaccustomed or strenuous exercise - example of fatigue - the central nervous system (CNS) is like a cup of tea that you must never let overflow - Every stressor, whether it be personal problems, interval training, weight training, or lack of sleep, adds tea (in this case, fatigue) to your cup