Lesson By Carone Fitness Introduction The most important part of strength training is technique. Many exercisers focus too much on how much weight they can lift or how many repetitions they can perform. In addition, many people try to perform several different exercises for the same muscle group. As discussed in the FITT principles section, changing an exercise out once in a while is a good idea to avoid staleness. However, if you are doing too many exercises, it is more difficult to master the technique for any of them. It is better to pick 2-3 exercises per muscle group that you can do correctly. 1
Introduction This lesson discusses some general strength training techniques that should be followed for every exercise performed. The exercise library contains more exercisespecific techniques for you to follow. Do It Right In order to receive the maximum benefit with the lowest amount of risk, you should take your time and do the exercises correctly. As long as you are using an appropriate weight or resistance, you should have no problem mastering any exercise technique. 2
Sports Training This lesson discusses general strength training guidelines and technique. Keep in mind that some sport-specific activities may occasionally contradict these guidelines. For example, in track and field the javelin, shot put, and discus all torque the arm and torso at stressful angles. In ballet, several positions bring the knees below the recommended 90 degree angle. Sports Training Sport training should be done under the supervision of a fitness trainer or professional; and, these instances are the exception and not the rule for general strength training. If you have a background in sports, don t assume techniques learned for your sport are correct for strength training. 3
Knee Bend When squatting or lunging, don t bend your knees to an angle less than 90. Keep the angle square. The knees should stay mainly above your ankles and not bend past your toes. Bend Your Knees When lifting an object, bend the knees. Focus on using power from your legs rather than your back. 4
Torque Beware of torque. Avoid certain twisting movements. For instance, beware of any movement that twists or torques your knees or ankles. Be especially careful when twisting with weights. Control When using weights never jerk the weight or use quick, spastic movements. Always control the weight with smooth, fluid movements. 5
Doing Abdominal Exercises When doing abdominal work, don t strain your neck. Keep your head in line with your spine, with your chin tucked slightly, but lifted off the chest. Standing Exercises The following are position techniques that should be observed when performing any standing strength training exercises, such as a triceps pulldown: Position your feet shoulder width apart Keep a slight knee bend to take the pressure off your lower back Tighten the core (abdominal and back) muscles 6
Standing Exercises Slightly bending your knees will help keep your shoulders slightly forward, making it more difficult to swing, or push, the hips forward when doing curls or exercises with the weights over your head. Swinging or pushing the hips forward can be a strain on your lower back. Tightening the core muscles will also help prevent lower back strains. Seated Exercises for Seated Exercises Keep your spine straight- do not arch your lower back Do not slouch Most weight machines are adjustable; adjust as needed Adjust the seat so that your back is completely flat against the chair back Align the joint of the machine with the body joint you are using by adjusting the seat or arm of the machine 7
Breathing An overlooked technique of strength training is breathing. When working against resistance, it is important to breathe properly. Don t hold your breath. Exhale, or breathe out, on the exertion, or hardest part of the exercise. So, when pushing, pulling, or lifting a load, breathe out. Range Of Motion When working a muscle or muscle group, be sure to use the full range of motion (ROM) in order to strengthen the entire muscle. According to Paul Sorace, AFPA Faculty, Lacking a full ROM will create a muscle imbalance within the muscle. The muscle(s) will not be strengthened in the fully contracted position and joint flexibility can be reduced. 8
Exercise-Specific In addition to following the general techniques in this lesson, the descriptions in the Exercise Library will give you exercise-specific techniques that should be observed. Be sure to read the descriptions of how to perform an exercise in the Exercise Library before adding it to your program. Strength training does involve a lot of technique; however, with a little practice, good technique will become automatic. Listen To Your Body Last and most importantly, if something hurts, back off, modify the exercise, or do not do the exercise. If joint or ligament pain continues, consult a doctor. 9
Presented By Carone Fitness 10