LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 3 Lesson 3 FLEXIBILITY MUSCULAR ENDURANCE LEAN BODY COMPOSITION Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer Certification 2009 All rights reserved
2 LESSON 3 BENEFITS OF PHYSICAL ACTIVITY; FREE WEIGHTS VS. MACHINES; MAJOR MUSCLE GROUPS & EXERCISES THAT TRAIN THEM; ALTERNATIVE TRAINNG METHODS Start this lesson with a review of the benefits of physical activity and a look again at the pros and cons of using free weights vs. using machines. After that, review the major muscle groups and the exercises that train them, and then look at how these tie into a new topic on alternative training methods. A. BENEFITS OF REGULAR PHYSICAL ACTIVITY A tendency to have a decrease in: A tendency to have an increase in: Resting Blood Pressure Muscle Mass & Strength Resting Heart Rate Flexibility Body Weight Metabolism (can burn more calories at Percentage of Body Fat/General Obesity rest) The Rate of Aging Bone Density Bone & Joint Injuries Aerobic Capability Lower Back Problems Immune Function Minor Aches & Pains, Stiffness, and Soreness Capability to Perform Daily Activities and Fatigue Chores Asthma Performance in Risk of Colon, Breast and Prostate Cancer Recreational/Competitive Risk of Coronary Heart Disease & Activities Arteriosclerosis Productivity Risk of Osteoporosis Psychological "Capacity", which can Risk of Type II Diabetes PROMOTE/STRENGTHEN: Self-Concept (ability to see oneself as being capable) Satisfaction Feeling and Looking Good Better Overall Mental Health...and can PREVENT: Mental disorder
3 B. FREE WEIGHTS VS. MACHINES FREE WEIGHTS Relatively Inexpensive Little Maintenance Required Variety of Movement Patterns, Working Muscles From Various Angles Activates More Muscles for Balancing and Stabilizing = Involves Many Muscles With 1 Movement Small Variety of Leg Exercises Takes Longer to Learn Technique, Because of Greater Freedom of Movement Harder to Adjust Adding or Removing Plates, Carrying Weights To and From Racks = Longer Workout Increased Injury Potential, Mainly Due to Loss of Control (Use a Spotter if Necessary) Little Storage Space Required, BUT Considerable Exercise Space is Needed Good For All Body Types MACHINES Costly Maintenance Often Required, With Expensive Replacement Parts Little or No Choice of Movement Pattern, Except With Pulley Machines Can Focus on Lifting Muscles, as No Stabilizing or Balancing is Required = May be Better for Rehabilitation Purposes Greater Variety of Leg Exercises Easy to Learn Technique Easier to Adjust Weight Can be Changed Simply by Moving a Pin or Turning a Dial = Shorter Workout Low Injury Potential (Any Safety Problems Mainly Due to Poor Maintenance) Use Space Economically: Require Little Exercise Space, Effective in Small Rooms, Ease Traffic Flow in a Gym Tend Not to Fit All Body Types
4 C. MAJOR MUSCLE GROUPS, THEIR MOVEMENTS, & THE FUNDAMENTAL EXERCISES THAT TRAIN THEM (See APPENDIX for diagrams of the following exercises) ~~UPPER BODY ~~ PECTORALIS (CHEST) TRAPEZIUS(a), LATISSIMUS DORSI(b) (BACK) -Brings arms from the side across and in front of the chest. -(a)raises shoulders; Pulls head & shoulders back; -(b)draws arms back; Turns arms inward BENCH PRESS Variations flat, inclined, declined; seated on machine Hand grip shoulder width; wide (targets chest more); narrow (targets triceps more). Equipment barbell, dumbbells, machine SEATED ROW Equipment -nautilus machine, rowing machine Variations -adjust hand grip or handles LAT PULLDOWNS Equipment -nautilus DUMBBELL FLYS Variations -wide or narrow grip Variations -flat, inclined/declined bench PUSH-UPS Variations -from feet or from knees; feet elevated, etc. -with or without extra weight; -on finger tips; on knuckles -2-arm, 1-arm (advanced!) DIPS Variations -whole body weight or various percentages of body weight(machine) SHOULDER SHRUGS -dumbbell or barbell BENT-OVER ROW Variations -one-arm dumbbell; two-arm barbell -palms forward or reverse, with wide or narrow grip. WIDE-GRIP CHIN-UP Variations -forward or reverse grip DUMBBELL PULLOVER CABLE CROSSOVER DELTOID (SHOULDERS) -Raises arms to the front, the side, and the back SHOULDER PRESS Variations -barbell, dumbbell, machine DUMBBELL RAISES(can also be done with machine/cables) Variations -front, side, back raises -standing, seated, chest down on a flat or inclined bench UPRIGHT ROWS Variations -barbell, dumbbell BICEPS (FRONT OF UPPER ARM) TRICEPS(BACK OF UPPER ARM) -Brings palm up towards the front of the shoulder -Straightens a bent arm DUMBBELL CURLS TRICEPS EXTENSIONS Variations -together or alternating Variations -overhead extensions -seated or standing upright -horizontal extensions -seated incline -downward extensions -concentration curls -alternating, or together -preacher curls Equipment -dumbbell, barbell, machine BARBELL CURLS DIPS Variations-regular bar, or E-Z bar; reverse Variations -from bench, with/out feet elevated CHIN-UP-close grip -with/out extra weight added *Each of the above can be done with palm of hand supinated (pointing to shoulder), pronated (pointing away from shoulder), or, with dumbbells, in the hammer position (dumbbell held vertically during motion). MACHINE/CABLE CURLS FOREARM Flexors & Extensors -Makes hand into a fist (flexors) & returns fist to straight fingers (extensors). WRIST CURLS Variations -seated with barbell or dumbbells; -with/out rotation of the forearm during the movement HAMMER CURLS Variations -seated or standing
5 ~~LOWER BODY ~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ QUADRICEPS (Front of UPPER LEG) -Straightens a bent knee; -Brings upper thigh closer to upper torso HAMSTRINGS (Back of UPPER LEG) -Bends a straight leg; -Moves upper thigh away from upper torso SQUATS barbell OR dumbbell (also works gluteal muscles) LEG CURLS -together OR alternating SEATED LEG EXTENSION together OR alternating -flat on bench, OR standing (machine) SEATED LEG PRESS (also works gluteal muscles) LUNGES -with/out weights STEP-UPS (also works gluteal muscles) STEP-UPS -with/out weights LUNGES (also works gluteal muscles) DEADLIFT -dumbbell OR barbell ABDUCTOR (outer thigh) & ADDUCTOR (inner thigh) CABLE PULLS *Major aerobic exercises such as cycling, walking, jogging, and sprinting will also work these muscle groups. GASTROCNEMIUS & SOLEUS ( Calf - Back of LOWER LEG) -Points toes downward and bends knee CALF RAISES -standing OR seated TIBIALIS ANTERIOR ( Shin Front of LOWER LEG) -Points foot and toes upward SHIN PULL - on leg extension OR seated pulley machines -barbell OR dumbbell OR machine ~~ABDOMINALS (CORE STRENGTH TRAINING) ~~ *The INTENSITY of Abdominal exercises can be adjusted in the following ways: (Summarized from Weider Abdominal poster, May, 2000) Hand Placement Foot Placement Angle of Movement (on bench) Less Difficult On / beside knees On floor Slight Across chest Knees at 90º, feet in air Moderate Behind head Legs straight up Extreme More Difficult Extended overhead ~~~~ Added weight and/or the use of weight balls can also increase the intensity of abdominal exercises. ~~~~ RECTUS ABDOMINUS -Flexes (curls) the spine forward CRUNCHES -With/out extra weight or resistance -Can adjust any of the above intensity control options -Machine, Cable, Medicine ball crunches DEEP FORCEFUL BREATHING OBLIQUES (Internal & External) -Rotates the spine to the right or to the left SIDE CRUNCH SIDE JACKKNIFE -Raise leg sideways (upward) from the floor STANDING SIDE BEND (with dumbbell) PELVIC TILT (from floor) LYING LEG LIFT -one leg OR together -straight OR bent leg REVERSE CRUNCH flat OR on inclined board SEATED KNEE-UP LEG RAISES -one leg OR together -bent OR straight leg(s) -vertical (supported) -hanging (non-supported) LYING REVERSE TRUNK TWISTS -with shoulders flat at ALL times -straight OR bent legs SIDE (LYING) LEG RAISE -one leg OR together BICYCLING -on back, alternate bringing opposing elbows and knees together TRANSVERSUS ABDOMINUS -Pulls the abdominal wall inward toward the spine FORCEFUL, DEEP BREATHING ERECTOR SPINAE OTHER ABDOMINAL EXERCISES -Helps to maintain an erect spine (posture) -On hands & feet, walk feet forward and backward -On back, V-sit with bent OR straight legs, and one OR both legs -Exercise ball a great variety of abdominal exercises can be performed with the exercise ball. -While holding one of the various sized weight balls, standing trunk rotations can be made alone, or with a partner (hand the ball to the partner once rotation is completed, and then receive it again from the other direction. Be sure to alternate starting from both directions)
6 D. ALTERNATIVE TRAINING METHODS Throughout all 3 units of Lifetime Fitness, we have compared the pros and cons of using free weights vs. machines; it makes good sense to incorporate both types of resistance options into your training program, along with aerobic conditioning. We will now look at 3 other methods of resistance or strength-training, giving you even more options from which to choose. Keep in mind that a proper warm-up and cool-down should be performed, and correct technique should be ensured, with any type of exercise/workout that you do! (I) Body-Weight Training Most exercise movements that can be done with free weights or machines can also be done using your own body resistance. The pros to exercising solely with your body weight are similar to the pros of using free weights it is inexpensive; there is little or no handling or adjusting of equipment; there are a variety of possible movements and movement patterns that can train the whole body; and many muscles can be involved with one movement. The main argument against body-weight training is the limit of resistance that you can use (a percentage of your own body weight). Some examples of body-weight training exercises are: Push-ups - variations: elevate feet on a step; hand placement [wide or narrow], etc. Pull-ups on a bar - variations: wide grip, narrow grip, 2 hands, 1 hand, etc. Triceps Dips (from a chair, or between 2 chairs or bars) Burpees jump into the air with hands overhead, go down into a full push-up position, and then jump up again (altogether, this equals 1 repetition) Leg Raises (while holding onto a bar) variations: bent knee, straight leg Abdominal exercises crunches, reverse crunches, bicycling, etc. Squats - keep upper body vertical, and don t bend the knees more than 90 Lunges - step forward, but don t bend the supporting leg more than 90 Calf-raises with the balls of the feet (1 foot or both feet) on a step, use the calf muscle(s) to raise your body weight up and down Wall Sit sit at a 90 with your back flat against a wall; keep your hands on your head or keep your arms crossed in front of your chest ~~ See pictorial examples of body-weight training exercises on the next page. ~~
7 BODY-WEIGHT EXERCISES (From Building-muscle101.com) (From Building-muscle101.com) (From Building-muscle101.com) (From Getfit.com.au) (From Getfit.com.au) (From Getfit.com.au) (From Usscouts.org)
8 (II) Resistance Tubing Strength Training Resistance tubing is cheap and enables exercises that train the entire body. Tubing usually appears with handles on each end, or attached to both ends of a bar. Either way, as with any type of resistance training, safety should be maximized by maintaining good posture and performing all exercises with a proper technique in a smooth, controlled manner, to work against resistance both when you pull on the tube and when your return to the starting position. (Schlosberg, p. 133) Some examples of resistance tubing exercises include: Seated row (back) place your feet between the tubing, and pull on both ends with your hands. (Keep knees slightly bent.) Bench press (chest) lie on the middle of the tube and press both ends upwards from your chest. Military/shoulder press (shoulders/triceps) sit or stand on the middle of the tube and press both ends upwards from your shoulders. (Keeps knees slightly bent if standing.) Lateral Shoulder Raises stand in the middle of the tubing, and use your arms and shoulders to raise the handles of the tubing up and to the side. Triceps extension (triceps) kneel on the middle or on one end of the tubing, and extend the other end away from your body, using your triceps. (If doing overhead triceps extensions, keep knees slightly bent.) Biceps curl (biceps) kneel on the middle of the tubing and use one or both hands to curl the end(s) of the tubing up towards the front of your shoulder. (If standing on the tubing, keep knees slightly bent.) Squats (quadriceps, hamstrings) squat down in the middle of the tube, and hold both ends of the tubing; using your legs, press up into a standing position, and return. Lunges holding both ends of the tubing, place one foot on the middle of the tubing; step back with the other foot, and press up and down into a standing position. ~~ See pictorial examples of resistance tubing exercises on the next page. ~~
9 RESISTANCE TUBING EXERCISES (The following images have been adjusted with permission from Fitnessgenerator.com) CHEST PRESS LATERAL SHOULDER RAISES LUNGES BICEPS CURLS SQUATS OVERHEAD TRICEPS EXTENSION (III) Stability Balls Stability or exercise balls enable exercises for the entire body. An extra benefit of using stability balls is that each exercise requires core strength muscles to help ensure stability on the ball while the exercise is being performed. Keep in mind that ensuring stability can be difficult on a ball, especially if you ve never used one before. Always be sure that you can do the exercise movement effectively before trying to do it with added weight. Stability balls provide great alternatives for strength-training exercises: (1) They can be used to duplicate all movements and exercises that can be performed on a weight bench, while adding difficulty to the movements [by incorporating] the muscles of your legs, gluteals and abdominals to help maintain stability (Waehner, Paige); (2) They enable a great variety of abdominal exercises. STABILITY BALL EXERCISES (The following images have been adjusted with permission from Fitnessgenerator.com) REVERSE CRUNCH ELBOW BRIDGE (Hold position) CRUNCH SHOULDER PRESS DUMBBELL FLYS LATERAL BODY RAISE LOWER BACK EXTENSION