LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer Certification 2009 All rights reserved
2 LESSON 6 FREE WEIGHTS VS. MACHINES; MAJOR MUSCLE GROUPS; MUSCLES OF THE BODY (DIAGRAMS) PROS & CONS OF USING 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
3 MAJOR MUSCLE GROUPS, THE MOVEMENTS THEY PERFORM, & THE 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; -with or without extra weight; -on finger tips; -feet elevated, etc. 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
4 ~~LOWER BODY ~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ QUADRICEPS (Front of UPPER LEG) HAMSTRINGS (Back of UPPER LEG) -Straightens a bent knee; -Bends a straight leg; -Brings upper thigh closer to upper torso -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 -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)
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