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