Chapter 12 Resistance Training Equipment and Safety

Copyright © 2012 American College of Sports Medicine

Chapter 12Resistance Training Equipment

and Safety


Resistance Training ModalitiesResistance Training Modalities

• Body Weight

– Squats

– Lunges

– Push-ups

– Pull-ups

– Dips

– Reverse dips

– Sit-ups

– Crunches

– Leg raises

– Hyperextensions

– TRX suspension trainer


Push-UpPush-Up


TRXTRX


Resistance Training Modalities (cont’d)Resistance Training Modalities (cont’d)

• Manual or Partner Resistance

– Unilateral elbow flexion/extension

– Towel leg press

– ISOM chest squeeze & wall push

– Front raise (held with opposite arm)

– Supine row (with legs) & chest press (on legs)

– Upright row (held with opposite arm)

– Shrug

– Hip adduction/abduction with arms

– Knee raise (against arms)


Manual Resistance Front Raise With Partner AssistanceManual Resistance Front Raise With Partner Assistance



• Manual or Partner Resistance (cont’d)

– 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



• Free Weights

– Athlete must control weight freely in any direction

– Include:

• Barbells

• Dumbbells

• Plates

• Collars/clamps

• PlateMates

• Various accessories


Olympic Bar and Thick Bars Plus PlatesOlympic Bar and Thick Bars Plus Plates



• Free-Weight Equipment

– Olympic benches (flat, incline, decline)

– Portable benches

– Shoulder press benches

– Sit-up benches

– Dip/leg raise benches

– Glute-ham raise benches

– Lifting platforms

– Power racks

– Multiple rack units

– Squat racks

– Preacher curl benches

– Plyo boxes

– Wrist rollers

– Belts

– Head/neck harness



• Machines

– Leg press machines

– Smith machine

– Cable pulley machines

– Plate-loaded machines

– Variable resistance machines

– Hydraulic resistance machines

– Power racks

– Pneumatic resistance machines

– Computerized resistance machines

– Isokinetic machines


Cable Pulley MachineCable Pulley Machine


A Plate-Loaded (Hammer Strength) Chest Press MachineA Plate-Loaded (Hammer Strength) Chest Press Machine



• 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



• Machines: Advantages and Disadvantages

– 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



• Various Balls and Other Balance Devices

– Medicine balls

– Stability balls

– BOSU balls

– Balance steps

– Balance discs

– Balance pads

– Balance & wobble boards


Medicine Ball, Core Ball, and Slam BallMedicine Ball, Core Ball, and Slam Ball


Stability Ball (top) and BOSU ball (bottom)Stability Ball (top) and BOSU ball (bottom)


BOSU Balls and Balance DiscsBOSU Balls and Balance Discs



• Elastic Bands

• Oscillation bench press

• Tubing

• Chains

• Springs


Oscillation Bench Press With Chains and Kettlebells Attached to Bar With BandsOscillation Bench Press With Chains and Kettlebells Attached to Bar With Bands



• Movement-Specific Resistance Devices

– Power chutes: resist sprinting

– Harnesses: wrestling, mixed martial arts

– Weighted vests: resist sprinting & jumping

– Sleds: resist sprinting, plyometric drills

– Treadmills: resist sprinting


Resisted Running With a SledResisted Running With a Sled



• Strength Implements

– Kegs

– Kettlebells

– Logs

– Farmer’s walk bars

– Tires & sledgehammers

– Sandbags & heavy bags


Deadlift With a KegDeadlift With a Keg


KettlebellsKettlebells


Tire FlippingTire Flipping


SandbagSandbag



• Water and the Environment

– Buoyancy

• Upward force acting in opposite direction of gravity

• Related to specific gravity of athlete immersed in water

– Specific gravity

• Ratio of the mass of an object to its mass of water displacement

– Swimming

– Aquatic RT programs

– Hills & terrain



• Vibration Devices and Training

– Vibrations: mechanical oscillations defined by:

• Frequency

• Amplitude

– Vibrations can be added to exercise (vibration training):

• Applied directly to an exercising muscle via handheld vibrating unit

• Via vibrating platform


Power Plate Vibration Training SystemPower Plate Vibration Training System


Injury PreventionInjury Prevention

• RT reduces injury prevention in:

– Weight room

– Athletics

– Recreation

– Activities of daily living

• Adaptations

– Increased joint stability

– Increased stiffness, cross-sectional area, & bone mineral density in tendons, ligaments, & bone

– Increased muscle balance


Safe and Effective Resistance TrainingSafe and Effective Resistance Training

• Follow general procedures

• Use common sense

• Use proper gym etiquette

Chapter 12 Resistance Training Equipment and Safety

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