Transcript Chapter 15 - Fitness Mentors

Chapter 15
Introduction to Exercise
Modalities
Objectives
• Define and describe the safe and effective use of
selected exercise training methods, including various
forms of resistance and proprioceptive modalities.
• Describe how these exercise training modalities can
safely and effectively be incorporated into a training
program for a variety of clients.
• Describe how these exercise training modalities can be
systematically used within the Optimum Performance
Training (OPT™) Model.
Resistance Training Modalities
• Strength-Training Machines
– Offer ease of use, require very little skills or training to become
proficient in using
– Fail to accommodate both upper and lower body movements at
the same time
– Not designed to fit all body types
– Work only in one plane of motion at a time
– Best for beginners and special needs clients
Free Weights
• Can be used to emphasize certain muscle groups, or target multiple
muscle groups
– Can improve athletic performance
– Can challenge the core stabilization system
– May require a spotter
– May be too difficult for beginning clients to perform until exercise
technique is mastered
– Requires multiple dumbbells or barbells to change intensity
(load)
Cable Machines & Tubing
• Cable machines offer a variety of fitness and sports performance
benefits because they allow similar freedom of movement as free
weights, yet most exercises do not require a spotter.
• Elastic resistance training is an inexpensive alternative to training
with resistance. Various forms of elastic resistance training can be
used to help improve proprioceptive demands, muscular endurance,
and joint stabilization.
Medicine Balls
• Can be used with a variety of populations
• Can be thrown, caught, used to provide resistance in
several planes of motion
• Excellent modality for use in explosive movements and
workouts, allow client to move explosively without having
to decelerate.
Kettlebell Training
• Flat bottomed cast ball with a handle made
popular by Russian army
• Enhanced athleticism, coordination, and balance
– Increased mental focus and physical stamina
– Increased oxygen uptake
– Increased total body conditioning as opposed to
isolation training
Kettlebell Program Design
Strategies
• Kettlebells require advanced skill and
proficiency controlling multiple joints in
multiple planes of motion with a heavy
emphasis on posterior chain movements
Body Weight Training
• Body weight exercises are exercises that do not
require additional load such as dumbbells,
barbells, or strength-training machines. An
individual’s own body weight along with gravity
provides the resistance for the movement.
• Push Ups, Squats, Sit Ups, Pull-Ups are classic
examples
Suspension Body Weight
Training
• Suspension body weight trainers are an innovative
approach to body-weight fitness training that uses a
system of ropes and webbing that allows the user to
work against their own body weight while performing
various exercises.
– Suspension movements are distinguished from traditional
exercises in that either the user’s hands or feet are supported by
a single anchor point while the opposite end of the body is in
contact with the ground
Suspension Body Weight
Training
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Increased muscle activation
Low compressive loads to the spine
Increased performance
Potential increase in caloric expenditure
Improvements in cardiovascular fitness
Proprioceptive Modalities
• Stability Balls
– Proper use of stability balls allows for increases in strength and
stability of the core musculature when substituted for more stable
surfaces such as exercise benches, chairs, and the floor .
– The spherical shape of the ball creates an unstable base of
support, forcing users to constantly adjust their body position to
the subtle movements of the ball.
Bosu Balls
• The BOSU ball is an inflated rubber hemisphere
attached to a solid plastic surface. It looks like a stability
ball cut in half.
– Training with the BOSU ball offers the ability to increase the
intensity of an exercise by decreasing the stability.
– Unlike the stability ball, the BOSU ball is relatively safe to stand
on, so it is a practical device to train with to target lower limb
balance and stability.
Vibration Training
– Vibration training is typically performed on a platform that
generates (mainly) vertical sinusoidal vibrations (a smooth
repetitive oscillation) that stimulate muscle contractions that are
comparable to the tonic vibration reflex.
– Vibration training manipulates acceleration, therefore creating an
environment in which the body is stimulated to increase strength
as a result of higher g-forces
Benefits of Vibration Training
• Improving circulation and cardiovascular
function
– Alleviation of muscle soreness
– Weight reduction and increased metabolism
– Increasing bone density
– Increasing flexibility and range of motion
– Improving overall well-being and potentially
reducing the symptoms of Parkinson disease,
multiple sclerosis, and fibromyalgia
Summary
– Proprioception is defined as the cumulative sensory
input to the central nervous system from all
mechanoreceptors that sense position and limb
movements.
– Improving the speed and quality of this information
enhances motor learning and improves movement
patterns and overall performance.
– Popular proprioceptive modalities used within the
fitness industry include stability balls, BOSU balls,
and whole-body vibration platforms.
– All of these modalities can be easily implemented into
the OPT Model.