NASM: Chapter 22 - Introduction to Exercise Modalities

Tend to keep individual in a fixed plane of motion, which limits excessive ranges of motion that may result in unnecessary musculoskeletal stress

• Elderly

• New-to-exercise

• Who lack stability or have other functional limitations

• Novice lifters to perform superset and circuit training workouts

• Can be less intimidating to certain individuals (new to exercise)

• Can emphasize certain muscle groups for rehabilitation or bodybuilding purposes

• Various intensities (load) provided in one weight stack with the ability to change load rather quickly

• Does not require a spotter

• Provides extra support for the special needs of clients

• Keeps the individual in a fixed plane of motion, which may limit excessive ranges of motion (may prevent unnecessary musculoskeletal stress)

• Many machines do not allow the user to perform total-body exercises, oftentimes fails to accommodate multi-joint movements that incorporate the use of both the upper and lower extremities simultaneously

• Moves primarily in one plane of motion and can limit one’s ability to develop strength in all planes of motion

• Does little to provide a challenge to the core stabilization system and neuromuscular efficiency as it artificially stabilizes reducing the need for core activation

• Not ideal for improving athletic performance

• Machines do not fit all body types and can limit the effectiveness of the exercise possibly creating more stress

• Expensive in comparison to other strength-training modules

• Can be used to emphasize certain muscle groups, or target multiple muscle groups

• Can improve athletic performance

• Can challenge core stabilization system

• May improve dynamic joint stabilization and proprioception

• Allows individuals to move in multiple planes of motion

• May require a spotter

• May be too difficult for beginning clients to perform until the exercise technique is mastered

• Requires multiple dumbbells or barbells to change intensities (load)

• Potentially more dangerous

• Intimidating for certain individuals

• Cable machines allow similar freedom of movement as free weights, but most exercises do not require a spotter

• Cable

- Muscle

• Can help improve proprioceptively demands, muscular endurance, and joint stabilization

• Inexpensive method for resistance training

• Clients can move in multiple planes of motion and oftentimes can achieve a great range of motion during training

• Can adjust the angle of resistance (line of pull) by moving the fixed point it’s or lower, and combine several exercises seamlessly

• Allows clients to perform resisted exercises that mimic sport-specific movements such as a golf swing or a tennis forehand

Lack of sufficient intensity for those seeking to improve hypertrophy (phase 3) or maximal strength (phase 4)

The Indian Club
The Dumbbell
The Wand
The Medicine Ball

1. Throw

2. Catch

3. Provide resistance for a variety of plans of motion and at a variety of velocities

4. Add load to an exercise: medicine ball squat

5. Add instability to an exercise: medicine ball push-up

• Increase muscular strength, endurance, and power

• Help rehabilitate from an injury

• The ability to develop explosive power

10%

• Enhanced athleticism, coordination, and balance

• Increase mental focus and physical stamina

• Increased oxygen uptake

• Increased total body training (as opposed to isolated training)

• Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal electors)

• Increased core stability and muscular endurance

• Increased strength and power

• Improved grip strength

• Increased metabolic demands and caloric expenditure

• Improves stamina: works multiple fitness components at the same time (throwing, catching, decelerating, and accelerating)

Emphasis on the posterior chain, working from the ground up and keeping performance form throughout each repetition

Phase 1:

• Renegade row

• Improve stability

Phase 2:

• Superset renegade row with a seated cable row

• Fulfills superset need with two different motions with the same muscle group activation

Phase 5:

• Superset a squat to overhead press with a kettlebell snatch

• Fullfills superset need with two different motions with the similar muscle group activation at a higher velocity

• An individual’s own body weight along with gravity provides the resistance for the movement.

• Push-ups, pull-ups, bodyweight squats, sit-ups

Involve movements in which the distal extremities (hands or feet) are not in a fixed position and the force applied by the body is great enough to overcome the resistance. Example: bench press, lat pulldown.

Involve movement in which the distal extremities (hands or feet) are in a constant fixed position and thus the force applied by an individual is not great enough to overcome resistance (such as the ground or an immovable object). Example: squats, pull-ups, push-ups

Most are considered closed-chain (may result in greater motor unit activation, synchronization and greater kinesthetic awareness (compared to open-chain exercises).

• Bench press

• Lat pulldown

• Machine leg extension

• Push-ups

• Pull-ups

• Squats

• Uses a system of ropes and webbing that allows the user to work against their own body weight while performing various exercises

• Example: TRX

• Allows individuals to manipulate body position and stability to provide multiplanar, multijoint exercises in a proprioceptively enriched environment

• Increases muscle activation

• Increases performance

• Potentially increase caloric expenditure

• Improves cardiovascular fitness

• Powerful way to teach proper movement patterns, enhance stability and core strength, a gain metabolic benefits

• Phase 1: suspension push-up as chest-stabilization exercise

• Phase 2 - superset suspension push-up after performing a barbell bench press

• Primarily used to increase demand for stability in an exercise

• Used to reinforce proper posture during squatting movement

• Increases strength and stability of the core musculature when substituted for more stable surfaces such as exercise benches, chairs, and the floor

• 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

• Reinforces postural awareness during seated exercises

• Decreasing stability of an exercise while increasing neuromuscular activity (particular for injury prevention and during rehabilitation).

Phase 1:

| - Overhead press (standing on BOSU) as shoulder-stabilization exercises

Phase 2:

| - Superset leg press with a BOSU ball squat

Phase 5:

• Certain plyometric exercises can be performed on BOSU
  Example: a bench press can be superset with a BOSU ball plyometric push-up

• Stimulates great muscle fiber involvement during exercise, leading to greater increase in lean body mass, weight loss, and change in body composition
  (When originally designed for astronauts, it was used to increase bone density and muscular strength in an attempt to prevent some of the harmful effects of space flight).

1. Bone and connective Tissues

2. Neuromuscular system

3. Vascular system

4. Hormonal system

• Improve circulation and cardiovascular function

• Alleviation of muscle soreness

• Weight reduction and increase metabolism

• Increase flexibility and range of motion
  Improve overall well-being and potentially reducing the symptoms of Parkinson's disease, multiple sclerosis, and fibromyalgia

Phase 1:

| - Perform a prone iso-ab (plank) with arms on the vibration platform

Phase 2:

| - Perform a barbell squat superset with a step up to balance on the vibration platform

Phase 5:

| - Perform a row (using the platforms cables) superset with a soccer throw

• Start with low-intensity, low frequency settings and short sessions (gently stimulated without overworking the system)

• Once the body has adapted to the stimulus, the training needs to be changed or intensified to keep improving performance for goals such as overall wellness, body composition and sports performance

• MAXIMUM: 30 min/session 3x/week