Download Exercise Modalities - Lemon Bay High School

Objectives
• After this presentation, the participant will be able to:
– 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 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
• Key is proper set up!!
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 and 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
• Primarily upper body
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 strengthtraining 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.
– 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 increase in strength and stability
of the core musculature when
substituted for more stable surfaces
such as exercise benches, chairs, or
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
– An inflated rubber hemisphere
attached to a solid plastic
surface (looks like a stability
ball cut in half)
• Offers the ability to increase the
intensity of an exercise by
decreasing the stability
• Relatively safe to stand on, so
it is a practical device to train
with in order to target lower
limb balance and stability
Vibration Training
• Vibration Training
– Typically performed on a platform that
generates vertical sinusoidal vibrations
(a smooth repetitive oscillation) that
stimulate muscle contractions
comparable to the tonic vibration reflex.
– Studies have shown that training on a
vibration platform results in strength
increase similar to that of conventional
resistance training .
– Manipulates acceleration, 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
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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
Program Design Strategies
• Vibration training should be used starting with lowintensity, low-frequency settings and short sessions. The
body should be gently stimulated in a way that will create
adjustment but will not overwork the system.
• With time, the intensity and duration can be increased in
the same manner as other progressive training programs.
• Once the body has adapted to the stimulus, the training
needs to be changed or intensified to keep improving
performance.
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 wholebody vibration platforms.
• All of these modalities can easily be integrated into the
OPT model.