Download Strength Training Equipment

Strength Training
Equipment
Development of Strength
Training Equipment
4. Strength Training Equipment
Strength Training Equipment
• Because body weight exercises limit you
to a single resistance, strength building
enthusiast have developed exercise
equipment with adjustable weight loads.
4. Strength Training Equipment
Early Strength Training
Equipment
• The basic barbell,
introduced around the turn
of the 20th century, was one
of the first adjustable
strength training tools.
• Some barbell exercises
require spotters for safe
performance.
4. Strength Training Equipment
Early Strength Training
Equipment
• Dumbbell training decreases the
safety concern and offers even more
exercise versatility.
• When handled in a careful and
controlled manner, free weights
provide balanced and
comprehensive strength training
exercise with attention to stabilizer
muscles as well as prime mover
groups
4. Strength Training Equipment
Early Strength Training
Equipment
• Weight-stack , which always
travels vertically against
gravity, are moved by means
of attached handles or cables.
These machines offer the
convenience of changing
resistance by merely inserting
a pin and the safety feature of
never being trapped under a
heavy barbell.
4. Strength Training Equipment
Early Strength Training
Equipment
• Variable Resistance
Machine- accomplished by
an oval shaped cam that
automatically changes the
resistance force
throughout the exercise
movement.
4. Strength Training Equipment
Free Weights vs Resistance
Machines
• Free Weights
o Inexpensive
o Provide resistance
for most major
muscle groups
o Portable and easy to store
o Indestructible
4. Strength Training Equipment
Free Weights vs Resistance
Machines
• Resistance Machines
Isolate target muscle and match resistance force
to potential muscle force
o Maintain stable movement to enhance
performance and reduce risk of injury
o Change resistance by moving a pin within the
weight plates
o Provide specific path movement to keep joint
action on track throughout each set
o Provide full-range movement
o
4. Strength Training Equipment
Movement and Resistance
• Most new resistance
machines feature
rotary movement,
direct resistance, and
variable resistance
4. Strength Training Equipment
Movement and Resistance
• Full-range exercise means that
each training repetition is as
productive as possible for
stimulating strength development.
This is accomplished through
positive work, negative work,
rotary movement, direct
resistance, variable resistance,
balanced resistance, resistance
in full contraction.
4. Strength Training Equipment
Movement and Resistance
• Positive Work- refers to
resistance during positive
(concentric) muscle
contractions, which is the
lifting phase of the
exercise
4. Strength Training Equipment
Movement and Resistance
• Negative Work- refers to
resistance during negative
(eccentric) muscle
contractions, which is the
lowering phase of the
exercise.
4. Strength Training Equipment
Movement and Resistance
• Rotary Movement- Every muscle contracts in a
linear (straight line) movement. But the bone
attached to the contracting muscle is pulled in a
rotary (curved movement). Consequently, to
isolate a muscle, you must do rotary exercises.
• For example, the leg extension is a rotary
exercise that isolates the quadriceps muscles. In
contrast, the leg press is a linear exercise that
involves both the quadriceps and hamstrings.
4. Strength Training Equipment
Movement and Resistance
• Direct Resistance- to
isolate a muscle most
effectively, the resistance
must be applied directly to
the body part attached to
that muscle.
4. Strength Training Equipment
Movement and Resistance
• Variable Resistance- Because of
leverage factors, your muscle
force is higher in some positions
and lower in others. As a result,
constant resistance exercise
gives enough resistance in some
parts of the movement range but
not enough resistance in other
parts of the movement range.
4. Strength Training Equipment
Summary
• Free weights provide a simple and effective
means of doing progressive resistance exercise.
You can use barbells and dumbbells for a variety
of exercises. They take up little space and are
almost maintenance-free, but they require careful
instruction and safety awareness. However,
exercise machines were designed to offer full
range movement, direct resistance, and variable
resistance, while offering a full range of positive
and negative work, balanced resistance, and
unrestricted movement speed.
4. Strength Training Equipment