Week Eight

-Various forms of exercise training that require the muscles to overcome an external force/resistance in specified movement patterns

• Moving of muscle rather than the weight (i.e. you don’t have to lift the heaviest weight) • The position of the body and the muscles being contracted • Focusing on training the movement pattern

Improve physical fitness: • Muscular Strength • Muscular Endurance • Muscular Power • Improve muscle function • ↑ bone mass (attenuate bone loss) • ↑ muscle cross sectional area (CSA) • ↓ body fat • May relieve some musculoskeletal pathologies

-Free weights o Dumbbells, barbells, kettlebells -Medicine Balls or sandbags -Machine Weights o Devices attached to weights and have adjustable seats and handles -Resistance bands -Suspension Equipment o Uses gravity and body weight -Body Weight

• Balance required which results in better coordination and greater muscle utilisation • Contribution from stabilizer muscles during multi-joint exercises • Greater variability • Resemble real-life movements • Full range of motion and relatively cheap

• Requires strength and skill to maintain balance and coordination • Greater risk of injury • Spotters are required • Consistent Technique management

-Balance not required which results in safer movements -Proper technique is more possible due to uni-planer movement -Easy to use -Greater utilisation of isolated muscles -Can train with heavier weights without assistance o Useful for elderly populations or rehab

• Limited exercises • Isolated to one joint/muscle group • Less representative of real-life movements • Neglect smaller stabilising muscles • Relatively expensive

-A health-related component of physical fitness that relates to the ability of muscle to exert force typically in a single effort

-A health-related component of physical fitness that relates to the ability of a muscle to exert force repeatedly without fatigue

-A skill related component of physical fitness that relates to the ability or rate at which one can perform work

-The muscle most directly involved in bringing about a movement o Also, can be referred to as the prime mover

-Muscle that opposes the agonist o Relaxes to not impede the agonist or o Stops the movement or slows it down

-Stabilisers the joint during movement o Allows the action of the agonist o e.g. Brachioradialis and Brachialis during a bicep curl (concentric phase)

-Muscles that stabilisers the origin of the agonist o Allows effective function of the agonist o e.g. rotator cuff muscles during a bicep curl (concentric phase)

-Muscular contraction against a resistance that doesn’t change the length of the muscle -Tension generated by the muscle produces a torque which does not exceed resistance torque o No change in distance between muscle attachments

-Muscular contraction against a resistance that changes the length of the muscle

Concentric -Muscle torque exceeds resistive torque o Decrease in distance between muscle attachments Eccentric -Muscle torque remains less than resistance torque o Increase in distance between muscle attachments

-Distal segment not fixed and allowed to move freely in space o Commonly compound exercises -Two or more joint movement

-Distal segment of extremity fixed to ground or supportive surface o Commonly isolated exercises -One joint movement

Push -Movement away from centre of the body during concentric contraction Pull -Movement towards the centre of body during the concentric contraction

-Pronated grip o Palms down and knuckles up “overhand grip” -Supinated grip o Palms up and knuckles down “underhand grip” -Alternated grip o One hand in pronated grip and the other in supinated grip

-Neutral grip o Knuckles point laterally -Hook grip o Similar to the pronated grip except thumb is positioned under the index and middle fingers -Strong grip for power exercises

-Close grip o Thumb is wrapped on the opposite side as the fingers and goes on top of the fingers -Open grip (false, thumbless, suicide) o When the thumb does not wrap around the bar o Same side of the bar as the fingers