Concept:
Muscle Contraction (3307.0K)

There are different ways of using and strengthening muscles

Static exercise, also called isometric exercise, involves a muscle contraction with no change in the length of the muscle. Pushing against an immovable object is one way to perform an isometric contraction.

Dynamic exercise, also called isotonic exercise, involves a muscle contraction with a change in the length of a muscle. There are two types of dynamic muscle contractions.

In a concentric contraction, the muscle applies enough force to overcome resistance and it shortens as it contracts.

In an eccentric muscle contraction, the resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts.

A biceps curl involves both concentric and eccentric dynamic muscle contractions.

Free Weight Exercises:
Free Weights Exercise 1: Bench Press (4320.0K)

The bench press works the muscles in the chest, shoulders, and arms.

Lie on a bench on your back with your feet on the floor. Grasp the bar with palms up and hands about shoulder-width apart.

Move the bar carefully from the supports on the rack to a point over the middle of your chest. Your arms should be extended and your wrists straight.

Lower the bar slowly to your chest and then press it to the starting position. Move the bar smoothly, without bouncing it against your body, and breathe regularly. Extend your arms fully but don't forcefully lock your elbows. Keep you body flat against the bench.

Spotters help the lifter move the bar to and from the rack, and then keep their hands close to the bar throughout the exercise so that they are ready to assist the lifter at any time.

One spotter stands behind the lifter with hands in an alternate grip inside the lifter's hands. If there are two spotters, they stand at the ends of the bar with their hands cupped under the bar.

Free Weights Exercise 2: Pull-Up (2378.0K)

Pull-ups develop the muscles in the upper back and arms.

Grasp the bar with both hands, palms facing forward and elbows fully extended.

Pull yourself up until your chin goes above the bar and then return to the starting position. Don't hold your breath, and try to keep your body from swinging.

A spotter can assist by pushing upward at the waist, hips, or legs during the exercise.

Free Weights Exercise 3: Shoulder Press (2583.0K)

The shoulder press works the muscles of the shoulders and arms.

Grasp the bar with the weight at your chest. Your palms should face away and your hands should be slightly wider than shoulder width apart.

Push the weight overhead until your arms are extended. Your hands should be directly above your elbows. Return to the starting position. Be careful not to arch your back, and don't bounce the weight on your body or push with your legs.

A spotter should help the lifter move the weight into the starting position, and should keep the hands in an alternate grip close to the bar, ready to help the lifter.

Free Weights Exercise 4: Upright Rowing (1714.0K)

Upright rows work the muscles of the shoulders, arms, and upper back.

From a standing position, grasp the bar with arms fully extended. The hands should be between 6 and 12 inches apart, and palms should face the body.

Slowly raise the bar to about the level of your collarbones, keeping your wrists neutral and your elbows above the bar at all times. Return to the starting position.

Move the weight smoothly. Don't lean back, shrug the shoulders, or rise up on your toes.

Free Weights Exercise 5: Biceps Curl (2800.0K)

Biceps curls build strength and endurance in the muscles in the front of the arms.

Stand with feet about shoulder width apart and knees soft. Grasp the bar with your palms facing upward and your hands shoulder-width apart. Your arms should be against the sides of your torso.

Keeping your upper body still, bend your elbows until the bar is within about 4 to 6 inches of your shoulders. Slowly return to the starting position by fully extending your elbows.

Move the weight smoothly, without jerking the upper body, shrugging the shoulders, leaning back, or rising up on your toes.

This exercise can also be done seated using a preacher curl bench that helps the lifter maintain good form.

Free Weights Exercise 6: Lateral Raise (2313.0K)

Lateral raises work the deltoid muscles in the shoulders.

Stand with feet shoulder width apart, knees soft, and a dumbbell in each hand. Hold the weights parallel to each other,

With elbows slightly bent, slowly lift both weights until the arms are about parallel with the floor and weights are close to shoulder level. Return to the starting position.

Keep your wrists neutral and in line with your forearms. During the lift, your elbows and upper arms should move up slightly ahead of your forearms.

Move the weights smoothly, without swinging or bouncing, and try to keep your shoulders down and your torso still.

Free Weights Exercise 7: Squat (4166.0K)

Squats develop strength and endurance in the muscles of the buttocks, thighs, and calves.

Grasp the bar at shoulder width with the bar on the fleshy part of your upper back. Keeping your back straight and head level, remove the bar from the rack and step back.

Stand with feet shoulder-width apart and toes pointed slightly outward. Rest the bar on the back of your shoulders, holding it there with hands facing forward.

Keeping your head up and lower back straight, squat down and then drive upward toward the starting position, keeping your back in a fixed position throughout the exercise.

Squat until your thighs are almost parallel with the floor, your back starts to round, or your heels come off the floor.

Spotters can help balance the bar as it is moved and be prepared to assist the lifter as needed. A single spotter should stand behind the lifter, with hands near the lifter's hips. If there are two spotters, they stand at opposite ends of the bar, with hands cupped under the bar.

Free Weights Exercise 8: Heel Raise (1852.0K)

Heel raises develop strength and endurance in the muscles of the calves.

Rest the bar on the back of your shoulders, holding it there with hands facing forward. Stand with feet shoulder-width apart and toes pointed straight ahead.

Press down with your toes while lifting your heels and then return to the starting position.

Don't bounce, and keep your ankles straight rather than allowing them to roll in or out as you lift your heels.

Free-Weights Exercise 9: Curl-Ups (2178.0K)

Curl-ups develop the muscles of the abdomen.

Lie on your back with arms folded across your chest, knees bent, and feet on the floor.

Curl your trunk up and forward by raising your head and shoulders from the ground. Lower to the starting position.

Focus on using your abdominal muscles rather than the muscles in your shoulders, chest, and neck. Keep your lower body stationary and in contact with the floor.

Using an exercise ball for curl-ups works the muscles in the back, buttocks, and legs in addition to those in the abdomen.

Free Weights 10: Spine Extensions (also Low Back 7) (2709.0K)

Spine extensions develop the muscles in the back, buttocks, and back of the thigh.

Begin on all fours with your knees below your hips and your hands below your shoulders.

For bilateral extensions, extend one leg to the rear and reach forward with the opposite arm.

Hold the position for 10-30 seconds, and repeat with the opposite arm and leg. Throughout the exercise, keep your neck neutral and your back straight. Don't let your shoulders or hips sag.

For unilateral extensions, extend one leg to the rear and reach forward with the arm on the same side. Hold the position, and repeat on the other side.

Free Weights 11: Isometric Side Bridge (also Low Back 6) (2310.0K)

The isometric side bridge builds strength and endurance in the muscles along the sides of the abdomen.

Lie on your side with your knees bent and your top arm lying alongside your body. Lift your hips so that your weight is supported by your forearm and knee. Keep your body straight, shoulders down, and head in line with your trunk.

Hold this position. Work up to a 60-second hold. Perform one or more repetition on each side.

You can make the exercise more difficult by keeping your legs straight and supporting yourself with your feet and forearm.

Weight Machine Exercises:
Weight Machine Exercise 1: Bench Press (2629.0K)

The bench press works the muscles of the chest, shoulders, and back of the arms.

Sit so that your back and hips are pressed against the machine pads. Place your feet on the supports and grasp the handles with your palms facing away from you. Adjust the machine so that the handles are aligned with your armpits.

Push the bars until your arms are fully extended, but don't forcefully lock your elbows. Then return to the starting position.

Keep your wrists in line with your forearms rather than letting them bend back. Don't bounce the weight or arch your back.

Weight Machine Exercise 2: Lat Pull (2473.0K)

Lat pulls work the muscles in the upper back and the arms.

Sit on the bench with feet on the floor and thighs under the pads. Grasp the bar with arms fully extended and hands wider that shoulder-width apart.

Keeping the body still, slowly pull the weight down until it reaches the top of your chest. Slowly return to the starting position by fully extending your arms.

Don't lean forward or back as you complete the exercise. Focus on using the muscles in your back and arms rather than your abdominal muscles.

Weight Machine Exercise 3: Assisted Pull-Up (1929.0K)

Assisted pull-ups work the muscles of the upper back and arms.

Set the weight according to the amount of help you need--the heavier the weight, the more assistance provided.

Kneel on the platform and grasp the handles with your arms fully extended and your palms facing away. Pull up until your chin goes above the bar, and then return to the starting position.

Keep your body straight as you perform pull-ups.

Weight Machine Exercise 4 Overhead Press (2144.0K)

The overhead press develops the muscles of the shoulders, upper back, and back of the arms.

Sit with feet flat on the floor and grasp the hand grips with palms facing forward. The grips should be slightly above shoulder level.

Press the weight upward until your arms are extended and then return to the starting position.

Keep your wrists straight and your hands directly above your elbows. Don't push with your legs or forcefully lock your elbows. Keep you hips and back pressed against the machine pads

Weight Machine Exercise 5: Biceps Curl (2043.0K)

Biceps curls develop the muscles of the front of the arm.

Sit with your back straight and your arms on the support cushions. Grasp the hand grips with palms facing up.

Bend your elbows until the hand grips almost reach your collarbone and are about 4 to 6 inches from your shoulders. Then return to the starting position.

Fully extend your elbows after each curl. Keep your upper body still and your shoulders down throughout the exercise.

Weight Machine Exercise 6: Pullover (1676.0K)

Pullovers work the muscles in the upper back, chest, abdomen, and the back of the arms.

Sit with your shoulders aligned with the cams, your elbows on the pads, and your hands lightly on the bar. To get into the starting position, let your arms go backward as far as possible.

Pull your elbows forward until the bar almost touches your abdomen. Return to the starting position. Move smoothly, without shrugging your shoulders or jerking your upper body.

Weight Machine Exercise 7: Lateral Raise (1966.0K)

Lateral raises develop the muscles of the shoulders and the upper back.

Sit so that the pads rest just above your elbows and your forearms are parallel to the floor. Lightly grasp the handles.

Push outward and up with your arms until the pads are shoulder height, and then return to the starting position.

Lead with your elbows rather than trying to lift the bars with your hands. Don't shrug your shoulders. Keep your wrists in line with your arms and your upper body still.

Weight Machine Exercise 8 Triceps Extension (2056.0K)

Triceps extensions develop the muscles of the back of the arm.

Sit with your back straight and your arms on the support cushions and grasp the handles with palms facing inward.

Move the weight smoothly as you extend your elbows and then return to the starting position.

Keep your torso still and don't bounce the weight. Fully extend your arms but don't forcefully lock your elbows.

Weight Machine Exercise 9 Assisted Dip (2323.0K)

The assisted dip works the muscles of the back of the arms, shoulders, and chest.

Set the weight according to the amount of help you need--the heavier the weight, the more assistance provided.

Kneel on the platform and grasp the bars with palms facing inward. Support your weight with your hands.

Lower your body until your upper arms are about parallel with the bars. Then push up until you reach the starting position.

Try to keep your elbows up, your neck neutral, and your torso straight and still.

Weight Machine Exercise 10 Leg Press (2113.0K)

Leg presses develop the muscles of the thigh and buttocks.

Sit with your body pressed against the machine pads and loosely grasp the handles. Your feet should be flat on the platform about shoulder width apart.

Push until your legs are extended, but don't forcefully lock your knees.

Lower the weight by bending your knees and flexing your hips until your knees are bent at about a 90-degree angle or your heels start to lift off the platform.

Move the weight smoothly, and keep your back pressed against the pads.

Weight Machine Exercise 11 Abdominal Curl (1694.0K)

Abdominal curls build strength and endurance in the muscles of the abdomen.

Sit so that the pad rests on your upper chest.

Keeping your back straight, slowly move your trunk forward, and then return to the starting position. Bend forward from the hips rather than from the waist.

To avoid straining your spine, keep your back straight throughout the exercise and don't bend too far forward.

Weight Machine Exercise 12 Leg Extension (1869.0K)

Leg extensions work the muscles of the front of the thigh.

Sit with the pads resting comfortably on top of your lower shins, and loosely grasp the handles.

Slowly extend your knees until they are almost straight, but don't forcefully lock your knees. Then return to the starting position.

Keep your feet, lower legs, and thighs in a straight line. Do not swing your legs or jerk your body backward. Keep your back in contact with the pads.

Weight Machine Exercise 13 Prone Leg Curl (1818.0K)

Leg curls work the muscles of the back of the thigh and calves.

Lie on the front of your body, resting the pads of the machine just below your calf muscles and with your knees just off the end of the bench.

Flex your knees until the pad approaches your buttocks and then return to the starting position.

Keep your torso stationary and your hips pressed into the pads. Don't swing your legs or forcefully lock your knees.

Weight Machine Exercise 14 Heel Raise (1763.0K)

Heel raises work the muscles of the calf.

Stand with one pad on each shoulder and lightly grasp the handles. The balls of your feet should be on the platform about hip distance apart.

Press down with your toes while lifting your heels, and then return to the starting position.

Don't roll your ankles in or out or forcefully lock your knees. Move smoothly and without bouncing.

Weight Machine Exercise 15 Back Extension (1315.0K)

Back extensions work the muscles of the lower back.

Sit with your feet on the supports and your back against the pads. Lightly grasp the handles.

Extend backward until your back is in a straight line from your hips. Return to the starting position.

To avoid injury, keep your spine straight and rigid throughout the exercise.

Labs:
Lab 4.1A Maximum Bench Press Test (3326.0K)

The maximum bench press test is a 1 RM test that assesses the strength of the upper body.

Set the machine for a weight that is lower than the amount you believe you can press. Lie on the bench with your feet firmly on the floor, and grasp the handles with palms facing away . The handles should be aligned with your armpits.

Push the bars until your arms are fully extended, but don't forcefully lock your elbows.

If the machine you are using starts the bench press in the "up" position, have a spotter help you move the weight into the starting position.

After your first repetition, rest for several minutes and then repeat the press with more resistance. Continue adding weight until you have a failed repetition. It will probably take several attempts to determine the maximum amount of weight you can press.

Lab 4.1B Maximum Leg Press Test (2337.0K)

The maximum leg press test is a 1 RM test that assesses the strength of the legs.

Set the machine for a weight that is lower than the amount you believe you can press. Grasp the side handles and place your feet on the platform about shoulder-width apart.

Push with your legs until they are fully extended, but don't forcefully lock your knees.

Rest for several minutes, then repeat the press with a higher weight setting. Continue adding weight until you have a failed repetition. It will probably take several attempts to determine the maximum amount of weight you can press.

Lab 4.1C Grip Strength Test (2086.0K)

The grip strength test uses a dynamometer to assess grip strength.

Grip the dynamometer so that the second joint of your fingers fits snugly under the handle. Stand with the hand to be tested at your side, away from your body. The dynamometer should be in line with your forearm and held at the level of your thigh.

Squeeze as hard as possible without moving your arm or trunk.

Your final score is the sum of your best of two tries for each hand.

Lab 4.2A Curl-Up Test (2816.0K)

Curl-ups assess endurance of the abdominal muscles.

Place two strips of tape or Velcro on a mat three inches apart.

Lie on your back on the floor and knees bent about 90 degrees. Your arms should be straight at your sides with palms down and the longest fingertip touching the edge of the first strip of tape.

Curl your head, shoulders, and upper back up, keeping your arms straight and sliding your palms forward along the floor until your fingertips reach the second piece of tape.

Curl back down so that your head and upper back touch the floor.

Continue until you can no longer keep a steady pace or perform the curl-ups with proper form. Your score is the total number of completed curl-ups.

Lab 4.2B Push-Up Test (2162.0K)

The push-up test assesses muscular endurance in the upper body. For this test, men perform standard push-ups and women perform modified push-ups.

For push-ups, support your body with your hands and feet. Lower your chest to the floor with your back straight and then return to the starting position. Keep your back straight and your fingers pointed forward.

For modified push-ups, support your body with your hands and knees. Do as many push-ups as you can without stopping.

Your final score is the number of completed push-ups or modified push-ups.

Resistance Band Exercises:
Resistance Bands: Introduction (1261.0K)
Exercise 1: Resistance Band Chest Press (1075.0K)
Exercise 2: Resistance Band Shoulder Press (1218.0K)
Exercise 3: Resistance Band Seated Row (1033.0K)
Exercise 4: Resistance Band Lat Pulls (1066.0K)
Exercise 5: Resistance Band Biceps Curl (1285.0K)
Exercise 6: Resistance Band Triceps Extensions (1202.0K)
Exercise 7: Resistance Band Lateral Raise (1205.0K)
Exercise 8: Resistance Band Squat (1424.0K)
Exercise 9: Resistance Band Leg Curl (1195.0K)
Exercise 10: Resistance Band side Leg Lift (abduction) (1214.0K)
Exercise 11: Resistance Band Inner Thigh Lift (adduction) (1242.0K)
Exercise 12: Resistance Band Abdominal Pull-Downs (991.0K)

Stability Ball Exercises:
Stability Balls: Introduction (1433.0K)
Exercise 1: Stability Ball Leg Lifts (919.0K)
Exercise 2: Stability Ball Hip Lifts (1350.0K)
Exercise 3: Stability Ball Wall Squats (1856.0K)
Exercise 4: Stability Ball Plank and Push-Ups (1856.0K)
Exercise 5: Stability Ball Back Extensions (1310.0K)
Exercise 6: Stability Ball Curl-Ups (1214.0K)

No-Equipment Strength Training Exercises:
Exercise 1: Push-Ups or Modified Push-Ups (805.0K)
Exercise 2: Isometric Upper Body Exercises (2119.0K)
Exercise 3: Squats (889.0K)
Exercise 4: Lunges (1384.0K)
Exercise 5: Wall Squat (827.0K)
Exercise 6: Heel Raises (693.0K)
Exercise 7: Spine Extensions (714.0K)
Exercise 8: Side Bridge (1380.0K)
Exercise 9: Curl-Ups (586.0K)