Exercise Technique Manual for Resistance Training

by NSCA -National Strength &

• ISBN13: 9780736071277
• ISBN10: 073607127X
• Edition: 2nd
• Format: Paperback w/DVD
• Copyright: 2008-03-31
• Publisher: Human Kinetics

Summary

Beefed up from 38 to 57 exercises, this new edition of Exercise Technique Manual for Resistance Trainingis a must for any professional library. It will help readers prepare for the NSCA's Certified Strength and Conditioning Specialist exam or its Certified Personal Trainer exam. It will also serve as a valuable reference for personal trainers and fitness instructors. Also, college and university faculty who teach courses in resistance training can use the manual and DVDs to complement hands-on instruction and demonstration or to teach exercise technique without going to a weight room.This resource provides clear descriptions for those performing resistance training exercises or for those who instruct others. The manual gives detailed explanations on technique for each free-weight and machine exercise, and the accompanying DVDs show the movements for each exercise in action. Readers using this manual to study for the CSCS or NSCA-CPT exams will find this resource particularly helpful as they prepare for exam questions relating to anatomy, biomechanics, program design, and exercise technique.Exercise Technique Manual for Resistance Training, Second Edition,contains the following features:-Extremely thorough checklists for 57 resistance training exercises, helping readers safely perform the exercises or oversee the safe and correct performance of them-Instruction from experts who were selected and approved by the NSCA-Over 140 photos that demonstrate proper execution of the exercises-Accurate exercise technique for each exercise on the DVDs, which also highlights some of the most common incorrect techniquesThe manual and DVDs supply 5 total-body, 14 lower-body, 36 upper-body, and 2 abdominal exercises. For each exercise, the manual details the type of exercise (e.g., whether it is a single-joint or multi-joint exercise), the predominant muscle groups and muscles involved, and technique guidelines from beginning to end, including starting position, downward movements, and upward movements. When appropriate, the manual also covers transitions, catches, and other phases. It offers spotting guidelines, safety suggestions, weight belt recommendations, and breathing guidelines.The result is a complete manual with expert guidance in safely performing common resistance training exercisessomething that both professionals and students can use to further their careers.

Table of Contents

Preface

Introduction

Total Body

Power and Explosive Exercises

Snatch

Power Clean

Hang Clean

Push Press (and Push Jerk)

Lower Body

Hip and Thigh (Multijoint) Exercises

Front Squat

Back Squat

Hack Squat (Machine)

Deadlift

Hip Sled (Machine)

Horizontal Leg Press (Machine)

Step-Up

Forward Step Lunge

Hip and Thigh (Single-Joint) Exercises

Stiff-Leg Deadlift

Leg (Knee) Extension (Machine)

Lying Leg (Knee) Curl (Machine)

Seated Leg (Knee) Curl (Machine)

Calf (Single-Joint) Exercises

Seated Calf (Heel) Raise (Machine)

Standing Calf (Heel) Raise (Machine)

Upper Body

Chest (Multijoint) Exercises

Flat Barbell Bench Press

Incline Barbell Bench Press

Flat Dumbbell Bench Press

Incline Dumbbell Bench Press

Flat Bench Press (Smith Machine)

Vertical Chest Press (Machine)

Assisted Dip (Machine)

Chest (Single-Joint) Exercises

Pec Deck (Machine)

Flat Dumbbell Fly

Incline Dumbbell Fly

Back (Multijoint) Exercises

Lat Pulldown (Machine)

Bent-Over Row

One-Arm Dumbbell Row

Low-Pulley Seated Row (Machine)

Seated Row (Machine)

Back (Single-Joint) Exercises

Barbell Pullover

Good Morning

Shoulder (Multijoint) Exercises

Shoulder Press (Machine)

Seated Barbell Shoulder Press

Seated Dumbbell Shoulder Press

Upright Row

Shoulder (Single-Joint) Exercises

Front Shoulder Raise

Lateral Shoulder Raise

Lateral Shoulder Raise (Machine)

Bent-Over Shoulder Raise

Barbell Shoulder Shrug

Biceps (Single-Joint) Exercises

Barbell Biceps Curl

Dumbbell Biceps Curl

Hammer Curl

Low-Pulley Biceps Curl (Machine)

Biceps Curl (Machine)

Triceps (Single-Joint) Exercises

Lying Barbell Triceps Extension

Seated Overhead Barbell Triceps Extension

Triceps Pushdown (Machine)

Forearm (Single-Joint) Exercises

Wrist Curl

Wrist Extension

Abdomen

Abdominal Exercises

Bent-Knee Sit-Up

Abdominal Crunch

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