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13 reasons for engaging in resistance training
If we were to compare the muscles of the body to an automobile, they would be analogous to the engine. As noted earlier, your muscles serve as the engines of your body, and strong muscles enable you to function better in all physical activities.
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
Agility Training Drills
The following types of drills should be included in an agility training program: Line drills: Drills conducted in a linear fashion that incorporate change of direction, footwork, reaction time, acceleration, deceleration, stopping ability, conditioning, transitions between skills, and cutting ability.
Assessing Your Athlete
One problem that many trainers and coaches confront is how to effectively and efficiently evaluate human movement. To authentically evaluate movement, we must understand one main principle of training: The "test is the exercise and the exercise is the test" (Gray 2004).
Brief workout trains all major muscle groups
Program 9.3 is an abbreviated workout that uses four basic free-weight exercises and two body-weight exercises to train the most important major muscle groups.
Components of a weight training program
Although you may have a specific weight training goal, there are several components for all weight training programs. First and most important, beginning and intermediate exercisers should start with a 5- to 10-minute aerobic warm-up, such as walking on a treadmill or jumping rope.
Correct ankle and knee position
Your ankles should remain flexible during the stride. The more rigid they are, the more force your body will experience as your foot contacts the ground.
Design exercise routines to maintain mobility in elderly clients
Having followed the component guidelines, the prescription process should continue with the selection of exercises that simulate the movements of everyday activities encountered by your client. This functional training involves physical activities that are designed to make tasks and activities of daily living easier, safer, and more efficient.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
Enhance pelvic position awareness with a segmental bridge
Purpose: To enhance pelvic position awareness while engaging the TVA and to improve spine mobility.
Externally rotate the hip without extraneous movement using the clam
Purpose: To increase awareness of pelvic pyramid stability while strengthening the gluteus medius by externally rotating the hip without extraneous movement.
Five areas of physical fitness
Each of the five areas of physical fitness plays an important role in being fit, and one is not more important than another. Think about the components of a car: What’s the use in having a nice-looking exterior if the motor is shot or the tires are flat?
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
Learn how to explain, demonstrate, and correct exercises when working with clients
First impressions about the prescription form in the demonstration stage and continue to be reinforced through subsequent workouts and all the stages of monitoring. There is a relative paucity of articles concerning the teaching and demonstration of new exercise skills, despite the fact that this often constitutes a vast majority of the time of a personal fitness trainer.
Learn to isolate and contract the pelvic pyramid
TVA activation feels very gentle, more like a subtle tightening, or "cinching," inward of the abdominal wall rather than a forceful contraction.
Moving from Simple to Complex Core Exercises
Start by training the four basic trunk movement patterns with dynamic or static exercises. Beginners would do well to include exercises that train single-plane basic movement patterns.
Plyometric Drills
Stability Ball Impact Lockouts | Purpose: To strengthen the core and improve the body’s ability to absorb impact. Procedure: Assume a hand-on-ball push-up position, keeping the core (abdominal muscles, lower back, and hips) tight (see figure a).
Prescribe training methods to balance and strengthen muscles
Muscles that are too short are often strong and hold antagonists in a lengthened and weakened position. These muscles need to be lengthened and made more flexible through stretching.
Proper push-up form
Some of the most popular exercises can be performed with or without equipment. Upper-body exercises include the push-up or bench press, dumbbell row or pull-up, overhead press, biceps curl, and dip. Lower-body exercises include the squat, lunge, and calf raise.
Provide an estimate of total body volume with hydrostatic weighing
Hydrostatic weighing (HW) is a valid, reliable, and widely used laboratory method for assessing total Db. Hydrostatic weighing provides an estimate of total body volume (BV) from the water displaced by the body’s volume.
Strengthen chest and arms with incline press
Chest Exercise. Incline Press: Pectoralis major, anterior deltoids, triceps. Beginning Position: Adjust seat so that handles are below chin level.
Strengthen the triceps
The triceps muscle is located at the back of the arm and is used not only to straighten the arm but also to keep the elbow from moving when performing fine movements of the forearm, such as writing. The triceps muscle is also involved in pushing actions, as in opening doors.
Technology can boost physical activity promotion  
Technology is a double-edged sword. Computers, for example, contribute to sedentary leisure-time behaviors (e.g., playing seated computer games). On the other hand, technology has been used to promote physical activity and change exercise behavior.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
The Benefits of Core Exercise on Swimming
Fast swimming relies on an athlete’s ability to simultaneously generate propulsive force with the arms and legs while attempting to minimize the drag resistance experienced as she knifes through the water.
The weight training programs you need for the body you desire—now with video
Expanded, enhanced, and improved, this new edition of the perennial best-selling guide provides an overview of weight training. From equipment selection to exercise technique, it has the information you need to get to work quickly, safely, and correctly, along with 40 videos illustrating many exercises found in the book.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Understanding food labels
You have already learned the importance of exercise, and this step will help you understand the importance of your nutrition needs and how to meet those needs. A nutrient is a substance the body needs in order to work properly.
Wall squats strengthen quads, glutes, and hamstrings
Leg Exercise. Wall Squat: Exercise Ball With Dumbbells. Quadriceps, hamstrings, gluteals. Beginning Position: Grasp dumbbells with elbows extended and stand erect with feet about hip-width apart and parallel to each other.

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