DOCSLIB.ORG

Md-9010 Exercise Chart

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text

Load more

MD -9010 EXERCISE CHART STRENGTH SYSTEMS DOUBLE BICEP CURL (BAR) SEATED PREACHER CURL TRICEP EXTENSION MUSCLE EMPHASIS: BICEP MUSCLE EMPHASIS: BICEP MUSCLE EMPHASIS: TRICEP 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Attach straight bar and chain to the lower 2. Attach "D" handle (or ankle strap) to the upper pulley using a spring clip. 2. Adjust the preacher curl pad to the desired cable pulley using a spring clip. 3. Stand, facing towards the pulley. height level or similar to the example shown 3. Stand facing away from the upper pulley and 4. Grasp the lat bar or pivoting short bar with in the photo. grasp the handle using a palms up grip. hands shoulder width apart. 3. Grip the leg curl/bicep curl bar with palms 4. With your elbow raised and arm fully bent, extend 5. Keep your elbows at your sides and curl the facing up. your arm outward by moving your hand away bar up to your chest. Return to the starting position 4. With your elbows positioned on the bicep from your body. in a slow and controlled manner and repeat exercise. pad and tucked close to your sides, curl the 5. Return to the starting position in a slow and Note: If the weights hit the top during this exercise, bar up to your chest. controlled manner and repeat exercise. 5. Return to the starting position in a slow and add the chain between the bar and the lower pulley Note: Concentrate all movement at the elbow. controlled manner and repeat exercise. to lower the starting position of the exercise. Try not to move your shoulder or body throughout the exercise. TRICEP PUSH-DOWN (ROPE) SEATED ROW PECTORAL FLY MUSCLE EMPHASIS: TRICEP MUSCLE EMPHASIS: BACK MUSCLE EMPHASIS: CHEST 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Attach tricep rope or “D” handle to the 2. Adjust back pad of the bench to the horizontal overhead pulley using a spring clip. 2. Attach short bar to the low pulley using a spring clip. position. 3. Stand, facing the upper pulley. 3. Sit on the floor and position your feet against 3. Sit facing away from the machine and position 4. Grasp the rope with a palms up grip. support plate on both sides of the low pulley. your back firmly against the pectoral fly back pad. 4. Reach forward and grasp the bar. 5. Keep your elbow at your sides and push the 4. Place your forearms on the fly pads. handle down,completing a full extension. 5. Keep lower back straight throughout the 5. Rotate your arms forward, as far as possible, by 6. Return to the starting position in a slow and entire exercise. contracting from the chest. controlled manner and repeat exercise. 6. Pull the bar to your lower chest. 6. Return to the starting position in a slow and Note: If the weights hit the top during this 7. Return to the starting position in a slow and controlled manner and repeat exercise. exercise, add the chain between the lat bar and the controlled manner and repeat exercise. Note: Perform this exercise by pushing the pads with upper pulley to lower the starting position of the exer - your forearms and not your hands. cise. FLAT BENCH PRESS INCLINE BENCH PRESS DECLINE BENCH PRESS MUSCLE EMPHASIS: CHEST MUSCLE EMPHASIS: CHEST MUSCLE EMPHASIS: CHEST 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Adjust back pad to the flat position and place directly 2. Adjust back pad to the incline position and place 2. Adjust back pad to the decline position and place under press bar. directly under press bar. directly under press bar. 3. Position the press bar to the desired height and secur by 3. Adjust the press bar to the desired height and 3. Adjust the press bar to the desired height and rotating latches forward into the securing holes on the secure by rotating latches forward into the secure by rotating latches forward into the frame uprights. securing holes on the frame uprights. securing holes on the frame uprights. 4. Lie down on the bench with your back against 4. Lie down on the bench with your back against the back pad. 4. Lie down on the bench with your back against the back pad. 5. Grip the press bar and release latches by rotating press bar the back pad. 5. Grip the press bar and release latches by rotating backward and allowing press bar to slide down towards 5. Grip the press bar and release latches by rotating press bar backward and allowing press bar to press bar backward and allowing press bar to your chest. slide down towards your chest. 6. Push the press bar away from your body to a full extension. slide down towards your chest. 6. Push the press bar away from your body to a 6. Push the press bar away from your body to a Return to the starting position in a slow and controlled full extension. Return to the starting position in a full extension. Return to the starting position in a manner and repeat exercise. slow and controlled manner and repeat exercise. slow and controlled manner and repeat exercise. CHEST CABLE CROSS LEG CURL LEG EXTENSION MUSCLE EMPHASIS: CHEST MUSCLE EMPHASIS: LEG MUSCLE EMPHASIS: LEG 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Attach the “D” handles to the overhead pulleys using 2. Adjust seat back pad to the decline position. 2. Adjust back pad to the upright vertical position spring clips. 3. Lie face down with your knees slightly in front and for increased back support. 3. Stand, facing away from the machine and stagger your over the top of the round, black foam roller pads. 3. Position the back of your knees on top of the foot position for increased stability. 4. Place the back of your ankles under the outer foam round, black foam roller pads. 4. Reach your hands above your head and grip the roller pads. 4. Position the top of your feet against the lower handles. 5. Curl your legs upward and to your buttocks, com round foam roller pads. 5. Lean your body posture forward, slightly as you pull pleting a full range of motion. 5. Extend your legs forward, pivoting from the the handles down, rotating from your shoulders until 6. Return to the starting position in a slow and con knees, to a full extension. your hands meet together in front of your chest. trolled manner and repeat exercise. 6. Return to the starting position in a slow and 6. Return to the starting position in a slow and controlled controlled manner and repeat exercise. manner and repeat exercise. OUTER LEG KICK (ABDUCTORS) LEG KICK-BACK SQUAT MUSCLE EMPHASIS: LEG MUSCLE EMPHASIS: LEG MUSCLE EMPHASIS: LEG 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. Adjust the press bar to your desired 2. Wrap the ankle strap around the leg to be exercised. 2. Wrap the ankle strap around the leg to be upright standing height and secure by rotating latches forward 3. Attach spring clip of low pulley to the ankle strap. exercised. into the securing holes on the frame uprights. 3. Stand with press bar positioned across the top of your shoulders 4. Stand beside the low pulley, placing the leg to be 3. Attach spring clip of low pulley to the ankle strap. 4. Stand facing the low pulley with feet a few while placing your feet shoulder width apart. exercised (the outer leg) slightly in front of the other. 4. Grip the press bar and release latches by rotating press bar 5. Brace your hand on the back pad for support. inches apart. backward, allowing press bar to slide down. 6. Kick leg out to your side, pivoting only at the hip. 5. Brace your hands on the back pad for support. 5. Keeping your back straight, lower your body by pivoting from 7. Return to the starting position in a slow and con 6. Kick leg back, pivoting only at the hip. your knees. Do not allow your buttocks to drop below the trolled manner and repeat exercise with other leg. 7. Return to the starting position in a slow and level of your knees. controlled manner and repeat exercise with 6. Raise the press bar by pushing with your legs to a full extension. other leg. Return to the starting position in a slow and controlled manner and repeat exercise. Note: never perform this exe rcise unless you are using a proper weight belt or back support . Deltoid SHOULDER PRESS UPRIGHT ROW SHOULDER SHRUG Pectoralis MUSCLE EMPHASIS: SHOULDER MUSCLE EMPHASIS: SHOULDER MUSCLE EMPHASIS: TRAPEZIUS 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. Biceps 2. Adjust back pad to the horizontal position and position 2. Adjust the press bar to the desired height and secure 2. Adjust the press bar to the desired height and directly under press bar. by rotating latches forward into the securing holes secure by rotating latches forward into the Rectus Abdominus 3. Sit on the bench with your body positioned behind the on the frame uprights. securing holes on the frame uprights. 3. Grip the bar with palms facing down, about press bar. 3. Grip the bar with palms facing down, about 12-14 inches apart.
Recommended publications
  • Service & Maintenance Manual

    Service & Maintenance Manual

    SERVICE & MAINTENANCE MANUAL Rev. 1.0 The information contained in this manual is intended for QUALIFIED TECHNICIANS who have completed a specific TECHNOGYM training course and are authorized to perform machine start- up and adjustment procedures as well as extraordinary maintenance or repairs which require a thorough knowledge of the machine, its operation, its safety devices and working procedures. CAREFULLY READ THE INFORMATION CONTAINED IN THIS MANUAL BEFORE PERFORMING ANY MAINTENANCE PROCEDURES ON THE MACHINE DANGEROUS VOLTAGES PRESENT EVEN WHEN THE MACHINE IS TURNED OFF NOTE The information contained in this document is subject to change without notice. Technogym does not guarantee this documentation in any way. Technogym shall not be held responsible for any errors contained in this manual and declines all liability for accidents or damages resulting from the supply, characteristics or use of this manual. This document contains proprietary information that is protected by copyright. All rights reserved. No part of this document may be photocopied, reproduced or translated into another language without the prior written consent of Technogym. ® The TechnogymP P trademark is property of Technogym S.p.A. ™ The Personal Selection TÜVP P trademark is property of Technogym S.p.A. Personal Selection TÜV: Service & Maintenance Manual - rev. 1.0 Contents 1. GENERAL NOTICES........................................................................................................................................... 1.1 1.1. INTRODUCTION..................................................................................................................................................
  • Notice to Bidders

    Notice to Bidders

    Notice to Bidders Invitation for Bids # 1121761 for Fitness Equipment Maintenance, Inspection, and Repair Services This solicitation may be subject to the County’s Wage Requirements law for service contracts. If this solicitation is subject to this law, then Item #27, under Section A, “Services Contract”, on page 4, and “Wage Requirements Certification”, under “Mandatory Submissions: (a) Bid Submissions,” on page B, will be marked. And, in this event, the “Requirements for Services Contract Addendum” should be attached. If this solicitation is subject to the Wage Requirements law, then the “Wage Requirements Certification” and, if applicable, the “501(c)(3) Non-profit Organization’s Employee’s Wage and Health Insurance Form” (see forms near the end of this document), must be completed and submitted with your bid. If you fail to submit and complete the required material information on the form(s), your bid may be unacceptable under County law and may be rejected for nonresponsiveness. As noted in Attachment “C” (Section A on Page C2, Wage Requirements Compliance), a contractor required to comply with the Wage Requirements Law must quarterly (January, April, July, and October for the prior quarter) submit certified payroll records for all employees and all subcontractor’s employees governed by the Wage Requirements Law, for each payroll period, to the Office of Business Relations and Compliance, Attn: Wage Program Manager. These payroll records must include the following for each employee and each subcontractor’s employee: name; address; position/title; daily straight time hours worked; daily overtime hours worked; straight time hourly pay rate; overtime hourly pay rate; any deduction for health insurance; total gross wages paid for each period; and total net wages paid after any additions and deductions for each pay period.
  • GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE

    GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE

    Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz.
  • Weight Training for the Shoulder

    Weight Training for the Shoulder

    40 Allied Drive Dedham, MA 02026 781-251-3535 (office) www.bostonsportsmedicine.com Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead.
  • Back Exercises

    Back Exercises

    12 BACK Strong and flexible back muscles are essential specific muscles in either the upper or lower back. for maintaining good posture and an adequate range Although the major muscles are located in the same of motion, and can reduce the risk of injuries that region of the body, they are exercised with distinctly may occur from everyday activities . Certain exer- different body movements to isolate either the upper cises are also beneficial in easing the backaches and or lower back. pain that are often associated with a chronic "bad The major muscle groups of the upper back are back ." Many people with AK and BK amputation teres major and minor, trapezius, and latissimus experience back pain. Although no proven scientific dorsi. The muscles emphasized in the exercises that data can pinpoint the exact cause, it is believed that follow are the trapezius muscles (commonly referred a discrepancy in leg length, poor gait habits, and to as "traps") and the latissimus dorsi muscles improper alignment are contributing factors. (commonly referred to as "lats") . The main lower In a 1985 study at the Bioengineering Centre at back muscle emphasized in the exercises is the the University College London, 80 percent of a erector spinae (sacrospinalis), a large and deep study group of people with AK amputation reported three-part muscle. that they had back pain . The group recorded a The correct techniques for lifting weights, or statistically greater level of leg length difference and for lifting any heavy or bulky items encountered in a scoliosis compared with a nonamputation control normal work day, are essential in protecting the group .
  • Uplift-Desk-Job.Pdf

    Uplift-Desk-Job.Pdf

    Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition.
  • Manual Resistance Exercises

    Manual Resistance Exercises

    MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high.
  • The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function

    The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function

    University of Texas Rio Grande Valley ScholarWorks @ UTRGV Health & Human Performance Faculty Publications and Presentations College of Health Professions 5-1-2020 The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function Erica M. Marshall Jason C. Parks Yu Lun Tai The University of Texas Rio Grande Valley J. Derek Kingsley Follow this and additional works at: https://scholarworks.utrgv.edu/hhp_fac Part of the Exercise Science Commons Recommended Citation Marshall, E. M., Parks, J. C., Tai, Y. L., & Kingsley, J. D. (2020). The Effects of Machine-Weight and Free- Weight Resistance Exercise on Hemodynamics and Vascular Function. International journal of exercise science, 13(2), 526–538. This Article is brought to you for free and open access by the College of Health Professions at ScholarWorks @ UTRGV. It has been accepted for inclusion in Health & Human Performance Faculty Publications and Presentations by an authorized administrator of ScholarWorks @ UTRGV. For more information, please contact [email protected], [email protected]. Original Research The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function ERICA M. MARSHALL†1, JASON C. PARKS†1, YU LUN TAI‡1,2, and J. DEREK KINGSLEY‡1 1Cardiovascular Dynamics Laboratory, School of Health Sciences, Kent State University, Kent, OH, USA; 2Department of Health & Human Performance, University of Texas-Rio Grande Valley, Brownsville, TX, USA †Denotes graduate student author, ‡Denotes professional author ABSTRACT International Journal of Exercise Science 13(2): 526-538, 2020. The purpose of this study was to examine hemodynamic and vascular responses between machine-weight and free-weight exercise.
  • Home Workout

    Home Workout

    HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral
  • Supplementary Table 1: Description of Studies

    Supplementary Table 1: Description of Studies

    Supplementary Table 1: Description of studies Author, Year Timing N Intervention Length Follow-up Primary Outcome Other Outcomes (Tool) (weeks) (weeks) Aerobic Exercise Only 1 Al-Majid, 2015 During 14 Sup Aer Tx, 9-12 3-4 postTx Feasibility VO2 peak (Max TM), Hb, IL-6, IL-10, cortisol, MPO Anulika Aweto, NR 54 Sup Aer 12 3, 6, 9 NR RBP, RHR, SaO2, FVC, Predicted VO2 max (equation) 20152 3 Courneya, 2003 After 53 Sup Aer 15 VO2 peak (Max cycle), QoL (FACT-B) VO2 & PPO at VEO2/VECO2; BW, BMI, BC (SSF) Daley, 20074 After 108 Sup Aer 8 24 QoL (FACT-G) Aer fitness (SSWT); BW, %BF (BIA) 5 Dolan, 2016 After 33 Sup Aer (Int) 6 12 VO2 peak (Max TM) BW; WC; HC; RHR; 1RM (leg press); Insulin, glucose, hs-CRP, HOMA-IR Sup Aer (Cont) (SR only) 6 Drouin, 2005 During 21 Home Aer 7 VO2 peak (Max TM); Fatigue (PFS) Giallauria, 20167 After 94 Sup Aer 52 104, 260 Recurrence BMI, WC, BP, TC, TG, HDL, LDL, glucose, insulin, apolipoprotein B, hs-CRP, HOMA, IL- planned 6, VO2 peak (Max TM), Ventilatory Aer Threshold, VE/VCO2, endothelial function 8 Hornsby, 2014 During 20 Sup Aer 12 Safety (Tx and Ex AE) VO2 peak (Max cycle); resting ECG, O2 pulse, endothelial function, progenitor cells, serum cytokines, tumour blood flow/perfusion, MO, eosin, tumour microvessel/ vasculature/ cell proliferation; tumor gene expression Irwin, 20099 After 75 Sup + Home Aer 24 NR BW, WC, HC, BF, LBM, BMD, BMC (DXA) 10 Kim, 2006 During 41 Sup Aer 8 VO2 peak (Max TM), RHR, RBP, Max HR, BP, Matthews, 200711 After 36 Home Aer 12 NR BW, BMI, LBM, FM, %BF (BIA or DXA) 12 Mehnert, 2011
  • Training Officers Manual

    Training Officers Manual

    TRAINING OFFICERS MANUAL TABLE OF CONTENTS CHAPTER 1 TRAINING Page 1-1 General Page 1-1 Purpose Page 1-1 Mission Page 1-1 Objectives Page 1-1 Categories of Young Marines Training Page 1-1 National Training Programs Page 1-1 Adventures Page 1-1 Challenges Page 1-1 Encampments Page 1-2 Schools Page 1-2 Special Programs Page 1-2 Application Process Page 1-2 Unit Training Page 1-2 Unit Training Meetings Page 1-2 Monthly Training Schedule Page 1-2 Planning Process Page 1-3 Recruit Training Page 1-3 Physical Training Page 1-5 Ages 8 Page 1-5 Ages 9-11 Page 1-5 Ages 12-18 Page 1-5 Trips and Outings Page 1-6 General Training Safety Page 1-6 CHAPTER 2 PROMOTION REQUIREMENTS Page 2-1 Purpose Page 2-1 Restrictive and Non-restrictive Promotions Page 2-1 Mandatory Requirements Page 2-1 Oral Promotion Board Page 2-1 Physical Fitness Page 2-2 Recommendations for Promotions Page 2-2 Meritorious Promotions Page 2-3 Grandfather Clause Page 2-3 Table of Promotions Page 2-4 Leadership School Requirements Page 2-6 Advanced Young Marine Initiatives Page 2-6 National Promotion Exams Page 2-6 CHAPTER 3 YOUNG MARINE RECRUIT TRAINING SOP Page 3-1 Situation Page 3-1 Mission Page 3-1 Execution Page 3-1 National Executive Director’s Training Philosophy Page 3-1 National Executive Director’s Intent Page 3-1 Concept of Operations Page 3-1 Tasks Page 3-2 Coordinating Instructions Page 3-2 Training Execution Page 3-3 Training Day Page 3-3 Basic Daily Routine Page 3-3 Sleep Page 3-3 Young Marine Recruit Rights Page 3-3 Administration and Logistics Page 3-4 Personnel Qualifications
  • Effect of Five Bench Inclinations on the Electromyographic Activity of The

    Effect of Five Bench Inclinations on the Electromyographic Activity of The

    International Journal of Environmental Research and Public Health Article Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise David Rodríguez-Ridao 1, José A. Antequera-Vique 1, Isabel Martín-Fuentes 1 and José M. Muyor 1,2,* 1 Health Research Centre, University of Almería, 04120 Almería, Spain; [email protected] (D.R.-R.); [email protected] (J.A.A.-V.); [email protected] (I.M.-F.) 2 Laboratory of Kinesiology, Biomechanics and Ergonomics (KIBIOMER Lab.), Research Central Services, University of Almería, 04120 Almería, Spain * Correspondence: [email protected] Received: 16 September 2020; Accepted: 5 October 2020; Published: 8 October 2020 Abstract: The bench press exercise is one of the most used for training and for evaluating upper-body strength. The aim of the current study was to evaluate the electromyographic (EMG) activity levels of the pectoralis major (PM) in its three portions (upper portion, PMUP, middle portion, PMMP, and lower portion, PMLP), the anterior deltoid (AD), and the triceps brachii (TB) medial head during the bench press exercise at five bench angles (0◦, 15◦, 30◦, 45◦, and 60◦). Thirty trained adults participated in the study. The EMG activity of the muscles was recorded at the aforementioned inclinations at 60% of one-repetition maximum (1RM). The results showed that the maximal EMG activity for PMUP occurred at a bench inclination of 30◦. PMMP and PMLP showed higher EMG activity at a 0◦ bench inclination. AD had the highest EMG activity at 60◦. TB showed similar EMG activities at all bench inclinations.