Exercise Technique Manual for Resistance Training 4th Edition Print CE Course

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Course components are delivered as followed:

• Exercise Technique Manual for Resistance Training, Fourth Edition, text
• Video clips (accessed online)
• Study guide
• Continuing education exam (accessed online)

With unmatched visual demonstration of a variety of free weight and machine exercises, Exercise Technique Manual for Resistance Training, Fourth Edition CE Course, is a valuable tool for those preparing for an NSCA certification exam as well as those who are already certified and design programs for athletes and clients of all ages and fitness levels. This course offers the most comprehensive collection of resistance training technique available. The revised fourth edition contains the following:

• An additional 30 exercises that expand the coverage to 100 total exercises, each with a step-by-step checklist that teaches safe and effective exercise technique
• Two or more full-color photos of each resistance training exercise that distinctly show correct technique
• Online video clips for each resistance training exercise that demonstrate proper technique in action and highlight common errors

The course is organized by body region, covering total body, lower body, upper body, and anatomical core exercises. A variety of exercises, including those using alternative modes and nontraditional implements, are highlighted. Tables describe each exercise’s concentric action, predominant muscle groups, and muscles involved, enabling readers to understand the impact of the exercises on each body region. Exercises are explained through sequential instructions and photos to ensure that readers will learn the safest and most effective technique. Accompanying checklists identify the correct grip, stance, body position, and range of motion for each exercise. Online videos demonstrate proper technique as well as common errors so that users can recognize incorrect techniques and make appropriate adjustments.

Learning Objectives
After completing this course, you will be able to do the following:

• Explain spotting techniques for various resistance training exercises.
• Describe breathing guidelines and demonstrate proper breathing during resistance training.
• Describe various training exercise modes.
• Organize resistance training exercises into categories.
• Analyze resistance training exercise technique through video.
• Recognize improper resistance training exercise technique.
• Manipulate resistance training exercise technique to improve safety and effectiveness.
• Explain proper resistance training exercise technique.
• Determine proper grip type and grip width.
• Describe the concentric actions that occur during resistance training.
• Identify the predominant muscle groups, body areas, and muscles involved during resistance training.

Audience

A continuing education course for strength and conditioning professionals, personal trainers, athletic trainers, and health and fitness instructors.

Table of Contents

Part I. Total Body
Power and Explosive Exercises
1.1 Power Snatch
1.2 Power Snatch From Blocks
1.3 Hang Power Snatch
1.4 One-Arm Dumbbell Snatch
1.5 Muscle Snatch
1.6 Power Clean
1.7 Hang Power Clean
1.8 Dumbbell Hang Power Clean
1.9 Push Press
1.10 Dumbbell Hang Power Clean to Push Press
1.11 Push Jerk
1.12 Split Jerk

Part II. Lower Body
Hip and Thigh (Multijoint) Exercises
2.1 Front Squat
2.2 Back Squat
2.3 Romanian Deadlift (RDL)
2.4 Deadlift
2.5 Hip Sled (Machine)
2.6 Seated Leg Press (Machine)
2.7 Step-Up
2.8 Forward Step Lunge
2.9 Glute Ham Raise
2.10 Barbell Hip Thrust
2.11 Single-Leg Dumbbell Hip Thrust
2.12 Single-Leg (Pistol) Squat

Hip and Thigh (Single-Joint) Exercises
2.13 Nordic Hamstring Curl
2.14 Stiff-Leg Deadlift
2.15 Good Morning
2.16 Leg (Knee) Extension (Machine)
2.17 Seated Leg (Knee) Curl (Machine)
2.18 Lying Leg (Knee) Curl (Machine)

Calf (Single-Joint) Exercises
2.19 Seated Calf (Heel) Raise (Machine)
2.20 Standing Calf (Heel) Raise (Machine)

Part III. Upper Body
Chest (Multijoint) Exercises
3.1 Flat Barbell Bench Press
3.2 Incline Barbell Bench Press
3.3 Decline Barbell Bench Press
3.4 Flat Dumbbell Bench Press
3.5 Incline Dumbbell Bench Press
3.6 Decline Dumbbell Bench Press
3.7 Vertical Chest Press (Machine)

Chest (Single-Joint) Exercises
3.8 Pec Deck (Machine)
3.9 Flat Dumbbell Fly
3.10 Incline Dumbbell Fly
3.11 Decline Dumbbell Fly
3.12 Cable Crossover (Machine)

Back (Multijoint) Exercises
3.13 Lat Pulldown (Machine)
3.14 Bent-Over Row
3.15 One-Arm Dumbbell Row
3.16 Low-Pulley Seated Row (Machine)
3.17 Seated Row (Machine)
3.18 Face Pull (Machine)

Back (Single-Joint) Exercises
3.19 Barbell Pull-Over
3.20 Dumbbell Pull-Over
3.21 Straight-Arm Lat Pulldown (Machine)

Shoulder (Multijoint) Exercises
3.22 Shoulder Press (Machine)
3.23 Seated Barbell Shoulder Press
3.24 Seated Dumbbell Shoulder Press
3.25 Upright Row

Shoulder (Single-Joint) Exercises
3.26 Lateral Shoulder Raise
3.27 Bent-Over Lateral Raise
3.28 Front Shoulder Raise
3.29 Prone T’s, Y’s, and I’s

Biceps (Single-Joint) Exercises
3.30 Barbell Biceps Curl
3.31 EZ-Bar Biceps Curl
3.32 Hammer Curl
3.33 Dumbbell Alternating Curl

Triceps (Single-Joint) Exercises
3.34 Lying Barbell Triceps Extension
3.35 Triceps Pushdown (Machine)
3.36 Overhead Triceps Extension

Forearm (Single-Joint) Exercises
3.37 Wrist Curl
3.38 Wrist Extension
3.39 Reverse Curl

Part IV. Anatomical Core
Anatomical Core Exercises
4.1 Curl-Up
4.2 Abdominal Crunch
4.3 Front Plank
4.4 Side Plank
4.5 Stability Ball Pike
4.6 Stability Ball Jackknife
4.7 Abdominal Crunch (Machine)
4.8 Stability Ball Abdominal Crunch
4.9 Stability Ball Reverse Back Extension
4.10 Stability Ball Rollout
4.11 Roman Chair Back Extension
4.12 Pallof Press (Machine)
4.13 Woodchop (Machine)
4.14 Russian Twist

Part V. Alternative Modes and Nontraditional Implements
Exercises Using Alternative Modes and Nontraditional Implements
5.1 Two-Arm Kettlebell Swing
5.2 Bulgarian Squat
5.3 Single-Leg Kettlebell Romanian Deadlift
5.4 Turkish Get-Up
5.5 One-Arm Kettlebell Clean
5.6 One-Arm Kettlebell Press
5.7 Kettlebell Front Squat
5.8 Stability Ball Bridge to Curl
5.9 Dumbbell Renegade Row
5.10 Landmine Shoulder Press
5.11 Landmine Row
5.12 Sled Push
5.13 Medicine Ball or Slam Ball Slam

Author

The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.