Equipment Orientation Help Guide - University of Dayton

More documents

Recommendations

Info

Flat Bench Primary Muscles: Pectoralis Major, Triceps, Anterior Deltoid 24 Spotting Spotter should have hands ready to catch the bar at any time by having one palm up and one down, or both palms up. Spotter should bend at the hips if necessary, and not at the spine. Spotter should assist moving the bar away from and returning to the horns. Starting Position Load weight with collars. Lifter’s eyes should be directly under the bar. Grasp the bar slightly wider than shoulder width apart so that full range of motion can be achieved. Exercise Lower the bar vertically until it touches the chest approximately at the midline. Elbows will move slightly away from the body. Wrists should remain straight and about the elbow. Head, shoulders, hips, and buttocks should remain in contact with the bench. Excessive arching of the back may cause injury. Feet should remain on the ground. Push the bar up to the starting position, but do not lock elbows.
Incline Bench Primary Muscles: Pectoralis Major, Triceps, Anterior Deltoids 25 Spotting Spotter should have hands ready to catch the bar at any time by having one palm up and one down, or both palms up. Spotter should bend at the hips if necessary, and not at the spine. Spotter should assist moving the bar away from and returning to the horns. Starting Position Adjust the seat so that the lifter’s forehead is directly under the bar. Position the bar at the set of horns that allow the lifter to remove the bar while in resting position. Load weight with weight collars. Exercise Inhale as the bar is lowered towards the upper chest. Wrists should remain straight and in line with the elbows. Head, shoulders, lower back, and buttocks should remain in contact with the bench. Excessive arching of the back may cause injury. Feet should remain on the ground. Exhale as you push the bar to starting position.
Page 1 and 2: RecPlex Equipment Orientation Unive
Page 3 and 4: Table of Contents 3 Basic Principle
Page 5 and 6: Basic Principles of Exercise
Page 8 and 9: Safety
Page 10 and 11: Equipment 10 For proper
Page 12 and 13: Weight Belt 12 Weight belts are
Page 14 and 15: Manta Ray and Squat Shoulder Pad 14
Page 16 and 17: Smith Machine: Squat Primary Muscle
Page 18 and 19: Cybex: Squat (No spotters) Primary
Page 20 and 21: Dead Lift Primary Muscles: Gluteus
Page 22 and 23: Cybex Squat Cage: Bench 22 Spotting
Page 26 and 27: Decline Bench Primary Muscles: Pect
Page 28 and 29: Chest Exercises
Page 30 and 31: Chest Press Chest Press Primary Mus
Page 32 and 33: Dumbbell Bench Press Primary Muscle
Page 34 and 35: Chest Crossover: Peg Fly Primary Mu
Page 36 and 37: Fly Primary Muscles: Pectoralis Maj
Page 38 and 39: Functional Chest Press 38 Adjustmen
Page 40 and 41: Back Extension Primary Muscles: Ere
Page 42 and 43: Incline Pull Primary Muscles: Latis
Page 44 and 45: Lat Pulldown (Wide Grip) Primary Mu
Page 46 and 47: Wide Grip Pull-Up Primary Muscles:
Page 48 and 49: 48 Chin-Up Primary Muscles: Latissi
Page 50 and 51: Seated Row Primary Muscles: Posteri
Page 52 and 53: Cybex Row Vertical Grip: Latissimus
Page 54 and 55: Overhead Dumbbell Press Primary Mus
Page 56 and 57: Dumbbell Front Raise Primary Muscle
Page 58 and 59: Lat Raise Primary Muscles: Deltoids
Page 60 and 61: Arm Exercises
Page 62 and 63: Arm Curl Arm Curl Primary Muscles:
Page 64 and 65: Barbell Bicep Curl Primary Muscles:
Page 66 and 67: Arm Extension Primary Muscles: Tric
Page 68 and 69: Tricep Extension Primary Muscles: T
Page 70 and 71: Assisted Dip Primary Muscles: Trice
Page 72 and 73: Core Exercises
Page 74 and 75:
74 Captain’s Chair: Straight Leg
Page 76 and 77:
Decline Ab Bench Primary Muscles: R
Page 78 and 79:
Calf Raise Machine Primary Muscles:
Page 80 and 81:
Plate Loaded Leg Press Primary Musc
Page 82 and 83:
Seated Leg Curl Primary Muscles: Ha
Page 84 and 85:
Leg Extension Primary Muscles: Quad
Page 86 and 87:
Standing Split Lunge Primary Muscle
Page 88 and 89:
88 Hip Abduction: Outer Thigh Prima
Page 90 and 91:
Cardiovascular Equipment
Page 92 and 93:
Elliptical 92 Step onto Ellip
Page 94 and 95:
Stairclimber/Stair Stepper 94
Page 96 and 97:
Upright Stationary Bike 96 Adj
Page 98 and 99:
Treadmill 98 Step onto treadm
Page 100 and 101:
Further Resources 100 America
show all

Equipment Orientation Help Guide - University of Dayton

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?