Principles of Resistance Exercise

1. Basic Considerations for Resistance Exercise
Grip and Grip Width
Body Alignment
Exercise Range of Motion and Modifications
Breathing and Core Stabilization
Spotters and Spotting Considerations
Resistance Exercise for General Health versus Specific c Performance

2. The Squat
Overview
Primary Muscles Utilized
Exercise Technique for Common Squatting Variations
Common Form Flaws and Helpful Cues
Progressions
Influence of Squat Technique Variations on Muscle Activity, Joint Moments, and Athletic Performance

3. The Bench Press
Overview
Primary Muscles Utilized
Common Form Flaws and Helpful Cues
Progressions
Influence of Bench Press Technique Variations on Muscle Activity, Joint Moments, and Athletic Performance

4. The Deadlift
Overview
Primary Muscles Utilized
Exercise Technique for Common Squatting Variations
Common Form Flaws and Helpful Cues
Progressions
Influence of Squat Technique Variations on Muscle Activity, Joint Moments, and Athletic Performance

5. The Overhead Press
Overview
Primary Muscles Utilized
Exercise Technique for Common Bench-Pressing Variations
Common Form Flaws and Helpful Cues
Wide versus Narrow Hand Placement
Standing versus Seated and Dumbbell versus Barbell

6. Upper Body Pulling Movements
Overview
Primary Muscles Utilized
Exercise Technique for Common Upper Body Pulling Variations
Common Form Flaws and Helpful Cues
Progressions
Effects of Hand Grip on Kinematics and Muscle Activation
Muscular Activity Horizontal versus Vertical Planes

7. Lower Body Accessory Exercises
Overview
Squatting Pattern Accessory Exercises
Primary Muscles Utilized for Squatting Pattern Accessory Exercises
Exercise Technique for Squatting Pattern Accessory Exercises
Common Form Flaws and Helpful Cues
Progressions/Regressions
Deadlift Pattern/Hip Extension Accessory Exercises
Primary Muscles Utilized for Deadlift Pattern/Hip Extension Accessory
Exercises
Exercise Technique for Deadlift Pattern/Hip Extension Accessory
Exercises
Common Form Flaws and Helpful Cues
Progressions/Regressions
Isolation Accessory
Exercises
Exercise Technique for Squatting Pattern Accessory
Exercises
Effects of Bilateral versus Unilateral Strength and Plyometric Training on Athletic Performance
Rehabilitation and Cross Education
Does Synaptic Input to the Vasti Muscles Differ during Closed-Kinetic Chain, Compound versus Open-Kinetic Chain Isolation Exercise?

8. Upper Body Accessory Exercises
Overview
Upper Arm Accessory Exercises
Primary Muscles Utilized for Upper Arm Accessory Exercises
Exercise Technique for Upper Arm Accessory Exercises
Shoulder Accessory Exercises
Primary Muscles Utilized for Shoulder Accessory Exercises
Exercise Technique for Shoulder Accessory Exercises
Chest and Back Accessory Exercises
Primary Muscles Utilized for Chest and Back Accessory Exercises
Common Form Flaws and Helpful Cues
Glenohumeral Joint Instability
Athletic Performance and Upper Body Accessories

9. Basics of Resistance Training Programming
Basic Program Design Considerations
Introduction to Periodization
Tailoring of Resistance Training to Individual Needs

10. Popular Nutritional Supplementats for Exercise Performance and Health
Stimulants
Buffers
Nitric Oxide Modulators
Antioxidant