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Resistance Training Knowledge and Skill assignment
Description: choose one exercise for each of the muscle groups listed in the chart. For each exercise,
describe the proper set up of a machine and alignment of your body and the things to keep in mind as
you do the exercise (the execution), including how to breathe (when to breathe in and when to breathe
out). Two of your exercises must be on machines, 2 using free weights, 2 using a multipurpose or
functional trainer and one must use your own body weight or some other equipment such as an exercise
ball, kettle bells, tubing or a medicine ball.
Format: copy and paste the following chart into a Word document, and keep the same format and
order of muscles.
Chart:
muscle
name of
exercise (1)
set up and alignment
(2)
machine / other
equipment / body
weight
execution
start and
stop
breathing
other things to keep in
mind as you do the
exercise
Chest
Biceps
Triceps
Shoulders
back
abs
legs
Example: (DO NOT USE THIS ONE)
muscle
chest
name of
exercise
Push ups
set up and alignment
•
•
•
•
•
•
•
•
machine / other
equipment / body
weight
body weight.
Neck and back in
neutral position
straight line from
heels to top of head
(hips neither up nor
down)
Knees straight
Abs tight
Feet shoulder width
apart, ankles flexed,
weight on toes.
Shoulders down and
apart, and above
wrists
Hands just outside
shoulders, fingers
pointing forward
execution
start and
stop
breathing
Arms are
straight to
begin;
bend until
nearly 90
degrees;
return to
straight.
Out on up,
in on
down
other things to keep
in mind as you do the
exercise
(1) Keep abs tight the
whole time
(2) Elbows go out to
side as you go
down
(3) Go slowly
(4) Do not stop at the
top or bottom
Notes:
(1) – choose an exercise that has this muscle as its primary target. A pushup works the triceps, but
its primary target is the chest. Primary targets are in upper case letters on the machines.
(2) For free weights and a multipurpose machine/functional trainer, describe the set up position for
your neck, back, abs, knees and feet. For machines, describe those positions and also the
position of the seat, the pad or back (if there is one) and the machine arms (for the pec fly, for
instance).
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