FitMap Wall Chart

Document Sample
FitMap Wall Chart Powered By Docstoc
					                                                                                                                                                   The arrangement of strength training equipment on this fitness floor has been carefully planned
                                                                                                                                                   by our fitness experts to optimize your workouts. The FitMap system reveals our two guiding
                                                                                                                                                   principles for the equipment layout: flow and progression.
                                                                                                                                                   Flow: (left to right axis on chart below) This means that, as              degree of control you have over the weight and the path it
                                                                                                                                                   much as practicable, the equipment on the fitness floor is                 travels when you perform the exercise. The less control you
                                                                                                                                                   grouped and aligned according to the muscle group being                    have, the more muscles you call into play during the exercise.
                                                                                                                                                   worked. With this arrangement, your workouts can easily                    For example, when you use a dumbbell (free weight) to
                                                                                                                                                   flow from one major muscle group to the next, or from one                  perform a curl, you are in complete control of the motion,
                                                                                                                                                   exercise within the same muscle group to the next. In the                  or path, the dumbbell travels. In contrast, when you use a
                                                                                                                                                   chart below, each grouping, or body part, appears as a                     seated bicep arm curl machine, you curl your arm and the
                                                                                                                                                   column heading with the names of the equipment available                   weight along the same fixed path each time. The machine                                                                            Look for the
                                                                                                                                                   for that group listed below. A corresponding nameplate is                  helps stabilize and control the weight for you. With free
                                                                                                                                                   affixed to each piece of equipment on the fitness floor.                   weights you have no help: you must stabilize and control
                                                                                                                                                                                                                                                                                                                                                                 FitMap label on
                                                                                                                                                                                                                              the weight yourself. This takes practice. The chart indicates                                                                      our equipment.
                                                                                                                                                   Progression: (top to bottom axis on chart below) The                       each piece of equipment’s relative stability rating and,
                                                                                                                                                   color-coded label on each piece of equipment indicates the                 therefore, it’s relative difficulty.

                                                                                                                                                                             flow from one major muscle group to the next
  stability rating                                                                                                        legs                                              torso                                back                                      shoulders                                                   chest                                                 arms
             most stable                                                                                Seated Leg Press–Platform Moves                    Abdominal Crunch Seated/Supine       Seated Hinged Lat Pulldown                         Seated Fixed Lateral Raise                           Seated/Vertical Fixed Chest Press                     Seated Bicep Arm Curl
 primary                                                                                                Horizontal Leg Press                               Low Back Extension                   Seated Hinged Rowing                               Seated Fixed Overhead Press                                                                                Seated Tricep Arm Extension
                                                  progress from most stable to least stable equipment

               Pin-Selected Weight                                                                      Seated Leg Extension                               Ab Rollers                           Super Pullover                                                                                          + Seated Converging Chest Press                       Seated Tricep Dip Machine
                                                                                                        Seated Leg Curl                                                                                                                            + Seated Converging Overhead Press                   + Seated Unilateral Converging Pec Fly
               Single Axis                                                                              Prone Leg Curl                                     + Rotary Torso                       + Seated Dual-Axis Lat Pull Down Diverging         + Converging Shoulder Press                                                                                + Seated Overhead Arm Curl
                                                                                                        Seated Angled Calf Extension                                                            + Seated Dual-Axis Rowing Diverging                                                                                                                           + Seated Overhead Arm Extension
               Fixed Path of Motion
                                                                                                        Seated Adduction                                                                        + Pivot Handle Lat Pulldown Diverging                                                                                                                         + Tricep Extension
             + Converging Path                                                                                                                                                                  + Pivot Handle Rowing Diverging                                                                                                                               + Bicep Curl
               of Motion                                                                                + Multi-Hip Machine
                                                                                                        + Seated Angled Rotary Calf

            less stable                                                                                 Smith Machine Squat/Lunge Variations               Ab Crunch Bench Series               Pin-Selected/Plate-Loaded Rowing                   Seated Dual-Axis Shoulder Press                      Seated Dual-Axis Chest Press                          Arm Curl
secondary                                                                                               45-Degree Angled Plate-Loaded Leg Press            Adjustable Decline Ab Bench          Bilateral/Unilateral
                                                                                                                                                                                                Pin-Selected/Plate DY Row Bilateral/Unilateral
                                                                                                                                                                                                                                                   Pin-Selected/Plate-Loaded Unilateral
                                                                                                                                                                                                                                                   Shoulder Press
                                                                                                                                                                                                                                                                                                        Seated Unilateral Pec Deck                            Weight-Assisted Pull Up/Dip Machine
              Pin-Selected Weight or                                                                    Plate-Loaded Hack Squat                            Vertical Knee Lift                                                                                                                           Pin-Selected/Plate-Loaded Seated Chest Press          Bench Seated Cable Bicep Curl
                                                                                                        Plate-Loaded Super Squat                           Hyperextension Machine               Pin-Selected/Plate High Row Bilateral/Unilateral   Smith Machine Shoulder Variations                    Pin-Selected/Plate-Loaded Seated Incline Chest        Bilateral/Unilateral
              Plate-Loaded Weight                                                                                                                                                               Pin-Selected/Plate Low Row Bilateral/Unilateral    Seated Bench Cable Variations Bilateral/Unilateral                                                         Bench Seated Tricep Extension
                                                                                                        Plate-Loaded Seated Calf Raise                     Kneeling Ab Crunches                                                                                                                         Smith Machine Flat/ Dec Chest Variations
                                                                                                                                                                                                Weight-Assisted Pull Up Machine                                                                                                                               Bilateral/Unilateral
              Independent Movement                                                                      Dual-Leg Sissy Squat Machine                                                                                                                                                                    Weight-Assisted Dip Machine
                                                                                                        Standing Unilateral Resistance/Assistance Lunge    + Physio Ball Cable Crunches         Plate-Loaded Pullover                              + Standing Cable Shoulder Variations                 Bench Cable Bilateral Chest Variations
              Unilateral Converging                                                                     Kneeling Unilateral Glute Isolator                 + Crunches                           Seated Cable Bar Lat Pull Down Variations            Bilateral/Unilateral
                                                                                                                                                                                                                                                                                                        Bench Cable Unilateral Chest Variations
                                                                                                                                                                                                                                                                                                                                                              + Standing Tricep Extension Variations
                                                                                                                                                                                                                                                   + Seated Physio Ball Shoulder Variations                                                                     Bilateral/Unilateral
                                                                                                        Prone Cable Hamstring Curl                                                              Seated Cable Rowing Variations
              Cables, Stable Base                                                                                                                                                                                                                    Bilateral/Unilateral                                                                                     + Standing Bicep Curl Variations
                                                                                                                                                                                                                                                                                                        + Standing Cable Chest Variations                       Bilateral/Unilateral
            + Cables, Unstable Base                                                                     + Standing Cable Single-Leg Abduction                                                   + Standing Cable Bar Lat Pulldown Variations                                                              Bilateral/Unilateral                                + Physio Ball Cable Bicep Curl Variations
                                                                                                                                                                                                + Seated Cable Physio Ball Pulldown Variations                                                          + Cable Physio Ball Variations Bilateral/Unilateral     Bilateral/Unilateral
                                                                                                        + Standing Cable Squats
                                                                                                                                                                                                + Seated Cable Physio Ball Rowing Variations                                                                                                                  + Physio Ball Seated Tricep Extension
                                                                                                        + Standing Unilateral Cable Lunges                                                                                                                                                                                                                      Variations Bilateral/Unilateral
                                                                                                        + Standing Single-Leg Cable Extension                                                                                                                                                                                                                 + Physio Ball Supine Tricep Extensions
                                                                                                        + Standing Single-Leg Cable Curl                                                                                                                                                                                                                        Variations Bilateral/Unilateral

             least stable                                                                               Standing Barbell Plate-Loaded Squat Rack           Seated Bench Torso                   Angled Chest Pad T-Bar Barbell Rowing              Seated Bench Barbell Shoulder Variations             Olympic Bench Barbell Variations-                     Preacher Bench Barbell EZ Curl Variations
advanced                                                                                                Standing Barbell Plate-Loaded Power Cage           Barbell Rotation Series              Angled T-Bar Rowing                                Seated Incline 70-Degree Bench Barbell
                                                                                                                                                                                                                                                   Shoulder Variations
                                                                                                                                                                                                                                                                                                        Seated Barbell 50-Degree Incline Press Variations
                                                                                                                                                                                                                                                                                                                                                              Seated/Supine Bench Barbell EZ Curl Tricep
                                                                                                                                                                                                                                                                                                                                                              Extension Variations
               Free Weights                                                                             Barbell Dead Lift Variations                       Physio Ball Torso Barbell            Standing Angled Barbell Rowing Variations
                                                                                                                                                           Rotation Series                                                                         Power Cage Seated Barbell Shoulder Variations        Seated Decline Barbell Variations                     Standing Barbell EZ Curl Bicep Curl Variations
               Barbells, Stable Base                                                                    + Standing Dumbbell Lunge/squat Variations         Supine Ab Crunch                     + Bench Dumbbell Rowing Variations                 Seated Physio Ball Barbell Shoulder Variations       Power Cage Olympic Bar Bench Press                    Standing Overhead Barbell EZ Curl Tricep
                                                                                                                                                                                                  Bilateral/Unilateral                             Standing Barbell Shoulder Variations                 Physio Ball Barbell Variations                        Extension
                                                                                                        + Travelling Dumbbell Lunge Variations             Dumbbell Variations
               Barbells,                                                                                                                                                                        + Bench Dumbbell Pullover Variations               Seated Bench Dumbbell Shoulder/Variations                                                                  Seated/Supine Physio Ball Barbell EZ Curl
                                                                                                                                                                                                                                                                                                                                                              Tricep Extension Variations
               Unstable Base                                                                                                                               + Supine Physio Ball                 + Standing Dumbbell Rowing Variations              Bilateral/Unilateral                                 + Flat Bench Dumbbell Chest Variations
                                                                                                                                                                                                                                                                                                          Bilateral/Unilateral                                Supine Physio Ball Barbell EZ Curl Tricep
                                                                                                                                                           + Dumbbell Crunch Variations         + Physio Ball Rowing Variations                                                                                                                               Extension Variations
             + Dumbbells,                                                                                                                                                                         Bilateral/Unilateral                             + Standing Dumbbell Shoulder Variations              + Incline Bench Dumbbell Chest Variations
               Stable Base                                                                                                                                                                      + Physio Ball Pullover Variations                    Bilateral/Unilateral                                 Bilateral/Unilateral
                                                                                                                                                                                                                                                   + Seated Physio Ball Dumbbell Shoulder               + Decline Bench Dumbbell Chest Variations             + Seated Bench/Standing/Physio Ball Dumbbell
                                                                                                                                                                                                                                                     Variations Bilateral/Unilateral                      Bilateral/Unilateral                                  Bicep Curl Variations Bilateral/Unilateral
             + Dumbbells,                                                                                                                                                                                                                                                                                                                                     + Seated/Supine Bench/Standing/Physio Ball
                                                                                                                                                                                                                                                                                                        + Physio Ball Dumbbell Chest Variations
               Unstable Base                                                                                                                                                                                                                                                                              Bilateral/Unilateral                                  Dumbbell Tricep Extension Variations
                                                                                                                                                                                                                                                                                                                                                              + Kneeling Tricep Kickbacks

             + Indicates equipment/exercises at the upper end of difficulty (less stability) for this category.

Shared By:
Tags: Barbell
Description: Want to increase muscle mass, barbell exercises are the most important and basic exercises. Force the United States health senior instructor for beginners to the coach to lift the bar on the proposal into practice the first step, because the bar is relatively small range of motion exercises, it must be from a different angle (on the ramp and down ramp), using a different grip from the stimulus the entire chest muscle.