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Strength Builders -
Outcome A (10-30)-3
Using a type of flexible tubing, students participate
in strength building exercises as part of their warmup. Students
should be able to choose bands that allow different resistance levels.
Demonstrate the proper technique in body position to ensure safety.
Students should set a realistic number to begin each exercise and
then set personal goals to reach for each exercise before the end
of the semester. Students could keep track of how many they did
each class.
SAMPLE EXERCISES FOR THE RESISTANCE TRAINING
COMPONENT USING RUBBER TUBING OR DENTAL DAM:
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THE CHEST-ER-FIELD
PUSH-UPS with band across back. |
THE BACK ATTACK
BACK ROW with bands sitting on floor or step. |
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THE DELTOID X-COUNTRY
ANTERIOR RAISE with two bands. |
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THE AB JAB
ABDOMINAL HOLD adding an alternating
elbow to ground arm movement.
THE BACK SUPERJACK
BACK EXTENSOR isometric action elevating opposite arm and
leg on all fours.
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THE DELTOID DOWNHILL
LATERAL RAISE with two bands. |
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THE BICEP BLASTER
BICEP CURLS with band. |
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THE TRICEP BRUSH-OFF
TRICEP KICKBACKS with band. |
THE CUFF CRUSHER
EXTERNAL ROTATION of the shoulder using band. |
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ABDUCTOR WITH ATTITUDE
STEP TOUCHES with band tied at ankle or
above knee. |
THE ADDUCTOR CHALLENGER
ADDUCTOR LEG LIFTS with partner while lying down. |
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THE GLUTE SALUTE
SQUATS with variations.
THE CALF CHALLENGE
PLANTAR FLEXION using partner for support.
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THE HAMSTRING THING
HAMSTRING
CURLS using bands tied at ankle.
Utilize wall or bar for support. |
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THE TIBIA TRIVIA
DORSI FLEXION of the ankle with partner holding band around
ball of foot. |
* Developed by and reproduced with permission
of Marjorie O’Connor, Fit International, Edmonton, 2000
This could be set up as a circuit and performed
once a week.
Students can partner up and use each other as
additional resistance. Panty hose can also be used instead of rubber
tubing.
These
are clues that you have reached the outcomes ...
Students set realistic goals.
By keeping individual records, students can see
the improvement in their abilities.
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