Student Name: Anna Kvitek

Resistance Machines Activity

There is no required physical activity for this lesson. You will explain how to use 8 different resistance machines.
Use the following website to do this activity:
https://www.lifefitness.com

Fill out the chart below. Be thorough and detailed with your answers. Please write complete sentences for the safety tips and how to
perform each exercise.

Muscle Group Name of Exercise 2 Safety Tips How to Perform Exercise

(Each box is worth 1 point) (Each box is worth 2 points) (Each box is worth 3 points)
Biceps Pulldown 1.) Tuck elbows into the sides and keep Setup: Attach lat bar. Adjust seat to ensure
them there as you row. 2.) You do NOT comfortably facing the gym with thighs under
need to pull the lat bar all the way down roller pads. Exercise Steps: 1.) Grasp the lat
Triceps Overhead Tricep Extension 1.) Do chest.
to the NOT allow the elbows to flare out.Setup:
bar withAttach seat extended.
arms fully to lowest position
2.) Pull down& adjust the
2.) Keep hands, elbows, and shoulders in ab/tricep strap to mid-pulley.
bar, keep arm positions the same throughout Exercise Steps:
line. 1.)
the Sit
pullfacing
down.away from gym.
3.) Slowly return Grasp
to startthe strap
Quads Leg Extensions 1.) Try not to lock or get complete knee Exercise
with Steps: 1.) Start in seated
position. Release bar without locking out hands
both hands, lean forward & position
position your
extension when extending your legs to with
over legs
elbows.the 4.) bent
back and
of
Repeat lower
your neck pad resting
with elbows on you
avoid injuring the knees. 2.) Start in the shin above
pointing ankles.
forward. 2.) Contract
Upper arms and theforearms
quad at
Hamstrings Hamstring Curls 1.) Leanposition
seated forwardandfrom thestraighten
only knee, NOT the
youExercise
muscels
90 degree Steps:
in 1.)
the front
angle. 2.)Start
of your
Keep withleglegs
elbows out
to elevate
in thestraight
pad
exact
hip. 2.) Do NOT
leg halfway point your toes (this will
(45 degrees) and heels/lower
bring legs tolegs
a resting
straight
place with head down. Extend hands forward on top
position. of the
3.) pad.
Slowly
turn it into a calf exercise. 2.) When
return to seated
starting on machine
position. 4.) there
Repeat.
and as far as possible. 3.) Slowly begin to start will be
Back Rear Deltoid 1.) Ideal angle of resistance is 45 Setup:
another
position. Sit
pad
4.)facing
that the
Repeat.you gym.will haveAdjust back pad
to bring down a
degrees. 2.) Heavier weights will severely outward
pad on top so of that
yourchest
quad is supported.
muscle above Adjust seat
knees.
limit your range of motion. pad ensuring handles are at
3.) Bend knees and pull resistance towards to mid-level.
Core Abdominal Crunch 1.) Keep your back flat. 2.) Do NOT arch Setup:
Exercise
buttocks. Attach
Steps: ab/tricep
4.) Slowly 1.) Grasp
returnstrap to the
handles
to the mid-pulley.
with
starting a
your back as you lift up. Adjust
neutral seat
(palms to
position. 5.) Repeat. lowest
face position.
inward) grip, Exercise
arms Steps:
fully
1.) Sit facing
extended, awaypointed
elbows from gym. Graspatstraps
outward in
all times,
Shoulders Internal Rotation 1.) Hold the position fro 3-5 seconds. 2.) Setup:
each
and head Attach
hand ankle
& bring
up. 2.) strap
hands
Move handsto the
forward mid-pulley.
slowlyuntil the
apart
Do NOT move pelvis throughout exercise. Exercise
straps
withoutare Steps:
on both
bending 1.) Remain
at sides
the in proper
of your
elbows and neck. standing
2.) Rest
maintain
posture
your
slighthands parallel
arm arc. to
on Extend gym.
upper chest Ensuring
(below
till hands proper
areshoulders),
slightlyform,
in
insert
palms a rolled
faced towel
inward. under
3.) Curl
front of chest. 3.) Slowly return to start your
body arm (holding
forward and
against
down your
together.
position. body).
4.) Repeat. 2.) Using
4.) Slowly returna neutral
to startgrip,
hold the strap
position. with your inside hand rotated
5.) Repeat.
outward toward the gym. Shoulders should be
relaxed and elbow bent at a 90 degree angle.
3.) Rotate your forearm inward toward your
stomach. 4.) Slowly return to start position. 5.)
Repeat. *6.) Move to the opposit side of the
gym to work the other side of you body.