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Safety
Safety

Five-Step Evaluation of Proper Resistance Exercise

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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evaluationtechniquealignmentstabilizationaxis-of-rotationromtwo-joint

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DefinitionA short reference note, not a full lesson.
Definition

A five-step framework for evaluating safe, proper exercise — joint movement, muscle involvement, direction of resistance, body positioning (alignment/stabilization), and range of movement — and don't combine two movements in one exercise.

Detail

Evaluation of proper resistance exercise follows five steps:

  1. Joint Movement(s).
  2. Muscle Involvement — (a) primary muscles involved in each joint; (b) muscle fiber positioning/arrangement; (c) for a 2-joint muscle, stabilize 1 joint.
  3. Direction of Resistance — where is it coming from (location and angle)?
  4. Body Positioning: alignment and stabilization — (a) body positioning is set up to oppose resistance; (b) proper spinal alignment is essential ("S" shape as opposed to "C"); (c) stabilization: start and end the movement with the same position.
  5. Range of Movement (ROM) — (a) note the ROM of each joint; (b) ensure proper placement of the axis of rotation.

Note: Do not combine 2 movements in the same exercise.

Key facts

  • 5 steps: joint movement; muscle involvement; direction of resistance; body positioning (alignment/stabilization); range of movement.
  • For a 2-joint muscle, stabilize one joint.
  • Proper spinal alignment is essential ("S" not "C").
  • Start and end the movement in the same position (stabilization).
  • Do not combine two movements in one exercise.

Connections

Sources

Historical reference · reference manual (page cited)
p.588
Pages: 588.

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Atlas Connections

Kinesiology and Biomechanics (Introduction)
Kinesiology is the science of human movement; biomechanics applies the principles of mechanics to exercise.
Two-Joint (2-Joint) Muscles
Muscles crossing two joints generate the greatest force when not required to shorten over both joints simultaneously; stabilize one joint when training them.
Proper Alignment & StabilizationClosely related
Set the body up to oppose the resistance, align the joint's axis of rotation with the machine's, and start and end each rep in the same stabilized position.
ROM Is Not How Far the Weight MovesClosely related
Range of motion is not measured by how far the weight moves — determine the user's true joint ROM before the exercise, for safety.
Spine Positioning — "S" Shape, Never "C"Closely related
Stabilize the spine by holding it in a semi-isometric contraction so it keeps its natural "S" shape — never allow a "C"-shaped spine during exercise. This is a coaching cue for loaded lifting, not a literal, universal rule — see "Current nuance" below.