1. Introduction: What is
Human Resistance Training? 9
Human Resistance Training
Explained 9
Who Can Benefit from HRT? 11
The Benefits of HRT 13 Equipment 15
Terminology 16
2. The Dynamics of Human
Resistance Training 17
Responsibilities of the
Trainer 17
Responsibilities of the
Participant 18
Communication 20
Hand Positioning and Grip 23
3. Foundations of Exercise
27
Strength Training Basics 27
Exercise Order 28 Muscle Soreness 29
General Points 30
Physics, Leverage, and
Gravity 30
Fitness Terminology 31
4. Introduction to the
Exercises 33
Exercise Page Setup 34
5. Exercises for the Legs
37
Power Squat 39
Assisted Squat 41
Double Leg Extension 43
Single Leg Extension 45
Wall Squat 47
Lunges 49
Hamstring Curl 51
Lying Leg Raise 53
Trainer/Participant Position
53
Seated Calf Raise 55
6. Exercises for the Chest
57
Bench Press 59
Incline Bench Press 61
Dumbbell Bench Press 63
Dumbbell Incline Press 65
Resisted Push-Up 67
Standing Push-Up 69
7. Exercises for the Back
71
One-Arm Lateral Adductor 73
One-Arm Lateral Pull 75
Seated Row 77
Bent-Over Row 79
Pull-Up 81
Superman 83
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8. Exercises for the
Shoulders 85 Military Press 87
Dumbbell Shoulder Press 89
Half Arnold Shoulder Press 91
Upright Row 93
Side-Lateral Raise 95
Front Raise 97 Rear Deltoid Rotation 99
9. Exercises for the
Triceps 101
Overhead Triceps Extension
103
Skull Crushers 105
Lying Triceps Extension 107
Kick-Back 109
Close Grip Press 111 Close Grip Wall Press 113
10. Exercises for the
Biceps 115
Biceps Curl 117
Lying Biceps Curl 119
Preacher Curl 121
One-Arm Isolation Curl 123
Reverse Curl 125
Concentration Curl 127
11. Exercises for the
Glutes 129
Glute Raise 131
Butt Kick 133
12. Exercises for the
Abdominals 135
Boxer Crunch 137
Oblique Crunch 139
Power Crunch 141
Resisted Crunch 143
Reverse Crunch 145
Pelvic Thrust 147
13. Exercises for the Wrists
149
Wrist Curl 151
14. The Use of
Anaerobic-Aerobic Combinations
in HRT 153
Equipment Use 154
Knee-Highs 156
Mountain Climbers 157
Jumping Jacks 158
Stair Step 159
Appendix
Fitness Glossary 161
Human Resistance Trainers’
Association 164
Index 165
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