Interested in learning the proper way to perform resistance training exercises and stretches? Check out the following photo illustrations of stretches, including positions to avoid, and resistance training exercises for the body's major muscle groups. These photos supplement the comprehensive series of exercises included in the new Bishop/Aldana - Step Up to Wellness. If you would like to know more about fitness training, the steps to wellness, or how to make behavioral changes, visit the Step Up to Wellness page and get your copy of today!

DISCLAIMER
The information and illustrations contained in this online site are for informational purposes only and should not be interpreted as a recommendation for a specific exercise plan or course of action. Always check with your doctor before beginning any type of exercise program. Use any advice obtained here at your own risk. Benjamin Cummings assumes no responsibility for how this information is used and will not be held liable for injuries that result, in part or in full, from advice or information obtained herein. Use of this web site constitutes your agreement with the above statement.

Stretching

Methods of Stretching
There are three types of stretches: static, ballistic, and proprioreceptive neuromuscular facilitation (PNF). Static and ballistic stretches may be performed using either an active or a passive stretching technique. The photo illustrations that follow are identified as active, passive,or PNF. An active stretch requires you to contract one muscle in an effort to stretch another. Passive stretching on the other hand, occurs when something or someone else creates a stretch in your muscles. Injury prevention is best achieved with active stretching, although passive stretching is beneficial when muscles are too weak to pull the body part through the stretch.

The most effective type of stretching is PNF, but it requires a trustworthy and patient partner, considerably more time, and can result in more muscle soreness. PNF uses a combination of passive and active stretches. You may wish to try PNF stretching if you feel that you've reached a limit with your flexibility. Or you may want to include a few PNF stretches in a predominantly static stretching routine.

For more information on methods of stretching, refer to Bishop/Aldana - Step Up to Wellness.

• Neck
• Arm, Shoulder, and Chest
• Back
• Side
• Thigh
• Hip
• Hamstring
• Inner Thigh
• Lower Leg
• Stretches to Avoid

Resistance Training Exercises
There are many different ways to approach resistance training--weight machines, exercise bands, homemade weights, water exercises, and partner exercises, for example. The following photos illustrate a sampling of exercises for the major muscle groups of the body. Before performing any of the following exercises, be sure to warm up and stretch your muscles. With any exercise using weights, use caution, use a spotter and never train alone.

• Legs
• Combination Leg and Buttocks
• Abdominals
• Back
• Chest and Shoulders
• Upper Arms