Exercise Variables

The following are some of the exercise variables that we took into consideration when designing our system. Taking the squat as an example.

Variables:

  • Stance
  • Speed
  • Depth/ROM
  • Load

Stance

This is the way someone positions themselves/stands for the execution of an exercise. The variables are:

  • Neutral
  • Narrow
  • Hybrid
  • Wide
  • Staggered
  • Split

Neutral

A neutral stance is where the feet are placed where they would be in a comfortable normal standing position.

A narrow stance is where the feet are placed closer together.

A hybrid stance is the position between neutral and wide.

A wide stance is where the feet are placed are far apart as possible. Also know as Sumo stance.

A staggered stance is where the toe of one foot is on a line behind the heel of the other foot.

A split stance is where one foot is in front of the other with your feet hip-width apart.

Speed

Slow, normal, or fast. The speed at which an exercise is performed affects the recruitment of muscles, cardiovascular endurance, and other factors. For example, a slowly performed squat requires control (work) from the extensors during the down phase (flexion), whereas a fast squat pulls the body down (flexors). The speed at which an exercise is performed will affect the energy expenditure and time under load.

Depth/ROM

Each joint has an approximate maximum range of motion which varies from person to person based on flexibility. The range to which an exercise is performed will affect the energy expenditure and time under load.

Load

The load under which an exercise is performed will affect the force required, and the speed and load will affect the cardiovascular effect.