2026 NEW EXCI 252 PRESCRIPTION LAB MANUAL (Introduction to Physical Activity, Health & Fitness)
Concordia University
Concordia University Health, Kinesiology and Applied Physiology
Department
EXCI 252: Introduction to Physical
Activity, Health & Fitness
Exercise Prescription Manual
Antonio Pistilli
, Table of Contents:
Machine Based Exercises ............................................................................................... 2
Technique Specifics ....................................................................................................... 2
Exercise List ................................................................................................................... 3
Free Weight Based Exercises........................................................................................ 12
Modification/ Progressions .......................................................................................... 12
Exercise List ................................................................................................................. 13
Exercise Program Design Principle ............................................................................ 23
Program Design Components ....................................................................................... 24
Types of Resistance Training ........................................................................................ 27
Isometric, Isotonic, Isokinetic and Dynamic Resistance ............................................ 27
Resistance Program Types ............................................................................................ 27
Cardiovascular/ Cardiorespiratory Machines .............................................................. 28
Cardiovascular/Cardiorespiratory Programs ................................................................. 29
Flexibility (Static Stretches).......................................................................................... 30
Static Stretches List ....................................................................................................... 31
References ...................................................................................................................... 37
1
, Machine Based Exercises
Adjustments:
• Seat • Handles
• Thigh Pad • Thigh Pad
• Back Pad • Ankle Pad
• Arm Pad
Points of Contact:
• Head • Left Foot
• Upper Back/ Shoulders • Right Foot
• Buttocks
Range of Motion (ROM):
• Start Point • End Point
Breathing:
• Exhale on exertion
Muscles Involved:
• Based on Anatomy
Joint Actions:
• Ankle • Flexion
• Knee • Extension
• Hip • Abduction
• Shoulder • Adduction
• Elbow • Horizontal Abduction
• Wrist • Horizontal Adduction
Grips:
• Pronated • Open
• Supinated • Hook
• Neutral • Alternating
• Closed
2
, Machine Based Exercises
List:
Lateral Raise
Shoulder Press Pronated
3
Concordia University
Concordia University Health, Kinesiology and Applied Physiology
Department
EXCI 252: Introduction to Physical
Activity, Health & Fitness
Exercise Prescription Manual
Antonio Pistilli
, Table of Contents:
Machine Based Exercises ............................................................................................... 2
Technique Specifics ....................................................................................................... 2
Exercise List ................................................................................................................... 3
Free Weight Based Exercises........................................................................................ 12
Modification/ Progressions .......................................................................................... 12
Exercise List ................................................................................................................. 13
Exercise Program Design Principle ............................................................................ 23
Program Design Components ....................................................................................... 24
Types of Resistance Training ........................................................................................ 27
Isometric, Isotonic, Isokinetic and Dynamic Resistance ............................................ 27
Resistance Program Types ............................................................................................ 27
Cardiovascular/ Cardiorespiratory Machines .............................................................. 28
Cardiovascular/Cardiorespiratory Programs ................................................................. 29
Flexibility (Static Stretches).......................................................................................... 30
Static Stretches List ....................................................................................................... 31
References ...................................................................................................................... 37
1
, Machine Based Exercises
Adjustments:
• Seat • Handles
• Thigh Pad • Thigh Pad
• Back Pad • Ankle Pad
• Arm Pad
Points of Contact:
• Head • Left Foot
• Upper Back/ Shoulders • Right Foot
• Buttocks
Range of Motion (ROM):
• Start Point • End Point
Breathing:
• Exhale on exertion
Muscles Involved:
• Based on Anatomy
Joint Actions:
• Ankle • Flexion
• Knee • Extension
• Hip • Abduction
• Shoulder • Adduction
• Elbow • Horizontal Abduction
• Wrist • Horizontal Adduction
Grips:
• Pronated • Open
• Supinated • Hook
• Neutral • Alternating
• Closed
2
, Machine Based Exercises
List:
Lateral Raise
Shoulder Press Pronated
3
