Ch 15, 16: Exercises Flashcards
Bent-Knee Sit up
- muscle
Muscles : Rectus abdominis
Abdominal Crunch
- muscle
Muscles : Rectus Abdominis `
Abdominal Crunch (machine)
- muscle
Muscle: Rectus Abdominis
Front Plank
- muscle
- feet width
Muscle: Rectus abdominis, internal oblique, external oblique, erector spinae
Feet: Hip width
Side plank
- muscles
- feet position
Muscle: internal oblique, external oblique
Position: one foot on top of the other OR one in front of the other
Bent over row
- muscles
- grip
- grip-width
Muscles: Latissimus dorsi, Teres major, middle trapezius, rhomboids, posterior deltoid
Grip: closed, pronated
Grip-width: wider than shoulder width
One arm DB row
- muscles
- grip
Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
Grip: Closed, neutral
Lat Pulldown (machine)
- muscles
- grip
- grip width
Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, pronated
Grip width: wider than shoulder width
Seated Row (machine)
- muscles
- grip
Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, neutral OR pronated
Low pulley seated row machine
- muscles
- grip
muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, neutral OR pronated
Barbell biceps curl
- muscles
- grip
- grip-width
muscles: biceps brachii, brachialis, brachioradialis
grip: closed, supinated
grip-width: shoulder width
Hammer Curl
- muscles
- grip
Muscles: brachialis, biceps brachii, brachioradialis
grip: closed, neutral
standing calf/heel raise (machine)
- muscles
muscles: gastrocnemius, soleus
seated calf/heel raise (machine)
- muscles
muscles: soleus, gastrocnemius
Flat Barbell and DB bench Press
- muscles
- athlete position
- athlete grip
- athlete grip-width
spotter grip (barbell)
Muscles: Pectoralis major, anterior deltoid, triceps brachii
Athlete position: supine with 5POC
Athlete grip-width: slightly wider than shoulder width
Spotter Barbell grip: closed, alternated
Flat and Incline DB Fly
- muscles
- athlete position
- athlete grip
- spotter position
Muscles: Pectoralis major, anterior deltoid, triceps brachii
Athlete position: supine with 5POC
Athlete grip: closed, neutral
Spotter position: One knee on floor
Vertical chest press (machine)
- muscles
- position
- grip
Muscles: pectoralis major, anterior deltoid, triceps brachii
Position: 5POC
Grip: Closed, pronated
Pec Deck (machine)
- muscles
- position
-grip
Muscles: Pectoralis major, anterior deltoid, triceps brachii
Position: 5POC UNLESS pad is not long enough for back of head
Grip: closed, neutral
Wrist Curl
- muscles
- grip
- grip-width
Muscles: Flexor carpi ulnaris, flexor carpi radialis, palmares longus
grip: closed, supinated
Grip-width: shoulder-width
Wrist extension
- muscles
- grip
- grip-width
Muscles: extensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus
Grip: closed, pronated
Grip-width: Shoulder width
Hip sled (machine)
- muscles
- feet width
Muscles: glute max, hamstrings, quadriceps
Feet Width: Hip-width
Back Squat
- muscles
- feet width
- bar position
Muscles: glute max, hamstrings, quadriceps
feet width: Shoulder width or wider
bar position: Low or High
Front squat
- muscles
- feet width
- bar position
Muscles: glute max, hamstrings, quadriceps
Feet width: Shoulder width
Bar Position: Parallel Arm (closed, pronated) OR crossed arm (open)
Forward step lunge
- muscles
- grip (Bar vs DB)
- bar position
- spotting position
muscles: glute max, hamstrings, quadriceps, iliopsoas
Grip (Bar): closed, pronated
Grip (DB): closed, neutral
Bar Position: Upper back and shoulder above posterior deltoids
Spotter: Behind at hips stepping in unison with the athlete
Step Up
- muscles
- grip
- bar position
- spotter position
Muscles: glute max, hamstrings, quadriceps
Grip: Closed, pronated
Bar Position: Upper back and shoulders above posterior deltoids
Spotter: Behind at hips
Good morning
- muscles
- grip
- bar position
- feet width
Muscles: Glute max, hamstrings, erector spinae
Grip: Closed, pronated
Bar position: Upper back and shoulders above posterior deltoids
Feet width: Shoulder width or wider
Deadlift
- muscles
- grip
- grip width
- feet position
Muscles: Glute max, hamstrings, quadriceps
Grip: Closed, pronated OR alternated
Feet width: Slightly wider than shoulder width
Feet Position: Hip and shoulder width
Stiff leg deadlift
- muscles
- grip
- grip width
- feet position
- Depth
Muscles: glute max, hamstrings, erector spinae
grip: closed, pronated OR alternated
Grip width: slightly wider than shoulder width
Feet position: Hip and shoulder width
Depth: Until bar hits floor, back cannot be maintained, knees extend fully, or heels raise
RDL
- muscles
- grip
- grip width
- depth
Muscles: Glute max, hamstrings, erector spinae
Grip: Closed, pronated
Grip width: Clean OR snatch
Depth: Lower until torso parallel with floor and bar in line with patella tendon
Leg/Knee extension (machine)
- muscles
Muscles: quadriceps
Seated leg/knee curl (machine)
Muscles: Hamstrings
Single Leg Squat
- muscles
- grip (barbell vs DB)
Muscles: glute max, hamstrings, quadriceps
Barbell Grip: Closed, pronated
DB Grip: Closed, neutral
Single leg RDL
- muscles
- grip
Muscles: Glute max, hamstrings, erector spinae
grip: Closed, pronated
Shoulder Press (machine)
- Muscles
- grip
- position
Muscles: Anterior deltoid, middle deltoid, triceps brachii
Grip: Closed, pronated
Position: 5POC
Seated Barbell & DB shoulder press
- muscles
- athlete grip (barbell vs db)
- athlete grip width
- athlete position: 5POC
- spotter grip (barbell)
Muscles: Anterior deltoid, middle deltoid, triceps brachii
Barbell grip: closed, pronated
DB Grip: Closed, pronated
Athlete grip width: Slightly wider than shoulder width
Athlete position: 5POC
Spotter Grip: Closed, alternated
Upright row
- muscles
- grip
- grip-width
Muscles: Deltoids, upper trapezius
Grip: Closed, pronated
Grip width: Shoulder width
Lateral Shoulder Raise
- muscles
- grip
Muscles: Deltoid
Grip: Closed, neutral
Lying Barbell Triceps Extension
- muscles
- athlete position
- athlete grip
- athlete grip width
- spotter grip (Starting and ending vs downward and upward phase)
Muscles: Triceps brachii
Athlete position: Supine with 5POC
Athlete grip: Closed, pronated
Athlete grip-width: 12 inches wide
Starting and ending spotter Grip: closed, alternated
Downward and upward spotter grip: Supinated
Triceps pushdown (Machine)
- muscles
- position
- grip
- grip width
Muscles: Triceps brachii
Position: Standing erect with feet shoulder width
Grip: Closed, pronated
Grip width: 6-12 inches wide
Push Press
- muscles
- grip
- grip width
- feet width
- bar position
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius
Grip: Closed, pronated
Grip width: Clean grip
Feet Width: Hip width
Bar position: On top of anterior deltoids and clavicle
Push Jerk
- muscles
- grip
- grip width
- feet width
- Catch
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius
Grip: Closed, pronated
Grip width: Clean grip
Feet width: Hip to shoulder width
Catch: Erect torso, neutral head, flat feet, bar slightly behind head forming straight line
Power Clean
- Muscles
- grip
- grip width
- feet width
- catch
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius
Grip: Closed, pronated OR hook
Grip width: Clean
Feet width: Hip and shoulder width
Catch: Erect torso, shoulders ahead of hips, neutral head, flat feet
Power Snatch
- muscles
- grip
- grip width
- feet width
- catch
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius
Grip: Closed, pronated OR hook
Grip width: Snatch
feet width: Hip and shoulder width
Catch: Fully extended elbow, erect and stable torso, neutral head, flat feet, body’s weight over middle of the foot
1 Arm DB snatch
- muscles
- grip
- starting position
Muscles: quadriceps, glute max, hamstrings, soleus, gastrocnemius, deltoids, trapezius
Grip: Closed, pronated
Starting position: Neutral, scapulae depressed and retracted, chest up and out, head in line, body weight balanced on feet, feet flat, shoulders on top or slightly in front, eyes forward
Stability ball rollout
- muscles
Muscles: rectus abdominis, iliopsoas
Stability Ball Pike
- muscles
- starting position
Muscles: rectus abdominis, iliopsoas
Starting position: Quadruped
Stability ball jackknife
- muscles
- starting position
Muscles: rectus abdominis, iliopsoas
Starting position: quadruped
Tire flip
- muscles
- feet width
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius
Feet width: Shoulder width
Log clean and press
- muscles
- starting position
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius
Start: back neutral, scapulae depressed and retracted, head in line, shoulders over or slightly in front of log
Back squat with bands
- muscles
- grip
- feet width
- band placement
Muscles: Glute max, hamstrings, quadriceps
Grip: Closed, pronated
Feet width: Shoulder width or wider
Band Placement: Loop bands around pegs of power racks OR loop around handles of heavy DBs
Two-Arm KB swing
- muscles
- feet width
- starting position
Muscles: Glute max, hamstrings, quadriceps
Feet width: hip or shoulder width
Start: Hips lower than shoulders, neutral spine, feet flat, shoulders retracted and depressed, eyes focused straight ahead or slightly upward
Tire Flipping Common Flaws and their corrections
Flaw 1 : Placing feet too close to tire when intimating movement.
Correction 1 : Have athlete move feet away from tire and instruct to raise chest while contracting musculature of low back
Flaw 2: Hips rise faster than shoulders
Correction 2: Instruct to keep hips low and drive tire forward rather than lifting it. Also encourage to keep the hips slightly below the shoulders
Flaw 3: Lifting motion used rather than pushing motion
Correction 3: Drive the tire forward and move forward with tire as it is elevated. “Strike the tire with the quadriceps at hip height and continue forward.”
How to spot tire flips
Assist by pushing when needed
Be aware of area of athlete
Need 2 spotters on either side
Tire flipping movement technique
- Extend knees and hips and plantar flex ankles while pushing forward and up
- Move forward explosively towards the tire by taking 2-3 steps
- Flex one hip and forcefully strike the tire with the quadriceps of that leg
- Immediately after striking tire reorient hands into pronated grip
- Move feet forward while extending arms in order to flip tire
Bilateral facilitation
An increase in voluntary activation of the agonist muscle group that is seen in trained and stronger individuals
Bilateral deficit
Asymmetries in force production between unilateral and bilateral movements commonly seen in weak and injuries people
Variable Resistance
Attempts to manipulate resistance so that the muscle maximizes force through the full ROM and is commonly seen as chains and bands
Accommodating Resistance
Allows for the speed of the movement or isokinetic resistance to be controlled through the full ROM but is unlikely to provide an adequate training stimulus
Constant External Resistance
The most commonly used method for applying resistance that involves the resistance to stay constant throughout a full ROM
Pronated Grip
Palm down, knuckles up
Supinated Grip
Palm up, knuckles down
Neutral grip
Knuckles to the side
Alternated grip
One supinated, one pronated
Hook grip
Like pronated but thumb stays under index and middle finger
Closed grip
Thumb wraps around bar
False grip
Thumb does not wrap around bar
When achieving ROM do you want movements to be slow and controlled or fast and explosive?
Slow and controlled
Valsalva Manuever
Closing glottis while contracting abdomen to create rigidity in the torso
Should only be used for experienced lifters
Bodyweight training limitations vs benefits
Limitations: load limited, no affect on absolute strength, need to change sets and reps to change intensity which will change outcome goal
Benefits: specific to anthropometrics, closed chain exercises, several muscle groups trained at once, increases relative strength, body control improved, low cost
Best type of exercises for core activation?
Ground-based exercises
What happens when instability is increased?
RFD, force production, and power output decreases
When training on an instability device force production may only be what percentage versus ground-based exercises?
70%
How to determine resistance when using chains (example 5RM)
- Find 1RM without chains
- subtract average chain resistance from 5RM
3.
How to add chains onto barbell
Let chains hit the floor fully and loop from smaller chains
Benefits of the farmer’s walk
grip strength, back endurance, anaerobic endurance
Clean grip
wider than shoulder width and outside knees
Snatch grip
Much wider than shoulder width apart
Weight belt benefits vs drawback
Benefits: Helps maintain intra-abdominal pressure for exercises that load the lower back
Drawback: Doesn’t train abdominal muscles
Chain supplemented exercise benefits
Allows linear increase in applied resistance
May causes post-activation potentiation effect
Decreasing the resistance at the bottom portion may cause a more rapid stretch-shortening cycle
