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CSCS > Ch 15, 16: Exercises > Flashcards

Ch 15, 16: Exercises Flashcards

1
Q

Bent-Knee Sit up
- muscle

A

Muscles : Rectus abdominis

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2
Q

Abdominal Crunch
- muscle

A

Muscles : Rectus Abdominis `

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3
Q

Abdominal Crunch (machine)
- muscle

A

Muscle: Rectus Abdominis

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4
Q
A
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5
Q

Front Plank
- muscle
- feet width

A

Muscle: Rectus abdominis, internal oblique, external oblique, erector spinae
Feet: Hip width

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6
Q

Side plank
- muscles
- feet position

A

Muscle: internal oblique, external oblique
Position: one foot on top of the other OR one in front of the other

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7
Q

Bent over row
- muscles
- grip
- grip-width

A

Muscles: Latissimus dorsi, Teres major, middle trapezius, rhomboids, posterior deltoid
Grip: closed, pronated
Grip-width: wider than shoulder width

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8
Q

One arm DB row
- muscles
- grip

A

Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
Grip: Closed, neutral

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9
Q

Lat Pulldown (machine)
- muscles
- grip
- grip width

A

Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, pronated
Grip width: wider than shoulder width

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10
Q

Seated Row (machine)
- muscles
- grip

A

Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, neutral OR pronated

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11
Q

Low pulley seated row machine
- muscles
- grip

A

muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, neutral OR pronated

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12
Q

Barbell biceps curl
- muscles
- grip
- grip-width

A

muscles: biceps brachii, brachialis, brachioradialis
grip: closed, supinated
grip-width: shoulder width

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13
Q

Hammer Curl
- muscles
- grip

A

Muscles: brachialis, biceps brachii, brachioradialis
grip: closed, neutral

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14
Q

standing calf/heel raise (machine)
- muscles

A

muscles: gastrocnemius, soleus

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15
Q

seated calf/heel raise (machine)
- muscles

A

muscles: soleus, gastrocnemius

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16
Q

Flat Barbell and DB bench Press
- muscles
- athlete position
- athlete grip
- athlete grip-width
spotter grip (barbell)

A

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

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17
Q

Flat and Incline DB Fly
- muscles
- athlete position
- athlete grip
- spotter position

A

Muscles: Pectoralis major, anterior deltoid, triceps brachii
Athlete position: supine with 5POC
Athlete grip: closed, neutral
Spotter position: One knee on floor

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18
Q

Vertical chest press (machine)
- muscles
- position
- grip

A

Muscles: pectoralis major, anterior deltoid, triceps brachii
Position: 5POC
Grip: Closed, pronated

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19
Q

Pec Deck (machine)
- muscles
- position
-grip

A

Muscles: Pectoralis major, anterior deltoid, triceps brachii
Position: 5POC UNLESS pad is not long enough for back of head
Grip: closed, neutral

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20
Q

Wrist Curl
- muscles
- grip
- grip-width

A

Muscles: Flexor carpi ulnaris, flexor carpi radialis, palmares longus
grip: closed, supinated
Grip-width: shoulder-width

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21
Q

Wrist extension
- muscles
- grip
- grip-width

A

Muscles: extensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus
Grip: closed, pronated
Grip-width: Shoulder width

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22
Q

Hip sled (machine)
- muscles
- feet width

A

Muscles: glute max, hamstrings, quadriceps
Feet Width: Hip-width

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23
Q

Back Squat
- muscles
- feet width
- bar position

A

Muscles: glute max, hamstrings, quadriceps
feet width: Shoulder width or wider
bar position: Low or High

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24
Q

Front squat
- muscles
- feet width
- bar position

A

Muscles: glute max, hamstrings, quadriceps
Feet width: Shoulder width
Bar Position: Parallel Arm (closed, pronated) OR crossed arm (open)

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25
Q

Forward step lunge
- muscles
- grip (Bar vs DB)
- bar position
- spotting position

A

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

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26
Q

Step Up
- muscles
- grip
- bar position
- spotter position

A

Muscles: glute max, hamstrings, quadriceps
Grip: Closed, pronated
Bar Position: Upper back and shoulders above posterior deltoids
Spotter: Behind at hips

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27
Q

Good morning
- muscles
- grip
- bar position
- feet width

A

Muscles: Glute max, hamstrings, erector spinae
Grip: Closed, pronated
Bar position: Upper back and shoulders above posterior deltoids
Feet width: Shoulder width or wider

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28
Q

Deadlift
- muscles
- grip
- grip width
- feet position

A

Muscles: Glute max, hamstrings, quadriceps
Grip: Closed, pronated OR alternated
Feet width: Slightly wider than shoulder width
Feet Position: Hip and shoulder width

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29
Q

Stiff leg deadlift
- muscles
- grip
- grip width
- feet position
- Depth

A

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

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30
Q

RDL
- muscles
- grip
- grip width
- depth

A

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

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31
Q

Leg/Knee extension (machine)
- muscles

A

Muscles: quadriceps

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32
Q

Seated leg/knee curl (machine)

A

Muscles: Hamstrings

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33
Q

Single Leg Squat
- muscles
- grip (barbell vs DB)

A

Muscles: glute max, hamstrings, quadriceps
Barbell Grip: Closed, pronated
DB Grip: Closed, neutral

34
Q

Single leg RDL
- muscles
- grip

A

Muscles: Glute max, hamstrings, erector spinae
grip: Closed, pronated

35
Q

Shoulder Press (machine)
- Muscles
- grip
- position

A

Muscles: Anterior deltoid, middle deltoid, triceps brachii
Grip: Closed, pronated
Position: 5POC

36
Q

Seated Barbell & DB shoulder press
- muscles
- athlete grip (barbell vs db)
- athlete grip width
- athlete position: 5POC
- spotter grip (barbell)

A

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

37
Q

Upright row
- muscles
- grip
- grip-width

A

Muscles: Deltoids, upper trapezius
Grip: Closed, pronated
Grip width: Shoulder width

38
Q

Lateral Shoulder Raise
- muscles
- grip

A

Muscles: Deltoid
Grip: Closed, neutral

39
Q

Lying Barbell Triceps Extension
- muscles
- athlete position
- athlete grip
- athlete grip width
- spotter grip (Starting and ending vs downward and upward phase)

A

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

40
Q

Triceps pushdown (Machine)
- muscles
- position
- grip
- grip width

A

Muscles: Triceps brachii
Position: Standing erect with feet shoulder width
Grip: Closed, pronated
Grip width: 6-12 inches wide

41
Q

Push Press
- muscles
- grip
- grip width
- feet width
- bar position

A

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

42
Q

Push Jerk
- muscles
- grip
- grip width
- feet width
- Catch

A

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

43
Q

Power Clean
- Muscles
- grip
- grip width
- feet width
- catch

A

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

44
Q

Power Snatch
- muscles
- grip
- grip width
- feet width
- catch

A

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

45
Q

1 Arm DB snatch
- muscles
- grip
- starting position

A

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

46
Q

Stability ball rollout
- muscles

A

Muscles: rectus abdominis, iliopsoas

47
Q

Stability Ball Pike
- muscles
- starting position

A

Muscles: rectus abdominis, iliopsoas
Starting position: Quadruped

48
Q

Stability ball jackknife
- muscles
- starting position

A

Muscles: rectus abdominis, iliopsoas
Starting position: quadruped

49
Q

Tire flip
- muscles
- feet width

A

Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius
Feet width: Shoulder width

50
Q

Log clean and press
- muscles
- starting position

A

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

51
Q

Back squat with bands
- muscles
- grip
- feet width
- band placement

A

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

52
Q

Two-Arm KB swing
- muscles
- feet width
- starting position

A

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

53
Q

Tire Flipping Common Flaws and their corrections

A

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.”

54
Q

How to spot tire flips

A

Assist by pushing when needed
Be aware of area of athlete
Need 2 spotters on either side

55
Q

Tire flipping movement technique

A
  1. Extend knees and hips and plantar flex ankles while pushing forward and up
  2. Move forward explosively towards the tire by taking 2-3 steps
  3. Flex one hip and forcefully strike the tire with the quadriceps of that leg
  4. Immediately after striking tire reorient hands into pronated grip
  5. Move feet forward while extending arms in order to flip tire
56
Q

Bilateral facilitation

A

An increase in voluntary activation of the agonist muscle group that is seen in trained and stronger individuals

57
Q

Bilateral deficit

A

Asymmetries in force production between unilateral and bilateral movements commonly seen in weak and injuries people

58
Q

Variable Resistance

A

Attempts to manipulate resistance so that the muscle maximizes force through the full ROM and is commonly seen as chains and bands

59
Q

Accommodating Resistance

A

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

60
Q

Constant External Resistance

A

The most commonly used method for applying resistance that involves the resistance to stay constant throughout a full ROM

61
Q

Pronated Grip

A

Palm down, knuckles up

62
Q

Supinated Grip

A

Palm up, knuckles down

63
Q

Neutral grip

A

Knuckles to the side

64
Q

Alternated grip

A

One supinated, one pronated

65
Q

Hook grip

A

Like pronated but thumb stays under index and middle finger

66
Q

Closed grip

A

Thumb wraps around bar

67
Q

False grip

A

Thumb does not wrap around bar

68
Q

When achieving ROM do you want movements to be slow and controlled or fast and explosive?

A

Slow and controlled

69
Q

Valsalva Manuever

A

Closing glottis while contracting abdomen to create rigidity in the torso

Should only be used for experienced lifters

70
Q

Bodyweight training limitations vs benefits

A

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

71
Q

Best type of exercises for core activation?

A

Ground-based exercises

72
Q

What happens when instability is increased?

A

RFD, force production, and power output decreases

73
Q

When training on an instability device force production may only be what percentage versus ground-based exercises?

A

70%

74
Q

How to determine resistance when using chains (example 5RM)

A
  1. Find 1RM without chains
  2. subtract average chain resistance from 5RM
    3.
75
Q

How to add chains onto barbell

A

Let chains hit the floor fully and loop from smaller chains

76
Q

Benefits of the farmer’s walk

A

grip strength, back endurance, anaerobic endurance

77
Q

Clean grip

A

wider than shoulder width and outside knees

78
Q

Snatch grip

A

Much wider than shoulder width apart

79
Q

Weight belt benefits vs drawback

A

Benefits: Helps maintain intra-abdominal pressure for exercises that load the lower back

Drawback: Doesn’t train abdominal muscles

80
Q

Chain supplemented exercise benefits

A

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

CSCS (17 decks)

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