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Exercise Prescription > Coaching > Flashcards

Coaching Flashcards

1
Q

Muscles worked in deadlift

A

glutes, hamstrings

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2
Q

Muscles worked in front squat

A

glutes, quads

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3
Q

Muscles worked in back squat

A

glutes, quads

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4
Q

Muscles worked in bench press

A

chest, triceps

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5
Q

Muscles worked in lat pulldown

A

biceps, lats (upper back)

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6
Q

Muscles worked in seated cable row

A

rhomboids (back), bicep

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7
Q

Muscles worked in overhead press

A

deloitds, tricep, chest

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8
Q

Muscles worked in barbell bent over row

A

rhomboids (back), bicep

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9
Q

Muscles worked in barbell lunge

A

Quads, Glutes

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10
Q

External cues deadlift

A

Brace your core like you’re getting punched,
Thrust with your hips

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11
Q

External cues front squat

A

Sitting on a box

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12
Q

External cues back squat

A

Sitting on a box

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13
Q

External cues bench press

A

Punch the ceiling

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14
Q

External cues seated row

A

Squeeze oranges between shoulder blades

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15
Q

External cues barbell bent over row

A

Hinge Your hips like you are closing a drawer, Squeeze oranges in between your shoulder blades

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16
Q

External cues overhead press

A

Punch the ceiling

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17
Q

External cues barbell lunge

A

When going down, have your front and back knees at 90 degrees (use mirror)

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18
Q

Internal cues deadlift

A

Hand placement, foot placement, straight back,

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19
Q

Internal cues front squat

A

Barbell sitting across your shoulders, Bend your knees, back straight, knees tracking with toes

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20
Q

Internal cues back squat

A

Barbell sitting on the squishy part of ur shoulders, Bend ur knees, back straight, knees tracking with toes

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21
Q

Internal cues bench press

A

Hand Placement, Foot Placement, slightly arched back, brace core

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22
Q

Internal cues lat pulldown

A

Hands placed outside shoulder width. Pull down to chest

23
Q

Internal cues seated row

A

Pull shoulders back till hands reach core

24
Q

Internal cues barbell bent over row

A
25
Q

Internal cues overhead press

A
26
Q

Internal cues barbell lunge

A

Bar on squishy part of shoulders, take a step out and kneel (but don’t let your knee hit the floor)

27
Q

Deadlift progressions

A

Sumo Deadlift, Single Leg Deadlift

28
Q

Front squat progressions

A

Zombie Squat

29
Q

Back squat progressions

A

Front Squat

30
Q

Bench press progressions

A

Close Grip bench press

31
Q

Lat pulldown progressions

A

Pull ups

32
Q

Seated row progressions

A

Bent over barbell row

33
Q

Barbell bent over row progressions

A

Pendlay row

34
Q

Overhead press progressions

A

Standing Barbell Shoulder Press (Military Press)

35
Q

Barbell lunge progressions

A

Bulgarian split squat

36
Q

Deadlift regressions

A

Trap Bar deadlift, Kettlebell Deadlift, Rack Pull

37
Q

Front squat regressions

A

Goblet squats

38
Q

Back squat regressions

A

Goblet Squats or Bodyweight squat

39
Q

Bench press regressions

A

Push Up

40
Q

Lat pulldown regressions

A

One Arm Lat pull downs

41
Q

Seated row regressions

A

Single arm dumbbell row

42
Q

Barbell bent over row regressions

A

Seated row

43
Q

Overhead press regressions

A

Smith Machine Barbell Shoulder Press

44
Q

Barbell lunge regressions

A

Dumbell lunge

45
Q

YMCA Test HR

A
  1. <80
  2. 80-89
  3. 90-99
  4. > 100
46
Q

kp for <80bpm

A

2.5

47
Q

kp for 80-89bpm

A

2

48
Q

kp for 90-99bpm

A

1.5

49
Q

kp for >100bpm

A

1

50
Q

What is an optimal bp range?

A

<120/<80

51
Q

What is a normal bp range?

A

120-129/80-84

52
Q

What is a high normal bp range?

A

130-139/85-89

53
Q

What is a stage 1 hypertension bp range?

A

140-159/90-99

54
Q

What is a stage 2 hypertension bp range?

A

160-179/100-109

Exercise Prescription (2 decks)

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