Exam 3

Question 1

what muscles do pulling movements work

Answer 1

latissimus dorsi, rhomboids, trapezius

Question 2

uniqueness of rhomboids

Answer 2

they attach horizontally through scapula, they are exclusively used for scapular retraction. it is common to have weak rhomboids

Question 3

rhomboid isolation exercises

Answer 3

scapular squeezes and pulls apart

Question 4

Dumbbell row cues

Answer 4

hand under shoulder, good cervical alignment, leading with elbow, squeezing and retracting shoulder blade.

Question 5

dumbbell row common mistakes

Answer 5

changing positions, not maintaining posture, pulling too high with too little muscle connection, flexed spine and making bicep curl

Question 6

dumbbell row regression

Answer 6

starting with supported: band instead of dumbbell, laying on incline bench

Question 7

progression of dumbbell row

Answer 7

unsupported

Question 8

lat pulldown cues

Answer 8

feet flat on ground, pads on thighs, grip on bar overhead lean back slightly, arms just outside shoulders, leading with elbows, squeezing blades back and down.

Question 9

lat pulldown common mistakes

Answer 9

misplaced hands, swinging from back, not maintaining positions, arching back, no mind muscle connection; just pulling

Question 10

seated row machine cues

Answer 10

pad on chest, slightly leaning forward, start arms fully extended, arms parallel to ground when pulling

Question 11

machine seated row common mistakes

Answer 11

leaning back, dropping chest on lean forward

Question 12

seated row cable cues

Answer 12

pushing on foot rest, chest is not supported

Question 13

seated row cable common mistakes

Answer 13

same as machine row

Question 14

why do we not recommend sit ups at all?

Answer 14

after a certain point you need to recruit other muscle groups, and puts excessive force of spine

Question 15

anti-rotaionav movements

Answer 15

TVA, internal and external obliques