Exercise Teaching Points (Lifts) Flashcards

Question

PRESS UPS 1) isolated/compound? teaching points?

Answer 1

1) compound In a prone position with the hands flat on the floor, at shoulder width. Brace abs, lower chest to within an inch of the floor. Push back up, extending arms but not locking elbows.

Answer 2

1) compound Grab a BB with overhand/underhand grip, hands slightly wider than shoulder-width apart, chest should be almost parallel to the floor. With knees slightly bent, hamstrings, glutes, core and lats all engaged, row the weight upwards into the lower part of your chest. Return under control to the start position.

Answer 3

1) compound With chest flat against support pad and torso upright, grasp handles with a pronated/neutral/supinated grip. Keep your shoulders down and back, pull the handles in and towards your midriff while keeping elbows in line with your wrists. Return to starting position while keeping traps engaged and upright torso.

Answer 4

1) compound Place one hand and knee of same side on a bench with the upper body parallel to floor and head neutral. While holding dumbbell with neutral grip, row up towards hip by contracting the latissimus dorsi and keeping the elbow tucked into ribcage. Return to starting position under control while avoiding any rotation of the torso.

Answer 5

1) compound Grasp the bar with overhand grip at shoulder level and lower yourself so that you are hanging underneath it with feet extended out. with your core braced and your spine neutral, pull yourself up so that your chest touches the bar. Lower to full extension under control and repeat.

Answer 6

1) compound With feet flat against support plates or firmly on floor and torso upright, grasp the bar with an S/N/P grip. Keep elbows tucked, lean back slightly, pull the elbows in and towards hips while keeping wrists straight. Return to starting position while keeping traps engaged.

Answer 7

1) isolated Adjust seat height so wrists and elbows align with shoulder height when gripping vertical handles neutrally. With shoulder blades down and back, arms at shoulder height, and elbows slightly bent, extend arms horizontally to form a T-shape. Return to the start, keeping traps engaged and torso upright.

Answer 8

1) isolated Stand with feet shoulder-width apart, knees slightly bent. Cross arms in front of you, holding the left handle with your right hand and the right handle with your left hand. With arms extended at shoulder height and elbows slightly bent, move arms outward to form a T-shape, keeping shoulder blades down and back. Return to the start, maintaining an upright posture and engaged traps.

Answer 9

1) isolated Stand shoulder-width apart, knees slightly bent, and hinge forward 90° at the hips. Cross arms, holding the left handle with your right hand and the right handle with your left hand. With elbows slightly bent and arms at shoulder height, extend outward to form a T-shape, keeping shoulder blades down and back. Return to the start, maintaining an engaged core and traps.

Answer 10

1) isolated Lie prone on a bench angled at 30-45°, holding dumbbells with a neutral grip and arms slightly bent. With shoulder blades down and back, extend arms outward at shoulder height to form a T-shape. Return to the start, keeping traps engaged and controlled posture.

Answer 11

1) isolated Lie supine on a bench, holding a dumbbell with both hands extended above. Lower it behind your head with elbows slightly bent, avoiding low back arching. Return to the start by engaging the lats and keeping elbows stable.

Answer 12

1) compound Seated with feet flat and knees under the support pad, grasp the bar with an overhand grip. Keep your chest up, lean back slightly, and pull elbows down toward your hips with straight wrists. Bring the bar to your upper chest, then return to the start under control.

Answer 13

1) compound Grasp the bar with an under/overhand, narrow/wide grip. Hang with straight arms, shoulders down and back, and chest lifted. Pull your chin to the bar, then lower fully back to the start.

Answer 14

1) compound Set the counterweight, mount the machine, and grasp the bar with an overhand grip. Keep chest and hips lifted, avoiding sitting on your heels. Pull up until your chin is level with your hands, then lower fully back down.

Answer 15

1) isolated Grasp the bar/rope with an overhand grip, elbows tucked, abs braced, chest up, and shoulders back. Press straight down, moving only at the shoulders, keeping arms straight and wrists aligned. Return to the start under control.

Answer 16

1) compound Lie flat on the floor with your lower back pressed down, hands behind your head, and knees at a 90-degree angle. Straighten your right leg to a 45-degree angle while twisting your torso to the left, bringing your right elbow toward your left knee. Switch sides to complete one rep.

Answer 17

1) isolated Lie prone on the floor with legs straight and feet flat. Raise your feet to increase range of motion. Place hands behind your back, overhead, or at the temples. Lift your upper body until your chest clears the floor, avoiding lower back hyperextension.

Answer 18

1) compound Lie supine with hands on your temples, chest, or thighs, keeping the core engaged and lower back flat. Curl up to about 30 degrees of spinal flexion, with legs bent and feet flat. Maintain neutral head alignment throughout.

Answer 19

1) compound Sit with feet under pads or on the floor, grasp handles, arms bent at 90 degrees, and chest resting on the pad. Engage your abs and crunch your upper torso. Return to the starting position under control, keeping your head neutral.

Answer 20

1) isolated Sit in the machine with feet on or behind the footrest, back pad on your upper back, and torso slightly forward. Keep knees above ankles, back straight, abs engaged, and arms crossed. Lean back against resistance, maintaining a neutral spine and avoiding lumbar hyperextension.

Answer 21

1) compound step back into a split stance with the back heel raised. Lower both knees until the back knee nearly touches the floor, then push back up through the front heel. Complete reps on one leg, then switch to the other.

Answer 22

1) isolated Start on hands and knees with one leg bent at 90 degrees and the other knee below your hip. Lift the extended leg by squeezing the glutes, avoiding back hyperextension. Lower the leg under control, completing reps on one leg before switching to the other.

Answer 23

1) isolated With feet flat on the footplate and legs straight, lower yourself slowly until you can no longer control the descent. Allow yourself to fall and catch yourself with your arms on the handles. Push off slightly with your arms, then use your hamstrings to pull yourself back to the starting position.

Answer 24

1) isolated With feet flat on the footplate, roller on calves, legs straight, hips extended, and torso pressed into the pad, hold the grips. Lift your legs by contracting the glutes and hamstrings until they're level with your upper body. Lower the legs together in a controlled manner to start again.

Answer 25

1) isolated Lie face up with knees bent, feet flat, and arms by your sides or overhead. Lift your hips by squeezing your glutes until your knees, hips, and shoulders form a straight line. Avoid hyperextending your back, and lower under control while keeping glutes engaged.

Answer 26

1) isolated Lie face up with your back on the pad, knees bent, feet flat, and arms in a T shape. Lift your hips by squeezing your glutes until your knees, hips, and shoulders form a straight line. Avoid back hyperextension, and lower under control while keeping glutes engaged.

Answer 27

1) isolated Lie face up on the bench with knees bent, feet flat, and arms out to the side. Lift your hips by squeezing the glutes until your knees, hips, and shoulders form a straight line. Avoid hyperextending your back, and lower under control while keeping glutes engaged.

Answer 28

1) compound Set feet shoulder-width apart, toes slightly turned out, with core braced and eyes forward. Fold arms or hold them straight at shoulder height. Bend knees and lower hips, keeping heels flat. After a brief pause at the bottom, push strongly back up to the starting position.

Answer 29

1) compound Grip the bar with an overhand or mixed grip, keeping elbows tucked and lats engaged. Brace the core and bend knees, sitting hips back to engage the hamstrings, with weight on heels and a neutral spine. Stand up by extending knees and hips simultaneously, maintaining a neutral spine without rounding the back.

Answer 30

1) compound Step forward into a split stance with the back heel raised. Lower both knees until the back knee nearly touches the floor, then push back up through the front heel. Complete reps on one leg, then switch to the other.

Answer 31

1) compound Sit at a 45-degree angle with feet shoulder-width apart, toes slightly turned out, core braced, and eyes forward. Push through the soles and mid foot to extend legs fully without locking the knees. Lower under control, avoiding rounding the lower back at the bottom.

Answer 32

1) isolated Adjust the back pad to align knees with the lever arm pivot and position the roller just behind the ankles. Flex the knees to bring the roller under the body, keeping hips on the pad. Return to the starting position under control, ensuring knees do not hyperextend.

Answer 33

1) isolated Lie prone with knees aligned to the lever arm pivot and the roller behind the ankles. Flex the knees to raise the roller towards the upper body, keeping hips on the pad. Return to the starting position under control, ensuring knees do not hyperextend.

Answer 34

1) isolated Adjust the back support to align knees with the lever arm pivot and position the roller just above the ankles. Extend legs fully without hip extension, then return to the starting position under control, ensuring the weights don’t touch between repetitions.

Answer 35

1) compound Lie face up with knees bent, feet flat, and arms by your sides. Lift your hips by squeezing the glutes until your body forms a straight line, then abduct the knees by pushing them outward. Avoid back hyperextension, and lower under control while keeping glutes engaged.

Answer 36

1) isolated Stand with the roller positioned on the lateral aspect of your mid thigh, grip the handles, and maintain an upright torso. Push the leg pressed against the roller outward as far as comfortable. Return to the start without letting the weights touch, keeping a neutral spine. The machine can be used for abduction, adduction, extension, and flexion.

Answer 37

1) isolated Stand with the cable pulley aligned with your ankles and strap the cable to the ankle furthest from the cable. Grip the handles, maintain an upright torso, and pull the leg outward (abduction) as far as comfortable. Return to the starting position without letting the weights touch, keeping a neutral spine.

Answer 38

1) isolated Stand with the cable pulley aligned with your ankles and strap the cable to the ankle closest to the cable. Grip the handles, maintain an upright torso, and pull the leg inward (adduction) across the body as far as comfortable. Return to the starting position without letting the weights touch, keeping a neutral spine.

Answer 39

1) isolated Place feet on the footplates and knees against the pads. Push legs outward as far as comfortable, then return to the starting position without letting the weights touch, maintaining an upright torso and neutral spine.

Answer 40

1) isolated Place feet on the footplates and knees against the pads. Start with legs as wide as flexibility allows, then bring them together. Return to the starting position under control, keeping an upright torso and neutral spine.

Answer 41

1) compound Position feet about 6 inches wider than shoulder-width, toes angled at 45 degrees. Brace your core, look forward, and lower by bending knees and dropping hips, keeping heels flat and knees tracking with toes. Pause briefly at the bottom, then push back to the start.

Answer 42

1) isolated Sit at a 45-degree angle with a slight bend in your knees and the balls of your feet on the footplate. Point toes forward, raise your heels to contract your calves, then lower back to the starting position under control.

Answer 43

1) compound Seated with a barbell on your knees and an overhand grip, point toes forward. Raise your heels to contract your calves, then lower back to the starting position under control.

Answer 44

1) isolated Stand upright, holding a support, with the balls of your feet on a step, plate, or the floor, and heels against a bench or wall. Point toes forward, raise your heels to contract your calves, then lower back to the starting position under control.

Answer 45

1) isolated Bend 90 degrees at the hips, holding a support, with the balls of your feet on a step or plate and heels on the floor. Point toes forward, raise your heels to contract your calves, then lower back under control.