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S&C Exam 2 > EXERCISES > Flashcards

EXERCISES Flashcards

1
Q

back squat primary muscles

A

-quadriceps
-gluteus maximus
-erector spinae
-hamstrings (biceps femoris, semitendinosus, semimembranosus)

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2
Q

back squat:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body squat pattern
-push
-multi-joint
-core
-closed chain

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3
Q

back squat common errors + corrections

A

-knee valgus (knees in)
[emphasize driving knees out; if problem persists reduce the load
-heels raising]
[emphasize keeping heels flat, use gradual heel lift; if problem persists reduce the load]
chest dropping
[emphasize keeping chest up with elbows tight underneath bar, bring hands closer together on the bar; keep eyes focused forward]

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4
Q

back squat FMS

A

shoulder mobility, ankle mobility, inline lunge, deep squat

-be cautious of ASLR, rotary stability, + trunk stability push up

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5
Q

standard deadlift primary muscles

A

-gluteus maximus
-hamstrings (biceps femoris, semitendinosus, semimembranosus)

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6
Q

standard deadlift:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body hip hinge
-pull
-multi-joint
-core
-closed chain

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7
Q

standard deadlift common errors + corrections

A

-rounding the back
[brace the core, improve hip mobility]
-foot positioning
[should be shoulder width apart with toes pointing slightly outward]
-wrong hip positioning
[hips should be lower than shoulders]

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8
Q

standard deadlift FMS

A

ASLR

-be cautious of trunk stability push up

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9
Q

flat barbell bench press primary muscles

A

-pectoralis major
-anterior deltoid
-serratus anterior
-pectoralis minor
-triceps brachii

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10
Q

flat barbell bench press:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body push
-push
-multi-joint
-core
-open chain

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11
Q

flat barbell bench press common errors + corrections

A

-failure to maintain 5 points of contact
[make sure to reiterate before every set the 5 points]
-ellowing elbows to flair out
[emphasize keeping scapula retracted + elbows pulled in roughly 45 degrees]
-bouncing barbell off chest
[emphasize eccentric control; if athlete continues, decrease weight]

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12
Q

flat barbell bench press FMS

A

none
-be cautious of shoulder mobility + trunk stability push up

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13
Q

front squat primary muscles

A

-gluteus maximus
-hamstrings (biceps femoris, semitendinosus, semimembranosus)
-quadriceps

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14
Q

front squat:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body squat pattern
-push
-multi-joint
-core
-closed chain

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15
Q

front squat common errors + corrections

A

-unable to keep a neutral spine
[emphasize core bracing before exercise]
-not hitting depth
[lower the weight to see if depth improves]
-valgus collapse

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16
Q

front squat FMS

A

ankle mobility, inline lunge, deep squat
-be cautious of ASLR, rotary stability, + trunk stability push up

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17
Q

forward lunge primary muscles

A

-gluteus maximus
-hamstrings
-quadriceps
-iliopsoas (of trailing leg)
-soleus (of lead leg)
-gastrocnemius (of lead leg)

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18
Q

forward lunge common errors + corrections

A

-too hard + fast on knees
[tell athlete to slow down]
-shooting the hips backwards at bottom of the lunge
[make the length of the lunge shorter]
-leaning back with the weight
[have the athlete lean slightly forward]
-opening the hips/external rotation during the movement
[start with proper alignment]

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18
Q

forward lunge:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body split stance pattern
-push
-multi-joint
-core
-closed chain

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19
Q

forward lunge FMS

A

ankle mobility + inline lunge
-be cautious of ASLR, rotary stability, + trunk stability push up

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19
Q

machine leg press primary muscles

A

-gluteus maximus
-hamstrings
-quadriceps

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20
Q

machine leg press:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body push
-push
-multi-joint
-core
-open chain

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21
Q

machine leg press common errors + corrections

A

-valgus collapse
[make sure hip abductors are being engaged]
-heels hanging off the platform
[move the feet so that they are shoulder width apart + fully in contact with platform]
-lowering the platform too low

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22
Q

machine leg press FMS

A

none

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23
Q

leg/knee extension machine primary muscles

A

quadriceps

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24
Q

leg/knee extension machine:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body push, leg extension
-push
-single joint
-assistance
-open chain

25
Q

leg/knee extension machine common errors + corrections

A

-not keeping full contact with the machine
-not going full ROM
-not lining joint up with angle of rotation of the machine

26
Q

leg/knee extension machine FMS

A

none

27
Q

lying leg/knee curl machine primary muscles

A

hamstrings (semitendinosus, semimembranosus, biceps femoris)

28
Q

lying leg/knee curl machine:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body pull, leg flexion
pull
-single joint
-assistance
-open chain

29
Q

lying leg/knee curl machine common errors + corrections

A

-not keeping full contact with the machine
-not going full ROM
-not lining joint up with angle of rotation of the machine

30
Q

lying leg/knee curl machine FMS

A

none

31
Q

shoulder press barbell primary muscles

A

-anterior + medial deltoids
-trapezius
-triceps brachii

32
Q

shoulder press barbell:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body vertical push
-push
-multi-joint
-core
-open chain

33
Q

shoulder press barbell common errors + corrections

A

-incorrect grip width
-elbows flaring out
-lower back arch
-not moving the bar in a completely vertical path

34
Q

shoulder press barbell FMS

A

none
-be cautious of shoulder mobility + trunk stability push up

35
Q

lat pulldown primary muscles

A

-latissimus dorsi
-teres major
-rhomboid
-posterior deltoid

36
Q

lat pulldown:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body vertical pull
-pull
-multi-joint
-core
-open chain

37
Q

lat pulldown common errors + corrections

A

-using momentum
-arching back
-grip width
-pushing bar forward with arms
-taking bar behind head

38
Q

lat pulldown FMS

A

none
-be cautious of shoulder mobility + trunk stability push up

39
Q

bent over row barbell primary muscles

A

-latissimus dorsi
-teres major
-rhomboid
-posterior deltoid

40
Q

bent over row barbell:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body horizontal pull
-pull
-multi-joint
-core
-open chain

41
Q

bent over row barbell common errors + corrections

A

-excessive knee bend
-no knee bend
-rounding the back
-changing hip angle during lift

42
Q

bent over row barbell FMS

A

trunk stability push up
-be cautious of shoulder mobility

43
Q

lying triceps extension primary muscles

A

triceps brachii

44
Q

lying triceps extension:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body push, arm extension
-push
-single joint
-assistance
-open chian

45
Q

lying triceps extension common errors + corrections

A

-not having 5 points of contact
-moving at shoulder

46
Q

lying triceps extension FMS

A

shoulder mobility

47
Q

arm/biceps curl primary muscles

A

-brachialis
-biceps brachii
-brachioradialis

48
Q

arm/biceps curl:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body pull, arm flexion
-pull
-single joint
-assistance
-open chain

49
Q

arm/biceps curl common errors + corrections

A

-using momentum
-not controlling the eccentric
-cutting the ROM short
-moving shoulder positioning throughout the exercise

50
Q

arm/biceps curl FMS

A

none

51
Q

dumbbell lateral raises primary muscles

A

-deltoids
-trapezius

52
Q

dumbbell lateral raises:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body, shoulder abduction
-pull
-single joint
-assistance
-open chain

53
Q

dumbbell lateral raises common errors + corrections

A

-using momentum
-keeping the hands higher than elbows
-dropping the head forward

54
Q

dumbbell lateral raises FMS

A

none
-be cautious of shoulder mobility

55
Q

low pulley seated row primary muscles

A

-latissimus dorsi
-teres major
-rhomboid
-posterior deltoid

56
Q

low pulley seated row:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

A

-upper body pull, horizontal
-pull
-multi-joint
-core
-open chain

57
Q

low pulley seated row common errors + corrections

A

-shrugging the shoulders
-rounding the back
-using momentum
-outward elbows
-drifting the head
-arching the lower back

58
Q

low pulley seated row FMS

A

none
-be cautious of shoulder mobility + trunk stability push up

59
Q

machine standing calf/heel raise primary muscles

A

-soleus
-gastrocnemius

60
Q

machine standing calf/heel raise:
-movement pattern
-single/multi-joint
-core/assistance
-open/closed chain

A

-lower body, plantarflexion
-single joint
-assistance
-open chain

61
Q

machine standing calf/heel raise common errors + corrections

A

-using momentum
-not pushing through the balls of the feet
-not controlling the eccentric

62
Q

machine standing calf/heel raise FMS

A

none

S&C Exam 2 (15 decks)

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