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Weight Training > Final > Flashcards

Final Flashcards

1
Q

Hypertrophy

A

Muscle growth

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2
Q

Isotonic

A

Free weights

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3
Q

Max

A

The amount you can handle at a time

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4
Q

Super set

A

2 or more exercises

Ex: Shoulder circuit

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5
Q

Concentric

A

Push phase

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6
Q

Eccentric

A

Recovery phase

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7
Q

Circuit workout

A

1 lift for each body part

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8
Q

Antagonistic

A

Muscle opposite side

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9
Q

3 building blocks

A

Lift. Maintain. Recovery

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10
Q

Overtraining

A

Need to rotate exercises

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11
Q

Flexibility

A

Ability to move

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12
Q

Tendon

A

Attach bone to muscle

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13
Q

Ligament

A

Attach bone to bone

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14
Q

Overload principle

A

Working muscle or group harder than normal

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15
Q

Overload principle

3 components

A

Work specific muscle. Nutrition. Rest

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16
Q

Progression principle

A

Increase sets/weights at slow pace

17
Q

Lift/spot squat

A

Head/eyes up. Back flat. Feet apart. 90°. On heels. Stand behind.

18
Q

Lift/spot bench press

A

Hands apart. Person behind. Bring arms down to chest.

19
Q

Chest exercises

A

Bench press. Incline flies. Push ups.

20
Q

Shoulder exercises

A

Shoulder circuit. Shrugs. DB swim

21
Q

Lat/back exercises

A

Lat pulls. Lawn mower. Seated row

22
Q

Abdominal exercises

A

Planks. Mason twist. Crunches

23
Q

Hamstring exercises

A

RDLS. Power clean

24
Q

Quadriceps exercises

A

Step ups?

25
Q

Bicep exercises

A

Alt DB. preacher curl

26
Q

Triceps exercises

A

Skull crusher. Bench dips. Kickbacks. Triceps extension

27
Q

Periodization

A

Changing of sets. Reps. Exercises and angles in time frames

28
Q

Calories in 1 lb of fat

A

3,500 cals

29
Q

Does muscle turn to fat

A

No. Muscle gets smaller

30
Q

Effect of flexibility

A

Has bearing on strength

31
Q

Slow twitch

A

Red: endurance

32
Q

Fast twitch

A

White: power burst. Sprint

33
Q

Plus set

A

Using spotter to get 2-3 more reps

34
Q

Fitness

A

Higher reps,lower weight

35
Q

Strength

A

Lower reps. Higher weight

Weight Training (1 decks)

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