Free Weight Exercises

Question 1

What is a modification?

Answer 1

A method is which an exercise becomes easier to perform throughout it’s entire ROM w/o inc or dec the weight/load applied onto body.

Question 2

What is a progression?

Answer 2

A method in which an exercise becomes more difficult to perform throughout it’s entire ROM w/o inc or dec the weight/load applied onto body.

Question 3

What are the 3 modifications?

Answer 3

1- inc pts of contact
2- use machine version
3- use barbell

Question 4

What are the 3 progressions?

Answer 4

1- less pts of contact
2- unstable surfaces (i.e. Dyna discs, Bosu)
3- Alternating/1 limb at a time

Question 5

What are the pts of contact of Shoulder Press Pronated/Neutral?

Answer 5

1+2- feet on floor
3- buttocks on bench

Question 6

What is the ROM of Shoulder Press Pronated?

Answer 6

Kick weights up (protect shoulders)
Start: DB chin to ear height, arms to the side
Exhale: extend arms up
End: wrist aligned w/ elbows
Lift legs on the way down

Question 7

What are the joint actions of Shoulder Press Pronated?

Answer 7

1- Shoulder abduction
2- Elbow extension

Question 8

What are the muscles used for Shoulder Press Pronated/Neutral?

Answer 8

1- Deltoids
2- Triceps

Question 9

What is the spotting for Shoulder Press Pronated/Neutral?

Answer 9

Stand behind, spot at wrists

Question 10

What are some modifications and progressions of Shoulder Press Pronated/Neutral?

Answer 10

Modifications: more pts of contact, use shoulder press machine
Progressions: less pts of contact, unstable surfaces (Dyna discs), alternating

Question 11

What is the ROM of Shoulder Press Neutral?

Answer 11

Kick weights up
Start: DB chin to ear height, shoulder-width
Exhale: extend arms up
End: wrist aligned w/ shoulder

Question 12

What are the joint actions of Shoulder Press Neutral?

Answer 12

1- Shoulder flexion
2- Elbow extension

Question 13

What are the pts of contact for Lateral Raise?

Answer 13

1+2- Feet on floor

Question 14

What is the ROM of Lateral Raise?

Answer 14

Start: Humorous not touching torso
Exhale: Bring arms up
End: Humorous parallel to floor

Question 15

What are the joint actions for Lateral Raise?

Answer 15

1- Shoulder abduction

Question 16

What are the muscles for Lateral Raise?

Answer 16

1- Deltoids

Question 17

What is the spotting for Lateral Raise?

Answer 17

N/A (drop weights and walk fwd)

Question 18

What are some modifications and Progressions of Lateral Raise?

Answer 18

Modifications: Lateral raise machine, Sit on bench w/ back rest (more pts of contact)
Progressions: Alternate/1 arm at a time (maintain upright position)

Question 19

What are the points of contact for Arnold Press?

Answer 19

1+2- Feet on floor
3- Buttocks on bench

Question 20

What is the ROM of Arnold Press?

Answer 20

No pauses- 1 fluid motion
Kick weights up
Start: DB in front of body, shoulder height
Exhale: Open arms and then extend up
End: wrists aligned w/ shoulders

Question 21

What are the joint actions of Arnold Press?

Answer 21

1- Shoulder horizontal abduction
2- Shoulder abduction
3- Elbow extension

Question 22

What are the Muscles for Arnold Press?

Answer 22

1- Deltoid
2- Triceps

Question 23

What is the spotting for Arnold Press?

Answer 23

Stand behind, spot at wrists

Question 24

What are some modifications and progressions of Arnold Press?

Answer 24

Modifications: inc pts of contact
Progressions: dec pts of contact, Alternate

Question 25

What is a Bicep Curl called?

Answer 25

Standing 2 handed supinated DB curl

Question 26

What are the pts of contact of Bicep Curl?

Answer 26

1+2- Feet on floor

Question 27

What is the ROM of Bicep Curl?

Answer 27

Start: Elbows by side of body Exhale: Flex elbows End: Before elbows move fwd

Question 28

What are the joint actions of Bicep Curl?

Answer 28

1- Elbow flexion

Question 29

What are the muscles for Bicep Curl?

Answer 29

1- Biceps

Question 30

What is the spotting for Bicep Curl?

Answer 30

N/A (drop weights, move out of way)

Question 31

What are some modifications and progressions of Bicep Curl?

Answer 31

Modifications: barbell (less motion, less mistakes), inc pts of contact, Seated Bicep Curl machine Progressions: Unstable surface (Dyna discs), Alternating

Question 32

What are the pts of contact for Hammer Curl?

Answer 32

1+2- Feet on floor

Question 33

What is the ROM of Hammer Curl?

Answer 33

Start: Arms extended by side of body Exhale: Bend at elbows End: Before elbows move fwd

Question 34

What are the joint actions for Hammer Curl?

Answer 34

1- Elbow flexion

Question 35

What are the muscles for Hammer Curl?

Answer 35

1- Biceps 2- Brachioradialis

Question 36

What is the spotting for Hammer Curl?

Answer 36

N/A

Question 37

What are some modifications and progressions of Hammer Curl?

Answer 37

Modifications: Sit (in pts of contact) Progressions: Alternate

Question 38

What are the pts of contact for Triceps Overhead Extension?

Answer 38

1+2- Feet on floor 3- Buttocks on bench

Question 39

What is the ROM of Triceps Overhead Extension?

Answer 39

Place DB on dom leg Both hand at base of DB or dom hand holds shaft and non-dom holds base Kick DB all the way or kick DB to shoulder, then bring DB behind head Start: Elbows in, hands behind head Exhale: extend arms up End: Extend arms w/o locking

Question 40

What are the joint actions for Triceps Overhead Extension?

Answer 40

1- Elbow extension

Question 41

What are the muscles for Triceps Overhead Extension?

Answer 41

1- Triceps

Question 42

What is the spotting for Triceps Overhead Extension?

Answer 42

N/A

Question 43

What are some modifications and progressions of Triceps Overhead Extension?

Answer 43

Modifications: lay down (skull crusher, inc pts of contact) Progressions: stand up (dec pts of contact)

Question 44

What are the pts of contact for Triceps Kickback?

Answer 44

1- Foot on floor

Question 45

What is the correct limb position for Triceps Kickback?

Answer 45

Left hand on bench Right knee on bench Left foot on floor

Question 46

What is the ROM of Triceps Kickback?

Answer 46

Start: Humorous parallel to torso, elbow rly bent, hand close to chest Exhale: Elbow extension End: Full extension of arm w/o locking

Question 47

What are the joint actions of Triceps Kickback?

Answer 47

1- Elbow extension

Question 48

What are the muscles for Triceps Kickback?

Answer 48

1- Triceps

Question 49

What is the spotting for Triceps Kickback?

Answer 49

N/A

Question 50

What are the modifications and progressions for Triceps Kickback?

Answer 50

Modifications: Cable Triceps Pushdown machine Progressions: Standing (leaning fwd), Alternating, Unstable surface (Dyna disc under foot)

Question 51

What are the pts of contact for Flat Barbell Chest Press (Bench Press)?

Answer 51

1+2- Feet on floor 3- Buttocks on bench 4- Back on bench 5- Head on bench

Question 52

How should your client set up for a Flat Barbell Chest Press?

Answer 52

Eyes aligned w/ bar Closed pronated grip (hands shoulder-width) Lift bar and place @ lvl of chest

Question 53

What is the ROM of Flat Barbell Chest Press?

Answer 53

Start: 2-5cm above chest Exhale: extend arms up End: lvl of chest Rerack bar

Question 54

What are the joint actions of Flat Barbell Chest Press?

Answer 54

1- Shoulder Horizontal Adduction 2- Elbow extension

Question 55

What are the muscle groups for Flat Barbell Chest Press?

Answer 55

1- Pectoral group 2- Anterior Deltoids 3- Triceps

Question 56

How do you spot a Flat Barbell Chest Press?

Answer 56

Alternating grip Hold bar AFTER client holds bar Help with set up Struggle: grab bar and rack it

Question 57

What are the modifications and progressions of Flat Barbell Chest Press?

Answer 57

Modifications: Seated chest press machine Progressions: dumbbells

Question 58

What are the pts of contact for Flat Dumbbell Chest?

Answer 58

1+2- Feet on floor 3- Butt on bench 4- Back on bench 5- Head on bench

Question 59

What is the grip of Flat DB Chest Press?

Answer 59

Pronated

Question 60

What is the ROM of Flat DB Chest Press?

Answer 60

Start: 1-2 inches from chest Exhale: extend arms up End: Arms aligned w/ shoulder joint

Question 61

What are the joint actions of Flat DB Chest Press?

Answer 61

1- Shoulder horizontal adduction 2- Elbow extension

Question 62

What are the muscles for Flat DB Chest Press?

Answer 62

1- Pectoral group 2- Anterior Deltoids 3- Triceps

Question 63

What is the spotting for Flat DB Chest Press?

Answer 63

Squatted/crouched or on 1 knee At wrists

Question 64

What are the modifications and progressions of Flat DB Chest Press?

Answer 64

Modifications: Barbell, seated chest press machine Progressions: Exercise ball on back

Question 65

What are the pts of contact for DB Flys (Chest flys)?

Answer 65

1+2- Feet on floor 3- Butt 4- Back 5- Head

Question 66

What is the grip for DB Flys?

Answer 66

Neutral

Question 67

What is the ROM for DB Flys?

Answer 67

Kick DBs up Start: Open arms (1-2 inches above chest height) Exhale: bring arms together End: DB comes to shoulder lvl use legs to bring DBs down

Question 68

What are the joint actions for DB Flys?

Answer 68

1- Shoulder horizontal adduction

Question 69

What are the muscles for DB Flys?

Answer 69

1- Pectoral group 2- Anterior deltoids

Question 70

What is the spotting for DB Flys?

Answer 70

Squatted/crouched or on 1 knee At wrists

Question 71

What are the modifications/progressions of DB Flys?

Answer 71

Modifications: Pec Dec Fly machine Progressions: Alternating

Question 72

What are the pts of contact for Push Ups?