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EXCI 252 LAB > Free Weight Exercises > Flashcards

Free Weight Exercises Flashcards

1
Q

What is a modification?

A

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.

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2
Q

What is a progression?

A

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.

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3
Q

What are the 3 modifications?

A

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

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4
Q

What are the 3 progressions?

A

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

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5
Q

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

A

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

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6
Q

What is the ROM of Shoulder Press Pronated?

A

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

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7
Q

What are the joint actions of Shoulder Press Pronated?

A

1- Shoulder abduction
2- Elbow extension

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8
Q

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

A

1- Deltoids
2- Triceps

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9
Q

What is the spotting for Shoulder Press Pronated/Neutral?

A

Stand behind, spot at wrists

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10
Q

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

A

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

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11
Q

What is the ROM of Shoulder Press Neutral?

A

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

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12
Q

What are the joint actions of Shoulder Press Neutral?

A

1- Shoulder flexion
2- Elbow extension

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13
Q

What are the pts of contact for Lateral Raise?

A

1+2- Feet on floor

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14
Q

What is the ROM of Lateral Raise?

A

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

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15
Q

What are the joint actions for Lateral Raise?

A

1- Shoulder abduction

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16
Q

What are the muscles for Lateral Raise?

A

1- Deltoids

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17
Q

What is the spotting for Lateral Raise?

A

N/A (drop weights and walk fwd)

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18
Q

What are some modifications and Progressions of Lateral Raise?

A

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

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19
Q

What are the points of contact for Arnold Press?

A

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

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20
Q

What is the ROM of Arnold Press?

A

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

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21
Q

What are the joint actions of Arnold Press?

A

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

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22
Q

What are the Muscles for Arnold Press?

A

1- Deltoid
2- Triceps

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23
Q

What is the spotting for Arnold Press?

A

Stand behind, spot at wrists

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24
Q

What are some modifications and progressions of Arnold Press?

A

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

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25
Q

What is a Bicep Curl called?

A

Standing 2 handed supinated DB curl

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26
Q

What are the pts of contact of Bicep Curl?

A

1+2- Feet on floor

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27
Q

What is the ROM of Bicep Curl?

A

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

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28
Q

What are the joint actions of Bicep Curl?

A

1- Elbow flexion

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29
Q

What are the muscles for Bicep Curl?

A

1- Biceps

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30
Q

What is the spotting for Bicep Curl?

A

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

31
Q

What are some modifications and progressions of Bicep Curl?

A

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

32
Q

What are the pts of contact for Hammer Curl?

A

1+2- Feet on floor

33
Q

What is the ROM of Hammer Curl?

A

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

34
Q

What are the joint actions for Hammer Curl?

A

1- Elbow flexion

35
Q

What are the muscles for Hammer Curl?

A

1- Biceps
2- Brachioradialis

36
Q

What is the spotting for Hammer Curl?

A

N/A

37
Q

What are some modifications and progressions of Hammer Curl?

A

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

38
Q

What are the pts of contact for Triceps Overhead Extension?

A

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

39
Q

What is the ROM of Triceps Overhead Extension?

A

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

40
Q

What are the joint actions for Triceps Overhead Extension?

A

1- Elbow extension

41
Q

What are the muscles for Triceps Overhead Extension?

A

1- Triceps

42
Q

What is the spotting for Triceps Overhead Extension?

A

N/A

43
Q

What are some modifications and progressions of Triceps Overhead Extension?

A

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

44
Q

What are the pts of contact for Triceps Kickback?

A

1- Foot on floor

45
Q

What is the correct limb position for Triceps Kickback?

A

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

46
Q

What is the ROM of Triceps Kickback?

A

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

47
Q

What are the joint actions of Triceps Kickback?

A

1- Elbow extension

48
Q

What are the muscles for Triceps Kickback?

A

1- Triceps

49
Q

What is the spotting for Triceps Kickback?

A

N/A

50
Q

What are the modifications and progressions for Triceps Kickback?

A

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

51
Q

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

A

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

52
Q

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

A

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

53
Q

What is the ROM of Flat Barbell Chest Press?

A

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

54
Q

What are the joint actions of Flat Barbell Chest Press?

A

1- Shoulder Horizontal Adduction
2- Elbow extension

55
Q

What are the muscle groups for Flat Barbell Chest Press?

A

1- Pectoral group
2- Anterior Deltoids
3- Triceps

56
Q

How do you spot a Flat Barbell Chest Press?

A

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

57
Q

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

A

Modifications: Seated chest press machine
Progressions: dumbbells

58
Q

What are the pts of contact for Flat Dumbbell Chest?

A

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

59
Q

What is the grip of Flat DB Chest Press?

A

Pronated

60
Q

What is the ROM of Flat DB Chest Press?

A

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

61
Q

What are the joint actions of Flat DB Chest Press?

A

1- Shoulder horizontal adduction
2- Elbow extension

62
Q

What are the muscles for Flat DB Chest Press?

A

1- Pectoral group
2- Anterior Deltoids
3- Triceps

63
Q

What is the spotting for Flat DB Chest Press?

A

Squatted/crouched or on 1 knee
At wrists

64
Q

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

A

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

65
Q

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

A

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

66
Q

What is the grip for DB Flys?

A

Neutral

67
Q

What is the ROM for DB Flys?

A

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

68
Q

What are the joint actions for DB Flys?

A

1- Shoulder horizontal adduction

69
Q

What are the muscles for DB Flys?

A

1- Pectoral group
2- Anterior deltoids

70
Q

What is the spotting for DB Flys?

A

Squatted/crouched or on 1 knee
At wrists

71
Q

What are the modifications/progressions of DB Flys?

A

Modifications: Pec Dec Fly machine
Progressions: Alternating

72
Q

What are the pts of contact for Push Ups?

A
73
Q
A

EXCI 252 LAB (2 decks)

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