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EXCI 252 > FREE WEIGHT EXERCISES > Flashcards

FREE WEIGHT EXERCISES Flashcards

1
Q

shoulder press pronated points of contact

A

3p.
2feet, butt

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2
Q

shoulder press pronated joint action

A

shoulder abduction
elbow extension

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3
Q

shoulder press pronated muscles

A

deltoids, triceps

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4
Q

shoulder press pronated progression

A

stand up

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5
Q

shoulder press pronated modification

A

adding points of contact (back pad)

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6
Q

shoulder press pronated start

A

kick weight up, chin to ear height

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7
Q

shoulder press pronated end

A

extend up without locking, wrist aligned with shoulder

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8
Q

shoulder press pronated spotting

A

spotting at the wrist (SAFEST)

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9
Q

shoulder press neutral progression

A

one arm at a hand

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10
Q

shoulder press pronated modification

A

barbel substitution

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11
Q

lateral raise spotting

A

none

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12
Q

lateral raise points of contact

A

2p. 2 feet

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13
Q

lateral raise muscle

A

deltoid

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14
Q

lateral raise start

A

humerus not touching torso

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15
Q

lateral raise end

A

upper arm parallel to floor (exhale)

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16
Q

lateral raise prog

A

add instability

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17
Q

lateral raise modification

A

use machine (because arm can only go in one direction)

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18
Q

Arnold press points of contact

A

3p. butt, 2feet

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19
Q

Arnold press start

A

kick weights up at shoulder in front of body

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20
Q

Arnold press end

A

full extension without locking joint (breathe)

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21
Q

Arnold press muscle

A

deltoid

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22
Q

Arnold press joint action

A

shoulder horizontal abduction
shoulder adduction
elbow extension

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23
Q

Arnold press spotting

A

at wrists

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24
Q

Arnold press modification

A

back pad - points of contact

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25
Q

Arnold press progression

A

alternate arms

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26
Q

Bicep curl muscles

A

biceps

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26
Q

Bicep curl points of contact

A

2p. 2feet

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27
Q

Bicep curl modification

A

barbell

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28
Q

Bicep curl progression

A

unstable surface

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29
Q

bicep curl (other name)

A

standing two handed supinated dumbbell curl

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30
Q

bicep curl start

A

humerus parallel to torso

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31
Q

bicep curl end

A

weights below ears (exhale)

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32
Q

bicep curl joint action

A

elbow flexion

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33
Q

hammer curl modification

A

barbell

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34
Q

hammer curl progression

A

unstable surface

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35
Q

hammer curl mod 2

A

use machine

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36
Q

hammer curl progression 2

A

alternating

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37
Q

hammer curl muscles

A

biceps
brachioradialis

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38
Q

hammer curl points of contact

39
Q

hammer curl start

A

humerus parallel to torso

40
Q

hammer curl end

A

stop before elbow goes forward (exhale)

41
Q

hammer curl joint action

A

elbow flexion

42
Q

Triceps Overhead Extensions muscles

43
Q

Triceps Overhead Extensions modification

A

increase points of contact (skull crusher)

44
Q

Triceps Overhead Extensions progression

A

alternating

45
Q

Triceps Overhead Extensions joint action

A

elbow extension

46
Q

Triceps Overhead Extensions safety

A

kick dumbbell over head or on shoulder

47
Q

Triceps Overhead Extensions start

A

elbow flexed behind the head

48
Q

triceps kickback positioning

A

weight on side where leg is on the bench

49
Q

Triceps kickbacks joint action

A

elbow extension

50
Q

Triceps kickbacks points of contact

51
Q

Triceps kickbacks muscles

52
Q

Triceps kickbacks modification

A

tricep pushdown

53
Q

Triceps kickbacks progression

A

2 at same time
or/and
alternating
or/and
unstable positioning

54
Q

flat barbell chest press (bench press) spotting

A

1, 2, 3 go?

55
Q

flat barbell chest press (bench press) modification

A

seated chest press progression

56
Q

flat barbell chest press (bench press) positioning

A

shoulder width grip
if feet up no arching back

57
Q

flat barbell chest press (bench press) muscles

A

pectorals
anterior deltoids
triceps

58
Q

flat barbell chest press (bench press) joint action

A

shoulder adduction

59
Q

flat barbell chest press (bench press) start

A

1-2 inch from chest

60
Q

flat barbell chest press (bench press) end

A

full extension

61
Q

Flat Dumbell Chest Press progression

62
Q

Flat Dumbell Chest Press spotting

63
Q

Flat Dumbell Chest Press finished position

A

aligned with shoulders

64
Q

dumbbell flys (chest fly) points of contact

65
Q

dumbbell flys (chest fly) start

A

2-5 inch above chest

66
Q

dumbbell flys (chest fly) end

A

extension without locking joint

67
Q

dumbbell flys (chest fly) muscles

A

pectorals
anterior deltoid

68
Q

dumbbell flys (chest fly) modification

A

pec fly machine

69
Q

dumbbell flys (chest fly) progression

A

alternate
and/or
swiss ball

70
Q

Push Up start

A

on ground
hand shoulder height/dorsi flex

71
Q

Push Up joint action

A

shoulder adduction
shoulder extension

72
Q

Push Up modification

A

on wall as support

73
Q

Push Up progression

74
Q

Bent Over Row Pronated muscles

A

rhomboid
teres major
latissimus dorsi
bicep
posterior deltoids

75
Q

Bent Over Row Pronated modification

76
Q

Bent Over Row Pronated progression

A

alternate
and/or
bosu ball

77
Q

Bent Over Row Pronated joint action

A

shoulder horizontal abduction

78
Q

Bent Over Row Pronated end

A

bar up between umbilicus and sternum

79
Q

Bent over row neutral difference from pronated

A

Joint actions

80
Q

Bent over row neutral joint actions

A

shoulder extensions
elbow flexion

81
Q

Bent over row supinated differences

A

joint action

82
Q

Bent over row neutral joint action

A

shoulder extension
elbow flexion

83
Q

Squat points of contact

84
Q

Squat muscles

A

quad, hamstrings, glutes

85
Q

Squat joint action

A

hip extension, knee extension

86
Q

Squat modification

A

hand on wall

87
Q

Squat progression

88
Q

Squat positioning

A

shoulder width apart
arms hips or chest never in front

89
Q

Squat end

A

thigh lower than para o floor, back flat eyes up

90
Q

Lung (split squat) progression

A

unstable on back foot

91
Q

Deadlift points of contact

92
Q

Deadlift joint action

A

hip and knee extension same time

93
Q

Deadlift positioning

A

no round back
eyes forward (up)
alternating grip

94
Q

Deadlift barbell position

A

2-3 inch away from skin

EXCI 252 (5 decks)

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