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ESS 381 > Instructional Competency Test > Flashcards

Instructional Competency Test Flashcards

1
Q

Curl-up

A

Rectus Abdominis

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2
Q

Abdominal Crunch

A

Rectus Abdominis

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3
Q

Abdominal Crunch (machine)

A

Rectus Abdominis

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4
Q

Bent-over row

A

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

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5
Q

One Arm dumbbell row

A

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

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6
Q

Lat pulldown (machine)

A

latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

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7
Q

Seated row (machine)

A

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

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8
Q

low pulley seated row

A

latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

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9
Q

barbell biceps curl

A

biceps barchii, brachialis, brachioradialis

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10
Q

hammer curl

A

biceps barchii, brachialis, brachioradialis

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11
Q

standing calf (heel) raise (machine)

A

gastrocnemius, soleus

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12
Q

seated calf (heel) raise (machine)

A

soleus, gastrocnemius

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13
Q

flat barbell bench press

A

pectoralis major, anterior deltoids, triceps brachii

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14
Q

incline dumbbell bench press

A

pectoralis major, anterior deltoids, triceps brachii

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15
Q

flat dumbbell fly

A

pectoralis major, anterior deltoids

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16
Q

vertical chest press

A

pectoralis major, anterior deltoids, triceps brachii

17
Q

Pec deck (machine)

A

pectoralis major, anterior deltoids, triceps brachii

18
Q

wrist curl

A

flexor carpi ulnaris, flexor carpi radialis, palmaris

19
Q

wrist extension

A

extensor carpi ulnaris, extensor carpi radialis brevis (and longus)

20
Q

hip sled machine

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

21
Q

back squat

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

22
Q

front squat

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

23
Q

forward step lunge

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

24
Q

step-up

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

25
Q

good morning

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

26
Q

deadlift

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

27
Q

stiff-leg deadlift

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

28
Q

rdl

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

29
Q

leg (knee) extension (machine)

A

vastus lateralis, vastus intermedius, vastus medials, rectus femoris

30
Q

seated leg (knee) curl (machine)

A

semimembranosus, semitendinosus, biceps femoris

31
Q

shoulder press (machine)

A

anterior and medial deltoids, triceps brachii

32
Q

seated barbell shoulder press

A

anterior and medial deltoids, triceps brachii

33
Q

upright row

A

deltoids, upper trapezius

34
Q

lateral shoulder raise

A

deltoids

35
Q

lying barbell triceps extension

A

triceps brachii

36
Q

triceps push down

A

triceps brachii

37
Q

overhead squat

A

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

ESS 381 (1 decks)

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