Learning Check 3 Flashcards
1
Q
Abdominal crunch
- Major muscles involved: _________ abdominis
- Spotting cues: None
A
- Rectus abdominis
2
Q
Lat Pull Down
- Major muscle(s) involved: __________
- Spotting cues: Grabbing bar for shorter clients
A
- Latissimus dorsi
3
Q
Barbell Bicep Curl
- Major muscle(s) involved: ________
- Spotting cues: none
A
Biceps brachii
4
Q
Seated Calf Raise
- Major muscles involved: __________, _________
- Spotting cues: N/A
A
Gastrocnemius, soleus
5
Q
Incline Dumbbell Bench Press
- Major Muscles involved: _________
- Spotting cues: keeping hands close to wrist
A
Pec major and minor
6
Q
Wrist curls
- Major muscles involved: ____________, __________
- Spotting cues: N/A
A
Flexor carpi radialis, ulnaris
7
Q
Forward Step Lunge
- Major muscles involved: __________, __________, __________
- Spotting cues: shadow the movement of the lifter and making sure they are keeping their balance
A
- Rectus femoris, vastus lateralis, vastus medialis
8
Q
Lateral raises
- Major muscles involved: __________
A
Deltoids
9
Q
What muscles does the triceps pushdown involve?
A
Triceps brachii
10
Q
Barbell Chest Press
- Major muscle(s) involved: Narrow- ________, Wide-________
- Spotting cues: alternate grip, hovering (squatting) over lifter and following the movement
A
- Narrow: Triceps
- Wide: Deltoid
11
Q
Back Squat
- Major Muscles involved: ___________ femoris, ____________, ____________
- Spotting cues: helps pick up bar, waddle to position, and follow the lift all the way down. When the lift is over, spotter(s) help put the bar back on the rack
A
- Rectus femoris, vastus medialis, vastus lateralis
12
Q
What exercises work the shoulders?
A
Seated barbell shoulder press, upright row, lateral shoulder raise
13
Q
What exercises work the forearms?
A
Wrist curl and extension
14
Q
What exercises work the chest?
A
Flat barbell bench press
Incline dumbbell bench press
Flat dumbbell fly (and incline variation)
15
Q
What exercises work the calves?
A
standing calf (heel) raise machine
Seated calf raise
