Lecture 2

Question 1

what are the types of machines

Answer 1

variable resistance machines, fixed resistance machines, isokinetic equipment

Question 2

How does the load change during use of machines

Answer 2

There is more load placed on the stronger points in the joint and less weight placed on weaker points in the joint

Question 3

Pros of using machines

Answer 3

back support, no need for spotter, quick and easy to use, hard to mess up on

Question 4

cons of using machines

Answer 4

limited availability, not made for all body types, limited ROM, limited amount of weight, expensive

Question 5

what is fixed resistance equipment?

Answer 5

Pre-set pully design (seated row machine)

Question 6

what are variable resistance equipment?

Answer 6

• kidney shaped wheel or cam
• distance between pivot point and weight changes

Question 7

what is isokinetic equipment?

Answer 7

used for injury rehabilitation, and maintains the same speed throughout the exercise

Question 8

Free weights

Answer 8

constant resistance or non-restrictive effect on joint movement

Question 9

Pros of free weights

Answer 9

less expensive requires less room, can take joint through full ROM, more like real life movements, more sport specific

Question 10

cons of free weights

Answer 10

requires spotter, bc ROM issues more likely to get hurt = higher injury rates

Question 11

standard barbell characteristics

Answer 11

1” in diameter
has fixed free weights
usually 5lbs/ft (standard curl bar (3 ft) = 15 lbs, standard bar (5 ft) = 25 lbs

Question 12

Olympic barbel characteristics

Answer 12

1” diameter grip
2” diameter ends
7’ long
weights 45 lbs

Question 13

Olympic EZ curl bar / cambered bar

Answer 13

25 lbs

Question 14

dumbbell characteristics

Answer 14

able to add weight to standard dumbbells, pre molded/fixed dumbbells have set weights

Question 15

exercise balls

Answer 15

recruits the core muscle groups when more than when performing same movements on the floor, more for stabilization work

Question 16

kettlebells

Answer 16

weigh as little as 9 lbs or >100 lbs
weight is distributed unevenly so muscle must work harder to maintain balance

Question 17

correct lifting technique

Answer 17

1. acquiring a good grip (overhand, underhand, alternated grip, open grip)
2. having a stable position from which to life
3. keeping the object being listed close to your body
4. using your legs, not back, when lifting weight off the floor

Question 18

breathing during exercise

Answer 18

inhale on descent, exhale on ascent

Question 19

Valsalva maneuver

Answer 19

breathing against a closed airway

Question 20

five contact points fir a bench press

Answer 20

head, shoulders, back, glute, feet

Question 21

FITTVP

Answer 21

frequency, intensity, time, type, volume, progression

Question 22

calculate volume

Answer 22

weight/resistance * reps *sets

Question 23

muscles involved in a bench press

Answer 23

pectoralis major, anterior deltoids, triceps brachii

Question 24

muscles involved in lat pulldown

Answer 24

biceps brachii, teres major, latissimus dorsi

Question 25

muscles involved in a leg press

Answer 25

qadriceps, gleuteus maximus, biceps femoris