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SPSC 4161 > practicum 5: resistance 1 > Flashcards

practicum 5: resistance 1 Flashcards

1
Q

explain the muscles involved for a bench press

A

agonist
- pectoralis major
- pectoralis minor

synergist
- triceps
- serratus anterior

antagonist
- deltoids
- trapezius

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2
Q

what are the muscles involved during a chest fly?

A

agonist
- pectoralis major
- pectoralis minor

synergist
- anterior deltoids

antagonist
- latissimus dorsi
- rear deltoids
- trapezieus

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3
Q

what are the muscles involved during a shoulder press?
check this

A

agonist
- deltoids

synergist
- pectoralis major
- biceps brachii

antagonist
- traps
- rhomboids

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4
Q

what are the muscles involved during a dumbell raise?

A

agonist
- anterior deltoids

synergist
- pectoralis minor
- bicep brachii
- serratus anterior

antagonist
- latissimus dorsi
- teres major/minor

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5
Q

what are the muscles involved during a back fly & lateral raise?

A

agonist
- rhomboid minor
- rhomboid major

synergist
- teres minor

antagonist
- pectoralis major
- pectoralis minor
- anterior deltoid

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6
Q

what are the muscles involved during a lat pull-down?

A

agonist
- latissimus dorsi
- teres major

synergist
- biceps brachii
- rhomboids
- posterior deltoids
- brachialis

antagonist
- triceps brachii
- deltoids

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7
Q

what are the muscles involved during a seated row?

A

agonist
- rhomboids
- trapezieus
- latissimus dorsi
- biceps brachii

synergist
- deltoid

antagonist
- anterior deltoid
- pectoralis major
- triceps brachii

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8
Q

what are the muscles involved during a bent-over row?

A

agonist
- latissimus dorsi
- middle/lower trapezius
- rhomboids
- posterior deltoids

synergist
- brachialis
- teres major/minor
- biceps brachii

antagonist
- abdominal muscles
- obliques
- triceps brachii

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9
Q

what are the muscles involved during a hyper-extension?

A

agonist
- multifidus
- quadratus lumborum

synergist
- gluteus maximus
- adductor magnus

antagonist
- rectus-abdominis

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10
Q

what are the muscles involved during a good morning?

A

agonist
- multifidus
- quadratus luborum
- hamstrings

synergist
- gluteus maximus

antagonist
- obliques
- rectus abdominis

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11
Q

what are the muscles involved during an upright row?

A

agonist
- trapezius

synergist
- anterior deltoid
- teres minor
- biceps brachii

antagonist
- latissimus dorsi
- pectoralis major
- triceps brachii

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12
Q

what are the muscles involved during a bicep curl?

A

agonist
- brachialis

synergist
- biceps briachii
- brachioradialis

antagonist
- triceps brachii

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13
Q

what are the muscles involved during a hammer curl/E-Z bar curl?

A

agonist
- brachioradialis
- brachialis

synergist
- biceps brachii

antagonist
- triceps brachii

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14
Q

what are the muscles involved during a chin-up?

A

agonist
- biceps brachii
- brachialis
- brachioradialis
- latissimus dorsi

synergist
- teres major
- transverse abdominis
- deltoids

antagonist
- triceps brachii
- pectoralis major/minor

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15
Q

what are the muscles involved during a close-grip bench press?

A

agonist
- tricep brachii

synergist
- pectoralis major/minor
- deltoids

antagonist
- biceps brachii

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16
Q

what are the muscles involved during a tricep push-down?

A

agonist
- triceps brachii

synergist
- deltoids
- rectus abdominis

antagonist
- biceps brachii

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17
Q

what are the muscles involved during a tricep extension?

A

agonist
- triceps brachii

synergist
- deltoids
- latissimus dorsi
- rectus abdominis

antagonist
- biceps brachii

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18
Q

what are the muscles involved during a tricep dip?

A

agonist
- triceps brachii

synergist
- anterior deltoid
- pectoralis major
- rhomboids

antagonist
- biceps brachii

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19
Q

what is a contraindication for a bench press?

A
  • locking out the elbow joints
  • feet not on the ground
  • poor form
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20
Q

what is a contraindication for a bench press?

dumbbell

A
  • not bringing the arms to 90 degrees/too shallow
  • lack of control with the weights
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21
Q

what is a contraindication for a dumbbell fly?

A
  • lack of range of motion
  • lack of control of weight
  • lack of power
  • overextension of the shoulder joint
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22
Q

what is a contraindication for a cable cross-over fly?

A
  • being at the wrong angle
  • overextension of the shoulder joint
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23
Q

what is a contraindication for a dumbbell shoulder press?

A
  • unable to do overhead movements
  • rotator cuff issues
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24
Q

what is a contraindication for a dumbbell raise?

A
  • poor form (arching of back to get weight up)
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25
Q

what is a contraindication for back flys?

A
  • poor form/improper hinge
  • weight too heavy
  • tempo too fast
26
Q

what is a contraindication for a lat pull-down?

A
  • lack of full ROM
  • excessive motion of the vertebrae to life weight
27
Q

what is a contraindication for a seated row?

A
  • incorrect form
  • excessive movement to lift weight
28
Q

what is a contraindication for a bent over row?

A
  • poor form/ hinge incorrect
  • rounded shoulders
  • do not retract scapula at top of movement
29
Q

what is a contraindication for a hyper-extension?

A
  • not good for rehab (need good endurance to perform safely)
  • too much stress on muscle
30
Q

what is a contraindication for a good morning?

A
  • poor form (rounding of the back)
31
Q

what is a contraindication for an upright row?

A
  • poor form (humerus above 90 degrees)
  • engaging the incorrect muscles
32
Q

what is a contraindication for a bicep curl?

A
  • weight too heavy
  • swinigng arms with momentum to get the weight up
  • elbows not staying near side
  • arching lower back to get weight up/ body not in neutral position
33
Q

what is a contraindication for a hammer curl/e-z bar curl?

34
Q

what is a contraindication for a hammer curl/e-z bar curl?

35
Q

what is a contraindication for a hammer curl/e-z bar curl?

A
  • poor form
  • overcompensation of synergist muscles
36
Q

what is a contraindication for a chin-up?

A
  • not tucking the chin in
  • poor tempo/using momentum to get up
37
Q

what is a contraindication for a close-grip bench press?

A
  • hands too narrow
  • feet not on ground
  • no flat back
38
Q

what is a contraindication for a tricep push-down?

A
  • poor form
  • elbows not in correct position
  • shoulders raising
39
Q

what is a contraindication for a tricep extension?

A
  • unable to do overhead movement
  • using shoulders instead of triceps
40
Q

what is a contraindication for a lying tricep extension?

A
  • incomplete ROM
41
Q

what is a contraindication for a tricep dip?

A
  • shrugging of the shoulders
  • possibe injury to sternum with poor form
42
Q

how do you spot/position for a barbell chest press?

A
  • use alternating grip
  • keep hands close, but not touching the bar until needed
43
Q

how do you spot/position for a dumbbell chest press?

A
  • spot wrists, not elbows
  • take direction from the listed
  • stay close and behind
44
Q

how do you spot/position for a dumbbell fly?

A
  • spot wrist, not elbows
  • stand behind lifter
  • listen to them
45
Q

how do you spot/position for a cable cross-over fly?

A
  • spot wrists
46
Q

how do you spot/position for a dumbbell shoulder press?

A
  • spot the wirsts
  • stand behind lifter
  • do not touch them until needed
47
Q

how do you spot/position for a dumbbell raise?

A
  • stand at a 45 degree angle to be abe to spot technique
  • spot wristsnot elbows
48
Q

how do you spot/position for a dumbbel back fly?

A
  • on the side
49
Q

how do you spot/position for a lat pull-down?

A
  • stand behind lifter
  • when bar comes back up towards start, use your hands to assist bar back down
50
Q

how do you spot/position for a seated row?

51
Q

how do you spot someone during an upright row?

A
  • spot in front
  • grab barbell or the wrist if DB
52
Q

how do you spot someone during a bicep curl?

A
  • spot in front
  • hold wrist, not elbows
53
Q

how do you spot someone during a chin up?

A
  • spot the body around shoulder blades
  • stand behind
54
Q

how do you spot someone during a close grip bench press?

A
  • stand behind the lifter
  • use underhand/overhand grip with the bar
  • assess the situation
55
Q

how do you spot someone during a tricep push down?

A
  • spot wrists
  • assist motion as they bring cables down
56
Q

how do you spot someone during a tricep extension?

A
  • spot wrists
  • if using DB, stand behind them
  • if using cables, stand to side
57
Q

how do you spot someone during a lying tricep extension?

A
  • use underhand/overhand grip
  • stand behind lifter
58
Q

how do you spot someone during tricep dips?

A
  • spot the body near shoudlers/scapula
59
Q

identify a modification to increase difficulty/add variety for a barbell bench press

A
  • slow down tempo (slow eccentric)
60
Q

identify a modification to increase difficulty/add variety for a dumbbell bench press

A
  • alternating press
  • slow eccentric
61
Q

identify a modification to increase difficulty/add variety for a dumbbell fly

A
  • alternating reps
  • slow down tempo
62
Q

what is the contraction type for a chest press?

A
  • concentric
  • eccentric

SPSC 4161 (16 decks)

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