RESISTANCE- EXERCISE DESCRIPTIONS

Question 1

closed chain

Answer 1

-more activation of synergist + stabilizing muscles
-more compressive force on joint
-most of the time we benefit more from closed chain because they are more comparable to what we do in life- running, jumping, walking
-squat, deadlift, pullup, pushup

Question 2

open chain

Answer 2

-good for isolation, hypertrophy
-more shear stress on joint (perpendicular)
-leg curl, bench press, lat pulldown, leg extension, biceps curl

Question 3

back squat

Answer 3

multi-joint
core
closed chain

Question 4

standard deadlift

Answer 4

multi-joint
core
closed chain

Question 5

bench press

Answer 5

multi-joint
core
open chain

Question 6

front squat

Answer 6

multi-joint
core
closed chain

Question 7

lunge

Answer 7

multi-joint
core
closed chain

Question 8

leg press

Answer 8

multi-joint
core
open chain

Question 9

leg extension

Answer 9

single joint
assistance
open chain

Question 10

leg curl

Answer 10

single joint
assistance
open chain

Question 11

shoulder press

Answer 11

multi-joint
core
open chain

Question 12

lat pulldown

Answer 12

multi-joint
core
open chain

Question 13

bent over row

Answer 13

multi-joint
core
open chain

Question 14

lying triceps extension

Answer 14

single joint
assistance
open chain

Question 15

biceps curls

Answer 15

single joint
assistance
open chain

Question 16

lateral raises

Answer 16

single joint
assistance
open chain

Question 17

low pulley seated row

Answer 17

multi-joint
core
open chain

Question 18

calf raises

Answer 18

single joint
assistance
open chain

Question 19

volume calculations

Answer 19

volume load = reps x sets x load

**remember that if you are calculating volume, you calculate % of the max weight they are lifting from their % 1RM