RESISTANCE- EXERCISE DESCRIPTIONS Flashcards
closed chain
-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
open chain
-good for isolation, hypertrophy
-more shear stress on joint (perpendicular)
-leg curl, bench press, lat pulldown, leg extension, biceps curl
back squat
multi-joint
core
closed chain
standard deadlift
multi-joint
core
closed chain
bench press
multi-joint
core
open chain
front squat
multi-joint
core
closed chain
lunge
multi-joint
core
closed chain
leg press
multi-joint
core
open chain
leg extension
single joint
assistance
open chain
leg curl
single joint
assistance
open chain
shoulder press
multi-joint
core
open chain
lat pulldown
multi-joint
core
open chain
bent over row
multi-joint
core
open chain
lying triceps extension
single joint
assistance
open chain
biceps curls
single joint
assistance
open chain
lateral raises
single joint
assistance
open chain
low pulley seated row
multi-joint
core
open chain
calf raises
single joint
assistance
open chain
volume calculations
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
