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*EXAM 2 Exercise Prescription Lecture > RESISTANCE- Lifts > Flashcards

RESISTANCE- Lifts Flashcards

1
Q

back squats- primary muscles

A

-quadriceps
-gluteus maximus
-erector spinae
-hamstrings (biceps femoris, semitendinosus, semimembranosus)

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2
Q

back squats:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-lower body push, squat pattern
-multi-joint
-core exercise
-closed chain

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3
Q

standard deadlifts primary muscles

A

-gluteus maximus
-hamstrings (biceps femoris, semitendinosus, semimembranosus)

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4
Q

standard deadlifts:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-hip dominant, pull
-multi-joint
-core exercise
-closed chain

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5
Q

flat barbell bench press- primary muscles

A

-pectoralis major
-anterior deltoid
-serratus anterior
-pectoralis minor
-triceps brachii

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6
Q

flat barbell bench press:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body horizontal push
-multi-joint
-core exercise
-open chain

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7
Q

front squat- primary muscles

A

-gluteus maximus
-hamstrings (biceps femoris, semitendinosus, semimembranosus)
-quadriceps

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8
Q

front squat:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-lower body push, squat pattern
-multi-joint
-core exercise
-closed chain

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9
Q

forward lunge- primary muscles

A

-gluteus maximus
-hamstrings
-quadriceps
-iliopsoas (of the back leg)
-soleus
-gastroc (of the lead leg)

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10
Q

forward lunge:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-lower body push, split stance pattern
-multi-joint
-core exercise
-closed chain

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11
Q

machine leg press- primary muscles

A

-gluteus maximus
-hamstrings
-quadriceps

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12
Q

machine leg press:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-lower body push
-multi-joint
-core exercise
-open chain

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13
Q

leg extension- primary muscles

A

quadriceps

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14
Q

leg extension:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-lower body push
-single-joint
-assistance exercise
-open chain

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15
Q

lying leg curl- primary muscles

A

hamstrings

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16
Q

lying leg curl:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-lower body pull
-single-joint
-assistance exercise
-open chain

17
Q

barbell shoulder press- primary muscles

A

-anterior + medial deltoids
-trapezius
-triceps brachii

18
Q

barbell shoulder press:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body vertical push
-multi-joint
-core exercise
-open chain

19
Q

lat pulldown- primary muscles

A

-latissimus dorsi
-teres major
-rhomboid
-posterior deltoid

20
Q

lat pulldown:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body vertical pull
-multi-joint
-core exercise
-open chain

21
Q

bent-over row- primary muscles

A

-latissimus dorsi
-teres major
-rhomboid
-posterior deltoid

22
Q

bent-over-row:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body horizontal pull
-multi-joint
-core exercise
-open chain

23
Q

lying triceps extenion- primary muscles

A

triceps brachii

24
Q

lying triceps extension:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body push, arm extension
-single-joint
-assistance exercise
-open chain

25
Q

bicep curls- primary muscles

A

-brachialis
-biceps brachii
-brachioradialis

26
Q

bicep curls:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body pull, arm flexion
-single-joint
-assistance exercise
-open chain

27
Q

dumbbell lateral raises- primary muscles

A

-deltoid
-trapezius

28
Q

dumbbell lateral raises:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body pull, shoulder abduction
-single-joint
-assistance exercise
-open chain

29
Q

low pulley seated row- primary muscles

A

-latissimus dorsi
-teres major
-rhomboid
-posterior deltoid

30
Q

low pulley seated row:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-upper body horizontal pull
-multi-joint
-core exercise
-open chain

31
Q

machine standing calf raise- primary muscles

A

-soleus
-gastrocnemius

32
Q

machine standing calf raises:
movement pattern
single/multi-joint
core/assistance exercise
open/closed chain

A

-lower body plantarflexion
-single-joint
-assistance exercise
-open chain

*EXAM 2 Exercise Prescription Lecture (19 decks)

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