Resistance Machines, Free Wight and Body Weight

Question 1

What Muscles are working during a Squat?

Answer 1

Quadriceps,
Hamstrings, Gluteus,
Adductors, Abductors

Question 2

What Muscles are working during a Deadlift?

Answer 2

Hamstrings, Gluteus,
Quadriceps, Erector
Spinae

Question 3

How would you perform a Lunge?

Answer 3

Feet Hip-width apart
* Abdominals braced with neutral spine
* Stride one leg forward and lower body under control creating right angles at both knees
* Heel of back leg lifts to allow the lunge action
* Keep knee of front leg in line with toes
* Keep torso upright
* Push floor away to drive through legs lift upwards and return to start position

Question 4

What is Functional fitness?

Answer 4

Exercise that helps with everyday tasks. Such as putting something on a shelf or getting out of a chair.

Question 5

How would you perform Upright Row?

Answer 5

Stand feet hip width apart, barbell in hands with overhand grip narrow grip, resting on front of the
thighs
* Keep neutral spine, abdominals braced
* Keep the bar close to the body
* Drive elbows upwards until bar is level with lower chest
* Keep hands lower than elbows at all times and Lower under control

Question 6

What Muscles are working during a Shoulder Press?

Answer 6

Deltoids, Triceps,
Upper Trapezius

Question 7

How would you complete a Single Arm Row.

Answer 7

Place the knee and same side hand on the bench with hand underneath shoulder and knee
underneath hip
* Place free standing foot into comfortable position creating a stable base
* Keep hips straight, neutral spine abdominals braced
* Hold dumbbell in free hand with arm long
* Row dumbbell towards pocket keeping elbow close to the body and avoid any twisting of the hips or
torso
* Lower under control