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Musculoskeletal intervention > Resistance Training Exercises > Flashcards

Resistance Training Exercises Flashcards

1
Q

ACSM’s recommended training

A
  • Minimum 8-10 exercises
  • 1 per muscle group
  • at least 1 time through
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2
Q

bent knee sit-up

A

muscle=abdomen
Full sit up
-assistance exercise

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3
Q

Abdominal crunch

A

muscle=abdomen
eliminates hips from workout
-assistance exercise

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4
Q

Bent-over row

A

muscle= upper back (lats, traps, rhomboids, rear delts, core)
Supplements-elbow flexion
-core exercise

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5
Q

Lat pull downs

A

muscles= upper back (lats, traps, rhomboids, rear delt)
no core
-core exercise

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6
Q

Seated row

A

-upper back similar to bent row w/o core engagment
no stress on torso
-core exercise

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7
Q

low pulley seated row

A

-upperback no torso support engages some core
alternative for bent row
-core exercise

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8
Q

barbell biceps curl

A
  • biceps and forearms

- assistance exercises

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9
Q

hammer curl

A
  • brachioradialis, bracialis, less biceps engagement
  • mid prone wrist position
  • assistance exercise
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10
Q

standing calf raise

A
  • gastroc, soleus
  • (gastroc inserts on femur)
  • assistance exercise
  • gastroc in stretched position
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11
Q

seated calf raise

A
  • gastroc, soleus
  • less stress on spine
  • more focus on soleus b/c gastroc is already shortened
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12
Q

flat barbell bench press

A
  • pecs, anterior delts, triceps
  • good for building mass
  • athletes want max ROM
  • alternate w/ dumbell
  • shoulder width grip max. ROM
  • restricted ROM protects ant. delt
  • CORE exercise
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13
Q

Incline Dumbbell press

A
  • pecs, ant delt, triceps
  • upper portion of pecs (upper clavicle)
  • core exercise
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14
Q

Pectoralis Major

A

Has 3 origin and insertions

  • upper clavicle
  • sternum
  • abdominal naprosis
  • must work all three sections
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15
Q

Flat DB fly

A
  • pecs, ant. delts
  • keep constant angle w/ elbows
  • single joint ex.
  • assistance exercise
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16
Q

vertical chest press

A
  • pecs, ant. delt, triceps
  • same as bench
  • less need for stabilization
  • core exercise
17
Q

wrist curl

A
  • forearm flexors

- assistance exercise

18
Q

wrist extensions

A
  • forearm extensors

- assistance exercise

19
Q

Hip sled

A
  • guads, glutes, hamstring, adductor magnus
  • hip & knee extension
  • minimal torso involvement
  • foot angle= knee pointed over toes
  • core exercise
20
Q

Back Squat

A
  • quads, glutes, hamstrings, core(low back isometrically)
  • bar below 7th cervical vertebrae (low) less upright
  • bar above 7th cervical vertebrae (high) more upright
  • more forward lean=more stress on hip extension
  • “safe” top of the thigh=parallel to ground
  • deep squats may stress knee
  • structural exercise
21
Q

Front Squat

A
  • barbell on front of shoulders
  • forces an upright position
  • more knee extension
  • focuses on quads
  • parallel or crossed arm position
  • structural exercise
22
Q

Forward Step Lunge

A
  • unilateral exercise
  • glute, hamstring, quads
  • hip + knee extensors
  • less weight used
  • thigh parallel to ground
  • knee over toes
  • structural exercise
23
Q

Step up

A
  • glutes, hamstring, quads
  • forward stepping
  • unilateral
  • step height = femur parallel to ground
  • knee and hip extension
24
Q

Good Morning

A
  • glutes hamstrings, low back (iso)
  • hip extension only
  • low back stabilizes
  • structural exercise
25
Q

Deadlift

A
  • quads, glutes, hamstrings
  • similar to squat
  • knee + hip extension
  • decreased ROM
  • structural exerise
26
Q

stiff leg deadlift

A
  • glutes and hamstring
  • knee extension
  • knees stay straight
  • structural exercise
27
Q

leg extension

A
  • quads
  • single joint exercise
  • assistance exercise
28
Q

Leg Curl

A
  • hamstring
  • single joint exercise
  • assistance exercise
29
Q

Shoulder Press

A
  • Delts and triceps
  • shoulder and elbow extension
  • vertical press no chest
  • core exercise
30
Q

seated barbell shoulder press

A
  • delts and triceps
  • same as shoulder press w/ more stabilization
  • core exercises
31
Q

Upright row

A
  • deltoids + elbow flexors
  • elbow flexion rather than extension
  • core exercise
32
Q

Lateral shoulder raises

A
  • deltoids + upper traps
  • single joint
  • assistance exercise
33
Q

lying barbell triceps extension

A
  • triceps
  • long head is effected by different position overhead supine standing
  • assistance exercise
34
Q

triceps pushdown

A
  • triceps
  • elbow extension
  • assistance exercise
35
Q

Push Press (push/ jerk)

A

-power exercise
-full body exercise
-begin w/ downward motion (bend in knee and hips, stores energy and creates stretch)
-vertical jump w/ barbell limited ROM
-powerfully extend ankle, knee, hips then press w/ arms
-mostly for hips, knees, ankles
-

36
Q

Power Clean

A
  • power exercise
  • full body
    1. start in a deadlift
    1. 1st pull ends at bar over knee
    1. scoop phase= slightly re bend knees and hips (eccentric)
    1. 2nd pull similar to vertical jump
    1. the catch
  • quality reps (want fast and explosive)
37
Q

Snatch

A
  • wider grip compared to clean
  • catches it overhead instead of at the shoulders
  • much lower weight than a clean
  • more speed vs force

Musculoskeletal intervention (5 decks)

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