Resistance Training Exercises Flashcards
1
Q
ACSM’s recommended training
A
- Minimum 8-10 exercises
- 1 per muscle group
- at least 1 time through
2
Q
bent knee sit-up
A
muscle=abdomen
Full sit up
-assistance exercise
3
Q
Abdominal crunch
A
muscle=abdomen
eliminates hips from workout
-assistance exercise
4
Q
Bent-over row
A
muscle= upper back (lats, traps, rhomboids, rear delts, core)
Supplements-elbow flexion
-core exercise
5
Q
Lat pull downs
A
muscles= upper back (lats, traps, rhomboids, rear delt)
no core
-core exercise
6
Q
Seated row
A
-upper back similar to bent row w/o core engagment
no stress on torso
-core exercise
7
Q
low pulley seated row
A
-upperback no torso support engages some core
alternative for bent row
-core exercise
8
Q
barbell biceps curl
A
- biceps and forearms
- assistance exercises
9
Q
hammer curl
A
- brachioradialis, bracialis, less biceps engagement
- mid prone wrist position
- assistance exercise
10
Q
standing calf raise
A
- gastroc, soleus
- (gastroc inserts on femur)
- assistance exercise
- gastroc in stretched position
11
Q
seated calf raise
A
- gastroc, soleus
- less stress on spine
- more focus on soleus b/c gastroc is already shortened
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
13
Q
Incline Dumbbell press
A
- pecs, ant delt, triceps
- upper portion of pecs (upper clavicle)
- core exercise
14
Q
Pectoralis Major
A
Has 3 origin and insertions
- upper clavicle
- sternum
- abdominal naprosis
- must work all three sections
15
Q
Flat DB fly
A
- pecs, ant. delts
- keep constant angle w/ elbows
- single joint ex.
- assistance exercise
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
Deadlift
- quads, glutes, hamstrings
- similar to squat
- knee + hip extension
- decreased ROM
- structural exerise
26
stiff leg deadlift
- glutes and hamstring
- knee extension
- knees stay straight
- structural exercise
27
leg extension
- quads
- single joint exercise
- assistance exercise
28
Leg Curl
- hamstring
- single joint exercise
- assistance exercise
29
Shoulder Press
- Delts and triceps
- shoulder and elbow extension
- vertical press no chest
- core exercise
30
seated barbell shoulder press
- delts and triceps
- same as shoulder press w/ more stabilization
- core exercises
31
Upright row
- deltoids + elbow flexors
- elbow flexion rather than extension
- core exercise
32
Lateral shoulder raises
- deltoids + upper traps
- single joint
- assistance exercise
33
lying barbell triceps extension
- triceps
- long head is effected by different position overhead supine standing
- assistance exercise
34
triceps pushdown
- triceps
- elbow extension
- assistance exercise
35
Push Press (push/ jerk)
-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
Power Clean
- power exercise
- full body
- 1. start in a deadlift
- 2. 1st pull ends at bar over knee
- 3. scoop phase= slightly re bend knees and hips (eccentric)
- 4. 2nd pull similar to vertical jump
- 5. the catch
- quality reps (want fast and explosive)
37
Snatch
- wider grip compared to clean
- catches it overhead instead of at the shoulders
- much lower weight than a clean
- more speed vs force
