Test 4 Flashcards
what are the two types of weight training; which do you do first
strength and endurance; endurance
‘formula’ for the 2 types of weight training
endurance: 3 sets of 12-15 reps, lower weight
strength: 3 sets of 8-10 reps, 8-10 reps
time between sets for beginner
60-90 seconds
occupation to benefit from strength training
firefighter
occupation to benefit from endurance training
chef chopping
how to know if weight is correct
last few reps should be difficult
2 types of weight equipment
free weights and selectorized
unique feature of the free weights
other muscles must join in to correct
selectorized machines: for who, what makes them different
beginners, predetermined ROM
bicep alternatives
crossover cables: bicep curls: pulley low, palms to ceiling, hands to shoulders, back down.
dumbbells: bicep curls: hands down, palms facing mirror, palms to shoulders and bring back down
rotary shoulder alternatives
dumbbells: military press: hands on shoulders, extend arms up, back to shoulders
crossover cables: upright row: palms facing ground, pulley low, hands to shoulders and back down
rotary chest alternatives
dumbbells: bench press: thumbs at armpits, lay on back to head is on mat, latissimus dorsi opposes the chest
crossover cables: crossover (signature cc exercise) use d-ring, pulley at head/slightly above, torso slightly forward, one foot forward, keep elbows bent and crossover
latissimus dorsi (rotary lat alternatives)
dumbbells: one arm row: knee on bench, chest parallel to ground, isolate arm, lift up and back down,repeat/switch.
crossover cables: pull ups: face mirror
triceps
dumbbells: tricep kickback: torso parallel to ground, upper arm fixed to side of body, extend forearm and bring it back.
crossover cables: tricep pull down: rope attachment, pulley is high, tuck elbows, hands start down, come to right angle, back down, face angles
hamstring/quads (replaces leg extension and curl)
squats: feet under shoulders, body weight in heels
