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Resistance Training Prac Exam > Tony's notes > Flashcards

Tony's notes Flashcards

1
Q

Muscles involved in squat (6)

A
  • vastus lateralis
  • vastus medius
  • vastus intermedius
  • gluteus maximus
  • adductor magnus
  • erector spinae
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2
Q

Muscles involved in lat pulldown (7)

A
  • latissimus dorsi
  • teres major
  • biceps brachii
  • brachialis
  • brachioradialis
  • middle traps
  • rhomboids
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3
Q

Muscles involved in bench press (5)

A
  • pectoralis major
  • anterior deltoid
  • triceps brachii
  • middle deltoid
  • serratus anterior
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4
Q

Muscles involved in deadlift (6)

A
  • gluetus maximus
  • adductor magnus
  • biceps femoris
  • semitendinosus
  • semimembranosus
  • erector spinae
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5
Q

Muscles involved in dumbell row (7)

A
  • latissimus dorsi
  • teres major
  • posterior deltoid
  • biceps brachii
  • brachialis
  • brachioreadialis
  • rhomboids
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6
Q

Muscles involved in incline bench press (5)

A
  • pectoralis major
  • anterior deltoid
  • triceps brachii
  • middle deltoid
  • serratus anterior
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7
Q

Muscles involved in wide grip chins (7)

A
  • latissimus dorsi
  • teres major
  • biceps brachii
  • brachialis
  • brachioradialis
  • middle traps
  • rhomboids
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8
Q

Muscles involved in front squat (6)

A
  • vastus lateralis
  • vastus medius
  • vastus intermedius
  • gluteus maximus
  • adductor magnus
  • erector spinae
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9
Q

Muscles involved in stiff leg deadlift (6)

A
  • gluteus maximus
  • adductor magnus
  • bicep femoris
  • semitendinosus
  • semimembranosus
  • erector spinae
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10
Q

Muscles involved in seated cable row (8)

A
  • latissimus dorsi
  • teres major
  • posterior deltoid
  • biceps brachii
  • brachialis
  • brachioradialis
  • middle traps
  • rhomboids
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11
Q

Muscles involved in leg press (5)

A
  • vastus lateralis
  • vastus medius
  • vastus intermedius
  • gluteus maximus
  • adductor magnus
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12
Q

Common errors… lat pulldown

A
  • bar pulled to below clavicles
  • trunk not reclined backwards
  • failing to hyperextend thoracic spine
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13
Q

Common errors… bench press

A
  • partial ROM (not touching chest)
  • lifting buttocks off bench
  • asymmetrical technique (different levels of shoulder abduction or non-horizontal barbell)
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14
Q

Common errors… squat

A
  • heels leave the ground
  • rounding out the lower back
  • hip abduction (knees coming together) at sticking point
  • good-morning style squat
  • looking up or down
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15
Q

Common errors… dumbell row

A
  • elbows pulled away from the side
  • failure to achieve full scapula adduction/retraction
  • thoracic spine not sufficiently extended (mildly hyperextended)
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16
Q

Common errors… deadlift

A
  • lumbar spine rounded
  • chest down rather than ‘high beam’
  • shoulders not forward of barbell/bar travels around the knees
17
Q

Common errors… side DB raise

A
  • excessive weight lifted with overly flexed elbows
  • excessive internal rotation
  • significantly exceeding 90 degrees of abduction
18
Q

Shoulder press vs upright row

A

shoulder press: emphasis on anterior deltoid and triceps

19
Q

Seated row vs lat pulldown

A

seated row: emphasis on middle traps, rhomboids and posterior deltoids

20
Q

Low bar vs high bar squat

A

low bar: emphasis on glutes, adductor magnus and erector spinae

21
Q

Low feet vs high feet leg press

A

low feet: emphasis on vastii

22
Q

Rowing pull to chest vs hip

A

chest: emphasis posterior deltoid

23
Q

Sumo vs conventional deadlift

A

sumo: emphasis on adductors

Resistance Training Prac Exam (10 decks)

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