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Training Instruction Flashcards

1
Q

Bench Press

A

JA: Shoulder horizontal adduction, shoulder flexion, elbow extension
Muscles: Pec major, anterior delt, triceps

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2
Q

Incline Bench Press

A

JA: Shoulder horizontal adduction, elbow extension
Muscles: Pec major (clavicular head), anterior delt, triceps

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3
Q

Chest Fly

A

JA: Shoulder horizontal adduction
Muscles: Pectoralis major, triceps

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4
Q

Military Press

A

JA: Shoulder flexion into abduction & flexion, elbow extension
Muscles: Anterior & medial delt, supraspinatus, triceps

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5
Q

DB Shoulder Press

A

JA: Shoulder abduction, scap rotation, elbow extension
Muscles: Medial & anterior delt, triceps, traps

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6
Q

DB Upright Row

A

JA: Shoulder abduction, scap elevation/rotation, elbow flexion
Muscles: Medial & anterior delt, Supraspinatus, levator scap, rhomboids, traps, brachialis & brachioradialis

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7
Q

Lateral Raise

A

JA: Shoulder abduction
Muscles: Medial delt, supraspinatus, levator scap, rhomboids, traps, brachialis & brachioradialis

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8
Q

Rear Delt Raise

A

JA: Horizontal shoulder abduction
Muscles: Rear delt

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9
Q

Front Raise

A

JA: Shoulder flexion
Muscles: Anterior delt

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10
Q

Bent Over Row

A

JA: Shoulder horizontal abduction, shoulder extension, scap retraction, elbow flexion
Muscles: Lats, rhomboids, traps, infraspinatus, rear delts, brachialis, biceps, brachioradialis

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11
Q

Lat Pull Down

A

JA: Shoulder adduction, scap medial rotation, elbow flexion
Muscles: Lats, teres major, brachialis, biceps, brachioradialis

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12
Q

Tricep Extension

A

JA: Elbow extension
Muscles: Triceps

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13
Q

Tricep Kickback

A

JA: Elbow extension
Muscles: Triceps

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14
Q

Tricep Push Down

A

JA: Elbow extension
Muscles: Triceps

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15
Q

Bicep Curl

A

JA: Elbow flexion
Muscles: Biceps, brachialis, brachioradialis

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16
Q

Hammer Curl

A

JA: Elbow flexion
Muscles: Biceps, brachialis, brachioradialis

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17
Q

Back Squat

A

JA: Hip extension, knee extension, back extension
Muscles: Gluteus maximus, rectus femoris, vastus lateralis, medialis, intermedius, biceps femoris, semitendinosus, semimembranosus

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18
Q

Front Squat

A

JA: Knee extension, hip extension
Muscles: Rectus femoris, vastus lateralis, medialis, intermedius, biceps femoris, semimembranosus, semitendinosus, gluteus maximus

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19
Q

Deadlift

A

JA: Hip extension, knee extension, back extension
Muscles: Legs + erector spinae

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20
Q

Sumo Deadlift

A

JA: Hip extension, knee extension, back extension, hip adduction
Muscles: Legs, erector spinae, adductors, medial glute

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21
Q

Romanian Deadlift

A

JA: Hip extension, back extension
Muscles: Gluteus maximus, biceps femoris, semimembranosus, semitendinosus, erector spinae

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22
Q

DB Lunge

A

JA: Hip extension, knee extension
Muscles: Legs + sartorius

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23
Q

Lateral Lunge

A

JA: Hip extension, hip abduction, hip adduction, knee extension
Muscles: Gluteus maximus, gluteus medius, tensor fascia latae, hip adductors

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24
Q

DB Step Ups

A

JA: Knee extension, hip extension
Muscles: Legs + sartorius

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25
Q

Bulgarian Split Squat

A

JA: Hip extension, knee extension
Muscles: Legs + sartorius

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26
Q

Physioball Leg Curl

A

JA: Knee Flexion w/ Isometric Hip Extension
Muscles: Biceps femoris, semimembranosus, semitendinosus, gastrocnemius

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27
Q

Heel Raise

A

JA: Plantarflexion
Muscles: Soleus, gastrocnemius, plantaris

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28
Q

Sit Up

A

JA: Trunk flexion
Muscles: Rectus abdominus

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29
Q

Reverse Ab Curl Up

A

JA: Trunk flexion
Muscles: Rectus abdominus

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30
Q

Alt Ankle Touches

A

JA: Trunk flexion & rotation
Muscles: Rectus abdominus, obliques

31
Q

Glute Bridge

A

JA: Back extension, hip extension
Muscles: Back extensors, hip extensors (proximal hamstring, gluteus maximus)

32
Q

Opposite Raise (Superman)

A

JA: Hip extension, spinal extension, shoulder flexion
Muscles: Gluteus maximus, erectors, delts, mid traps

33
Q

Goodmorning

A

JA: Back extension, hip extension
Muscles: Gluteus maximus, hamstrings, erectors

34
Q

Physioball Roll Up

A

JA: Trunk flexion
Muscles: Rectus abdominus

35
Q

Med Ball Slams (Chops)

A

JA: Trunk and hip flexion
Muscles: Rec abs, hip flexors

36
Q

Med Ball Rotation Pass

A

JA: Trunk rotation
Muscles: Obliques, hip extensors

37
Q

Medicine Ball Pullover

A

JA: Trunk flexion, shoulder extension
Muscles: Rec abs, lats

38
Q

Bench Press Spotting

A

Alt grip lift off, inside lifter’s grip
Do not contact bar unless necessary

39
Q

Bench Press Considerations

A

Do not bounce bar on chest
Do not raise hips off bench
Asymmetrical extension indicates inbalance
Lighter loads, higher reps solves many issues

40
Q

DB Press Spotting

A

At wrists, may need to help get into/out of position

41
Q

DB Press Considerations

A

Elbow/wrist stack is important, higher degree of stability required
Excessive elbow flexion most common

42
Q

DB Fly Considerations

A

Only for healthy joint structures
External rotation places excessive stress on joint

43
Q

Common Errors in DB Fly

A

Over flexing/extending elbow
Excessive scap protraction
Uncontrolled eccentric

44
Q

Push Up Considerations

A

Wrist/elbow positioning minimizes joint stress
Hand placement superior to shoulder/too narrow causes increased shoulder abduction
Drive through heel of palm to avoid loaded extension in wrist

45
Q

Military Press Spotting

A

Seated: spot weight instead of appendage
Standing: Spot distal end of humerus, not elbow

46
Q

Military Press Considerations

A

Lack of ROM in lats caused posterior lean, placing excessive stress on lumbar
BTN press causes excessive stress in shoulder capsule
Do not bounce/flex hip in bottom of movement

47
Q

DB Press Considerations

A

Do not press weight upward and outward

48
Q

Upright Row Considerations

A

Do not jerk weight/shrug shoulders
Possible issues past 90 degree abduction

49
Q

Lateral Raise Spotting

A

Spot proximal end of forearm

50
Q

Common Errors in Lateral Raise

A

Hip extension cheat
Shrugging
Elbow flexion to reduce MA
Same errors in rear delt raise

51
Q

Rear Delt Raise

A

Spot forearms from front
Ensure trunk is parallel to floor, movement in vertical path against full gravitational resistance

52
Q

Front Raise Errors

A

Swing to generate momentum
Pronated grip past 90 deg flexion can cause injury
Neutral grip preferred

53
Q

Bent Over Row Considerations

A

Proper midline stabilization important
Common to cheat with a hinge up
Too vertical of angle is common error

54
Q

Single Arm Row Considerations

A

Do not extend hip/rotate spine for momentum
Do not lower torso to meet DB
Do not curl DB, emphasis is shoulder hyperextension

55
Q

Seated Row Considerations

A

Drive through scap, limit trunk extension/shoulder elevation
Do not lean forward to generate momentum
Do not curl, emphasis is shoulder hyperextension

56
Q

Lat Pull Down Considerations

A

Watch for back extension
Do not go BTN
Drive through scap (rotation/adduction), not just curl

57
Q

Tricep Extension Considerations

A

Spot weight, guard against end range
Wrist pain may occur from shoulder abduction
Do not allow hips off bench

58
Q

Tricep Kickback Considerations

A

Spot forearm/upper arm from side
Cables/bands ideal for gravity vector
DB encourages swinging
Maintain neutral spine

59
Q

Tricep Pushdown Considerations

A

Do not flex hips/shoulder
Elbows remain fixed

60
Q

Bicep Curl Considerations

A

Spot weight from front
No swinging
Do not flex/extend hips/shoulders

61
Q

Back Squat

A

JA: Hip extension, knee extension, back extension
Muscles: Legs

62
Q

Back Squat Spotting

A

Set bar height w/ upper chest
Spot behind lifter, feet just wider, hands next to rib cage
Mirror form at all times, maintaining torso position if needed

63
Q

Back Squat Errors

A

Knees past toes
Back dominant instead of glute dominant
Weight past mid foot, heel lift
Bar too high/low on back
Anterior tilt to stabilize spine
Poor bracing
Butt wink
Excess forward lean
Knees adduct/abduct

64
Q

Front Squat Considerations

A

Excessive wrist extension instead of lat/tricep mobility for shelf
Backward hip migration over stresses back and compromises torso position
Lack of dorsiflexion can limit performance

65
Q

Deadlift

A

JA: Hip extension, knee extension, back extension
Muscles: Legs + erector spinae

66
Q

Deadlift Errors

A

Back rounding
Lack of knee extension, causes RDL
Unsynchronized movement
Dragging bar up shins
Leaning too far back, pulling posteriorly

67
Q

Sumo Deadlift

A

JA: Hip extension, knee extension, back extension, hip adduction
Muscles: Legs, back extensors, short adductors + gluteal medius

68
Q

Sumo Deadlift Considerations

A

Easier for new lifters, vertical torso position easier to maintain, wider base provides more stability

69
Q

Romanian Deadlift

A

JA: Hip extension, back extension
Muscles: Gluteus maximus, biceps femoris, semitendinosus, semimembranosus, erector spinae

70
Q

RDL Considerations

A

Not a lower back exercise
Initiate movement by driving hips backwards
Once initially flexed, hips do not drop during descent

71
Q

RDL Errors

A

Rounded back
Locked knees
Excessive knee flexion
Protracted scapula

72
Q

DB Lunge

A

JA: Hip extension, knee extension
Muscles: Legs

73
Q

Lunge Considerations

A

Knee flexion of back leg should occur simultaneously in descent - limits tibial translation
Excess dorsi flexion common
Rev lunge: glute dominant
Forward lunge: quad dominant
Walking lunge: combination

CPT (31 decks)

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