Weight Lifting Flashcards
Days per week
Frequency
Fitt principle
Frequency
Intensity
Time
Type
How much effort is being expended
Intensity
The amount of reps you do before resting
Sets
Person who watches you lift and helps you move weight out of harms way when muscles fail
Spotter
Chest
Flat bench
Peck deck
Incline bench
Triceps
Tricep pullover
Kickbacks
Tricep pull down
Dips
Back
Low row
Lat pull down
Seated row
Shoulders
Upward row
Military press
Front raise
Side raise
Legs
Hack squats
Calf raises
Walking lunges
Biceps
Alternate bicep
Preacher bicep
Cable bicep
Back of the neck muscle
Trapezius
Calf muscle
Gastrocnemius
Ability of the muscle to do repetitive movements with little fatigue
Muscular strength
A single lift of a weight or motion of an exercise
Repetition
Ability of muscles or joints to move through an entire range of motion
Flexibility
A decrease or weakening in the size of the muscles from lack of exercise or use
Atrophy
Increase in the size of the muscle
Hyper trophy
Gradually increasing the amount of exercise or resistance you are doing
Overload principle
Exercise or stretching done at the beginning of a workout that allows muscles or heart to begin pumping
Warm up
Exercise or stretching some at the end of a workout that allows muscles or heart to return to normal
Cool down
How do you avoid muscle strain and injury
Always warm up and cool down
When do
You exhale and inhale
Exhale during the lift or pull
Inhale during the return or recovery
What promotes flexibility in joints and muscles
Exercising the muscle through the full range of motion
How much time should you give muscles to recover
48 hours
Use heavier weights with fewer reps 6-8
Develop strength and size of muscles
8-12 reps
Strength and tone
12-15 reps with 4 sets
Develop tone and endurance in muscles
