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Gym > Weight Lifting > Flashcards

Weight Lifting Flashcards

0
Q

Days per week

A

Frequency

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1
Q

Fitt principle

A

Frequency
Intensity
Time
Type

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2
Q

How much effort is being expended

A

Intensity

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3
Q

The amount of reps you do before resting

A

Sets

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4
Q

Person who watches you lift and helps you move weight out of harms way when muscles fail

A

Spotter

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5
Q

Chest

A

Flat bench
Peck deck
Incline bench

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6
Q

Triceps

A

Tricep pullover
Kickbacks
Tricep pull down
Dips

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7
Q

Back

A

Low row
Lat pull down
Seated row

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8
Q

Shoulders

A

Upward row
Military press
Front raise
Side raise

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9
Q

Legs

A

Hack squats
Calf raises
Walking lunges

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10
Q

Biceps

A

Alternate bicep
Preacher bicep
Cable bicep

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11
Q

Back of the neck muscle

A

Trapezius

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12
Q

Calf muscle

A

Gastrocnemius

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13
Q

Ability of the muscle to do repetitive movements with little fatigue

A

Muscular strength

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13
Q

A single lift of a weight or motion of an exercise

A

Repetition

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14
Q

Ability of muscles or joints to move through an entire range of motion

A

Flexibility

15
Q

A decrease or weakening in the size of the muscles from lack of exercise or use

A

Atrophy

15
Q

Increase in the size of the muscle

A

Hyper trophy

16
Q

Gradually increasing the amount of exercise or resistance you are doing

A

Overload principle

17
Q

Exercise or stretching done at the beginning of a workout that allows muscles or heart to begin pumping

A

Warm up

18
Q

Exercise or stretching some at the end of a workout that allows muscles or heart to return to normal

A

Cool down

19
Q

How do you avoid muscle strain and injury

A

Always warm up and cool down

20
Q

When do

You exhale and inhale

A

Exhale during the lift or pull

Inhale during the return or recovery

21
Q

What promotes flexibility in joints and muscles

A

Exercising the muscle through the full range of motion

22
Q

How much time should you give muscles to recover

A

48 hours

23
Q

Use heavier weights with fewer reps 6-8

A

Develop strength and size of muscles

24
Q

8-12 reps

A

Strength and tone

25
Q

12-15 reps with 4 sets

A

Develop tone and endurance in muscles

Gym (2 decks)

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