Weight Training Final Flashcards
Deltoid
Shoulder flexion and abduction
Pectoralis major
Arm adduction and flexion
Triceps
Elbow extension
Biceps
Elbow flexion
Latissimus dorsi
Arm extension and adduction
Trapezius
Elevates, adducts, and depresses shoulder
Gluteus maximus
Hip extension
Hamstrings
Hip extension and knee flexion
Quadriceps
Knee extension and hip flexion
Gastrocnemius and soleus
Plantar flexion
Military Press/Shoulder Press
Deltoids and triceps
Barbell or Dumbbell
Seated or standing
Shrugs
Trapezius
Barbell or Dumbbell
Lateral Shoulder Raise and Front Shoulder Raise
Deltoids and trapezius
Bench Press (Decline, Flat, Incline)
Pectoralis major, deltoids, triceps
Barbell or Dumbbell
Five Points of Contact: Both feet, Hips, Upper Back, Head
Chest Fly
Pectoralis major and deltoids
Machine or dumbbells
Pull-ups or Lat-pulldown
Latissimus dorsi, trapezius, and biceps
Do not swing your body in order to gain momentum on the “up phase.”
Lat-Pulldown is very similar in muscles used and action of exercise; difference is weight moves instead of the body.
Back Rows
Latissimus dorsi, trapezius, and biceps
Machine, cable, barbell, or dumbbell
Squeeze shoulder blades (scapulas) together!
Triceps extension
Triceps
Cable, machine, barbell, dumbbell
Biceps curls
Biceps
Cable, machine, barbell, dumbbell
Squats (Body weight, barbell, kettle bell)
Quadriceps, gluteus maximus, and hamstrings
Leg Press
Quadriceps, gluteus maximus, and hamstrings
Lunges
Quadriceps, gluteus maximus, and hamstrings
Step-ups
Quadriceps, gluteus maximus, and hamstrings
Deadlift
Quadriceps, gluteus maximus, and hamstrings
Leg curls
Hamstrings
Lex extension
Quadriceps
Glut kick backs
Gluteus maximus
Calf Raises
Gastrocnemius and soleus
Weight Machine disadvantages:
More machines needed to hit all major muscles in the body
More expensive
Not as easy to have at home compared to free weights
Free weight disadvantages:
Not as easy to use for those new to weight training
Easier to do improper technique with
Risk of injury is higher
Overload - Muscles must be forced to work ____ than normal to ____ muscular benefits. Therefore, one needs to gradually _____ the amount of physical stress placed on the body in order to continually ______ adaptations.
harder/gain/increase/stimulate
Progression - Once muscles ____ to a given workload, it is __ ____ an overload. The workload must be _____ ______ as the muscle adapts to each new demand.
adapt/no longer/progressively increased
Concentric contraction
The phase of muscle movement when the muscle is producing a force while shortening.
Eccentric contraction
The phase of muscle movement when the muscle is lengthening while producing a force.
_____ during the eccentric phase; ____ during the concentric phase
Inhale/exhale
Isometric exercises
those in which the exercising muscle or limb does not move. There is a constant contraction of the muscle with no joint movement. Example: Wall sits and planks
Isotonic exercises
typically referred to lifts performed in the weight room. This type of training involves an exercise movement using a constant load no matter what movement or speed you are using during the exercise. Pushing and Pulling
Isokinetic exercises
the speed of the movement is held constant throughout the entire exercise. Basically done in research and rehab.
Strength
the maximum force that your muscle can generate at a particular speed. How strong one is is not so much dependent on how fast someone can move a set amount of weight.
Power
the amount of force applied to move an object divided by the time it takes to move the object.
The quicker the objected is moved or the greater the force applied, the greater the power.
Big picture: How fast are you strong?
Hypertrophy
the increase in muscle size .
It may take as long as six weeks before you notice difference in muscle size and improvements in strength.
Muscular endurance
the ability of a muscle or group of muscles to repeatedly exert force against resistance
Performing multiple repetitions of an exercise is a form of muscularendurance, as is running or swimming.
Light loads at high repetitions with limited rest can aid in many endurance sports.
The smallest contractile unit in the muscle is classed a
sarcomere
sarcomere is made up of many different proteins with the two mains ones being ____ and ____, which produce contractions of the muscle.
myosin(thick)/actin (thin)
Immediate
•Already stored ATP and creatinephosphate to make ATP•Anaerobic
Glycolysis
- Carbohydrates
* Glucose•Glycogen - Anaerobic
Oxidative
•Fats or carbohydrates•Aerobic
How does nutrient timing help?
Increase your work capability and performanceDelay fatigueAccelerate recoveryBoost immunityAugment training adaptationsImprove body composition
Carbohydrates->
Glycogen Synthesis
Protein->
Protein Synthesis
GLYCOGEN SYNTHESIS
Glycogen is stored carbohydrate
Glycogen breakdown increases with increasing exercise intensity
Glycogen is branched chains of glucose stored in skeletal muscle and the liver.
WHY PROTEIN?
Post-exercise recovery
Repair and rebuild skeletal muscle and other tissues
Research has found that high protein diets tend to have greater weight loss and positive lean mass outcomes compared to lower protein diets.
Whey protein
Rapidly digestedWater soluble
Casein
Digested slowlyWater insolubleCoagulates in the gut
