weightlifting / muscle groups

Question 1

leg adduction

Answer 1

adductors

Question 2

leg curls

Answer 2

hamstrings

(below ankles + above quads)

Question 3

leg extensions

Answer 3

quadriceps

(above ankles)

Question 4

seated row

Answer 4

lattisimus dorsi

Question 5

upright row

Answer 5

trapezius

( standing and pulling towards you)

Question 6

back extensions

Answer 6

GLUTEUS MAXIMUS
hamstrings & erector spinae

Question 7

lat pulldown

Answer 7

latissimus dorsi

(sitting down and pulling weight down towards you)

Question 8

arm extensions

Answer 8

triceps

(pushing weight on arms from in to outwards beside you)

Question 9

arm curls

Answer 9

biceps

Question 10

pecctoral press

Answer 10

pectorals

(sitting down and pushing weight out in front of u, while keeping legs out.)

Question 11

shoulder press

Answer 11

deltoids

(sitting down and pushing weight up)

Question 12

pectoral deck

Answer 12

pectorals

(clamming elbows together while sitting down)

Question 13

tricep pushdown

Answer 13

tricep

(pushing down weight in front of you while standing, elbows facing back)

Question 14

decline situp

Answer 14

rectus abdominis

(basically a situp)

Question 15

Located on the front of your upper leg

Answer 15

quadriceps

Question 16

located on the back of your upper leg

Answer 16

hamstrings

Question 17

located in between your upper legs

Answer 17

adductors

Question 18

located on the side of your torso

Answer 18

obliques

Question 19

located on your abs

Answer 19

rectus abdominis

Question 20

located on your shoulders

Answer 20

deltoids

Question 21

located around your neck

Answer 21

trapezius

Question 22

located on your chest

Answer 22

pectorals

Question 23

located on the front of your upper arms

Answer 23

biceps

Question 24

located on the back of your upper arms

Answer 24

triceps

Question 25

located on your bum

Answer 25

gluteus maximus

Question 26

located along your back

Answer 26

latissimus dorsi

Question 27

located around your calves

Answer 27

gastrocnemius

Question 28

what are benefits of free weights

Answer 28

• promote quicker strength gains
• improves balance & coordination
• more versatile and free rage of motion
• allows more variations

Question 29

what are some cons of free weights>

Answer 29

• require a help from a spotter
• can result in more injuries than machines if not used properluy
• must need coordination and balance

Question 30

what are pros of machines?

Answer 30

• great if you want to work alone ( doesn’t require a spotter)
• provide safety with a more controlled range of motion
• specificalluy isolates certain muscles groups
  -easier to use
• can reuslt in quicker workouts

Question 31

what are cons of using machines?

Answer 31

• arent portable
• can seem overly complicated without isntructions
• dont build coordination or stabilization
• not one size fits all, must adjust to body style
• only works in 2 planes of motion (ROM)

Question 32

what are 5 rules of the weight reoom

Answer 32

• no horseplay
• be aware of your surroundings & stay focused while excerising or spotting
• always use a spotter with free weights & use collars when using barbells
• report any unworking equipment
• do not use more weight than you can handle

Question 33

what are some cardio machines

Answer 33

treadmill, stair stepps & elliptical

Question 34

what are some strength training machines

Answer 34

chest press, leg press, smith machine

Question 35

what are some resistance (body weight) devices?

Answer 35

chin up / dip bar, decline ab bench

Question 36

what are some free weights & free weight equipment?

Answer 36

power rack, bench press

Question 37

what are some other equipment

Answer 37

barbell, dumbell, clips, various cable handles

Question 38

what are some benefits of strength& conditioning training?

Answer 38

• more energy
  -improved confidence
• improved mood
  -quicker healing
• improved metabolism
• prevents bone density
• improves posture
• decreases chance of injury