weightlifting / muscle groups Flashcards
leg adduction
adductors
leg curls
hamstrings
(below ankles + above quads)
leg extensions
quadriceps
(above ankles)
seated row
lattisimus dorsi
upright row
trapezius
( standing and pulling towards you)
back extensions
GLUTEUS MAXIMUS
hamstrings & erector spinae
lat pulldown
latissimus dorsi
(sitting down and pulling weight down towards you)
arm extensions
triceps
(pushing weight on arms from in to outwards beside you)
arm curls
biceps
pecctoral press
pectorals
(sitting down and pushing weight out in front of u, while keeping legs out.)
shoulder press
deltoids
(sitting down and pushing weight up)
pectoral deck
pectorals
(clamming elbows together while sitting down)
tricep pushdown
tricep
(pushing down weight in front of you while standing, elbows facing back)
decline situp
rectus abdominis
(basically a situp)
Located on the front of your upper leg
quadriceps
located on the back of your upper leg
hamstrings
located in between your upper legs
adductors
located on the side of your torso
obliques
located on your abs
rectus abdominis
located on your shoulders
deltoids
located around your neck
trapezius
located on your chest
pectorals
located on the front of your upper arms
biceps
located on the back of your upper arms
triceps
located on your bum
gluteus maximus
located along your back
latissimus dorsi
located around your calves
gastrocnemius
what are benefits of free weights
- promote quicker strength gains
- improves balance & coordination
- more versatile and free rage of motion
- allows more variations
what are some cons of free weights>
- require a help from a spotter
- can result in more injuries than machines if not used properluy
- must need coordination and balance
what are pros of machines?
- 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
what are cons of using machines?
- 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)
what are 5 rules of the weight reoom
- 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
what are some cardio machines
treadmill, stair stepps & elliptical
what are some strength training machines
chest press, leg press, smith machine
what are some resistance (body weight) devices?
chin up / dip bar, decline ab bench
what are some free weights & free weight equipment?
power rack, bench press
what are some other equipment
barbell, dumbell, clips, various cable handles
what are some benefits of strength& conditioning training?
- more energy
-improved confidence - improved mood
-quicker healing - improved metabolism
- prevents bone density
- improves posture
- decreases chance of injury
