Weightroom Fundamentals Flashcards
This is important to record weights, sets, and repetitions to measure progress.
Weightroom log
When a joint is taken through complete joint movement
Full Range Of Motion (FROM)
Any movement that is performed in a full range of motion ONE time.
Repetition
A complete group of repetitions.
Set
In the FITT principle: “The number of times per week you work out.”
F - Frequency
In the FITT principle: “Increasing the amount of weight/repetitions you lift.”
I - Intensity
In the FITT principle: “Increasing the amount of time you take to complete your workout.”
T - Time
In the FITT principle: “Changing the form of exercise you perform.”
T - Type
Name two (2) important components to a comprehensive fitness program.
- A proper warm-up
- Cardiovascular training.
- Exercises for major muscle groups.
- A proper cool down.
A swimmer does doing pull-ups to increase back strength for the freestyle front crawl.
SPECIFICITY
A football player adds five pounds to his previous maximal lift from the week prior.
OVERLOAD
An Olympic-style weight lifter goes from hang-cleans to power-cleans, to clean and jerks, and finally snatches.
PROGRESSION
Low weight + high repetition = ?
Endurance
High weight + low repetition = ?
Strength
Low weight + fast repetition = ?
Power
What is the formula for maximal heart rate?
220 - Age
What is the formula for target heart rate?
220 - Age x (65%-85%)
A type of program in which the user does one sub-maximal set on each piece equipment around a weightroom to raise heart rate.
Circuit training
NAME THAT ANTAGONIST:
Triceps
Biceps
NAME THAT ANTAGONIST:
Hamstrings
Quadriceps
NAME THAT ANTAGONIST:
Gastrocnemius
Tibialis Anterior
NAME THAT ANTAGONIST:
Trapezius
Sternocladomastoid
NAME THAT ANTAGONIST:
Pectoralis Major
Latissimus Dorsi
NAME THAT ANTAGONIST:
Gluteus Maximus
Hip Flexors
This workout regimen incorporates lifting, with running, swimming, rowing, and various other types of athletic activities.
Crosstraining
This workout regimen involves lifting high amounts of weight on three major exercises: bench, squat, and deadlift.
Powerlifting
This workout regimen involves lifting weights in rep ranges between 8-to-12 and working on assistance exercises.
Hypertrophy
What percentage of heart rate max will you reach your anaerobic threshold?
85% of heart rate max
MULTI-JOINT or SINGLE-JOINT:
Bicep Curls
Single-joint
MULTI-JOINT or SINGLE-JOINT:
Deadlift
Multi-joint
MULTI-JOINT or SINGLE-JOINT:
Leg extensions
Single-joint
MULTI-JOINT or SINGLE-JOINT:
Squat
Multi-joint
MULTI-JOINT or SINGLE-JOINT:
Dumbbell flyes
Single-joint
MULTI-JOINT or SINGLE-JOINT:
Pullups
Multi-joint
Name the four (4) muscles that make up the “core”.
- Rectus Abdominus
- External Obliques
- Internal Obliques
- Transverse Abdominus
Holding your breath while lifting heavy weight is an advanced, albeit dangerous, technique called:
The Valsalva Maneuver
