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Fitness and athletic conditioning > Resistance > Flashcards

Resistance Flashcards

1
Q

BB Front Squat

A

CP:

  • Balance bar on anterior deltoid
  • Feet shoulder width apart
  • Knees not over toes
  • Keep your head up at all times.
  • Inhale squat, exhale push

Muscles:
Quads:
Vastis lateralis/medialis/intermedius
Rectus femorus

Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
Glutes

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2
Q

BB Box Squat

A

CP:

  • Bend bar across shoulders
  • Tight arch in lower back
  • Don’t bounce off box

Muscles:
Quads:
Vastis lateralis/medialis/intermedius
Rectus femorus

Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
Glutes

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3
Q

Cable Hip Add/Abduction

A

CP:

  • Back straight
  • Breathe
  • slow controlled movement, don’t swing.

Muscles:
Ab- glutes, tfl
Ad- Adductor brevis/ magnus/longus, Gracilis, iliapsoas

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4
Q

One arm DB row

A

CP:

  • Flat back
  • tight core to keep from turning
  • pull elbow back as far as possible
  • breathe

Muscles:
Trapezius
Latissimus dorsi, Teres major

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5
Q

BB Prone Bench Pull

A

CP:

  • squeeze shoulder blades together
  • wide grip, lower back/ close grip, upper back

Muscles:
Lats, infra spinatus, teres minor
Rhomboid, Middle traps

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6
Q

DB front raise

A

CP:

  • Lift one at a time
  • Breathe
  • Maintain slight bend in elbows throughout exercise
  • lift slightly higher than shoulder

Muscles:
Ant deltoid
Pec major

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7
Q

DB lat raise

A

CP:

  • feet shoulder width apart
  • palms turned towards body
  • Don’t lean forward
  • breathe

Muscles:
Middle deltoid, supra spinatus
anterior delt

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8
Q

Upright row

A

CP:

  • grip slightly less than shoulder width
  • raise elbows up to the side till bar is at your chin
  • keep bar close to body
  • stationary torso during movement

Muscles:
Supra spinatus
anterior deltoid

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9
Q

Arnold dumbell press

A

CP:

  • starting position- look like contracted bicep curl
  • shoulder press db as you rotate palms until facing forward
  • Breathe
  • rotate back to starting position

Muscles:
middle deltoid, supraspinatus
infra spinatus, teres minor

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10
Q

Cable Cross Over

A

CP:

  • Pulleys above head
  • starting position step forward between pulleys
  • slight bend at elbows and hips
  • extend arms till you feel stretch in your chest
  • throughout movement arms and torso should remain stationary

Muscles:
Pec major
Anterior deltoid

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11
Q

DB incline bench press

A

CP:

  • raise db to shoulder width
  • palms away from body
  • feet flat on floor
  • breathe
  • Lock your arms up top

Muscles:
upper pec major
anterior deltoid

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12
Q

DB sumo squat

A

CP:

  • legs wider than shoulder width
  • knees slightly bent
  • toes facing out
  • arms stationary
  • breathe
  • squat till thighs are parallel to floor
  • press with heels

Muscles:
Quads:
Vastis lateralis/medialis/intermedius
Rectus femorus

Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
Glutes

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13
Q

DB Single leg deadlift

A

CP:

  • weight in opposite hand to standing leg
  • knee slightly bent
  • lower kettle bell until back and leg are parallel to ground
  • breathe

Muscles:
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus

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14
Q

Multi Hip machine- ab/adduction

A

CP:

  • Don’t use handrails
  • activate core
  • straight posture
  • breathe

Muscles:
Ab: glute medius, TFL, illiapsoas
Ad: Adductor longus, brevis, magnus, gracilis, illiapsoas sartorius

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15
Q

Cable hip flexion/extension

A

CP:

  • move back so tension for full rom
  • controlled movements, no swinging, stationary hips
  • activate core
  • breathe
Muscles:
Flexion- Illiapsoas, pectineus, rectus femoris
Extension- Glute max, 
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
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16
Q

v-bar pull down

A

CP:

  • chest out
  • lean back slightly
  • squeeze shoulder blades
  • stationary torso
  • breathe

Muscles:
Lats, teres major, pec major
lower traps, pec minor

17
Q

Cable neutral ext/interal rotation

A

CP:

  • Straight body
  • locked elbow
  • breathe
  • activate core

Muscles:
Int-subscapularis, anteres major
Ext-infraspinatus, teres minor

18
Q

DB Flat flyes

A

CP:

  • Feet flat on floor for whole exercise
  • lower db’s in arc to sides of body
  • hips/ shoulders flat on bench
  • bend in elbows throughout exercise

Muscles:
pec major
anterior deltoid

19
Q

BB Overhead squat

A

CP:

  • Feet/ hands wider than shoulder width
  • retract shoulder blades
  • push armpits forward so bb is slightly behind your head
  • arms remain extended throughout exercise.
  • keep back straight

Muscles:
Quads:
Vastis lateralis/medialis/intermedius
Rectus femorus

Hamstring:
Biceps Femorus
Semi membranosus/tendonosus

20
Q

Single leg press

A

CP:

  • one foot on platform inline with hip
  • don’t move pelvis, strains lower back
  • breathe
Muscles:
Quads:
Vastis lateralis/medialis/intermedius
Rectus femorus
glutes max
21
Q

DB box step-up

A

CP:

  • upright posture
  • do not flex at trunk/allow knee to move anteriorly
  • drop till foot touches ground
  • breathe

Muscles:
Quads:
Vastis lateralis/medialis/intermedius
Rectus femorus

Hamstring:
Biceps Femorus
Semi membranosus/tendonosus

Glute max

22
Q

Multi hip Machine flex/extension

A

CP:

  • straight posture, hands on hips
  • activate core
  • slow tempo
  • breathe

Muscles:
Flexion:
Iliapsoas, pectinius
Rectus femoris

Extension:
Glute max
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
23
Q

Bent over one-arm long bar row

A

CP:

  • knees slightly bent
  • Pull bar up till weight touches chest
  • stationary torso during exercise
  • plate cannot touch floor

Muscles:
Rhomboid, middle traps
Lats, teres major

24
Q

BB bent-over row

A

CP:

  • torso stationary during exercise
  • elbows close to body
  • knees slightly bent
  • neutral spine

Muscles:
Lats, teres minor, infraspinatis
Rhomboid, middle traps

25
Q

DB lying reverse fly

A

CP:

  • Arms out infront perpendicular to bench
  • elbows slightly bent, do not change angle of elbows
  • pull arms back while squeezing shoulder blades

Muscles:
Lats, teres minor, infraspinatus
Rhomboid, middle traps

26
Q

Cable diagonal internal/external rotation

A

CP:

  • Soft elbows
  • palms facing outward
  • feet shoulder width apart
  • move diagonally in an arc motion

Muscles:
Internal:
subscapularis, tere major
lats pec major

External:
Infraspinatus, teres minor
Post deltoid

Fitness and athletic conditioning (13 decks)

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