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CSCS > Ch 15, 16: Exercises > Flashcards

Ch 15, 16: Exercises Flashcards

1
Q

Bent-Knee Sit up
- muscle

A

Muscles : Rectus abdominis

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2
Q

Abdominal Crunch
- muscle

A

Muscles : Rectus Abdominis `

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3
Q

Abdominal Crunch (machine)
- muscle

A

Muscle: Rectus Abdominis

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4
Q
A
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5
Q

Front Plank
- muscle
- feet width

A

Muscle: Rectus abdominis, internal oblique, external oblique, erector spinae
Feet: Hip width

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6
Q

Side plank
- muscles
- feet position

A

Muscle: internal oblique, external oblique
Position: one foot on top of the other OR one in front of the other

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7
Q

Bent over row
- muscles
- grip
- grip-width

A

Muscles: Latissimus dorsi, Teres major, middle trapezius, rhomboids, posterior deltoid
Grip: closed, pronated
Grip-width: wider than shoulder width

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8
Q

One arm DB row
- muscles
- grip

A

Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
Grip: Closed, neutral

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9
Q

Lat Pulldown (machine)
- muscles
- grip
- grip width

A

Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, pronated
Grip width: wider than shoulder width

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10
Q

Seated Row (machine)
- muscles
- grip

A

Muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, neutral OR pronated

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11
Q

Low pulley seated row machine
- muscles
- grip

A

muscles: latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoid
grip: closed, neutral OR pronated

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12
Q

Barbell biceps curl
- muscles
- grip
- grip-width

A

muscles: biceps brachii, brachialis, brachioradialis
grip: closed, supinated
grip-width: shoulder width

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13
Q

Hammer Curl
- muscles
- grip

A

Muscles: brachialis, biceps brachii, brachioradialis
grip: closed, neutral

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14
Q

standing calf/heel raise (machine)
- muscles

A

muscles: gastrocnemius, soleus

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15
Q

seated calf/heel raise (machine)
- muscles

A

muscles: soleus, gastrocnemius

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16
Q

Flat Barbell and DB bench Press
- muscles
- athlete position
- athlete grip
- athlete grip-width
spotter grip (barbell)

A

Muscles: Pectoralis major, anterior deltoid, triceps brachii
Athlete position: supine with 5POC
Athlete grip-width: slightly wider than shoulder width
Spotter Barbell grip: closed, alternated

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17
Q

Flat and Incline DB Fly
- muscles
- athlete position
- athlete grip
- spotter position

A

Muscles: Pectoralis major, anterior deltoid, triceps brachii
Athlete position: supine with 5POC
Athlete grip: closed, neutral
Spotter position: One knee on floor

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18
Q

Vertical chest press (machine)
- muscles
- position
- grip

A

Muscles: pectoralis major, anterior deltoid, triceps brachii
Position: 5POC
Grip: Closed, pronated

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19
Q

Pec Deck (machine)
- muscles
- position
-grip

A

Muscles: Pectoralis major, anterior deltoid, triceps brachii
Position: 5POC UNLESS pad is not long enough for back of head
Grip: closed, neutral

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20
Q

Wrist Curl
- muscles
- grip
- grip-width

A

Muscles: Flexor carpi ulnaris, flexor carpi radialis, palmares longus
grip: closed, supinated
Grip-width: shoulder-width

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21
Q

Wrist extension
- muscles
- grip
- grip-width

A

Muscles: extensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus
Grip: closed, pronated
Grip-width: Shoulder width

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22
Q

Hip sled (machine)
- muscles
- feet width

A

Muscles: glute max, hamstrings, quadriceps
Feet Width: Hip-width

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23
Q

Back Squat
- muscles
- feet width
- bar position

A

Muscles: glute max, hamstrings, quadriceps
feet width: Shoulder width or wider
bar position: Low or High

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24
Q

Front squat
- muscles
- feet width
- bar position

A

Muscles: glute max, hamstrings, quadriceps
Feet width: Shoulder width
Bar Position: Parallel Arm (closed, pronated) OR crossed arm (open)

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25
Forward step lunge - muscles - grip (Bar vs DB) - bar position - spotting position
muscles: glute max, hamstrings, quadriceps, iliopsoas Grip (Bar): closed, pronated Grip (DB): closed, neutral Bar Position: Upper back and shoulder above posterior deltoids Spotter: Behind at hips stepping in unison with the athlete
26
Step Up - muscles - grip - bar position - spotter position
Muscles: glute max, hamstrings, quadriceps Grip: Closed, pronated Bar Position: Upper back and shoulders above posterior deltoids Spotter: Behind at hips
27
Good morning - muscles - grip - bar position - feet width
Muscles: Glute max, hamstrings, erector spinae Grip: Closed, pronated Bar position: Upper back and shoulders above posterior deltoids Feet width: Shoulder width or wider
28
Deadlift - muscles - grip - grip width - feet position
Muscles: Glute max, hamstrings, quadriceps Grip: Closed, pronated OR alternated Feet width: Slightly wider than shoulder width Feet Position: Hip and shoulder width
29
Stiff leg deadlift - muscles - grip - grip width - feet position - Depth
Muscles: glute max, hamstrings, erector spinae grip: closed, pronated OR alternated Grip width: slightly wider than shoulder width Feet position: Hip and shoulder width Depth: Until bar hits floor, back cannot be maintained, knees extend fully, or heels raise
30
RDL - muscles - grip - grip width - depth
Muscles: Glute max, hamstrings, erector spinae Grip: Closed, pronated Grip width: Clean OR snatch Depth: Lower until torso parallel with floor and bar in line with patella tendon
31
Leg/Knee extension (machine) - muscles
Muscles: quadriceps
32
Seated leg/knee curl (machine)
Muscles: Hamstrings
33
Single Leg Squat - muscles - grip (barbell vs DB)
Muscles: glute max, hamstrings, quadriceps Barbell Grip: Closed, pronated DB Grip: Closed, neutral
34
Single leg RDL - muscles - grip
Muscles: Glute max, hamstrings, erector spinae grip: Closed, pronated
35
Shoulder Press (machine) - Muscles - grip - position
Muscles: Anterior deltoid, middle deltoid, triceps brachii Grip: Closed, pronated Position: 5POC
36
Seated Barbell & DB shoulder press - muscles - athlete grip (barbell vs db) - athlete grip width - athlete position: 5POC - spotter grip (barbell)
Muscles: Anterior deltoid, middle deltoid, triceps brachii Barbell grip: closed, pronated DB Grip: Closed, pronated Athlete grip width: Slightly wider than shoulder width Athlete position: 5POC Spotter Grip: Closed, alternated
37
Upright row - muscles - grip - grip-width
Muscles: Deltoids, upper trapezius Grip: Closed, pronated Grip width: Shoulder width
38
Lateral Shoulder Raise - muscles - grip
Muscles: Deltoid Grip: Closed, neutral
39
Lying Barbell Triceps Extension - muscles - athlete position - athlete grip - athlete grip width - spotter grip (Starting and ending vs downward and upward phase)
Muscles: Triceps brachii Athlete position: Supine with 5POC Athlete grip: Closed, pronated Athlete grip-width: 12 inches wide Starting and ending spotter Grip: closed, alternated Downward and upward spotter grip: Supinated
40
Triceps pushdown (Machine) - muscles - position - grip - grip width
Muscles: Triceps brachii Position: Standing erect with feet shoulder width Grip: Closed, pronated Grip width: 6-12 inches wide
41
Push Press - muscles - grip - grip width - feet width - bar position
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius Grip: Closed, pronated Grip width: Clean grip Feet Width: Hip width Bar position: On top of anterior deltoids and clavicle
42
Push Jerk - muscles - grip - grip width - feet width - Catch
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius Grip: Closed, pronated Grip width: Clean grip Feet width: Hip to shoulder width Catch: Erect torso, neutral head, flat feet, bar slightly behind head forming straight line
43
Power Clean - Muscles - grip - grip width - feet width - catch
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius Grip: Closed, pronated OR hook Grip width: Clean Feet width: Hip and shoulder width Catch: Erect torso, shoulders ahead of hips, neutral head, flat feet
44
Power Snatch - muscles - grip - grip width - feet width - catch
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius Grip: Closed, pronated OR hook Grip width: Snatch feet width: Hip and shoulder width Catch: Fully extended elbow, erect and stable torso, neutral head, flat feet, body's weight over middle of the foot
45
1 Arm DB snatch - muscles - grip - starting position
Muscles: quadriceps, glute max, hamstrings, soleus, gastrocnemius, deltoids, trapezius Grip: Closed, pronated Starting position: Neutral, scapulae depressed and retracted, chest up and out, head in line, body weight balanced on feet, feet flat, shoulders on top or slightly in front, eyes forward
46
Stability ball rollout - muscles
Muscles: rectus abdominis, iliopsoas
47
Stability Ball Pike - muscles - starting position
Muscles: rectus abdominis, iliopsoas Starting position: Quadruped
48
Stability ball jackknife - muscles - starting position
Muscles: rectus abdominis, iliopsoas Starting position: quadruped
49
Tire flip - muscles - feet width
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius Feet width: Shoulder width
50
Log clean and press - muscles - starting position
Muscles: Glute max, hamstrings, quadriceps, soleus, gastrocnemius, deltoids, trapezius Start: back neutral, scapulae depressed and retracted, head in line, shoulders over or slightly in front of log
51
Back squat with bands - muscles - grip - feet width - band placement
Muscles: Glute max, hamstrings, quadriceps Grip: Closed, pronated Feet width: Shoulder width or wider Band Placement: Loop bands around pegs of power racks OR loop around handles of heavy DBs
52
Two-Arm KB swing - muscles - feet width - starting position
Muscles: Glute max, hamstrings, quadriceps Feet width: hip or shoulder width Start: Hips lower than shoulders, neutral spine, feet flat, shoulders retracted and depressed, eyes focused straight ahead or slightly upward
53
Tire Flipping Common Flaws and their corrections
Flaw 1 : Placing feet too close to tire when intimating movement. Correction 1 : Have athlete move feet away from tire and instruct to raise chest while contracting musculature of low back Flaw 2: Hips rise faster than shoulders Correction 2: Instruct to keep hips low and drive tire forward rather than lifting it. Also encourage to keep the hips slightly below the shoulders Flaw 3: Lifting motion used rather than pushing motion Correction 3: Drive the tire forward and move forward with tire as it is elevated. "Strike the tire with the quadriceps at hip height and continue forward."
54
How to spot tire flips
Assist by pushing when needed Be aware of area of athlete Need 2 spotters on either side
55
Tire flipping movement technique
1. Extend knees and hips and plantar flex ankles while pushing forward and up 2. Move forward explosively towards the tire by taking 2-3 steps 3. Flex one hip and forcefully strike the tire with the quadriceps of that leg 4. Immediately after striking tire reorient hands into pronated grip 5. Move feet forward while extending arms in order to flip tire
56
Bilateral facilitation
An increase in voluntary activation of the agonist muscle group that is seen in trained and stronger individuals
57
Bilateral deficit
Asymmetries in force production between unilateral and bilateral movements commonly seen in weak and injuries people
58
Variable Resistance
Attempts to manipulate resistance so that the muscle maximizes force through the full ROM and is commonly seen as chains and bands
59
Accommodating Resistance
Allows for the speed of the movement or isokinetic resistance to be controlled through the full ROM but is unlikely to provide an adequate training stimulus
60
Constant External Resistance
The most commonly used method for applying resistance that involves the resistance to stay constant throughout a full ROM
61
Pronated Grip
Palm down, knuckles up
62
Supinated Grip
Palm up, knuckles down
63
Neutral grip
Knuckles to the side
64
Alternated grip
One supinated, one pronated
65
Hook grip
Like pronated but thumb stays under index and middle finger
66
Closed grip
Thumb wraps around bar
67
False grip
Thumb does not wrap around bar
68
When achieving ROM do you want movements to be slow and controlled or fast and explosive?
Slow and controlled
69
Valsalva Manuever
Closing glottis while contracting abdomen to create rigidity in the torso Should only be used for experienced lifters
70
Bodyweight training limitations vs benefits
Limitations: load limited, no affect on absolute strength, need to change sets and reps to change intensity which will change outcome goal Benefits: specific to anthropometrics, closed chain exercises, several muscle groups trained at once, increases relative strength, body control improved, low cost
71
Best type of exercises for core activation?
Ground-based exercises
72
What happens when instability is increased?
RFD, force production, and power output decreases
73
When training on an instability device force production may only be what percentage versus ground-based exercises?
70%
74
How to determine resistance when using chains (example 5RM)
1. Find 1RM without chains 2. subtract average chain resistance from 5RM 3.
75
How to add chains onto barbell
Let chains hit the floor fully and loop from smaller chains
76
Benefits of the farmer's walk
grip strength, back endurance, anaerobic endurance
77
Clean grip
wider than shoulder width and outside knees
78
Snatch grip
Much wider than shoulder width apart
79
Weight belt benefits vs drawback
Benefits: Helps maintain intra-abdominal pressure for exercises that load the lower back Drawback: Doesn't train abdominal muscles
80
Chain supplemented exercise benefits
Allows linear increase in applied resistance May causes post-activation potentiation effect Decreasing the resistance at the bottom portion may cause a more rapid stretch-shortening cycle

CSCS (17 decks)

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