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Resistance Exercise Instruction > Class Final (2) > Flashcards

Class Final (2) Flashcards

(66 cards)

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1
Q

What happens during inhalation?

A

The weight goes toward the ground

Inhalation is the process of breathing in.

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2
Q

What happens during exhalation?

A

The weight goes away from the ground

Exhalation is the process of breathing out.

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3
Q

What is a common mistake in BB Bench Press?

A

Hand placement on bar too narrow or wide

Proper hand placement is crucial for safety and effectiveness in the bench press.

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4
Q

What is a progression exercise for BB Bench Press?

A

Earthquake bench press

This variation adds instability, increasing the challenge.

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5
Q

What is a regression for BB Bench Press?

A

Lighter weight

Reducing weight helps beginners or those recovering from injury.

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6
Q

What is a cue for BB Bench Press?

A

“Push the floor away or stack your wrists”

Cues help in maintaining proper form during the lift.

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7
Q

What is a common mistake in DB Bench Press?

A

People have their elbows out at a 90 degree angle instead of 50 - 60 degrees

Correct elbow positioning is important for shoulder safety.

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8
Q

What is a progression exercise for DB Bench Press?

A

Alternating arms

This variation can enhance stability and coordination.

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9
Q

What is a regression for DB Bench Press?

A

Lighter weight

Reducing weight can help focus on form and technique.

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10
Q

What is a cue for DB Bench Press?

A

“Drive dumbbells up & inward”

This cue emphasizes the correct path of movement.

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11
Q

What is a common mistake in DB Chest Fly?

A

Many will move their elbows instead of shoulders

Proper movement should focus on the shoulder joint for effectiveness.

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12
Q

What is a progression exercise for DB Chest Fly?

A

Slower movements (change the tempo)

Slowing down the tempo increases time under tension.

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13
Q

What is a regression for DB Chest Fly?

A

No weights

Performing the movement without weights can help beginners learn the motion.

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14
Q

What is a cue for DB Chest Fly?

A

“Hug a tree” “Try to make middle of peas touch”

These cues help visualize the intended motion of the exercise.

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15
Q

What is a common mistake in BB Bent Over Row?

A

Many will shrug their shoulders instead of pinching their shoulder blades together

Proper scapular movement is critical for targeting the back muscles effectively.

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16
Q

What is a progression exercise for BB Bent Over Row?

A

Have one side heavier than the other

This can increase the challenge and improve unilateral strength.

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17
Q

What is a regression for BB Bent Over Row?

A

Single arm dumbbell row

This variation allows for focus on one side at a time and can help correct form.

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18
Q

What is a cue for BB Bent Over Row?

A

“Hinge at the hip NOT the back”

This cue helps maintain proper spinal alignment during the exercise.

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19
Q

What is a common mistake when performing the DB One Arm Row?

A

Many put their legs off center instead of parallel

Proper leg positioning is essential for stability during the exercise.

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20
Q

What is a progression for the DB One Arm Row?

A

Alternate

Alternating arms can increase the challenge and improve balance.

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21
Q

What is a regression for the DB One Arm Row?

A

Seated DB row

Seated variations can help beginners focus on form.

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22
Q

What is the cue for the DB One Arm Row?

A

Bring elbow back towards hip

This cue helps ensure proper form and engagement of the back muscles.

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23
Q

What is a common mistake when performing the BB Seated Shoulder Press?

A

Wrist will be bent back instead of stacked

Proper wrist alignment is critical to prevent injury.

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24
Q

What is a progression for the BB Seated Shoulder Press?

A

Add weight

Increasing weight helps build strength over time.

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25
What is a regression for the BB Seated Shoulder Press?
Lighter weight ## Footnote Using lighter weights allows beginners to learn the movement safely.
26
What is the cue for the BB Seated Shoulder Press?
Chest up and out ## Footnote This cue promotes good posture during the press.
27
What is a common mistake when performing the DB Seated Shoulder Press?
Many will bring their elbows below a 90 degree angle ## Footnote Maintaining elbow position is important for shoulder safety.
28
What is a progression for the DB Seated Shoulder Press?
Alternate ## Footnote Alternating arms can enhance coordination and strength.
29
What is a regression for the DB Seated Shoulder Press?
Single shoulder press ## Footnote Focusing on one arm at a time can help with stability and form.
30
What is the cue for the DB Seated Shoulder Press?
Keep arms stacked ## Footnote Ensuring arms are stacked helps maintain proper form.
31
What is a common mistake when performing the DB Front Raise?
Many will swing the weight ## Footnote Swinging can lead to poor form and reduced effectiveness.
32
What is a progression for the DB Front Raise?
Banded raises ## Footnote Using bands can increase resistance and improve control.
33
What is a regression for the DB Front Raise?
Lighter weight ## Footnote Reducing weight allows for better focus on technique.
34
What is the cue for the DB Front Raise?
Slow and steady, Don't SWING ## Footnote This cue emphasizes controlled movements for effectiveness.
35
What is a common mistake made during the DB Lateral Raise?
Some people tend to bring their hands too far up ## Footnote This can lead to improper form and reduce the effectiveness of the exercise.
36
What is the progression for DB Lateral Raise?
Banded Raises ## Footnote Banded raises can help increase resistance and improve strength.
37
What is the regression for DB Lateral Raise?
Lighter weight ## Footnote Using lighter weights can help beginners or those with injuries perform the exercise more safely.
38
What is the cue for performing a DB Lateral Raise correctly?
Make sure hands stop at shoulder height ## Footnote This cue helps maintain proper form and target the correct muscles.
39
What is a common mistake made during the BB Back Squat?
Improper hand position ## Footnote Correct hand positioning is crucial for balance and technique.
40
What is the progression for the BB Back Squat?
Use a box ## Footnote Using a box can help ensure proper depth and form.
41
What is the regression for the BB Back Squat?
Do a body squat ## Footnote Body squats can help build strength and technique before adding weight.
42
What is the cue for performing a BB Back Squat correctly?
Keep your head up ## Footnote Maintaining an upright head position helps with balance and spinal alignment.
43
What is a common mistake made during the BB Front Squat?
Bar on neck not shoulder blade shelf ## Footnote Proper bar placement is essential for safety and effective squatting.
44
What is the progression for the BB Front Squat?
Use a box ## Footnote A box helps guide proper depth and technique.
45
What is the regression for the BB Front Squat?
Do a body squat ## Footnote This allows for practice of squatting mechanics without added weight.
46
What is the cue for performing a BB Front Squat correctly?
Rest the bar on shoulder blade shelf ## Footnote This positioning aids in balance and control during the squat.
47
What is a common mistake made during the Deadlift?
Feet too wide ## Footnote Proper foot placement is important for balance and lift efficiency.
48
What is the progression for the Deadlift?
Pause reps ## Footnote Pausing at certain points can help improve strength and technique.
49
What is the regression for the Deadlift?
Use a hex bar ## Footnote A hex bar can reduce strain on the lower back and improve form.
50
What is the cue for performing a Deadlift correctly?
Keep feet hip width apart ## Footnote This helps maintain balance and proper lifting mechanics.
51
What is a common mistake in the Stiff-legged Deadlift?
Bending their knees ## Footnote This mistake can lead to improper form and potential injury.
52
What is the progression for the Stiff-legged Deadlift?
Single leg deadlift ## Footnote This progression increases balance and stability.
53
What is the regression for the Stiff-legged Deadlift?
Use dumbbells ## Footnote This regression helps in managing weight and maintaining form.
54
What is the cue for performing a Stiff-legged Deadlift?
"Hinge at the hips" ## Footnote This cue emphasizes proper hip movement.
55
What mistake is commonly made in the Hang Clean?
Swinging like a Kettlebell without any leg drive ## Footnote This mistake can reduce the effectiveness of the lift.
56
What is the progression for the Hang Clean?
Use a dumbbell ## Footnote This allows for easier handling and focus on form.
57
What is the regression for the Hang Clean?
Elevate barbell ## Footnote This makes the lift more accessible for beginners.
58
What is the cue for performing a Hang Clean?
"Brush your shirt on the way up" ## Footnote This cue helps maintain close bar contact.
59
What mistake is often made in the Power Clean?
Bent elbows ## Footnote This can compromise the lift's integrity and effectiveness.
60
What is the progression for the Power Clean?
High hang clean ## Footnote This helps in developing strength and technique.
61
What is the regression for the Power Clean?
Use a dowel or stick ## Footnote This allows for practice without the weight.
62
What is the cue for performing a Power Clean?
"Drive from the floor" ## Footnote This emphasizes the importance of leg drive in the lift.
63
What is a common mistake in the Push Press?
Poor stance ## Footnote This can lead to instability during the lift.
64
What is the progression for the Push Press?
Single arm Kettlebell ## Footnote This helps to improve balance and unilateral strength.
65
What is the regression for the Push Press?
Single dumbbell ## Footnote This allows for easier weight management.
66
What is the cue for performing a Push Press?
"Reach for the sky" ## Footnote This cue encourages full extension and engagement.

Resistance Exercise Instruction (2 decks)

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