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Flashcards in Test 4 Deck (18)
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1
Q

what are the two types of weight training; which do you do first

A

strength and endurance; endurance

2
Q

‘formula’ for the 2 types of weight training

A

endurance: 3 sets of 12-15 reps, lower weight
strength: 3 sets of 8-10 reps, 8-10 reps

3
Q

time between sets for beginner

A

60-90 seconds

4
Q

occupation to benefit from strength training

A

firefighter

5
Q

occupation to benefit from endurance training

A

chef chopping

6
Q

how to know if weight is correct

A

last few reps should be difficult

7
Q

2 types of weight equipment

A

free weights and selectorized

8
Q

unique feature of the free weights

A

other muscles must join in to correct

9
Q

selectorized machines: for who, what makes them different

A

beginners, predetermined ROM

10
Q

bicep alternatives

A

crossover cables: bicep curls: pulley low, palms to ceiling, hands to shoulders, back down.
dumbbells: bicep curls: hands down, palms facing mirror, palms to shoulders and bring back down

11
Q

rotary shoulder alternatives

A

dumbbells: military press: hands on shoulders, extend arms up, back to shoulders
crossover cables: upright row: palms facing ground, pulley low, hands to shoulders and back down

12
Q

rotary chest alternatives

A

dumbbells: bench press: thumbs at armpits, lay on back to head is on mat, latissimus dorsi opposes the chest
crossover cables: crossover (signature cc exercise) use d-ring, pulley at head/slightly above, torso slightly forward, one foot forward, keep elbows bent and crossover

13
Q

latissimus dorsi (rotary lat alternatives)

A

dumbbells: one arm row: knee on bench, chest parallel to ground, isolate arm, lift up and back down,repeat/switch.
crossover cables: pull ups: face mirror

14
Q

triceps

A

dumbbells: tricep kickback: torso parallel to ground, upper arm fixed to side of body, extend forearm and bring it back.
crossover cables: tricep pull down: rope attachment, pulley is high, tuck elbows, hands start down, come to right angle, back down, face angles

15
Q

hamstring/quads (replaces leg extension and curl)

A

squats: feet under shoulders, body weight in heels

16
Q

adductors (inner thigh machine) and abductors (outer thigh machine)

A

crossover cables: pulley is low, ankle strap on, pull limb across/away from body and back

17
Q

calves

A

calf/toe raises

18
Q

behaviors for free weights (8)

A

1) don’t talk to anyone while lifting
2) face mirror
3) 1 person per bench
4) don’t walk between benches
5) take free weights off both sides of the tree
6) push one side forward/back to check dumbbells
7) roll weights back onto the tree
8) drop weights on impact mats if needed