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Training Instruction Flashcards

1
Q

Bench Press

A

JA: Shoulder horizontal adduction, shoulder flexion, elbow extension
Muscles: Pec major, anterior delt, triceps

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2
Q

Incline Bench Press

A

JA: Shoulder horizontal adduction, elbow extension
Muscles: Pec major (clavicular head), anterior delt, triceps

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3
Q

Chest Fly

A

JA: Shoulder horizontal adduction
Muscles: Pectoralis major, triceps

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4
Q

Military Press

A

JA: Shoulder flexion into abduction & flexion, elbow extension
Muscles: Anterior & medial delt, supraspinatus, triceps

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5
Q

DB Shoulder Press

A

JA: Shoulder abduction, scap rotation, elbow extension
Muscles: Medial & anterior delt, triceps, traps

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6
Q

DB Upright Row

A

JA: Shoulder abduction, scap elevation/rotation, elbow flexion
Muscles: Medial & anterior delt, Supraspinatus, levator scap, rhomboids, traps, brachialis & brachioradialis

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7
Q

Lateral Raise

A

JA: Shoulder abduction
Muscles: Medial delt, supraspinatus, levator scap, rhomboids, traps, brachialis & brachioradialis

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8
Q

Rear Delt Raise

A

JA: Horizontal shoulder abduction
Muscles: Rear delt

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9
Q

Front Raise

A

JA: Shoulder flexion
Muscles: Anterior delt

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10
Q

Bent Over Row

A

JA: Shoulder horizontal abduction, shoulder extension, scap retraction, elbow flexion
Muscles: Lats, rhomboids, traps, infraspinatus, rear delts, brachialis, biceps, brachioradialis

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11
Q

Lat Pull Down

A

JA: Shoulder adduction, scap medial rotation, elbow flexion
Muscles: Lats, teres major, brachialis, biceps, brachioradialis

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12
Q

Tricep Extension

A

JA: Elbow extension
Muscles: Triceps

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13
Q

Tricep Kickback

A

JA: Elbow extension
Muscles: Triceps

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14
Q

Tricep Push Down

A

JA: Elbow extension
Muscles: Triceps

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15
Q

Bicep Curl

A

JA: Elbow flexion
Muscles: Biceps, brachialis, brachioradialis

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16
Q

Hammer Curl

A

JA: Elbow flexion
Muscles: Biceps, brachialis, brachioradialis

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17
Q

Back Squat

A

JA: Hip extension, knee extension, back extension
Muscles: Gluteus maximus, rectus femoris, vastus lateralis, medialis, intermedius, biceps femoris, semitendinosus, semimembranosus

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18
Q

Front Squat

A

JA: Knee extension, hip extension
Muscles: Rectus femoris, vastus lateralis, medialis, intermedius, biceps femoris, semimembranosus, semitendinosus, gluteus maximus

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19
Q

Deadlift

A

JA: Hip extension, knee extension, back extension
Muscles: Legs + erector spinae

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20
Q

Sumo Deadlift

A

JA: Hip extension, knee extension, back extension, hip adduction
Muscles: Legs, erector spinae, adductors, medial glute

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21
Q

Romanian Deadlift

A

JA: Hip extension, back extension
Muscles: Gluteus maximus, biceps femoris, semimembranosus, semitendinosus, erector spinae

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22
Q

DB Lunge

A

JA: Hip extension, knee extension
Muscles: Legs + sartorius

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23
Q

Lateral Lunge

A

JA: Hip extension, hip abduction, hip adduction, knee extension
Muscles: Gluteus maximus, gluteus medius, tensor fascia latae, hip adductors

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24
Q

DB Step Ups

A

JA: Knee extension, hip extension
Muscles: Legs + sartorius

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25
Bulgarian Split Squat
JA: Hip extension, knee extension Muscles: Legs + sartorius
26
Physioball Leg Curl
JA: Knee Flexion w/ Isometric Hip Extension Muscles: Biceps femoris, semimembranosus, semitendinosus, gastrocnemius
27
Heel Raise
JA: Plantarflexion Muscles: Soleus, gastrocnemius, plantaris
28
Sit Up
JA: Trunk flexion Muscles: Rectus abdominus
29
Reverse Ab Curl Up
JA: Trunk flexion Muscles: Rectus abdominus
30
Alt Ankle Touches
JA: Trunk flexion & rotation Muscles: Rectus abdominus, obliques
31
Glute Bridge
JA: Back extension, hip extension Muscles: Back extensors, hip extensors (proximal hamstring, gluteus maximus)
32
Opposite Raise (Superman)
JA: Hip extension, spinal extension, shoulder flexion Muscles: Gluteus maximus, erectors, delts, mid traps
33
Goodmorning
JA: Back extension, hip extension Muscles: Gluteus maximus, hamstrings, erectors
34
Physioball Roll Up
JA: Trunk flexion Muscles: Rectus abdominus
35
Med Ball Slams (Chops)
JA: Trunk and hip flexion Muscles: Rec abs, hip flexors
36
Med Ball Rotation Pass
JA: Trunk rotation Muscles: Obliques, hip extensors
37
Medicine Ball Pullover
JA: Trunk flexion, shoulder extension Muscles: Rec abs, lats
38
Bench Press Spotting
Alt grip lift off, inside lifter's grip Do not contact bar unless necessary
39
Bench Press Considerations
Do not bounce bar on chest Do not raise hips off bench Asymmetrical extension indicates inbalance Lighter loads, higher reps solves many issues
40
DB Press Spotting
At wrists, may need to help get into/out of position
41
DB Press Considerations
Elbow/wrist stack is important, higher degree of stability required Excessive elbow flexion most common
42
DB Fly Considerations
Only for healthy joint structures External rotation places excessive stress on joint
43
Common Errors in DB Fly
Over flexing/extending elbow Excessive scap protraction Uncontrolled eccentric
44
Push Up Considerations
Wrist/elbow positioning minimizes joint stress Hand placement superior to shoulder/too narrow causes increased shoulder abduction Drive through heel of palm to avoid loaded extension in wrist
45
Military Press Spotting
Seated: spot weight instead of appendage Standing: Spot distal end of humerus, not elbow
46
Military Press Considerations
Lack of ROM in lats caused posterior lean, placing excessive stress on lumbar BTN press causes excessive stress in shoulder capsule Do not bounce/flex hip in bottom of movement
47
DB Press Considerations
Do not press weight upward and outward
48
Upright Row Considerations
Do not jerk weight/shrug shoulders Possible issues past 90 degree abduction
49
Lateral Raise Spotting
Spot proximal end of forearm
50
Common Errors in Lateral Raise
Hip extension cheat Shrugging Elbow flexion to reduce MA Same errors in rear delt raise
51
Rear Delt Raise
Spot forearms from front Ensure trunk is parallel to floor, movement in vertical path against full gravitational resistance
52
Front Raise Errors
Swing to generate momentum Pronated grip past 90 deg flexion can cause injury Neutral grip preferred
53
Bent Over Row Considerations
Proper midline stabilization important Common to cheat with a hinge up Too vertical of angle is common error
54
Single Arm Row Considerations
Do not extend hip/rotate spine for momentum Do not lower torso to meet DB Do not curl DB, emphasis is shoulder hyperextension
55
Seated Row Considerations
Drive through scap, limit trunk extension/shoulder elevation Do not lean forward to generate momentum Do not curl, emphasis is shoulder hyperextension
56
Lat Pull Down Considerations
Watch for back extension Do not go BTN Drive through scap (rotation/adduction), not just curl
57
Tricep Extension Considerations
Spot weight, guard against end range Wrist pain may occur from shoulder abduction Do not allow hips off bench
58
Tricep Kickback Considerations
Spot forearm/upper arm from side Cables/bands ideal for gravity vector DB encourages swinging Maintain neutral spine
59
Tricep Pushdown Considerations
Do not flex hips/shoulder Elbows remain fixed
60
Bicep Curl Considerations
Spot weight from front No swinging Do not flex/extend hips/shoulders
61
Back Squat
JA: Hip extension, knee extension, back extension Muscles: Legs
62
Back Squat Spotting
Set bar height w/ upper chest Spot behind lifter, feet just wider, hands next to rib cage Mirror form at all times, maintaining torso position if needed
63
Back Squat Errors
Knees past toes Back dominant instead of glute dominant Weight past mid foot, heel lift Bar too high/low on back Anterior tilt to stabilize spine Poor bracing Butt wink Excess forward lean Knees adduct/abduct
64
Front Squat Considerations
Excessive wrist extension instead of lat/tricep mobility for shelf Backward hip migration over stresses back and compromises torso position Lack of dorsiflexion can limit performance
65
Deadlift
JA: Hip extension, knee extension, back extension Muscles: Legs + erector spinae
66
Deadlift Errors
Back rounding Lack of knee extension, causes RDL Unsynchronized movement Dragging bar up shins Leaning too far back, pulling posteriorly
67
Sumo Deadlift
JA: Hip extension, knee extension, back extension, hip adduction Muscles: Legs, back extensors, short adductors + gluteal medius
68
Sumo Deadlift Considerations
Easier for new lifters, vertical torso position easier to maintain, wider base provides more stability
69
Romanian Deadlift
JA: Hip extension, back extension Muscles: Gluteus maximus, biceps femoris, semitendinosus, semimembranosus, erector spinae
70
RDL Considerations
Not a lower back exercise Initiate movement by driving hips backwards Once initially flexed, hips do not drop during descent
71
RDL Errors
Rounded back Locked knees Excessive knee flexion Protracted scapula
72
DB Lunge
JA: Hip extension, knee extension Muscles: Legs
73
Lunge Considerations
Knee flexion of back leg should occur simultaneously in descent - limits tibial translation Excess dorsi flexion common Rev lunge: glute dominant Forward lunge: quad dominant Walking lunge: combination

CPT (31 decks)

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