Weightroom Fundamentals Flashcards
This is important to record weights, sets, and repetitions to measure progress.
Weightroom log
When a joint is taken through complete joint movement
Full Range Of Motion (FROM)
Any movement that is performed in a full range of motion ONE time.
Repetition
A complete group of repetitions.
Set
In the FITT principle: “The number of times per week you work out.”
F - Frequency
In the FITT principle: “Increasing the amount of weight/repetitions you lift.”
I - Intensity
In the FITT principle: “Increasing the amount of time you take to complete your workout.”
T - Time
In the FITT principle: “Changing the form of exercise you perform.”
T - Type
Name two (2) important components to a comprehensive fitness program.
- A proper warm-up
- Cardiovascular training.
- Exercises for major muscle groups.
- A proper cool down.
A swimmer does doing pull-ups to increase back strength for the freestyle front crawl.
SPECIFICITY
A football player adds five pounds to his previous maximal lift from the week prior.
OVERLOAD
An Olympic-style weight lifter goes from hang-cleans to power-cleans, to clean and jerks, and finally snatches.
PROGRESSION
Low weight + high repetition = ?
Endurance
High weight + low repetition = ?
Strength
Low weight + fast repetition = ?
Power
What is the formula for maximal heart rate?
220 - Age
What is the formula for target heart rate?
220 - Age x (65%-85%)
A type of program in which the user does one sub-maximal set on each piece equipment around a weightroom to raise heart rate.
Circuit training
NAME THAT ANTAGONIST:
Triceps
Biceps
NAME THAT ANTAGONIST:
Hamstrings
Quadriceps
NAME THAT ANTAGONIST:
Gastrocnemius
Tibialis Anterior
NAME THAT ANTAGONIST:
Trapezius
Sternocladomastoid
NAME THAT ANTAGONIST:
Pectoralis Major
Latissimus Dorsi
NAME THAT ANTAGONIST:
Gluteus Maximus
Hip Flexors
