study guide for weight training final exam
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Study Guide for Weight Training Final Exam. Power/Ground Based Exercises Done Twice a Week. Squat. Power Cleans. Jammer Alternating Jammer. Reciprocal Leg. Hammer Exercises Done once a week. Decline Bench Press. Bench Press. Upright Row. Alternating Incline Press. - PowerPoint PPT PresentationTRANSCRIPT
Study Guide for Weight Training Final Exam
Power/Ground Based ExercisesDone Twice a Week
Power Cleans
Squat
Reciprocal LegJammer Alternating Jammer
Hammer ExercisesDone once a week
Bench Press Decline Bench Press
Alternating Incline PressUpright Row
Free Motion ExercisesDone Once a Week
Standing Chest Press Standing Row Standing Incline Press Rear Deltoid
Shoulder Press Lat Pull-down Tricep Press Bicep Press
0 – Posterior Deltoid (Rear Delts)1 - Trapezius, superior part 2 - Trapezius, middle part3 - Trapezius, inferior part4 - Teres major and minor
5 - Infraspinatus and Rhomboideus 6 - Latissimus dorsi (Lats)
7 – Lumbar (Erector Spinae) 8 - Deltoideus, lateral part (Side Delts)
9 - Biceps brachii (Biceps)10 - Brachialis
11 - Triceps brachii, lateral head12 - Triceps brachii, long head
13 - Triceps brachii, medial head14 - Extensor muscles of the forearm
15 - Flexor muscles of the forearm16 - Deltoideus, anterior part (Front Delts)
17 - Coracobrachialis18 - Pectoralis major, clavicular part
19 - Pectoralis major, middle part20 - Pectoralis major, lower part
21 - Serratus anterior22 - Rectus abdominis (Abs)
23 - Obliquus externus abdominis (Obliques) 24 - Gluteus maximus25 - Gluteus medius
26 – Adductors (Hip Flexors)27 - Quadriceps femoris (Quads)
28 - Hamstrings29 – Gastrocnemius (Calves)
30 – Soleus
Muscles of the Human Body
Traps
Triceps
Pecs/Chest
Machines and Muscle Groups
Power CleansDeltoids, Triceps, Middle Back,
Lower Back, Traps, Forearms, Quadriceps, Hamstrings, Calves, Shoulders, Glutes
SquatsQuadriceps, Glutes,
Hamstrings, Calves, Lower Back
JammerQuadriceps, Glutes,
Hamstrings, Gastrocnemius, Triceps, Lats, Deltoids
Alternating JammerHip Flexors, Deltoids,
Latissimus Dorsi,
Reciprocal LegQuadriceps, Hamstrings
Upright RowsLatissimus Dorsi, Rhomboids,
Trapezius, Rear Deltoid, Teres
Major, Biceps
Bench PressMiddle Pectorals, Upper/Lower
Pectorals, Triceps, Front Deltoids
Decline PressLower Pectorals, Middle/Upper
Pectorals, Triceps, Front Deltoids
Alternating InclineHip Flexors, Erector spinae,
Deltoids, Latissimus Dorsi
POWER HAMMER/ PUSH PULL
Machines and Muscle Groups
Standing Chest PressPectorals, Deltoids, Biceps,
Abdominals
Standing RowLatissimus Dorsi, Rhomboids,
Trapezius, Rear Deltoid, Teres Major, Biceps, Abdominals
Incline PressPectorals, Deltoids, Triceps,
Abdominals
Standing Rear DeltoidRear Deltoids, Trapezius,
Latissimus Dorsi, Abdominals
FREE MOTION/ Metabolic Ground Based Circuit
Standing Military/ Shoulder Press
Deltoids, Latissimus Dorsi, Trapezius, Abdominals, Erector Spinae
Seated Lat Pull downLatissimus Dorsi, Rhomboids,
Biceps
Standing Tricep PressTriceps, Anterior Deltoids,
Pectoralis Major, Abdominals
Standing Bicep CurlBiceps, Abdominals
Muscle Action
AGONIST (Prime Mover)
Biceps
Deltoids
Pectoralis Major
Abdominis
Iliopsoas
Quadriceps
Hip Adductor
Tibialis Anterior
ANTAGONIST
Triceps
Latissimus Dorsi
Trapezius / Rhomboids Rectus
Erector Spinae
Gluteus Maximus
Hamstrings
Gluteus Medius
Gastrocnemius