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20 Cards in this Set
- Front
- Back
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flat dumbell bench press:
○spotter required? ○single or multi joint ○predominant muscles involved |
○spotter required
○multi joint exercise ○muscles: -chest -shoulders -scapulae -upper arm (triceps) |
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flat dumbell fly:
○spotter? ○single or multi joint ○predominant muscles |
○spotter required
○multi joint ○muscles: -pectoralis major -anterior deltoid |
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low pulley seated row:
○spotter? ○single or multi joint ○muscles involved |
○no spotter required
○multi joint ○muscles : - upper and middle back -shoulders -upper arm |
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latt pull down:
○spotter? ○single or multi joint ○muscles involved |
○no spotter required
○multi joint ○muscles : - upper back -upper/middle back -shoulder extension -shoulders -upper arm |
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barbell biceps curl:
○spotter? ○single or multi joint ○muscles involved |
○no spotter required
○single joint ○muscles : - upper arm |
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triceps push down:
○ spotter? ○ single or multi joint ○ muscles involved |
○no spotter required
○single joint ○muscles : - upper arm |
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back squat:
○spotter? ○ single or multi joint ○ muscles involved |
○spotter required (2)
○multi joint exercise ○muscles : - same as front squat |
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forward step lunge:
○ spotter? ○ single or multi joint ○ muscles involved |
○ spotter required ( with barbell only)
○ multi joint ○ muscles : - gluteals -hamstrings -quadriceps -hip flexors -calf |
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hip sled:
○ spotter? ○ single or multi joint ○ muscles involved |
○no spotter required
○ multi joint ○ muscles : - hip extensions (gluteals and hamstring) -knee extensions (quadriceps) |
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leg extensions:
○ spotter? ○ single or multi joint ○ muscles involved |
○ no spotter required
○ single joint ○ muscles : - knee extensions ( quadriceps ) |
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lying leg curl:
○ spotter? ○ single or multi joint ○ muscles involved |
○ no spotter required
○ single joint ○ muscles : - knee flexions (hamstrings) |
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seated calf raise:
○ spotter? ○ single or multi joint ○ muscles involved |
○ no spotter required
○ single joint ○ muscles : - ankle plantar flexion |
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incline barbell bench press:
○ spotter? ○ single or multi joint ○ muscles involved |
○ spotter required
○ multi joint ○ muscles : - chest - shoulders - scapulae - upper arm ( triceps ) |
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seated dumbell shoulder press :
○ spotter? ○ single or multi joint ○ muscles involved |
○ spotter required
○ multi joint ○ muscles : - shoulders - upper shoulders and lower back -scapulae - upper arm |
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one arm dumbell row:
○ spotter? ○ single or multi joint ○ muscles involved |
○ no spotter required
○ multi joint ○ muscles : - scapulae - shoulders - elbow extension |
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hammer curl:
○ spotter? ○ single or multi joint ○ muscles involved |
○ no spotter required
○ single joint ○ muscles : - biceps -elbow flexion -brachialis |
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lying barbell triceps extensions:
○ spotter? ○ single or multi joint ○ muscles involved |
○ spotter required
○ single joint ○ muscles : - triceps brachii -elbow extension |
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hockey lunge walk
○ spotter? ○ single or multi joint ○ muscles involved |
○ no spotter required
○ multi joint ○ muscles : - iliopsoas - rectus femoris - gluteus maximus -hamstrings - hip adductors |
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walking knee tuck:
○ spotter? ○ single or multi joint ○ muscles involved |
○no spotter required
○ multi joint ○ muscles : - gluteus maximus - hamstrings |
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walking knee over hurdle:
○ spotter? ○ single or multi joint ○ muscles involved |
○ no spotter required
○ multi joint ○ muscles : - hip adductors |
