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20 Cards in this Set
- Front
- Back
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Total body
Power exercises SNATCH Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
SNATCH
Multi joint exercise Concentric: Extension (Hip), Extension (Knee), Plantar flexion (Ankle), Flexion (Shoulder), Abduction (Shoulder), Elevation (Girdle), Extension (Elbow) Muscles: Gluteus maximus, Hamstrings, Quadriceps, Calf, Anterior deltoid, Lateral deltoid, Traps (upper), Triceps Spotter: n/a Errors: 1) bar is too far from body during 2cd pull or power phase 2) incorrect forward jumping motion, instead of proper upward |
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Total body
Power exercises POWER CLEAN Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
POWER CLEAN
Multi joint exercise Concentric: Extension (Hip), Extension (Knee), Plantar flexion (Ankle), Flexion (Shoulder), Abduction (Shoulder), Elevation (Girdle) Muscles: Gluteus maximus, Hamstrings, Quadriceps, Calf, Anterior deltoid, Lateral deltoid, Traps (upper) Spotter: n/a Errors: 1) lifter performs reverse curl during 2cd Pull, instead of keeping tight to body 2) improper return of bar to floor, instead of slowly lowering to thighs first |
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Total body
Power exercises HANG CLEAN Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
HANG CLEAN
Multi joint exercise Concentric: Extension (Hip), Extension (Knee), Plantar flexion (Ankle), Flexion (Shoulder), Abduction (Shoulder), Elevation (Girdle) Muscles: Gluteus maximus, Hamstrings, Quadriceps, Calf, Anterior deltoid, Lateral deltoid, Traps (upper) Spotter: n/a Errors: starting position is incorrectly too erect, instead of correctly flexing hips and knees slightly until bar is directly above knee |
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Total body
Power exercises PUSH PRESS Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
PUSH PRESS Multi joint exerciseConcentric: Extension (Hip), Extension (Knee), Plantar flexion (Ankle), Flexion (Shoulder), Abduction (Shoulder), Elevation (Girdle), Extension (Elbow) Muscles: Gluteus maximus, Hamstrings, Quadriceps, Calf, Anterior deltoid, Lateral deltoid, Traps (upper), Triceps Spotter: n/a Errors: 1) squat depth too excessive (should not exceed 1/4 squat) 2) squatter present (should not be present for power exercises) |
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Total body
Power exercises PUSH JERK Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
PUSH JERK
Multi joint exercise Concentric: Extension (Hip), Extension (Knee), Plantar flexion (Ankle), Flexion (Shoulder), Abduction (Shoulder), Elevation (Girdle), Extension (Elbow) Muscles: Gluteus maximus, Hamstrings, Quadriceps, Calf, Anterior deltoid, Lateral deltoid, Traps (upper), Triceps Spotter: n/a Errors: 1) squat depth too excessive (should not exceed 1/4 squat) 2) squatter present (should not be present for power exercises) |
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Lower body
Hip and thigh FRONT SQUAT Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
FRONT SQUAT
Multi joint exercise Concentric: Muscles: Spotter: 2 spotters, 1 at each end of bar. Cup hands together. Errors: 1) incorrectly holding bar with upper arms perpendicular to floor (upper arms should be parallel to floor) 2) Heels rise off floor (heels should remain on floor) |
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Lower body
Hip and thigh BACK SQUAT Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
BACK SQUAT
Multi joint exercise Concentric: Muscles: Spotter: 2 spotters, 1 at each end of bar. Cup hands together. Errors: 1) flexing trunk forward during downward phase (should maintain flat back with high elbow position) 2) Heels rise off floor (heels should remain on floor) |
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Lower body
Hip and thigh HACK SQUAT (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
HACK SQUAT (machine)
Multi joint exercise Concentric: Muscles: Spotter: n/a Errors: 1) lifter descends too far (maximum range of motion is when thigh is parallel to foot platform) 2) raises hip and back off backpad (should remain contact throughout) |
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Lower body
Hip and thigh DEADLIFT Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
DEAD LIFT
Multi joint exercise Concentric: Muscles: Spotter: n/a Errors: lifter extends hip before knees during upward phase (should extend hips and knees simultaneously) |
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Lower body
Hip and thigh HIP SLED (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
HIP SLED (machine)
Multi joint exercise Concentric: Muscles: Spotter: n/a Errors: knees shift in (thighs and lower legs should remain parallel to one another and knees should not shift in or out) |
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Lower body
Hip and thigh HORIZONTAL LEG PRESS (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
HORIZONTAL LEG PRESS (machine)
Multi joint exercise Concentric: Muscles: Spotter: n/a Errors: lifter's feet are too low on the foot platform (feet should be placed so that thighs are parallel to foot platform at the starting position) |
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Lower body
Hip and thigh STEP UP Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
STEP UP
Multi joint exercise Concentric: Muscles: Spotter: stand very close behind lifter, position hands near hips, waist, or torso. Assist when needed to keep lifter balanced. Errors: 1) Pushing off with trailing leg during upward movement phase (should forcefully extend lead hip and knee instead) 2) Stepping up partially on top of the box (the entire foot should be placed on top of the box) 3) Stepping off box with lead leg (should step off box with trailing leg) |
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Lower body
Hip and thigh FORWARD STEP LUNGE Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
FORWARD STEP LUNGE
Multi joint exercise Concentric: Muscles: Spotter: stand very close behind lifter, position hands near hips, waist, or torso. Assist when needed to keep lifter balanced. Perform simultaneous step lunge with lifter. Errors: lifter takes too short a step with the lead leg, resulting in the lead knee extending passed the toes of lead foot (lifter should take exaggerated step forward, without knees extending passed lead toes) |
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Lower body
Hip and thigh STIFF LEGGED DEADLIFT Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
STIFF LEGGED DEADLIFT
Single joint exercise Concentric: Muscles: Spotter: n/a Errors: none listed |
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Lower body
Hip and thigh GOOD MORNING Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
GOOD MORNING Single joint exercise Concentric: Muscles: Spotter: n/a Errors: 1) knees fully extended and locked out (knees should remain slightly flexed throughout the exercise) 2) Lifter's back is rounded and bar is supported by neck (shoulders should be pushed back, chest pushed out, and neck slightly extended) |
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Lower body
Hip and thigh LEG (KNEE) EXTENSIONS (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
LEG (KNEE) EXTENSIONS (machine)
Single joint exercise Concentric: Muscles: Spotter: n/a Errors: 1) knees improperly positioned with the axis of rotation, resulting in the roller pad being too low and contacting the tips of the shows (knees should line up with axis of rotation) 2) Lifter's thighs, lower legs, and feet are rotated externally during the movement (they should all be parallel to one another and should not rotate medially or laterally at the hip) |
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Lower body
Hip and thigh LYING LEG (KNEE) CURL (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
LYING LEG (KNEE) CURL (machine)
Single joint exercise Concentric: Muscles: Spotter: n/a Errors: excessive flexing of knees during upward movement phase, allowing the roller pad to contact the buttocks and the knees to rise up (knees should flex until roller pad nearly touches the buttocks) |
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Lower body
Hip and thigh SEATED LEG (KNEE) CURL (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
SEATED LEG (KNEE) CURL (machine)
Single joint exercise Concentric: Muscles: Spotter: n/a Errors: thigh pad is too far away from thigh, in the starting position (thigh pad should be lowered until it firmly presses on top of the thighs) |
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Lower body
Calf SEATED CALF (HEEL) RAISE (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
SEATED CALF (HEEL) RAISE (machine)
Single joint exercise Concentric: Muscles: Spotter: n/a Errors: lifter performs exercise only through partial range of motion (the heels should be allowed to lower slowly and under control to a comfortable stretched position with the ankles fully dorsi flexed) |
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Lower body
Calf STANDING CALF (HEEL) RAISE (machine) Multi joint OR Single joint? Concentric actions? Predominant muscles involved? Spotter guidelines? Common errors? |
STANDING CALF (HEEL) RAISE (machine) Single joint exercise Concentric: Muscles: Spotter: n/a Errors: lifter everts feet and rises up on the outside toes during the upward movement phase (even pressure should be applied on all the toes) |
