Personal Health And Fitness

Front 1

What exercise is this?

Back 1

Front plank

Front 2

What muscles are being used in a front plank position?

Back 2

Rectus abdominins, internal obliques, external obliques, and erector spinae

Front 3

What exercise is this?

Back 3

Side plank

Front 4

What muscles are being used in a side plank?

Back 4

Internal and external obliques

Front 5

How do you perform a side plank?

Back 5

Lay on right or left side, elbows underneath body, forearm flat on the floor, put other foot on top of the other foot, elevate hips off the floor and hold

Front 6

How do you perform a front plank?

Back 6

Put forearms flat on the floor, make sure back is in a straight line, hold torso up above the ground.

Front 7

What exercise is this?

Back 7

Single-leg Romanian deadlift

Front 8

What muscles are involved with SL RDL?

Back 8

Gluteus Maximus, semimembranosus, semitendinosois, biceps femoris

Front 9

How do you perform SL RDLs?

Back 9

Hold dumbbell in right hand, stand on left and then swing right leg back and bring the dumbbell to the ground and then back up.

Front 10

What exercise is this?

Back 10

Two arm kettlebell swing

Front 11

What muscles are involved in two arm kettlebell swings?

Back 11

Gluteus Maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

Front 12

How do you perform two swing kettlebell swings?

Back 12

Feet shoulder width apart, squat down and swing the kettlebell between legs. And explode up with the kettlebell

Front 13

What exercise is this?

Back 13

Lateral shoulder raise

Front 14

What muscles are used to perform this?

Back 14

Deltoids

Front 15

How do you perform the lateral should raise?

Back 15

Take two dumbbells with closed grip, feet shoulder width apart. Raise dumbbells out to the side and then back down again

Front 16

What exercise is this?

Back 16

Upright row

Front 17

What muscles are used in upright row?

Back 17

Deltoids, upper trapezius

Front 18

How do you perform upright rows?

Back 18

Grasp bar with a closed, pronated grip. Feet shoulder width apart. Pull bar up to the best and then back down

Front 19

What exercise is this?

Back 19

Seated shoulder press

Front 20

What muscles are being used in seated shoulder press?

Back 20

Anterior and medial deltoids, triceps brachii

Front 21

How do you perform seated shoulder press?

Back 21

Sit down and grab the bar with a closed pronated grip. Press the bar all the way above head and then back down keeping wrist stiff

Front 22

What does the spotter do in seated shoulder press?

Back 22

Stand behind athlete. And grab the bar with an alternated grip inside athletes hands. Guide bar up and down and keep hands in alternated form

Front 23

What exercise is this?

Back 23

Forward step lunge

Front 24

What muscles are being used in forward step lunge?

Back 24

Gluteus Maximus, semimembranosus, semitendinosous, biceps femoris, vastus lateralis, vastus imtermedius, vastus, medialis, rectus femoris, iliopsoas

Front 25

How do you perform the forward step lunge?

Back 25

Step under bar. Grab bar with pronated grip. Lift bar up. Take one step forward and other knee to the ground. Then push back up to stand up.

Front 26

What does the spotter do in forward step lunges?

Back 26

Help lift bar of rack. Move with the athlete and place hands near hips. Step forward with the same foot as the athlete when they go down and then back up when they come up

Front 27

What exercise is this?

Back 27

Flat dumbbell fly

Front 28

What muscles are being used in the flat dumbbell fly?

Back 28

Pectoralis major, anterior deltoids

Front 29

How do you perform the flat dumbbell fly?

Back 29

Lie on back with two dumbbells with a closed neutral grip. Press dumbbells together over the chest. Lower dumbbells in wide arc until level with shoulder and chest

Front 30

What does the spotter do in the flat dumbbell fly?

Back 30

One knee forward and the they knee forward. Grasp athletes forearms near wrist. Assist the athlete with the movement of the position

Front 31

What exercise is this?

Back 31

Incline dumbbell bench press

Front 32

What muscles are being used in the incline dumbbell bench press?

Back 32

Pectoralis major, anterior deltoids, and triceps brachii

Front 33

How do you perform the incline dumbbell bench press?

Back 33

Grasp two dumbbell with a closed pronated grip. Lie down at an incline on the bench. Press dumbbells together over the head. And then down near the armpits

Front 34

What does the spotter do in the incline dumbbell bench press?

Back 34

Stand close. Take the athletes forearms near wrist and then assist arms over the head and then back down to the armpits.

Front 35

What exercise is this?

Back 35

Flat bench press

Front 36

What exercise is this?

Back 36

Flat bench press

Front 37

What muscles are being used in flat bench press?

Back 37

Pectoralis major, anterior deltoids, triceps brachii

Front 38

How do you perform the flat bench press?

Back 38

Lie down and grasp bar in pronated grip. Position bar over chest with elbows fully extended. Then lower bar to touch the chest.

Front 39

How to perform the one arm dumbbell row?

Back 39

Knees slightly bent. Flex forward at the hips. Grasp dumbbell with a closed neutral grip. Place opposite hand on bench. Let dumbbell hang with elbow fully extended. Then pull dumbbell up toward torso.

Front 40

What exercise is this?

Back 40

Hammer curl

Front 41

What muscles are being used for the bent over row?

Back 41

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Front 42

What does the spotter do for the flat bench press?

Back 42

Grab the bar with a closed alternated grip. Help athlete move bar off then slowly release the bar and keep hands above the bar and go with the movements. Then when athlete is done help guide bar back on

Front 43

What exercise is this?

Back 43

Barbell biceps curl

Front 44

What muscles are being used in the hammer curl?

Back 44

Brachialis, bicep brachii, brachioradialis

Front 45

How do you perform the hammer curl?

Back 45

Grasp two dumbbells with a closed neutral grip. Flex elbow of one arm until the dumbbell is near the anterior deltoid and then repeat it on the other side

Front 46

What exercise is this?

Back 46

One arm dumbbell row

Front 47

What muscles are being used for the barbell biceps curl?

Back 47

Biceps brachii, brachialis, and brachioradiaslis

Front 48

How do you perform the barbell biceps curl?

Back 48

Grasp bar with closed supinate grip. Rest bar on thighs with elbows extended. Flex bar until near the anterior deltoid

Front 49

What exercise is this?

Back 49

Bent over row

Front 50

What muscles are being used for the one arm dumbbell row?

Back 50

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids