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25 Cards in this Set
- Front
- Back
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What is weight training?
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A progressive resistance exercise program for your muscles using free weights (dumbbells) or exercise machines
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What can weight training be used for?
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Bodybuilding, athletic training, and injury rehabilitation
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What are the benefits of weight training?
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1. Helps control blood pressure
2. Reduces body fat 3. Increases muscle strength 4. Improves physical appearance |
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What should you never do?
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lift without a spotter, work an injured body part, work a body part two days in a row, or lock your joints
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What should you know?
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Your machine and the muscle group you're working
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What should you do when lifting?
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CONCENTRATE!! (positive for 2 sec, negative for 3 sec)
Use a smooth full range of motion |
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Why would muscles cramp?
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because you don't breathe properly (out for positive, in for negative)
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What should the spotter do?
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1. Set weight for the person lifting
2. concentrate on the person lifting; are they working correctly (full range of motion, speed, breathing and are they getting tired) |
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What is a repetition?
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A "rep"
a single lift of the weights |
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What is a set?
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A group of reps (we're using 10 reps/set)
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What is the anterior?
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refers to muscles on the front side of the body
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What is the posterior?
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Refers to the muscles on the back side of your body
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What is the full range of motion?
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refers to the contraction of muscle to the full extension
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What is the positive lift?
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the 1st part of the lift
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What is the negative lift?
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the 2nd part of the lift
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Where are the triceps?
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posterior upper arm
tricep extensions |
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Where are the biceps?
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anterior upper arm
bicep curl |
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Where is the latissimus dorsi?
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posterior back muscles
lat pull down |
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Where are the deltoids?
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posterior & anterior shoulders
military press |
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Where are the pectorals?
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anterior chest
chest press/ butterfly |
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Where are the calves?
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posterior lower leg
calf raises |
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Where are the quadriceps?
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anterior upper leg
leg extensions |
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Where are the abdominals?
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anterior midsection
curl-ups |
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Where is the trapezius?
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posterior upper back
rowing |
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Where are the hamstrings?
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posterior upper leg
leg curls |
