Shared Flashcard Set

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Fitwell
muscles
32
Health Care
Undergraduate 1
12/07/2011

Additional Health Care Flashcards

 


 

Cards

Term
squats
Definition
quads, hams, and gluts
feet shoulder width apart bar rests on shoulders lower until your parallel with bar
Term
lunges
Definition
hams,quads, and gluts
arms at side dumbbell in each hand wtride forwards with one leg and lower body til thigh is parallel with floor push back with opposite leg to starting position
Term
step ups
Definition
hams, quads, and gluts
hold dumbbells step up and down on bench
Term
calf raises
Definition
gastrocnemius
stand on step or ledge with toes on ledge raise body weight up onto toes and back down so heels go lower than edge
Term
straight leg dead lift
Definition
hamstring up into the gluts
knees straight; hold dumbbells in front of you and raise and lower upper body
Term
bench press
Definition
pecs, deltoid, and triceps
lie on bench girp bar slightly wider than shoulders lower bar to middle of chest then push back up
Term
fly
Definition
pecs, anterior, deltoid
lay flat hold dumbbell in each hand out infront of you lower arms to side then bring back up
Term
overhead press
Definition
deltoids, tricepts, traps
using dumbbells or bar push bar from your chest to over your head
Term
lateral raise
Definition
middle deltoids
hold dumbbells at side raise arms up to be level with your shoulders
Term
front raise
Definition
anterior deltoid
hold dumbbells in hand in front of your thighs raide them to shoulder hight than lower them in front of you
Term
rear raise
Definition
posterior deltoid
lean forward at waist with dumbbells in each hand raise to shoulder length then back down
Term
upright row
Definition
posterior deltoids, traps, biceps
stand graps bar pull weight to your upper chest then slowly back down
Term
biceps curl
Definition
biceps
dumbell in hand hanging at your sides lock elbow into hip and bend it lifting the weight up towards chest/shoulders
Term
triceps
Definition
triceps
grip rope at shoulder width push down to top of thighs raise slowly
Term
lat pull down
Definition
lats- middle back
grip bar slightly wider than shoulder width pull bar down to upper chest bring back up slowly
Term
pullover
Definition
lats and pecs
using dumbells or bar lie on bench feet flat on floor hold dumbell ocer chest lower over and behind your head until upper arms are parallel to floor
Term
one arm row or seated row
Definition
rhomboids- middle back
kneel on bench hold dumbell in one hand pull dumbbell up to outer chest and lower slowly
Term
shrugs
Definition
traps- upper back
hold bar/dumbbells in front of you shrug shoulders up towards ears hold and release
Term
abs
Definition
upper, lower, and obliques
sit ups etc
Term
low back extension
Definition
low back
inverted sit up
Term
Differences between free weights and fixed weights
Definition
-free weights strengthen stabilizing muscles -free weights have more risk -free weights offer more variety of lifts with less equipment -free weights are cheaper and easier to maintain -fixed weight lifting is safer and quicker
Term
benefits of weight training
Definition
-build lean muscle mass -weight loss -strengthen bones -injury prevention -psychological benefits
Term
1RM
Definition
1 repetition maximum
Term
principles of lifting
Definition
1. balance 2. range of motion 3.breathing 4.form 5.sequence 6.constant tension 7.recovery
Term
balance
Definition
develop muscle pairs equally
Term
range of motion
Definition
always lift through a full range of motion
Term
breathing
Definition
exhale on exertion
Term
form
Definition
never sacrifice form for more weight
Term
sequence
Definition
lift large to small- work large muscle groups first in each workout
Term
constant tension
Definition
keep constant tension on your muscles during a lift, don't let gravity help, lift for a 2 count, lower for a 4
Term
recovery
Definition
always leave 48 hours between workouts, also let yourself recover between sets enough to use proper form for the whole set
Term
safety issues
Definition
always use spotter, be aware if the space around you/others, progress slowly but soreness doesn't mean it's too fast, do cardio warm up, and use smooth controlled movements- dont jerk or throw weights
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