Strength and Conditioning

Gym quiz

WHY?

1. Build strength and conditioning

2. Reduce risk of injury

3. Improve speed, agility and quickness

TECHNIQUE?

1. Most important item in weight training, and any sport

2. Practicing technique reduces risk of injury

3. It is the fastest way to get results

   1. Technique + weights = results

   2. No technique + weight = no results

TYPES OF LIFTING

1. Low reps/high weight = strength

2. high reps/low weight = endurance

STRETCHING BEFORE

1. Prepare joints for motion

2. Extend the range of motion for muscles

3. Help avoid injury

ELEMENTS TO BE IN GOOD SHAPE — STRENGTH

the ability of a muscle to produce force

ELEMENTS TO BE IN GOOD SHAPE — MUSCULAR ENDURANCE

ability of a muscle to produce force repeatedly over a period of time

WHY YOU NEED A SPOTTER

1. Someone to train with

2. Motivate you

3. Offer encouragement

4. Coach and help with form

5. Safety purposes

OVERLOAD PRINCIPAL

making your muscles work harder than they normally do

SETS

a group of several successions repetitions together

REPETITIONS

when a particular exercise movement is performed from start to finish

ANAEROBIC

1. Without oxygen

2. Sprinting or weight training (all out activities)

3. Best suited for events that don't last long

WHAT MUSCLES DO GOBLET SQUATS USE?

Quads, Glutes, Core, and Hamstrings

WHAT MUSCLES DO LAT PULL DOWNS USE?

Lats

WHAT MUSCLES DO BARBELL BENCH PRESS USE?

Pecs and Triceps

WHAT MUSCLES DO TRAP BAR DEADLIFTS USE?

Quads, Glutes and Hamstrings

WHAT MUSCLES DO UPRIGHT ROW USE

Traps and Deltoids

WHAT MUSCLES DO PUSH UPS USE?

Pecs, Triceps, and Deltoids

WHAT MUSCLES DO TRICEP PUSHDOWNS USE?

Triceps

WHAT MUSCLES DO BARBELL BACK SQUATS USE?

Quads, Glutes and Hamstrings

WHAT MUSCLES DO HAMMER CURLS USE?

Biceps and Deltoids