HOSA_NASM_Guide_Squats and Deadlifts_final

Squats

A compound movement primarily targeting the quadriceps, gluteal muscles, and hamstrings, fundamental for strength and conditioning.

Deadlifts

A compound movement focusing on the posterior chain, engaging erector spinae, glutes, and hamstrings to build overall strength.

Compound Movement

An exercise or movement pattern that involves multiple joints and muscle groups.

Hypertrophy

The increase in muscle size due to exercise and resistance training.

Muscular Endurance

Ability of a muscle group to sustain repeated contractions against a resistance for an extended period.

Flexibility

Ability of a muscle or muscle groups to lengthen passively through a range of motion (ROM).

Power

The ability to exert maximum force in minimal time, expressed as force × velocity.

Bracing

Contracting the abdominals to create a rigid midsection, which helps protect the spine during exertion.

Posterior Chain

A group of muscles on the backside of the body including hamstrings, gluteals, and erector spinae.

Muscle Protein Synthesis

The process of growing, repairing, and building new muscle proteins after exercise.

Rate of Progression

The process and speed through which exercise programs increase in intensity, frequency, or volume.

Warm-up Sets

Initial sets performed at a lighter weight to prepare the body for heavier lifting.

Squat Depth

The depth to which one squats, which can vary based on flexibility, strength, and training goals.

Neutral Spine

Maintaining optimal alignment of the spine during exercises to reduce injury risk.

Core Engagement

Activating the core muscles to stabilize the body during heavy lifts.

FAQs

Frequently Asked Questions that address common concerns and inquiries about exercise practices.