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Prime mover of bench press
pectoralis major
prime mover of overhead press
deltoid
prime mover of lat pull down
latissmis dorsi
prime mover of compound/mid row
back (trapezius, teres major, and latissimus dorsi)
prime mover of close grip bench press
triceps
prime mover of tricep extensions
triceps
prime mover of arm/bicep curl
biceps
prime mover of curl up / sit up
abdominals
prime mover of squat
quadriceps, hamstrings, and gluteus maximus
prime mover of leg extensions
quadriceps
prime mover of leg curls
hamstrings
antagonist muscle of bench press
back (trapezius terest major and latissimus dorsi)
antagonist muscle of overhead press
lats
antagonist muscle of lat pull down
deltoid
antagonist muscle of compound/mid row
pectoralis major
antagonist muscle of tricep extensions
biceps
antagonist muscle of arm/bicep curl
triceps
antagonist muscle of leg extension
hamstrings
antagonist muscle of leg curl
quadriceps
what are the ten benefits of exercise
Increase muscle mass
Improve physique and posture
Improve self-esteem
Improve athletic performance
Reduce the risk of injury
Increase bone density
Strengthen connective tissue (cartilage, tendons, ligaments)
Increase flexibility
Increase metabolic rate
Reduce stress
what are the 3 types of muscle
Cardiac (Heart muscle, involuntary)
Smooth (intestines, involuntary)
Skeletal (muscle on bones, voluntary)
What are the 4 points of bench press contact
Feet on the floorÂ
Butt on the bench
Shoulder blades on the bench
Head on the bench
what are the 4 principles of exercise
overload, progression, specificity, rest and recovery
what is the principle of overload
Overload: To improve muscle fitness, a muscle must contract harder than normal. In other words, the muscle must work against a greater load than it normally bears in daily activity
what is the principle of progression
Progression: gradually increase load or resistance over time in order to best improve your muscle fitness
what is the principle of specificity
Specificity: The specific type of training you perform determines which type of muscle fitness you build
what is the principle of rest and recovery
Rest and Recovery: you need to give your muscles time to rest and recover after a workout
should you mix up your food
YES