Semester 1 Weights Final Review

Semester 1 Weights Final Review

Gastrocnemius

A major calf muscle that facilitates walking, running, and jumping.

Soleus

A flat muscle located beneath the gastrocnemius, crucial for standing and walking.

Rectus Femoris

A key muscle in the quadriceps, important for knee extension and hip flexion.

Tricep Brachii

The muscle at the back of the upper arm responsible for elbow extension.

Pectoralis Major

A large chest muscle involved in the movement of the shoulder joint.

Obliques

Muscles located on the side of the abdomen, involved in rotating and bending the torso.

Deltoid

Shoulder muscle responsible for arm rotation and lifting.

Hamstrings

Group of three muscles located at the back of the thigh, crucial for knee flexion.

Rectus Abdominis

Core muscle that helps flex the spine and stabilize the pelvis.

Bicep Brachii

Front upper arm muscle that facilitates elbow flexion.

Adductors

Muscles located in the inner thigh that help in bringing the legs together.

Sternocleidomastoid

Neck muscle that allows for rotation and flexion of the head.

Latissimus Dorsi

Large back muscle responsible for arm movement and stability.

Quadriceps

Group of four muscles at the front of the thigh responsible for knee extension.

Bicep Femoris

One of the hamstring muscles, essential for knee flexion and hip extension.

Gluteus Maximus

The largest muscle in the buttocks, important for hip movement and stability.

Trapezius

Upper back muscle that supports the shoulder and rotates the arm.

Erector Spinae

Muscle group that extends the spine and helps maintain posture.

Anaerobic Power

The ability of the muscles to perform at very high intensities without the use of oxygen.

Aerobic Power

The capacity for prolonged physical activity using oxygen for energy.

Muscle Power

The ability of a muscle to exert force in the shortest amount of time.

Abduction

Movement away from the midline of the body.

Adduction

Movement toward the midline of the body.

Axial Skeleton

The central core of the body, consisting of the skull, vertebral column, and rib cage.

Appendicular Skeleton

The limb bones and the bones that anchor them to the axial skeleton.

Muscular Atrophy

The wasting away or decrease in size of muscle tissue.

What are the three basic training programs?

Strength Training, Endurance Training, Flexibility Training.

What is the most intensive type of strength training program?

Powerlifting Program.

What does 1RM stand for?

One Rep Max.

What is the proper breathing pattern when lifting?

Inhale on the eccentric phase (lowering) and exhale on the concentric phase (lifting).

What is the bar height for a squat?

Approximately mid-chest height.

What are the 5 points of contact for a bench press?

Head, shoulders, buttocks, right foot, and left foot.

How many counts with and against gravity?

Typically counts of 2 (lifting) and 3 (lowering).

What are two important roles of a spotter?

To assist with lifting heavy weights safely and to provide encouragement/motivation.

What does the acronym SMART stand for and mean in regards to Goal Setting?

Specific, Measurable, Achievable, Relevant, Time-bound.

What is the bar height of a bench press?

Approximately at the sternum or lower chin height.

What percentage range of a lifter’s 1RM is utilized in hypertrophy?

Typically 70-85% of 1RM.

How many reps will a lifter perform in muscular strength training?

Typically 1-6 reps.

How many reps will a lifter perform in muscular power training?

Typically 1-5 reps.

What percentage of a lifter's 1RM is utilized during muscular strength?

Typically 80-90% of 1RM.

How many sets will a lifter perform during muscular power training?

Typically 3-5 sets.

What does each letter stand for in FITT-VP?

F: Frequency, I: Intensity, T: Time, T: Type, V: Volume, P: Progression.

Define the V in FITT-VP?

Volume: Total amount of exercise performed (sets x reps x weight).

What are the names of the two different types of stretching we studied?

Static Stretching and Dynamic Stretching.

What does the 2 by 2 rule state?

If you can perform two more reps than your target goal in two consecutive workouts, increase the weight.

What is the proper order and progression of exercises?

Typically: large muscle groups before small muscle groups, compound movements before isolation movements.

What is the goal of recovery nutrition?

To replenish glycogen stores, repair muscle tissue, and restore hydration.

The range of motion at a joint is called?

Flexibility.