Weights training Midterms

Weight Training Worksheet

Name: Nikita Sethi Period:1 Date:10/6/26

Learning targets: Identify major muscles, explain safe lifting technique, analyze a partner’s movement, and set a technique goal. Answer in your own words.

1 | Know the muscles

Use each term once: Trapezius • Deltoid • Pectoralis major • Triceps • Biceps • Abdominals • Latissimus dorsi • Gluteus maximus • Quadriceps • Hamstrings • Gastrocnemius

The Trapezius is located in the upper back and helps with shoulder elevation and movement.
The Deltoid is the muscle that forms the rounded contour of the shoulder.
The Pectoralis major is a large muscle in the chest that plays a key role in arm movement.
The Triceps muscle is found at the back of the upper arm and assists in extending the elbow.
The Biceps is located on the front of the upper arm and is responsible for flexing the elbow.
The Abdominals encompass the muscles of the abdomen, crucial for core stability and posture.
The Latissimus dorsi is a large muscle in the back that aids in arm extension and rotation.
The Gluteus maximus is the primary muscle of the buttocks, responsible for hip extension.
The Quadriceps are a group of muscles located at the front of the thigh that extend the knee.
The Hamstrings are located at the back of the thigh and assist in knee flexion and hip extension.
Finally, the Gastrocnemius is a major calf muscle that plays a role in ankle movement.

Match the numbered muscles.

1. _________Trapezius_________________

2. Deltoid______________________

3. Pectoralis major______________________

4. Triceps______________________

5. ______Biceps____________________

6. ____Abdominals______________________

7. ______Latissimus dorsi ____________________

8. ________Gluteus__maximus________________

9. ___ Quadricep_______________________

10. __________ Hamstrings________________

11. ___Gastrocnemius_______________________

2 | Movement vocabulary

A. Define flexion and extension. Give one lifting example of each.

_____Flexion: bending a joint to reduce the angle from adjacent bone, such as curling weights

Extension: straightening a joint to increase the angle between adjacent bones such as_the upward phase of a squat__________________________________________________________________________

B. How is a hip hinge different from a squat?

_____A hip hinge is a hip-dominant movement where your hips move backward with minimal knee bend, whereas a squat is a knee-dominant movement where your hips move downward toward the floor with deep knee bending___________________________________________________________________________

C. What does it mean to brace your core during a lift?

Bracing your core during a lift means creating a 360-degree wall of tension and pressure around your midsection to keep your spine safe and steady______________________________________________________________________________

Explain the three main lifts

Name: ________Nikita Sethi__________________________ Period: ___1___

Describe the technique taught in class. Your teacher chooses your variation, load, and range of motion.

3 | Front squat

F1. How should you set your feet, and where should pressure stay under them?

F2. Where does the bar rest? What should your elbows and torso do?

F3. How should your knees track as your hips and knees bend?

F4. What determines your safe squat depth? How do you finish the rep?

F5. Name two major working muscles and one muscle group that stabilizes your trunk?

Set your feet shoulder-width apart with toes flared 15 to 30 degrees, keeping pressure evenly distributed across the "foot tripod" (the heel, base of the big toe, and base of the pinky toe). The bar rests securely on your upper trapezius (for a high-bar squat) or across the rear deltoids (for a low-bar squat), while your elbows pull down and back to engage the lats and your torso stays rigid, upright, and braced. As your hips and knees bend, your knees must track in line with your toes, avoiding any inward collapse. Your safe squat depth is determined by your ability to maintain a neutral spine without your lower back rounding (the "butt wink") or your heels lifting off the floor. You finish the rep by driving through your mid-foot to stand back up, extending your hips and knees simultaneously until you reach the starting position. The two major working muscles are the quadriceps and gluteus maximus, while the erector spinae (or abdominal wall) serves as the muscle group stabilizing your trunk.

4 | Hang power clean

H1. What does “hang” mean? Describe the assigned bar height, grip, and starting posture.

H2. Which three joints create triple extension? When should your elbows begin to bend?

H3. Where should the bar travel as you extend and move underneath it?

H4. Where does the bar land? Describe your elbows, knees, and balance in the catch.

H5. How is a power-clean catch different from a full squat-clean catch?

In weightlifting, “hang” means starting with the barbell off the floor, typically held at an assigned height between the mid-thigh and just above the knee, utilizing a shoulder-width pronated or hook grip, with a starting posture of a flat back, engaged core, and shoulders slightly ahead of the bar. The hips, knees, and ankles create triple extension to drive the bar upward, and your elbows should not begin to bend until this extension is fully complete. During the lift, the bar should travel in a tight vertical line as close to your torso as possible as you extend and pull yourself underneath it. The bar lands directly on the front rack position (shoulders), where your elbows are driven high and pointed forward, your knees are bent to absorb the catch, and your balance is centered through the mid-foot. The primary difference between a power-clean catch and a full squat-clean catch is the receiving height: a power-clean requires catching the bar with thighs above parallel (a partial squat), whereas a full squat-clean requires catching the bar in a deep, full squat with thighs below parallel.

5 | Romanian deadlift (RDL)

R1. Where does the rep begin, and how do you set your feet, hands, and knees?

R2. Which way do your hips move? How much should your knees bend as you lower?

R3. Where does the bar travel, and what should your spine and core do?

R4. What tells you to stop lowering? Must the plates touch the floor?

R5. How do you finish the rep, and which two major muscle groups drive the lift?

The repetition begins from a standing position with your feet set hip-width apart, hands gripping the bar just outside your thighs, and knees slightly bent but unlocked. As you lower, your hips move backward in a hinging motion, while your knees bend only slightly—just enough to allow the bar to drop while keeping your shins mostly vertical. The bar travels in a straight vertical path remaining in close contact with your legs, while your spine stays neutral and your core remains tightly braced. You stop lowering when you feel a strong stretch in your hamstrings or when your torso is parallel to the floor; the plates do not need to touch the floor unless you have the flexibility to maintain proper form. You finish the repetition by driving your hips forward to return to a standing position, a movement powered primarily by the hamstrings and glutes.

Use it in our weight room

Name: ____Nikita Sethi______________________________ Period: 1__

6 | Connect the rest of our program

List a main working muscle or muscle group and one useful technique cue for each exercise.

Exercise	Main muscle(s)	Technique cue
Bench press / incline bench	Pectoralis major	Retract and depress your shoulder blades (pull them back and down into the bench) to create a stable upper-back platform.
Goblet squat	Quadriceps	Keep your elbows pointed down and chest tall to prevent the upper torso from collapsing forward
Split squat / Bulgarian split squat	Quadriceps and glutes	Drop your back knee straight down toward the floor rather than shifting your weight forward.
TRX row / dumbbell row	Latissimus dorsi (mid-back)	Drive your elbows back and imagine squeezing an orange between your shoulder blades at the top.
Landmine rotation	Obliques	Pivot your back foot and rotate from your hips and torso rather than twisting just through your lower back
Jump and stick the landing	Quadriceps, glutes, and calves	Absorb the impact softly by bending your knees and hips into a quarter-squat position with a silent, stable stop.

7 | Make the coaching call

A. A classmate catches a clean in their hands and reports wrist pain. What should happen next?

________Stop the exercise and remove the bar to prevent further injury________________________________________________________________________

B. Your RDL back position changes as you reach lower. What should you change before the next rep?

You should change your range of motion (depth) and stop descending earlier before your spine rounds. ____________________________________________________________

9 | Provide TWO examples of exercises that can be done in the Vista Weight Room

Chest exercises:
- - Barbell press
- - Dumbbell press
Back exercises:

Pull ups
deadlifts

Shoulder exercises:

Overhead presses
Lateral raises

Leg exercises:

-squats

- bulgarian split squats

Abdominal exercises:

Weighted Russian twist
V-sits

10 | Log it and set a goal

Record actual work. Load = total barbell weight, each dumbbell’s weight, or bodyweight/PVC. Include units.

Date	Lift / variation	Sets × reps	Load	Technique note
06/10/2026	Weighted Russian twists	3 x 6	12 lb kettlebell	Make sure to do a full rotation with torso and keep legs above 2 inches

A. By next week, what technique goal will you work on, and how will you know you improved?

____Make sure my legs are straight and only my torso is the one doing movement and I know I am doing it properly when my legs can stay suspended in the air while I do my reps.____________________________________________________________________________