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106 Matching questions

  1. front missed lift
  2. work
  3. squat smith machine
  4. pre-exhaustion
  5. pectoralis minor
  6. triceps kickbacks
  7. type 1 muscle fibers
  8. Rotator Cuff
  9. muscle strength
  10. antagonists
  11. light loads
  12. spotting
  13. machines
  14. Ab crunches
  15. Back Extensions
  16. Overhead Press
  17. Eccentric muscle contraction
  18. concentric muscle contraction
  19. biceps curls
  20. leg curl
  21. shoulder press
  22. periodization
  23. volume
  24. iliopsoas
  25. giant sets
  26. General population intensity levels
  27. programming considerations
  28. sets
  29. synergists
  30. volitional fatigue
  31. benefits of improving muscular fitness
  32. leg extension
  33. push-pull supersets
  34. spotting machines
  35. hypertrophy
  36. atrophy
  37. rectus abdominus
  38. open kinetic chain movement
  39. quadriceps
  40. upper trapezius
  41. core training
  42. drop sets
  43. five-point body contact position
  44. ascending/descending triangle
  45. power
  46. closed kinetic chain movement
  47. pyramid sets
  48. leg press
  49. dynamic constant resistance
  50. push-up test
  51. toe raises
  52. negative reps
  53. tibialis anterior
  54. mental health benefits
  55. type IIB muscle fibers
  56. valsalva maneuver
  57. cable hip adduction
  58. bench press
  59. weight stripping
  60. hack squat
  61. super slow
  62. back extension
  63. high loads
  64. dynamic variable resistance
  65. fxnal exercise
  66. abdominal curl
  67. triceps pushdown
  68. Ab Twists
  69. curl up test
  70. YMCA bench press test
  71. specificity
  72. overload
  73. intensity
  74. endurance
  75. muscle endurance
  76. reversibility
  77. leg extensions
  78. agonist
  79. progression
  80. maximal voluntary muscular contraction
  81. biceps
  82. functional fitness
  83. cable hip abduction
  84. obliques (internal)
  85. load
  86. weight belts
  87. squat
  88. correct dumbbell spotting location
  89. deltoids
  90. lower loads
  91. calf raises
  92. spotting overhead exercises and those with the bar on the back or front shoulders
  93. lat pull down
  94. Strength
  95. Seated Pulley Row
  96. free weights
  97. supersets
  98. pectoralis major
  99. Bent Over Flies
  100. Shruggs
  101. Lateral Raise
  102. circuit training
  103. behind the head missed lifts
  104. cheat reps
  105. hamstring curls
  106. hip adductors
  1. a Primary Movers
    -glueteus medius
    -tensor fascia latae
    Joint Actions
    -hip abduction
    Plane
    -frontal
  2. b the last repetition in a set to "failure"
  3. c -assist the prime movers but are not primarily responsible for the movement
  4. d concentric phase
    -arms fully extended with bar in hands
    eccentric phase
    -arms flexed at a 90 degree angle
    Muscles Used
    -pectorals
    -triceps
    Joint Action
    -horizontal shoulder adduction
    -elbow extension
    Plane
    -transverse
  5. e -ideally, to promote the safety of the lifter, the spotters, and others nearby, overhead exercises and those involving the bar on the back or front shoulders should be performed inside a power rack w/ the crossbars in place at an appropriate height
  6. f adding greater than normal stimulus
  7. g sets x repetitions x load
  8. h Primary Movers
    -deltoids (rear)
    -mid traps
    -rhomboids
    Joint Actions
    -horizontal shoulder abduction
    -scapular adduction (retraction)
    Plane
    -transverse
  9. i Primary Movers
    -deltoids
    -triceps
    Joint Actions
    -shoulder abduction
    -elbow extension
    Plane
    -frontal
  10. j Primary Movers
    -quadriceps
    Joint Actions
    -knee extension
    Plane
    -sagittal
  11. k performed w/ much heavier weights on the eccentric phase by taking two seconds to lift each weight and four seconds to lower it
  12. l -typically an athlete should wear a weight belt when performing exercises that place stress on the lower back and during sets that involve near-maximal or maximal loads
    -is NOT needed for exercises that do not stress the lower back, or for those that do stress the lower back but involve light loads
  13. m -detraining can cause this effect
    -a decrease in strength,
    -a reduction in fxn and performance averages 10% in 2 weeks, 30% in 4 weeks
  14. n spot should be at the wrists
  15. o the distal end is fixed
    (ex. a pull up for the lats)
  16. p -the resistance is greater than the muscle force and the muscle is lengthening
    -not always the lowering phase
    -consider the mode
  17. q latissimus dorsi
  18. r -are repetitions performed one after another.
    -multiple set programs have been found to be superior for strength, power, hypertrophy, and high intensity endurance improvements w/ 2 to 4 sets being suggested
    -but even a single set may significantly improve strength and size in novice exercisers
  19. s Primary Movers
    -latissimus dorsi
    -biceps
    Joint Action
    -shoulder extension
    -elbow flexion
    Plane
    -Sagittal
  20. t -males start in the standard "down" position (hands pointing forward and under the shoulder, back straight, head up, using the toes as the pivot point)
    -females start in the modified down position of "knee push-up" (legs together, lower legs in contact w/ mat w/ ankles plantar-flexed, back straight, hands shoulder width apart, head up, using the knees as the pivot point)
    -the subject must raise the body by straightening the elbows and returns to the "down" position, until the chin touches the mat
    -the stomach should not touch the mat
    -for both men and women, the subject's back must be straight at all times and the subject must push up to a straight arm position
    -the maximal number of push-ups performed consecutively w/o rest is counted as the score
    -the test is stopped when the client strains forcibly or is unable to maintain the appropriate technique w/in two repetitions
  21. u absolute weight lifted
  22. v a systematic variation in volume
  23. w oppose their agonist partner
  24. x -combines pyramids and drop sets, working up to higher weights w/ low reps and then back down to lower weights and high reps
  25. y -with large muscle groups require shorter rest periods of 2-3 min btw sets
  26. z deltoids (rear)
  27. aa -this is a trend toward using strength training to improve balance and ease of daily living
    -functional fitness and special fitness programs for older adults are closely related
  28. ab repeated contractions at sub max force to fatigue, expressed as a % RM
  29. ac gaining of size of the cross sectional area of the existing muscle fibers, not an increase in their number
  30. ad -before performing machine exercises, adjust seat and pads to position the body joint primarily involved in the exercise in alignment w/ the machine's axis of rotation
  31. ae Primary Movers
    -gastrocnemius
    Joint Action
    -plantarflexion
    Plane
    -sagittal
  32. af Primary Movers
    -rectus abdominus
    Joint Actions
    -spinal flexion
    Plane
    -sagittal
  33. ag maximal force expressed as a 1 RM (repetition max)
  34. ah -mimic real life transfer
    -require more agility, coordination, balance
    -utilize synergist muscles
    -fit all clients
    -are mutliplanar
    -allow more power moves
    -have a greater need for spotters
    -can be more intimidating
    -may be more challenging for beginners
    -cost per pound
  35. ai -combines tow or more exercises w/ similar motions to maximize the amount of work of an individual muscle or group of muscles
    -the exercises are performed w/ no rest period btw the exercises
    -an example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or pushdown
  36. aj force x distance divided by time
  37. ak Primary Movers
    -erector spinae
    Joint Action
    -spinal extension
    Plane
    -sagittal
  38. al -lower risk of all-cause mortality
    -fewer CVD events
    -lower risk of developing functional limitation
    -improvements in body composition
    -blood glucose levels
    -insulin sensitivity
    -blood pressure in persons with prehypertension or stage 1 hypertension
    -may prove to be effective to prevent and treat the "metabolic syndrome"
    -effectively increases bone mass (bone mineral density and content) and bone strength of the specific bones stressed and may serve as a valuable measure to prevent, slow-or even reverse-the loss of bone mass in people w/ osteoporosis)
    -may reduce the chance of developing musculoskeletal disorder
    -in persons w/ osteoarthritis, resistance training can reduce pain and disability
  39. am concentric phase
    -standing upright, bar on shoulders (rear)
    eccentric phase
    -squat position
    Muscles used
    -gluteal muscles
    -quadriceps
    Joint Actions
    -hip extension
    -knee extension
    Plane
    -sagittal
  40. an mid trapezius
  41. ao power output in a workout session
  42. ap -have less need for spotters
    -may be less intimidating
    -isolate muscles
    -create a fixed ROM
    -do not fit all clients
    -may allow for a quicker workout
    -may be easier to teach
    -cost
  43. aq eccentric phase
    -arms at 90 degrees
    concentric phase
    -arms fully extended downward
    Muscles Used
    -triceps
    Joint Action
    -elbow extension
    Plane
    -sagittal
  44. ar -2-10% increases in load should be applied when the individual can perform the current workload for one to two repetitions over the desired number
    -2-3 times per week for novice training, 3-4 per week for intermediate, and 4-5 per week for advanced training
  45. as -a forceful closing of the epiglottis causing dramatic elevations in intrathoracic pressure
  46. at -sets that do not end at the point of momentary muscular failure, but continue w/ progressively lighter weights
  47. au concentric phase
    -back is in neutral spine
    eccentric phase
    -trunk flexion
    Muscles Used
    -erector spinae
    Joint Action
    -spinal extension
    Plane
    -sagittal
  48. av -head is placed firmly on the bench or back pad
    -shoulder and upper back are placed firmly and evenly on the bench or back pad
    -buttocks is placed evenly on the bench or seat
    -right foot is flat on the floor
    -left foot is flat on the floor
  49. aw concentric phase
    -knees fully extended
    eccentric phase
    -knees flexed at 90 degrees
    Muscles Used
    -gluteal muscles
    -quadriceps
    Joint Actions
    -hip extension
    -knee extension
    Plane
    -sagittal
  50. ax -the distal end is moving
  51. ay hamstrings
  52. az -free weights, kettelbells, medicine balls, calisthenics
    -devices that do not attempt to vary the resistance (load)
  53. ba Primary Movers
    -Supraspinatus
    -Infraspinatus
    -Teres Minor
    -Subscapularis
    Joint Action
    -Shoulder abduction
    -external rotation
    -external rotation
    -internal rotation
    Plane
    -transverse
  54. bb any improvements in physical fitness due to physical activity is entirely reversible, in other words, "use it or lose it"
  55. bc -may prevent and improve depression and anxiety
    -increase "energy" levels
    -decrease fatigue
    -improve self esteem/ self efficacy
  56. bd (intensity level)
    -40-60% 1 RM
    -20+ reps
  57. be -require even less rest btw sets of 1-2 min relative to the energy systems being used, Glycolytic and the ATP-CP system
  58. bf concentric phase
    -legs are fully extended
    eccentric phase
    -legs are flexed at 90 degree angle
    Muscles Used
    -gluteal muscles
    -quadriceps
    Joint Action
    -hip extension
    -knee extension
    Plane
    -sagittal
  59. bg the inability to move a resistance through a ROM w/ proper form
  60. bh -a form of training that targets one muscle group (e.g., the triceps) w/ four separate exercises performed in quick succession, often to failure and sometimes w/ the reduction of weight halfway through a set once muscle fatigue sets in.
    -this form of intense training 'shocks' the muscles and as such, is usually performed by experienced trainers and should be used infrequently
  61. bi responsible for the movement you are seeing
    -they are the ones in agony
  62. bj gluteus maximus
  63. bk hi abductors
  64. bl -shoes are on
    -participant assumes a supine position on a mat w/ knees bent at 90 degrees
    -the arms are at the side, palms facing down w/ the middle fingers touching a piece of masking tape
    - a second piece of tape is placed 10cm away
    -a metronome is set to 50 bpm, and the individual does slow controlled curl-ups to lift shoulder blade off the mat (trunk makes 30 degree angle with the mat), in time w/ the metronome at a rate of 25 per minute.
    -the test is performed for 1 min.
    -the lower back should be flattened before each curl up
  65. bm Primary Movers
    -hip adductors
    Joint Action
    -hip adduction
    Plane
    -frontal
  66. bn triceps
  67. bo Primary Movers
    -gluteal muscles
    -quadriceps
    Joint Actions
    -hip extension
    -knee extension
    Plane
    -sagittal
  68. bp -push bar away and jump back
  69. bq uses a number of weight training exercise sets separated by short intervals.
    -the cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process
  70. br concentric phase
    -knee flexion
    eccentric phase
    -knee extension
    Muscles Used
    -hamstrings
    Joint Action
    -knee flexion
    Plane
    -sagittal
  71. bs -with large muscle groups require longer rest periods of at least 3-5 min btw sets relative to the primary energy system being used, the ATP-CP system
  72. bt -similar to regular supersets, but exercises are chosen which work opposing muscle groups
    -this is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown
    -other examples include the shoulder press and lat pulldown combination, and the bench press and wide grip row combination
  73. bu -release the bar behind and jump forward
  74. bv -(sometimes called neuromotor fitness training) is recommended for 2 or 3 days per week
    -exercises should involve motor skills (balance, agility, coordination, gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) to improve physical fxn and prevent falls in older adults
    -20-30 min per day is appropriate for fxnal exercise
  75. bw Primary Movers
    -tibialis anterior
    Joint Action
    -dorsiflexion
    Plane
    -sagittal
  76. bx -DVR equipment utilizes a cam, pulley, cable or lever
    -purpose is to manipulate the strength curve for a more maximal force
    -it is not a perfected science
  77. by -weight training sets in which the progression is from lighter weights w/ a greater number of repetitions in the first set, to heavier weights w/ fewer repetitions in subsequent sets
    -a reverse pyramid is the opposite in which the heavier weights are used at the beginning and progressively lightened
  78. bz endurance
    -low intensities
    -high durations
  79. ca Primary Movers
    -biceps brachii
    Joint Action
    -elbow flexion
    Plane
    -sagittal
  80. cb -a technique used after failure w/ a normal resistance in certain exercises, particularly w/ easily adjustable machines, whereby the weight trainer or a partner gradually reduces the resistance after a full set is taken to failure
    -w/ each reduction in resistance as many as possible reps are completed and the resistance is then reduced again
  81. cc -combines an isolation exercise w/ a compound exercise for the same muscle group
    -the isolation exercise first exhausts the muscle group, and then the compound exercise use the muscle groups supporting muscles to push it further than would otherwise be possible
    -for example, the triceps muscles normally help the pectorals perform their fxn, but in the bench press the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press w/ the pec fly, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise
  82. cd Primary Movers
    -triceps brachii
    Joint Action
    -elbow extension
    Plane
    -sagittal
  83. ce Primary Movers
    -deltoid (medial)
    Joint Actions
    -shoulder abduction
    Plane
    -frontal
  84. cf -large muscles worked before small
    -more intense exercises before less intense
    -multi joint (compound) before single joint (isolation)
    -alternating push/pull exercises
    -alternating upper body/ lower body
    -explosive lifts before basic lifts
    -weaker muscles before stronger muscles
    -unilateral and bilateral
    -closed chain vs. open chain
  85. cg lower trapezius
  86. ch Primary Movers
    -upper trapezius
    Joint Action
    -shoulder girdle elevation
    Plane
    -frontal
  87. ci obliques (external)
  88. cj -muscle force overcomes the resistance and the muscle shortens (often thought of as the "contraction" phase)
    -this is the "work" phase not always the up phase
  89. ck -a deliberate compromise of form to maximize reps.
    -cheating has the advantage that it can be done w/o a training partner, but compromises safety
    -a typical example of cheat reps occurs during biceps curls when, beginning with the load at the waist, the exerciser swings the barbell or dumbbell forward and up during the concentric phase utilizing momentum to assist the biceps muscles in moving the load to a shortened muscle position
    -momentum assistance during the concentric phase allows movement of greater loads during the more difficult concentric phase
  90. cl -distinct from strength training
    -specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips an abdomen-all of which provide needed support for the spine
  91. cm you get good at what you do
  92. cn force x distance
  93. co erector spinae
  94. cp concentric phase
    -trunk flexion
    eccentric phase
    -trunk extension
    Muscles used
    -rectus abdominus
    Joint Action
    -spinal flexion
    Plane
    -sagittal
  95. cq (intensity level)
    -80% or higher
    -2-6 reps
  96. cr -60-80% 1RM
    -8-12 reps
  97. cs Primary Movers
    -obliques
    Joint Actions
    -spinal rotation
    Plane
    -transverse
  98. ct -barbell load: men 80 lbs/ Women 35lbs
    -metronome set to 60 bpm (30 repetitions/minute)
    -participant lies on bench, feet on floor, spotter ready
    -start w/ bar in down position (weight near chest)
    -perform full repetitions until fatigue or until subject breaks the cadence
    -count ma number of consecutive repetitions and consult norms
  99. cu concentric phase
    -knee extension
    eccentric phase
    -knee flexion
    Muscles Used
    -quadriceps
    Joint Action
    -knee extension
    Plane
    -sagittal
  100. cv -strength and power
    -high intensities
    -low durations
    (creates significant hypertrophy)
  101. cw concentric phase
    -arms flexed at more than 90 degrees, bar under chin
    eccentric phase
    -arms fully extended over head
    Muscles Used
    -latissimus dorsi
    -biceps
    Joint Actions
    -shoulder adduction
    -elbow flexion
    Plane
    -frontal
  102. cx -slow repetitions are performed w/ lighter weights
    -the lifting and lowering phases of each repetition take 10 seconds or more
  103. cy concentric phase
    -arms fully extended holding the bar overhead
    eccentric phase
    -arms flexed at 90 degree angle, bar just under chin
    Muscles Used
    -deltoids
    -triceps
    Joint Action
    -shoulder abduction
    -elbow extension
    Plane
    -frontal
  104. cz Primary Movers
    -hamstrings
    Joint Action
    -knee flexion
    Plane
    -sagittal
  105. da -ask permission to touch
    -verbally communicate and physically assist
    -know the # of repetitions being attempted
    -request additional spotters when necessary
    -carefully monitor the lifter at all times
    -stop incorrect form
    -teach the lifter how to get away from an unmanageable lift
  106. db gastrocnemius/soleus