Compound/Aux Lifts
What muscle is the primary mover of the bench press?
Pectorals
Anterior refers to the muscles on which side of the body?
Front
Specificity: Which option would be most efficient for someone who wants to improve their deadlift 1 rep max?
a. Practice Leg press, leg curl, leg extensions
b. Practice deadlifts once a week
B
Which health-related component of fitness refers to maximum force?
Strength
Unique is 15 years old. What is her Maximum Heart Rate?
205
Spine neutral, feet flat, engage core, sit back, squeeze glutes to stand, etc.
True or False: The latissimus dorsi is an anterior muscle.
False
Overload: How can you overload your body to achieve new gains?
Increase sets, reps, weight, depth
If I am completing as many reps of bicep curls in a row as possible, I am testing my muscular ______.
Endurance
I should be in this heart rate zone when I am exercising to achieve the most benefits
Target Heart Rate Zone (50-85% of MHR)
What are the two types of grips that can be used to complete a deadlift?
Pronated, Mixed
What is the anatomical location of the trapezius?
Upper Extremity, Posterior
Reversibility: Give one tip for someone who is returning to exercise after time off.
Stretch, consistency, active rest days, etc.
Jump Rope mainly requires _________.
Coordination
You may be in this heart rate zone if you are having trouble catching your breath while exercising
Vigorous (70-85% of MHR)
True or False: Compound lifts use multiple muscle groups.
True
Name a lower extremity, anterior muscle.
Quadriceps
Which type of stretches should be done BEFORE your workout?
Dynamic
What is an example of intensity in a workout?
Heart Rate, speed, amount of weight, etc.
What percent of your MHR is the moderate heart rate zone?
50-70%
Triple _______ is an essential part of performing a power clean
Upper Extremity, Anterior
Progression: When should you increase the overload in your training?
When what you are currently doing becomes easier
Collin completes 4 sets of 6 heavy seated rows once a week. What is the frequency?
I just finished my workout. My heart rate was 170 bpm. I rested for 1 minute then took my heart rate again. It is now 100 bpm. What is my recovery heart rate?
70 bpm