Squats
Lifting Etiquette
Grip Strength
Spotter
Muscles
100
What is the importance of keeping the core tight during a squat?
A tight core provides stability and helps protect the lower back during the lift.
100
What is the basic rule of sharing equipment in a gym?
The basic rule is to be courteous and allow others to use the equipment when you are resting or finished.
100
What is grip strength?
This term refers to the ability of the hand and forearm muscles to hold onto or squeeze objects, playing a significant role in various physical activities
100
This person is crucial for ensuring safety during heavy lifts by assisting if the lifter struggles.
Spotter
100
What muscle is #11.
Gluteus Maximus or Glutes
200
Name 4 variations of the squat
1. Half squat, 2. Box squat, 3. Goblet squat, 4. Split squat, 5. Dumbbell squat, 6. Sumo Squat, 7. Pistol (or single-leg) squat, 8. Curtsy squat, 9. Sissy squat, 10. Front Squat, 11.Zercher Squat
200
Why is it important to re-rack weights after use?
It keeps the gym organized and safe for others, preventing accidents.
200
List some examples of exercises that work on your grip strength
Plate pinches, wrist rollers, barbell hold, farmers walk, BB or DB curls
200
Why is it important for the spotter to be focused during the lift?
What is to ensure the safety and support of the lifter
200
Name the muscles on RED
QUADRICEPS. Quad
The term “quads” is short for “quadriceps,” which refers to the group of four muscles located at the front of your thigh. These muscles are crucial for movements like walking, running, deadlifting, squatting, etc
300
What the name of th
Goblet Squat
300
How can you prevent accidents while lifting?
Always use proper form and be aware of your surroundings and other lifters.
300
What is the importance of grip strength in both weightlifting and daily life?
While grip strength is often developed through exercises like deadlifts and farmer's walks, it is also essential for everyday activities such as typing or carrying groceries.
300
This is the respectful action a spotter should take if they notice improper form that could lead to injury.
What is providing constructive feedback?
300
What muscle is #1.
Latissimus Dorsi or Lats
400
What are 4 benefits of the squat
1. Builds quads, hamstrings, glutes, calves 2. Strengthens core and back 3. Improves balance 4. Increases mobility 5. supports good posture 6. different variations target different muscle groups
400
What should you do if someone is using equipment you need?
Wait patiently for them to finish or ask when they plan to be done.
400
What are the secondary muscles of the deadlift?
Quads, Hamstrings, adductors, traps, forearm flexors
400
What communication should occur between a lifter and spotter before a lift?
What is to establish cues for when the lifter needs help
400
This muscle group, responsible for stabilizing the torso and supporting the spine during squats, is engaged when maintaining an upright position
What is the core
500
This is the primary muscle worked during a back squat, located on the front of your thighs.
Quadriceps
500
What is "re-racking the weights?"
This gym courtesy involves re-racking weights after use, ensuring equipment is left as you found it to avoid inconveniencing others.
500
What is the relationship between grip strength and functional independence?
Grip strength is linked to longevity and functional independence, particularly in older adults, as it is correlated with the ability to do tasks like opening doors and carrying bags.
500
How can a spotter help a lifter improve their technique?
What is by providing feedback and correcting form duringl ift
500
Name of Musle#12 and 14
Quadriceps
600
How should the back be positioned during a squat?
The back should remain straight and neutral, without rounding or arching excessively.
600
What is "gym hogging?"
This term refers to the action of taking up multiple machines or areas of the gym for long periods of time without allowing others to use them.
600
In weightlifting, this is the action performed when the grip strength is weak, leading to the hands losing hold of the weight during a lift.
Grip failure
600
The main job of a spotter is to ensure this during a lifter’s exercise
What is safety?
600
Front -1- and back -3- and pink
Front part: Qudriceps
Back Part: Gluteus maximus, back muscles, hamstring
Pink: Calves muscles
700
In addition to the legs, this major muscle group in the back is crucial for maintaining posture and stability during a back squat.
What are the glutes maximus
700
This lifting etiquette refers to asking someone if you can "work in" with them when using a machine or bench that they are using between sets.
What is "asking to work in?
700
This exercise, commonly done with dumbbells or kettlebells, helps improve your grip strength and mimics the motion of carrying heavy objects in real life.
What is the farmer's walk
700
What is the role of a spotter during a back squat?
To assist the lifter in case they cannot complete the lift safely.
700
Explain the importance of maintaining a neutral spine during lifts.
What is to prevent injury and ensure proper lifting form