Safety Equipment
Why do we use spotter arms?
If the weight does fall, the spotter arms will act as a support and catch the weight.
What muscles does the deadlift target?
The deadlift targets the glutes, quadriceps, hamstrings, abdominals, and lower body.
What are some basic exercises for the Quadriceps?
-Barbell Back squats
-Front Squats
-Leg Press
-Leg Extentions
What is a spotter's first job?
Make sure the exercise area is clear of equipment
On which lifts should you be using collars?
Any lifts that the weights could slide or move on the bar or machine.
The glutes are?
Posterior muscles of the hip.
What are some basic exercises for glutes?
-Squats
-Lunges
-Step-Ups
-Double Leg Bridges
Which exercises require a spotter?
All: especially free weight lifts like the back squat.
What is a weight belt, and why should it be used?
It reduces stress on the lower back while the person is lifting in an upright position, and it prevents back hyperextension during overhead lifts. A belt can also help can help beginning lifters learn to squeeze their ab muscles properly.
What are the three types of muscle fibers?
Fast Glycolytic, Fast Oxidative Glycolytic, and Slow Oxidative
What is considered the most important lower body exercise?
Squats. They train the glutes, hamstrings, quads, and abdominals.
What is the spotter's 2nd job?
Helping the lifter keep the weight moving in a smooth, steady motion.
What is the purpose of lifting straps?
Straps serve the purpose of keeping the grip strong and secure so that the bar does not slip.
What muscles make up the hamstrings?
semitendinosus, semimembranosus, and biceps femoris muscles.
What are exercises that target the hamstrings?
seated leg curl, prone leg curl, back/front squat, stiff-legged deadlift.
What is the spotter's 3rd job?
Observing and pointing out any improper techniques being used by the lifter.
What is the proper attire for lifting?
You need to be in solid flat sneakers and breathable loose-fitting clothing that will allow you to go through the motions without getting in the way or restricting your movements.
What muscles make up the quadriceps muscle group?
rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
Why would you do weighted heel raises?
To strengthen the calves.
What is the last job of the spotter?
Providing motivation and encouragement to the lifter.