Safety Equipment
Muscles
Exercises
Spotting
Deadlift
Shoulder Press
100
Why do we use spotter arms?
If the weight does fall, the spotter arms will act as a support and catch the weight.
100
What muscles does the deadlift target?
The deadlift targets the glutes, quadriceps, hamstrings, abdominals, and lower body.
100
What are some basic exercises for the Quadriceps?
-Barbell Back squats
-Front Squats
-Leg Press
-Leg Extentions
100
What is a spotter's first job?
Make sure the exercise area is clear of equipment
100
This deadlift variation requires a wider stance and a more upright torso, emphasizing the inner thighs, quadriceps, and glutes.
What is the sumo deadlift
100
This overhead pressing exercise primarily targets this muscle group located on the top of your shoulders.
What are the deltoids
200
On which lifts should you be using collars?
Any lifts that the weights could slide or move on the bar or machine.
200
The glutes are?
Posterior muscles of the hip.
200
What are some basic exercises for glutes?
-Squats
-Lunges
-Step-Ups
-Double Leg Bridges
200
Which exercises require a spotter?
All: especially free weight lifts like the back squat.
200
Main muscles Sumo Deadlift
emphasizing the quadriceps, inner thighs and glutes.
200
The barbell version of this exercise is performed standing or seated and involves pushing the weight from shoulder level to overhead
What is the shoulder press?
300
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.
300
What are the three types of muscle fibers?
Fast Glycolytic, Fast Oxidative Glycolytic, and Slow Oxidative
300
What is considered the most important lower body exercise?
Squats. They train the glutes, hamstrings, quads, and abdominals.
300
What is the spotter's 2nd job?
Helping the lifter keep the weight moving in a smooth, steady motion.
300
The sumo deadlift heavily engages these inner thigh muscles, responsible for adduction.
What are the adductors 
300
During a shoulder press, this body part should remain tight to stabilize your torso and prevent injury
What is the core
400
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.
The purpose of straps in lifting is to enhance grip strength, particularly during heavy lifts or high-rep sets, allowing the lifter to focus on the targeted muscles rather than grip fatigue. Here's a breakdown:
- Support Grip: Straps help maintain a secure grip on the barbell or dumbbell, especially when grip strength is a limiting factor.
- Lift Heavier Weights: They allow lifters to perform heavy pulls, such as deadlifts or rows, without grip failure being the limiting factor.
- Focus on Target Muscles: By reducing grip strain, straps enable better isolation of the intended muscles, such as the back or hamstrings, during pulling exercises.
- Prevent Calluses: They can reduce friction on the hands, minimizing callus formation during repetitive heavy lifts.
400
What muscles make up the hamstrings?
semitendinosus, semimembranosus, and biceps femoris muscles.
400
What are exercises that target the hamstrings?
seated leg curl, prone leg curl, back/front squat, stiff-legged deadlift.
400
What is the spotter's 3rd job?
Observing and pointing out any improper techniques being used by the lifter.
400
The conventional deadlift is one of the best exercises for activating these large muscles that run down the back of the thighs.
What are the hamstrings
400
This variation allows for a neutral grip, reducing shoulder strain and enabling independent arm movement, using a pair of handheld weights.
What is the dumbbell shoulder press
500
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.
500
What muscles make up the quadriceps muscle group?
rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
500
Why would you do weighted heel raises?
To strengthen the calves.
500
What is the last job of the spotter?
Providing motivation and encouragement to the lifter.
500
The main differences between a conventional and sumo deadlift are
foot stance width (sumo is much wider), grip placement (sumo is inside the legs, conventional is outside), and primary muscle activation (sumo targets more quads, conventional targets more hamstrings); with the sumo stance generally placing less stress on the lower back compared to the conventional deadlift
Key points:
- Foot stance:In a conventional deadlift, the feet are shoulder-width apart and facing forward, while in a sumo deadlift, the feet are significantly wider apart and pointed outwards at an angle.
- Grip placement:A conventional deadlift uses a grip outside the legs, whereas a sumo deadlift uses a grip inside the legs.
- Muscle activation:The sumo deadlift tends to engage the quadriceps more prominently due to the wider stance, while the conventional deadlift places more emphasis on the hamstrings
500
Can you name the 3 heads of the DELTOID MUSCLE
The three heads of the deltoid muscle are:
- Anterior deltoid (front head) – Located at the front of the shoulder, it helps with shoulder flexion and internal rotation.
- Lateral deltoid (middle head) – Found on the side of the shoulder, it is primarily responsible for shoulder abduction.
- Posterior deltoid (rear head) – Positioned at the back of the shoulder, it assists with shoulder extension and external rotation.
