Movement & Exercise Types
What is a compound exercise?
➡️ An exercise that uses multiple joints and large muscle groups (e.g., squat, bench press
What does the principle of progressive overload mean?
➡️ Gradually increasing resistance, reps, or intensity over time.
The compound lift which most people can lift the heaviest weight
What is the deadlift? While the squat also involves many muscles, the deadlift is often considered the heaviest lift because it doesn't require the weight to be balanced on the back (as in a squat) and is a single, powerful pulling motion from the floor.
➡️
What is the main joint action in a squat?
➡️ Knee extension
Which is safer for beginners — the barbell deadlift or the hex bar deadlift?
➡️ Hex bar deadlift — it keeps weight centered and reduces lower-back stress.
This exercise involves lying on a bench and pressing a barbell upward to strengthen the chest, shoulders, and triceps.
: What is the bench press?
What is an isolation exercise?
➡️ An exercise that targets a single muscle group or joint (e.g., bicep curl, leg extension).
What does RPE stand for? and why is important?
➡️ Rate of Perceived Exertion.
It is important because it allows for personalized and flexible training, helping you adjust intensity based on how you feel on any given day, which can prevent overtraining and injury.
How does strength training differ from hypertrophy training?
➡️ Answer: Strength = low reps, heavy load; Hypertrophy = moderate reps, moderate load.
🧠 Teaching Note: Strength focuses on neural efficiency; hypertrophy builds muscle size.
➡️ To protect your lower back and maintain core stability
What muscles are the primary movers in a goblet squat?
➡️ Quadriceps and glutes
What’s the main difference between a barbell deadlift and an RDL (Romanian Deadlift)?
➡️ The main difference is that a traditional barbell deadlift starts with the weight on the floor and is a full-body lift, while a Romanian deadlift (RDL) starts from a standing position with the bar in hand and focuses more specifically on the hamstrings and glutes. This means a conventional deadlift uses a greater range of motion and more knee bend, while an RDL involves less knee bend and more hip hinging, with the weight not touching the floor between reps
This bodyweight horizontal push exercise builds upper body strength and stability without equipment.
What is the push-up?
Which of the following is a compound movement? and why?
A) Leg curl B) Bicep curl C) Bench Press D) Calf Raise
➡️ C) Bench Press
➡️ An exercise that uses multiple joints and large muscle groups (e.g., squat, bench press).
If a set feels like an RPE 8, how many reps are left in the tank?
➡️ About 2 reps.
➡️ About 2 reps.
The lift out of the big 3 which typically progresses the slowest
What is bench press?The Bench Press — it usually progresses the slowest because it involves smaller muscle groups (chest, shoulders, triceps) and shorter lever arms compared to the squat and deadlift.
Deadlift = often fastest to improve early due to large muscle recruitment and mechanical leverage.
Squat = moderate rate of improvement; technique and mobility limit progress.
Bench Press = slowest; requires precise technique, smaller muscle mass, and longer recovery between heavy sessions.
➡️ A row (horizontal pull)
➡️ Split squat = stationary; Lunge = stepping movement
What’s the difference between a shoulder press and a push press?
➡️ Shoulder press uses upper body only; push press adds leg drive for power.
Shoulder Press: Pure shoulder power! No leg drive, just strict form to press the weight overhead. Push Press: Get your whole body involved! Dip your hips to generate momentum and push the weight up with a little extra oomph.
Shoulder Press: Great for isolating your shoulders and building strength. Push Press: Awesome for lifting heavier weights and adding power to your presses.
The three primary muscles involved in horizontal pushing are
the chest, triceps, and deltoid- front shoulder muscle group.
Why do strength coaches start beginners with compound lifts before isolation work?
they build coordination, total-body strength, and teach movement patterns first.
What does hypertrophy training focus on developing?
➡️ Muscle size (growth).
What training principle explains why you must lift heavier or with more effort to keep improving?
➡️ Answer: Progressive Overload.
🧠 Teaching Note: The body adapts to stress; increase weight, reps, or intensity gradually.
➡️ Horizontal = forward press (bench/push-up); Vertical = overhead press (shoulder press)
What is the main difference between a squat and a deadlift?
➡️Squat = knee-dominant; Deadlift = hip-dominant
What muscle groups are used most in the barbell back squat?
To achieve both strength and hypertrophy in horizontal push muscles, you should combine these two types of exercises.
What are compound and isolation exercises?
Name one compound and one isolation exercise that both train the lower body.
➡️ Compound: Squat Isolation: Leg Extension or Leg Curl
How do strength, hypertrophy, and muscular endurance differ in training reps?
➡️ Strength = 1–6 reps, Hypertrophy = 6–12 reps, Endurance = 12–20+ reps.
List three factors that influence how quickly someone gains strength.
➡️ Answer: Technique, nervous system efficiency, recovery/nutrition, and training consistency.
🧠 Teaching Note: Strength gains aren’t just muscular — they’re neural, mechanical, and recovery-based.
What is the most important cue during a hip hinge?
➡️ “Hips back, chest tall, core braced”
In a proper squat, name 3 alignment checkpoints.
➡️ Feet flat, knees track over toes, chest up/braced core, neutral spine.
Horizontal pushing muscles contain both fast-twitch and slow-twitch fibers. Fast-twitch fibers grow larger and are activated most during this type of training.
What is heavy load / low-rep strength training?