Safety
Why is it important think about weight room safety?
To avoid injury to yourself and others
What are the advantages of using machines?
It is easier to learn and has a guided movement
What are two safety items that help with both squats and deadlifts?
2. Lifting straps
Why do we need to warm up before workouts?
To avoid injury
Name two, not previously said, exercises used to improve athletic performance
1. Explosive jumps
2. hard sprints
3. compound strength posterior chain,
4. trunk
5. single arm/leg
6. loaded carries
When spotting someone on bench, which form of grip should be used?
Mixed grip
What are some advantages of using dumbbells?
Allows more stability, easier to progress exercises
What are the primary movers for deadlift?
1. Glutes
2. hamstrings
3. spinal erectors
What kind of stretching is used to work flexibility by moving through a full range of motion?
Dynamic stretching
Name two, not previously said, exercises used to improve athletic performance
1. Explosive jumps
2. hard sprints
3. compound strength posterior chain,
4. trunk
5. single arm/leg
6. loaded carries
While spotting someone that is squatting, where should the spotter be?
Directly behind them
Name at least two exercises you can do with a classic barbell
1. Squat
2. Bench
3. Deadlift
What are the primary movers in the squat?
1. Quads
2. Glutes
What two things does warming up do?
1. Increase your heart rate
2. Increase your range of motion
Name three ways training can benefit athletic performance
1. Increase power
2. increase strength
3. increase muscle power
4. improve work capacity endurance
5. reduction of injury and recovery
6. improve speed
Where should you put your hands while spotting someone on a dumbbell press variation?
On their wrists
Why would someone use a trap bar?
To take stress off their lower back
What are the 5 points of contact when doing a bench press?
1. Head
2. upper back
3. glutes
4. left foot
5. right foot
What kind of stretching is used to work flexibility by holding a stretch at the end range of motion?
Static stretching
What are the first three ordered exercises to improve athletic performance?
1. Warm ups/mobility
2. speed/agility
3. power/strength
Name at least two pieces of safety equipment
1. Lifting belt
2. Safety clips
3. Safety bars
What makes the Swiss/multi grip bar different from a classic barbell?
It has a neutral/angled handle
Name at least three cues to think about while performing deadlift
1. Neutral spine
2.
3. engage lats
4. squeeze bar
5. bar close to body
6. toes pointed out
Flexibility
What are the last three ordered exercises to improve athletic performance?
1. supplement work
2. assistance work
3. endurance/conditioning