Learning Check 3

Question 1

Abdominal crunch

• Major muscles involved: _________ abdominis
• Spotting cues: None

Answer 1

• Rectus abdominis

Question 2

Lat Pull Down

• Major muscle(s) involved: __________
• Spotting cues: Grabbing bar for shorter clients

Answer 2

• Latissimus dorsi

Question 3

Barbell Bicep Curl

• Major muscle(s) involved: ________
  
  • Spotting cues: none

Answer 3

Biceps brachii

Question 4

Seated Calf Raise

• Major muscles involved: __________, _________
• Spotting cues: N/A

Answer 4

Gastrocnemius, soleus

Question 5

Incline Dumbbell Bench Press

• Major Muscles involved: _________
• Spotting cues: keeping hands close to wrist

Answer 5

Pec major and minor

Question 6

Wrist curls

• Major muscles involved: ____________, __________
  
  • Spotting cues: N/A

Answer 6

Flexor carpi radialis, ulnaris

Question 7

Forward Step Lunge

1. Major muscles involved: __________, __________, __________
2. Spotting cues: shadow the movement of the lifter and making sure they are keeping their balance

Answer 7

1. Rectus femoris, vastus lateralis, vastus medialis

Question 8

Lateral raises

1. Major muscles involved: __________

Answer 8

Deltoids

Question 9

What muscles does the triceps pushdown involve?

Answer 9

Triceps brachii

Question 10

Barbell Chest Press

1. Major muscle(s) involved: Narrow- ________, Wide-________
2. Spotting cues: alternate grip, hovering (squatting) over lifter and following the movement

Answer 10

1. Narrow: Triceps
2. Wide: Deltoid

Question 11

Back Squat

1. Major Muscles involved: ___________ femoris, ____________, ____________
2. Spotting cues: helps pick up bar, waddle to position, and follow the lift all the way down. When the lift is over, spotter(s) help put the bar back on the rack

Answer 11

1. Rectus femoris, vastus medialis, vastus lateralis

Question 12

What exercises work the shoulders?

Answer 12

Seated barbell shoulder press, upright row, lateral shoulder raise

Question 13

What exercises work the forearms?

Answer 13

Wrist curl and extension

Question 14

What exercises work the chest?

Answer 14

Flat barbell bench press

Incline dumbbell bench press

Flat dumbbell fly (and incline variation)

Question 15

What exercises work the calves?

Answer 15

standing calf (heel) raise machine

Seated calf raise

Question 16

What exercises work the bicep?

Answer 16

Biceps and hammer curl

Question 17

What exercises work the back?

Answer 17

1. Bent over row
2. Lat pulldown
3. Reverse flies
4. Low-pulley seated row

Question 18

What exercises work the abdomen?

Answer 18

1. Bent-knee sit up
2. Pelvic tilt
3. Abdominal crunch
4. Twists

Question 19

What 4 components are needed to be improved in a preseason training program?

Answer 19

1. Agility
2. Speed
3. Lower body power
4. Muscular strength