on side, lift one leg *obliques

crunch standing up *good for obliques

Good for shoulder: Anterior Deltoid

front of shoulder muscle (pull arms forward)

Good for shoulder: Medial Deltoid

Middle of the shoulder muscle (lateral)

Good for shoulder: Posterior Deltoid

back of shoulder (bend over then lateral) Use curved barbell

one side worked (exi dumbells? harder than bar)

pronate hands then curl (works lower arm)

parallel hand, then curl (easier on elbows)

-squats help measure -the max you can lift -take the weight to figure out how to use that for a goal

-heavy weight 4-8 reps long bar-45lbs (Olympic)

light weight, high reps, short bar 35lbs

stronger than fingers (roll hand forward)

one hand pronate other supinate *thumbs are a preference

-flex bent knees, keep under shoulders (more quads work -keep back straight *squat into it

-flex in knees, doesn't change (start with little bend) -BEND with hips (stretches hamstrings) -keep back straight (works lower back) -push hips forward when coming up

easiest because you have leverage

opposite chest and back opposite hamstring and quadricep

-weight in PALMS not finger -usually want bar at shoulder height, not too high or too low

positue (?) phase-when you feel muscles contracting -breathe out

Concentric contraction

is a type of muscle activation that causes tension on your muscle as it shortens. The lifting phase

negative phase, muscles are stretching -breathe in

When a muscle shortens while contracting (bench press, leg extension)

3 common injuries due to improper weight lifting

back strain rotator cuff tear knee injury

lower back, stomach, and pelvis

benefits of weight lifting

improved bone health, weight management, improved mental wellness

Superman's are used for...

to work the abs and shoulders depending on the amount of weight used

3 muscles on the back of the arm

PE Review Flashcards

Student preview

40 questions

Show all answers

1.

FLASHCARD QUESTION

Front

Prone

Back

Laying on stomach

2.

FLASHCARD QUESTION

Front

Isometric

Back

Without movement; a type of exercise that involves contracting a muscle or group of muscles without changing position.

EX: Wall Sit

3.

FLASHCARD QUESTION

Front

Full sit-up

Back

all the way down then up

*bad for back

4.

FLASHCARD QUESTION

Front

Crunch

Back

roll shoulders, then keep feet flat

*upper ab

5.

FLASHCARD QUESTION

Front

3/4 crunch

Back

bring legs up

*all abs

6.

FLASHCARD QUESTION

Front

leg crunch

Back

only leg moves

*lower ab and back

7.

FLASHCARD QUESTION

Front

Bicycle

Back

legs biking and upper body twist

*obliques and abs

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