Weightlifting Flashcard

Front

Which muscles are primarily worked during a squat? Erector Spinae, Adductors, Calves; Deltoids, Triceps; Pectoralis Major, Anterior Deltoids, Triceps; Quadriceps, Hamstrings, Gluteus Maximus

Back

Quadriceps, Hamstrings, Gluteus Maximus

Answer explanation

The primary muscles worked during a squat are the Quadriceps, Hamstrings, and Gluteus Maximus. These muscles are crucial for the movement, providing strength and stability as you lower and raise your body.

Front

What are the secondary muscles worked during a deadlift? Options: Serratus Anterior, Latissimus Dorsi, Rhomboids, Biceps; Erector Spinae, Gluteus Maximus, Hamstrings; Quadriceps, Adductors, Latissimus Dorsi, Trapezius; Trapezius, Serratus Anterior, Rotator Cuff muscles

Back

Quadriceps, Adductors, Latissimus Dorsi, Trapezius

Answer explanation

The deadlift primarily targets the posterior chain, but secondary muscles include the Quadriceps, Adductors, Latissimus Dorsi, and Trapezius, which assist in stabilizing and supporting the lift.

Front

Which muscles are primarily targeted during a bench press? Options: Erector Spinae, Adductors, Calves; Quadriceps, Hamstrings, Gluteus Maximus; Deltoids, Triceps; Pectoralis Major, Anterior Deltoids, Triceps

Back

Pectoralis Major, Anterior Deltoids, Triceps

Answer explanation

The bench press primarily targets the Pectoralis Major, Anterior Deltoids, and Triceps. These muscles work together to push the weight away from the chest, making this option the correct choice.

Front

What is the correct lifting technique for a squat?

Back

Keep feet shoulder-width apart, chest up, back straight

Answer explanation

The correct lifting technique for a squat involves keeping your feet shoulder-width apart, your chest up, and your back straight. This posture helps maintain balance and reduces the risk of injury during the exercise.

Front

What is the recommended warm-up before lifting?

Back

Always warm up before lifting to prevent injuries

Answer explanation

Warming up before lifting is crucial to prepare your muscles and joints, reducing the risk of injuries. It enhances blood flow and flexibility, making it the best practice for safe lifting.

Front

What is the correct lifting technique for a bench press?

Back

Feet hip-width apart, grip slightly wider than shoulder-width

Answer explanation

The correct technique for a bench press includes having feet hip-width apart for stability and a grip slightly wider than shoulder-width to effectively engage the chest muscles. This ensures proper form and reduces injury risk.

Front

Which muscles are primarily targeted during a deadlift? Erector Spinae, Adductors, Calves; Quadriceps, Hamstrings, Gluteus Maximus; Deltoids, Triceps; Pectoralis Major, Anterior Deltoids, Triceps

Back

Erector Spinae, Adductors, Calves

Answer explanation

The deadlift primarily targets the Erector Spinae, Quadriceps, Hamstrings, and Gluteus Maximus. While the Erector Spinae supports the spine, the Quadriceps, Hamstrings, and Gluteus Maximus are crucial for hip and knee extension.

Front

What is the recommended cool-down after lifting?

Back

Always cool down after lifting to prevent injuries

Answer explanation

Cooling down after lifting is essential to help your body recover and prevent injuries. It allows your heart rate to gradually return to normal and helps reduce muscle soreness.

Front

What is the proper breathing technique during a squat?

Back

Inhale on the way down, exhale on the way up

Answer explanation

The proper breathing technique during a squat is to inhale on the way down to stabilize your core and exhale on the way up to exert force. This method helps maintain proper form and maximizes strength during the lift.

Front

What is the primary muscle group worked during a pull-up? Options: Pectoralis Major, Anterior Deltoids, Triceps; Latissimus Dorsi, Biceps, Rhomboids; Quadriceps, Hamstrings, Gluteus Maximus; Erector Spinae, Adductors, Calves

Back

Latissimus Dorsi, Biceps, Rhomboids

Answer explanation

The primary muscle group worked during a pull-up is the Latissimus Dorsi, along with the Biceps and Rhomboids. These muscles are primarily engaged to pull the body upward, making this choice correct.