3/11/15.  UNWEIGHTED  Physically cue movement pattern  Bottoms up approach  Doorknob drill.

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Presentation transcript:

3/11/15

 UNWEIGHTED  Physically cue movement pattern  Bottoms up approach  Doorknob drill

 10 lb weights under each heel (REMOVE over time!)  Verbally/physically cue correct movement pattern

 Mini-band around legs (just above knees)

 Teach neutral alignment (broomstick/3 contact points)  Teach core stabilization/breathing

 Use light weight  Tighten upper-back  Focus on a vertical bar path  Do not let chest collapse

 1. What does 1RM stand for?  2. What is the difference between a dumbbell and barbell?  3. What is hypertrophy?  4. What is a compound lift?  5. What is an isolation lift?  6. In general, which (compound/isolation) would you program 1 st in a workout?  7. What does full ROM mean?  8. What is a superset?  9. Aerobic means with or without oxygen? Example of aerobic exercise?  10. Anaerobic means with or without oxygen? Example of anaerobic exercise?

 11. As muscle size increases so too does what? (name 2)  12. Hormonal and physiological differences limit women from the same muscle hypertrophy as men. What two things are lower in women than in men?  13. True or False: women should only lift with light weights  14. What does BMI not take into account?  15. What is the proper depth of a squat?  16. Name 3 cues associated with proper squatting.  17. What is overload?  18. If someone’s goal is to increase strength primarily what % 1RM would you recommend they work with?

 19. What %1RM would you recommend for someone with hypertrophy as their goal?  20. What is the difference between an isometric exercise and a dynamic exercise?  21. What is eccentric and concentric?  22. When you contract a muscle, what are you doing?  23. What is the name of the muscle group on the front of your thigh?  24. What is the name of the muscle between your shoulder blades?  25. What is the difference between anterior and posterior?  26. What is the difference between medial and lateral?