Muscles & Exercises FINAL REVIEW Bellingham High Strength & Conditioning

Muscles of the upper body Pectorals Flat Bench Press Flat Machine Bench Press Flat Dumbbell Bench Press Flat Machine Flys Flat Dumbbell Flys Flat Push Ups

Muscles of the upper body Trapezius Barbell Upright Rows Dumbbell Upright Rows Dumbbell Shrugs Barbell Shrugs

Muscles of the upper body Biceps Standing Barbell Curls Standing Dumbbell Curls Barbell Preacher Curls Dumbbell Preacher Curls Twenty-Ones Incline Dumbbell Curls Seated Dumbbell Curls Seated Hammer Curls Standing Hammer Curls

Muscles of the upper body Triceps Tricep Cable Pressdowns Reverse Cable Pressdowns Triceps Rope Pressdowns Lying Triceps Presses Standing Triceps Presses Close Grip Bench Presses Dumbbell Kickbacks

Muscles of the upper body Deltoids Military Presses Dumbbell Presses Power Clean & Press Front Dumbbell Raises Front Barbell Raises Dumbbell Lateral Raises

Muscles of the upper body Latissimus Dorsi Wide Grip Lat Pulldowns Wide Grip Pull Ups One-Arm Dumbbell Rows Bent-Over Barbell Rows Bent-Over Dumbbell Rows One-Arm Cable Rows Seated Cable Rows

Muscles of the upper body Rectus Abdominis Medicine Ball Crunches Machine Crunches Feet-In-Air-Crunches Feet-On-Floor Crunches Flat Bench Leg Raises Front Leg Scissors

Muscles of the upper body Obliques Oblique Crunches Side Oblique Crunches Medicine Ball Twists Side Medicine Ball Toss

Muscles of the lower body Gluteals Squats Leg Press Front Lunge Reverse Lunge Glute-Ham

Muscles of the lower body Hamstrings Hyperextensions Single Leg Curls Straight Leg Barbell Deadlifts Dumbbell Deadlifts Glute-Ham

Muscles of the lower body Quadriceps Single Leg Extensions Hack Squats Front Squats Squats Leg Press Front Lunge Reverse Lunge

Muscles of the lower body Gastrocnemius Standing Barbell Calf Raise One-Leg Barbell Calf Raise Standing Dumbbell Calf Raise Leg Press Calf Raise One-Leg Press Calf Raise

Principles of Training SPECIFICITY- The activity performed must be specific to the desired effect. An example, muscle strength training may not lead to flexibility; flexibility training may not help cardiovascular endurance. Also, each area of the body must be worked on specifically for strength, endurance, and flexibility. However, it is possible to design a program that improves more than one aspect at a time.

Principles of Training OVERLOAD- In order to improvement in any area of fitness, the workload must be greater than that to which the individual is accustomed. REVERSIBILITY- "If you don't use it you lose it." With no training, the effects of training will be lost. This is called atrophy. PROGRESSION- The overload should be gradual and moderate within minimum and maximum limits to prevent soreness and injury.

Principles of Training REGULARITY --- F.I.T.T. The activity must be performed on a regular and frequent basis with an adequate amount of intensity and time in order for improvement to occur. Frequency---Exercise must be performed at least 3 times a week for improvement to be seen. Intensity-- You must continue to use the overload principle to see improvement. If exercise intensity is too low, no improvements will be made. Time-- You need to exercise at least 30 minutes at a time for maximum benefits. Type—The exercise you choose to do.