Special Sub-Topic: Mind Over Muscle
|What muscles are you working when you do bench press?|
anterior deltoids, pectoralis major, triceps. Working your chest(pectoralis major)more than the triceps and anterior deltoids; however all muscles work to initiate the movement.
Pushing the bar up or extending your arms away is where you use your pectoralis major(mid-way extended),triceps(fully extended), and anterior deltoids(mid-way, and fully extended).The primary force is concentrated on the pectoralis major.
|The major point of concern when doing unsupported back extensions, is the strain on the hamstrings.|
f. Unsupported back extensions are a high risk exercise. The major point of concern is the sharp strain put on the multifidus and quadratus lumborum.
|Which machine will primarily work the latissimus dorsi?|
seated cable row. The squat machine and seated leg press are primarily focusing on working the leg muscles. The seated military press works the medial and anterior deltoids. The seated cable row works the latissimus dorsi, along with the rhomboids, trapezius, and biceps.
|What is the antagonist muscle to the rectus femoris?|
bicep femoris. Gastrocnemius is part of the calf muscle. The sartorius is the longest muscle in the human body; however, it runs across the rectus femoris (doesn't oppose the rectus femoris). The bicep is part of the upper arm. It is so far from the rectus femoris. The bicep femoris has a similar name it is also known as the hamstring, and the rectus femoris as the quad. When the quad shortens the hamstring lengthens.
|What is the correct name for the lubrication in your joints?(Important for when you warm up before weight lifting).|
synovial fluid. Synovial fluid is secreted by the synovial membrane in every joint. The matrix fluid, is the spacious fluid of a cell. Lymphatic fluids are broken down fats that travel through the lymphatic vessels. Blood carries oxygen and carbon dioxide throughout the body via veins, arteries and capillaries.
|A dumbell press is considered to be an alternate workout to bench press.|
t. Dumbell press is the same as bench press only less controlled with free weights. You have to use more core strength to prevent your body from rolling out. Bench press is more controlled as you are balanced with a stable bar. Dumbell press, pec fly, incline press, cable pec press, are all considered alternate workouts to bench press.
|How much does an Olympic bar weigh. (i.e. the bar on bench press)?|
45 lbs. The shorter barbells used for curling weigh 15 lbs. However, the Olympic bar used for bench press weighs 45 lbs.
|When you do deep knee squats you are pressuring your lcl.|
f. When you go past 90 degrees at the knee while doing squats, you are pressuring the anterior cruciate ligament (acl) (deep knee squats are past 90 degrees).
|Why is it bad to flare your shoulders while doing bench press?|
Impingement of the acromioclavicular joint. When you flare your shoulders during a bench press, you put a major strain on your clavicle and acromion. The head of the humerus is forced against the acromion and clavicle creating pressure from the acromion and humerus pressing together. That is what makes that pinching feeling.
|The best way to measure your resistance would be to follow which method?|
progressive overload. Isokinetics are forms of equipment using water as resistance. BMI stands for 'body mass index' it is a way of measuring fitness by calculating weight(kg) divided by height(metres squared). The SAID principle stands for 'specific adaptations for the imposed demand.' Stating that you can work a muscle for so long doing that same workout will make it easier and easier in time making it easy every time you do it. Progressive overload is the best way to measure resistance because as a workout becomes too easy, you increase the weight(resistance)and work with that weight until that weight also becomes too easy. You continue to do this as you get stronger.
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