Bellingham High Strength & Conditioning Muscles & Exercises FINAL REVIEW
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 DumbbellRaises Front BarbellRaises Dumbbell Lateral Raises
Muscles of the upper body • LatissimusDorsi 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.