Download Seated Calf (Heel) Raise

Mary Ann Ladd
Montcalm
20 March 2012
Lab Report #7
Abdomen
Bent-knee sit-up: 20 in 45 secs.
-The major muscle group involved is the Rectus abdominis.
- This exercise was not spotted because there was no heavy weight
involved.
Abdominal Crunch: 24 in 45 secs.
- The major muscle involved was the Rectus abdominis.
- This exercise was not spotted because there was no heavy
weight involved however there may be someone needed to
hold your feet.
Back
- Bent- Over Row: 1 set of 10
- The major muscle groups involved in this exercise was
Latissimus dorsi, teres major, middle trapezius, rhomboids, and
posterior deltoids.
- This exercise is not spotted because it is a power exercise.
- Seated Row: 1 set of 10
- The major muscle groups involved in this exercise were the
Latissimus dorsi, teres major, middle trapezius, rhomboids, and
posterior deltoids.
- This exercise does not require spotting because it is a machine
exercise.
Lat Pulldown: 1 set of 10
- The major muscle groups involved in this exercise were the
Latissimus dorsi, teres major, middle trapezius, rhomboids, and
posterior deltoids.
-This exercise does not require spotting because it is a machine
exercise.
Low-Pulley Seated Row: 1 set of 5
- The major muscle groups involved in this exercise were the
Latissimus dorsi, teres major, middle trapezius, rhomboids, and
posterior deltoids.
-This exercise does not require spotting because it is a machine
exercise.
Biceps
Barbell Bicep Curl: 2 sets of 5
- The major muscles involved are the Biceps brachii, brachilalis,
and the bracioradialis.
- When spotting this, it was necessary to place one foot in
between the legs of the lifter and to rest the hands right
underneath the barbell on the inside of the weight on the end.
Hammer Curl: 2 sets of 5
- The major muscles Brachialis, biceps brachii, and brachioradialis.
- This exercise requires the spotter to stand in front with hands
places lightly in between thumb and index finger in between
weight and the lifters hand.
Calves
Standing Calf (Heel) Raise: 1 set of 15
- The major muscles involved are the Gastrocnemius and soleus.
- There is no spotter required because it is a machine exercise.
Seated Calf (Heel) Raise: 1 set of 15
- The major muscles involved are the Gastrocnemius and soleus.
- There is no spotter required because it is a machine exercise.
Chest
Flat Barbell Bench Press (Dumbbell Variation): 1 set of 5
- The major muscles involved are the Pectoralis major, anterior
deltoids, and triceps brachii.
- This exercise requires the spotter to stand erect and very close to
the head of the bench not distracting the athlete. Place the feet
shoulder- width apart with the knees slightly flexed. Grasp the bar
with a closed, alternated grip inside the athlete’s hands. At
athlete’s signal, assist with moving the bar off the supports.
Release the bar smoothly. In the downward movement phase,
keep the hands in the alternated grip position close to but not
touching the bar as it descends. Slightly flex the knees, hips and
torso and keep the back flat when following the bar. In the upward
phase of the spotter, keep the hands in the alternated grip position
close to but not touching the bar as it ascends. Slightly extend the
knees, hips and torso, and keep the back flat when following the
bar. At the athlete’s signal, grasp the bar with an alternated grip
inside the athlete’s hands. Guide the bar back into the supports
and keep a grip until the bar is racked.
Flat Dumbbell Fly: 1 set of 7
- The major muscles involved are the Pectoralis major, and the
anterior deltoids.
- The spotter was required in the starting position-to-position one
knee on the floor with the foot of the other leg forward and flat on
the floor. Grasp the athlete’s forearms near the wrists. At the
athlete’s signal, assist with moving the dumbbells to a position
over the athlete’s chest. Release the athlete’s forearms smoothly.
The downward movement of the spotter requires them to keep the
hands near the athlete’s forearms as the dumbbells descend. The
upward movement of the spotter keeps the hands near the
athlete’s forearms as the dumbbells ascend.
Incline Dumbbell Bench Press 1 set of 5
- The major muscles involved are the Pectoralis major, anterior
deltoids, and the triceps brachii.
- Stand erect and close to head of bench. Place feet shoulder
width apart with knees slightly flexed. Grasp the athlete’s forearms
near wrists. Release from forearms slightly. In the downward
movement, keep hands near athlete’s forearms. Slightly flex
knees, hips, and torso and keep back flat. Same process
ascending when the upward movement occurs.
Vertical Chest Press: 1 set of 5
- The major muscles used are the Pectoralis major, anterior
deltoids, and triceps brachii.
- There is no spotter needed because it’s a machine exercise.
Forearms
Wrist Curl: 2 sets of 10
- The major muscle group involved in this exercise is the Flexor
carpi ulnaris, flexor carpi radialis, and Palmaris longus.
- There is no spotter needed for this exercise.
Wrist extension: 2 sets of 10
- The major muscle group involved in this exercise is the extensor
carpi ulnaris, extensor carpi radialis brevis and longus.
- This exercise does not require a spotter.
Hip and Thigh
Hip Sled: 1 set of 7
- The muscle involved in this exercise are the gluteus maximus,
semimembranosus, semiteninosus, biceps femoris, vastus lateralis,
vastus intermedius, vastus medialis, and rectus femoris.
- There is no spotter needed for this exercise because it is a machine.
Good Morning: 1 set of 8
- The muscle involved in this exercise is the gluteus maximus,
semimembraneous, semiteninosus, biceps femoris, and erector
spinae.
- There is no spotter needed on this exercise because it is a
power lift.
Back Squat: 1 set of 7
- The muscle involved in this exercise are the gluteus maximus,
semimembranosus, semiteninosus, biceps femoris, vastus lateralis,
vastus intermedius, vastus medialis, and rectus femoris.
- The exercise requires two spotters commonly but can be done with
one from behind. For the two spotters stand erect at opposite ends of
the bar with the feet shoulder width apart and the knees slightly
flexed. Grasp the end of the bar by cupping the hands together with
the palms facing upward. At athlete’s signal, assist with lifting and
balancing the bar as it is moved off the supports. Downward
movement requires flat elbows and chest high, with trunk parallel to
the floor. Keep heels aligned over feet.
Dead Lift: 1 set of 5
- The muscle involved in this exercise are the gluteus maximus,
semimembranosus, semiteninosus, biceps femoris, vastus
lateralis, vastus intermedius, vastus medialis, and rectus
femoris.
- This exercise does not require a spotter because it is a power
lift.
Front Squat: 1 set of 5
- - The muscle involved in this exercise are the gluteus maximus,
semimembranosus, semiteninosus, biceps femoris, vastus
lateralis, vastus intermedius, vastus medialis, and rectus
femoris.
- The front squat primarily needs two spotters and have the spotters
in the same athletic position as the lifter with feet shoulder width
apart. For the two spotters stand erect at opposite ends of the bar
with the feet shoulder width apart and the knees slightly flexed. Grasp
the end of the bar by cupping the hands together with the palms
facing upward. At athlete’s signal, assist with lifting and balancing the
bar as it is moved off the supports. Downward movement requires flat
elbows and chest high, with trunk parallel to the floor. Keep heels
aligned over feet.
Stiff Leg Deadlift: 1 set of f5
- - The muscle involved in this exercise is the gluteus maximus,
semimembraneous, semiteninosus, biceps femoris, and erector
spinae.
- This exercise does not require a spotter because it is a power
lift.
Forward Step Lunge: 1 set of 10
- - - The muscle involved in this exercise is the gluteus maximus,
semimembraneous, semiteninosus, biceps femoris, and erector
spinae.
- When spotting this, it was necessary to place one foot in
between the legs of the lifter and to rest the hands right
underneath the barbell on the inside of the weight on the end.
Also place hands on the hips standing right behind the lifter.
Leg (Knee) Extension: 1 set of 10
-Major muscle groups used is vastus lateralis, vastus intermedius,
vastus medialis, and rectus femoris.
- No spotter needed because it’s a machine.
Step Up: 2 set of 3
- The muscle involved in this exercise are the gluteus maximus,
semimembranosus, semiteninosus, biceps femoris, vastus
lateralis, vastus intermedius, vastus medialis, and rectus
femoris.
- The spotter stands parallel to the lifter from the backside with
hands on the waist the whole time moving with lifter forward.
Leg (Knee) Curl 2 sets of 7
-Semimembranosus, semitendinosus, and biceps femoris are the
major muscle groups used.
- There is no spotter needed because it’s a machine exercise.
Shoulders
Shoulder Press: 2 sets of 5
- The major muscles involved in the exercises were anterior and
medial deltoids, and triceps brachii.
- There is no spotter needed because it is a machine.
Upright Row: 2 sets of 5
- Major Muscle group involved is the deltoids and upper
trapezius.
- There is no spotter needed because it’s a floor power lift.
Seated Barbell Shoulder Press: 2 sets of 5
- Major muscle group involved is the anterior and medial deltoids
and triceps brachii.
- The spotter uses a alternated grip in between the arms of the
lifter standing behind lightly keeping the hands on it.
Lateral Shoulder Raise: 2 sets 5
- The major muscle involved is the deltoids.
- There is no spotter needed for this exercise.
Triceps
Lying Barbell Triceps Extension: 1 set of 7
- The major muscle group involved is the Triceps brachii.
- The spotter stands behind the head of the lifter and places
hands in a supinated grip taking the hands with the lifter as the
bar is moved up and down.
Triceps Pushdown: 1 set of 7
- - The major muscle group involved is the Triceps brachii.
- There is no spotter needed because it is a machine.