GE2201: Arm Workouts with Weights

Podcast

Play an AI-generated podcast conversation about this lesson

Questions and Answers

What is the recommended number of sets for lifting weights to build muscular strength in the arms?

6 to 7 sets

4 to 5 sets

2 to 3 sets (correct)

1 to 2 sets

Which muscles are primarily targeted by push-ups?

Quadriceps and calves

Deltoids and core

Glutes and hamstrings

Pectoral muscles and triceps (correct)

How should an individual increase the number of push-ups performed weekly for strength and endurance?

Increase by one repetition each week

Increase by three repetitions each week

Increase by five repetitions each week

Increase by two repetitions each week (correct)

What is the effect of strong glutes and hamstrings on athletic performance?

Ability to run longer distances at higher speeds Signup and view all the answers

When performing lunges and squats, how many sets should be done every other day?

3 to 5 sets Signup and view all the answers

Which statement is true regarding strength training for arms with dumbbells versus a barbell?

Using dumbbells trains arms individually, while a barbell trains both simultaneously. Signup and view all the answers

What is the primary purpose of strength training in martial arts classes?

To build physical strength and stamina Signup and view all the answers

What is a benefit of practicing martial arts and boxing?

Development of muscular strength and endurance Signup and view all the answers

What is the recommended duration for holding the plank position during training?

30 to 45 seconds Signup and view all the answers

Which of the following is NOT a recommended practice for beginners starting push-ups?

Increasing repetitions dramatically every day Signup and view all the answers

How should one position their hands when performing sit-ups?

Beneath the neck with elbows out to the sides Signup and view all the answers

What is the first step in performing a one-arm row?

Stand to the left of a chair with a dumbbell in your right hand Signup and view all the answers

What should you do at the end of the 5th rep of the plank exercise?

Relax, with arms quivering as an indicator of effort Signup and view all the answers

What is the main focus when performing sit-ups to maximize muscle use?

Guiding the body down in a controlled motion Signup and view all the answers

What condition should your neck be in during the one-arm row exercise?

Aligned with the rest of the spine Signup and view all the answers

What type of surface is recommended for performing sit-ups to avoid discomfort?

A yoga mat Signup and view all the answers

What position should the upper arms be in during the Modified Push-up?

Parallel to the floor Signup and view all the answers

What is the correct starting position for the Biceps Curls?

Arms hanging down at the sides Signup and view all the answers

During the Shoulder Press, what should be the position of the elbows when raising the dumbbells?

At or just below shoulder height Signup and view all the answers

When performing Kick-Backs, how should the elbow be positioned during the movement?

Close to the waist Signup and view all the answers

What is the primary focus when lowering the weights during the Shoulder Press?

Lower it slowly to the start position Signup and view all the answers

Which of the following actions is NOT recommended when performing the Modified Push-up?

Locking the elbows while lifting Signup and view all the answers

What should you ensure about your knees while standing for Biceps Curls?

Keep them bent and relaxed Signup and view all the answers

In the Kick-Back exercise, what is the correct angle of your upper body?

Leaning forward at a 45-degree angle Signup and view all the answers

Study Notes

Arm Workouts with Weights

Weightlifting builds muscular strength and endurance in arms, using dumbbells for individual training or a barbell for simultaneous workouts.
Start with 2 to 3 sets of 12 repetitions using weights of 20 pounds or less; increase weight and sets gradually for better results.
Training arms individually may yield slightly different strength and endurance outcomes.

Push-ups for Upper-Body Strength

Push-ups target pectoral muscles, enhancing arm extension force and overall upper body strength.
Strengthens triceps and deltoids; beginners may struggle with even a few repetitions.
Start with 1 or 2 sets of 10 repetitions, increasing by 2 each week to build endurance.

Lunges and Squats

Lunges and squats contribute to leg strength and endurance, engaging glutes, hamstrings, quadriceps, and calf muscles.
Effective for improving running capability and stamina.
Recommended routine: 3 to 5 sets of 10 lunges or squats performed every other day.

Martial Arts and Boxing

High-intensity activities like martial arts and boxing enhance both muscular strength and endurance.
Requires the ability to deliver strong strikes and maintain stamina through prolonged engagement.
Building strength and stamina involves repetitive training under the guidance of professionals.

Planking

Plank exercise involves lying flat and lifting hips while tightening back and shoulder muscles.
Aim for 30 to 45 seconds per hold, performing 5 repetitions of the longest duration possible for optimal results.

Sit-ups

Begin lying on your back with bent legs and feet on the ground; engage core muscles to lift the torso towards the thighs.
Control the motion without using momentum to maximize muscle engagement.
Perform 5 sets of 25 repetitions and use a yoga mat for comfort.

One-Arm Row

Stand beside a chair, hold a dumbbell, and bend forward from the hips while keeping the back arched.
Perform the rowing motion by lifting the dumbbell towards the waist, then lowering it back down.
Complete repetitions on each side for balanced strength training.

Modified Push-up

Start on the stomach with knees bent, palms placed on the ground, and body in a straight line from shoulders to knees.
Lower the body until upper arms are parallel to the floor; push back up without locking elbows.

Shoulder Press

Seated position with a dumbbell in each hand; raise dumbbells to ear level and press overhead without locking elbows.
Maintain a slight gap between the back and the chair for proper form.

Biceps Curls

Stand tall holding a dumbbell in each hand; alternate curling each arm to shoulder height while twisting the palm at the top.
Focus on controlled movements, alternating arms until completing the set.

Kick-Backs

Lean forward with a dumbbell, keeping the upper arm parallel to the floor and elbow close to the waist.
Straighten the arm behind to target triceps, ensuring stability and controlled movement throughout the exercise.

Studying That Suits You

Use AI to generate personalized quizzes and flashcards to suit your learning preferences.

Description

This quiz focuses on muscular strength and endurance exercises specifically targeting arm workouts using weights. Learn about the benefits of using dumbbells and barbells to enhance your strength-training routine. It includes guidelines on repetitions, sets, and weight progression for optimal results.