Chapter 13 Flashcards
pronated grip
palms down a knuckles up
supinated grip
palms up and knuckles down
neutral
palms face in and knuckles point out to the side
alternated
one hand is pronated and one is supinated
closed grip
thumb goes funny around bar
open/false grip
thumb placed next to index finger
five point body contact position for supine position
back of head, upper back and rear shoulders, lower back and buttocks, right foot, left foot
prone
client lays face down
chin, chest and stomach, hips and front of thighs, right hand, and left hand
Sticking point
most difficult part of the exercise, exhale during this and inhale during easier part
structural exercises
exercises that load the vertebral column
Valsalva maneuver
close the glottis to keep air from escaping lungs while muscles contract, creates pressure again the fluid ball, supports spine
option one: inhale during eccentric phase and hold breath through sticking point, then exhale(breathe in during easiest part, hold breath until hardest part is completed)
option two:inhale prior to beginning a repetition, hold breath through sticking point of the concentric phase, then exhale
(breathe before starting a rep, hold you breath until hardest part of exercise is completed, then exhale)
downsides: raise BP, may cause diziness, increase in chest pressure
weight belt
recommended for ground based exercise that put load on the lower back and involve liftin max or near max loads
forced repetitions
repetitions performed with help from another person
spotting:
required:
overhead, over the face, with the bar on the upper back and shoulders or with a bar positioned on the front of the shoulders
trainer should be as tall as the client or have client sit
barbell spotting
alternated grip to keep bar from rolling out
dumbell spotting
spot clients wrist or for exercise with two hands to one dumbell, spot lowest half of dumbell
bar on back or front shoulders spotting
trainer needs to be strong enough to handle to load lifted and as tall as client
spotting power exercises
explosive exercises shouldn’t be spotted, teach client to push the bar away or drop it and step forward
liftoff
move into starting position
Bent knee sit up
rectus abdominis
bent over row
latissimus dorsi, teres major, rhomboid, posterior deltoid
lat pulldown
latissimus dorsi, teres major, rhomboid, posterior deltoid
low pulley seated row
latissimus dorsi, teres major, rhomboid, posterior deltoid
seated row
latissimus dorsi, teres major, rhomboid, posterior deltiod
machine back extension
erector spinae
biceps curl
brachialis, biceps brachii, brachioradialis
triceps extension
triceps brachii
machine standing calf
soleus, gastrocnemius
flat barbell bench press
pectoralis major, anterior deltoid, serratus anterior, pectoralis minor, triceps brachii
flat dumbbell fly
pectoralis major, anterior deltoid
pec deck (butterfly)
pectoralis major
chest press
pectoralis major, anterior deltoid, triceps brachii
leg press
gluteus maximus, hamstrings, quadriceps
back and front squat
gluteus maximus, hamstrings, quadriceps
leg (knee) extension
quadriceps
forward lunge
gluteus maximus, hamstrings, quadriceps, iliopsoas, soleus, and gastrocnemius (of lead leg)
leg curl
hamstrings)
should press
anterior and medial deltoids, trapezius, triceps brachii
dumbell lateral raise
deltoids, trapezius
power clean
glutes, hams, quads, soleus, gastrocnemius, deltoids, trapezius
