Chapter 13

Question 1

pronated grip

Answer 1

palms down a knuckles up

Question 2

supinated grip

Answer 2

palms up and knuckles down

Question 3

neutral

Answer 3

palms face in and knuckles point out to the side

Question 4

alternated

Answer 4

one hand is pronated and one is supinated

Question 5

closed grip

Answer 5

thumb goes funny around bar

Question 6

open/false grip

Answer 6

thumb placed next to index finger

Question 7

five point body contact position for supine position

Answer 7

back of head, upper back and rear shoulders, lower back and buttocks, right foot, left foot

Question 8

prone

Answer 8

client lays face down

chin, chest and stomach, hips and front of thighs, right hand, and left hand

Question 9

Sticking point

Answer 9

most difficult part of the exercise, exhale during this and inhale during easier part

Question 10

structural exercises

Answer 10

exercises that load the vertebral column

Question 11

Valsalva maneuver

Answer 11

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

Question 12

weight belt

Answer 12

recommended for ground based exercise that put load on the lower back and involve liftin max or near max loads

Question 13

forced repetitions

Answer 13

repetitions performed with help from another person

Question 14

spotting:

Answer 14

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

Question 15

barbell spotting

Answer 15

alternated grip to keep bar from rolling out

Question 16

dumbell spotting

Answer 16

spot clients wrist or for exercise with two hands to one dumbell, spot lowest half of dumbell

Question 17

bar on back or front shoulders spotting

Answer 17

trainer needs to be strong enough to handle to load lifted and as tall as client

Question 18

spotting power exercises

Answer 18

explosive exercises shouldn’t be spotted, teach client to push the bar away or drop it and step forward

Question 19

liftoff

Answer 19

move into starting position

Question 20

Bent knee sit up

Answer 20

rectus abdominis

Question 21

bent over row

Answer 21

latissimus dorsi, teres major, rhomboid, posterior deltoid

Question 22

lat pulldown

Answer 22

latissimus dorsi, teres major, rhomboid, posterior deltoid

Question 23

low pulley seated row

Answer 23

latissimus dorsi, teres major, rhomboid, posterior deltoid

Question 24

seated row

Answer 24

latissimus dorsi, teres major, rhomboid, posterior deltiod

Question 25

machine back extension

Answer 25

erector spinae

Question 26

biceps curl

Answer 26

brachialis, biceps brachii, brachioradialis

Question 27

triceps extension

Answer 27

triceps brachii

Question 28

machine standing calf

Answer 28

soleus, gastrocnemius

Question 29

flat barbell bench press

Answer 29

pectoralis major, anterior deltoid, serratus anterior, pectoralis minor, triceps brachii

Question 30

flat dumbbell fly

Answer 30

pectoralis major, anterior deltoid

Question 31

pec deck (butterfly)

Answer 31

pectoralis major

Question 32

chest press

Answer 32

pectoralis major, anterior deltoid, triceps brachii

Question 33

leg press

Answer 33

gluteus maximus, hamstrings, quadriceps

Question 34

back and front squat

Answer 34

gluteus maximus, hamstrings, quadriceps

Question 35

leg (knee) extension

Answer 35

quadriceps

Question 36

forward lunge

Answer 36

gluteus maximus, hamstrings, quadriceps, iliopsoas, soleus, and gastrocnemius (of lead leg)

Question 37

leg curl

Answer 37

hamstrings)

Question 38

should press

Answer 38

anterior and medial deltoids, trapezius, triceps brachii

Question 39

dumbell lateral raise

Answer 39

deltoids, trapezius

Question 40

power clean

Answer 40

glutes, hams, quads, soleus, gastrocnemius, deltoids, trapezius