Chapter 13: Resistance Training Exercise Techniques Flashcards
Grip with the palms facing down
pronated grip (overhand)
grip with the palms facing up
supinated grip (underhand)
Grip with the palms facing towards the midline
neutral grip
Common spotting grip in which one hand is supinated and the other is pronated
alternated grip
This type of grip the thumb is completely wrapped around the bar, and over the fingers
closed grip
This type of grip the thumb is not wrapped around the bar
open (false) grip
The specific distance between the hands on a barbell
grip width
four standard grip widths
close
hip-width
shoulder width
wide
most common grip width
shoulder width
where should the hands be in a close grip
inside edge of the knurling
where should the hands be in a hip-width grip
hip width, slightly outside of the inside edge of the knurling
where should the hands be in a shoulder width grip
shoulder-width, near the middle of the knurling
where should the hands be in a wide grip
outside edge of the knurling
every demonstration of a new exercise given to a client should begin with this
establishing a stable starting position
exercises performed on a chair-like seat or a torso length bench require the PT to instruct the client to position their body in this manor
five-point body contact position
parts or body segments which are in contact with the seat or bench and the floor or foot platform for the five-point body contact position (supine)
back of head upper back and rear shoulders lower back and buttocks right foot left foot
parts or body segments which are in contact with the seat or bench and the floor or foot platform for the five-point body contact position (prone)
chin (or one cheek if the head is turned to the side) chest and stomach hips and front of the thighs right hand left hand
The best general recommendation PTs can give clients about when and how to breath during a resistance exercise is to exhale at this point, and inhale at this point
sticking point (most difficult part of the exercise, concentric) easier part (eccentric)
typically the sticking point occurs soon after this
the transition from the eccentric to the concentric phase
exercises that stress the lower back
structural exercises
during structural exercises clients may benefit from this
temporarily holding their breath during the exercise
in this breathing practise the glottis is closed to keep air from escaping the lungs while the muscles of the abdomen and rib cage contract
valsalva maneuver
This is the results of the valsalva maneuver
the client is trying to exhale against a close throat, causing the diaphram and deep muscles of the torso to contract and generate intra-abdominal pressure against the fluid ball
this breathing technique aids in supporting the vertebral column internally, from the inside out, and significantly reduces the effor required of other muscles to perform the exercise
valsalva maneuver
The valsalva maneuver can have these negative side effects
increases compressive forces on the heart, impeding venous return
spike blood pressure
Clients with suspected CVD, metabolic or respiratory conditions should not be advised to perform this breathing technique
valsalva maneuver
This tool has been shown to increase intra abdominal pressure during performance of resistance training
weight belt
drawback of using the weight belt for all resistance training
muscles of the lowerback and abdomen may become unaccustomed to supporting the torso
The weight belt is recommeneded for this
ground-based, structural exercises that involve lifting maximal or near-maximal loads
A weight belt is not needed for these types of exercises
exercises that do not directly load the trunk even if it places stress on the lower back
this is needed, and is typically associated with the use of free weights
spotter
repetitions that are successfully performed with the help from another person
forced repetitions
These four situations require a spotter
overhead
over the face
bar on the upper back or shoulders
bar positioned on the front of the shoulders or clavicles
T/F: to assist in spotting over the head/face exercises the PT must be at least as tall as the client
T, if not, the exercise must be modified
Describe the proper spotting form for barbell over the head/face exercises
close, alternated grip
stand as close as possible w/o being a distraction
flat back, and feet flat on the floor
use a staggered stance when possible
Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (2 dumbbell)
clients wrists
Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (1 dumbbell)
lowest half of the dumbbell (closest to the floor)
Where should the safety crossbars be placed in a squat rack
just before the lowest position the bar will reach during the downward movement phase
T/F: power exercises require a spotter
F
where should power exercises be performed
separate area, away from people
lifting platform
What should the PT instruct the client to do in the case of a failed rep of a power exercise
push the bar away, or drop it
If the client loses control of the bar in a power exercise behind their head they should be instructed to do the following
push the bar away and step/jump forward
When should more than one spotter be used
when the load is heaver than what the PT can assist with alone
What should the PT spotting the client do with the client before the set
communicate with the client to give a signal for lift off, and when they would like assistance with a set
how far away from the shoulders should the bar be at the top of the biceps curl exercise
4-6 inches
three indications that the client has reached the bottom position of the back/front squat
thighs are parallel to the floor
trunk begins to round or flex
heels rise off the floor
