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NSCA-CPT Part 3 (Exercise Technique) > Chapter 13: Resistance Training Exercise Techniques > Flashcards

Chapter 13: Resistance Training Exercise Techniques Flashcards

1
Q

Grip with the palms facing down

A

pronated grip (overhand)

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2
Q

grip with the palms facing up

A

supinated grip (underhand)

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3
Q

Grip with the palms facing towards the midline

A

neutral grip

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4
Q

Common spotting grip in which one hand is supinated and the other is pronated

A

alternated grip

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5
Q

This type of grip the thumb is completely wrapped around the bar, and over the fingers

A

closed grip

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6
Q

This type of grip the thumb is not wrapped around the bar

A

open (false) grip

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7
Q

The specific distance between the hands on a barbell

A

grip width

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8
Q

four standard grip widths

A

close
hip-width
shoulder width
wide

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9
Q

most common grip width

A

shoulder width

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10
Q

where should the hands be in a close grip

A

inside edge of the knurling

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11
Q

where should the hands be in a hip-width grip

A

hip width, slightly outside of the inside edge of the knurling

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12
Q

where should the hands be in a shoulder width grip

A

shoulder-width, near the middle of the knurling

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13
Q

where should the hands be in a wide grip

A

outside edge of the knurling

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14
Q

every demonstration of a new exercise given to a client should begin with this

A

establishing a stable starting position

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15
Q

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

A

five-point body contact position

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16
Q

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)

A 
back of head
upper back and rear shoulders
lower back and buttocks
right foot
left foot
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17
Q

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)

A 
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
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18
Q

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

A 
sticking point (most difficult part of the exercise, concentric)
easier part (eccentric)
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19
Q

typically the sticking point occurs soon after this

A

the transition from the eccentric to the concentric phase

20
Q

exercises that stress the lower back

A

structural exercises

21
Q

during structural exercises clients may benefit from this

A

temporarily holding their breath during the exercise

22
Q

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

A

valsalva maneuver

23
Q

This is the results of the valsalva maneuver

A

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

24
Q

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

A

valsalva maneuver

25
Q

The valsalva maneuver can have these negative side effects

A

increases compressive forces on the heart, impeding venous return
spike blood pressure

26
Q

Clients with suspected CVD, metabolic or respiratory conditions should not be advised to perform this breathing technique

A

valsalva maneuver

27
Q

This tool has been shown to increase intra abdominal pressure during performance of resistance training

A

weight belt

28
Q

drawback of using the weight belt for all resistance training

A

muscles of the lowerback and abdomen may become unaccustomed to supporting the torso

29
Q

The weight belt is recommeneded for this

A

ground-based, structural exercises that involve lifting maximal or near-maximal loads

30
Q

A weight belt is not needed for these types of exercises

A

exercises that do not directly load the trunk even if it places stress on the lower back

31
Q

this is needed, and is typically associated with the use of free weights

A

spotter

32
Q

repetitions that are successfully performed with the help from another person

A

forced repetitions

33
Q

These four situations require a spotter

A

overhead
over the face
bar on the upper back or shoulders
bar positioned on the front of the shoulders or clavicles

34
Q

T/F: to assist in spotting over the head/face exercises the PT must be at least as tall as the client

A

T, if not, the exercise must be modified

35
Q

Describe the proper spotting form for barbell over the head/face exercises

A

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

36
Q

Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (2 dumbbell)

A

clients wrists

37
Q

Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (1 dumbbell)

A

lowest half of the dumbbell (closest to the floor)

38
Q

Where should the safety crossbars be placed in a squat rack

A

just before the lowest position the bar will reach during the downward movement phase

39
Q

T/F: power exercises require a spotter

A

F

40
Q

where should power exercises be performed

A

separate area, away from people

lifting platform

41
Q

What should the PT instruct the client to do in the case of a failed rep of a power exercise

A

push the bar away, or drop it

42
Q

If the client loses control of the bar in a power exercise behind their head they should be instructed to do the following

A

push the bar away and step/jump forward

43
Q

When should more than one spotter be used

A

when the load is heaver than what the PT can assist with alone

44
Q

What should the PT spotting the client do with the client before the set

A

communicate with the client to give a signal for lift off, and when they would like assistance with a set

45
Q

how far away from the shoulders should the bar be at the top of the biceps curl exercise

A

4-6 inches

46
Q

three indications that the client has reached the bottom position of the back/front squat

A

thighs are parallel to the floor
trunk begins to round or flex
heels rise off the floor

NSCA-CPT Part 3 (Exercise Technique) (3 decks)

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