Chapter 15: Exercise Technique for Free Weight and Machine Training

Question 1

Alternated Grip

Answer 1

One pronated and one supinated grip.

Question 2

Clean Grip

Answer 2

Pronated closed grip positions with grip width slightly wider than shoulder-width apart, outside of the knees.

Question 3

Closed Grip

Answer 3

Where the thumb wraps around the bar.

Question 4

False Grip

Answer 4

Suicide grip, where the thumb does not wrap around the bar at all.

Question 5

Five-Point body contact position

Answer 5

Head, Shoulders & Upper back, Buttocks evenly, right and left foot flat. Supine position.

Question 6

Forced Repetitions

Answer 6

Final reps with the aid of spotter when attempting the rep alone is not advisable or possible due to fatigue.

Question 7

Free Weight Exercises

Answer 7

When performed:
Over the head, bar on back, front squat, over the face (bench) are more challenging for the athlete to correctly execute so use of a spotter is advised.

Held or raised at the sides or front do not need involve spotters.

Power Exercises should not be spotted!

Question 8

Grip Width

Answer 8

Where hands should be placed from one another in a lift.

Question 9

Hook Grip

Answer 9

Where thumbs is positioned under index and middle finger, often used in heavy lifts.

Question 10

Liftoff

Answer 10

Moving the bar from the upright supports to a position in which the athlete can begin the exercise. Spotters will often aid in this step.

Question 11

Neutral Grip

Answer 11

Palms are facing one another, similar to a handshake in front of the body. Think of push ups on your knuckles.

Question 12

Neutral Spine

Answer 12

Normal Lordotic lumbar spine position.

Question 13

Out-of-the-rack exercises

Answer 13

Exercises like forward step lunge or step-ups with heavy weights can results in serious injury due to the lack of “catch” devices. These should only be executed by well-trained and skilled athletes and spotted by experienced professionals.

Question 14

Overhand Grip

Answer 14

Pronated Grip

Question 15

Over-the-face barbell exercises

Answer 15

Spotter should grasp the bar with an alternated grip, usually narrower than the athlete’s grip. Because of the bar’s curved trajectory in some exercises (lying tri extensions, barbell pullover)

This helps ensure the bar does not roll out of the spotter’s hands.

Question 16

Partner-assisted reps

Answer 16

Forced repetitions.

Question 17

Power Exercises

Answer 17

Power Cleans, very Heavy squats, or weights that are not safe for the spotter to attempt to aid in handling.

Question 18

Pronated Grip

Answer 18

Overhand grip, palms open to the back of the body wrapped around the bar over the top with thumbs over fingers.

Question 19

Range of Motion (ROM)

Answer 19

Extent or limit to which a part of the body can be moved around a joint or fixed point.

Question 20

Snatch Grip

Answer 20

Wide Grip, firt-to-opposite-shoulder method, or elbow-to-elbow method to find grip width.

This is often used with hook grip.

Question 21

Spotter

Answer 21

Someone who assists in the execution of an exercise to help protect the athlete from injury.

Also may serve to motivate the athlete and help in the completion of forced repetitions (partner-assisted reps.) but primary responsibility is the safety of the athlete.

Question 22

Sticking point

Answer 22

From the Eccentric phase to Concentric phase is called the sticking point.

Typically an athlete should exhale through the sticking point and inhale during the less stressful phase of the repetition.

Question 23

Structural Exercises

Answer 23

Loading the vertebral column putting stress upon it. Squats are an example of this.

Question 24

Supinated Grip

Answer 24

Underhand grip, palms open to the front of the body wrapped around the bar with thumbs over fingers.

Question 25

Supine

Answer 25

Lying face up, think of bench press this is a supine position.

Using Five-point body contact position is adviced.

Question 26

Underhand Grip

Answer 26

Supinated Grip

Question 27

Valsalva Maneuver

Answer 27

Helpful for maintain proper vertebral alignment and support during structural exercises.

Expiring against a closed glottis combined with contracting the abdomen and rib cage muscles, this creates a rigid compartments of fluid in the lower torso and air in the upper torso.

This increases the rigidity of the entire torso to aid in supporting the vertebral column which reduces compressive forces on the disks.

BE WARY: this has many side effects. Disorientation, dizziness, excessively high blood pressure, and blackouts.

blood pressure can triple it’s resting rate if breathing phase is extended during valsalva maneuver.