Chapter 15: Exercise Technique for Free Weight and Machine Training

Question 1

Types of handgrips

Answer 1

• Pronated (overhand)
• Supinated (underhand)
• Neutral
• Alternated
• Hook
• Closed
• False

Question 2

Pronated (overhand) Grip

Answer 2

Palms down and knuckles up

Question 3

Supinated (underhand) Grip

Answer 3

Palms up and knuckles down

Question 4

Neutral Grip

Answer 4

Knuckles point laterally

Question 5

Alternated Grip

Answer 5

One is pronated, the other is supinated

Question 6

Hook Grip

Answer 6

Similar to the pronated grip except the thumb is positioned under the index and middle fingers

Question 7

Closed Grip

Answer 7

The thumb is wrapped around the bar

Question 8

False Grip

Answer 8

The thumb is not wrapped around the bar

Question 9

Grip Widths

Answer 9

• Common
• Wide
• Narrow

Question 10

Olympic Weightlifting Grips

Answer 10

• Clean (just outside the knees)
• Snatch (wide)
• Both are pronated closed grips

Question 11

Supine

Answer 11

Lying face up

Question 12

Prone

Answer 12

Lying face down

Question 13

Five-Point Body Contact Position (for seated or supine exercises)

Answer 13

• Head is placed firmly on the bench/back pad
• Shoulders and upper back are placed firmly and evenly on the bench/back pad
• Butt is placed evenly on the bench or seat
• Right foot is flat on the floor
• Left foot is flat on the floor

Question 14

Sticking Point

Answer 14

• Most strenuous movement of a repetition

- Typically soon after the transition from the eccentric to the concentric phase

Question 15

Breathing pattern for non-structural exercises

Answer 15

Exhale through the sticking point (concentric), inhale during the eccentric

Question 16

When to perform the Valsalva maneuver

Answer 16

For experienced athletes performing structural exercises (ones that load the vertebral column)

Question 17

Neutral Spine

Answer 17

Normal lordotic spine position

Question 18

Spotter

Answer 18

• Someone who assists in the execution of an exercise to help protect the athlete from injury
• May serve to motivate the athlete
• May help with forced reps (partner-assisted reps)

Question 19

Situations in which a spotter may be needed

Answer 19

• Overhead exercises
• The bar on the back or shoulders
• Over the face

Question 20

Where should overhead exercises or on the back/on the shoulders be performed?

Answer 20

In a power rack

Question 21

Grip for spotting over-the-face exercises

Answer 21

• Alternating grip to pick up the bar

- Supinated grip to spot the bar

Question 22

How to spot dumbbell exercises

Answer 22

Spot as close to the dumbbells as possible or (if possible) the dumbbell itself

Question 23

Should power exercises be spotted?

Answer 23

NO

Question 24

How many spotters should be used?

Answer 24

• One, as long as it can be managed

- If two are being used, they need to coordinate their efforts, which is more complicated

Question 25

Liftoff

Answer 25

Moving the bar from the upright supports to a position in which the athlete can begin the exercise