Chapter 15-Free weights and machine weights Flashcards
pronated grip (overhand grip)
palms down and knuckles up
supinated grip (underhand grip)
palms up and knuckles down
neutral grip
variation of either the pronated or supinated in which the knuckles point laterally as in a handshake
alternated grip
one hand pronated and the other hand supinated
hook grip
similar to the pronated grip except the thumb is positioned under the index and middle fingers
typically used for exercises requiring a stronger grip such as power exercises like the snatch
closed grip
thumb wraps around the bar
open/false grip
thumb does not wrap around the bar
grip width
placement of the hands at the correct distance from each other and from the center of the bar
hand positioning should result in a balanced, even bar
common (shoulder width), wide and narrow
clean grip
pronated closed position slightly wider than shoulder-width apart, outside the knees and usually with hook grip
snatch grip
pronated, closed position with wide grip, usually grip
determined by fist-to-opposite shoulder method or elbow-to-elbow method (scarecrow method)
stable body position
enables the athlete to maintain proper body alignment during an exercise which in turn places an appropriate stress on muscles and joints
5 point body contact position
- head firmly on bench or back pad
- shoulders and upper back firmly and evenly on bench/back pad
- buttocks placed evenly on the bench/seat
- right foot flat on the floor
- left foot flat on the floor
promotes maximal stability and spinal support
cam-, pulley-, or lever-based machines with an axis of rotation
require the athlete to align the primary joint of the body involved with the axis of the machine
Range of motion
value of an exercise is maximized or improved and flexibility is maintained/improved when the entire ROM is covered during an exercise
an exercise’s full ROM should mimic the full ROM of the involved joint for the greatest improvements to occur
Speed
reps performed in a slow, controlled manner increase the likelihood that full ROM can be reached
power exercises should focus on accelerating the bar to a maximal speed while maintaining control and proper form
Sticking point
most strenuous movement of a rep typically soon after the transition from the eccentric phase to the concentric phase
exhale through the sticking point and inhale during the less stressful phase
Breathing considerations
inhale during the less stressful portion and exhale through the sticking point
Valsalva maneuver-expiring against a closed glottis while contracting the abdomen and rib cage muscles to create rigid compartments of fluid in the lower torso and air in the upper torso
helpful in maintaining proper vertebral alignment and support
reduces the associated compressive forces on the discs
establishes and maintains a normal lordotic lumbar spine and erect upper torso position
breath-holding phase should only last 1-2 sec
weight belts
help maintain intra-abdominal pressure during lifting
only wear belts for exercises that place stress on the lower back and involve near-max or max loads
wearing a belt too often reduces opportunities for the ab muscles to be trained
spotter
someone who assists in the execution of an exercise to help protect the athlete from injury
free weight exercises that require a spotter
performed over the head
with the bar on the back
racked anteriorly on the shoulders or on the clavicles
over the face
spotting dumbbell exercises
requires more skill on the part of the spotter
potentially more dangerous to the athlete
spotting overhead and bar on the back/front shoulders
should be performed inside a power rack with the crossbars in place at an appropriate height
clear the area of all plates, bars, locks and trees
spotter should be at least as strong and as tall as the lifter
out-of-the-rack exercises with heavy weights should only be performed by well-trained athletes and spotted by professionals
spotting over-the-face exercises
alternated grip, narrower than the athlete’s
