Chapter 15-Free weights and machine weights

Question 1

pronated grip (overhand grip)

Answer 1

palms down and knuckles up

Question 2

supinated grip (underhand grip)

Answer 2

palms up and knuckles down

Question 3

neutral grip

Answer 3

variation of either the pronated or supinated in which the knuckles point laterally as in a handshake

Question 4

alternated grip

Answer 4

one hand pronated and the other hand supinated

Question 5

hook grip

Answer 5

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

Question 6

closed grip

Answer 6

thumb wraps around the bar

Question 7

open/false grip

Answer 7

thumb does not wrap around the bar

Question 8

grip width

Answer 8

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

Question 9

clean grip

Answer 9

pronated closed position slightly wider than shoulder-width apart, outside the knees and usually with hook grip

Question 10

snatch grip

Answer 10

pronated, closed position with wide grip, usually grip

determined by fist-to-opposite shoulder method or elbow-to-elbow method (scarecrow method)

Question 11

stable body position

Answer 11

enables the athlete to maintain proper body alignment during an exercise which in turn places an appropriate stress on muscles and joints

Question 12

5 point body contact position

Answer 12

1. head firmly on bench or back pad
2. shoulders and upper back firmly and evenly on bench/back pad
3. buttocks placed evenly on the bench/seat
4. right foot flat on the floor
5. left foot flat on the floor

promotes maximal stability and spinal support

Question 13

cam-, pulley-, or lever-based machines with an axis of rotation

Answer 13

require the athlete to align the primary joint of the body involved with the axis of the machine

Question 14

Range of motion

Answer 14

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

Question 15

Speed

Answer 15

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

Question 16

Sticking point

Answer 16

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

Question 17

Breathing considerations

Answer 17

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

Question 18

weight belts

Answer 18

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

Question 19

spotter

Answer 19

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

Question 20

free weight exercises that require a spotter

Answer 20

performed over the head
with the bar on the back
racked anteriorly on the shoulders or on the clavicles
over the face

Question 21

spotting dumbbell exercises

Answer 21

requires more skill on the part of the spotter

potentially more dangerous to the athlete

Question 22

spotting overhead and bar on the back/front shoulders

Answer 22

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

Question 23

spotting over-the-face exercises

Answer 23

alternated grip, narrower than the athlete’s