Chapter 15 Shit Flashcards
What are the hand grips for resistance training?
-Pronated/overhand grip
+A grip with palms down and knuckles up
-Supinated/underhand grip
+A grip with palms up and knuckles down
-Neutral grip
+A grip with knuckles pointed laterally and palms facing one another
-Alternated grip
+A grip with one hand in a pronated grip and one hand in a supinated grip
-Hook grip
+Similar to pronated except thumb is positioned under the index and middle fingers
+Typically used for exercises that require a stronger grip such as power exercises
+Can be used with any grip-width position
-Closed grip
+Any grip variation where the thumb is wrapped around the bar
-False grip
+Any grip variation where the thumb is not wrapped around the bar
What are the different grip widths used in exercise?
-All grips should result in a balanced, even bar
-Common grip
+Hands approximately shoulder-width apart when gripping the barbell
-Narrow grip
+Hands closer together (i.e. inside knurling on a standard barbell)
-Wide Grip
+Hands further apart than common grip (i.e. snatch grip)
-Clean grip
+Used in clean and jerk + derivatives
+Hands slightly wider than shoulder-width apart
+Hook grip is used
-Snatch Grip
+Used in snatch + derivative movements
+Wide grip determined via fist-to-opposite shoulder method or the elbow-to-elbow method
+Hook grip is used
What is stable body and limb positioning for standing exercises?
-Feet typically slightly wider than hip-width apart
-Heels and balls of the feet in contact with the floor
What is stable body and limb positioning for supine exercises?
-Body is positioned lying down face up
+.e. flat bench press
-Athlete should maintain five-point body contact position
+Head placed firmly on bench or back pad
+Shoulders and upper back placed firmly and evenly on bench or back pad
+Buttocks placed evenly on the bench or seat
+Right foot is flat on the floor
+Left foot is flat on the floor
-Five-point position promotes maximal stability and spinal support
How does ROM factor into exercise form?
-Value of exercise is maximized when using a full ROM
-Flexibility is maintained or improved when using full ROM
-Exercise ROM should mimic the full ROM of the joint/joints for greatest improvement
+May not be possible with all joints during a given movement
++I.e. trailing leg during lunge
+May not be recommended on some movements for safety
++I.e. vertebrae should not go through any ROM during a squat
How does speed factor into exercise form?
-Repetitions performed in a slow, controlled manner increase the likelihood that a full ROM can be reached
-Power exercises (i.e. snatch, clean and jerk) require maximum speed while maintaining control and proper form
What are breathing considerations for exercise?
-Generally, athletes should be instructed to exhale through the sticking point
+Sticking point - the most strenuous portion of a repetition
++Typically occurs soon after the transition from eccentric to concentric
-Typically recommended to inhale during the eccentric portion of the movement
-During structural exercises, experienced lifters can use the Valsalva maneuver for maintaining proper vertebral alignment and support
+Expiring against a closed glottis while contracting abdomen and rib cage
++Creates a “fluid ball” with fluid in abdomen and air in upper torso
++Reduces the compressive forces on vertebral discs during lifting
+Breath-holding should not last longer than 1-2 seconds
++Increased intra-abdominal pressure can cause dizziness, disorientation, excessive blood pressure, and blackouts
+Athletes should begin by establishing a neutral spine
++Normal lordotic lower spine
++Erect upper torso position
Use of a weight belt may help maintain intra-abdominal pressure during lifting
Should only be used on heavy sets of structural exercises
What’s a spotters role?
-Spotter assists in the execution of the exercises
+The primary role is to ensure the safety of athlete performing the exercise
+Can also help motivate the athlete and assist with forced repetitions towards the end of a set
How should spotters spot on overhead, bar on back, and front rack exercises?
-Ideally these exercises should be performed inside a power rack with the crossbars at an appropriate height
-All plates, bars, locks, and weight plate trees should be cleared from the area
-Non-lifting athletes should be clear of the area
-Spotters should be at least as strong and at least as tall as the athlete performing the exercises
-Out of the rack exercises with heavy weights can result in serious injury
+Should be executed only be well-trained and skilled athletes
+Only spotted by experienced professionals
How should power exercises be spotted?
they shouldn’t
How should over the face exercises be spotted?
-The spotter should grasp the bar with an alternated grip
+Usually narrower than the athletes grip
-In exercises with a curved trajectory (i.e. barbell pullover)
+The spotter will use alternated grip for liftoff but supinated grip to spot the bar during movement
How should dumbbell exercises be spotted?
-Recommended to spot as close to the dumbbell as possible
+Spot on the forearm as close to the wrists as possible
+Avoid spotting on the triceps, elbows, or upper arms
-For some exercises, spot the dumbbell itself
+I.e. dumbbell pullover or overhead triceps extension
How do you determine the number of spotters?
-The number of spotters needed is determined by:
+The load lifted
+The experience and ability of the athlete and spotters
+The physical strength of the spotters
-If load exceeds the ability of a single spotter to handle, additional spotters are needed
-Use the minimal number of spotters needed
+Reduces the coordination needed between spotters and athlete
How should communication happen between the athlete and the spotter?
-Communication is the responsibility of both the spotter and athlete
-The athlete should tell the spotter how the bar will be handled before beginning the set
-The spotter should be clear on the intended number of repetitions
-The athlete should communicate when they are ready to move the bar into position
-If the communication is not clear, spotters may take improper control of bar or control the bar too soon or too late
+Can disrupt the exercises and risk injury to the athlete
What is a liftoff?
-Liftoff - moving the bar from the upright supports to a position in which the athlete can begin the exercise
-Usually, spotter helps place the barbells or dumbbells into the athlete’s hand while elbows are extended
-Some athletes want a liftoff, others may not
-Spotter and athlete should agree ahead of time on the verbal signal for liftoff
+I.e. “on the count of three”
-With two spotters involved, one spotter should assist with liftoff and then move to the end of the bar to spot - the other spotter should already be at the other end of the bar
+I.e. during a bench press, one spotter helps with liftoff then moves to the empty end of the bar opposite the second spotter
-Both spotters should assist in returning the bar to a proper position after the set
How much should one spot and when should one spot?
-Spotters must be experienced to know when and how much help to give an athlete
-Typically athletes only need enough assistance to get through the sticking point
-Occasionally spotter may need to handle the entire load
-Athlete should signal immediately if they need assistance
+I.e. as soon as they feel they cannot complete the repetition
+Can be a word or a grunt
-The athlete should say “take it” or some other agreed-upon phrase if they cannot contribute anything to the movement
+The spotter should take the bar as smoothly as possible
+The athlete should follow along with the bar until it is safely racked or on the floor
-More spotters may be needed for heavy exercises near 1rm
How should the athlete perform the bench press?
-Lie in supine position on bench with five-point body contact position, eyes should be directly below the racked bar
-Grasp bar with a closed, pronated grip slightly wider than shoulder-width apart
-Signal spotter for assistance in moving the bar off the supports
-Position the bar over the chest with the elbows fully extended
-All repetitions begin from this position
-Lower bar to chest at approximately nipple level
-Keep the wrists stiff and forearms perpendicular to the floor and parallel with each other
-Maintain the five-point body contact position
-Push the bar upward and very slightly backward until the elbows are fully extended
-Keep the wrists stiff and forearms perpendicular to the floor and parallel to each other
-Maintain the five-point body contact position
-Do not arch the back or raise the chest to meet the bar
-At the end of the set, signal the spotter for assistance in racking the bar
-Keep a grip on the bar until it is racked
How should a spotter perform on a bench press?
-Stand close to the head of the bench
-Place feet shoulder width apart with knees slightly flexed
-Grasp the bar with a closed, alternated grip inside the athlete’s hands
-At athlete’s signal assist with moving bar off supports
-Guide the bar to a position over the athlete’s chest
-Release the bar smoothly
-Keep the hands in the alternated grip position close to, but not touching, the bar as it descends
-Slightly flex the knees, hips, and torso and keep the back neutral when following the bar
-Keep the hands in the alternated grip position close to but not touching the bar
-Slightly extend the knees, hips, and torso and keep the back neutral when following the bar
-At athlete’s signal, grasp the bar with an alternated grip inside the athletes hands and guide the bar back onto the -supports - keep a grip on the bar until it is racked
How does an athlete setup for a back squat?
-Grasp bar with a closed, pronated grip
-Step under the bar and position the feet parallel to each other
-Place the bar in a balanced position on the upper back and shoulders in one of two locations
+Low bar position - across posterior deltoids at the middle of the trapezius
+High bar position - above posterior deltoids at the base of the neck
-Lift the elbows up to create a “shell” for the bar using the upper back and shoulder muscles
-Hold the chest up and out
Slightly tilt the chin up
-Once in position, signal spotters for assistance with liftoff
-Extend knees and hips to lift the bar
-Take one or two steps backward
-Position the feet shoulder-width apart or wider, even with each other, with the toes pointed slightly outward
-All repetitions begin from this position
What should the 2 spotters do for the start of the back squat?
-Stand erect at opposite ends of the bar with feet shoulder-width apart and knees slightly flexed
-Grasp the end of the bar by wrapping the hands around the bar with the thumbs crossed and palms facing the barbell
-At the athlete’s signal, assist with lifting and balancing the bar as it is moved off the supports
-Release the bar smoothly
-Hold the hands 2-3 inches below the ends of the bar
-Move sideways with the athlete as they move backward
-Once athlete is in position, get into a shoulder-width stance with the knees slightly flexed and torso erect
What does the athlete do on the eccentric phase of the back squat?
-Maintain a position with a back neutral, elbows high, and chest up and out
-Allow the hips and knees to slowly flex, keep torso to floor angle relatively constant
-Keep the heels on the floor and the knees aligned over the feet
-Continue flexing the hips and knees until the tops of the thighs are parallel to the floor, the trunk begins to round or flex forward, or the heels rise off the floor
What do the 2 spotters do during the eccentric phase of the back squat?
-Keep the thumbs crossed and hands close to the bar as it descends
-Slightly flex the knees, hips, and torso to maintain a neutral spine while following the bar
What does the athlete do on the concentric phase of the back squat?
-Maintain a position with neutral spine, high elbows, and the chest up and out
-Extend the hips and knees at the same rate - this keeps the torso to floor angle constant
-Keep the heels on the floor and the knees aligned over the feet
-Do not flex the torso forward or round the back
-Continue extending the hips and knees to reach the starting position
-At the end of the set, step forward to the rack
-Squat down until the bar rests on the supports
What do the two spotters do on the concentric phase of the back squat?
-Keep thumbs crossed and hands close to the bar as it ascends
-Slightly extend the knees, hips, and torso and keep the back neutral when following the bar
-At the end of the set, move sideways in unison with the athlete back to the rack
-Grasp the bar simultaneously and assist with balancing as the athlete racks the bar
-Release the bar smoothly
What does an athlete do in the starting position of the front squat?
-Step under bar and position feet parallel to one another
-Place hands on the bar in one of the two arm positions
+Parallel-arm position
++Grasp the bar with closed, pronated grip slightly wider than shoulder width
++Move up to the bar to place it on top of the anterior deltoids and clavicles
++Fully flex the elbows to position the upper arms parallel to the floor
+Crossed-arm position
++Flex the elbows and cross the arms in front of the chest
++Move up to the bar to place it on top of the anterior deltoids
++Use an open grip with the hands on top of the bar and fingers holding it in place
++Lift the elbows to position the arms parallel to the floor
-Hold chest up and out
-Tilt the head slightly up
-Once in position, signal spotter for assistance with liftoff
-Extend knees and hip to lift the bar
-Take one or two steps backward
-Position feet evenly shoulder-width apart or wider with the toes pointed slightly outward
-All repetitions begin from this position
What do the two spotters do at the starting position of the front squat?
-Stand erect at opposite ends of the bar with feet shoulder-width apart and knees slightly flexed
-Grasp the end of the bar by wrapping the hands around the bar with the thumbs crossed and palms facing the barbell
-At the athlete’s signal, assist with lifting and balancing the bar as it is moved off the supports
-Release the bar smoothly
-Hold the hands 2-3 inches below the ends of the bar
-Move sideways with the athlete as they move backward
What does the athlete do on the eccentric phase of the front squat?
-Maintain a position with the back neutral, elbows high, and chest up and out
-Allow the hips and knees to slowly flex, keep torso to floor angle relatively constant
-Keep the heels on the floor and the knees aligned over the feet
-Continue flexing the hips and knees until the tops of the thighs are parallel to the floor, the trunk begins to round or flex forward, or the heels rise off the floor
What do the spotters do on the eccentric phase of the front squat?
-Keep the thumbs crossed and hands close to the bar as it descends
-Slightly flex the knees, hips, and torso to maintain a neutral spine while following the bar
What does the athlete do on the concentric phase of the front squat?
-Maintain a position with neutral spine, high elbows, and the chest up and out
-Extend the hips and knees at the same rate - this keeps the torso-to-floor angle constant
-Keep the heels on the floor and the knees aligned over the feet
-Do not flex the torso forward or round the back
-Continue extending the hips and knees to reach the starting position
-At the end of the set, step forward to the rack
-Squat down until the bar rests on the supports
