Chapters 15&16: Exercise Technique Flashcards
Describe four basic grips and variations
- Supinated (underhand)
- Pronated (overhand)
- Alternated
- Hook
Can also have any of these be a false/open grip (thumb wrapped with fingers, not around the bar)
What are the two main pronated closed grip techniques for weightlifting?
- Clean grip: outside knees, slightly wider than shoulder width
- Snatch grip: wide, either fist-to-opposite-shoulder or elbow-to-elbow distance apart
What is the five point body contact position for bench exercises?
- Head
- Shoulders & upper back
- Buttocks
- Right foot
- Left foot
What are the guidelines for breathing during heavy lifts?
Exhale through the sticking point
Valsalva if needed for structural exercises for max 1-2 seconds
When should an athlete wear a weight belt?
When performing exercises that place stress on the lower back and during sets that involve near-max or maximal loads.
When should an athlete wear a weight belt?
When performing exercises that place stress on the lower back and during sets that involve near-max or maximal loads.
When should spotters be used for free-weight exercises?
When the bar is racked on the back or front of shoulders, or when weight is overhead or over the face
The exception is power exercises.
What is correct technique for spotting over the face exercises?
Alternated grip narrower than athletes grip
Switch to supinated grip to spot the bar during curved trajectory exercises
For dumbbells, get as close to the weight as possible and potentially spot the dumbbells themselves
What is a liftoff?
Bring the bar out of supports and into position for the exercise while spotting. Must be agreed upon in advance
What is the different between a curl up and an abdominal crunch?
Curl up: hooklying
Abdominal crunch: feet on bench and hips at 90
What is the path of a barbell or dumbbell in bent over rows?
Straight elbow until bar or dumbbell contacts body
Where do you spot a forward lunge or step up?
Hips, waist, or torso
What is the difference between a Romanian deadlift and a stiff-legged deadlift?
RDL goes just past patellar tendon (torso approx parallel to floor), stiff legged DL goes to floor of form can be maintained
What is the best method for core strengthening?
Ground-based free weight exercises: squat, DL, Olympic lifts
These perform better than isolation exercises or instability devices
What are the three types of resistance that can be used in training?
Constant external: eg free weights
Accommodating: semi-isokinetic - not very effective for athletes
Variable: resistance changes to maximize force application throughout the movement
