Exercise Technique Chapter Flashcards
Muscle that assists indirectly in a movement. Example: scaps shoulder movement.
Synergist
what does the axial skeleton consist of:
skull, vertebral column, ribs and sternum
what does the appendicular skeleton consist of?
shoulder, arm, wrist, legs pelvic girdle. (everything else basically)
uniaxial joint example
elbow
biaxial joint example
ankle and wrist
fibrous joint? what is its role and an example of it
allow no movement; sutures of the skull
cartilaginous joints? purpose and role?
allow limited movement; intervertebral disks
multiaxial joint example
shoulders, hips
synovial joints? role and example?
considerable movement, elbow and knee
first class lever. muscle force and resistive force act on __________ sides.
opposite
flat barbell bench coaching technique 3 common errors
- feet on top (5 point body contact) 2. bring bar below nipples on negative 3. spotter using anything other than alternating grip
incline bench barbell coaching tips common error
taking low back and butt off of seat and pushing up with legs ( 5 point contact)
flat bench dumbbell bench technique errors
- feet on top of bench (5 point contact) 2. spotter spotting at forearms- (spotter needs to have hands by forearms)
incline db bench press error
- spotter spots at elbows instead of close to forearms
flat barbell smith bench press errorss
- body adjusted so that the bar falls too high- close to neck level 2. lifter locks out elbows on positives
machine vertical chest press errors
- seat being too low, hands should be aligned with chest at nipple level 2. lifters head comes off seat, (5 point body contact)
single joint chest shoulder transverse adductors prime movers
pectoralis major; anterior deltiod
single joint chest shoulder girdle abductors prime movers
serratus anterior; pectoralis minor
Pec Deck errors
- Seat is too low. shoulders and elbows should be perpendicular to chest in respect to nipples
Flat dumbbell fly errors
- lifter has too much elbow flexion on negatives 2. Spotter needs hands on forearms instead of on elbows
multi joint chest shoulder transverse adductors prime movers are:
pectoralis major; anterior deltoid
multi joint chest shoulder girdle abductors:
serratus anterior; pec minor
multi joint back exercise prime movers: scapular adductors
middle trapezius; rhomboids
shoulder extensors for prime movers for multijoint back exercises:
lats; teres major; posterior deltoid
shoulder adductors:
Lats; teres major
Elbow flexors are:
biceps brachii; brachialis; brachioradialis
Lat pulldown errors
- lifter using bar attached with “s” hook ( should use caribiner hook or D hook) 2. bar is lowered behind the head.
bent over barbell row error
- lifters back is rounded during exercise
shoulder press shoulder abductors:
anterior deltoid; medial deltoid
shoulder girdle abductors:
upper trapezius; serratus anterior
Machine shoulder press error:
Seat is situated too low.
seated barbell shoulder press error
- lifter lowers bar behind head. (should lightly touch clavicles)
Front shoulder db raise error
- the lifter raises dumbbell too high (should be parallel and no higher than the floor 2. lifter raises both DB at same time…other should be at side (stationary)
side dumbbell raise errors
- the lifter raises DB too high 2. lifter externally rotates wrists and elbows at the end range of the positive.
Barbell biceps curl errors
- lifter flexes the shoulders during the upper movement ( no shoulder movement) 2. lifter flexes the elbows too far (elbows should not move forward towards end range)
low pulley biceps curl (machine) error
- lifter rounds back during exercise ( back extended backwards and shoulders up)
machine biceps curl error
1.lifter sets seat too high (thighs should be parallel to floor)
lying barbel triceps extensions error
- elbows flare outwards during the negative (elbows should point towards feet)
seated overhead barbell triceps extension error
- lifter sets arms away from head (arms should be situated next to the ears)
machine triceps pushdown errors
- lifter flexes torso forwards slightly during positive 2. lifter moves upper arms upward and brings elbows away from side of body
wrist flexors:
flexor carpi ulnaris flexor carpi radialis palmaris longus
wrist extensors:
extensor carpi ulnaris extensor carpi radialis extensor carpi longus
bent knee situp errors
- lifters knees are fully extended 2. lifter curls torso up until it is perpendicular with ground (upper back should come off ground only until elbow point to thighs)
bench assisted ab crunch error
1.lifter raises butt on negative (butt stays on floor whole time)
prime movers for hip extensors
hamstrings; glutes
knee extensors prime movers for quadriceps group
quads
ankle plantar flexors prime movers
soleus ; gastrocnemius
three parts of the snatch
- first pull 2. scoop phase 3. second pull (power phase) 4. catch
snatch errors
- bar is too far away from the lifter throughout the range 2. lifter jumps outwards instead of upward on triple extension
power clean order
- first pull 2. scoop phase 3. second pull (power phase) 4. catch
power clean errors
- lifter preforms a reverse curl to bring the bar up. 2. lifter drops weight forcefully back down.
hang clean error
lifter begins pull in too-erect position. needs to be slightly bent over.
Push press/ push jerk error
- jumping too high
front squat errors
- lifter hold bar with elbows pointed towards ground. 2. the lifter takes the heels off the floor on the negative
back squat error
- lifter lets trunk fall forward
Hack Squat errors
- lifter goes lower than parallel on negative 2. lifter raises hips and butt off pad on positves
Leg press (hip sled) error
- lifter bows their knees inward during the range
Step up errors
- lifter pushes off with the trailing leg during lift. 2. lifter only steps foot partially onto box 3. lifter incorrectly steps off of box with same leg (should use same trailing leg)
barbell forward lunges error
- lifter takes too short of a step, letting knee extend over foot
Good morning errors
- lifters knees are fully extended and locked out. 2. lifters back is rounded and neck flexes over trunk
torso flexor:
rectus abdominus
