Exercise technique for free weight and machine training Flashcards
Pronated grip
Overhand grip
Supinated grip
Underhand grip
Neutral grip
Knuckles point laterally, like a handshake
Alternated grip
Pronated grip + supinated grip
Hook grip
Similar to pronated grip
the thumb is positioned UNDER the index & middle fingers
Closed grip
The thumb is wrapped around the bar
Open or false grip
When the thumb does not wrap around the bar
Clean grip
A closed, pronated grip
Slightly wider than shoulder-width apart , outside of the knees
Snatch grip
A wide, closed, pronated grip that is measured using either the fist-to-opposite shoulder or elbow-to-elbow method
Bent-over row and bench press and power snatch grip
Closed, pronated grip
Bicep curls grip
Closed, supinated
Hammer curl or flat DB fly grip
Closed, neutral grip
Deadlift or stiff-leg deadlift grip
Closed, pronated or alternated
Front squat: crossed-arm position grip
Open grip
What are the 3 grip widths?
Common
Narrow
Wide
What is the commonly used grip for most exercises?
Approximately shoulder-width apart
Grip position on low back back squat
Grip is wider than shoulder-width
Grip position for high bar back squat
Grip is SLIGHTLY wider than shoulder-width
2 methods of measuring snatch grip
Elbow-to-elbow method
Fist-to-opposite-shoulder method
The five-point body contact position provides stability for 2 types of exercises:
Seated or supine
When performing standing exercises: (2) feet and heels
Feet are positioned slightly wider than hip width
Heels and balls of feet in contact with the floor
What is the five-point body contact position?
- Head is placed firmly on the bench or back pad
- Shoulder and upper back are placed firmly & evenly on the bench or back pad
- Buttocks are placed evenly on the bench or seat
- Right foot is flat on the floor
- Left foot is flat on the floor
Which type of movements are appropriate for power exercises?
Quick movements
Most strenuous movement of a repetition, & it occurs soon after the transition from the eccentric phase to the concentric phase
Sticking point
____ through the sticking point of the concentric phase
___ during the less stressful eccentric phase of the repetition
*breathing
Exhale
Inhale
Involves expiring against a closed glottis, which, when combined with contracting the abdomen & rib cage muscles, creates a rigid compartments of fluid in the lower torso & air in the upper torso
Valsalva maneuver
Nickname for the valsalva maneuver at the upper torso
The Fluid ball
Who should use valsalva maneuver?
Experienced & well-resistance-trained athletes performing structural exercises
Valsalva maneuver assists in what 2 things?
Maintaining proper vertebral alignment and support
Establish the “flat-back” & erect upper torso position in many exercises
Detrimental side effects of the valsalva maneuver? (4)
Dizziness
Disorientation
Excessively high blood pressure (3x resting levels)
Blackouts
Tool used to help maintain intra-abdominal pressure during lifting
Weight belts
Appropriateness of the weight belt depends on 2 things
Type of exercise performed
Relative load lifted
When is a weight belt recommended?
When performing exercises that place stress on the lower back
During sets that involve near-maximal or maximal loads
Correct preparatory body position before lifting a weight off the floor - Back
The back is neutral or slightly arched
Correct preparatory body position before lifting a weight off the floor - Back
The back is neutral or slightly arched
Correct preparatory body position before lifting a weight off the floor - Scapulae
The scapulae are depressed & retracted
Correct preparatory body position before lifting a weight off the floor - Chest
The chest is held up and out
Correct preparatory body position before lifting a weight off the floor - Head
The head is in line with the vertebral column or slightly hyperextended
Correct preparatory body position before lifting a weight off the floor - Feet
The feet are flat on the floor
Correct preparatory body position before lifting a weight off the floor - Shoulders
The shoulders are over or slightly in front of the bar
Correct preparatory body position before lifting a weight off the floor - Eyes
The eyes are focused straight ahead or slightly upward
What are the responsibilities of the spotter?
- Safety of the athlete being spotted
- Motivate the athlete
- Assist in the completion of forced repetitions (partner-assisted reps)
Types of exercises that require spotting (3)
Overhead exercises
Exercises with the bar on the back or front shoulders
Over-the-face exercises
TRUE OF FALSE: we spot power exercises
FALSE
What type of exercises require 1 spotter or more usually?
Overhead exercises
Over-the-face exercises
Spotting OH exo & those with bar on the back/front shoulders, what is important? (2)
Spotter(s) should be at least as strong as the athlete
Spotter(s) should be at least as tall as the athlete
Spotting over-the-face exercises, key points (2)
Spotter has an alternated grip
Spotter’s grip is narrower than the athlete’s grip
Exceptions due to the bar’s curved trajectory in the: 2
Lying triceps extension and barbell pullover
Grip pattern when spotting lyings triceps extension or barbell pullover
Alternated grip for pick up and return to floor
Supinated grip to spot the bar
What should the athlete do in power exercises if the bar is missed in front?
Should push the bar away and drop it
What should an athlete doing a power exercises do if they lose the bar behind the head?
Should release it and jump forward
Number of spotters depends on what? (3)
- Load being lifted
- The experience & ability of the athlete and spotters
- The physical strength of the spotters
Before beginning a set the athlete should inform the spotter of 3 things:
- How the bar will be handled initially
- How many reps will be performed
- When the athlete is ready to move the bar into position
