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EXCI 352 > Exercise technique for free weight and machine training > Flashcards

Exercise technique for free weight and machine training Flashcards

1
Q

Pronated grip

A

Overhand grip

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2
Q

Supinated grip

A

Underhand grip

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3
Q

Neutral grip

A

Knuckles point laterally, like a handshake

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4
Q

Alternated grip

A

Pronated grip + supinated grip

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5
Q

Hook grip

A

Similar to pronated grip
the thumb is positioned UNDER the index & middle fingers

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6
Q

Closed grip

A

The thumb is wrapped around the bar

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7
Q

Open or false grip

A

When the thumb does not wrap around the bar

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8
Q

Clean grip

A

A closed, pronated grip
Slightly wider than shoulder-width apart , outside of the knees

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9
Q

Snatch grip

A

A wide, closed, pronated grip that is measured using either the fist-to-opposite shoulder or elbow-to-elbow method

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10
Q

Bent-over row and bench press and power snatch grip

A

Closed, pronated grip

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11
Q

Bicep curls grip

A

Closed, supinated

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12
Q

Hammer curl or flat DB fly grip

A

Closed, neutral grip

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13
Q

Deadlift or stiff-leg deadlift grip

A

Closed, pronated or alternated

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14
Q

Front squat: crossed-arm position grip

A

Open grip

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15
Q

What are the 3 grip widths?

A

Common
Narrow
Wide

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16
Q

What is the commonly used grip for most exercises?

A

Approximately shoulder-width apart

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17
Q

Grip position on low back back squat

A

Grip is wider than shoulder-width

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18
Q

Grip position for high bar back squat

A

Grip is SLIGHTLY wider than shoulder-width

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19
Q

2 methods of measuring snatch grip

A

Elbow-to-elbow method
Fist-to-opposite-shoulder method

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20
Q

The five-point body contact position provides stability for 2 types of exercises:

A

Seated or supine

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21
Q

When performing standing exercises: (2) feet and heels

A

Feet are positioned slightly wider than hip width
Heels and balls of feet in contact with the floor

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22
Q

What is the five-point body contact position?

A
  1. Head is placed firmly on the bench or back pad
  2. Shoulder and upper back are placed firmly & evenly on the bench or back pad
  3. Buttocks are placed evenly on the bench or seat
  4. Right foot is flat on the floor
  5. Left foot is flat on the floor
23
Q

Which type of movements are appropriate for power exercises?

A

Quick movements

24
Q

Most strenuous movement of a repetition, & it occurs soon after the transition from the eccentric phase to the concentric phase

A

Sticking point

25
Q

____ through the sticking point of the concentric phase
___ during the less stressful eccentric phase of the repetition
*breathing

A

Exhale
Inhale

26
Q

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

A

Valsalva maneuver

27
Q

Nickname for the valsalva maneuver at the upper torso

A

The Fluid ball

28
Q

Who should use valsalva maneuver?

A

Experienced & well-resistance-trained athletes performing structural exercises

29
Q

Valsalva maneuver assists in what 2 things?

A

Maintaining proper vertebral alignment and support
Establish the “flat-back” & erect upper torso position in many exercises

30
Q

Detrimental side effects of the valsalva maneuver? (4)

A

Dizziness
Disorientation
Excessively high blood pressure (3x resting levels)
Blackouts

31
Q

Tool used to help maintain intra-abdominal pressure during lifting

A

Weight belts

32
Q

Appropriateness of the weight belt depends on 2 things

A

Type of exercise performed
Relative load lifted

33
Q

When is a weight belt recommended?

A

When performing exercises that place stress on the lower back
During sets that involve near-maximal or maximal loads

34
Q

Correct preparatory body position before lifting a weight off the floor - Back

A

The back is neutral or slightly arched

35
Q

Correct preparatory body position before lifting a weight off the floor - Back

A

The back is neutral or slightly arched

36
Q

Correct preparatory body position before lifting a weight off the floor - Scapulae

A

The scapulae are depressed & retracted

37
Q

Correct preparatory body position before lifting a weight off the floor - Chest

A

The chest is held up and out

38
Q

Correct preparatory body position before lifting a weight off the floor - Head

A

The head is in line with the vertebral column or slightly hyperextended

39
Q

Correct preparatory body position before lifting a weight off the floor - Feet

A

The feet are flat on the floor

40
Q

Correct preparatory body position before lifting a weight off the floor - Shoulders

A

The shoulders are over or slightly in front of the bar

41
Q

Correct preparatory body position before lifting a weight off the floor - Eyes

A

The eyes are focused straight ahead or slightly upward

42
Q

What are the responsibilities of the spotter?

A
  • Safety of the athlete being spotted
  • Motivate the athlete
  • Assist in the completion of forced repetitions (partner-assisted reps)
43
Q

Types of exercises that require spotting (3)

A

Overhead exercises
Exercises with the bar on the back or front shoulders
Over-the-face exercises

44
Q

TRUE OF FALSE: we spot power exercises

A

FALSE

45
Q

What type of exercises require 1 spotter or more usually?

A

Overhead exercises
Over-the-face exercises

46
Q

Spotting OH exo & those with bar on the back/front shoulders, what is important? (2)

A

Spotter(s) should be at least as strong as the athlete
Spotter(s) should be at least as tall as the athlete

47
Q

Spotting over-the-face exercises, key points (2)

A

Spotter has an alternated grip
Spotter’s grip is narrower than the athlete’s grip

48
Q

Exceptions due to the bar’s curved trajectory in the: 2

A

Lying triceps extension and barbell pullover

49
Q

Grip pattern when spotting lyings triceps extension or barbell pullover

A

Alternated grip for pick up and return to floor
Supinated grip to spot the bar

50
Q

What should the athlete do in power exercises if the bar is missed in front?

A

Should push the bar away and drop it

51
Q

What should an athlete doing a power exercises do if they lose the bar behind the head?

A

Should release it and jump forward

52
Q

Number of spotters depends on what? (3)

A
  • Load being lifted
  • The experience & ability of the athlete and spotters
  • The physical strength of the spotters
53
Q

Before beginning a set the athlete should inform the spotter of 3 things:

A
  • How the bar will be handled initially
  • How many reps will be performed
  • When the athlete is ready to move the bar into position

EXCI 352 (14 decks)

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