exercise technique for free weight and machine training Flashcards
what is a clean grip
a closed, pronated grip that is slightly wider than shoulder-width apart, outside of the knees.
what is a snatch grip
a wide, closed, pronated grip that is measured using either the fist-to-opposite shoulder or elbow-to-elbow method.
which exercise required a closed pronated grip
bent-over row
bench press
power snatch
which exercise required a closed supinated grip
bicep curl
which exercise required a closed neutral grip
hammer curl
flat dumbbell fly
which exercise required a closed, pronated or alternated grip
deadlift
stiff leg deadlift
which exercise required an open grip
front squat: crossed arm position
which exercise required an open grip
front squat: crossed arm position
how does arm is position during a front squat
Parallel-Arm Position: Grip is slightly wider than shoulder-width
position of arm in back squat high bar position
Grip is slightly wider than shoulder-width.
position of arm in back squat low bar position
Grip is wider than shoulder-width.
position of arm in back squat low bar position
Grip is wider than shoulder-width.
what is the 2 method to measure grip for a snath
elbow to elbow
fist-to-opposite shoulder method
what is sticking point
is the most strenuous movement of a repetition, & it occurs soon after the transition from the eccentric phase to the concentric phase
when do we exhale during most resistance training exercise
Exhale through the sticking point of the concentric phase.
Inhale during the less stressful eccentric phase of the repetition
what is valsava maneuver
involves expiring against a closed glottis, which, when combined with contracting the abdomen & rib cage muscles, creates rigid compartments of fluid in the lower torso & air in the upper torso
what is valsava maneuver
involves expiring against a closed glottis, which, when combined with contracting the abdomen & rib cage muscles, creates rigid compartments of fluid in the lower torso & air in the upper torso
valsava maneuber help with what
Will assist in maintaining proper vertebral alignment & support.
Helps to establish the “flat-back” & erect upper torso position in many exercises
valsava maneuber help with what
Will assist in maintaining proper vertebral alignment & support.
Helps to establish the “flat-back” & erect upper torso position in many exercises
valsava maneuber help with what
Will assist in maintaining proper vertebral alignment & support.
Helps to establish the “flat-back” & erect upper torso position in many exercises
detrimental side effect of valsalva maneuver
Dizziness
Disorientation
Excessively high blood pressure
can quickly rise to 3x resting levels.
Blackouts
valsalva maneuver can be used for what
1-RM tests:
Front squat
Back squat
Deadlift
Hip sled
Leg press
Shoulder press
Power clean
Snatch
why can we use a weight belt
May help maintain intra-abdominal pressure during lifting.
when its recommended to uses weight belts
Typically, when performing exercises that place stress on the lower back.
During sets that involve near-maximal or maximal loads.
when its not recommend to use a weight belt
Exercises that do not stress the lower back or
exercises that stress the lower back but involve light loads
Responsibilities of the Spotter
Safety of the athlete being spotted.
Motivate the athlete.
Assist in the completion of forced repetitions (partner-assisted reps).
can we spot power exercise
no
power rack exercise should be spot where
inside a power rack
power rack exercise should be spot where
inside a power rack
spotter should be at least as _ as the athlete
strong, tall
what grip is use by the spotter
alternated and is a narrower grip than the athlete
during which exercise the spotter need to uses a supinated grip to spot the bar
lying tricep extension and barbell pullover
where do we spot during a dumbbell exercise
close to the wrist
where do we spot during a dumbbell exercise
close to the wrist
Before beginning a set the athlete should inform the spotter:
how the bar will be handled initially,
how many reps will be performed, &
when the athlete is ready to move the bar into position.
Before beginning a set the athlete should inform the spotter:
how the bar will be handled initially,
how many reps will be performed, &
when the athlete is ready to move the bar into position.
in which exercise you may want to use a liftoff
normally used in bench press, shoulder press, & squatting exercises (supports are too low & nonadjustable).
