exercise technique for free weight and machine training

Question 1

what is a clean grip

Answer 1

a closed, pronated grip that is slightly wider than shoulder-width apart, outside of the knees.

Question 2

what is a snatch grip

Answer 2

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

Question 3

which exercise required a closed pronated grip

Answer 3

bent-over row
bench press
power snatch

Question 4

which exercise required a closed supinated grip

Answer 4

bicep curl

Question 5

which exercise required a closed neutral grip

Answer 5

hammer curl
flat dumbbell fly

Question 6

which exercise required a closed, pronated or alternated grip

Answer 6

deadlift
stiff leg deadlift

Question 7

which exercise required an open grip

Answer 7

front squat: crossed arm position

Question 7

which exercise required an open grip

Answer 7

front squat: crossed arm position

Question 8

how does arm is position during a front squat

Answer 8

Parallel-Arm Position: Grip is slightly wider than shoulder-width

Question 9

position of arm in back squat high bar position

Answer 9

Grip is slightly wider than shoulder-width.

Question 10

position of arm in back squat low bar position

Answer 10

Grip is wider than shoulder-width.

Question 11

position of arm in back squat low bar position

Answer 11

Grip is wider than shoulder-width.

Question 12

what is the 2 method to measure grip for a snath

Answer 12

elbow to elbow
fist-to-opposite shoulder method

Question 13

what is sticking point

Answer 13

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

Question 14

when do we exhale during most resistance training exercise

Answer 14

Exhale through the sticking point of the concentric phase.
Inhale during the less stressful eccentric phase of the repetition

Question 15

what is valsava maneuver

Answer 15

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

Question 16

what is valsava maneuver

Answer 16

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

Question 17

valsava maneuber help with what

Answer 17

Will assist in maintaining proper vertebral alignment & support.

Helps to establish the “flat-back” & erect upper torso position in many exercises

Question 18

valsava maneuber help with what

Answer 18

Will assist in maintaining proper vertebral alignment & support.

Helps to establish the “flat-back” & erect upper torso position in many exercises

Question 18

valsava maneuber help with what

Answer 18

Will assist in maintaining proper vertebral alignment & support.

Helps to establish the “flat-back” & erect upper torso position in many exercises

Question 19

detrimental side effect of valsalva maneuver

Answer 19

Dizziness

Disorientation

Excessively high blood pressure
can quickly rise to 3x resting levels.

Blackouts

Question 20

valsalva maneuver can be used for what

Answer 20

1-RM tests:
Front squat
Back squat
Deadlift
Hip sled
Leg press
Shoulder press
Power clean
Snatch

Question 21

why can we use a weight belt

Answer 21

May help maintain intra-abdominal pressure during lifting.

Question 22

when its recommended to uses weight belts

Answer 22

Typically, when performing exercises that place stress on the lower back.
During sets that involve near-maximal or maximal loads.

Question 23

when its not recommend to use a weight belt

Answer 23

Exercises that do not stress the lower back or
exercises that stress the lower back but involve light loads

Question 24

Responsibilities of the Spotter

Answer 24

Safety of the athlete being spotted.

Motivate the athlete.

Assist in the completion of forced repetitions (partner-assisted reps).

Question 25

can we spot power exercise

Answer 25

no

Question 26

power rack exercise should be spot where

Answer 26

inside a power rack

Question 26

power rack exercise should be spot where

Answer 26

inside a power rack

Question 27

spotter should be at least as _ as the athlete

Answer 27

strong, tall

Question 28

what grip is use by the spotter

Answer 28

alternated and is a narrower grip than the athlete

Question 29

during which exercise the spotter need to uses a supinated grip to spot the bar

Answer 29

lying tricep extension and barbell pullover

Question 30

where do we spot during a dumbbell exercise

Answer 30

close to the wrist

Question 31

where do we spot during a dumbbell exercise

Answer 31

close to the wrist

Question 32

Before beginning a set the athlete should inform the spotter:

Answer 32

how the bar will be handled initially,

how many reps will be performed, &

when the athlete is ready to move the bar into position.

Question 33

Before beginning a set the athlete should inform the spotter:

Answer 33

how the bar will be handled initially,

how many reps will be performed, &

when the athlete is ready to move the bar into position.

Question 34

in which exercise you may want to use a liftoff

Answer 34

normally used in bench press, shoulder press, & squatting exercises (supports are too low & nonadjustable).