Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Structure and Function of Body Systems > Exercise Technique for Free Weight and Machines > Flashcards

Exercise Technique for Free Weight and Machines Flashcards

1
Q

Type of Grip: palms facing down and knuckles up

A

pronated grip or overhand grip

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Type of Grip: palms facing up and knuckles down

A

supinated grip or underhand grip

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Closed grip in which the thumb is positioned under the index and middle fingers; typically used in power exercises

A

Hook Grip

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Grip when thumb is wrapped around the bar

A

Closed grip

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Grip when thumb is not wrapped around the bar

A

Open grip or false grip

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Where are the hands located in a clean grip?

A

Slightly wider than shoulder-width apart, outside of the knees

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Where are the hands located in a snatch grip?

A

VERY wide grip, hands located near the end of the barbell by the plates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are the 5 points of the 5-point body contact position?

A
  1. Head on bench
  2. Shoulders and upper back on bench
  3. Buttocks on bench
  4. Right foot on floor
  5. Left foot on floor
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

When is it appropriate to wear a weight lifting belt?

A

When performing exercises that load/stress the low back AND when lifting maximal or near maximal weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

When is it appropriate to use the Valsalva maneuver?

A

By experienced athletes only; when performing structural exercises that load the vertebral column with a heavy weight; should only be held for 1-2 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What types of exercises require a spotter?

A

Exercises performed over the head, with the bar racked on the back or front shoulders, or over the face

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

True or False: Power exercises require a spotter

A

False

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Where should a spotter spot an athlete performing over the face exercises with dumbbells (such as DB Chest Press or tricep extension)

A

At the wrists

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How should a spotter spot an athlete performing the barbell chest press?

A

Spotter should use an alternated grip and place hands inside of the athlete’s hands on the bar (during liftoff)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What type of grip should an athlete use when performing the barbell chest press?

A

Closed pronated grip with hands slightly wider than shoulder-width apart

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What point on the body should the athlete lower the barbell to when performing the barbell chest press?

A

Nipple level

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

How will the spotter’s body be positioned when spotting a flat DB chest fly?

A

Spotter will be kneeling on one or both knees

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

When spotting an athlete at the wrists should the spotter’s hands be touching the athlete’s forearms?

A

No; near but not touching (unless assistance is needed)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

How should the feet be placed on the Hip sled?

A

Hip width apart with toes slightly pointed out

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What position should the thighs be in after the eccentric movement of the Hip sled (right before the push phase)?

A

Thighs should be parallel with the foot platform

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Where is the bar located in the “low bar position” for a back squat?

A

Across the posterior deltoids and middle trapezius

22
Q

Where is the bar located in the “high bar position” for a back squat?

A

Above the posterior deltoids at the base of the neck

23
Q

What is the foot position for back/front barbell squat?

A

Shoulder-width apart (or wider) with toes pointed slightly out

24
Q

How many spotters should be used for the barbell back/front squat?

A

2

25
Q

Where should the spotter’s hands be when spotting the barbell back/front squat?

A

2-3 inches below the end of the barbell with thumbs crossed and palms facing the barbell

26
Q

True or False: The barbell forward step lunge is typically performed in the rack

A

False

27
Q

Where does the spotter spot the athlete during the barbell forward step Lunge?

A

With hands near the athlete’s hips/waist/torso

28
Q

How many spotters are used in the barbell forward step Lunge and step up?

A

One

29
Q

Where is the spotter positioned during the barbell forward step Lunge?

A

Behind the athlete with their lead foot about 12-18 inches behind the athlete’s lead foot; spotter “lunges” forward with the athlete

30
Q

What is the correct foot movement pattern for the barbell step up?

A

Step up right foot, step up left foot, step down left foot, step down right foot

31
Q

How should the feet be positioned during the barbell deadlift?

A

Between Hip and shoulder-width apart with toes pointed slightly outward

32
Q

How far away should the barbell be from the shins in the Deadlift?

A

1 inch, barbell should be over the balls of the feet

33
Q

What are the key differences in positioning between the Deadlift, stiff leg DL, and RDL

A

Deadlift: Knees have the greatest degree of flexion; greatest quad involvement (almost in a squat position at the bottom) movement starts from the ground

Stiff Leg Deadlift: Little knee flexion, movement starts from a standing position and barbell is lowered to touch the ground; mostly the result of Hip flexion

RDL: Little to moderate knee flexion, movement starts from a standing position and only is lowered to the knee cap; less ROM than regular DL and stiff leg DL

34
Q

What are the differences in muscles used between Deadlift, stiff leg DL, and RDL?

A

Deadlift: glutes, hamstrings, and quads

Stiff Leg DL: glutes, hamstrings, and erector spinae

RDL: Glutes, hamstrings, and erector spinae

35
Q

What should the knee be aligned with when performing the machine Leg extension and Leg curl?

A

Knee should be aligned with the axis of the machine

36
Q

How should a spotter spot the overhead barbell shoulder press?

A

Hands positioned using an alternated grip inside of the athlete’s hands; near but not touching the barbell

37
Q

How should a spotter spot the overhead DB shoulder press?

A

By spotting the athlete’s forearms near the wrists

38
Q

How should a spotter spot the lying barbell tricep extension?

A

Spotter is standing; uses an alternated grip to hand the bar to the athlete; then uses a supinated grip to follow the bar; returns to an alternated grip to take the bar from the athlete and place it on the floor

39
Q

How far apart should the athlete’s hands be in the barbell lying tricep extension?

A

12 inches

40
Q

What type of grip is used in the push press and push jerk?

A

Clean grip aka closed pronated grip with hands slightly wider than shoulder-width apart

41
Q

What is the key movement difference between the push press and the push jerk?

A

During the catch phase in the push jerk, the body “drops” (hips and knees flex) as the elbows fully extend and the bar goes overhead

42
Q

What movement is performed during the dip phase of the push press/jerk?

A

1/4 squat

43
Q

What movement(s) is performed during the drive phase of the push press?

A

Rapid extension of the hips, knees, and ankles, followed by the elbows

44
Q

What movement is performed during the catch phase of the push press?

A

Finish pressing the bar overhead by fully extending the elbows

45
Q

What is the key movement difference between the power clean and the hang power clean?

A

The power clean pulls from the floor; the hang power clean begins with the barbell positioned mid-thigh or slightly above/below the knees (the barbell never touches the floor)

46
Q

What grip is used with the power clean?

A

Closed pronated grip or hook Grip with hands slightly wider than shoulder-width, outside of the knees

47
Q

How should feet be positioned in the power clean?

A

Between Hip and shoulder-width apart

48
Q

What movement(s) happen during the first pull of the power clean?

A

Extension of the hips and knees

49
Q

What movement(s) happen during the second pull of the power clean?

A

Triple extension of the hips, knees, and ankles; shrugging of the shoulders and elbow flexion

50
Q

What movement(s) happen during the catch phase of the power clean?

A

Hip and knee flexion to pull the body under the bar

51
Q

What are the two ways to measure/determine grip width in the power snatch?

A

Fist to opposite shoulder method; elbow-to-elbow method

52
Q

What type of grip is used in the power snatch?

A

Closed pronated or hook Grip

Structure and Function of Body Systems (26 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions