First 1/2 Flashcards
Which hand grip would be used in biceps curls?
Supinated grip
What hand grip would be used in lat pull downs?
Probated grip
What hand trip would be used in hammer curls?
Neutral grip
What hand grip would be used in bench press?
Hook grip
Which hand grip would be used in dead lifts?
Alternate grip
What are the five points of contact for bench or seated exercises?
Head Shoulders Butt Right foot Left foot
What is valsalva maneuver?
It is when you hold your breath, which causes increased pressure in the abdomen which stabilizes the back.
What are the positive functions of valsalva maneuver?
It is great for stabilizing the back.
What are the negative functions of the valsalva maneuver?
This can be negative because there is a lot of pressure in the abdominal which is hard on the lungs and heart.
What is the recommended breathing during repetitions.
Recommendation is to exhale during the sticking point or hard parts and inhale during less stressful parts.
When is a weight belt needed?
Sound be used when performing exercises that place stress I the lower back. As well as during sets that involve near max repetition to maximal loads.
What is the correct technique for lifting the bar off the ground?
Feet should be shoulder width apart. Keep the bar close to the body and the back flat during the upward pull. This helps avoid excessive strain on the lower back.
Pharisees the proper spotting technique with overhead exercises?
Should be inside a power rack with cross bars in place.
What is the technique for spotting over face exercises?
Grasp the bar with an alternate grip to help remove and rerack the bar. You should used a supinated grip for spotting.
Know the difference between absolute and relative?
Absolute: 1 RM - looking at strength. This is where power lifters fit in.
Relative: fitness levels with body weight.
What is the difference between power and strength?
Strength: the ability to exert force against a resistance at any given speed.
Power: the mathematical product of force and velocity at whatever speed.
What is the difference between absolute and relative muscular endurance?
Absolute: doesn’t account for strength. You can either lift it or you can’t.
Relative: certain % of 1 RM. There are different loads for everyone.
What are some ways to change overload for resistance training?
Increase resistance, sets, reps. Or decrease rest time.
What is passive recovery and how does it affectnATP-P c training and glycolytic training?
Passive rest period is necessary for the replenishing process so AT p isn’t being used.
What is active recovery and how does it affect ATP-PC training and glycolytic training.
Active recovery slows the depletion rate of PC. To rebuilt the. PC system you must use phosphate and creating plus energy. If ATP is being used for cellular function, can’t replenish PC system.
What are the recommended load, relative volume, and rest period for strength?
Strength: 2-6 sets, < 6 reps, 2-5 minutes, 2-3 days/wk
What are the recommended load, relative volume, and rest period for hypertrophy?
6-12 reps, 67-85% 1RM, 3-6 sets, 30-90 seconds rest, 2-3 days/wk
What are the recommended load, relative volume, and rest period for power?
1-6 reps, >85% 1 RM, 3-6 sets, 2-5 mins rest
What are the recommended load, relative volume, and rest period for endurance?
> 12 reps, < 67% 1RM, 2-3 sets, < 30 secs rest, 2-3 days/week
