Free weights & Machine Training

Question 1

Supinated grip

Answer 1

Palms are up & the knuckles are down; AKA underhand grip

Question 2

Pronated grip

Answer 2

Palms are down & knuckles are up AKA overhand grip

Question 3

Alternated grip

Answer 3

Uses one hand in a pronated grip & the other in a supinated grip

Question 4

Neutral grip

Answer 4

knuckles point laterally as a handshake

Question 5

Width grips

Answer 5

Common: the middle part of the barbell
Wide: is the widest part of the barbell
Narrow: the center part of the barbell

Question 6

5 points of body contact

Answer 6

Head places on the bench, shoulders & upper body are placed evenly on the bench, buttocks are placed on bench, right & left foot on the floor

Question 7

What is breathing considerations

Answer 7

-sticking point is the most strenuous movement of a rep. , and occurs soon after the transition from the eccentric phase to the concentric phase
- exhale through sticking point
- inhale during the less stressful phase of the rep.

Question 8

What is valsalva maneuver?

Answer 8

the glottis is closed, keeping air from escaping the lungs, and the muscle of the abdomen and rib cage contract, creating a rigid compartments of liquid in the lower torso and air in the upper torso