Gym Flashcards
Competents of Techinques
Stable Body/Limb Positon
Breathing
Range of Motion
Use of Momentum
Netrual Positon
Hip/shoulder width apart where back is betrayal with vetebare stacked on top each other in alignment
Breathing Techniques
Strength training - inhale on relaxation (eccentric phase) and exhale on exertion (concentric phase)
Aerobic - breath in and out through nose, only mouth if intensity is high
Heavy Lifting - (Squat, Deadlift, Bench) use of Valsalva
Valsalva Maneuver
Deep breath before performing repetition
Hold your breath and try to push air into abdomen and contract rib cage muscle
Complete your repetition and exhale
Helps create more intra-abdominal pressure which stabilizes the torso
Ego lifting
Compromise on range of motion of exercise as they try to ramp up intensity
Grip widths
3
Shoulder-width
Wide
Narrow
Hand grip types
Pronated grip - known as overhand grip where palms down and knuckles up as you face bar. Ex: triceps push down, pull ups and bench press
Supinated Grip - palms up and knuckles down as you face bar, known as underhand grip. Ex: biceps curls, chin ups
Neutral grip - palms face each other like handshake. Ex: performing trap bar deadlift, hammer curls, dumbbell lying tricep extension
Alternated grip - one hand is pronated grip and other hand is supinated grip. Ex: deadlift variations
Hook grip - similar to pronated grip but thumb position under index and middle fingers. Exercises that require a stronger grasp due to higher resistance
False grip - thumb position is wrapped around the bar in all grips. Known as closed grip.
How to use grips
Comfort and required stimulus of target area
Need to work around injuries
Ability to overload
Upper body pulling
Pronated Grip - Greater lower trap activation
Neutral Grip - greater activation of rhomboids
Supinated Grip - greater bicep brachialias activation
Upper body Pushing
Pronated grip - Commonly used grip, puts
overall emphasis on Chest, Shoulder, and Triceps. Provides also be useful for good ability to overload
Neutral Grip - Minimizes involvement of shoulder and can also be useful for injury-specific application
Supinated Grip - Injury specific application to reduce stress on shoulders and elbows, however, requires supervision of spotter
Upper body Biceps isolation
Pronated Grip - It will target forearms more than the biceps and part of which is also due to the higher grip strength required.
Neutral Grip - Involves equal activation of forearms! and upper arms, makes it a well-rounded exercises
Supinated Grip - Ideal grip for bicep isolation work
Upper body Triceps Isolation
Triceps activation is per se not impacted by which grip you use, however, the importan factor is grip strength being a limiting factor for push down or extension. Your gip wil be strongest in pronated, followed by neutral and supinated/
Upper body Lateral Shoulder
Pronated Grip - Internally rotation (pronating)
provides the maximal activation to lateral delts, however, if not done properly, it can increase the shoulder impingement risk
Neutral Grip - A neutral grip is probably the best and safest when it comes to activation and safety of execution.
Supinated Grip - External rotation (supination) reduces the stress from lateral to anterior delt, which may
not be optimal for the growth of the lateral head.
Upper body Grip width Pulling
Narrow grip - External rotation (supination) reduces the stress from lateral to anterior delt, which may
not be optimal for the growth of the lateral head.
Shoulder Width - More suited for overall back development
Wide Stance - Focuses more on Lats and rear deltoids
Upper body Grip Width Pushing
Narrow Grip - It has majorly triceps dominant
Shoulder width - Moderate shoulder and
pectoral recruitment
Wide Stance - Reduced range of motion and maximizes the pectoral
work.
Upper Body Grip Width Biceps Isolation
Narrow Grip - Major focus is on the long head of the bicep muscle
Shoulder width - Emphasis on the short head and long head equally
Wide stance - Major focus is on the short head of the bicep muscle
Upper Body Grip Width Triceps isolation
Grip width will have very little role to play when it comes to hitting which head of the tricep. Majorly, it is a function of exercise selection and placement of the arms (overhead, at sides).
Upper body grip width Lateral shoulder
Narrow grip/Shoulder width/ Wide stance - not relevant
Lower body push (squat)
Pronated grip / Alternate grip (mixed) not relevant
Lower body Hip hinge
Pronated grip - Symmetrical but with greater loads, the grip can become a limiting factor and the bar could roll out.
Alternate grip - Great grip to progressive overload but
may promote asymmetry and muscle imbalances
Lower body foot push (squat)
Narrow - It is primarily Quad focused (specifically, outer quads)
Shoulder width- It is preferred alternative for balanced recruitment of Glutes and Quadriceps
Width stance (sumo) - It is primarily Glute focused
Lower body foot hip hinge
Narrow / Shoulder width / Wider stance - Better suited for Glute development
Injury
Damage caused by any external force
Factors to injury
Internal:
Age
Gender
Body comp
Prev injuries
Skill level
External
Laxity
Not performing right
Two types of injuries
Acute and overuse/overtraining
Sites of injuries
Bone
Joint
Ligament
Muscle
Tendon
Bursa (joints)
Nerves
Skin
Bone injury
Acute: fracture
Overuse:
Stress fracture
Bone strain
Periostitis
Joint
Acute:
Dislocation
Overuse:
Synovitis
Osteroarthritis
Ligament
Acute:
Sprain/tear
Overuse:
Ligament stress
Muscle
Acute:
Strain/tear
Cramp
Contrusion
Overuse
DOMS
Fibrosis
Tendon
Acute:
Tear
Overuse:
Tendinitis tenosynovitis tendinosis
Bursa (joints) injury
Acute:
Traumatic Bursitis
Overuse:
Burisitis
Nerves
Acute:
Neurapaxia
Overuse:
Nerve injury/ irration
Neutral tension
Skin
Acute:
Laceration
Abrasion
Puncture wound
Overuse:
Blisters
Periodization
Dividing training into different phases
Three phases of training
Preparation (strength and power development)
Pre competition (technique)
Competition (performance without injury)
Overload
Perform work at greater intensity/ volumes at given intensity
Overload watch
Allow adequate time to produce a training effect
Add new training techniques without causing injury to muscle and joints unaccustomed to activity
Monitor signs of decreased performance or overtraining
Management of acute injuries
Stop bleeding
Prevent infection
Immobilization
Recover w RICE (Rest Ice Compression, Elevation)
Hot vs cold compression
Hot:
Good for muscle pain or stiffness. Since heat on body part will allow blood flow to flow to it which improves blood circulation and relax muscles
Avoid Heat:
People avoid heat therapy with conditions like diabetes, dermatitis, vascular diseases, deep vein thrombosis, multiple sclerosis (MS)
Cold:
Reduced blood flow and circulation which is a good way to reduce inflammation and swelling.
Avoid cold:
Sensory issues or disorder like diabetes avoid it and avoid on stiff joint
