Kin 4010 Exam 2 Flashcards
Define the 3 different types of hand grip positions.
A pronated grip is where the top of the hand is up, a supinated grip with the palm up, and a neutral grip which is like a fist bump.
Define the 3 barbell grip positions.
The alternated grip is the over under grip. The closed grip has the hand closed. The false grip is a grip without the thumb. A hook grip is where the thumb is under the pointer and index finger.
For seated and supine body positions we use what?
For seated and supine body positions we use the five point body contact position. For example on the bench press we have the head connected, the shoulders, the butt, and the right and left foot.
Exercises performed while standing typically require the feet positioned where?
Exercises performed while standing typically require the feet slightly wider than the hips with the entire foot on the ground.
What are the benefits of full ROM?
Exercises should be done in the full range of motion, this will even improve flexibility. Slow controlled movements make it easier to achieve a complete ROM. Although quick motions are more appropriate for power. Full ROM promotes better gains.
Describe how you should breathe during a lift.
Breathing properly requires that you inhale during the eccentric phase, then exhale through the sticking point to the end of the concentric phase of the movement.
When should weight belts be worn?
When doing exercises that put stress on the lower back and when heavy loads are being done.
Do weight belts give you more core activation, if so why?
Yes they do, it gives you something to push against giving more core activation.
Should you use knee sleeves or wraps? Why?
Knee sleeves are good for lifting, they should be fitted for you. Knee wraps often are too tight and can limit ROM and too tight knee wraps can damage the knee joint. Elbow sleeves are also great, and wrist wraps.
Should you wear lifting shoes on all lifts?
No weight lifting shoes for deadlift because of the heel lift and this can cause a tilt of the pelvis and increase injury risk, it should be a completely flat shoe or barefoot.
The five main free weight multi joint exercises are?
The squat, deadlift, bench press, power clean, and the push jerk. These are sufficient for most athletes.
The back squat involves?
The back squat involves hip and knee extension during the concentric part of the lift and is therefore hip and knee dominant.
The deadlift Involves?
The deadlift uses hip extension and knee extension, but it relies mostly on the hip extension and is considered hip dominant. If done wrong a standard bar deadlift can cause injury, when done correctly it’s a great exercise.
-The bench press involves?
The bench press is a chest, upper arm posterior, and shoulder dominant lift.
Describe the Power Clean
The power clean is the single greatest lift for most sports. The power clean is a lot easier than the full snatch or clean and jerk. The power clean produces more power than any recorded weight room exercise. This lift achieves triple extension, it extends the hips, kness, and ankles.
What are the 6 phases of the power clean?
There are six phases to the power clean, the lift off, the first pull, the transition phase, the second pull, the turnover phase, and with a full clean, the catch phase.
Does the push jerk involve triple extension?
Yes
Describe Body weight training
Body weight training methods are specific to each individual’s anthropometrics, its low cost, you can train the entire body easily, and helps develop relative strength. This may only go as far as your body weighs. The downside is you cannot progressively overload this, and this will ultimately lead to accommodation.
The anatomical core is?
The anatomical core is the axial skeleton and all of the soft tissues with proximal attachments that originate on the axial skeleton.
Ground based multi joint exercises that load the spine actually cause greater activation of what as opposed to isolated exercises?
Ground based multi joint exercises that load the spine actually cause greater activation of the core. An example being back squats.
What is the difference between free weights and machines?
Machines versus free weights. Free weights are superior to machines for sports performance, stabilizer muscles are used more during free weights which are better for sports performance. Free weights also use your kinetic chain better than machines.
Describe Instability training
Instability devices like the medicine ball balance exercises. There is terrible evidence for using this while lifting weights. The idea is to train proprioception and balance, in rehab settings this is fantastic, you should not use this by doing multi joint exercises on them.
When doing a lift on an unstable surface like with instability training with multijoint weight lifting exercises, what happens?
When doing a lift on an unstable surface you can see a decrease of up to 30% or more in the activation of the anatomical core musculature. This means you can lift less weight and get less stimulus from the same weight.
Describe Variable Resistance Training
Variable resistance training is to help muscle work equally throughout a full range of motion by making easy parts of the lift harder, and harder parts of lifts easier, you can use bands and chains to do this.
