midterm 2

Question 1

exercise technique fundamentals

Answer 1

Establish the proper grip: pronated or supinated

Establish a stable position: base of support; stable position allows lifter maintain proper body alignment during exercise,

move through the entire ROM at the proper velocity: entire ROM allows the value of the exercise to be maximized, and loss of flexibility with RT is lessened

spotting: a spotter is someone who assists the lifter in the execution of an exercise
role is to prevent lifter from injury

Question 2

bench press
what muscles are used?

Answer 2

triceps brachii (medial and long heads), anterior deltoid, pec major

pec minor: supplies assistance and stabilization for the rotation and adjustment of the shoulder and plays a role in scapular protraction

Question 3

bench press
safety

Answer 3

Use a spotter. the spotter wil help you take the bar off the rack, will follow your movements and will help you rack the bar at the end of your set

Question 4

bench press
stability

Answer 4

lie face up on a horizontal bench, with buttocks, upper back/shoulders, head on the bench, and feet flat on the ground. engage your core to maintain a neutral spine
if feet dont reach use a block

body should be positioned so that eyes are under the bar when racked.
grasp the bar with a closed overhand/pronated grip wider than shoulder width
make sure hands are even

Question 5

bench press
allignment

Answer 5

ears stacked over shoulders over hips over knees.
core engaged

Question 6

bench press
movement

Answer 6

with assistance from the spotter, lift the bar off of the rack and move so that it is over the chest/ lower sternum region

inhale and lower the bar to the chest (nipple height) with a controlled movement. pause for 1 second. upper arm angle should be close to 45 degrees. elbows are flexed beyond 90*’
extend the arms, pushing the bar to the starting position (j curve) exhaling at the end

Question 7

bench press variations

Answer 7

powerlifting more arch in the back
vary the width of the hands to isolate different parts of the muscle
vary the path of the elbows
raise legs
incline and decline bench press
machine or dumbell press
floor press

Question 8

squats
muscles used

Answer 8

quadriceps (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis), gluteus medius, gluteus maximus

Question 9

squat
safety

Answer 9

Use a spotter: where do they spot? torso
use mirrors watch for knees
evenly load the barbell, and use safety clips
watch knee allignment
neutral spine

Question 10

squat stability

Answer 10

slide under racked barbbell, place on trapzeius a bit higher than posterior deltoid
grasp with hands at comfortable width and the elbows back

Question 11

squat allignment

Answer 11

look straight ahead
avoid knee valgus (genu valgum) (knock knees) or acum (bow legged)

Question 12

squat
movement

Answer 12

remove barbell from rack. step back
initiate movement from the hips, maintaining neutral spine (hip hinge)
knees may move in front of feet, but must stay aligned with ankles/feet
when we start to lose neural curve, drive heels into the ground, and extend the hips and knees. at the top of the squat fully extend at the hip and squeeze the glutes

Question 13

squat
variations

Answer 13

bodyweight/tubing/ dumbbell squats
sumo squats: wider stance
jump squats

Question 14

deadlift
what does it work

Answer 14

overall grip
core strength
posteiror chain (upper back to calves)

Question 15

deadlift step by step

Answer 15

1)step up to the barbell so the bar covers the second shoelace.
use full-sized training plates
2)low yourself to the bar by keeping your chest high while pushing your hips back
do not curve the spine to get down to the bar. sitting to your heels will help you push the hips back
3)as your hips continue back, bend your knees a bit. grasp the barbell with a grip that puts your forearms right up against the sides of yout thighs
eyes up, keep head in neutral position
keep chin down, chest up
4) make sure to hold a breath of air in your stomach (brace) to help stabilize your spine. to iniate the lift, drive the heels into the floor, and push you hips fowards as your knees extend. the hips and knees should extend simultaneously, and the shoulders and hips should rise together. if the back rounds, it will result in the hips shooting ahead of the shoulders.
5) as you reach lock out, imagine pinching a pencil between your butt cheeks at the top to lock the weight out. it pervents you from leaning back to finish the movement and stopping short
at lockout your shoulderblades should be back and down , dont shrug the weight
6) when lowering the weight push the bum back to unlock the hips without losing neutral spine. keep the bar tight to the thighs
7) as the bar is lowered, only bend the knee once the bar has passed them. do not try break at the knees and hips simultaneously as this will result in roundind of the back to pass the bar over the knees.

Question 16

common issues with deadlift

Answer 16

poor flexibility in the hips and the low back leads to improper form.
partial range deadlifitng can can be conducted from within a squat cage (rack pulling).
Make sure to not put yourself into a lifting position if your body doesnt allow you.

lifting to heavy

not maintain a neutral spine

flexing at the elbow. your arms are not pulling the bar

flexing too much at the knees and turning the exercise into more of a squat.

Question 17

power position
clean (full clean)
hang clean
power clean

Answer 17

power position= bar is approx at lower thigh with arms fully extended and elbows turned out. slight bend in the knees with shoulders pulled back and over the bar

clean= bar starts on the floor, catching in squat
power clean= bar starts on floor catching in power position
hang clean= bar starts at knee height, and caught in power position/ squat

Question 18

the hang power clean
steps

Answer 18

1) pull of the floor
grab the bar just outside the thighs, feet should be hip width, three points of contact in feet: ball of foot heel and pinky toe
arms fully extended with elbows turned out
bar will be approx lower thigh level
shoulders should be slightly in front of bar

2) triple extension (ankles, knees, hip)
explode up onto tip toes extending your ankles
straighten knees
push through the hips
shrug shoulders up
keep your arms straight
bar contact with uppe thigh
hips may be in front of shoulders

3) THE CATCH
once you are in triple ext drive your elbows upwards
dont want to see the bar coming away from your body
with our elbows up high, we jump under the bar- triple flexion (hips knees ankles)
should have a similar catch position as a modified power position with an additional bend in the knees
shoot the elbows

4) STAND TO FINISH

Question 19

General anatomy of the core

Answer 19

transverse abdominis—the deepest of the abdominal muscles, this core muscle lies under the obliques (muscles of your waist); it acts like a weight belt, wrapping around your spine for protection and stability.

external oblique: they are on the side and front of the abdomen, around your waist, and lays on top of the internal obliques

internal obliques: these core muscle lie under the external obliques, running in the opposite direction
compresses the abdomen foward, flexes, lateral flex and rotates to same side

rectus abdominis: is a long muscle attached along the front of the abdomen. this is the six pack
its job: flexes the lumbar vertebrae and compresses the abdomen

multifidus: thin, yet stiff, core muscle deep in the spine. it stablizes each joint, makes each vertebra work efficiently, and reduces the degenration of the joint structures
job: extends, laterally flexes and contralaterally rotates the verteerbral column

erector spinae: is a collection of three core muscles along your neck to your lower back.
its job: extends and hyperextends the vertbral column

Question 20

intra abdominal pressure (IAP)

Answer 20

bracing
bracing is the contraction of your abdominal muscles. it does not involve sucking your belly up
bracing involves horizontally expanding the ab muscles, therefore increasing IAP
aids in the maintenace of neutral spine

Question 21

agility

Answer 21

the ability to change direction of the body while in motion
Aim for approx. 5 sec drills; move quickly and with good precision.
2-5 variations and 1-5 sets of each

examples: compass drill, mirror drill, rectangle drill, big t

Question 22

foot speed

Answer 22

being able to move the feet quickly, also includes running speed

examples
4 square
ladders
jump rope

Question 23

dynamic strength
what it is
why we do it
examples

Answer 23

Resistance training in ROM atypical of traditional training modes. Often operates as the
bridge between the off-field training and on-field/ice/court performance. These exercises can
be more specific to game or activity needs, since sport movement is typically dynamic. The
keys are to maintain core strength, add an element of instability to progress, and remember
that the same principles apply as for traditional strength training.

why? specificity, tempo, environment, ROM

Dynamic Strength Examples:
* Medicine ball exercises (squat throw, rotational throw, underarm throw, lunge throw,
slams)
* Tubing (squat row, rear delt fly, chest press, chest fly, rotations)
* Towel slides (upper and

Question 24

plyometrics
what
why
who does it

Answer 24

the sudden eccentric and stretching of muscles followed by a forceful concentric contraction
is used to develop explosive strength and also helps build bone density
Plyometric training makes use of the stretch reflex and the muscle’s elastic energy to
enhance force generated by muscles in a jump. Pre-stretching a muscle stimulates the
stretch reflex, leading to increased motor-unit recruitment and force generated by the
muscle.

why?
Reduce injury: reducing the landing forces to minimize risk potential
improve power: improving force and velocity

who?
power athletes to improve explosive leg power needed for jumping and sprinting
plyos not recommended for children, novice execisers, or anyone with musculoskletal disorders such as back pain

Question 25

FITT
for plyometrics

Answer 25

frequency: two session per week
Intensity is determined by the type of exercise.
- One-foot takeoffs and landings are more intense
the higher the jump, the greater teh intensity
vertical displacements more intense then horz

time: determined by the number of foot contacts per session.
the number of foot contacts depends on the intensity of the contacts
Beginner: 80 – 100 foot contacts
▪ Intermediate: 100 – 120 foot contacts
▪ Advanced: 120 – 140 foot contacts
o Choose 2-5 variations and do 2-6 repetitions, 1-5 sets of each. Give 5-10 seconds
between repetitions, depending on intensity. Give 2-3 minutes per sets (though
some sources say 30 seconds to 1 minute)

type: plyometric resistance training