PPT 2 - Exercise Technique for Free Weight and Exercise Training (Ch15) Flashcards
Open or False Grip
when the thumb does not wrap around the bar.
Clean Grip
a closed, pronated grip that is slightly wider than shoulder-width apart, outside of the knees.
Snatch Grip
a wide, closed, pronated grip that is measured using either the fist-to-opposite shoulder or elbow-to-elbow method.
How should feet be positioned during exercise?
slightly wider than hip width
What should heels and balls of feet look like during exercise?
in contact with floor
Quick movements are appropriate for which type of exercise?
power
Sticking Point
is the most strenuous movement of a repetition, & it occurs soon after the transition from the eccentric phase to the concentric phase.
(Inhale/exhale) through the sticking point of the concentric phase. (Inhale/exhale) during the eccentric phase of the repetition.
Exhale, inhale
Valsalva maneuver
involves expiring against a closed glottis, which, when combined with contracting the abdomen & rib cage muscles, creates rigid compartments of fluid in the lower torso & air in the upper torso (the “Fluid Ball”).
What does the valsalva maneuver help with?
Will assist in maintaining proper vertebral alignment & support.
Helps to establish the “flat-back” & erect upper torso position in many exercises.
Which exercises can the valsalva maneuver be used (1RM tests)?
Front squat Back squat Deadlift Hip sled Leg press Shoulder press Power clean Snatch
What does weight belts help with?
May help maintain intra-abdominal pressure during lifting.
Weight belt appropriateness depends on…
type of exercise performed,
&
relative load lifted.
Why should you keep the bar close to the body and back flat upon lifting a bar off the floor?
Keeping the bar close to the body & the back flat during the upward pull helps avoid excessive strain on the lower back.
Explain how to lift a bar
position the bar close to the shins & over the balls of the feet & grasp the bar with a closed grip that is shoulder-width (or slightly wider) apart.
Place the feet between hip- and shoulder-width apart.