PPT 2 - Exercise Technique for Free Weight and Exercise Training (Ch15) Flashcards

1
Q

Open or False Grip

A

when the thumb does not wrap around the bar.

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2
Q

Clean Grip

A

a closed, pronated grip that is slightly wider than shoulder-width apart, outside of the knees.

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3
Q

Snatch Grip

A

a wide, closed, pronated grip that is measured using either the fist-to-opposite shoulder or elbow-to-elbow method.

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4
Q

How should feet be positioned during exercise?

A

slightly wider than hip width

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5
Q

What should heels and balls of feet look like during exercise?

A

in contact with floor

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6
Q

Quick movements are appropriate for which type of exercise?

A

power

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7
Q

Sticking Point

A

is the most strenuous movement of a repetition, & it occurs soon after the transition from the eccentric phase to the concentric phase.

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8
Q

(Inhale/exhale) through the sticking point of the concentric phase. (Inhale/exhale) during the eccentric phase of the repetition.

A

Exhale, inhale

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9
Q

Valsalva maneuver

A

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”).

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10
Q

What does the valsalva maneuver help with?

A

Will assist in maintaining proper vertebral alignment & support.

Helps to establish the “flat-back” & erect upper torso position in many exercises.

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11
Q

Which exercises can the valsalva maneuver be used (1RM tests)?

A
Front squat
Back squat
Deadlift
Hip sled
Leg press
Shoulder press
Power clean
Snatch
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12
Q

What does weight belts help with?

A

May help maintain intra-abdominal pressure during lifting.

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13
Q

Weight belt appropriateness depends on…

A

type of exercise performed,

&

relative load lifted.

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14
Q

Why should you keep the bar close to the body and back flat upon lifting a bar off the floor?

A

Keeping the bar close to the body & the back flat during the upward pull helps avoid excessive strain on the lower back.

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15
Q

Explain how to lift a bar

A

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.

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16
Q

Explain how to lift dumbbells

A

stand directly between them & grasp the handles with a closed grip & a neutral arm or hand position.

Position the arms outside the knees with the elbows extended.

17
Q

Correct preparatory body positions before lifting a weight off the floor

A

1 The back is neutral or slightly arched.
2 The scapulae are depressed & retracted.
3 The chest is held up & out.
4 The head is in line with the vertebral column or slightly hyperextended.
5 The feet are flat on the floor.
6 The shoulders are over or slightly in front of the bar.
7 The eyes are focused straight ahead or slightly upward.

18
Q

Power Rack exercises

A

Ideally, to promote the safety of the lifter, the spotters, & others nearby, these exercises should be performed inside a power rack with the crossbars in place at an appropriate height.

19
Q

Out-of-Rack Exercises

A

with heavy weights can result in serious injury.

should be executed only by well-trained & skilled athletes & spotted by experienced professionals.

20
Q

Physical build of spotter compared to athlete (2 things)

A

as strong and as tall

21
Q

Over the face exercises, spotters grip should look like?

A

narrower than athlete’s grip.

22
Q

The number of spotters depends on which 3 things.

A

Load being lifted.

The experience & ability of the athlete & spotters.

The physical strength of the spotters.

23
Q

Before beginning a set the athlete should inform the spotter:

A

how the bar will be handled initially,

how many reps will be performed, &

when the athlete is ready to move the bar into position.

24
Q

What is a Liftoff?

A

refers to moving the bar from the upright supports to a position in which the athlete can begin the exercise.

25
Q

Who does the liftoff: spotter or athlete?

A

Athlete or spotter

26
Q

Which exercises use liftoff normally?

A

normally used in bench press, shoulder press, & squatting exercises (supports are too low & nonadjustable).