Resistance Equipment Unit 2 Flashcards
What is the sleeve
The outer portion where the plates are loaded.The plates need to be able to rotate on the sleeve or the torque can be too much
What is a pronated grip
And overhand grip such as one you used in the benchpress
What is a supinated grip
And underhand grip such as used for a curl
What is an alternating grip
One underhand one overhead it is sometimes used in a dead lift when it’s very very heavy it is the strongest grip that we typically use
What is a hook grip
This is where we hook our thumbs and wrap your fingers around. it is very strong and it helps us override using our elbows. the downside is it really hurts your thumb we should use this grip for Olympic lifts
What is a neutral grip
A grip where the palms facing each other such as in a seated row
What is a typical diameter of that Olympics sleeve
2 inches this is what is in most gyms
What is a standard size sleeve
A 1 inch sleevw this is usually in a home gym. These sleeves usually do not rotate
What is the easy curl bar
It has curves for wrists it is good for comfort and not make you lift more
What is a Cambered bar
It is a bar that we sometimes use for brunch so we can bring it down farther
What are the typical plate sizes
2 1/2 pounds then 100 pounds
What are interlocking plates
We have these at Saint Scholastica. We twist them till they lock
What is a collar
Holds the plates on the bar. There are spring collars which are very cheap but they can get loose sometimes hard to squeeze.muscle clamp is a slide on and snap they are $30 better quality they have negligible weight
What are pro style dumbbells
Lots of little plates they can be up to 250 pounds
What are power blocks
Twisted dial to change a setting their cost-effective and space but they only go to 60 pounds
What are the four types of dumbbells
Pro style, hex , solid , and power blocks
What are Kettlebells
They are a different weight distribution then Dumbells. They can be used for a variety of movements and they developed in Russia in the 1700s
What is a medicine ball
A weighted ball used for various exercises such as core and ballistic throwing. Available in many weights 1 pound to 100 is there now made out of rubber or plastic some have handled or ropes
What is a stability ball
And exercise ball that would promote instability to challenge ourselves they come in different shapes and sizes and are usually first resistance up to 1500 pounds. There are peanut balls, bosu balls, office chair balls
What are bands use for
Rehab for pre-bill attention we want to tension to be low. We can use them for accommodating resistance for the strength curve. To increase more motor units and they are very portable
What are gloves used for
Gloves are for personal preference they can be for comfort and maybe grip if we are sweaty
What is chalk used for
Chalk is for grip not comfort. absorbs moisture and should be used with heavy loads
What are lifting straps
They are too tie you in. you are locked and they are different they’re used in really heavy lifts but people can be overly reliant does not increase
What are the rules for footwear
Close toed shoes no sandals we need to protect our feet. Special shoes I have a raised heel one inch for stability and balance. Which is good in squats
What is knurling
The rough part of a bar used for grip
What four things are used for grip
Gloves chalk lifting straps and hooks
What are four things used for joint support
Wraps sleeves, knee braces and lifting belt
What is a wrap
A joint support tool used on knees and wrists. It is to keep joints war has a spring like effect structural support and proprioception. Some say it can increase the amount you can lift
What is a sleeve
Most often used on the knees to slide over the joint it is for keeping that warm, mobile and elastic
What is a knee brace
Sometimes these are for people that have had a Knee injury or people that are seriously at risk such as lineman
What is a lifting belt
It helps support the lower back and gives the abdominals and object to push against.we use this when we are lifting 80 to 90% of our one rep max. They are bad if used all the time because then our car is not engaged as much in the real world. A chip dip belt that we add weight to is NOT a lifting belt
What is the Valsalva maneuver
Excessively hold it wants breath and forcing against a closed glottis. It is a natural reaction that causes it increase in blood pressure.
How should we breathe so that we do not perform the Valsalva maneuver
Inhale on the eccentric exhale on the Concentric. Exhale when we are doing the work
What is A pronated grip
Overhand like used in a benchpress
What is a supinated grip
Underhand like in a curl
What is an alternate grip
One under one over we use this in a dead lift but it’s really really heavy this is the strongest grip that we could use
What is it hook grip
We took the thumb and wrap the fingers around it is very strong it helps override the elbows but it hurts yourself we use this for Olympic lifts
What is a neutral grip
Hands face each other such as a seated row
What is it an ascending strength curve
It is strongest at the top and weakest at the bottom such as a squat
What is a Descending strength curve
What we are strongest at the bottom and weakest at the top and example is a pull-up
