Resistance Training

Question 1

• What exercises is a weightbelt recommended for?
• What exercises are a weightbelt not needed for?
• What is the advantage of the using a weight belt?
• What is disadvantage?

Answer 1

• Recommended for ground-based, structural exercises that involve lifting maximal or near-maximal loads
• Not needed for exercises that do not directly load the trunk even if it places stress on the lower back
  
  • (Lat pull down, bench press, biceps curl, leg extension)
• Shown increase intra abdominal pressure during performance of resistance training
• Muscles of the lowerback and abdomen may become unaccustomed to supporting the torso

Question 2

• What 4 exercises require a spotter? Give recommendations for how to spot each type.
• What are 3 reasons for spotting clients?
  
  • Protect athlete from injury
  • Motivate athlete
  • Help with completion of forced repetitions
• What height recommendations for spotters and OH/F exercises?

Answer 2

• 3 Reasons
  
  1. Protect athlete from injury
  2. Motivate athlete
  3. Help with completion of forced repetitions

1. Overhead (standing shoulder press)
2. Over the face (bench press, lying triceps extension)
   
   • Spotter use alternated grip between clients hands for barbell, stagger feet
   • Spot client’s wrists close to dumbbell
3. With bar on upper back and shoulders (back squat)
   
   • Stand very close behind client and pre prepared to hug and lift
4. With bar on front of shoulder/clavicles (front squat)
   
   • Same as back squat
5. Never spot power exercises

• to assist in spotting over the head/face exercises the PT must be at least as tall as the client, or exercise must be modified

Question 3

Describe the proper spotting form for

• Barbell over the head/face exercises
• Freeweights over head/face exercises
• Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (1 dumbbell)
• Where should safety crossbars be placed in squat rack?

Answer 3

• Over face/head
  
  • close, alternated grip
  • stand as close as possible w/o being a distraction
  • flat back, and feet flat on the floor
  • use a staggered stance when possible
• Freeweights
  
  • Same as above, spot the client’s writs, not the weights
• Place on bottom part of DB, part closet to floor
• Just before the lowest position the bar will reach during the downward movement phase

Question 4

Give the following for Biceps curl: resistance band, barbell, machine

• Muscles used = _, _, _
• Starting position
  
  • Grip =_, _
  • Feet = _ width
  • Using Band
    
    • Tube Location =
    • Handles =
• Upward position
  
  • Flex elbows until hands _-_ inches of shoulders
• Common errors
  
  • Shoulders =
  • Elbows =
    
    • Downward = (movement)
    • Upward = (movement)
    • End of downward portion =

Answer 4

• Muscles used = brachialis, biceps brachii (especially), brachioradialis
• Starting position
  
  • Grip = closed, supinated
  • Feet = shoulder width
  • Band
    
    • Tube Location = arches of feet
    • Handles = outside of sides palms forward
  • Machine =
    
    • Elbows = aligned with axis of machine
    • Torso = perpendicular, erect, pressed against chest pad
• Upward position =
  
  • Flex elbows until hand are 4-6 inches of shoulders
    
    • Toward head/shoulders
• Common errors =
  
  • Resistance band
    
    • Shoulders = shrugging
    • Elbows = moving away from sides
      
      • Downward = backward
      • Upward = forward
      • End of downward portion = elbow partially flexed
  • Bar
    
    • Shoulder = shrugging
    • Upper body = jerking
    • Torso = extending
    • Bar at end ROM = bounching of thighs to add momentum
    • Feet = rising up on toes
    • Knees = extending
  • Machine
    
    • upper arms = lifting off of andled pad during upward movement
    • Upper body = jerking or leaning back
    • Downward movement = raising off of seat
    • Elbows = partially flexed at bottom of movement

Question 5

three indications that the client has reached the bottom position of the back/front squat

Answer 5

thighs are parallel to the floor
trunk begins to round or flex
heels rise off the floor

Question 6

• Constant resistance = define
  
  • _ _ = any object with fixed mass _ on its motion
  • Machines = like free weights, but _ is restricted in some way. Resistance paths can be _ or _
• Variable Resistance = define
  
  • Machines: machines that use variable _ to change resistance _. Greatest _ when lever _ to floor
  • Chains = a method used on _ to _ during lift. _ of lift = _. Adding chains _ resistance as _
  • Elastic materials = _, _, _. Further stretch = _
• Accommodating resistance
  
  • Iso_ _= control _, control _ of _
  • Flywheels = _
  • _ resistance = uses _ to _/_ _ through _ ; movements _ _

Answer 6

• Constant resistance = weight/resistant remains constant throughout exercise
  
  • Free weights = any object with fixed mass not constrained on its motion
  • Machines = like free weights, but motion is restricted in some way. Resistance paths can be linear or angular
• Variable Resistance = change in resistance throughout the range of motion
  
  • Machines: machines that use variable cams to change resistance throughout range of motion. Greatest present when lever parallel to floor
  • Chains = a method used on barbells to vary resistance during lift. Bottom of lift = heaviest. Adding chains increases resistance as bar is raised
  • Elastic materials = springs, tubing, stretch bands. Further stretch = higher resistance
• Accommodating resistance
  
  • Isokinetic dynamometers = control movement speeds, control kinematic variables of angular velocity
  • Flywheels = pull cord to rotate disk
  • Fluid resistance = uses piston to push and pull fluid through cylinder; movements under water

Question 7

• General breathing recommendations
  
  • Exhale = _ point (_ portion),
  • Inhale = _ sressful portion (_ portion)
• Valsalva maneuver = define
  
  1. Inhale during _, hold during _
  2. Inhale _, hold during _
• Risks of Valsalva maneuver
  
  • Creates _
  • Not for folks with (4) conditions clients

Answer 7

• General breathing recommendations
  
  • Exhale = sticking point (concentric portion),
  • Inhale = less stressful portion (eccentric portion)
• Valsalva maneuver = holding breath during rep.
  
  1. Inhale during eccentric, hold during concentric
  2. Inhale prior to rep, hold during eccentric
• Risks
  
  • Creates intra-abdominal pressure.
  • Not for folks with cardiovascular, respiratory, metabolic condition or pregnant clients

Question 8

Describe following

• Overhand/prone =
• Underhand/supinated =
• Alternated grip =
• Open/false grip =
• Closed grip =

Answer 8

• Overhand/prone = hands grasp bar palms down, knuckles up
• Underhand/supinated = hands grasp bar with palm up and knuckles down
• Alternated grip = one hand pronated, one hand alternated
• Palms face inwards, and knucks point out to side like in handshake
• Open/false grip = Thumb is not wrapped around bar, but placed next to index fingers
• Closed grip = thumb wrapped around bar so bar full held in palm of hand

Question 9

• Why are free weights preferable to machines? (2)

Answer 9

1. Requires stabilization, whole body training, especially when performed in standing position with weight supported by entire body
2. Simulation of real-life activities

Question 10

Describe the following body position for RT: spinal alignment, base of support, points of contact

• Standing
  
  • Feet _ (distance)
  • _ and _ in contact with ground
• Supine (5 points of contact)
• Prone (5 points of contact)

Answer 10

• Standing
  
  • Feet slightly wider than hip-width apart
  • Heels and balls of feet on contact
• Supine
  
  • Back of head
  • Upper back and rear shoulders
  • Lower back and buttocks
  • Right foot
  • Left Foot
• Prone
  
  • Chin/cheek
  • Chest and stomach
  • Hips and front of the thighs
  • Right hand
  • Left hand

Question 11

Answer 11

Question 12

Answer 12

Question 13

Answer 13

Question 14

Answer 14

Question 15

Bent over row

• Muscles worked (4)
• Starting position
  
  • Grip & hand distance
  • Torso
  • Feet + Knees
  • Focus eyes
• Upward movement
  
  • Pull bar toward
  • Keep _ pointed _ sides of body with wrists _
  • Touch bar to _ @ highest position, elbows should be _ than _
• Downward Movement
  
  • Allow _ to _
  • Knee=
  • torso position =
  • Return bar to floor =
• Common Errors?
  
  • Upper body
  • shoulders
  • torso
  • knees
  • Upper back

Answer 15

• Muscles worked
  
  • Lats
  • Posterior deltoid
  • teres major
  • Rhomboids
• Starting position
  
  • Grip & hand distance
    
    • closed, pronated
    • wider than shoulder width
  • Torso
    
    • flat back
  • Feet + Knees
    
    • shouler width, knees slightly to modeately flexed
  • Focus eyes several feet infront of you
• Upward movement
  
  • Pull bar toward abdomen/chest
  • Keep elbowed pointed away sides of body with wrists straight
  • Touch bar to sternum/upper abs @ highest position, elbows should be higher than torso
• Downward Movement
  
  • Allow elbows to extend
  • Knee = same felxed postion
  • Torso = rigid
  • Return bar to floor = squat
• Common Errors?
  
  • Upper body = jerking
  • shoulders = shrugging
  • torso = extending
  • knees = extending
  • Upper back = rounding

Question 16

Give the following for back extension machine

• Muscles used (1)
• Starting position
  
  • Back position
  • Grasp _ or _
  • Align _ with _ of machine
• Backward movement phase
  
  • keep _ and _ stationary, _ the _
  • Keep _ pressed against _
  • maintain _ on _/_
• Forward Movement Phase
  
  • Allow _ to _
• Common errors
  
  • During the backward movement phase
  • _ at the end of the backward movement phase

Answer 16

• Muscles used
  
  • Erector spinae
• Starting position
  
  • Upper back pressed against back pad
  • Grasp handles or sides of seat
  • Align hips with axis of machine
• Backward movement phase
  
  • keep thighs and feet stationary, extend the toso
  • Keep upper back pressed against back pad
  • Maintain tight grip on handles/sides of seat
• Forward Movement Phase
  
  • Allow torso to flex
• Common errors
  
  • pushing legs or rising off the seat during the backward movement phase
  • arching the back at the end of the backward movement phase

Question 17

Give the following for tricep extension with resistance band

• Muscles used
• Starting position
  
  • Grip =
  • Torso =
  • Legs =
  • Arms and handles =
  • Resistance band =
• Upward movement
  
  • Keep
  • Push _ until _
• Downward movement
  
  • _ elbow
  • Do _
• Common errors
  
  • _ during upward movement
  • _ during downward

Answer 17

• Muscles used
  
  • Triceps brachii
• Starting position
  
  • Grip = closed, pronated
  • Torso = perpendicular to floor
  • Legs = crossed
  • Arms and handles = behind head and upper back.
  • Elbowes flexed, palms up
  • Resistance band = nearly taught (not stretched)
• Upward movement
  
  • Keep wrist rigid
  • Push handle upward until elbow fully extended (do one side at a time)
• Downward movement
  
  • Flex elbow
  • Do one full set then switch hands
• Common errors
  
  • excessive arching of back during upward movement
  • flexing torso/head during downward

Question 18

Lying triceps extension

• Muscles used =
• Starting position
  
  • _ required
    
    • _, _ grip
    • feet = apart
  • Grip = _, _, hands _ inches apart
  • Bar positioned _
  • Extend _
  • Arms = _
  • Point _ away from the _
• Downward movement
  
  • Slowly _ _ to lower bar towards _/_/_/_
  • Wrists = _
  • Elbows = pointed _
  • Spotter = _, flexed/extended: _, _, and _
• Upward movement
  
  • Wists = _
  • Elbows = pointed _
• Common errors =
  
  • elbows _
  • _ move away from _ to floor
  • _ back or _ hips during movement

Answer 18

• Muscles used = triceps brachii
• Starting position
  
  • Spotter required
    
    • closed, alternated grip
    • feet shoulder width apart
  • Grip = closed, pronated, hands 12 inches apart
  • Bar positioned over chest
  • Extend elbows
  • Arms = parallel
  • Point elbows away from the face
• Downward movement
  
  • Slowly flex elbows to lower bar towards nose/eyes/forehead/top of head
  • Wrists = rigid
  • Elbows = pointed away from face
  • Spotter = flat back, flexed, knees, hip, and torso
• Upward movement
  
  • Wists = rigid
  • Elbows = pointed away from face
• Common errors =
  
  • elbows flare to sides
  • upper arms move away from perpendiciular position to floor
  • arching back or raising hips during movement

Question 19

detail the following for lat pull down

• Muscles worked = (4)
• Starting position
  
  • grip =
  • torso =
• Downward Movement Phase
  
  • Pull bar =
  • Elbows =
  • Chest =
  • Touch bar to =
• Upward movement =
• Common errors
  
  • Using _ grip
  • Assisting downward movement by contracting _ and _ _
  • Elbows = _

Answer 19

• Muscles worked = lats, teres major, posterior deltoid, rhomboid
• Starting position
  
  • grip = closed, pronated, wider than shoulder width
  • torso = lean backward slightly
• Downward Movement Phase
  
  • Pull bar = down and toward upper chest
  • Elbows = move down and back
  • Chest = up and out
  • Touch bar to = clavicles
• Upward movement = nothing special
• Common errors
  
  • Using open grip
  • Contracting abdominals and flexing torso to assist with downward movement
  • Elbows = not fully extended

Question 20

Triceps pushdown

• Muscles worked =
• Starting position
  
  • Grip = _, _, _ (hand distance)
    
    • Minimum grip =
    • Maximum grip =
  • Stand = feet position = , knees =
  • Forearms =
  • Torso position
    
    • Shoulders _
    • upper arms and elbows _
  • Abs _
  • In this starting position weight to be lifted will be _k
• Common errors
  
  • Elbows _
    
    • _ during downward movement
    • _during upward movement
  • Torso =
  • Elbow =
  • Head =

Answer 20

• Muscles worked = triceps
• Starting position
  
  • Grip = pronated, closed, 6-12 inches apart
    
    • Minimum grip = thumbs touching
    • Maximum grip = forearms parallel
  • Stand = feet shoulder width apart, knees slightly flexed
  • Forearms = parallel to floor
  • Torso position
    
    • Shoulders back
    • upper arms and elbows against side of body
  • Abs contracted
  • In this starting position weight to be lifted will be suspended above rest of rack
• Common errors
  
  • Moving elbows away from sides
    
    • Backward durning downward movement
    • forward during upward movement
  • Flexing torso during downward movement
  • Locking elbows
  • Leaning head to side

Question 21

Back squat

• Muscles used
• Client Starting position
  
  • Lifting bar
    
    • Walk up to bar with feet =
    • “_ bar position” technique
      
      • Grip = _, _, _ width
      • Bar =
    • Lift bar movement =
    • Create shelf for bar movement =
    • Scapula movement =
  • Position for begining movement
    
    • chest = _ and _
    • scapulae =
    • head =
    • feet = width and toes
    • Elbows =
• Spotter starting position
  
  • Stand _
  • Grip =_, _
  • Hands = _-_ inches below bar
  • Feet width when client ready to move =
• Client downward movement
  
  • Flex = _ and
  • Keep torso _
  • Maintain position
    
    • Back =
    • Elbows =
    • Chest = _ and _
    • Knees = _ _ feet
  • Continue movement until 1 of 3 events occurs (determining client’s _)
    
    • Thighs =
    • Tunk =
    • Heels =
  • Client Upward movement phase
    
    • Extend _ and _ at _ rate, maintain _
    • Maintain
      
      • Back =
      • Chest = _ and _
      • Elbow = _
    • Keep
      
      • Heels =
      • Knees =
• Common Errors
  
  • Allowing the following during _ movement
    
    • Heels =
    • Torso =
    • upper back =
• Allowing the following during _ movement
  
  • Knee
    
    • Move in via _
    • Move out via _
  • Arms =
  • Elbows = _ and _

Answer 21

• Muscles used = glutes, quads, hamstrings
• Client Starting position
  
  • Lifting bar
    
    • Walk up to bar with feet = parallel
    • “High bar position” technique
      
      • Grip = closed, pronated, slightly wider than shoulder width
      • Bar = above posterior deltoids at base of neck
    • Lift bar = extend hips and knees
    • Create shelf for bar = lift elbows
    • Scapula = pull toward each other
  • Position for begining movement
    
    • chest = up and out
    • scapulae = toward each other
    • head = tilted slightly up
    • feet = shoulder width or wider, toes pointed out slightly
    • Elbows = lifted up and backwards to keep bar on shoulder
• Spotter starting position
  
  • Stand errect
  • Grip = hands cupped, palms up
  • Hands = 2-3 inches below bar
  • Feet width when client ready to move = hip width
• Client downward movement
  
  • Flex = knees and hips slowly
  • Keep torso to floor angle constant
  • Maintain position
  • Back = flat
  • Elbows = high
  • Chest = up and out
  • Knees = aligned over feet
  • Continue movement until 1 of 3 events occurs (determining client’s maximum ROM)
• Thight = parallel to floor
• Tunk = begins to round or flex forward
• Heels = raise off floor
• Upward movement phase
  
  • Client
    
    • Extend hips and knees at same rate, maintain torso to floor angle
    • Maintain
      
      • Back = flat
      • Chest = up and out
      • Elbow = high
      • Keep
      • Heels = on floor
      • Knees = aligned over feet
• Common Errors
  
  • Allowing the following during upward movement
    
    • Heels = lift off floor
    • Torso = flex forward
    • upper back = rounding
    • Allowing the following during _ movement
  • Knee
    
    • Move in via hip adduction
    • Move out via hip abduction
  • Arms = relax
  • Elbows = drop down and forward

Question 22

Machine standing calf raise

• Muscles used: _, _
• Starting position
  
  • Standing Machine
    
    • Legs =
    • Toes =
    • To remove supports =
  • Seated Machine
    
    • _ of feet =
    • Thighs =
    • To remove supports =
• Upward Movement
  
  • Feet and ankles =
  • Torso =
  • Legs and feet =
  • Knees =
    
    • Standing machine =
    • Seated =
• Downward Movement
  
  • Heels =
  • To return bar =
• Common Errors
  
  • Ankles = _ or _ during _ movement
  • Momentum =
  • Machine =
    
    • Knees
      
      • Downward =
      • Upward =

Answer 22

• Muscles used: soleus, gastrocnemius
• Starting position
  
  • Standing Machine
    
    • Legs = parallel
    • Toes = pointing forward
    • To remove supports = slightly plantar flex feet and ankles
  • Seated Machine
    
    • Feet = balls of feet nearest edge of step
    • Thighs = parallel to floor
    • To remove supports = slightly plantar flex feet and ankles
• Upward Movement
  
  • Feet and ankles = fully planar flex
  • Torso = errect
  • Legs and feet = parallel
  • Knees =
    
    • Standing machine = extended
    • Seated = flexed
• Downward Movement
  
  • Heels = slowly lower to starting position
  • Standing machine
    
    • To return bar = slightly flex knees to place bar on support
• Common Errors
  
  • Ankles = invert or evert (rising up on big or little toes) during upper movement
  • Momentum = bouncing the weight
  • Machine standing
    
    • Knees
      
      • Downward = flexing
      • Upward = extending
  • Machine seated
    
    • Help raise weight by = pulling with hands or jerking torso

Question 23

Chest Press resistance band and vertical machine

• Muscles used (3) =
• Starting position
  
  • Resistance Band
    
    • Grip = _, _
    • Band =
    • Feet =
    • Knees =
    • Resistance band tension =
  • Machine =
    
    • Grip = _, _
    • Seat positioned so
      
      • Thighs =
      • Feet =
      • Body =
      • Arms =
• Common errors
  
  • Resistance
    
    • Elbows =
    • Backward movement =
  • Machine
    
    • Seat =
    • During forward movement
      
      • Back =
      • Legs =
      • Torso =
      • Elbows =
    • Backward movment ROM =

Answer 23

• Muscles used = Pectoralis major, anterior deltoid, triceps brachii
• Starting position
  
  • Resistance band
    
    • Grip = closed, pronated
    • Band = around back @ nipple height
    • Feet = shoulder width
    • Knees = slightly flexed
    • Resistance band tension = nearly taught (not stretched)
  • Machine =
    
    • Grip = closed, proanted
    • Seat positioned so
      
      • Thighs = parallel to floor
      • Feet = flat
      • Body = in line with handrips
      • Arms = parallel to floor
• Common errors
  
  • Resistance band
    
    • Elbows = locked out at end of forward movement
    • Backward movement = shortening ROM
  • Machine
    
    • Seat too high or low
    • During forward movement
      
      • Back = arching
      • Legs = pushing movement
      • Torso = flexing
      • Elbows = locked out at end
    • Backward movment ROM = shortening

Question 24

Dumbbell lat raise

• Muscles worked (2) =
• Starting position
  
  • Grip = _, _
  • Feet =
  • Knees =
  • Eyes =
  • Torso =
  • Shoulders =
  • Dumbbells =
  • Elbows =
• Upward movement
  
  • Elbows and upper arms =
    
    • Similar to
  • End position =
    
    • @ Highest point, _
• Downward =
• Common Errors
  
  • Elbows =
  • Shoulders =
  • Torso =
  • Knees =
  • Feet =
  • Bodyweight =

Answer 24

• Muscles worked = deltoids, traps
• Starting position
  
  • Grip = closed, neutral
  • Feet = hip/shoulder width
  • Knees = slightly flexed
  • Eyes = focused ahead
  • Torso = erect
  • Shoulders = back
  • Dumbbells = on front of thighs, palms facing each other
  • Elbows = slightly flexed
• Upward movement
  
  • Elbows and upper arms = rise together, ahead, and slightly ahigher than forearms
    
    • Similar to pouring liquid out of plastic jug
  • End position = arms parallel to floor, or nearly level with shoulders
    
    • @ Highest point, upper arms/elbows will be slightly higher than arms/forearm
• Downward = Nothing special, move slowly
• Common Errors
  
  • Elbows = extending or flexing during movement
  • Shoulders = shrugging
  • Torso = flexing backward
  • Knees = extending
  • Feet = rising up on toes
  • Bodyweight = shifting toward toes during downward movement phase

Question 25

Flat barbell bench * Muscles (4, p, a, s, p, )= * Starting position * Eyes = * Grip = \_, \_, width * Spotter stance * Feet width and postion = * grip = \_, \_ * Downward * Bar depth @ end ROM= * Elbows end ROM location = * Wrists (1 + position) = * Forearms = * Upward * When following bar: * Slightly flex/extend _ (3) * Back = * Common Error * Bar = * Buttucks = * Head =

Answer 25

* Muscles = pectoralis major, anterior deltoid, serratus anterior, pectoralis minor, triceps brachii * Starting position * Eyes = below bar * Grip = closed, pronated, slighly wider than shoulders * Spotter stance * Feet = shoulder width, staggered * grip = closed, alternated * Downward * Bar depth = touch chest at nipple level * Elbows = past torso * Wrists = rigid, directy above elbows * Forearms = perpendicular to floor, parallel to each other * Upward * When following bar: * Slightly extend knees, hips and torso * Back = keep flat * Common Error * Bar = bouncing off of chest to help raise past sticking point * Buttucks = lifting off bench * Head = raising off of bench

Question 26

Dumbbell flat fly * Muscles worked (2) = * Starting position * _ required * Grip = \_, \_ * Elbows * Extend/flex? * Location? * Pointing? * Arms = \_ * Downward movement * Lower until dumbbells = \_/\_ * Dumbbell handles = * Keep dumbbels = * Upward phase * Arc movement imagine = * Wrists = * Elbows = * Dumbbells = * Common Errors * Allowing elbows = * Buttucks = * Head = * Dumbbells =

Answer 26

* Muscles worked = pectoralis major, anterior deltoid * Starting position * spotter required * Grip = neural, closed * Elbows = * extended with slight flex * over chest * Pointed out to side * Arms = parallel * Downward movement * Lower until dumbbells = level with\_ shoulders/chest * Dumbbell handles = parallel to each other * Keep dumbbels = in line with elbows and shoulders * Upward phase * Arc movement imagine = hugging large tree trunk * Wrists = rigid * Elbows = slightly flexed * Dumbbells = in line with elbows and shoulders * Common Errors * Allowing elbows = flex and extend * Buttucks = lifting off bench * Head =lifting off bench * Dumbbells = lowering below chest level

Question 27

Forward Lunge * Muscles used (4) = * Starting position * Grip = \_, \_, width * Bar position= * Scapulae = * Feet position for doing rep * Spotter * Feet * For getting bar into position = * For reps = * Hands = * Forward movement * Trailing knee = * Lead foot point = * To help maintain balance * Place lead foot = * Lead ankle, knee and hip = * Lead hip = * Lead knee degree and location = * Trailing knee distance above floor = * Torso * Spotter forward movement * Lead foot * left/right * distance behind client's * Common errors * Lead step = _ → lead knee \_ * Torso = * Forward movement = * Backward movement = * Backward movement = * Pelvis and spine =

Answer 27

* Muscles used = gluteus maximus, hamstrings, quads iliopsoas (trailing leg), soleus and gastrocnemius (leading leg) * Starting position * Grip = closed, pronated, slightly wider than shoulder width * Bar = above posterior deltoids * Scapulae = pulled toward each other * Feet position for doing rep * hip width apart * Spotter * Feet * For getting bar into position = shoulder width * For reps = hip width * Hands = near client hips/wasit/torso * Forward movement * Trailing knee = allow to flex slightly * Lead foot point = straight ahead or slightly inward * To help maintain balance * Place lead foot = directly ahead initial position with * Lead ankle, knee and hip = in one vertical plane * Lead hip = allow to flex * Lead knee = allow flex 90\*, keep over foot * Trailing knee = lower 1-2 inches above floor * Torso = perpendicular to floor, by sitting back on trailing leg * Spotter forward movement * Lead foot * same as client lead foot * 12-18 inches behind client's * Common errors * Lead step = too shallow → lead knee extend past lead foot * Torso = * Forward movement = flex * Backward movement = jerking * Backward movement = stutter stepping * Pelvis and spine = not maintaining neutral

Question 28

Front Squat * Muscles used (3) = * Hands on bar using = "\_ _ position" * Grip = \_, \_, width * Bar placement = * Elbows =- * Wrists = * Arms = * Back of hands = * Chest = * Scaplulae = * head = * Feet once bar lifted = * Toes = * Elbows = * Spotters * Feet when Lifting bar off rack = * Feet when doing reps = * Hands = * Downward movement * Back = * Torso to floor angle = * Elbows = * Chest = * Continue until opne of the following * Thighs = * Trunk = * heels = * Client upward movement * Hips and knees = extend at same rate * Torso to floor angle = constant * Common errors * Heels = * Knees * Move in = * Move out = * Arms = * Elbows =

Answer 28

* Muscles used = glutes max, quads, hamstrings * Hands on bar using = paralell arm position * Grip = closed, proanted, slightly wider than shoulder * Bar placement = on top of anteriopr deltoids and clavicles * Elbows =- fully flexed * Wrists = hyperextended * Arms = parallel to floor * Back of hands = on top or just outside the shoulder (next to where bar is resting) * Chest = up and out * Scaplulae = pull toward eeach other * head = tiled up slightly * Feet once bar lifted = shoulder width or wider * Toes = slightly out * Elbows = up and forward to keep bar on shoulders * Spotters * Lifting bar off rack feet = shoulder width * When doing reps = hip width * Hands = 2-3 inches below bar * Downward movement * Back = flat * Torso to floor angle = relatively constant * Elbows = high * Chest = up and out * Continue until opne of the following * Thighs = parallel to floor * Trunk = begin to round/flex forward * heels =rise off floor * Client upward movement * Hips and knees = extend at same rate * Torso to floor angle = constant * Common errors * Heels = off floor * Knees * Move in = hip adduction * Move out = hip abduction * Arms = relax * Elbows = drop down and backward

Question 29

Leg (knee) curl * Muscles = * Starting position * hips and torso = * knees = * feet = * Hands = * Movement * Kees = * Common errors * Hips = * Legs = * Knees =

Answer 29

* Muscles =hamstrings * Starting position * hips and torso = center of machine * knees = aligned with axis of machine, hanging slightly over thigh pad * feet = hooked under pads so with back of heel, just above top of shoe * Hands = grasp handles or sides of chest pad * Movement * Kees = flex until pad nearly touches butt * Common errors * Hips = allowing to rise (flexion) * Legs = swining backward to raise weight * Knees = locking out at bottom of movement

Question 30

Leg (knee) extension * Muscles used = * Starting position * Knees = * Butt and thighs = * Feet = * Pad = * Upward movement * Knees = * Torso = * Downward movement * Knees = * Toros = * Thighs, lower legs, and feet = * Common errors * Hips/butt = * Torso = * Legs = * Knees =

Answer 30

* Muscles used = quads * Starting position * Knees = align with axis of machine * Butt and thighs = so backs of knees touching edge of knees * Feet = hook under angle pads * Pad = positioned so in contact with insetp of foot * Upward movement * Knees = extend until straight * torso = erect * Downward movement * Knees = slowly flex to starting position * Toros = errect * Thighs, lower legs, and feet = parallel * Common errors * Hips/butt = lift off of seat during upward * Torso = jerking * Legs = swinging * Knees = forcefully locked out

Question 31

Leg press * Muscles used (3) = * Starting position * Feet location, width = * Toes = * Back, hips, butt = * Forward movement * Extend = * Backward movement * Slowly flex = * Common errors * Heels = * Butt = * Knees * Move in = * Move out = * Knees =

Answer 31

* Muscles used = gluteus maximus, hamstrings, quads * Starting position * Feet = flat in middle of platform, hip width * Toes = slightly out * Back, hips, butt = pressed against pads * Forward movement * Extend = hips and knees * Backward movement * Slowly flex = knees and hips * Common errors * Heels = lifting off platform * Butt = lose contact with seat * Knees * Move in = hip adduction * Move out = hip abduction * Knees = locking out at end ROM

Question 32

Seated Row * Muscles used (4) = * Starting position * Machine * knees = * hips = * torso = * elbows = * arms = * grip = * Backward movement * Machine * pull handle = * Touch handle = * torso = * Common errors * Machine * Upper body = * Handle = * Torso =

Answer 32

* Muscles used = lats, teres major, rhomboid posterior deltoid * Starting position * Machine * knees = slightly flexed * hips = slightly flexed * torso = perpendicular to floor * elbows = fully extended * arms = parallel to floor * grip = closed, neutral * Resistance band * Grip = closed, neutral * Band tension = nearly taut * Backward movement * Machine * pull handle = toward chest or upper abdomen * Touch handle = to sternum or abdomen * torso = maintain errect * Band * Hands = touch sides of torso * Pull handles = toward chest or upper abdomen * Common errors * Machine and band * Upper body = jerking or leaning back * Handle = curling toward torso during backward movement * Torso = flexing forward during forward movement

Question 33

Pec deck (butterfly) * Starting position * Thighs = * shoulders = * Uppwer arms = * Elbows = * Handles = * May need = * Backward movement * Wrists = * Handles = * Forward movement * Handles = * Entire arm = * Common errors * Seat = * Handles = * During forward movement * During backward movement * Torso =

Answer 33

* Starting position * Thighs = parallel to floor * shoulders = slightly above bottom of forearm pad or in line with elbow pad * Uppwer arms = parallel or slightly above parallel to floor * Elbows = flexed 90\* * Handles = closed, neutral grip * May need = spotter (if handles too far back) * Backward movement * Wrists = errect * Handles = move so level with chest * Forward movement * Handles = move out and toward each other by suqeezing forarms and elbows together * Entire arm = use to exert pressure against pads to squeee handles together * Common errors * Seat = too high or low * Handles = * pushing forward with hands or palms of hands * swinging back to add momentum * Torso = flexing forward to move handles together

Question 34

Seated shoulder press bar * Muscles used (3) = * Starting position * Thighs = * Bar moving in and out of rack = * Too high = * Too low = * Grip and width = * Bar starts = * Elbows = * Spotter * Feet = * Grip = * Spott = * Downward phase = * Elbows = * Bar lowers = * Wrists = * Neck = * Bar end ROM = * Upward phase = * exlbows = * neck = * Wrists (include location) = * Common errors * Legs = * Back =

Answer 34

* Muscles used = anterior and medial deltoids, trapezius, triceps brachii * Starting position * Thighs = parallel to floor * Bar moving in and out of rack = without touching top of head * Too high = touch head * Too low = having to stand up to reach rack * Grip = closed, pronated, slightly wider than shoulder width * Bar starts = raised above head * Elbows = extended * Spotter * Feet = shoulder width * Grip = alternated, closed * Spott = bar * Downward phase = * Elbows = fully flexed * Bar = lowers toward head * Wrists = rigid, above elbows * Neck = extend slightly to allow bar to decend * Bar end ROM = touching clavicles and antior deltoids * Upward phase = * exlbows = extended * neck = extended to allow bar to pass face * Wrists = rigid, directly above elbows * Common errors * Legs = pushing or raising off seat to help raise bar * back = excessive arching during upward movement

Question 35

Power clean * Muscles (7 g h q s g d t) = * 4 phases * Starting position * Feet width = * Toes = * Hips = * Grip = \_, _ + width * Bar starting location and distance from shins = * Body position * Back = _ or \_ * Traps = _ or \_ * Chest = * Scapulae = pro/re * Shoulders location in relation to bar = * Eyes looking = _ or \_ * Upward movement 1. \_ * Lift bar by = _ and \_ * Torso (angle) = * Hips rise = * Elbows (flex/ext) = * Head (position) = * Shoulders (location in relation to bar) = 2. _ (\_) * Bar position = rises \_ * Hips (action)= * Back = _ or \_ * elbows = Fully _ pointed \_ * head = _ with \_ 3. _ \_ = * Hips and knees action = * Ankles action = * Bar location = * Back position = * Elbows = pointed \_ * Head position = * Shoulders action = * Elbows action = _ and _ when shoulders reach \_ * Torso = will be _ or slighlty \_ * head = tilted slightly \_ * Feet = may \_ 4. _ = * When bar is near max height = * Lower body position = fully \_ * Body movement = _ bar and then 1. Simultaneously (with #2) Arms action = _ and \_ 2. Simultaneously (with #1) hips and knees action = _ into \_ 3. Once arms _ bar, elbows action = _ so \_ 4. Bar location = against _ and \_ 5. Downward movement * Lower bar move to body location = * Simultaneously hips and knees = * Common Errors = * Hips rise = * Upper back = _ especially during \_ * Knees action/speed= _ than \_, before \_, or both * Bar (2) = * Traveling \_ * Using \_

Answer 35

* Muscles = glutes max, hamstrings, quads, tsoleus, gastrocnemius, deltoids, trapezius * 4 phases * First pull * Scoop * Second Pull * Catch * Starting position * Feet = b/w hip and shoulder width apart * Toes = pointed slightly outward * Hips = squat down so lower than shoulder * Grip = closed, pronated, shoulder width * Bar = 1-3 inches from shins, over all of feet * Body position * Back = flat or slightly arched * Traps = relaxed or slightly streched * Chest = up and out * Scapulae = retracted * Shoulders = over/slightly in front of bar * Eyes = straight ahead or slightly up * Upward movement 1. First pull * Lift bar by = extending hips and knees * Torso = torso to floor angle = constant * Hips = do not rise before shoulders * Elbows = fully extended * head = neutral * Shoulders = over or slightly over bar 2. Scoop (transition) * Bar = rises above knee * Hips = thrust forward when bar rises above knees, reflex knees to move thighs and knees under bar * Back = flat or sightly arched * elbows - fully extended, pointed out to sides * head = in line with spine 3. Second pull = * Hips and knees = quickly extended * Ankles = plantar flex * Bar = near to or in contact with front of thighs * Back = flat * Elbows = pointed out to sides * Head = in line with spine * Shoulders = shrug uppward rapidly when lower body in full extension, but do not flex elbows * Elbows = flex and pull body under bar when shoulders reach highest elevation * Torso = will be erect or slightly hyperextended * head = tilted slightly back * Feet = may lose contact with floor 4. Catch = * When bar is near max height = * Lower body = fully extended * Body = pull under bar and then 1. Simultaneously (with #2) Arms = rotate around and under bar 2. Simultaneously (with #1) hips and knees = flexed into quarter squat 3. Once arms under bar, elbows = lift so upper arms parallel to floor 4. Bar = rack against clavicles and anterior detoids 5. Downward movement * Lower bar to = thighs * Simultaneously flex hips and knees to cusion impact of bar on thighs * Common Errors = * Hips = rise before shoulder during first pull * Upper back = rounding, especially during first pull * Knees = extending faster than hips, before hips, or both * Bar = * Travelling too far from body * Using reverse curl to move bar into catch