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3 Exercise Technique > Resistance Training > Flashcards

Resistance Training Flashcards

1
Q
  • 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?
A
  • 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
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2
Q
  • 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?
A
  • 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
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3
Q

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?
A
  • 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
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4
Q

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 =
A
  • 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
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5
Q

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

A

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

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6
Q
  • 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 _ _
A
  • 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
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7
Q
  • 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
A
  • 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
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8
Q

Describe following

  • Overhand/prone =
  • Underhand/supinated =
  • Alternated grip =
  • Open/false grip =
  • Closed grip =
A
  • 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
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9
Q
  • Why are free weights preferable to machines? (2)
A
  1. Requires stabilization, whole body training, especially when performed in standing position with weight supported by entire body
  2. Simulation of real-life activities
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10
Q

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)
A
  • 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
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11
Q
A
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12
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13
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14
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15
Q

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
A
  • 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
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16
Q

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
A
  • 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
17
Q

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
A
  • 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
18
Q

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
A
  • 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
19
Q

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 = _
A
  • 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
20
Q

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 =
A
  • 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
21
Q

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 _
A
  • 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
22
Q

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 =
A
  • 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
23
Q

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 =
A
  • 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
24
Q

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 =
A
  • 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
25
Q

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 =
A
  • 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
26
Q

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 =
A
  • 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
27
Q

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 =
A
  • 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
28
Q

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 =
A
  • 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
29
Q

Leg (knee) curl

  • Muscles =
  • Starting position
    • hips and torso =
    • knees =
    • feet =
    • Hands =
  • Movement
    • Kees =
  • Common errors
    • Hips =
    • Legs =
    • Knees =
A
  • 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
30
Q

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 =
A
  • 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
31
Q

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 =
A
  • 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
32
Q

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 =
A
  • 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
33
Q

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 =
A
  • 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
34
Q

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 =
A
  • 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
35
Q

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 _
A
  • 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

3 Exercise Technique (5 decks)

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