Resistance Training And Spotting Techniques

Question 1

Handgrips (4)

Answer 1

Pronated, supinated,alternated, hook

Question 2

Grip width (3)

Answer 2

Common, wide, narrow

Question 3

Most exercises are this width

Answer 3

Shoulder

Question 4

Standing exercise positioning

Answer 4

Feet slightly wider than hip width. Heels and balls of feet in contact with ground

Question 5

Seated or supine positioning

Answer 5

Five points of contact for max stability and spinal support

Question 6

Machine positioning

Answer 6

Primary joint aligned with axis of rotation

Question 7

Use full ROM for…

Answer 7

Maximal value of exercise and to maintain and improve flexibility

Question 8

For greatest improvement, use…

Answer 8

Full ROM that mimics full ROM of joint

Question 9

Speed..

Answer 9

Sow and controlled for max ROM

Question 10

Power exercise speed

Answer 10

Bar accelerated to max speed while maintaining control

Question 11

Breathing considerations

Answer 11

Exhale thru sticking point, breath in for the easy part

Question 12

Weight belt usage

Answer 12

For exercises that stress lower back and with sets using near max or max loads

Question 13

Drawbacks of weight belts

Answer 13

Reduces opportunities to train abs

Question 14

Lifting bar off floor.. (2

Answer 14

Bar close to body. Back flat during upward pull

Question 15

Primary job of spotter

Answer 15

Safety

Question 16

Spotters needed for.. (4)

Answer 16

Overhead, bar on back, over the face, racked anteriorly

Question 17

Don’t spot

Answer 17

Power exercises

Question 18

Spotting over the face

Answer 18

Alternated grip narrower than athlete

Question 19

Exercises with curved trajectory

Answer 19

Supinated to spot, alternated to pick up and return to floor

Question 20

Two critically important points

Answer 20

Establish solid base of support and a flat back

Question 21

Spotting DB

Answer 21

As close to DB as possible. Sometimes on the DB

Question 22

For power exercise safety..

Answer 22

Drop bar or push it away. If lost behind the head, release and jump forward