RESISTANCE TRAINING EXERCISE TECHNIQUE

Question 1

WHAT ARE THE 3 CHARACTERISTICS OF AN EXERCISE THAT HELP IDENTIFY ITS CATEGORY?

Answer 1

(1) BODY SECTION
(2) JOINT INVOLVEMENT
(3) MUSCLE GROUP SPECIFIC TO EACH EXERCISE

Question 2

WHAT ARE THE 2 BODY SECTIONS THAT EXERCISES CAN WORK?

Answer 2

(1) UPPER BODY

(2) LOWER BODY

Question 3

WHAT ARE THE 2 TYPES OF JOINT INVOLVEMENT THAT AN EXERCISE CAN HAVE?

Answer 3

(1) SINGLE JOINT

(2) MULTIJOINT

Question 4

WHAT ARE THE 10 DIFFERENT MUSCLE GROUPS THAT AN EXERCISE CAN WORK?

Answer 4

(1) ABDOMEN
(2) BACK
(3) BICEPS
(4) CALVES
(5) CHEST
(6) FOREARMS
(7) HIP AND THIGH
(8) SHOULDERS
(9) TRICEPS
(10) TOTAL BODY

Question 5

WHAT ARE THE 6 EXERCISE TECHNIQUE FUNDAMENTALS THAT CAN AFFECT SAFETY?

Answer 5

(1) HANDGRIP
(2) BODY STABILITY
(3) LIMB POSITION
(4) RANGE AND SPEED OF MOTION
(5) BREATHING PATTERNS
(6) WEIGHT BELT USE

Question 6

PALMS FACING DOWN ON THE BAR IS WHAT GRIP?

Answer 6

PRONATED

Question 7

PALMS FACING UP ON THE BAR IS WHAT GRIP?

Answer 7

SUPINATED

Question 8

ONE HAND W/ PALM FACING UP ON THE BAR AND ONE HAND W/ PALM FACING DOWN ON THE BAR IS WHAT GRIP?

Answer 8

ALTERNATED

Question 9

WHAT DOES “CLOSED GRIP” MEAN?

Answer 9

THE THUMB IS WRAPPED AROUND THE BAR

Question 10

WHAT DOES “OPEN GRIP” MEAN?

Answer 10

THUMB IS ON THE SAME SIDE OF THE BAR AS THE FINGERS

Question 11

WHICH IS SAFER: CLOSED OR OPEN GRIP?

Answer 11

CLOSED

Question 12

WHY IS GRIP WIDTH IMPORTANT?

Answer 12

B/C IT AFFECTS WHICH MUSCLES ARE RECRUITED

Question 13

IN WHAT GRIP DO THE PALMS FACE EACH OTHER?

Answer 13

NEUTRAL GRIP

Question 14

WHAT IS THE CAUSE OF INSTABILITY AND MISALIGNMENT DURING RESISTANCE TRAINING?

Answer 14

(1) EXCESSIVE STRAIN ON JOINTS AND MUSLE GROUPS

(2) POTENTIAL TO LOSE BALANCE AND DROP THE WEIGHT

Question 15

WHAT SHOULD AN ATHLETE REMEMBER WHEN PERFORMING STANDING EXERCISES?

Answer 15

(1) FEET SLIGHTLY WIDER THAN HIP WIDTH

(2) KEEP HEELS AND BALLS OF FEET ON FLOOR

Question 16

WHAT IS 5-POINT BODY CONTACT POSITION?

Answer 16

(1) THE HEAD, SHOULDERS AND BUTT SHOULD BE EVEN ON THE BENCH/SEAT/PAD
(2) THE R AND L FOOT SHOULD BE FLAT ON THE FLOOR

Question 17

WHEN DOES AN ATHLETE USE 5-POINT BODY CONTACT POSITION?

Answer 17

WHEN PERFORMING SEATED OR SUPINE EXERCISES ON A BENCH

Question 18

WHAT SHOULD AN ATHLETE REMEMBER WHEN PERFORMING MACHINE EXERCISES

Answer 18

(1) ALIGN THE CENTER OF JOINT W/ AXIS OF ROTATION ON THE MACHINE
(2) ADJUST THE MACHINE TO THE CORRECT HEIGHT

Question 19

WHAT IS THE GENERAL BREATHING PATTERN WHEN RESISTANCE TRAINING? WHAT IS THE PURPOSE OF THIS

Answer 19

INHALE AS THE WEIGHT LOWERS AND EXHALE AS THE WEIGHT IS LIFTED. THIS KEEPS THE ATHLETE’S INTRA-ABDOMINAL AND INTRATHORACIC PRESSURES FAIRLY CONSTANT

Question 20

HOLDING THE BREATH DURING RESISTANCE TRAINING EXERCISE IS CALLED WHAT? WHAT ARE THE RISKS OF THIS?

Answer 20

VALSALVA MANEUVER. RISKS INCLUDE EXTREME INCREASES IN BLOOD PRESSURE, DIZZINESS, AND DISORIENTATION

Question 21

HOW IS THE VALSALVA MANEUVER HELPFUL?

Answer 21

IT STABILIZES THE TORSO AND PROTECTS THE VERTEBRAL DISKS FROM EXCESSIVE COMPRESSIVE FORCES DURING AN EXERCISE

Question 22

WHAT IS THE PURPOSE OF A WEIGHT BELT?

Answer 22

TO STABILIZE THE TORSO IN ORDER TO PROTECT THE BACK DURING EXERCISES WHERE AN ATHLETE IS LIFTING EXTREMELY HEAVY LOADS

Question 23

WHY SHOULD EXERCISES WITH SUBMAXIMAL LOADS NOT USE A WEIGHT BELT?

Answer 23

TO BUILD ABDOMINAL STRENGTH FOR NATURAL STABILIZATION

Question 24

WHAT SHOULD YOU TELL AN ATHLETE WHO IS LIFTING A WEIGHT FROM A LOW POSITION FROM THE FLOOR?

Answer 24

(1) BEND AT THE HIPS AND KNEES
(2) KEEP THE BACK FLAT WHILE STAYING BALANCED
(3) KEEP THE WEIGHT CLOSE TO THE BODY

Question 25

HOW DO YOU INSTRUCT AN ATHLETE WHO WANTS TO USE THE LOW-BAR POSITION WHEN SQUATTING?

Answer 25

(1) PLACE THE BAR ON TOP OF THE POSTERIOR DELTOIDS AT THE MIDDLE OF THE TRAPS
(2) USE A GRIP MUCH WIDER THAN SHOULDER-WIDTH

Question 26

WHAT IS ANOTHER NAME FOR THE PRONATED GRIP?

Answer 26

THE OVERHAND GRIP

Question 27

WHAT IS ANOTHER NAME FOR THE SUPINATED GRIP?

Answer 27

THE UNDERHAND GRIP