RESISTANCE TRAINING EXERCISE TECHNIQUE Flashcards
WHAT ARE THE 3 CHARACTERISTICS OF AN EXERCISE THAT HELP IDENTIFY ITS CATEGORY?
(1) BODY SECTION
(2) JOINT INVOLVEMENT
(3) MUSCLE GROUP SPECIFIC TO EACH EXERCISE
WHAT ARE THE 2 BODY SECTIONS THAT EXERCISES CAN WORK?
(1) UPPER BODY
(2) LOWER BODY
WHAT ARE THE 2 TYPES OF JOINT INVOLVEMENT THAT AN EXERCISE CAN HAVE?
(1) SINGLE JOINT
(2) MULTIJOINT
WHAT ARE THE 10 DIFFERENT MUSCLE GROUPS THAT AN EXERCISE CAN WORK?
(1) ABDOMEN
(2) BACK
(3) BICEPS
(4) CALVES
(5) CHEST
(6) FOREARMS
(7) HIP AND THIGH
(8) SHOULDERS
(9) TRICEPS
(10) TOTAL BODY
WHAT ARE THE 6 EXERCISE TECHNIQUE FUNDAMENTALS THAT CAN AFFECT SAFETY?
(1) HANDGRIP
(2) BODY STABILITY
(3) LIMB POSITION
(4) RANGE AND SPEED OF MOTION
(5) BREATHING PATTERNS
(6) WEIGHT BELT USE
PALMS FACING DOWN ON THE BAR IS WHAT GRIP?
PRONATED
PALMS FACING UP ON THE BAR IS WHAT GRIP?
SUPINATED
ONE HAND W/ PALM FACING UP ON THE BAR AND ONE HAND W/ PALM FACING DOWN ON THE BAR IS WHAT GRIP?
ALTERNATED
WHAT DOES “CLOSED GRIP” MEAN?
THE THUMB IS WRAPPED AROUND THE BAR
WHAT DOES “OPEN GRIP” MEAN?
THUMB IS ON THE SAME SIDE OF THE BAR AS THE FINGERS
WHICH IS SAFER: CLOSED OR OPEN GRIP?
CLOSED
WHY IS GRIP WIDTH IMPORTANT?
B/C IT AFFECTS WHICH MUSCLES ARE RECRUITED
IN WHAT GRIP DO THE PALMS FACE EACH OTHER?
NEUTRAL GRIP
WHAT IS THE CAUSE OF INSTABILITY AND MISALIGNMENT DURING RESISTANCE TRAINING?
(1) EXCESSIVE STRAIN ON JOINTS AND MUSLE GROUPS
(2) POTENTIAL TO LOSE BALANCE AND DROP THE WEIGHT
WHAT SHOULD AN ATHLETE REMEMBER WHEN PERFORMING STANDING EXERCISES?
(1) FEET SLIGHTLY WIDER THAN HIP WIDTH
(2) KEEP HEELS AND BALLS OF FEET ON FLOOR
WHAT IS 5-POINT BODY CONTACT POSITION?
(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
WHEN DOES AN ATHLETE USE 5-POINT BODY CONTACT POSITION?
WHEN PERFORMING SEATED OR SUPINE EXERCISES ON A BENCH
WHAT SHOULD AN ATHLETE REMEMBER WHEN PERFORMING MACHINE EXERCISES
(1) ALIGN THE CENTER OF JOINT W/ AXIS OF ROTATION ON THE MACHINE
(2) ADJUST THE MACHINE TO THE CORRECT HEIGHT
WHAT IS THE GENERAL BREATHING PATTERN WHEN RESISTANCE TRAINING? WHAT IS THE PURPOSE OF THIS
INHALE AS THE WEIGHT LOWERS AND EXHALE AS THE WEIGHT IS LIFTED. THIS KEEPS THE ATHLETE’S INTRA-ABDOMINAL AND INTRATHORACIC PRESSURES FAIRLY CONSTANT
HOLDING THE BREATH DURING RESISTANCE TRAINING EXERCISE IS CALLED WHAT? WHAT ARE THE RISKS OF THIS?
VALSALVA MANEUVER. RISKS INCLUDE EXTREME INCREASES IN BLOOD PRESSURE, DIZZINESS, AND DISORIENTATION
HOW IS THE VALSALVA MANEUVER HELPFUL?
IT STABILIZES THE TORSO AND PROTECTS THE VERTEBRAL DISKS FROM EXCESSIVE COMPRESSIVE FORCES DURING AN EXERCISE
WHAT IS THE PURPOSE OF A WEIGHT BELT?
TO STABILIZE THE TORSO IN ORDER TO PROTECT THE BACK DURING EXERCISES WHERE AN ATHLETE IS LIFTING EXTREMELY HEAVY LOADS
WHY SHOULD EXERCISES WITH SUBMAXIMAL LOADS NOT USE A WEIGHT BELT?
TO BUILD ABDOMINAL STRENGTH FOR NATURAL STABILIZATION
WHAT SHOULD YOU TELL AN ATHLETE WHO IS LIFTING A WEIGHT FROM A LOW POSITION FROM THE FLOOR?
(1) BEND AT THE HIPS AND KNEES
(2) KEEP THE BACK FLAT WHILE STAYING BALANCED
(3) KEEP THE WEIGHT CLOSE TO THE BODY
HOW DO YOU INSTRUCT AN ATHLETE WHO WANTS TO USE THE LOW-BAR POSITION WHEN SQUATTING?
(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
WHAT IS ANOTHER NAME FOR THE PRONATED GRIP?
THE OVERHAND GRIP
WHAT IS ANOTHER NAME FOR THE SUPINATED GRIP?
THE UNDERHAND GRIP
