SPOTTING REQUIREMENTS + EXERCISE ORDER

Question 1

NSCA 5 point position

Answer 1

promotes stable body + limb positioning for seated or supine exercises
-head is placed firmly on bench or back pad
-shoulders + upper back are placed firmly + evenly on bench or back pad
-buttocks are placed evenly on bench or seat
-right foot is flat on the floor
-left foot is flat on the floor

Question 2

5 points of contact

Answer 2

-head
-shoulders + upper back
-butt
-right foot
-left foot

Question 3

breathing technique

Answer 3

-exhale through the sticking point/concentric
-inhale during the less stressful phase of the repetition/eccentric

Question 4

Valsalva maneuver

Answer 4

-expiration against a closed glottis:
1. Initial pressure rise
2. Reduced venous return + compensation
3. Pressure release
4. Return of cardiac output
-stabilizes + increases effectiveness of trunk muscles
-initial rise in blood pressure can cause hiatal hernias, cardiac arrest, Valsalva retinopathy

-NSCA: Valsalva is effective
-ACSM: Valsalva should be avoided during any lifts

Question 5

exercise order

Answer 5

sequence of resistance exercises performed during 1 TRAINING SESSION

Question 6

common methods of exercise order

Answer 6

-power -> core -> assistance
-large muscle mass -> smaller muscle mass
-multi-joint -> single joint
-alternate upper body + lower body exercises
-alternate push + pull exercises

Question 7

ASCM reccommended # workouts per session

Answer 7

-8-12 workouts per session
-don’t go over 90 minutes of resistance training

Question 8

when would a spotter be required for free weight exercises

Answer 8

-a bar moving over the head
-a bar positioned on the back
-a bar racked on the front of the shoulders
-a bar passing over the face

Question 9

examples of exercises that require spotter

Answer 9

-back squat
-shoulder press
-bench press
-lying triceps extensions

Question 10

would you spot a power exercise

Answer 10

no
-too explosive

Question 11

best spot position for bench press

Answer 11

split stance
-1 foot in front of the other (front as close as you can to the bar), 2 hands alternated (1 hand under bar)
-hand should stay under bar entire time given person is close to max

Question 12

where on the body do you spot someone

Answer 12

at the WRISTS
-because we start fatiguing at small muscles first/synergist muscles controlling direction of weight
-if they start externally rotating, it is hard to all of a sudden take control

Question 13

what is number of spotters determined by

Answer 13

-load
-experience + ability of athlete + spotters
-physical strength of spotters

Question 14

communication between athlete + spotter

Answer 14

-use of a liftoff
-how many repetitions
-timing of spotting assistance
-wait under they start going eccentric before helping unless they tell you to jump in or wait until they actually stop