Teaching and Spotting Resistance Training Flashcards
What are the 6 types of hand grips?
pronated, supinated, alternated, hook, closed, and open.
What are the 5 points of contact?
1- Head is firmly on bench or pad. 2- Shoulders and upper back are firmly on the bench or pad. 3- Buttocks/lower back are on the bench or seat. 4- Right foot is on the floor. 5- Left foot is on the floor.
Increased Range of Motion
The value of the exercise is maximized and flexibility is maintained or improved.
Sticking Point
The most strenuous movement of a repetition (typically transition from eccentric to concentric phase).
Proper Breathing Techniques
Exhale through the sticking point and inhale during the easier phase of exercise.
How to you properly lift weight off of the floor?
Keep weight close to body and back flat when pulling bar off floor. Use the legs to do most of the lifting.
What is the primary responsibility of a spotter?
To make sure the athlete is safe.
Which exercises are spotter’s most needed?
Overhead, Bar-on-the-back, Bar-on-the-shoulder, over-the-face.
What exercises should not be spotted?
Power exercises
True or False: The spotter should be as least as strong as the athlete.
True
For over the face exercises, where should the spotter be in relation to the athlete (for dumbbell exercises)?
Spotter should be as close to the dumbbells as possible (not at upper arms or elbows).
Once load exceeds the spotter’s ability to protect athlete, what should happen?
Another spotter should become involved.
True or False: It is the athletes decision on whether spotter should help with liftoff or not.
True
True or False: If the athlete cannot complete the repetition, the spotter should not assist the athlete.
False- The spotter should assist the athlete.
What are some exercises in which a spotter should be present?
Standing exercises, bent-over, squatting, seated, hands/knees, supine, and prone.
