training and spotting techniques

Question 1

pronated grip is also called _________

Answer 1

overhand grip

Question 2

supinated grip is also called _________

Answer 2

underhand grip

Question 3

describe neutral grip

Answer 3

knuckles point laterally, as in a handshake

Question 4

describe pronated grip

Answer 4

the palms are down and the knuckles are up

Question 5

describe supinated grip

Answer 5

the palms are up and the knuckles are down

Question 6

One hand is in a pronated grip and the other in a supinated grip

Answer 6

alternated grip

Question 7

hook grip

Answer 7

similar to the pronated grip except that the thumb is positioned under the index and middle fingers.

Question 8

closed grip

Answer 8

(for all grips) thumb is wrapped around bar

Question 9

open grip is also called ___________. What is it?

Answer 9

false grip; thumb is not wrapped around the bar (for all grips)

Question 10

give an example of using a supinated grip

Answer 10

chin ups

Question 11

give an example of using a pronated grip

Answer 11

bench press

Question 12

why would someone use the hook grip

Answer 12

Can add small but meaningful gains in acute forearm strength

Question 13

what are the 3 grip widths?

Answer 13

narrow, wide and common

Question 14

what do lifters use to keep their hands dry?

Answer 14

chalk

Question 15

what provides stability for seated or supine exercises.

Answer 15

5 point body contact position

Question 16

slow movements are important for strength training or power training? why?

Answer 16

slow controlled movements allow the athlete to reach their full ROM and improve their flexibility

Question 17

what should be your focus in strength training?

Answer 17

quality repetitions

Question 18

define sticking point

Answer 18

the most strenuous movement of a repetition, and it occurs soon after the transition from the eccentric phase to the concentric phase.

Question 19

The NSCA recommends that athletes _______ through the sticking point and to _______ during the less stressful phase of the repetition (usually eccentric phase).

Answer 19

exhale; inhale

Question 20

describe the valsalva maneuver

Answer 20

holding breath during sticking point

Question 21

why would someone use the valsalva maneuver?

Answer 21

thoracic cavity is filled with air, this pressure pushes against spine and serves to stabilize the back

Question 22

when is it appropriate to use a weight belt?

Answer 22

when performing exercises that place stress on the lower back and during sets that involve near-maximal or maximal loads.

Question 23

what is important for the spotter and athlete to communicate?

Answer 23

how much help they want and when