Unit 3 Quiz Questions Flashcards
Type of grip: Not recommended (for safety reasons) since the thumb doesn’t wrap around the bar
open grip
5 points of contact: head, upper back, buttocks, left foot, right foot
stable (standing)
what are the five points of contact?
head, upper back, buttocks, left foot, right foot
Type of grip: Palms down; ex: dumbbell chest press
Pronated grip
Shoulder joint movement during “up” portion of the shoulder press
abduction
Type of grip: Places the thumbs under the index/middle fingers
hook grip
Type of grip: Palms up; ex: barbell bicep curl
Supinated grip
Type of grip: Can be altered to change force requirements and/or muscle emphasis
grip width
Feet slightly wider than hip-width; heels and balls of feet on the floor
Stable standing
Type of grip: Palms face the body; ex: hammer curl
neutral
Most strenuous portion of a repetition –> exhale
sticking point
What movement occurs at the shoulder joint during the “up” portion of the lateral raise.
abduction
If an athlete performs a set of upright rows and immeditately follows that set with a set of lateral shoulder raises (without rest in between) is called a __ set
Compund set;
Working same muscle groups with diffrenet exercises
What is a core exercise?
- recruit one or more large muscle areas
- involve two or more primary joints
- receive priority when one is selecting exercises because of their direct application to the sport
How often should begingers work out?
2-3 times a week
Resistance training frequency is typically hightest during which season?
Off-season
Example: leg (knee) extensions immediately followed by hamstring curls
Superset
sets of 12 or more reps with ≤ 67% 1 RM
(Light weight
12 or more Reps= endurance)
Muscular edurance training
Exercises that work only one primary joint and a relatively small muscle mass; e.g., dumbbell lateral raise
Assistance exercise
sets of 6 or fewer reps with at least 85% 1 RM
Strength Training
Amount of weight assigned to an exercise; aka, intensity
Load
the greatest amount of weight that can be lifted with proper technique f
1 RM
Guideline for when to increase training load
2- for-2 rule
Sequentially performing two different exercises for the same muscle group
compund set
The primary shoulder joint movement occurring during the up (concentric) portion of the lateral shoulder raise exercise
abduction
sets of 6-12 reps with 67-85% 1 RM
Hypertophy training
(building muscles)
All of the following are considered physiological effects of a proper warm-up, except:
increased viscous resistance of active muscles
increased rate of muscular contraction
improved oxygen delivery to active muscles
increased blood flow to active muscles
Viscocsity= thickness= stiffness ‘
(1)
A ____ warm-up consists of 5 to 10 minutes of slow, continuous activity (such as jogging) in order to facilitate blood flow and increase muscle temperature.
General
is defined as the measure of ROM at a joint.
flexability
_____ is the tendency of a tissue to achieve a greater length after passive stretch.
Plasticity
How long should each static stretch be held?
30 seconds at least
