Chapter 13: Resistance Training Exercise Techniques Flashcards Preview

NSCA-CPT Part 3 (Exercise Technique) > Chapter 13: Resistance Training Exercise Techniques > Flashcards

Flashcards in Chapter 13: Resistance Training Exercise Techniques Deck (46):
1

Grip with the palms facing down

pronated grip (overhand)

2

grip with the palms facing up

supinated grip (underhand)

3

Grip with the palms facing towards the midline

neutral grip

4

Common spotting grip in which one hand is supinated and the other is pronated

alternated grip

5

This type of grip the thumb is completely wrapped around the bar, and over the fingers

closed grip

6

This type of grip the thumb is not wrapped around the bar

open (false) grip

7

The specific distance between the hands on a barbell

grip width

8

four standard grip widths

close
hip-width
shoulder width
wide

9

most common grip width

shoulder width

10

where should the hands be in a close grip

inside edge of the knurling

11

where should the hands be in a hip-width grip

hip width, slightly outside of the inside edge of the knurling

12

where should the hands be in a shoulder width grip

shoulder-width, near the middle of the knurling

13

where should the hands be in a wide grip

outside edge of the knurling

14

every demonstration of a new exercise given to a client should begin with this

establishing a stable starting position

15

exercises performed on a chair-like seat or a torso length bench require the PT to instruct the client to position their body in this manor

five-point body contact position

16

parts or body segments which are in contact with the seat or bench and the floor or foot platform for the five-point body contact position (supine)

back of head
upper back and rear shoulders
lower back and buttocks
right foot
left foot

17

parts or body segments which are in contact with the seat or bench and the floor or foot platform for the five-point body contact position (prone)

chin (or one cheek if the head is turned to the side)
chest and stomach
hips and front of the thighs
right hand
left hand

18

The best general recommendation PTs can give clients about when and how to breath during a resistance exercise is to exhale at this point, and inhale at this point

sticking point (most difficult part of the exercise, concentric)
easier part (eccentric)

19

typically the sticking point occurs soon after this

the transition from the eccentric to the concentric phase

20

exercises that stress the lower back

structural exercises

21

during structural exercises clients may benefit from this

temporarily holding their breath during the exercise

22

in this breathing practise the glottis is closed to keep air from escaping the lungs while the muscles of the abdomen and rib cage contract

valsalva maneuver

23

This is the results of the valsalva maneuver

the client is trying to exhale against a close throat, causing the diaphram and deep muscles of the torso to contract and generate intra-abdominal pressure against the fluid ball

24

this breathing technique aids in supporting the vertebral column internally, from the inside out, and significantly reduces the effor required of other muscles to perform the exercise

valsalva maneuver

25

The valsalva maneuver can have these negative side effects

increases compressive forces on the heart, impeding venous return
spike blood pressure

26

Clients with suspected CVD, metabolic or respiratory conditions should not be advised to perform this breathing technique

valsalva maneuver

27

This tool has been shown to increase intra abdominal pressure during performance of resistance training

weight belt

28

drawback of using the weight belt for all resistance training

muscles of the lowerback and abdomen may become unaccustomed to supporting the torso

29

The weight belt is recommeneded for this

ground-based, structural exercises that involve lifting maximal or near-maximal loads

30

A weight belt is not needed for these types of exercises

exercises that do not directly load the trunk even if it places stress on the lower back

31

this is needed, and is typically associated with the use of free weights

spotter

32

repetitions that are successfully performed with the help from another person

forced repetitions

33

These four situations require a spotter

overhead
over the face
bar on the upper back or shoulders
bar positioned on the front of the shoulders or clavicles

34

T/F: to assist in spotting over the head/face exercises the PT must be at least as tall as the client

T, if not, the exercise must be modified

35

Describe the proper spotting form for barbell over the head/face exercises

close, alternated grip
stand as close as possible w/o being a distraction
flat back, and feet flat on the floor
use a staggered stance when possible

36

Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (2 dumbbell)

clients wrists

37

Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (1 dumbbell)

lowest half of the dumbbell (closest to the floor)

38

Where should the safety crossbars be placed in a squat rack

just before the lowest position the bar will reach during the downward movement phase

39

T/F: power exercises require a spotter

F

40

where should power exercises be performed

separate area, away from people
lifting platform

41

What should the PT instruct the client to do in the case of a failed rep of a power exercise

push the bar away, or drop it

42

If the client loses control of the bar in a power exercise behind their head they should be instructed to do the following

push the bar away and step/jump forward

43

When should more than one spotter be used

when the load is heaver than what the PT can assist with alone

44

What should the PT spotting the client do with the client before the set

communicate with the client to give a signal for lift off, and when they would like assistance with a set

45

how far away from the shoulders should the bar be at the top of the biceps curl exercise

4-6 inches

46

three indications that the client has reached the bottom position of the back/front squat

thighs are parallel to the floor
trunk begins to round or flex
heels rise off the floor