chapter 14

Question 1

pronated grip

Answer 1

palms down and knuckles up also called overhand

Question 2

supinated grip

Answer 2

palms up and knuckles down also known as the underhand grip

Question 3

neutral grip

Answer 3

a variation of either grip which the knuckles point laterally

Question 4

alternated grip

Answer 4

one hand is pronated and one is supinated

Question 5

hook grip

Answer 5

similare to the pronated grip except that the thumb is positioned under the index and middle fingers, used for performing exercises that require a stronger grip (power exercises)

Question 6

closed grip

Answer 6

the thumb is wrapped around the bar (hood, alternated, neutral, pronated, and supinated)

Question 7

open or false grip

Answer 7

when the thumb does not wrap around the bar

Question 8

supine means laying?

Answer 8

face up

Question 9

5 point body contact position

Answer 9

1. head i
2. shoulders and upper back
3. butt
4. right foot
5. left foot

Question 10

5 point body contact position promotes

Answer 10

maximal stability and spinal support

Question 11

sticking point

Answer 11

the most strenuous movement of a repetition soon after the transition from the eccentric phase to the concentric phase. where you should exhale

Question 12

valsalva maneuver

Answer 12

attemping to blow air out while consiously not letting yourself

Question 13

advatage of valsalva maneuver

Answer 13

it increases the rigidity of the entire torso to aid in supporting the vertebral column which reduces the associated compressive forces on the disks during lifting.

Question 14

should you spot power exercises

Answer 14

no

Question 15

liftoff

Answer 15

moving the bar from the upright supports to a postiion in which the athlete can begin the exercise

Question 16

first phase in a bent knee sit up and abdominal crunch

Answer 16

flex the neck to move the chin toward the chest

Question 17

starting position of the abdominal crunch

Answer 17

supine position on floor, calves and ankles on a bench with a 90 degree angle, arms folded across chest

Question 18

grip for bent-over row

Answer 18

closed, pronated grip, wider than shoulder-width

Question 19

where should eyes be focused in a bent over row

Answer 19

a short distance ahead of the feet

Question 20

major muscles worked in a bent over row

Answer 20

lats, teres major, middle trap, rhomboids, delts

Question 21

grip on bench press

Answer 21

closed, pronated grip slightly wider than shoulder-width apart

Question 22

spotter grip for bench press

Answer 22

closed alternated grip inside the athletes hands

Question 23

major muscles used in bench press

Answer 23

pec, delt, triceps

Question 24

spotter hand position for incline bench press

Answer 24

athletes forearms near the wrists follow with motion not touching athlete

Question 25

dumbell fly grip

Answer 25

closed neutram

Question 26

spotter dumbell fly

Answer 26

one knee on the floor with and other foot on ground (proposal) athletes forearms

Question 27

how many spotters for back spot?

Answer 27

2

Question 28

grip for front squat

Answer 28

closed pronated slightly wider than shoulder width on anterior deltoids and clavicles or crossed arm position (just on anterior delts)

Question 29

spotter position for lunge

Answer 29

behind athlete

Question 30

seated barbell shoulder press spotter grip, lying tricep extension

Answer 30

closed alternated grip inside the athletes hands

Question 31

the push jerk is more ? than the push press

Answer 31

forceful, powerful

Question 32

starting position for push jerk and press

Answer 32

closed, pronated grip grip slightly wider than shoulder width feet hip width apart and parrallel bar is placed on delts and clavicles

Question 33

preparation phase of push jerk or press

Answer 33

Dip | flex hips and knees at a slow speed to move the bar in a straight path downward 10% of athletes height

Question 34

upward movement phase of push jerk or pree

Answer 34

Drive | after reaching lowest position of the dip reverse and forcefully extend the hips and the elbows to move the bar overhead

Question 35

Catch phase for push press

Answer 35

after hips and knee are fully extended and the bar is overhead press it up the rest of the way until the elbows are fully extended

Question 36

Catch phase for push jerk

Answer 36

after hip and knees are fully extended and the bar is overhead quickly re-flex the hips and knees to a quarter-squat position and simultaneously extend the elbows fully to catch the bar overhead

Question 37

difference between power and hang clean

Answer 37

hang clean bar starts at thighs | power clean bar starts on floor

Question 38

starting position power and hang clean

Answer 38

closed pronated grip | hand slightly wider than shoulder width outside of knees

Question 39

body position for starting power and hang clean

Answer 39

``` back flat or slightly arched trap relaxed and slightly stretched chest held up and out head in line with vertibral column eyes focused straight ahead or upward ```

Question 40

upward movement phase of hang and power clean

Answer 40

first pull lift bar off the floor by extending the hips and knees keep as close to shins as possible flat back keep the torso-to-floor angle constant, do not let the hip rise before the shoulders

Question 41

upward movement phase hang and power clean

Answer 41

scoop as the bar rises just above the knees thrust the hips forward and slightly re-flew the knees to move the thighs against and the knees under the bar keep the back flat or slightly arched and the elbows fully extended and pointing out to the sides

Question 42

upward movement phase of hang and power clean

Answer 42

second pull forcefully jump upward by quickly extending the hips and knees and plantar-flexing the ankles elbows pointing to the sides when the lower body joints reach full extension, rapidly shrug the shoulders upward with the elbows still fully extended as the shoulders reach their highest elevation flex the elbows to begin pulling the body under the bar feet may loose contact with floor

Question 43

upward movement phase of power and hang clean Catch

Answer 43

pull the body under the bar and rotate the arms around and under the bar simultaneouslt flex the hips and knees to a quater-squat position

Question 44

catch phase upward movement phase of power and hang clean catch criteria

Answer 44

nearly erect torso shoulders slightly ahead of the butt a neutral head position flat feet

Question 45

downward movement phase hang and power clean

Answer 45

lower elbows to unrack the bar from the delts and clav then down to thights squat down with the elbows fully extended until bar reaches floor

Question 46

snatch

Answer 46

quickly and forcefully pulling the bar from the floor to over the head with the elbows fully extended in one contnuous motion

Question 47

starting position snatch

Answer 47

closed pronated grip | squat down with hips lower than the shoulders

Question 48

hand grip width for snatch starting position

Answer 48

wider than for other exercises How to measure: distance from edge of the clenched fist to the opposite shoulder with arm is straight out at the side elbow-to-elbow distance when arms are straight out at sides

Question 49

body position for starting phase of the snatch

Answer 49

``` back flat or slightly arched trap relaxed and slightly stretched head in line with the vertebral column heels in contact with the floor eyes focused straight ahead ```

Question 50

upward movement phase of snatch: first pull

Answer 50

flat back, do not let the hips rise before the shoulders

Question 51

upward movement phase snatch transition scoop

Answer 51

as the bar rises just above the knees, thrust the hips forward and slightly re-flew the knees and keep knees under the bar back flat

Question 52

upward movement phase snatch second pull

Answer 52

forcefull jump upward by quickly extending the hips and knees and plantar-flexing the ankles

Question 53

maximum muscular strength test

Answer 53

low speed strength 1 RM bench press 1 RM back squat

Question 54

maximum muscular power test

Answer 54

``` high speed strength 1 RM power clean standing long jump vertical jump margaria kalamen test ```

Question 55

anaerobic capacity test

Answer 55

300 yard shuttle

Question 56

local muscular endurance test

Answer 56

partial curl-up | push-up