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CSCS > chapter 14 > Flashcards

chapter 14 Flashcards

1
Q

pronated grip

A

palms down and knuckles up also called overhand

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2
Q

supinated grip

A

palms up and knuckles down also known as the underhand grip

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3
Q

neutral grip

A

a variation of either grip which the knuckles point laterally

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4
Q

alternated grip

A

one hand is pronated and one is supinated

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5
Q

hook grip

A

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)

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6
Q

closed grip

A

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

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7
Q

open or false grip

A

when the thumb does not wrap around the bar

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8
Q

supine means laying?

A

face up

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9
Q

5 point body contact position

A
  1. head i
  2. shoulders and upper back
  3. butt
  4. right foot
  5. left foot
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10
Q

5 point body contact position promotes

A

maximal stability and spinal support

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11
Q

sticking point

A

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

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12
Q

valsalva maneuver

A

attemping to blow air out while consiously not letting yourself

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13
Q

advatage of valsalva maneuver

A

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.

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14
Q

should you spot power exercises

A

no

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15
Q

liftoff

A

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

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16
Q

first phase in a bent knee sit up and abdominal crunch

A

flex the neck to move the chin toward the chest

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17
Q

starting position of the abdominal crunch

A

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

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18
Q

grip for bent-over row

A

closed, pronated grip, wider than shoulder-width

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19
Q

where should eyes be focused in a bent over row

A

a short distance ahead of the feet

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20
Q

major muscles worked in a bent over row

A

lats, teres major, middle trap, rhomboids, delts

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21
Q

grip on bench press

A

closed, pronated grip slightly wider than shoulder-width apart

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22
Q

spotter grip for bench press

A

closed alternated grip inside the athletes hands

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23
Q

major muscles used in bench press

A

pec, delt, triceps

24
Q

spotter hand position for incline bench press

A

athletes forearms near the wrists follow with motion not touching athlete

25
Q

dumbell fly grip

A

closed neutram

26
Q

spotter dumbell fly

A

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

27
Q

how many spotters for back spot?

A

2

28
Q

grip for front squat

A

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

29
Q

spotter position for lunge

A

behind athlete

30
Q

seated barbell shoulder press spotter grip, lying tricep extension

A

closed alternated grip inside the athletes hands

31
Q

the push jerk is more ? than the push press

A

forceful, powerful

32
Q

starting position for push jerk and press

A

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

33
Q

preparation phase of push jerk or press

A

Dip

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

34
Q

upward movement phase of push jerk or pree

A

Drive

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

35
Q

Catch phase for push press

A

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

36
Q

Catch phase for push jerk

A

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

37
Q

difference between power and hang clean

A

hang clean bar starts at thighs

power clean bar starts on floor

38
Q

starting position power and hang clean

A

closed pronated grip

hand slightly wider than shoulder width outside of knees

39
Q

body position for starting power and hang clean

A 
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
40
Q

upward movement phase of hang and power clean

A

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

41
Q

upward movement phase hang and power clean

A

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

42
Q

upward movement phase of hang and power clean

A

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

43
Q

upward movement phase of power and hang clean Catch

A

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

44
Q

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

A

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

45
Q

downward movement phase hang and power clean

A

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

46
Q

snatch

A

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

47
Q

starting position snatch

A

closed pronated grip

squat down with hips lower than the shoulders

48
Q

hand grip width for snatch starting position

A

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

49
Q

body position for starting phase of the snatch

A 
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
50
Q

upward movement phase of snatch: first pull

A

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

51
Q

upward movement phase snatch transition scoop

A

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

52
Q

upward movement phase snatch second pull

A

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

53
Q

maximum muscular strength test

A

low speed strength
1 RM bench press
1 RM back squat

54
Q

maximum muscular power test

A 
high speed strength
1 RM power clean
standing long jump
vertical jump
margaria kalamen test
55
Q

anaerobic capacity test

A

300 yard shuttle

56
Q

local muscular endurance test

A

partial curl-up

push-up

CSCS (27 decks)

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