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Flashcards in chapter 14 Deck (56)
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1

pronated grip

palms down and knuckles up also called overhand

2

supinated grip

palms up and knuckles down also known as the underhand grip

3

neutral grip

a variation of either grip which the knuckles point laterally

4

alternated grip

one hand is pronated and one is supinated

5

hook grip

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)

6

closed grip

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

7

open or false grip

when the thumb does not wrap around the bar

8

supine means laying?

face up

9

5 point body contact position

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

10

5 point body contact position promotes

maximal stability and spinal support

11

sticking point

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

12

valsalva maneuver

attemping to blow air out while consiously not letting yourself

13

advatage of valsalva maneuver

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.

14

should you spot power exercises

no

15

liftoff

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

16

first phase in a bent knee sit up and abdominal crunch

flex the neck to move the chin toward the chest

17

starting position of the abdominal crunch

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

18

grip for bent-over row

closed, pronated grip, wider than shoulder-width

19

where should eyes be focused in a bent over row

a short distance ahead of the feet

20

major muscles worked in a bent over row

lats, teres major, middle trap, rhomboids, delts

21

grip on bench press

closed, pronated grip slightly wider than shoulder-width apart

22

spotter grip for bench press

closed alternated grip inside the athletes hands

23

major muscles used in bench press

pec, delt, triceps

24

spotter hand position for incline bench press

athletes forearms near the wrists follow with motion not touching athlete

25

dumbell fly grip

closed neutram

26

spotter dumbell fly

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

27

how many spotters for back spot?

2

28

grip for front squat

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

29

spotter position for lunge

behind athlete

30

seated barbell shoulder press spotter grip, lying tricep extension

closed alternated grip inside the athletes hands

31

the push jerk is more ? than the push press

forceful, powerful

32

starting position for push jerk and press

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

33

preparation phase of push jerk or press

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

34

upward movement phase of push jerk or pree

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

35

Catch phase for push press

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

Catch phase for push jerk

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

difference between power and hang clean

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

38

starting position power and hang clean

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

39

body position for starting power and hang clean

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

upward movement phase of hang and power clean

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

upward movement phase hang and power clean

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

upward movement phase of hang and power clean

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

upward movement phase of power and hang clean Catch

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

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

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

45

downward movement phase hang and power clean

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

snatch

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

47

starting position snatch

closed pronated grip
squat down with hips lower than the shoulders

48

hand grip width for snatch starting position

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

body position for starting phase of the snatch

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

upward movement phase of snatch: first pull

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

51

upward movement phase snatch transition scoop

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

upward movement phase snatch second pull

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

53

maximum muscular strength test

low speed strength
1 RM bench press
1 RM back squat

54

maximum muscular power test

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

55

anaerobic capacity test

300 yard shuttle

56

local muscular endurance test

partial curl-up
push-up