Chapter 15 Flashcards
(25 cards)
Why is proper exercise technique important?
To maximize performance benefits and reduce risk of injury.
What is a neutral spine?
A spine position that maintains natural curves of the cervical, thoracic, and lumbar regions.
What is the Valsalva maneuver?
A technique where air is held during a lift to increase intra-abdominal pressure for core stability.
When should the Valsalva maneuver be used?
During maximal or near-maximal lifts by trained athletes.
What is the five-point body contact position?
Head, shoulders/upper back, buttocks, right foot, and left foot in contact with bench/floor.
Why is grip width important?
It influences range of motion, muscle recruitment, and joint safety.
What are the common types of grips?
Pronated, supinated, neutral, alternated, and hook grip.
What is a sticking point?
The most difficult portion of a lift, typically just above the lowest point.
What are common errors in the squat?
Allowing knees to cave inward, heels lifting, and rounding the back.
How should the bar be positioned in a back squat?
Across the shoulders on the upper traps or rear delts, depending on high or low bar position.
What cues help in the deadlift?
Keep the bar close, drive through the heels, and maintain a flat back.
What are safety considerations for the bench press?
Use a spotter, maintain five-point contact, and lower the bar with control.
What is the correct starting position for the overhead press?
Bar at shoulder level, feet shoulder-width apart, spine neutral.
When should spotters be used?
For free-weight exercises over the head, on the back, or moving over the face.
What is the role of a spotter?
To assist with the lift if necessary and ensure safety.
What is the proper lifting posture for a bent-over row?
Flat back, knees slightly bent, and neutral spine.
What is the main advantage of machine training?
Provides controlled movement patterns and reduces stabilization demands.
What is the benefit of free weight training?
Engages stabilizer muscles and more closely mimics real-world or sport movements.
Why is tempo important in resistance training?
It controls the speed of the lift and affects muscular tension.
What are typical errors in biceps curls?
Using momentum or swinging the weight.
Why is full ROM important in lifts?
Ensures balanced muscle development and joint mobility.
How should foot placement be adjusted for squats?
Feet shoulder-width apart, toes slightly outward.
What adjustments can be made for novice lifters?
Use lighter weights, reduce range of motion, and emphasize control.
What is bar path and why is it important?
The trajectory of the barbell — a straight path is typically more efficient and safe.
