Exercise Technique Chapter

Question 110

Muscle that assists indirectly in a movement. Example: scaps shoulder movement.

Answer 110

Synergist

Question 111

what does the axial skeleton consist of:

Answer 111

skull, vertebral column, ribs and sternum

Question 112

what does the appendicular skeleton consist of?

Answer 112

shoulder, arm, wrist, legs pelvic girdle. (everything else basically)

Question 113

uniaxial joint example

Answer 113

elbow

Question 114

biaxial joint example

Answer 114

ankle and wrist

Question 115

fibrous joint? what is its role and an example of it

Answer 115

allow no movement; sutures of the skull

Question 116

cartilaginous joints? purpose and role?

Answer 116

allow limited movement; intervertebral disks

Question 117

multiaxial joint example

Answer 117

shoulders, hips

Question 118

synovial joints? role and example?

Answer 118

considerable movement, elbow and knee

Question 119

first class lever. muscle force and resistive force act on __________ sides.

Answer 119

opposite

Question 120

flat barbell bench coaching technique 3 common errors

Answer 120

1. feet on top (5 point body contact) 2. bring bar below nipples on negative 3. spotter using anything other than alternating grip

Question 121

incline bench barbell coaching tips common error

Answer 121

taking low back and butt off of seat and pushing up with legs ( 5 point contact)

Question 122

flat bench dumbbell bench technique errors

Answer 122

1. feet on top of bench (5 point contact) 2. spotter spotting at forearms- (spotter needs to have hands by forearms)

Question 123

incline db bench press error

Answer 123

1. spotter spots at elbows instead of close to forearms

Question 124

flat barbell smith bench press errorss

Answer 124

1. body adjusted so that the bar falls too high- close to neck level 2. lifter locks out elbows on positives

Question 125

machine vertical chest press errors

Answer 125

1. seat being too low, hands should be aligned with chest at nipple level 2. lifters head comes off seat, (5 point body contact)

Question 126

single joint chest shoulder transverse adductors prime movers

Answer 126

pectoralis major; anterior deltiod

Question 127

single joint chest shoulder girdle abductors prime movers

Answer 127

serratus anterior; pectoralis minor

Question 128

Pec Deck errors

Answer 128

1. Seat is too low. shoulders and elbows should be perpendicular to chest in respect to nipples

Question 129

Flat dumbbell fly errors

Answer 129

1. lifter has too much elbow flexion on negatives 2. Spotter needs hands on forearms instead of on elbows

Question 130

multi joint chest shoulder transverse adductors prime movers are:

Answer 130

pectoralis major; anterior deltoid

Question 131

multi joint chest shoulder girdle abductors:

Answer 131

serratus anterior; pec minor

Question 132

multi joint back exercise prime movers: scapular adductors

Answer 132

middle trapezius; rhomboids

Question 133

shoulder extensors for prime movers for multijoint back exercises:

Answer 133

lats; teres major; posterior deltoid

Question 134

shoulder adductors:

Answer 134

Lats; teres major

Question 135

Elbow flexors are:

Answer 135

biceps brachii; brachialis; brachioradialis

Question 136

Lat pulldown errors

Answer 136

1. lifter using bar attached with "s" hook ( should use caribiner hook or D hook) 2. bar is lowered behind the head.

Question 137

bent over barbell row error

Answer 137

1. lifters back is rounded during exercise

Question 138

shoulder press shoulder abductors:

Answer 138

anterior deltoid; medial deltoid

Question 139

shoulder girdle abductors:

Answer 139

upper trapezius; serratus anterior

Question 140

Machine shoulder press error:

Answer 140

Seat is situated too low.

Question 141

seated barbell shoulder press error

Answer 141

1. lifter lowers bar behind head. (should lightly touch clavicles)

Question 142

Front shoulder db raise error

Answer 142

1. the lifter raises dumbbell too high (should be parallel and no higher than the floor 2. lifter raises both DB at same time...other should be at side (stationary)

Question 143

side dumbbell raise errors

Answer 143

1. the lifter raises DB too high 2. lifter externally rotates wrists and elbows at the end range of the positive.

Question 144

Barbell biceps curl errors

Answer 144

1. lifter flexes the shoulders during the upper movement ( no shoulder movement) 2. lifter flexes the elbows too far (elbows should not move forward towards end range)

Question 145

low pulley biceps curl (machine) error

Answer 145

1. lifter rounds back during exercise ( back extended backwards and shoulders up)

Question 146

machine biceps curl error

Answer 146

1.lifter sets seat too high (thighs should be parallel to floor)

Question 147

lying barbel triceps extensions error

Answer 147

1. elbows flare outwards during the negative (elbows should point towards feet)

Question 148

seated overhead barbell triceps extension error

Answer 148

1. lifter sets arms away from head (arms should be situated next to the ears)

Question 149

machine triceps pushdown errors

Answer 149

1. lifter flexes torso forwards slightly during positive 2. lifter moves upper arms upward and brings elbows away from side of body

Question 150

wrist flexors:

Answer 150

flexor carpi ulnaris flexor carpi radialis palmaris longus

Question 151

wrist extensors:

Answer 151

extensor carpi ulnaris extensor carpi radialis extensor carpi longus

Question 153

bent knee situp errors

Answer 153

1. lifters knees are fully extended 2. lifter curls torso up until it is perpendicular with ground (upper back should come off ground only until elbow point to thighs)

Question 154

bench assisted ab crunch error

Answer 154

1.lifter raises butt on negative (butt stays on floor whole time)

Question 155

prime movers for hip extensors

Answer 155

hamstrings; glutes

Question 156

knee extensors prime movers for quadriceps group

Answer 156

quads

Question 157

ankle plantar flexors prime movers

Answer 157

soleus ; gastrocnemius

Question 158

three parts of the snatch

Answer 158

1. first pull 2. scoop phase 3. second pull (power phase) 4. catch

Question 159

snatch errors

Answer 159

1. bar is too far away from the lifter throughout the range 2. lifter jumps outwards instead of upward on triple extension

Question 160

power clean order

Answer 160

1. first pull 2. scoop phase 3. second pull (power phase) 4. catch

Question 161

power clean errors

Answer 161

1. lifter preforms a reverse curl to bring the bar up. 2. lifter drops weight forcefully back down.

Question 162

hang clean error

Answer 162

lifter begins pull in too-erect position. needs to be slightly bent over.

Question 163

Push press/ push jerk error

Answer 163

1. jumping too high

Question 164

front squat errors

Answer 164

1. lifter hold bar with elbows pointed towards ground. 2. the lifter takes the heels off the floor on the negative

Question 165

back squat error

Answer 165

1. lifter lets trunk fall forward

Question 166

Hack Squat errors

Answer 166

1. lifter goes lower than parallel on negative 2. lifter raises hips and butt off pad on positves

Question 167

Leg press (hip sled) error

Answer 167

1. lifter bows their knees inward during the range

Question 168

Step up errors

Answer 168

1. lifter pushes off with the trailing leg during lift. 2. lifter only steps foot partially onto box 3. lifter incorrectly steps off of box with same leg (should use same trailing leg)

Question 169

barbell forward lunges error

Answer 169

1. lifter takes too short of a step, letting knee extend over foot

Question 170

Good morning errors

Answer 170

1. lifters knees are fully extended and locked out. 2. lifters back is rounded and neck flexes over trunk

Question 171

torso flexor:

Answer 171

rectus abdominus