Exercise technique for free weight and machine training

Question 1

Pronated grip

Answer 1

Overhand grip

Question 2

Supinated grip

Answer 2

Underhand grip

Question 3

Neutral grip

Answer 3

Knuckles point laterally, like a handshake

Question 4

Alternated grip

Answer 4

Pronated grip + supinated grip

Question 5

Hook grip

Answer 5

Similar to pronated grip
the thumb is positioned UNDER the index & middle fingers

Question 6

Closed grip

Answer 6

The thumb is wrapped around the bar

Question 7

Open or false grip

Answer 7

When the thumb does not wrap around the bar

Question 8

Clean grip

Answer 8

A closed, pronated grip
Slightly wider than shoulder-width apart , outside of the knees

Question 9

Snatch grip

Answer 9

A wide, closed, pronated grip that is measured using either the fist-to-opposite shoulder or elbow-to-elbow method

Question 10

Bent-over row and bench press and power snatch grip

Answer 10

Closed, pronated grip

Question 11

Bicep curls grip

Answer 11

Closed, supinated

Question 12

Hammer curl or flat DB fly grip

Answer 12

Closed, neutral grip

Question 13

Deadlift or stiff-leg deadlift grip

Answer 13

Closed, pronated or alternated

Question 14

Front squat: crossed-arm position grip

Answer 14

Open grip

Question 15

What are the 3 grip widths?

Answer 15

Common
Narrow
Wide

Question 16

What is the commonly used grip for most exercises?

Answer 16

Approximately shoulder-width apart

Question 17

Grip position on low back back squat

Answer 17

Grip is wider than shoulder-width

Question 18

Grip position for high bar back squat

Answer 18

Grip is SLIGHTLY wider than shoulder-width

Question 19

2 methods of measuring snatch grip

Answer 19

Elbow-to-elbow method
Fist-to-opposite-shoulder method

Question 20

The five-point body contact position provides stability for 2 types of exercises:

Answer 20

Seated or supine

Question 21

When performing standing exercises: (2) feet and heels

Answer 21

Feet are positioned slightly wider than hip width
Heels and balls of feet in contact with the floor

Question 22

What is the five-point body contact position?

Answer 22

1. Head is placed firmly on the bench or back pad
2. Shoulder and upper back are placed firmly & evenly on the bench or back pad
3. Buttocks are placed evenly on the bench or seat
4. Right foot is flat on the floor
5. Left foot is flat on the floor

Question 23

Which type of movements are appropriate for power exercises?

Answer 23

Quick movements

Question 24

Most strenuous movement of a repetition, & it occurs soon after the transition from the eccentric phase to the concentric phase

Answer 24

Sticking point

Question 25

____ through the sticking point of the concentric phase ___ during the less stressful eccentric phase of the repetition *breathing

Answer 25

Exhale Inhale

Question 26

Involves expiring against a closed glottis, which, when combined with contracting the abdomen & rib cage muscles, creates a rigid compartments of fluid in the lower torso & air in the upper torso

Answer 26

Valsalva maneuver

Question 27

Nickname for the valsalva maneuver at the upper torso

Answer 27

The Fluid ball

Question 28

Who should use valsalva maneuver?

Answer 28

Experienced & well-resistance-trained athletes performing structural exercises

Question 29

Valsalva maneuver assists in what 2 things?

Answer 29

Maintaining proper vertebral alignment and support Establish the "flat-back" & erect upper torso position in many exercises

Question 30

Detrimental side effects of the valsalva maneuver? (4)

Answer 30

Dizziness Disorientation Excessively high blood pressure (3x resting levels) Blackouts

Question 31

Tool used to help maintain intra-abdominal pressure during lifting

Answer 31

Weight belts

Question 32

Appropriateness of the weight belt depends on 2 things

Answer 32

Type of exercise performed Relative load lifted

Question 33

When is a weight belt recommended?

Answer 33

When performing exercises that place stress on the lower back During sets that involve near-maximal or maximal loads

Question 34

Correct preparatory body position before lifting a weight off the floor - Back

Answer 34

The back is neutral or slightly arched

Question 35

Correct preparatory body position before lifting a weight off the floor - Back

Answer 35

The back is neutral or slightly arched

Question 36

Correct preparatory body position before lifting a weight off the floor - Scapulae

Answer 36

The scapulae are depressed & retracted

Question 37

Correct preparatory body position before lifting a weight off the floor - Chest

Answer 37

The chest is held up and out

Question 38

Correct preparatory body position before lifting a weight off the floor - Head

Answer 38

The head is in line with the vertebral column or slightly hyperextended

Question 39

Correct preparatory body position before lifting a weight off the floor - Feet

Answer 39

The feet are flat on the floor

Question 40

Correct preparatory body position before lifting a weight off the floor - Shoulders

Answer 40

The shoulders are over or slightly in front of the bar

Question 41

Correct preparatory body position before lifting a weight off the floor - Eyes

Answer 41

The eyes are focused straight ahead or slightly upward

Question 42

What are the responsibilities of the spotter?

Answer 42

- Safety of the athlete being spotted - Motivate the athlete - Assist in the completion of forced repetitions (partner-assisted reps)

Question 43

Types of exercises that require spotting (3)

Answer 43

Overhead exercises Exercises with the bar on the back or front shoulders Over-the-face exercises

Question 44

TRUE OF FALSE: we spot power exercises

Answer 44

FALSE

Question 45

What type of exercises require 1 spotter or more usually?

Answer 45

Overhead exercises Over-the-face exercises

Question 46

Spotting OH exo & those with bar on the back/front shoulders, what is important? (2)

Answer 46

Spotter(s) should be at least as strong as the athlete Spotter(s) should be at least as tall as the athlete

Question 47

Spotting over-the-face exercises, key points (2)

Answer 47

Spotter has an alternated grip Spotter's grip is narrower than the athlete's grip

Question 48

Exceptions due to the bar's curved trajectory in the: 2

Answer 48

Lying triceps extension and barbell pullover

Question 49

Grip pattern when spotting lyings triceps extension or barbell pullover

Answer 49

Alternated grip for pick up and return to floor Supinated grip to spot the bar

Question 50

What should the athlete do in power exercises if the bar is missed in front?

Answer 50

Should push the bar away and drop it

Question 51

What should an athlete doing a power exercises do if they lose the bar behind the head?

Answer 51

Should release it and jump forward

Question 52

Number of spotters depends on what? (3)

Answer 52

- Load being lifted - The experience & ability of the athlete and spotters - The physical strength of the spotters

Question 53

Before beginning a set the athlete should inform the spotter of 3 things:

Answer 53

- How the bar will be handled initially - How many reps will be performed - When the athlete is ready to move the bar into position