PPT 2 - Exercise Technique for Free Weight and Exercise Training (Ch15)

Question 1

Open or False Grip

Answer 1

when the thumb does not wrap around the bar.

Question 2

Clean Grip

Answer 2

a closed, pronated grip that is slightly wider than shoulder-width apart, outside of the knees.

Question 3

Snatch Grip

Answer 3

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

Question 4

How should feet be positioned during exercise?

Answer 4

slightly wider than hip width

Question 5

What should heels and balls of feet look like during exercise?

Answer 5

in contact with floor

Question 6

Quick movements are appropriate for which type of exercise?

Answer 6

power

Question 7

Sticking Point

Answer 7

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

Question 8

(Inhale/exhale) through the sticking point of the concentric phase. (Inhale/exhale) during the eccentric phase of the repetition.

Answer 8

Exhale, inhale

Question 9

Valsalva maneuver

Answer 9

involves expiring against a closed glottis, which, when combined with contracting the abdomen & rib cage muscles, creates rigid compartments of fluid in the lower torso & air in the upper torso (the “Fluid Ball”).

Question 10

What does the valsalva maneuver help with?

Answer 10

Will assist in maintaining proper vertebral alignment & support.

Helps to establish the “flat-back” & erect upper torso position in many exercises.

Question 11

Which exercises can the valsalva maneuver be used (1RM tests)?

Answer 11

Front squat
Back squat
Deadlift
Hip sled
Leg press
Shoulder press
Power clean
Snatch

Question 12

What does weight belts help with?

Answer 12

May help maintain intra-abdominal pressure during lifting.

Question 13

Weight belt appropriateness depends on…

Answer 13

type of exercise performed,

&

relative load lifted.

Question 14

Why should you keep the bar close to the body and back flat upon lifting a bar off the floor?

Answer 14

Keeping the bar close to the body & the back flat during the upward pull helps avoid excessive strain on the lower back.

Question 15

Explain how to lift a bar

Answer 15

position the bar close to the shins & over the balls of the feet & grasp the bar with a closed grip that is shoulder-width (or slightly wider) apart.

Place the feet between hip- and shoulder-width apart.

Question 16

Explain how to lift dumbbells

Answer 16

stand directly between them & grasp the handles with a closed grip & a neutral arm or hand position.

Position the arms outside the knees with the elbows extended.

Question 17

Correct preparatory body positions before lifting a weight off the floor

Answer 17

1 The back is neutral or slightly arched.
2 The scapulae are depressed & retracted.
3 The chest is held up & out.
4 The head is in line with the vertebral column or slightly hyperextended.
5 The feet are flat on the floor.
6 The shoulders are over or slightly in front of the bar.
7 The eyes are focused straight ahead or slightly upward.

Question 18

Power Rack exercises

Answer 18

Ideally, to promote the safety of the lifter, the spotters, & others nearby, these exercises should be performed inside a power rack with the crossbars in place at an appropriate height.

Question 19

Out-of-Rack Exercises

Answer 19

with heavy weights can result in serious injury.

should be executed only by well-trained & skilled athletes & spotted by experienced professionals.

Question 20

Physical build of spotter compared to athlete (2 things)

Answer 20

as strong and as tall

Question 21

Over the face exercises, spotters grip should look like?

Answer 21

narrower than athlete’s grip.

Question 22

The number of spotters depends on which 3 things.

Answer 22

Load being lifted.

The experience & ability of the athlete & spotters.

The physical strength of the spotters.

Question 23

Before beginning a set the athlete should inform the spotter:

Answer 23

how the bar will be handled initially,

how many reps will be performed, &

when the athlete is ready to move the bar into position.

Question 24

What is a Liftoff?

Answer 24

refers to moving the bar from the upright supports to a position in which the athlete can begin the exercise.

Question 25

Who does the liftoff: spotter or athlete?

Answer 25

Athlete or spotter

Question 26

Which exercises use liftoff normally?

Answer 26

normally used in bench press, shoulder press, & squatting exercises (supports are too low & nonadjustable).