Cscs Test Prep Chapter 14

Front 1

Pronated Hand Grip (AKA. Overhand Grip)

Back 1

Palms Down

Knuckles Up

Front 2

Supinated Hand Grip (AKA. Underhand Grip)

Back 2

Palms Up

Knuckles Down

Front 3

Neutral Hand Grip

Back 3

Palms In

Knuckles Point Laterally

Like Handshake

Front 4

Alternated Hand Grip

Back 4

One hand is Pronated

Other hand is Supinated

Front 5

Hook Grip

Back 5

Similar to Pronated grip

Except Thumb is positioned Under the Index and Middle fingers

Primarily used for olympic lifts (i.e. the snatch)

Front 6

Closed Grip

Back 6

Thumb wrapped the bar

Front 7

Open Grip (AKA. False Grip)

Back 7

Thumb is Not wrapped around the bar

Front 8

Grip Width

Back 8

Placing hands at the Correct distance from each other

Typically shoulder width apart

Front 9

Supine (Seated)

Back 9

Lying face up

5 - Points of Contact

Front 10

5 - Points of Contact

Back 10

1. Head

2. Shoulders

3. Butt

4. Right Foot

5. Left Foot

Front 11

Foot Position w/ Standing Exercises

Back 11

Slightly wider than Hip Width apart

Heels and Balls of feet flat

Front 12

Proper Position While of Machines

Back 12

Adjust seat and pad

Position the Body Joint Involved in exercise

Align with the Machines Axis of Rotation

Front 13

Range of Motion of Resistance Exercise

Back 13

Exercise ROM should mimic the Full ROM of the involved joint or joints

Front 14

Speed of Resistance Exercises

Back 14

Slower means greater ROM

Power/Oly lifts should be as Fast As Possible

Front 15

Sticking Point

Back 15

Most strenuous movement of a repetition

Typically soon after the transition from Eccentric to Concentric phases

Front 16

Breathing Cue During Resistance Training

Back 16

Exhale through Sticking Point

Inhale during less stressful phase

Front 17

Structural Exercises

Back 17

Exercises that Load the Vertebral Column and places stresses on it

Front 18

Valsalva Maneuver

Back 18

Expiring against closed Glottis

When Combined with Contracting the abdomen and rib cage muscles

Creates rigid compartments of fluids in the lower torso and Air in the Upper torso

Front 19

Weight Belt Use

Back 19

Only uses for exercises that place stress on the lower back

At near Maximal or Maximal loads

Note: Not needed for opposites of above

Front 20

Lifting Bar Off the Ground

Back 20

Bar Close

Back Flat

Front 21

Spotter

Back 21

Someone who assists in the execution of an exercise

Helps Protect the athletes

Grasp Bar with Alternated Grip

Grasp Dumbbell at Wrist

Front 22

Forced Repetition (AKA. Partner-Assisted Reps)

Back 22

Spotter assisted reps

Front 23

Exercises that Require Spotters

Back 23

Free-Weight Exercises

With Bar moving above the head, on the back, racked on the shoulder, or over the face

Front 24

Liftoff

Back 24

Moving the Bar from the supports to the starting position of the exercise

i.e. bench press, shoulder press, squat