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24 Cards in this Set
- Front
- Back
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Pronated Hand Grip (AKA. Overhand Grip)
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Palms Down
Knuckles Up |
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Supinated Hand Grip (AKA. Underhand Grip)
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Palms Up
Knuckles Down |
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Neutral Hand Grip
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Palms In
Knuckles Point Laterally Like Handshake |
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Alternated Hand Grip
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One hand is Pronated
Other hand is Supinated |
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Hook Grip
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Similar to Pronated grip
Except Thumb is positioned Under the Index and Middle fingers Primarily used for olympic lifts (i.e. the snatch) |
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Closed Grip
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Thumb wrapped the bar
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Open Grip (AKA. False Grip)
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Thumb is Not wrapped around the bar
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Grip Width
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Placing hands at the Correct distance from each other
Typically shoulder width apart |
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Supine (Seated)
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Lying face up
5 - Points of Contact |
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5 - Points of Contact
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1. Head
2. Shoulders 3. Butt 4. Right Foot 5. Left Foot |
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Foot Position w/ Standing Exercises
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Slightly wider than Hip Width apart
Heels and Balls of feet flat |
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Proper Position While of Machines
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Adjust seat and pad
Position the Body Joint Involved in exercise Align with the Machines Axis of Rotation |
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Range of Motion of Resistance Exercise
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Exercise ROM should mimic the Full ROM of the involved joint or joints
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Speed of Resistance Exercises
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Slower means greater ROM
Power/Oly lifts should be as Fast As Possible |
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Sticking Point
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Most strenuous movement of a repetition
Typically soon after the transition from Eccentric to Concentric phases |
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Breathing Cue During Resistance Training
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Exhale through Sticking Point
Inhale during less stressful phase |
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Structural Exercises
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Exercises that Load the Vertebral Column and places stresses on it
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Valsalva Maneuver
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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 |
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Weight Belt Use
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Only uses for exercises that place stress on the lower back
At near Maximal or Maximal loads Note: Not needed for opposites of above |
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Lifting Bar Off the Ground
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Bar Close
Back Flat |
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Spotter
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Someone who assists in the execution of an exercise
Helps Protect the athletes Grasp Bar with Alternated Grip Grasp Dumbbell at Wrist |
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Forced Repetition (AKA. Partner-Assisted Reps)
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Spotter assisted reps
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Exercises that Require Spotters
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Free-Weight Exercises
With Bar moving above the head, on the back, racked on the shoulder, or over the face |
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Liftoff
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Moving the Bar from the supports to the starting position of the exercise
i.e. bench press, shoulder press, squat |
