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45 Cards in this Set

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What is the recommended grip for spotting a barbell & why?
Closed (thumb crosses knuckle) alternated (one hand prone, one supine). Bar is least likely to slip out of a closed grip. If it slips out of one hand, it will still be held by the other.
A client is performing a bench press. You make sure the client is in 5 point body position. Which 5 body parts must contact the bench & floor or foot platform?
*Back of head
*Upper back & shoulders
*Lower back & buttocks
*Left foot, *Right foot
The best general breathing recommendation is to _____ thru the sticking point during the concentric phase & ____ during the eccentric phase.
The best general breathing recommendation is to _exhale_ thru the sticking point during the concentric phase & _inhale_ during the eccentric phase.
True or False: It's important to spot beginners during power exercises.
False. Power exercises are not typically spotted. Teach the client how to safely release the weight & get out of the way.
The Valsalva maneuver:
A. Must never be used.
B. Can be used under certain circumstances with advanced clients.
B.
Under what circumstances is a weight belt recommended?
*Ground-based structural exercises that load the trunk & place stress on the lower back AND involve lifting maximal or near-maximal loads.
Think of a guy moving a piano.
What are the 4 free weight exercise conditions that require a spotter? Give examples of exercises for each condition.
1. The weights or bar pass overhead (e.g. standing shoulder press)
2. The weights or bar pass over the face (e.g. bench press, lying triceps extension)
3. The bar is positioned on the upper back or shoulders (e.g. back squat).
4. The bar is positioned on the front of the shoulders or clavicles (e.g. front squat.)
When spotting an overhead or over-the-face dumbbell exercise:
A. it is better to spot at the wrists
B. it is better to spot at the upper arms or elbows.
C. it is acceptable to spot either at the wrists or upper arms or elbows.
A. it is better to spot at the wrists, (so you can maintain control of the dumbell if the client can't).
The machine seated calf raise trains:
A. the gastrocnemius more than the soleus.
B. the soleus more than the gastrocnemius.
C. the gastroncnemius & the soleus about evenly.
B. the soleus more than the gastrocnemius.
The machine standing calf raise trains:
A. the gastrocnemius more than the soleus.
B. the soleus more than the gastrocnemius.
C. the gastroncnemius & the soleus about evenly.
A. the gastrocnemius more than the soleus.
What are the primary muscles trained by a lateral raise?
Deltoids & Trapezius.
What are the 4 phases of a power clean in the correct order?
First pull, Scoop (Transition), Second pull, Catch
What are some exercises that train a client's gluteus maximus, hamstrings & quadriceps, all in the same exercise?
*Leg Press
*Squat, front squat, back squat
*Lunge (these muscles trained in the trailing leg).
*Power clean (trains additional muscles too).
What are the primary muscles trained in a vertical chest press?
Pectoralis major, anterior deltoid, triceps
A dumbbell fly trains which muscles?
Pectoralis major, anterior deltoid
Compared to other barbell exercises, the hand placement for the power snatch is:
A. wider
B. narrower
C. about the same
A. wider
Think of an Olympic power lifter.
What are the 2 major differences that a power clean has compared to a power snatch?
1. Narrow grip (shoulder width as compared to the much wider grip of a power snatch.)
2. Final position of bar is at shoulders, not overhead.
When lowering the bar in a power clean when the load is less than maximal or near-maximal
A. It's best to drop the bar in a controlled manner.
B. It's best's to slowly lower the bar in 2 separate movements: thighs, then down to floor.
C. It's best's to slowly lower the bar in 2 separate movements: chest, then down to floor.
D. A & B are equally acceptable.
B. It's best's to slowly lower the bar in 2 separate movements: thighs, then down to floor.
How does the hang clean differ from the power clean?
The bar starts at the thighs, just above the knees, not on the floor.
The name of the exercise is a big clue.
In which of these exercises does the bar go overhead? (There may be more than one correct answer.)
A. Power Snatch
B. Power Clean
C. Hang Clean
D. Push Jerk
A. Power Snatch & D. Push Jerk
For power exercises, what kind of sleeves should be on the bar?
Revolving
What 2 things should be used to secure free weight plates on the bar?
Collars & Locks
When a client descends in a squat, what are the indicators they need to come back up?
Any one of these 3 events:
*Thighs are parallel to the floor.
*Trunk begins to round or flex forward.
*Heels rise off the floor.
3 indicators
When a client does a lunge, it's a common error for the lead knee to extend past the lead foot. What causes this error?
Taking too short of a step.
A client does a lot of crunches.
1. What is the primary muscle they are training?
2. What is the opposing muscle of that primary muscle?
3. What exercises train that opposing muscle?
1. Rectus abdominis
2. Erector Spinae
3. Back Extension, Stiff Leg Deadlift
1. What is the grip on the deadlift?
2. What is the grip on the power clean?
1. Alternated
2. Pronated
(Otherwise, the beginning stance is the same on the 2 exercises.)
In a stiff-leg deadlift, the legs are:
A. straight for the entire movement.
B. slightly flexed for the entire movement.
C. slightly flexed at the beginning, but then straighten out.
B. slightly flexed for the entire movement.
"Stiff-Leg" means the leg stays still.
The stiff-leg deadlift is not the same as the straight-leg deadlift.
On a leg press machine:
1. How should the feet be placed to put more stress on the hip extensors?
2. How should the feet be placed to put more stress on the quadriceps.
1. A squat-like wider stance with toes angled slightly out puts more stress on the hip extensors,
2. while a closer parallel foot position (typically middle & lower on the platform) stresses the quads more.
What is the deepest maximum bend a client should do on the leg press machine?
Until the thighs or parallel with the platform.
This is essentially a reverse squat.
What should the leg position be at the end of the eccentric portion of the leg press exercise?
Straight but not locked out.
1. What is the grip on the deadlift?
2. What is the grip on the power clean?
1. Alternated
2. Pronated
(Otherwise, the beginning stance is the same on the 2 exercises.)
In a stiff-leg deadlift, the legs are:
A. straight for the entire movement.
B. slightly flexed for the entire movement.
C. slightly flexed at the beginning, but then straighten out.
B. slightly flexed for the entire movement.
"Stiff-Leg" means the leg stays still.
The stiff-leg deadlift is not the same as the straight-leg deadlift.
On a leg press machine:
1. How should the feet be placed to put more stress on the hip extensors?
2. How should the feet be placed to put more stress on the quadriceps.
1. A squat-like wider stance with toes angled slightly out puts more stress on the hip extensors,
2. while a closer parallel foot position (typically middle & lower on the platform) stresses the quads more.
What is the deepest maximum bend a client should do on the leg press machine?
Until the thighs or parallel with the platform.
This is essentially a reverse squat.
What should the leg position be at the end of the eccentric portion of the leg press exercise?
Straight but not locked out.
During the end of eccentric phase of the seated calf machine exercise the foot should be:
A. parallel to the floor
B. in full dorsiflexion
B.
1. Which muscles are shoulder transverse adductors?
2. What exercises work both these muscles?
3. Do the exercises that work these muscles have more of a pushing emphasis or a pulling emphasis?
1. Pectoralis Major & Anterior Deltoid
2. Bench Press (Flat & Incline), Machine Chest Press, Pec Deck, Flat & Incline Dumbbell Fly
3. Pushing
What muscles are the antagonists to pectoralis major?
Rhomboids & Middle Traps
What is the joint action of the rhomboids & middle traps?
Scapular Adduction = Scapular Retraction
Row row row your boat...
What are some exercises that work the rhomboids & middle traps?
Lat pull, rows
In a lat pulldown, what are some prime movers other than the latissimus dorsi? (8 muscles)
Teres major, middle traps, rhomboids, posterior detoids, biceps brachii, brachialis, brachioradialis
Are spotters recommended for free weight shoulder press (bar or dumbbells)?
Yes. The bar travels overhead, which is one of the 4 conditions requiring a spotter.
The grip for the upright row is: A. narrow, B. wide, C. shoulder width apart
A. narrow
You want your client to do shoulder raises to work each part of the deltoids. Which shoulder raises work which portion of the deltoids?
Front shoulder raise - Anterior, Side shoulder raise - medial, Bent over shoulder raise - posterior
What is the concentric action in the bent over shoulder raise?
Shoulder transverse abduction