chapter 14 Flashcards Preview

CSCS > chapter 14 > Flashcards

Flashcards in chapter 14 Deck (56)
Loading flashcards...
1

pronated grip

palms down and knuckles up also called overhand

2

supinated grip

palms up and knuckles down also known as the underhand grip

3

neutral grip

a variation of either grip which the knuckles point laterally

4

alternated grip

one hand is pronated and one is supinated

5

hook grip

similare to the pronated grip except that the thumb is positioned under the index and middle fingers, used for performing exercises that require a stronger grip (power exercises)

6

closed grip

the thumb is wrapped around the bar (hood, alternated, neutral, pronated, and supinated)

7

open or false grip

when the thumb does not wrap around the bar

8

supine means laying?

face up

9

5 point body contact position

1. head i
2. shoulders and upper back
3. butt
4. right foot
5. left foot

10

5 point body contact position promotes

maximal stability and spinal support

11

sticking point

the most strenuous movement of a repetition soon after the transition from the eccentric phase to the concentric phase. where you should exhale

12

valsalva maneuver

attemping to blow air out while consiously not letting yourself

13

advatage of valsalva maneuver

it increases the rigidity of the entire torso to aid in supporting the vertebral column which reduces the associated compressive forces on the disks during lifting.

14

should you spot power exercises

no

15

liftoff

moving the bar from the upright supports to a postiion in which the athlete can begin the exercise

16

first phase in a bent knee sit up and abdominal crunch

flex the neck to move the chin toward the chest

17

starting position of the abdominal crunch

supine position on floor, calves and ankles on a bench with a 90 degree angle, arms folded across chest

18

grip for bent-over row

closed, pronated grip, wider than shoulder-width

19

where should eyes be focused in a bent over row

a short distance ahead of the feet

20

major muscles worked in a bent over row

lats, teres major, middle trap, rhomboids, delts

21

grip on bench press

closed, pronated grip slightly wider than shoulder-width apart

22

spotter grip for bench press

closed alternated grip inside the athletes hands

23

major muscles used in bench press

pec, delt, triceps

24

spotter hand position for incline bench press

athletes forearms near the wrists follow with motion not touching athlete

25

dumbell fly grip

closed neutram

26

spotter dumbell fly

one knee on the floor with and other foot on ground (proposal) athletes forearms

27

how many spotters for back spot?

2

28

grip for front squat

closed pronated slightly wider than shoulder width on anterior deltoids and clavicles or crossed arm position (just on anterior delts)

29

spotter position for lunge

behind athlete

30

seated barbell shoulder press spotter grip, lying tricep extension

closed alternated grip inside the athletes hands