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Flashcards in chapter 14 Deck (56)
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31

the push jerk is more ? than the push press

forceful, powerful

32

starting position for push jerk and press

closed, pronated grip
grip slightly wider than shoulder width
feet hip width apart and parrallel
bar is placed on delts and clavicles

33

preparation phase of push jerk or press

Dip
flex hips and knees at a slow speed to move the bar in a straight path downward 10% of athletes height

34

upward movement phase of push jerk or pree

Drive
after reaching lowest position of the dip reverse and forcefully extend the hips and the elbows to move the bar overhead

35

Catch phase for push press

after hips and knee are fully extended and the bar is overhead press it up the rest of the way until the elbows are fully extended

36

Catch phase for push jerk

after hip and knees are fully extended and the bar is overhead quickly re-flex the hips and knees to a quarter-squat position and simultaneously extend the elbows fully to catch the bar overhead

37

difference between power and hang clean

hang clean bar starts at thighs
power clean bar starts on floor

38

starting position power and hang clean

closed pronated grip
hand slightly wider than shoulder width outside of knees

39

body position for starting power and hang clean

back flat or slightly arched
trap relaxed and slightly stretched
chest held up and out
head in line with vertibral column
eyes focused straight ahead or upward

40

upward movement phase of hang and power clean

first pull
lift bar off the floor by extending the hips and knees
keep as close to shins as possible
flat back
keep the torso-to-floor angle constant, do not let the hip rise before the shoulders

41

upward movement phase hang and power clean

scoop
as the bar rises just above the knees thrust the hips forward and slightly re-flew the knees to move the thighs against and the knees under the bar
keep the back flat or slightly arched and the elbows fully extended and pointing out to the sides

42

upward movement phase of hang and power clean

second pull
forcefully jump upward by quickly extending the hips and knees and plantar-flexing the ankles
elbows pointing to the sides
when the lower body joints reach full extension, rapidly shrug the shoulders upward with the elbows still fully extended
as the shoulders reach their highest elevation flex the elbows to begin pulling the body under the bar
feet may loose contact with floor

43

upward movement phase of power and hang clean Catch

pull the body under the bar and rotate the arms around and under the bar
simultaneouslt flex the hips and knees to a quater-squat position

44

catch phase upward movement phase of power and hang clean catch criteria

nearly erect torso
shoulders slightly ahead of the butt
a neutral head position
flat feet

45

downward movement phase hang and power clean

lower elbows to unrack the bar from the delts and clav then down to thights
squat down with the elbows fully extended until bar reaches floor

46

snatch

quickly and forcefully pulling the bar from the floor to over the head with the elbows fully extended in one contnuous motion

47

starting position snatch

closed pronated grip
squat down with hips lower than the shoulders

48

hand grip width for snatch starting position

wider than for other exercises
How to measure: distance from edge of the clenched fist to the opposite shoulder with arm is straight out at the side
elbow-to-elbow distance when arms are straight out at sides

49

body position for starting phase of the snatch

back flat or slightly arched
trap relaxed and slightly stretched
head in line with the vertebral column
heels in contact with the floor
eyes focused straight ahead

50

upward movement phase of snatch: first pull

flat back, do not let the hips rise before the shoulders

51

upward movement phase snatch transition scoop

as the bar rises just above the knees, thrust the hips forward and slightly re-flew the knees and keep knees under the bar
back flat

52

upward movement phase snatch second pull

forcefull jump upward by quickly extending the hips and knees and plantar-flexing the ankles

53

maximum muscular strength test

low speed strength
1 RM bench press
1 RM back squat

54

maximum muscular power test

high speed strength
1 RM power clean
standing long jump
vertical jump
margaria kalamen test

55

anaerobic capacity test

300 yard shuttle

56

local muscular endurance test

partial curl-up
push-up