9/20 Lecture

Question 1

Most free weight and machine exercises involve

Answer 1

• Handgrip on the bar, dumbbell, or handle
• Optimal body or limb positioning
• Movement range and speed
• Method of breathing

Question 2

Three common grips in resistance training

Answer 2

• Pronated grip (palms down, knuckles up; also called overhand grip)
• Supinated grip (palms up, knuckles down; also called underhand grip)
• Neutral grip (knuckles point laterally)

Question 3

Two less common grips in resistance training

Answer 3

• Alternated grip (one is pronated and one is supinated)

- Hook grip (pronated grip with thumb positioned under the index and middle fingers)

Question 4

Grip width

Answer 4

• For all exercises, the hand positioning should lead to a balanced, even bar
• For most exercises, the hands are places shoulder-width apart; also called “common grip width”
• Clean grip: Pronated, closed grip; slightly wider than shoulder-width apart, outside of the knees
• Snatch grip: Pronated, closed grip; wide width
• Both cleans and snatches typically use a hook grip

Question 5

Stable body and limb positioning

Answer 5

Allows the athlete to maintain proper body alignment during an exercise; places an appropriate amount of stress on the muscles and joints

Question 6

5-point body contact position

Answer 6

• Head is placed firmly on the bench or back pad
  
  • Shoulders and upper back are placed firmly and evenly on the bench or back pad
  • Glutes are placed evenly on the bench or seat (low back is pushing in)
  • Right foot is flat on the floor
  • Left foot is flat on the floor

Question 7

When do we use a spotter?

Answer 7

• Any time we are performing free weight exercises that are
  
  • Over the head
  • Performed with the bar on the back
  • Racked anteriorly on the shoulders or clavicles
  • Passing over the face (pullovers)

Question 8

Basics of spotting

Answer 8

• Overhead exercises and those involving the bar on the back or front shoulders should be performed inside a power rack with the crossbars in place at an appropriate height
• Spotters should be as strong or at least as tall as the athlete who is lifting

Question 9

Spotting over-the-face exercises

Answer 9

• Spotter should grasp the bar with an alternated grip, usually narrower than the athlete’s grip
• For dumbbell exercises, spot as close to the dumbbells as possible; some exercises require the spotter to put their hands on the dumbbells themselves

Question 10

Number of spotters

Answer 10

• Determined by the load being lifted, the experience and ability of the athletes and spotters, and the physical strength of the spotters available
• Once the load exceeds the spotter’s ability to protect the athlete, another athlete must be added

Question 11

Spotter/athlete communication

Answer 11

• Must communicate
  
  • How the bar will initially be handled
  • How many repetitions will be performed
  • When the athlete is ready to move the bar into position