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Questions and Answers
What is the primary difference between a pronated grip and a supinated grip?
What is the primary difference between a pronated grip and a supinated grip?
In what type of grip does one hand use a pronated grip, while the other hand uses a supinated grip?
In what type of grip does one hand use a pronated grip, while the other hand uses a supinated grip?
Which of the following describes a 'closed' grip?
Which of the following describes a 'closed' grip?
What are the two primary reasons to change the grip width?
What are the two primary reasons to change the grip width?
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Which of the following is NOT part of the five-point body contact position for seated or supine exercises?
Which of the following is NOT part of the five-point body contact position for seated or supine exercises?
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What is the correct placement of feet for standing exercises according to the content?
What is the correct placement of feet for standing exercises according to the content?
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For a supinated grip, how are the palms and knuckles oriented?
For a supinated grip, how are the palms and knuckles oriented?
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A lifter uses a grip where their thumb is positioned under the index and middle fingers. Which of the following grip is this?
A lifter uses a grip where their thumb is positioned under the index and middle fingers. Which of the following grip is this?
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What is the purpose of a five-point body contact position when performing seated or supine exercises on a bench?
What is the purpose of a five-point body contact position when performing seated or supine exercises on a bench?
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When preparing to use a weight machine, what is most critical to adjust before starting the exercise?
When preparing to use a weight machine, what is most critical to adjust before starting the exercise?
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If you want to bench press $215$ pounds with a standard barbell, how much weight needs to be added to each side, assuming the bar is $45$ pounds?
If you want to bench press $215$ pounds with a standard barbell, how much weight needs to be added to each side, assuming the bar is $45$ pounds?
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What is the primary benefit of using a full range of motion (ROM) when performing an exercise?
What is the primary benefit of using a full range of motion (ROM) when performing an exercise?
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During which phase of a resistance exercise should an individual exhale?
During which phase of a resistance exercise should an individual exhale?
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What physiological process is involved in the Valsalva maneuver?
What physiological process is involved in the Valsalva maneuver?
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Why is an increased intra-abdominal pressure considered beneficial during weight lifting?
Why is an increased intra-abdominal pressure considered beneficial during weight lifting?
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If you want to curl $50$ lbs using a curl bar, with the bar weighing $20$ lbs, how much weight should be added to the bar?
If you want to curl $50$ lbs using a curl bar, with the bar weighing $20$ lbs, how much weight should be added to the bar?
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Study Notes
Resistance Training Techniques
- Resistance training techniques are covered in Haff's 4th edition, Chapter 15.1 (pages 352-357).
Exercise Technique Fundamentals - Handgrips
- Pronated grip (a): Palms down, knuckles up (overhand grip).
- Supinated grip (b): Palms up, knuckles down (underhand grip).
- Neutral grip: Knuckles point laterally (like a handshake).
- Alternated grip (c): One hand pronated, one supinated.
- Hook grip (d): Similar to pronated, thumb under index and middle fingers.
- Closed/full grip: Thumb wraps around the bar.
- Open/false grip: Thumb does not wrap around the bar.
Exercise Technique Fundamentals - Grip Widths
- Grip widths: Common, wide, narrow.
- Reasons to change grip width: Improve control/stability, target different muscle groups.
Exercise Technique Fundamentals - Stable Body and Limb Positioning
- Stable position: Maintains proper body alignment during exercise, placing appropriate stress on muscles and joints.
- Free-weight and machine exercises: Require a stable position.
- Five-point body contact position: Provides stability for seated or supine exercises. This includes head, shoulders, buttocks, right foot, left foot positioned firmly.
Key Point - Standing Exercises
- Standing exercises typically require feet positioned slightly wider than hip-width, with heels and balls of feet in contact with the floor.
Key Point - Seated/Supine Exercises
- Seated or supine exercises on a bench often require a five-point body contact position.
Key Point - Machine Exercises
- Before machine exercises, adjust seat and pads to properly align the body joint most involved in the exercise with the machine's axis of rotation.
Weightlifting 101
- Standard barbells (7ft) weigh 45 lbs, some are lighter (15 lbs).
- Curl bars weigh 15-20 lbs.
- Weights are typically added largest plates first, smallest last to balance on each end. Plates come in various sizes (2.5, 5, 10, 25, 45 lbs, ...100lbs).
Exercise Technique Fundamentals - Range of Motion and Speed
- Full range of motion (ROM) maximizes exercise value and improves flexibility.
- Slow, controlled movements improve achieving full ROM.
- Quick movements are appropriate for power exercises.
Exercise Technique Fundamentals - Breathing Considerations
- Sticking point is the most strenuous part of a repetition, occurring soon after transitioning from eccentric to concentric phase.
- Instruct athletes to exhale during the sticking point and inhale during less stressful phases.
Key Term - Valsalva Maneuver
- Valsalva maneuver: the glottis is closed and muscles of abdomen & rib cage contract to create fluid compartments in lower body & air in upper torso.
Intra-Abdominal Pressure and Lifting Belts
- "Fluid ball": Contraction of deep abdominal muscles and diaphragm helps support the vertebral column and position of body during resistance training. It helps produce a "flat back" and erect upper torso, beneficial in many exercises.
- Experienced athletes use this technique with structural exercises.
Exercise Technique Fundamentals - Weight Belts
- Weight belts are typically worn when performing exercises stressing the lower back, during sets involving near and maximal loads.
- Belts are not needed for exercises with limited stress on the lower back, or for those involving light loads.
Review Questions
- Apply the information by identifying appropriate grip and lifting techniques for specific exercises.
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Description
Explore key resistance training techniques as outlined in Haff's 4th edition, Chapter 15.1. Learn about various handgrips, grip widths, and stable body positioning to improve exercise effectiveness and safety. This quiz will test your knowledge on proper techniques for resistance training.
