Resistance Training

720 Exam 2

Pronated Grip

Palms facing down (ex. pull up)

Supinated Grip

Palms facing down (ex. chin up)

Alternated Grip

One hand is pronated and the other is supinated (ex. deadlift, mixed grip pull up)

Neutral Grip

Thumbs and pinkies are north and south

Closed Grip

Wrap thumbs (for safety)

False Grip

Thumbs not wrapped

Hook Grip

Thumbs wrapped around bar and pointer and middle finger wrap around thumb

Common Grip

In line or slightly outside of shoulder

Narrow Grip

Inside the shoulders

Wide Grip

Significantly outside shoulder; generally at knurling, sometimes at collars

Hip-Width Stance

“Power position“, at or slightly outside of hips

Wide Stance

Feet outside of shoulders

SL Stance

Single leg, challenges stability, unilateral or contralateral strength

Stable Body

Seated or supine, 5 points of contact (feet, hands, head, upper back, butt)

Does slow movement increase or decrease the likelihood of full range of motion?

Increase

When do you exhale?

Through the difficult part of the rep

What does exhaling do?

Recruits complimentary muscles

Valsalva Maneuver

Used in structural exercises, increases intra-abdominal pressure

What can increased intra-abdominal pressure cause?

Dizziness, disorientation, high blood pressure, blackouts

Weight Belts

Increase intra-abdominal pressure, used for structural exercises, high loading (near maximal loads)

Forced Rep Spotting

Let someone rep until failure, only help when you need to

Partner Assisted Spotting

There for failure, help get reps past failure

How do you know how many spotters are needed?

Dependent on the load