CSCS Prep Chapter 15: Exercise Technique for Free Weight and Machine Training

What are the five points of body contact for supine exercises?

Head firmly on bench or back pad; Shoulders and upper back firmly and evenly on bench or back pad; Butt placed evenly on bench or seat; Right foot flat on the floor; Left foot flat on the floor

When does the sticking point typically occur?

Soon after transition from eccentric to concentric phase

What breathing technique should be used during weightlifting?

Exhale through the sticking point; Inhale during less stressful phase of repetition; Exhale during concentric phase; Inhale during eccentric phase

How should overhead or bar on back/front of shoulders exercises be spotted?

Should be performed in a power rack with safeties

How should over the face exercises be spotted?

Spotter grasps bar with alternated grip narrower than the athlete’s grip; Supinated grip to spot the bar, alternated grip to return it to the floor

How should dumbbells be spotted?

Spot the wrists

Describe the De Lorme resistance training program.

Find 10 RM, perform 3 sets of 10 at ascending percentages of 10 RM; typically 50, 75, 100%

Describe the Oxford training program.

3 sets of 10 reps, heavy to light

Describe the Daily Adjustable Progressive Resistance Exercise (DAPRE) program.

4 sets, reps from 10 to 1. 1st set: 10 reps @ 50%; 2nd set: 6 reps @ 75%; 3rd set: max reps @ 100%; 4th set based off of reps on third set - (0-2 reps: minus 5-10 lbs), (3-4 reps: minus 0-5 lbs), (5-6 reps: stay the same), (7-10 reps: up 5-10 lbs), (11+ reps: up 10-15 lbs)