Resistance Training and Spotting Techniques

These flashcards cover key concepts, techniques, and statistics related to resistance training and spotting techniques.

What is the pronated grip?

A handgrip where the palms are down and the knuckles are up.

What is the supinated grip?

A handgrip where the palms are up and the knuckles are down.

What is the neutral grip?

A handgrip where the knuckles point laterally, similar to a handshake.

What is the alternated grip?

A grip using one hand in a pronated position and the other in a supinated position.

What is the hook grip?

A grip similar to the pronated grip where the thumb is positioned under the index and middle fingers.

What is a closed grip?

A grip where the thumb wraps around the bar.

What is an open grip?

A grip where the thumb does not wrap around the bar.

What are the three grip widths mentioned?

Common, Wide, and Narrow.

What does stable body positioning ensure during resistance training?

It ensures proper body alignment and appropriate stress on muscles and joints.

What is the five-point body contact position?

A position where head, shoulders, buttocks, and both feet are in contact with the bench or floor.

What adjustment is needed for standing exercises?

Feet should be slightly wider than hip-width with heels and balls of the feet in contact with the floor.

Why is a full range of motion important in exercise?

It maximizes the value of an exercise and improves or maintains flexibility.

When should athletes exhale and inhale during a repetition?

Exhale during the sticking point and inhale during the less stressful phase.

What is the Valsalva maneuver?

An expiratory effort against a closed glottis to maintain proper spinal alignment and support.

What should be considered when using the Valsalva maneuver?

It is generally for experienced athletes during structural exercises.

What is the recommended breathing technique during the concentric phase of an exercise?

Exhale through the sticking point.

What percentage of junior high and high school athletes incur injuries?

Approximately 7.6%.

What type of hypertrophy accompanies chronic resistance training?

Physiologic hypertrophy.

What is concentric hypertrophy?

Thickening of ventricular walls commonly associated with resistance training.

What is eccentric hypertrophy?

Widening of the ventricular cavity commonly associated with endurance training.

What cardiovascular function is primarily affected by exercise training?

Cardiac output.

What does cardiac output equal?

Heart Rate multiplied by Stroke Volume.

What effect does exercise training have on blood pressure?

It can lead to increased CO and BP.

How does muscular contraction affect systemic vascular resistance?

The harder muscles contract, the greater the increase in systemic vascular resistance.

What happens when Valsalva is held for too long during lifting?

It can decrease blood flow to the heart, lowering stroke volume, BP, and cardiac output.

What are the effects of resistance training on resting heart rate and blood pressure?

It can significantly reduce resting heart rate, systolic BP, and diastolic BP.

Why should a weight belt be worn during certain exercises?

To provide support for exercises that place stress on the lower back.

When is it unnecessary to wear a weight belt?

For exercises that do not stress the lower back, or involve light loads.

What types of exercises require spotters?

Free weight exercises that involve a bar moving overhead or on the back.

What should spotters avoid doing?

Spotting power exercises.

How must a spotter grasp the bar during over-the-face exercises?

With an alternated grip, usually narrower than the athlete's grip.

What is a key factor in determining the number of spotters needed?

The load, experience of athlete and spotters, and the physical strength of spotters.

What should be established between the athlete and the spotter?

Communication regarding lift-off, repetitions, and timing of spotting assistance.

Which grip is not recommended for power exercises?

Spotting with insufficient skill or experience.

What is one critical recommendation for spotting free weight exercises?

Exercises should be performed within a power rack when overhead or on the back.

What does research suggest about the incidence of orthopedic injuries and strokes?

Orthopedic injuries are 27x more common than survivable strokes.

Why should athletes be cautious with Valsalva during exercise?

Excessive use can lead to decreased blood flow and potential cardiovascular issues.

When is the Valsalva maneuver most likely to occur?

Under heavy loading during resistance training.

What is the relation between resistance training and increased ventricular wall thickness?

Resistance training individuals show increased mean relative ventricular wall thickness compared to endurance training individuals.