Strength Training Quiz 2 - Ayden Price

Pronated Grip

Palms face down (barbell bench press)

Supinated Grip

Palms face up (bicep curls)

Neutral Grip

Palms face eachother (dumbbell chest press)

Knurling

Textured grip surface on barbells to increase traction and reduce slipping during lifts

Knurling Marks

Indications on a barbell to help with grip positioning, especially for consistency in exercises.

Role of a Spotter

A spotter provides safety by assisting or monitoring the lifter’s form and helping if needed (in case of failure during a bench press, etc.)

Olympic Bar

• Designed for Olympic lifting (snatch, clean, and jerk).

• 7 feet long

• Roller bearings (rotating sleeves)

• Bend

• No center knurling

Power Bar

• Standard bar for powerlifting (squat deadlift)

• Features more rigid sleeves (non-rotating)

• Thicker diameter

• Center knurling

• More aggressive knurling

• Doesn’t bend

Six Principles of Training

• Individuality: Training programs should be tailored to the individual’s specific needs.

• Specificity: Exercises should mimic the movements of the sport or activity for optimal transfer.

• Overload: Gradually increasing the intensity of exercise to ensure improvement.

• Progression: As strength and fitness increase, so should the intensity and volume of training.

• Diminishing Returns: After reaching a certain level, further gains become more challenging.

• Reversibility: Fitness gains will be lost if training stops or significantly reduces.

Athletic Stability

The ability to control both the position and motion of the trunk over the pelvis, ensuring proper force transfer during athletic activities.

Three Positions of Athletic Stability

• Athletic Position: The ready stance for all sports movements.

• Power Position: The base for explosive movements like jumps.

• Strength Position: The position where optimal muscle recruitment occurs during training.

Importance of Exercise Progression

1.     Builds Foundation – Ensures proper form and reduces injury risk

2.     Improves Strength Gradually – Each progression adds new challenges

3.     Enhances Mobility and Stability – Develops balance, coordination, and joint mobility

Squat Variations

• Stability (split squat)

• Bilateral (back squat)

• Single-leg

Targets of the Deadlift

Targets the posterior chain:

o   Glutes

o   Hamstrings

o   Lower back

o   Upper back