NCSA CHAPTER 13: RESISTANCE TRAINING EXERCISE TECHNIQUES MICHAELA CHILDRESS

BREAKDOWN LEARN HOW TO PROPERLY PREFORM BASIC EXERCISES, PROVIDE PROPER BREATHING TECHNIQUES, DETERMINE WHEN IT IS APPROPRIATE TO WHERE A WEIGHT BELT, DESCRIBE CONDITIONS OF SPOTTING FREE EXERCISES, AND IDENTIFY COMMON EXERCISE TECHNIQUES

POWER CLEANS A.FIRST PULL LIFT THE BAR OFF THE FLOOR BY FORCEFULLY EXTENDING HIPS AND KNEES KEEP THE TORSO-TO-FLOOR ANGLE CONSTANT MAINTAIN FLAT BACK POSITION AS YOU RAISE THE BAR KEEP IT AS CLOSE TO THE SHINS AS POSSIBLE B. SCOOP (TRANSITION) THRUST HIPS FORWARD AND SLIGHTLY REFLEX KNEES KEEP BACK FLAT AND SLIGHTLY ARCHED

POWER CLEAN CONT. C. SECOND PULL FORCEFULLY AND QUICKLY EXTEND THE HIPS AND KNEES AND PLANTAR FLEX THE ANKLES KEEP THE BAR NEAR OR IN CONTACT WITH THE THIGHS KEEP SHOULDERS OVER THE BAR AND ELBOWS EXTENDED AS LONG AS POSSIBLE D. CATCH PULL THE BAR UP AND REST IT ON YOUR SHOULDERS

VALSALVA MANEUVER SOME CLIENTS MAY BENEFIT FROM TEMPORARILY HOLDING THEIR BREATH DURING THE EXERCISE. DURING THIS (VALSALVA MANEUVER) THE GLOTTIS(NARROWEST PART OF LARYNX IS CLOSED KEEPING AIR FROM ESCAPING THE LUNGS WHILE THE MUSCLES OF THE ABDOMEN AND RIB CAGE CONTRACT.

WHY USE A SPOTTER? A PRIMARY GOAL OF LIFTING WEIGHTS IS SAFETY OF MOVEMENTS. WHEN WORKING WITH HEAVY WEIGHTS, USING A SPOTTER HELPS TO DECREASE THE RISKS OF SERIOUS INJURY.

STUDY QUESTION 1 1.WHICH OF THE FOLLOWING PHASES OF THE POWER CLEAN INVOLVES HIP AND KNEE EXTENSION AND PLANTAR FLEXION? A.FIRST PULL B.TRANSITION C.SECOND PULL D.CATCH

EXPLANATION C PAGE 330 THE SECOND PULL IS THE PART OF THE POWER CLEAN THAT INVOLVES HIP AND KNEE EXTENSION AND PLANTAR FLEXION

STUDY QUESTION 2 2. WHICH OF THE FOLLOWING ARE CONDITIONS (OR EXAMPLES OF CONDITIONS) THAT MUST BE MET BEFORE A PERSONAL TRAINER SHOULD RECOMMEND A CLIENT TO USE THE VALSALVA MANEUVER DURING A RESISTANCE TRAINING EXERCISE? I.THE CLIENT WILL PREFORM THE BENCH PRESS EXERCISE II.THE CLIENT HAS EXERCISE TECHNIQUE EXPERIENCE III.THE CLIENT DOES NOT HAVE HYPERTENSION IV.THE CLIENT IS RESISTANCE-TRAINED a.I, II, AND III ONLY b.II, III, AND IV ONLY c.I, III, AND IV ONLY d.I, II, AND IV ONLY

EXPLANATION C THE CLIENT WILL PREFORM THE BENCH PRESS EXERCISE THE CLIENT DOES NOT HAVE HYPERTENSION THE CLIENT IS RESISTANCE-TRAINED THESE ARE CONDITIONS THAT SHOULD BE MET BEFORE A PERSONAL TRAINER SHOULD RECOMMEND BEFORE USING THE VALSALVA MANEUVER DURING AN EXERCISE BECAUSE YOU HAVE TO MAKE SURE THEY ARE IN GOOD SHAPE OR THEY CAN DO MORE HARM THEN GOOD WHILE EXERCISING.

STUDY QUESTION 3 3. WHICH OF THE FOLLOWING ARE CONDITIONS (OR EXAMPLES OF CONDITIONS) THAT MUST BE MET BEFORE A PERSONAL TRAINER SHOULD RECOMMEND A CLIENT TO USE A WEIGHT BELT DURING A RESISTANCE TRAINING EXERCISE? I.THE CLIENT WILL BE PREFORMING 3 REPETITIONS WITH A 3RM LOAD II.THE CLIENT WILL BE PREFORMING AN EXERCISE THAT PLACES STRESS ON THE LOWER BACK III.THE CLIENT WILL BE PREFORMING AN EXERCISE THAT DIRECTLY LOADS THE TRUNK IV.THE CLIENT WILL BE PREFORMING 5 REPETITIONS WITH A 15RM LOAD a.I, II, AND III ONLY b.II, III, AND IV ONLY c.I, III, AND IV ONLY d.I, II, AND IV ONLY

EXPLANATION A THE CLIENT WILL BE PREFORMING 3 REPETITIONS WITH A 3RM LOAD THE CLIENT WILL BE PREFORMING AN EXERCISE THAT PLACES STRESS ON THE LOWER BACK THE CLIENT WILL BE PREFORMING AN EXERCISE THAT DIRECTLY LOADS THE TRUNK FIRST THE CLIENT SHOULD SHOW THE PERSONAL TRAINER THAT HE CON COMPLETE ALL OF THESE SUCCESSFULLY BEFORE PUTTING MORE STRESS ON THE LOWER BACK AND RELYING ON THE WEIGHT BELT.

STUDY QUESTION 4 4. WHICH OF THE FOLLOWING EXERCISES SHOULD BE SPOTTED? i.POWER CLEAN ii.LATERAL RAISE iii.SEATED SHOULDER PRESS iv.FORWARD LUNGE A.I AND II ONLY B.III AND IV ONLY C.I AND IV ONLY D.II AND III ONLY

EXPLANATION B FORWARD LUNGE SEATED SHOULDER PRESS THESE NEED A SPOTTER BECAUSE YOU HAVE TO MAKE SURE THE POSTION IS CORRECT SO YOU DON’T HURT YOURSELF.

APPLIED KNOWLEDGE DESCRIBE 2 OR MORE COMMON TECHNIQUE MISTAKES INEXPERIENCED CLIENTS MAKE WHILE THEY PREFORM THESE EXERCISES: 1.BENCH PRESS 2.BACK SQUAT 3.FRONT SQUAT 4.SHOULDER PRESS 5.POWER CLEAN