Strength and Conditioning Chapter 14

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Author:
Anonymous
ID:
2050
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Strength and Conditioning Chapter 14
Updated:
2009-12-01 18:14:00
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KRS 489 Chapter 14
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KRS 489 Chapter 14
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  1. alternated grip
    one hand is in a pronated grip and the other is in a supinated grip
  2. closed grip
    when the thumb is wrapped around the bar
  3. false grip
    when the thumb does not wrap around the bar, also known as open grip
  4. five-point body contact position
    • 1. head is placed firmly on the bench or back pad
    • 2. shoulders and upper back are placed firmly and evenly on the bench or back pad
    • 3. buttocks are placed evenly on the bench or seat
    • 4. right foot is flat on the floor
    • 5. left foot is flat on the floor
    • maintaining this position promotes maximal stability and spinal support
  5. forced repetition
    also known as partner-assisted reps
  6. grip width
    • placing the hands at the correct distance from each other
    • common, wide, and narrow
    • in most exercises, hands places shoulder-width apart
  7. hook grip
    • similar to the pronated grip except that the thumb is positioned under the index and middle fingers
    • typically used for performing exercises that require a stronger grip (power exercises, e.g. snatch)
  8. liftoff
    moving the bar from the upright supports to a position in which the athlete can begin the exercise
  9. neutral grip
    • knuckles point laterally, as in a handshake
    • a variation of the pronated/overhand grip and the supinated/underhand grip
  10. open grip
    when the thumb does not wrap around the bar, also known as false grip
  11. overhand grip
    palms down and knuckles up, also known as pronated grip
  12. partner-assisted reps
    • a spotter who also serves to motivate the athlete and help in the completion of forced repetitions
    • can help an athlete benefit from training, but should not inhibit safety
  13. pronated grip
    palms down and knuckles up, also called overhand grip
  14. spotter
    someone who assists in the execution of an exercise to help protect the athlete from injury
  15. sticking point
    • the most strenuous movement of a repetition
    • typically soon after the transition from the eccentric phase to the concentric phase
  16. structural exercises
    those that load the vertebral column adn therefore place stress on it
  17. supinated grip
    plams up and knuckles down, also known as underhand grip
  18. supine
    lying face up
  19. underhand grip
    palms up and knuckles down, also known as supinated grip
  20. Valsalva maneuver
    • expiration against a closed glottis
    • when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso
    • increases the rigidity of the the intire torso to aid in supporting the vertebral column, which in turn reduces the associated compressive forces on the disks during lifting

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