KNES 455G Chapter 14 Essentials-audio

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Published on March 5, 2014

Author: DavidBellar

Source: authorstream.com

Chapter 14: Resistance Training and Spotting Techniques: Chapter 14: Resistance Training and Spotting Techniques KNES 455G Exercise Techniques: Exercise Techniques Handgrips Pronated (palms down, knuckles up) Supinated (palms up) Neutral (palms face laterally) Exercise Techniques: Exercise Techniques Handgrips Alternating Grip (palms face in opposite directions) Hook Grip (thumbs under fingers) Closed Grip (Fingers and Thumbs on opposite side of bar) Open or False Grip (Fingers and Thumbs on same side of bar)  not advisable Exercise Techniques: Exercise Techniques Handgrips http://www.youtube.com/watch?v=kY1-1FZnFTs Exercise Techniques: Exercise Techniques Stable Positions Supine lifts Five points of body contact with a solid surface Head, Shoulders, Butt, Both Feet Cam, Lever, Pulley based machines Need to align the axis of the rotation with the articulating joint in the body Standing lifts Feet flat on the floor, feet shoulder width apart, back flat, head up Exercise Techniques: Exercise Techniques Range of Motion and Speed An exercise that utilizes the entire range of motion for a joint increases the value of the exercise In general slow controlled repetitions help ensure that full ROM is achieved However, in some lifts (power clean, snatch, push jerk) a conscious effort should be made to accelerate the bar quickly. Exercise Techniques: Exercise Techniques Breathing Considerations The most strenuous phase of a lift is generally soon after the transition point from eccentric to concentric This point is referred to as the sticking point Strength and Conditioning Pro’s should instruct lifters to exhale through the sticking point and to inhale during less stressful phases. Exercise Techniques: Exercise Techniques Breathing Considerations Structural exercises are those that vertically load the vertebral column In these lifts it may be advantageous to perform the valsalva maneuver for advanced lifters, but never for novices This can be helpful to keep proper vertebral alignment This should be transient (1-2 sec) otherwise dizziness and blackout may ensue Exercise Techniques: Exercise Techniques Weight Belts Use can contribute to injury – free training Useful for exercise that load the lower back During sets that use near maximal loads Drawback is that it reduces the ability of the abdominal muscles to be trained during lifting Exercise Techniques: Exercise Techniques Lifting a Bar off the Floor Bar close to the body (shins) Feet approximately shoulder width apart Back Flat or slightly arched (not rounded) IMPORTANT *Hips and Knees* extend simultaneously and at similar rates Not Proper: Not Proper Better (not perfect): Better (not perfect) Spotting: Spotting A spotter is a person who assists in the performance of a lift (if necessary) to protect the lifter from injury. Also useful for Forced Repetitions (reps completed beyond failure) Partner-assisted reps (reps beyond the persons max) Spotting: Spotting Lifts that require spotters Free-weight lifts performed over the head Lifts with the bar on the back ( posteriorly or anteriorly ) Lifts over the face Spotting : Spotting Spotting Exercise with dumbbell supine or inclined Should be spotted just below the dumbbell at the wrist NOT AT THE ELBOW as often seen Spotting: Spotting Do not spot olympic style and power exercises Number of spotter Depending on the load, one spotter is preferred as the actions of multiple people do not need to be coordinated However heavy loads require multiple spotter Spotting: Spotting Lift off Assists in setting a bar into a proper alignment to be lifted When to intervene Generally when asked, but if the bar fails in transition from eccentric to concentric or if the lift becomes isometric or eccentric after the concentric phase starts it is time. Spotting: Spotting How not to spot (or lift for that matter): How not to spot (or lift for that matter) http://www.youtube.com/watch?v=Ac6zR1ZASuw Exercise Techniques: Exercise Techniques DVD

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