CSCS Ch 14 Quiz
Resistance Training and Spotting Techniques
Questions and Answers
- 1.
The _________ grip is with palms down and knuckles up and the __________ grip is with palms up and knuckles down.
- A.
Pronated; Supinated
- B.
Supinated; Pronated
- C.
Alternated; Supinated
- D.
Pronated; Alternated
- E.
Alternated; Hook
Correct Answer
A. Pronated; SupinatedExplanation
The correct answer is Pronated; Supinated. In a pronated grip, the palms are facing down and the knuckles are facing up. This grip is commonly used in exercises like pull-ups or lat pulldowns. On the other hand, in a supinated grip, the palms are facing up and the knuckles are facing down. This grip is often used in exercises like bicep curls or chin-ups.Rate this question:
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- 2.
Correct positioning for standing exercises involve all of the following except:
- A.
Feet slightly wider than hip-width
- B.
Heels and balls of feet on floor
- C.
Properly fitted weight lifting shoes
Correct Answer
C. Properly fitted weight lifting shoesExplanation
The correct positioning for standing exercises involves having feet slightly wider than hip-width and keeping the heels and balls of the feet on the floor. This helps to maintain stability and balance during the exercises. However, the presence or absence of properly fitted weight lifting shoes does not affect the correct positioning for standing exercises. Weight lifting shoes may provide additional support and stability, but they are not a requirement for maintaining the correct positioning.Rate this question:
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- 3.
When performing seated or supine exercises the athlete should be in the five-point body contact position. Which are part of the five points?
- A.
Head placed firmly on the bench or back pad
- B.
Shoulders and upper back are placed firmly and evenly on the bench or back pad
- C.
Buttocks are placed evenly on the bench or seat
- D.
Feet are flat on the floor
- E.
Thighs are placed evenly on the bench or seat
Correct Answer(s)
A. Head placed firmly on the bench or back pad
B. Shoulders and upper back are placed firmly and evenly on the bench or back pad
C. Buttocks are placed evenly on the bench or seat
D. Feet are flat on the floorExplanation
The correct answer includes the following five points:
1. Head 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. Feet are flat on the floor.
5. Thighs are placed evenly on the bench or seat.
These five points ensure proper body alignment and stability during seated or supine exercises, allowing the athlete to perform the exercises effectively and safely.Rate this question:
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- 4.
True or False: When performing an exercise it does not matter whether you go through the full ROM or just partial.
Correct Answer(s)
FalseExplanation
It is important to go through the full range of motion (ROM) when performing an exercise. This allows for the activation of different muscle groups and ensures that all muscles involved are being properly worked. Going through only a partial ROM can limit the effectiveness of the exercise and may lead to muscle imbalances or injuries. Therefore, it does matter whether you go through the full ROM or just partial.Rate this question:
- 5.
When breathing during an exercise, make sure to exhale through the __________ of the concentric phase and to inhale during the eccentric phase of the exercise.
Correct Answer(s)
Sticking PointExplanation
During an exercise, the sticking point refers to the most challenging part of the movement where the muscles are under the most tension. By exhaling through the sticking point or the concentric phase, it helps to engage the core muscles and stabilize the body, allowing for better control and power during the movement. Inhaling during the eccentric phase, or the lowering phase, helps to provide oxygen to the muscles, aiding in recovery and reducing fatigue.Rate this question:
- 6.
In structural exercises with high weights use the __________ to assist in maintaining proper vertebral alignment and support.
- A.
Sticking phase
- B.
Valsalva Maneuver
- C.
Bar
- D.
Pronated grip
Correct Answer
B. Valsalva ManeuverExplanation
The Valsalva Maneuver is used in structural exercises with high weights to assist in maintaining proper vertebral alignment and support. This maneuver involves taking a deep breath and holding it while contracting the abdominal muscles, which increases intra-abdominal pressure and provides stability to the spine. By doing so, the Valsalva Maneuver helps prevent excessive spinal flexion or extension during heavy lifting, reducing the risk of injury and promoting proper alignment of the vertebrae.Rate this question:
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- 7.
True or False: A weight belt MUST be worn during all standing exercises.
Correct Answer
FalseExplanation
A weight belt is not mandatory for all standing exercises. While a weight belt can provide support to the lower back and core during heavy lifting exercises, it is not necessary for every standing exercise. The use of a weight belt should be based on individual needs, such as the amount of weight being lifted and any existing back issues.Rate this question:
- 8.
Correct technique for lifting a bar off of the floor include all of the following except:
- A.
Keep the bar close to the body
- B.
Keep the back flat
- C.
Weight evenly dispersed between the feet
- D.
Lift the bar up to your chest before standing
Correct Answer
D. Lift the bar up to your chest before standingExplanation
Lifting the bar up to your chest before standing is not a correct technique for lifting a bar off of the floor. The correct technique involves keeping the bar close to the body, keeping the back flat, and ensuring that the weight is evenly dispersed between the feet. Lifting the bar up to the chest before standing can put unnecessary strain on the back and increase the risk of injury.Rate this question:
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- 9.
A ___________ is someone who assists in the execution of a exercise to help protect the athlete from injury.
- A.
Helper
- B.
Friend
- C.
Spotter
- D.
Saver
- E.
Partner
Correct Answer
C. SpotterExplanation
A spotter is someone who assists in the execution of an exercise to help protect the athlete from injury. They are responsible for closely observing the athlete's movements and providing support or assistance when needed, such as during weightlifting or difficult physical activities. The spotter's primary role is to ensure the safety of the athlete by being ready to intervene or assist in case of any potential accidents or loss of balance.Rate this question:
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- 10.
Free weight exercises performed _________ are more challenging than others and should be performed with at least one spotter.
- A.
Over the head or passing the face
- B.
Out at the sides
- C.
In front
- D.
Below the waist
Correct Answer
A. Over the head or passing the faceExplanation
Free weight exercises performed over the head or passing the face are more challenging than others because they require a greater range of motion and engage multiple muscle groups. These exercises, such as overhead presses or front raises, put additional stress on the shoulders and upper body, making them more demanding. Due to the potential risk of injury or dropping the weights, it is recommended to perform these exercises with at least one spotter for safety and assistance if needed.Rate this question:
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- 11.
When is a Spotter not necessary?
- A.
Free weights positioned on the back
- B.
Free weights racked on the front of the shoulders
- C.
Power Exercises
- D.
Performing a bench press
Correct Answer
C. Power ExercisesExplanation
A spotter is not necessary during power exercises because these exercises typically involve explosive movements and heavy weights, making it difficult for a spotter to assist effectively. Power exercises, such as cleans and snatches, are performed with momentum and require a high level of strength and control. In contrast, exercises like bench press may require a spotter as they involve lifting heavy weights above the chest, which can be dangerous if the lifter fails to complete the lift.Rate this question:
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- 12.
The spotter should help the athlete:
- A.
When the athlete looks tired
- B.
When the designated sound or signal is performed
- C.
When the athlete exhales
- D.
When the athlete inhales
Correct Answer
B. When the designated sound or signal is performedExplanation
The correct answer is "when the designated sound or signal is performed." This means that the spotter should assist the athlete when a specific sound or signal is given. This could be a cue for the spotter to provide support or assistance to the athlete during their performance. It is important for the spotter to be attentive and ready to help when this signal is given to ensure the safety and success of the athlete.Rate this question:
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- 13.
Bent-over row includes all of the following except:
- A.
Pronated closed grip
- B.
Grip narrower than shoulder width apart
- C.
Flex torso so it is slightly above parallel to floor
- D.
Touch the bar to lower chest or upper abdomen
- E.
Allow the bar to hang with the elbows fully extended
Correct Answer
B. Grip narrower than shoulder width apartExplanation
The bent-over row exercise involves gripping the barbell with a pronated closed grip, flexing the torso slightly above parallel to the floor, touching the bar to the lower chest or upper abdomen, and allowing the bar to hang with the elbows fully extended. However, it does not require a grip narrower than shoulder width apart.Rate this question:
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- 14.
Seated row (machine) and Low pulley seated row (machine) focus on muscles in the _____
Correct Answer
Back
Upper back
Middle backExplanation
The seated row machine and low pulley seated row machine are both exercises that primarily target the muscles in the back. These exercises engage the muscles in the entire back region, including the upper back and middle back. By performing these exercises, individuals can effectively strengthen and tone their back muscles, improving their overall posture and stability.Rate this question:
- 15.
The difference between a biceps curl and a hammer curl is:
- A.
Amount of weight used
- B.
Biceps curl is done standing while the hammer curl is done seated
- C.
Grip of the weight
- D.
Muscled involved
Correct Answer
C. Grip of the weightExplanation
The correct answer is "Grip of the weight." The difference between a biceps curl and a hammer curl lies in the way the weight is held. In a biceps curl, the weight is held with an underhand grip, palms facing upward. On the other hand, in a hammer curl, the weight is held with a neutral grip, palms facing each other. This difference in grip affects the muscles targeted during the exercise and can lead to variations in muscle activation and strength development.Rate this question:
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- 16.
While spotting for a flat barbell bench press the spotter uses a ____ grip
- A.
Alternating
- B.
Pronated
- C.
Supinated
- D.
Hook
Correct Answer
A. AlternatingExplanation
In a flat barbell bench press, the spotter uses an alternating grip. This means that the spotter positions their hands on the barbell in a way that one hand is pronated (palm facing down) while the other hand is supinated (palm facing up). This grip allows the spotter to provide stability and support to the lifter during the exercise, ensuring safety and preventing the barbell from slipping or falling.Rate this question:
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- 17.
When performing a vertical chest press (machine) the handles should align with the
- A.
Clavicle
- B.
Elbows
- C.
Nipples
- D.
Belly button
Correct Answer
C. NipplesExplanation
During a vertical chest press, the handles should align with the nipples. This is because the nipples are located at the level of the pectoral muscles, which are the primary muscles targeted during this exercise. Aligning the handles with the nipples ensures that the movement is focused on the chest muscles, allowing for proper engagement and maximum effectiveness of the exercise.Rate this question:
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- 18.
True or False: Normal Squat stance is the correct foot position for hip sled (machine) exercise.
Correct Answer
TrueExplanation
The statement is true because the normal squat stance is the correct foot position for the hip sled machine exercise. The hip sled machine is designed to mimic the movement of a squat, so using the same foot position as a normal squat would ensure proper alignment and engagement of the muscles targeted in the exercise.Rate this question:
- 19.
For squatting exercises make sure to use ___ spotter(s)
- A.
None
- B.
One
- C.
Two
- D.
Three
Correct Answer
C. TwoExplanation
For squatting exercises, it is recommended to use two spotters. This is because squatting involves lifting heavy weights, and having two spotters provides better support and safety during the exercise. One spotter can stand behind the person performing the squat to provide assistance and ensure proper form, while the other spotter can stand in front to help with balance and stability. Using two spotters allows for a more controlled and secure squatting experience.Rate this question:
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- 20.
When performing a _________ squat make sure that with elbows flexed, the upper arms are parallel to the floor.
Correct Answer
FrontExplanation
When performing a front squat, it is important to ensure that the upper arms are parallel to the floor with elbows flexed. This is because in a front squat, the barbell is placed in front of the body, resting on the front deltoids. By keeping the upper arms parallel to the floor, it helps to maintain proper form and balance during the exercise. This position also engages the core muscles and places more emphasis on the quadriceps, making it an effective exercise for strengthening the lower body.Rate this question:
- 21.
When performing a forward step lunge the spotter:
- A.
Steps forward with the same leg as the lifter's lead leg
- B.
Steps forward with the opposite leg as the lifter's lead leg
- C.
Steps forward with both legs
- D.
Does not step forward
Correct Answer
A. Steps forward with the same leg as the lifter's lead legExplanation
When performing a forward step lunge, the spotter steps forward with the same leg as the lifter's lead leg. This is done to provide support and stability to the lifter during the movement. By stepping forward with the same leg, the spotter can help counterbalance the lifter's movement and ensure that they maintain proper form and balance throughout the exercise. This also allows the spotter to be in a better position to assist the lifter if needed, providing a safer and more effective workout.Rate this question:
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- 22.
List the following in order when performing a Step up:A. Step Up RightB. Step Down RightC. Step Up LeftD. Step Down Left
- A.
A, C, D, B
- B.
A. C. B. D
- C.
A. B. C. D
- D.
C. D. A. B
Correct Answer
A. A, C, D, BExplanation
The correct order when performing a step up is A, C, D, B. This means that the first step is to step up with the right foot, then step up with the left foot, followed by stepping down with the left foot, and finally stepping down with the right foot.Rate this question:
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- 23.
___________ is performed with the bar on the upper back, while keeping a straight back flex the hips so that the buttock moves straight back. To finish extend the hips
Correct Answer
Good Morning - 24.
While the catch for the push press is the knees and hips in extension, the catch for the ________ is a quarter squat
Correct Answer
Push JerkExplanation
The catch for the push press is when the knees and hips are fully extended, allowing for maximum power and force to be generated. However, for the push jerk, the catch is a quarter squat. This means that the lifter bends their knees slightly and lowers their body to catch the weight, providing stability and control. This quarter squat position allows for a smooth transition and absorption of the weight, making it easier to recover and stand up with the load.Rate this question:
- 25.
When catching the bar for a power clean the athlete should have all of the following except:
- A.
Have an erect torso
- B.
Shoulders slightly behind the buttocks
- C.
Neutral head position
- D.
Flat feet
Correct Answer
B. Shoulders slightly behind the buttocksExplanation
The athlete should have all of the following when catching the bar for a power clean: an erect torso, neutral head position, and flat feet. However, the shoulders should not be slightly behind the buttocks. This is because having the shoulders slightly behind the buttocks can cause the athlete to lose balance and potentially drop the bar. The correct position for the shoulders is directly over or slightly in front of the buttocks, ensuring stability and control during the catch.Rate this question:
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- 26.
Grip distance for the snatch is measured from: (select all that apply)
- A.
Fist to fist with elbows extended
- B.
Fist to opposite shoulder
- C.
Abducted elbow to elbow
- D.
AC to tip of fingers
- E.
Personal preference
Correct Answer(s)
B. Fist to opposite shoulder
C. Abducted elbow to elbowExplanation
The grip distance for the snatch can be measured from the fist to the opposite shoulder and from the abducted elbow to elbow. These measurements help ensure that the lifter has a secure and balanced grip on the barbell during the snatch exercise. The other options, fist to fist with elbows extended, AC to tip of fingers, and personal preference, do not accurately measure the grip distance for the snatch.Rate this question:
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Mar 21, 2023Quiz Edited by
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Apr 08, 2010Quiz Created by
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