Presentation Package Mississippi College介绍包密西西比学院.pptVIP

* * * * * * * * * * * * * * * * * * * * * * * Resistance Training and Spotting Techniques Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*DThomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D chapter 14 Resistance Trainingand SpottingTechniques Chapter Objectives Understand the general techniques involved in properly performing resistance training exercises. Provide breathing guidelines. Determine the appropriateness of wearing a weight belt. Provide recommendations for spotting free weight exercises. Teach proper resistance training exercise and spotting techniques. Section Outline Exercise Technique Fundamentals Handgrips Stable Body and Limb Positioning Range of Motion and Speed Breathing Considerations Weight Belts Lifting a Bar off the Floor Exercise Technique Fundamentals Handgrips In the pronated grip, the palms are down and the knuckles are up; also called the overhand grip. In the supinated grip, the palms are up and the knuckles are down; also known as the underhand grip. In the neutral grip, the knuckles point laterally—as in a handshake. (continued) Exercise Technique Fundamentals Handgrips (continued) The alternated grip uses one hand in a pronated grip and the other in a supinated grip. The hook grip is similar to the pronated grip except that the thumb is positioned under the index and middle fingers. The thumb is wrapped around the bar in all of the grips shown; this positioning is called a closed grip. When the thumb does not wrap around the bar, the grip is called an open or false grip. Bar Grips Figure 14.1 (next slide) (a) Pronated (b) Supinated (c) Alternated (d) Hook (posterior view) Figure 14.1 Grip Widths Figure 14.2 (next slide) The three grip widths are: Common Wide Narrow Figure 14.2 Exercise Technique Fundamentals Stable Body and Limb Positioning A stable position enables the athlete to maintain proper body alignment during an exercise, which in turn places an appropriate stress on muscles and joints. Both free-weight and ma