CSCS Resistance Training Techniques Flashcards

Which grip width is recommended for the barbell back squat to optimize shoulder comfort and bar stability?

Answer: Moderately wide grip with elbows pointed down and back

A moderately wide grip with elbows angled down and back creates a stable shelf on the upper trapezius and reduces shoulder stress.

During a conventional deadlift, at what point should the lifter begin to extend the hips and knees simultaneously?

Answer: From the initial pull off the floor

Hip and knee extension should begin simultaneously from the floor to maintain a constant back angle and maximize force transfer.

Which spotting technique is correct when assisting a lifter performing the barbell bench press?

Answer: Grip the bar with an alternated grip wider than the lifter's hands

The spotter uses an alternated (one pronated, one supinated) grip outside the lifter's hands to provide a secure emergency assist.

What is the primary purpose of the 'valsalva maneuver' during heavy resistance exercises?

Answer: Create intra-abdominal pressure to stabilize the spine

The Valsalva maneuver raises intra-abdominal and intrathoracic pressure, creating a rigid trunk that protects the spine under heavy loads.

In the clean pull, which cue best describes the correct bar path during the second pull phase?

Answer: Bar stays as close to the body as possible and rises vertically

Keeping the bar close to the body during the second pull minimizes the moment arm and allows maximum vertical bar velocity.

Which of the following best describes the 'sticking point' during a barbell back squat?

Answer: The most biomechanically disadvantageous position where failure is most likely

The sticking point is the position where muscle leverage is poorest and the risk of failure is highest, typically just above parallel in the squat.