Two spotters are required for a 3-RM back squat and should be positioned on each side of the barbell. Their responsibilities include tracking the movement of the barbell and lifting it at the same rate as the participant to re-rack the weight if needed. The movement should take place inside a power rack. The spotters must pay close attention to the participant's form and grip.
Two spotters are required for a 3-RM back squat and should be positioned on each side of the barbell. Their responsibilities include tracking the movement of the barbell and lifting it at the same rate as the participant to re-rack the weight if needed. The movement should take place inside a power rack. The spotters must pay close attention to the participant's form and grip.
Two spotters are required for a 3-RM back squat and should be positioned on each side of the barbell. Their responsibilities include tracking the movement of the barbell and lifting it at the same rate as the participant to re-rack the weight if needed. The movement should take place inside a power rack. The spotters must pay close attention to the participant's form and grip.
1. An experienced strength-training participant is performing a 3-RM exercise in the back
squat. How many spotters are required? Where should they be positioned? What are their responsibilities? (4pts) Although the participant is experienced, two spotters are required for a 3-RM exercise. These spotters should be positioned on each side of the barbell and should track the movement of the bar with both of their hands. In the case that the participant does need a spot, they should cradle the barbell and lift at the same rate as the participant to re-rack the weight. Second to the spotters, this movement should be performed inside a power rack with the crossbars in place at an appropriate height. In regards to the spotters responsibilities, they need to be fully paying attention to the participant, their grip, and their range of motion. Before the movement occurs, any questions should be asked, such as how many repetitions will be completed, to ensure full confidence and accordance between the spotters and participant.
2. Complete the following table for the listed upper-body exercises. (9pts)
Extension Type of exercise Upper body, multijoint Upper body, multijoint Upper body, single-joint Muscles used Pectoralis major, pectoralis anterior, medial and triceps brachii minor, deltoid (anterior), posterior deltoid, serratus anterior, triceps trapezius, serratus brachii anterior, brachialis, biceps brachii, brachioradialis Grip type Pronated or Hook Supinated Neutral if using depending on personal dumbbells or supinated preference if using barbell Grip width Common grip is most Common or close Close is most common common but can go depending on muscle grip, common grip can narrow or wide to isolate group be used also different muscles Number of spotters Two- especially when Zero- not going over One- paying special going heavier need two the face, positioned on attention to the wrists people to lift both sides the back, etc 3. Complete the following table for the listed lower body exercises. (12pts)
Exercise Power Clean Back Squat Deadlift
Type of exercise Total-body, power Lower-body, multi-joint Lower-body, multijoint Muscles used Gluteus maximus, Gluteus maximus, Gluteus maximus, hamstrings hamstrings hamstrings (semimembranosus, (semimembranosus, (semimembranosus, semitendinosus, biceps semitendinosus, biceps semitendinosus, biceps femoris), quadriceps femoris), quadriceps femoris), quadriceps vastus lateralis, vastus vastus lateralis, vastus vastus lateralis, vastus intermedius, vastus intermedius, vastus intermedius, vastus medialis, rectus medialis, rectus medialis, rectus femoris), soleus, femoris) femoris), erector spinae, gastrocnemius trapezius, rhomboids, trapezius, and deltoids deltoids (anterior, (anterior, medial, and medial. and posterior) posterior) and finger flexors Grip type Pronated or Hook Grip Supinated Pronated or Alternated Grip Grip width Narrow, Common, just outside Common, place shoulder-width. of shoulder-width. hands/arms just outside of the knees (hip-width). Feet width Feet positioned slightly Feet positioned slightly Feet positioned slightly wider than hip-width, wider than hip-width, wider than hip-width, with the heels and balls with the heels and balls with the heels and balls of the feet in contact of the feet in contact of the feet in contact with the floor. with the floor. with the floor. Number of spotters Zero - you don’t spot Two - one on each side Zero - you don’t spot power exercises of the barbell power exercises