KHP 350 EXAM 1 QUESTIONS & ANSWERS
1. When are spotters most essential in weight training?: anything above face and those with a
really heavy load
2. do we spot power exercises?: no
3. What grip should a spotter use for the bench press or over-the-face exercis-
es?: Alternated grip, narrower than the athlete's grip.
4. Where should a spotter assist during dumbbell incline press?: At the wrists, not the
elbows, to allow natural movement.
5. Spotting position for back/front squats?: Stand behind the athlete, hands near rib cage/armpits.
6. Spotting position for step-ups?: Stand behind the athlete, hands near torso for stability.
7. Does the lat pulldown require a spotter?: No, it is machine-guided.
8. Does the wrist curl require a spotter?: No, unless using a very heavy barbell.
9. Does the power clean require a spotter?: No, athletes should drop bar safely if missed.
10. Does the step-up require a spotter?: Yes, spotter stands behind athlete.
11. Where should the spotter be positioned for bench press?: At the head of the bench,
with alternated grip on the bar.
12. Spotting setup for back squat?: Spotter behind lifter or use safety bars in rack.
13. Which plane involves flexion and extension?: Sagittal plane.
14. Which plane involves abduction and adduction?: Frontal plane.
15. Which plane involves rotation?: Transverse plane.
16. Example of sagittal plane exercises?: Lat pulldown, wrist curl, bench press, incline press, lying
triceps extension, deadlift, squat.
17. Example of frontal plane exercise?: Upright row.
18. Example of transverse plane exercise?: Power clean (transverse + sagittal).
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, 19. stimulating GTO: muscle and bone
reflexive muscle relaxation, inhibition of agonist, activation of antagonist (biceps telling you you're going too far)
20. autogenic inhibiton: contract same muscle being stretched (hamstrings before hamstring stretch)(iso-
metric hold)
21. reciprocal inhibition: contract opposing muscle being stretched (quads while stretching hamstrings)
22. what you should feel when stretching: mild discomfort, hold 15-30 seconds
23. neural adaptations in strength and power: increasing firing rate or magnitude, changes in
diameter where production is, muscular endurance
24. What adaptations occur earliest in a program?: Neural adaptations (before hypertrophy).
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1. When are spotters most essential in weight training?: anything above face and those with a
really heavy load
2. do we spot power exercises?: no
3. What grip should a spotter use for the bench press or over-the-face exercis-
es?: Alternated grip, narrower than the athlete's grip.
4. Where should a spotter assist during dumbbell incline press?: At the wrists, not the
elbows, to allow natural movement.
5. Spotting position for back/front squats?: Stand behind the athlete, hands near rib cage/armpits.
6. Spotting position for step-ups?: Stand behind the athlete, hands near torso for stability.
7. Does the lat pulldown require a spotter?: No, it is machine-guided.
8. Does the wrist curl require a spotter?: No, unless using a very heavy barbell.
9. Does the power clean require a spotter?: No, athletes should drop bar safely if missed.
10. Does the step-up require a spotter?: Yes, spotter stands behind athlete.
11. Where should the spotter be positioned for bench press?: At the head of the bench,
with alternated grip on the bar.
12. Spotting setup for back squat?: Spotter behind lifter or use safety bars in rack.
13. Which plane involves flexion and extension?: Sagittal plane.
14. Which plane involves abduction and adduction?: Frontal plane.
15. Which plane involves rotation?: Transverse plane.
16. Example of sagittal plane exercises?: Lat pulldown, wrist curl, bench press, incline press, lying
triceps extension, deadlift, squat.
17. Example of frontal plane exercise?: Upright row.
18. Example of transverse plane exercise?: Power clean (transverse + sagittal).
1/7
, 19. stimulating GTO: muscle and bone
reflexive muscle relaxation, inhibition of agonist, activation of antagonist (biceps telling you you're going too far)
20. autogenic inhibiton: contract same muscle being stretched (hamstrings before hamstring stretch)(iso-
metric hold)
21. reciprocal inhibition: contract opposing muscle being stretched (quads while stretching hamstrings)
22. what you should feel when stretching: mild discomfort, hold 15-30 seconds
23. neural adaptations in strength and power: increasing firing rate or magnitude, changes in
diameter where production is, muscular endurance
24. What adaptations occur earliest in a program?: Neural adaptations (before hypertrophy).
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