NSCA CPT Techs of Exercises with
Accurate Solutions
Spotting Dumbbell Exercises - ANSWER-Should spot the client's wrists if it involves
supporting an overhead or over the face dumbbell exercises.
If client is using two hands to hold one dumbbell (dumbbell pullover) or only one hand at
a time (overhead dumbbell triceps extensions) -- trainer should spot the lowest half of
the dumbbell itself, the end closest to the floor
Spotting Barbell Exercises - ANSWER-Trainer should grasp the bar between the client's
hand using an alternated grip. This helps to keep the bar from rolling out of the personal
trainer's hand and onto the client's face and head.
Trainer must be in a flat-back rather than rounded back position, with the feet flat on the
floor in a staggered stance.
look right and left: primary muscle - ANSWER-sternocleidomastoid
(static stretching)
look right and left: common errors - ANSWER-- turning the torso as the head turns
- not turning the head through the full comfortable range of motion
look right and left: steps - ANSWER-1. stand or sit with the head and neck upright.
2. turn the head to the right using a *submaximal concentric* muscle action
3. turn the head to the left using a *submaximal concentric* muscle action
Neck flexion and extension: primary muscles - ANSWER-sternocleiodomastoid,
suboccipitals, splenae
(static stretching)
Neck flexion and extension: steps - ANSWER-1. standing or sitting with head and neck
upright, flex the neck by tucking the chin toward the chest.
2. if the chin touches the chest, try to touch the chin lower on the chest.
3. extend the neck by trying to come as close as possible to touching the head to the
back.
Neck flexion and extension: common errors - ANSWER-- falling to go through a
complete range of motion, either during flexion or extension
, - using a jerky, explosive type of action rather than pushing against or resisting against,
the force being applied to the head; all movements should be slow, continuous, and
steady
- using movements in the trunk, arms, or other parts of the body to assist in the
movement at the neck, there should be no movement other than what is occurring at the
neck
Hands behind back: primary muscles - ANSWER-anterior deltoids, pectorialis major
(static stretching)
Hands behind back: Steps - ANSWER-1. stand erect and reach behind the back with
both arms
2. clasp the hands together and fully extend the elbows
3. slightly flex the knees and look straight ahead
4. raise the arms until a stretch is felt
Hands behind back: common errors - ANSWER-- allowing the elbows to flex
- flexing the torso forward or looking down at the floor
Behind-neck stretch: primary muscles - ANSWER-triceps brachii, latissimus dorsi
(static stretching)
behind-neck stretch: steps - ANSWER-1. stand erect and raise the right arm to position
it next to the right side of the head.
2. flex the right elbow to allow the right hand to touch the back of the neck or upper back
3. raise the left arm to grasp the right elbow with the left hand.
4.pull the right elbow toward (and behind) the head with the left hand (*increase
shoulder abduction*) until la stretch is felt
5. repeat the stretch with the right hand grasping and pulling the left elbow
Behind-neck stretch: common errors - ANSWER-- flexing the torso forward or rounding
the shoulders
Pretzel: primary muscles - ANSWER-internal oblique, external oblique, piriformis,
erector spinae
(static stretching)
Pretzel: steps - ANSWER-1. sit on the floor with the legs next to each other and
extended away from the body
2. with the torso upright, flex the right knee, cross it over the left leg, and place the right
foot on the floor to the outside of the left knee
3. twist the torso to the right to position the back of the left against the outside of the
right knee
4. place the right palm on the floor *12-16 inches* behind the hips
5. keeping the butt on the floor, use the right knee to the left elbow stationary while
twisting the head and shoulders to the right until a stretch is felt
Accurate Solutions
Spotting Dumbbell Exercises - ANSWER-Should spot the client's wrists if it involves
supporting an overhead or over the face dumbbell exercises.
If client is using two hands to hold one dumbbell (dumbbell pullover) or only one hand at
a time (overhead dumbbell triceps extensions) -- trainer should spot the lowest half of
the dumbbell itself, the end closest to the floor
Spotting Barbell Exercises - ANSWER-Trainer should grasp the bar between the client's
hand using an alternated grip. This helps to keep the bar from rolling out of the personal
trainer's hand and onto the client's face and head.
Trainer must be in a flat-back rather than rounded back position, with the feet flat on the
floor in a staggered stance.
look right and left: primary muscle - ANSWER-sternocleidomastoid
(static stretching)
look right and left: common errors - ANSWER-- turning the torso as the head turns
- not turning the head through the full comfortable range of motion
look right and left: steps - ANSWER-1. stand or sit with the head and neck upright.
2. turn the head to the right using a *submaximal concentric* muscle action
3. turn the head to the left using a *submaximal concentric* muscle action
Neck flexion and extension: primary muscles - ANSWER-sternocleiodomastoid,
suboccipitals, splenae
(static stretching)
Neck flexion and extension: steps - ANSWER-1. standing or sitting with head and neck
upright, flex the neck by tucking the chin toward the chest.
2. if the chin touches the chest, try to touch the chin lower on the chest.
3. extend the neck by trying to come as close as possible to touching the head to the
back.
Neck flexion and extension: common errors - ANSWER-- falling to go through a
complete range of motion, either during flexion or extension
, - using a jerky, explosive type of action rather than pushing against or resisting against,
the force being applied to the head; all movements should be slow, continuous, and
steady
- using movements in the trunk, arms, or other parts of the body to assist in the
movement at the neck, there should be no movement other than what is occurring at the
neck
Hands behind back: primary muscles - ANSWER-anterior deltoids, pectorialis major
(static stretching)
Hands behind back: Steps - ANSWER-1. stand erect and reach behind the back with
both arms
2. clasp the hands together and fully extend the elbows
3. slightly flex the knees and look straight ahead
4. raise the arms until a stretch is felt
Hands behind back: common errors - ANSWER-- allowing the elbows to flex
- flexing the torso forward or looking down at the floor
Behind-neck stretch: primary muscles - ANSWER-triceps brachii, latissimus dorsi
(static stretching)
behind-neck stretch: steps - ANSWER-1. stand erect and raise the right arm to position
it next to the right side of the head.
2. flex the right elbow to allow the right hand to touch the back of the neck or upper back
3. raise the left arm to grasp the right elbow with the left hand.
4.pull the right elbow toward (and behind) the head with the left hand (*increase
shoulder abduction*) until la stretch is felt
5. repeat the stretch with the right hand grasping and pulling the left elbow
Behind-neck stretch: common errors - ANSWER-- flexing the torso forward or rounding
the shoulders
Pretzel: primary muscles - ANSWER-internal oblique, external oblique, piriformis,
erector spinae
(static stretching)
Pretzel: steps - ANSWER-1. sit on the floor with the legs next to each other and
extended away from the body
2. with the torso upright, flex the right knee, cross it over the left leg, and place the right
foot on the floor to the outside of the left knee
3. twist the torso to the right to position the back of the left against the outside of the
right knee
4. place the right palm on the floor *12-16 inches* behind the hips
5. keeping the butt on the floor, use the right knee to the left elbow stationary while
twisting the head and shoulders to the right until a stretch is felt
