11 - Olympic Lifting for Performance Enhancement Flashcards
What are the Olympic lifts?
Snatch and clean and jerk
What are some Olympic lift derivatives and why are they popular?
power snatch, power clean, snatch and clean pulls.
They are popular because there are many athletes who cannot reach the deep positions for the traditional Olympic lifts and help to prevent injuries.
What are some of the variables that can be used for specificity during training?
velocity of movement
force of contraction
muscle fiber recruitment
movement pattern
muscle contraction type
region of movement
metabolism
biomechanical adaptation
flexibilityfatigue
What are some of the qualities needed to enhance explosive power?
maximum strength
high-load speed
strength
low-load speed strength
rate of force production
reactive strength
skill performance
power endurance.
What to parts of Olympic lifts are the most powerful?
second pull phase of the snatch and power snatch exhibit the highest power outputs of any resistance training exercise.
What is maximum strength?
Strength is usually defined as the ability to exert a force against a resistance. Maximum strength is therefore the greatest amount of force generated, typically measured during a 1-repetition maximum (1RM).
What is reactive strength?
Reactive strength is a ready response to a stimulus that would be the necessary strength in response to some sort of stimulus, be it physical, visual, auditory, etc.
What is power endurance?
An athlete’s ability to sustain high power output for an extended period of time. Athletes with exceptional power endurance might be 400m sprinters, 400m hurdlers, individual medley swimmers, or wrestlers, for example.
When are the highest forces generated during contactions?
Slow contraction velocities
Low load lifts can be lifted at what type of contraction velocity?
low loads = high velocity
What is a neutral spine?
A posture in which no exaggeration of any of the normal curvatures of the spine is present.
What is the universal athletic position?
standing one-quarter squat with feet flat, weight on the balls of the feet, hips back, knees over the toes, shoulders over the knees and a neutral spine.
How can Olympic lifting improve the universal athletic position?
By improving the first and second pull of the lifts.
What is the hip hinge?
Hip hinge
The concept of the hip hinge can be described as the spine remaining stiff and neutral while movement occurs about the hip joint.
What testing metric is best correlated to strong athletic performance?
vertical jump
What lift is displayed?
The snatch
What lift is displayed?
Clean and jerk
How to fix trunk flexion (rounded back) compensations?
due to inner unit instability or weak trunk extensors. The remedy for trunk flexion during these actions is to actively engage the local and global stabilizers (the stability cues of the pelvic floor and the abdominal brace) and retract the scapulae prior to initiating the movements
How to fix lumbar extension (anterior pelvic tilt) compensations?
due to overactive lumbar spinal extensors, weak trunk flexors or both combined with tight hip flexors. This posture would also put disproportionate stress on the hamstrings as hip extensors.
The other way to maintain neutral spinal position and avoid lumbar extension is to use the stability cues. Always cue up the pelvic floor, obliques, then scapula prior to lifting.
