Chapter 11: Olympic lifting for performance enhancement

Question 1

Concept of specificity

Answer 1

first put forth by DeLorme in 1945

Question 2

10 variables when considering the idea of specificity

Answer 2

velocity of movement
force of contraction
muscle fiber recruitment
movement pattern
muscle contraction type
region of movement
metabolism
biomechanical
adaptation
flexibility
fatigue

Question 3

7 independent qualities contribute to an athletes power capacity

Answer 3

max strength
high load speed strength
low-load speed strength
rate of force production
reactive strength
skill performance
power endurance

Question 4

simulation training

Answer 4

mimicking the specific sport skill that may be resisted lightly with bands, tubes, or weights so as not to interrupt the neurological movement pattern

Question 5

highest power output of any resistance training exercise

Answer 5

second pull phase of snatch and power snatch
these two alone will increase velocity of movement, high load speed strength, rate of force development while max strength can be enhance by squats, clean deadlifts and snatch deadlifts

Question 6

max strength

Answer 6

max strength is therefore the greatest amount of force gnereated, typically measure during a 1RM

Question 7

reactive strength

Answer 7

a ready to response stimulus that would be the necessary strength in response to some sort of stimulus, be it physical, visual, auditory, etc

Question 8

power endurance

Answer 8

athlete’s ability to sustain high power output for an extended period of time. athletes with exceptional power endurance might be 400-m sprinters, 400m hurdlers, individual medley swimmers, or wrestlers, for example

Question 9

according to force velocity curve

Answer 9

highest forces are generated at slow contraction velocities. when converted to power, these motions are at lower power output due to the longer duration of time necessary to execute the movement

Question 10

rate of force development

Answer 10

time from the stimulus to reach the required force

Question 11

UAP. Universal Athletic Position

Answer 11

most common position in sports. static starting postion in football and baseball
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 netural spine

Question 12

to exhibit explosive power

Answer 12

athelte must avoid movement of the spine, spine must be neutral and stable to generate max power through the hips, knees, and ankles

Question 13

neural spine

Answer 13

posture in which no exaggeration of any of the normal curvatures of the spine is present

Question 14

hip hinge

Answer 14

concept of the hip hinge can be described as the spine remaining stiff and neutral while movement ofccurs about the hip joint

Question 15

max ankle dorsi flexion

Answer 15

20 degrees

Question 16

max knee flexion

Answer 16

135 degrees

Question 17

max hip flexion

Answer 17

120 degrees

Question 18

stability cue important prior to lifting

Answer 18

scapular retraction- enhances global stabilization of the spine and a local stabilization of the gleno humeral joint

Question 19

3 torso stability cues

Answer 19

pelvic floor, obliques, scapular retraction

Question 20

perturbation

Answer 20

disturbance in motion that increases the chance of a breakdown in the HMS

Question 21

hooking

Answer 21

where the index and middle finger squeeze down on the thumb

Question 22

Snatch-First pull phase

Answer 22

occurs when the knees extend adn the barbell is lifted from the floor to knee height

Question 23

Snatch-shift or scoop

Answer 23

in this transitional phase the BB is elevated from the knees to ana rea between the mid-thigh and pubic bone, depending upon the relative limb and torso segment lengths

Question 24

Snatch-top pull

Answer 24

phase begins with a violent extension of the hips, knees, and ankles(hence triple extension) that help drive the bar upward and slightly forward off the upper thigh or pubic area

Question 25

Snatch- amortization and catch

Answer 25

as soon as the previous pull ins completed the lifter drops rapidly into a squat position, moving the feet quickly sideways and extending the arms OH to catch the abr and stop its decent

Question 26

clean and jerk

Answer 26

clean involves lifting BB from the floor to the shoulders
jerk is the explosive lifting the BB from shoulders to OH
this is the heaviest OH lift for the body

Question 27

C&J-first pull

Answer 27

lifted from floor to knees

Question 28

C&J-shift or scoop

Answer 28

lifted from knees to the upper thigh

Question 29

C&J-top pull

Answer 29

extension of hips and knees followed by plantar flexion violently and forcibly ejects the bar off the upper thigh into a rapid ascent.
High pull

Question 30

C&J- get set, dip and drive

Answer 30

catch in a squat position then stand up

Question 31

C&J- catch and recovery

Answer 31

bend knees slightly for power then push bar overhead

Question 32

power clean

Answer 32

like a clean but catch above paralell

Question 33

hang clean

Answer 33

same as normal clean but from knees/mid shin

can also be used as a power hang clean

Question 34

squat position

Answer 34

bar against the traps and shoudlers

Question 35

always cue

Answer 35

pelvic floor, obliques and scapula prior to lifting

Question 36

typical athletic cylce consists of 4 periods

Answer 36

preparatory- addresses endurance, work capacity, strength and then power
first transition-shifts to a short unloading period
competition- maintain all of these qualities
second transition- active rest

Question 37

Olympic lifts

Answer 37

phases 5 and 6

Question 38

phase 4 oly lifts

Answer 38

back squats, front squats, snatch, clean deadlifts, and bench presses

Question 39

phase 5 oly lifts

Answer 39

snatch, clean and jerk, power snatch and power clean

when training for power, oly lifts are first always

Question 40

pre season

Answer 40

oly lifts being most appropriate in this

Question 41

best time for an 8 week program

Answer 41

should be 8 weeks prior to the beginning of the seasons