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KINE 418 > Chapter 16 > Flashcards

Chapter 16 Flashcards

1
Q

What are the general guidelines for technique?

A
  • Proper body alignment
  • Flat feet and shoulder width, for free standing ground based exercise
  • Use the right grip
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2
Q

How should you breath for exercise?

A

Exhale for concentric and inhale for eccentric

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3
Q

When should the valsalva maneuver be used?

A

80% of max load

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4
Q

What are benefits for bodyweight training?

A
  • Specific to anthropometrics
  • Strengthens several muscle groups
  • Develops relative strength
  • Improves body control
  • Low cost
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5
Q

Axial skeleton and all of the soft tissue?

A

Midsection “core”

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6
Q

What are the regions of the midsection?

A

lumbopelvic region

pelvic and shoulder girdles

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7
Q

How does core stability affect the extremities?

A

better force production

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8
Q

What exercise isolates specific core musculature without contribution of the extremities?

A

isolation exercises

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9
Q

What type of exercise offers greater activation of the midsection?

A

ground based free weight activities

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10
Q

What do machine weights offer?

A

greater stability and isolation of muscle groups

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11
Q

What do free weights cause?

A

greater activation of stabilizers and combines instability and specificity

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12
Q

What do instability devices do to force production?

A

it lowers it; you offer more stability when you git rid of force production.

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13
Q

What is the change in force production when instability is the focus?

A

30% or 70%

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14
Q

Why does the increase in muscle activation lower for output?

A

Greater instability results in less force

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15
Q

What type of exercise creates a great degree of instability?

A

Ground based free weight exercises

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16
Q

What do ground based free weight exercises develop?

A

the kinetic chain and all its links

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17
Q

What is the most common method for applying resistance?

A

Constant external resistance

18
Q

What exercise has constant weight throughout the full ROM?

A

constant external resistance

19
Q

What exercise allows for the speed of movement to be controlled throughout the range of movement?

A

accommodating resistance

20
Q

What does variable resistance training alter and do?

A

alters the resistance to the muscles to maximize force throughout a full ROM

21
Q

What equipment is added in variable resistance training?

A

chains or resistance bands

22
Q

How do you determine the resistance with chains?

A

structure, density, length, and diameter of a chain

23
Q

Where is the absolute resistance measured for chain supplemented exercise?

A

at the top and bottom, then it is averaged

24
Q

How do chain supplemented exercises help your body?

A

increases neuromuscular activation, aka more rapid stretch shortening cycle

25
Q

What is the equation to determine resistance with bands?

A

Tension = Stiffness x Deformation

26
Q

What is the percentage of difference between the same exact band?

A

3.2 - 5.2 %

27
Q

Where is the highest resistance experienced when using bands?

A

at the top of the position

28
Q

What are the variable resistance training methods mentioned in the book?

A 
Chains
Bands
Accommodating resistance
Constant external resistance
Ground based free weights
29
Q

What are the core stability and balance training methods mentioned in the book?

A

Instability devices
Machine weights
Free Weights
Isolation exercises

30
Q

What methods are included in strongman training?

A

tire flipping
log lifting
farmer’s walk

31
Q

What lifts are used to help flip tires?

A

Sumo, Backlift, Shoulders against the tire

32
Q

How do you fix having your feet too close to the tire when starting?

A

move your feet away from the tire and set your back properly; kneeling helps with this

33
Q

How do you fix having your hips rising faster than your shoulders during the initial push?

A

keep your hips low and drive the tire rather than lifting it

34
Q

How do you fix someone using a lifting motion rather than a pushing motion?

A

drive the tire forwards and move with the tire as it’s elevated

35
Q

What is usually injured when tire flipping?

A

Biceps tendon

Back

36
Q

What do you do while log lifting?

A

Clean and press

37
Q

What is the farmer’s walk?

A

hold the weight and walk forward

38
Q

What does the farmer’s walk provide?

A

grip strength endurance
Back endurance
Total body anaerobic endurance

39
Q

How can kettle bell training impact your body in a positive way?

A

CV fitness

Some strength gains

40
Q

What is bilateral deficit?

A

asymmetry in force production between unilateral and bilateral movements

41
Q

What is bilateral facilitation?

A

an increase in voluntary activation of the agonist muscle group during bilateral movements

42
Q

Why would alternative modes be used for exercise?

A

It makes control difficult, increase challenge, and this also can injury due to less control.

KINE 418 (1 decks)

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