Chapter 16-Exercise Technique For Alternative Modes And Nontraditional Implement Training

Question 1

If during the tire flip the athletes hips rise faster than the shoulders during the initial pushing motion, what is an effective correction to give the athlete?
A. Start with hips higher
B.Keep hips below the shoulders
C. Lift the tire upward instead of forward
D. Push with arms first

Answer 1

B. Keep hips below the shoulders

Question 2

If a strong athlete incorporates only unilateral trading into his or her program, what might the strength and conditioning professional expect to happen?
A. A bilateral facilitation will occur
B. A bilateral deficit will be developed
C. A reduction in bilateral asymmetries will occur
D. Only unilateral strength will increase

Answer 2

A. A bilateral facilitation will occur

Question 3

With regard to core training, when is instability exercise best applied?
A. With untrained athletes who are relatively weak
B. In trained athletes who are rehabilitating from an injury
C. With trained athletes who are trying to optimize strength and power
D. WIth untrained athletes who are new to exercise

Answer 3

B. With trained athletes that are going through rehab from injury

Question 4

WHich of the following is a rationale for using variable resistance training methods?
A. To accommodate the changing mechanical advantages associated with constant loaded exercises

Answer 4

A.

Question 5

Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than \_\_\_\_ of what can be achieved in a stable condition.
A. 20%
B. 50%
C. 70%
D. 90%

Answer 5

C. 70%

Question 6

The use of alternative modes and nontraditional exercises has become increasingly popular. There are general guidelines that are not very different with traditional resistance training.

Answer 6

Keep a stable body position that allows the athlete to achieve and maintain safe and proper body alignment.

Question 7

Breathing recommended is for athlete to ___ through sticking point (concentric portion) and to ____ during the less stressful portion (eccentric portion).

Answer 7

Exhale through concentric phase, inhale during eccentric phase

Question 8

WIth structural exercises breath holding may be warrented. However when loads are greater than 80% of maximal, the _____ maneuver may be unavoidable.

Answer 8

Valsalva

Question 9

The ____ maneuver allows for an increase in the intro-abdominal pressure that augments the stability of the spine, which may be beneficial for performing non traditional exercises.

Answer 9

Vassal a

Question 10

____ training methods are among the most basic methods for performing resistance training.

Answer 10

Body weight

Question 11

Push ups, pullups, chin ups, sit-ups

Answer 11

Body weight training

Question 12

Calisthenics, gymnastics, and yoga are all classified as body weight movements

Answer 12

Low cost training

Question 13

To increase the intensity of body weight exercises one can increase the reps or change the movement pattern

Answer 13

Example: lifting a leg while doing push-ups

Question 14

Benefits of BW training:

Answer 14

• Is specific to each individual’s anthropometrics
• often includes closed chain based exercises
• strengthens several muscle groups at once
• Develops relative strength
• improves body control
• is a low cost training alternative

Question 15

The __ is commonly used in the media and referred to as the “trunk” or more specifically the “lumbopelvic region”

Answer 15

Core

Question 16

Typically the anatomical core is defined as?

Answer 16

The axial skeleton and all the soft tissue with proximal attachments.

Question 17

____ exercises typically consist of dynamic or isometric muscle actions designed to isolate specific core muscular true without the contribution of the lower and upper extremities.

Answer 17

Isolation exercises

Question 18

There is evidence that these type of exercises (plank) can increase muscular activation, which has been suggested to result in improvements in spinal ability ad reduction of injuries.

Answer 18

Ground base free weight activities appear to offer activation of the core musculature that is similar to or greater than that with traditional isolation (squat, deadlift, pushpress, snatch)

Question 19

With ____ based training, the stability provided by the machine may result in a better ability to target specific muscle groups

Answer 19

Machine based training

Question 20

Activation of ___ muscles is greater during free weight training compared to machine based training.

Answer 20

Stabilizer muscles

Question 21

Free weight ground based exercises offer the ideal combination of specificity and instability especially when one is focusing on strength and power development.

Answer 21

True

Question 22

_____ based exercises are typically considered those that are performed on unstable surfaces or devices commonly found in strength and conditioning facility.

Answer 22

Insatability based exercises

Question 23

___ devices are used to promote postural disequilibrium or imbalance requiring greater stabilizer function of the core muscles.

Answer 23

Instability

Question 24

Many strength and conditioning professionals believe that performing instability exercises trains the target AGONIST muscles.

Answer 24

True

Question 25

When used in a ____ setting, unstable devices have been shown to reduce low back pain and improve the efficacy of the soft tissues that stabilize the ankle and knee joints.

Answer 25

Rehab setting

Question 26

Important contributor to reducing anterior cruciate ligament (ACL)

Answer 26

Instability devices reduce the likelihood of ACL injuries

Question 27

Resistance training practices include three method for applying overload to the body:

Answer 27

1. Constant external
2. Accommodating
3. Variable resistance

Question 28

The most common method for applying resistance during training is to use a ___. ___ ___, which is the BEST represented by traditional resistance training methods (free weights)

Answer 28

COnstat external load

Question 29

External load remained ____ throughout the ROM, better represent real life activities and allows for more realistic skeletal muscle coordination and movement pattern.

Answer 29

Constant

Question 30

____ resistance (sometimes referred to as semi- isokinetic resistance applications) generally allow for the speed of the movement or isokinetic resistance to be controlled though out the ROM

Answer 30

Accommodating resistance

Question 31

With traditional resistance training the external load remains constant but the forces exerted by the muscle vary in accordance with the mechanical advantages associated with they joints involved in the movement.

Answer 31

Variable resistance methods attempt to alter the resistance so the muscle maximizes force application through the the full range of motion

Question 32

WIth the ___ resistance model, the mythology most commonly seen in modern strength and conditioning facilities is the application of chains or rubber bands.

Answer 32

Variable loaded resistance

Question 33

Resistance bands formula:

Answer 33

Tension= stiffness (k) x deformation (d)

Question 34

No traditions implements can include items that are typically associated with ____ ____ such as tires, logs, Kv, stones, sleds.

Answer 34

Strongman training

Question 35

It has been suggested that these type of strongman exercises create a degree of instability that effectively challenges the athlete in different ways compares to ____

Answer 35

Tradition resistance training

Question 36

Three techniques can be used to flip tires:

Answer 36

1. sumo
2. Back lift
3. Shoulder against tire technique

Question 37

The word kettlebell comes from the Russian word Girya which refers to a cast iron cannonball with a handle on it

Answer 37

Kettlebell

Question 38

Two types of KB

Answer 38

1. cast iron

2. Competition KB

Question 39

When employing training methods, one can use ___ or ___ training interventions

Answer 39

Unilateral or bilateral

Question 40

Common unilateral lower body exercises include:
These are used to reduce bilateral asymmetries or a rehab tool. They are also used to reduce a bilateral deficit where there are asymmetries in force production between unilateral and bilateral movements. It has also been demonstrated that bilateral movements exhibit a bilateral facilitation in which there is an increase in voluntary activation of the agonist muscles.

Answer 40

Lunges
Step ups
Single leg squat

Question 41

Trained or stronger individuals tend to exhibit a _____ _____, while untraining, injured or weaker athletes exhibit a ____ _____

Answer 41

Bilateral facilitation

Bilateral deficit