Chapter 16-Exercise Technique For Alternative Modes And Nontraditional Implement Training Flashcards
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
B. Keep hips below the shoulders
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
A. A bilateral facilitation will occur
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
B. With trained athletes that are going through rehab from injury
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
A.
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%
C. 70%
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.
Keep a stable body position that allows the athlete to achieve and maintain safe and proper body alignment.
Breathing recommended is for athlete to ___ through sticking point (concentric portion) and to ____ during the less stressful portion (eccentric portion).
Exhale through concentric phase, inhale during eccentric phase
WIth structural exercises breath holding may be warrented. However when loads are greater than 80% of maximal, the _____ maneuver may be unavoidable.
Valsalva
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.
Vassal a
____ training methods are among the most basic methods for performing resistance training.
Body weight
Push ups, pullups, chin ups, sit-ups
Body weight training
Calisthenics, gymnastics, and yoga are all classified as body weight movements
Low cost training
To increase the intensity of body weight exercises one can increase the reps or change the movement pattern
Example: lifting a leg while doing push-ups
Benefits of BW training:
- 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
The __ is commonly used in the media and referred to as the “trunk” or more specifically the “lumbopelvic region”
Core
Typically the anatomical core is defined as?
The axial skeleton and all the soft tissue with proximal attachments.
____ 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.
Isolation exercises
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.
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)
With ____ based training, the stability provided by the machine may result in a better ability to target specific muscle groups
Machine based training
Activation of ___ muscles is greater during free weight training compared to machine based training.
Stabilizer muscles
Free weight ground based exercises offer the ideal combination of specificity and instability especially when one is focusing on strength and power development.
True
_____ based exercises are typically considered those that are performed on unstable surfaces or devices commonly found in strength and conditioning facility.
Insatability based exercises
___ devices are used to promote postural disequilibrium or imbalance requiring greater stabilizer function of the core muscles.
Instability
Many strength and conditioning professionals believe that performing instability exercises trains the target AGONIST muscles.
True
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.
Rehab setting
Important contributor to reducing anterior cruciate ligament (ACL)
Instability devices reduce the likelihood of ACL injuries
Resistance training practices include three method for applying overload to the body:
- Constant external
- Accommodating
- Variable resistance
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)
COnstat external load
External load remained ____ throughout the ROM, better represent real life activities and allows for more realistic skeletal muscle coordination and movement pattern.
Constant
____ 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
Accommodating resistance
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.
Variable resistance methods attempt to alter the resistance so the muscle maximizes force application through the the full range of motion
WIth the ___ resistance model, the mythology most commonly seen in modern strength and conditioning facilities is the application of chains or rubber bands.
Variable loaded resistance
Resistance bands formula:
Tension= stiffness (k) x deformation (d)
No traditions implements can include items that are typically associated with ____ ____ such as tires, logs, Kv, stones, sleds.
Strongman training
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 ____
Tradition resistance training
Three techniques can be used to flip tires:
- sumo
- Back lift
- Shoulder against tire technique
The word kettlebell comes from the Russian word Girya which refers to a cast iron cannonball with a handle on it
Kettlebell
Two types of KB
- cast iron
2. Competition KB
When employing training methods, one can use ___ or ___ training interventions
Unilateral or bilateral
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.
Lunges
Step ups
Single leg squat
Trained or stronger individuals tend to exhibit a _____ _____, while untraining, injured or weaker athletes exhibit a ____ _____
Bilateral facilitation
Bilateral deficit
