Chapter 16-Exercise Technique for Alternative Modes and Nontraditional Implement Training

Question 1

Guidelines for alternative modes and nontraditional exercises

Answer 1

stable body position that allows for safe and proper body alignment so that the skeletal system is appropriately stressed
feet slightly wider than shoulder width and flat on the ground
traditional grip based on demands as grip can be a limiting factor

Question 2

breathing pattern

Answer 2

exhale through the sticking point and inhale during the less stressful part
valsalva maneuver when loads are greater than 80% or lifting lighter loads to failure

Question 3

benefits of bodyweight training

Answer 3

bodyweight as resistance
most basic method
specific to individual's anthropometrics
includes closed chain-based exercises
strengthens several muscle groups at once
develops relative strength
improves body control
low-cost alternative

Question 4

anatomical core

Answer 4

axial skeleton and all of the soft tissues with proximal attachments that originate on it
muscles associated with the core allow for transference of torques and angular momentum during the performance of integrated kinetic chain activities

Question 5

core isolation exercises

Answer 5

dynamic/isometric muscle actions designed to isolate specific core musculature without the contribution of lower/upper extremities
examples are prone plank and side plank
best for injured athletes

Question 6

machine weights

Answer 6

stability

better able to target specific muscle groups

Question 7

instability devices

Answer 7

most appropriate for rehab setting
reduce likelihood of ACL injuries and improve chances of return to competitive sports (5x more likely)

ground-based free weight exercises are still better for improving performance and increasing core strength and balance

Question 8

3 methods for applying overload to the body

Answer 8

constant external
accommodating
variable resistance

Question 9

constant external load

Answer 9

traditional free weights
external load is constant
more representative of real-life activities
more realistic skeletal muscle coordination and movement patterns

Question 10

accommodating resistance applications

Answer 10

speed of movement (isokinetic resistance) controlled throughout the ROM
no adequate training stimulus

Question 11

variable-resistance load

Answer 11

attempt to alter the resistance so the muscle maximizes force application throughout the full ROM
may be able to match the changes in joint leverage,
overcome the mechanical disadvantages associated with specific joint angles
provide for compensatory acceleration
examples are chains and rubber bands

Question 12

resistance bands

Answer 12

tension generated by a band is determined by the overall stiffness of the band and the extent to which the band is stretched

Question 13

tire flipping

Answer 13

tire should not be taller than the athlete’s upright standing height
narrow tires are harder to flip for taller athletes due to limb length and depth
wider tires are harder to flip for shorter athletes due to their shorter arms
worn tires are more difficult to grip
pronounced treads may contain debris, cuts, metals

Question 14

sumo-style flipping

Answer 14

traditional wider sumo deadlift stance coupled with the arms positioned in a narrower grip
once the tire is lifted to hip/chest height, the hands are rotated so that a forward pressing action can be performed

Question 15

backlift style

Answer 15

narrower, more conventional deadlift stance ending with a forward pressing motion

Question 16

farmer’s walk

Answer 16

athlete holds a load at the sides in each hand while walking forward
involves unstable and awkward resistances with unilateral and bilateral motions
develops total body anaerobic endurance, back endurance and grip strength

Question 17

bilateral facilitation

Answer 17

increase in voluntary activation of the agonist muscle group
trained/stronger individuals exhibit a bilateral facilitation while untrained/weaker/injured individuals exhibit a bilateral deficit

Question 18

instability devices

Answer 18

overall agonist force-generating capacity and overall power output may be less than 70% of what can be achieved under stable conditions