Chapter 16: Exercise Techniques for Alternative Modes and Nontraditional Implement Training Flashcards

1
Q

Recommended breathing pattern for performing exercises

A
  • Exhale through the sticking points (concentric)

- Inhale during the less stressful part of the movement (eccentric)

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2
Q

Bodyweight Training

A
  • The bodyweight of the individual is used to provide resistance
  • Pull-ups, push-ups, etc
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3
Q

What is the limitation of bodyweight training?

A

Resistance load is limited to the individual’s body weight, so it does not significantly affect absolute strength levels

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4
Q

Anatomical Core

A

The axial skeleton and all the soft tissues with proximal attachments that originate on the axial skeleton

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5
Q

Isolation Exercises

A
  • Dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities
  • Best for untrained individuals and rehabbing athletes
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6
Q

What happens when using instability devices to train the core?

A

While instability does increase, power output decreases significantly

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7
Q

Resistance training practice methods for applying overload to the body

A
  • Constant external
  • Accommodating
  • Variable resistance
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8
Q

Constant External Resistance

A

Traditional resistance training methods

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9
Q

Accommodating Resistance

A

Allows for the speed of movement or isokinetic resistance to be controlled through a range of motion

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10
Q

Variable Resistance

A
  • With traditional resistance methods, muscles vary the force they exert to accommodate the changing mechanical advantage
  • Variable resistance methods change the resistance based on the part of the range of motion
  • The variable resistance ensures maximum force application throughout the whole movement
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11
Q

Most common tools for variable resistance

A
  • Chains

- Resistance bands

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12
Q

Chain-Supplemented Exercises

A
  • More research needs to be done
  • Most successful: chain was suspended from the bar without touching the floor until the athlete had reached the lowest position in the squat or until the bar reached the chest in the bench press
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13
Q

Resistance Band Exercises

A

There are acute effects, increase peak power by 13% in the back squat

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14
Q

Strongman Training

A

A form of training that uses nontraditional implements, such as tires, logs, kettlebells, farmer’s walk, stones, weighted sleds, and other odd implements

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15
Q

Basic Techniques for the Tire Flip

A
  • Sumo
  • Backlift
  • Shoulders-against-the-tire
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16
Q

Sumo Technique Tire Flip

A

Uses a traditional wider sumo deadlift stance and the arms positioned in a narrow grip

17
Q

Backlift Technique Tire Flip

A

Uses a more conventional deadlift technique, with the legs inside the arms

18
Q

Shoulders-Against-the-Tire

A

Athlete places shoulders on the tire, uses triple extension to lift the tire, then uses the knee and arms to push the tire over

19
Q

Log Lift

A

Essentially the clean, but the size and shape requires different mechanics

20
Q

Farmer’s Walk

A

The athlete holds a load at the sides in each hand while walking forward

21
Q

Kettlebell

A

Mostly kettlebell swings, other uses include strength training

22
Q

Types of kettlebells

A
  • Cast iron/fitness

- Sport/competition

23
Q

Cast Iron/Fitness Kettlebell

A

Cast from iron and range in size depending on their weight

24
Q

Sport/Competition Kettlebell

A

Made from steel and have universal design and measurements; color coded

25
Q

Bilateral Deficit

A
  • Where there are asymmetries in force production between unilateral and bilateral movements
  • Weaker, untrained, or injured athletes tend to exhibit a bilateral deficit
26
Q

Bilateral Facilitation

A
  • An increase in voluntary activation of the agonist muscle group
  • Trained/stronger individuals tend to exhibit bilateral facilitation