Chapter 16: Exercise Techniques for Alternative Modes and Nontraditional Implement Training Flashcards
Recommended breathing pattern for performing exercises
- Exhale through the sticking points (concentric)
- Inhale during the less stressful part of the movement (eccentric)
Bodyweight Training
- The bodyweight of the individual is used to provide resistance
- Pull-ups, push-ups, etc
What is the limitation of bodyweight training?
Resistance load is limited to the individual’s body weight, so it does not significantly affect absolute strength levels
Anatomical Core
The axial skeleton and all the soft tissues with proximal attachments that originate on the axial skeleton
Isolation Exercises
- 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
What happens when using instability devices to train the core?
While instability does increase, power output decreases significantly
Resistance training practice methods for applying overload to the body
- Constant external
- Accommodating
- Variable resistance
Constant External Resistance
Traditional resistance training methods
Accommodating Resistance
Allows for the speed of movement or isokinetic resistance to be controlled through a range of motion
Variable Resistance
- 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
Most common tools for variable resistance
- Chains
- Resistance bands
Chain-Supplemented Exercises
- 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
Resistance Band Exercises
There are acute effects, increase peak power by 13% in the back squat
Strongman Training
A form of training that uses nontraditional implements, such as tires, logs, kettlebells, farmer’s walk, stones, weighted sleds, and other odd implements
Basic Techniques for the Tire Flip
- Sumo
- Backlift
- Shoulders-against-the-tire
Sumo Technique Tire Flip
Uses a traditional wider sumo deadlift stance and the arms positioned in a narrow grip
Backlift Technique Tire Flip
Uses a more conventional deadlift technique, with the legs inside the arms
Shoulders-Against-the-Tire
Athlete places shoulders on the tire, uses triple extension to lift the tire, then uses the knee and arms to push the tire over
Log Lift
Essentially the clean, but the size and shape requires different mechanics
Farmer’s Walk
The athlete holds a load at the sides in each hand while walking forward
Kettlebell
Mostly kettlebell swings, other uses include strength training
Types of kettlebells
- Cast iron/fitness
- Sport/competition
Cast Iron/Fitness Kettlebell
Cast from iron and range in size depending on their weight
Sport/Competition Kettlebell
Made from steel and have universal design and measurements; color coded
Bilateral Deficit
- Where there are asymmetries in force production between unilateral and bilateral movements
- Weaker, untrained, or injured athletes tend to exhibit a bilateral deficit
Bilateral Facilitation
- An increase in voluntary activation of the agonist muscle group
- Trained/stronger individuals tend to exhibit bilateral facilitation
