Chapter 16 Shit Flashcards
What are general guidelines for nontraditional implement training?
-General guidelines do not differ much from traditional resistance training methods
+Stable body position with proper alignment during the performance of exercises
+Freestanding ground-based exercises
++Feet typically wider than shoulder-width apart
++Body position may need to be modified during instability device use
+Grip used typically one of the three traditional grips based on demands of the exercise
++Grip is a limiting factor in many nontraditional implements
+Breathing pattern similar
++Exhale through the sticking point of concentric movement
Inhale during eccentric movement
++Structural exercises may warrant the use of valsalva maneuver
What is bodyweight training?
-Bodyweight is used to provide resistance
+I.e. push-ups, pull-ups, squat-thrusts
+Can also include calisthenics, gymnastics movements, and yoga type training
-Offers a low-cost training method to allow for the development of relative strength levels
-Resistance is limited to bodyweight
+May not lend itself to absolute strength levels
+Requires increasing repetitions or changing movement patterns to increase the intensity
++High repetitions will shift outcome from strength to strength-endurance
++Movement pattern changes can be used to overcome these limitations
+++I.e. elevating feet during push up exercises
+++Use of suspension devices to increase muscle activation
What are the benefits on bodyweight training?
-Specific to individual anthropometrics
-Often included closed chain-based exercises
-Strengthens several muscle groups at once
-Develops relative strength
-Improves body control
-Low-cost training alternative
What is the anatomical core?
-Axial skeleton and all soft tissues with proximal attachments on the axial skeleton
-Core muscles allow for transference of torques and angular momentum during the performance of integrated kinetic chain activities
How do core isolation exercises affect core stability?
-Dynamic or isometric muscle actions designed to isolate specific core muscular without contribution from the lower and upper extremities
+I.e. prone plank, side plank
+May increase muscle activation to reduce injuries and improve spinal stability
+May improve performance in untrained individuals and those recovering from injury
+Limited support for isolation training translating to improved performance
+Ground-based free weight exercises offer greater benefit to sports performance compared to isolated core training
++May offer core activation similar to or greater to core isolation exercises
++I.e. squat, deadlift, snatch
What are the arguments for machines vs free weights?
-Machine-based training results in better ability to target specific muscle groups but reduces stabilization requirements
+Less applicable to real-world performance
+Machine-based training may be detrimental to muscle activation during athletic movement s
-Added instability reduces force production, RFD, and power outputs
+Free weight ground exercises offer ideal combination of instability and specificity
What are instability devices and how are they used?
-Devices used to promote postural disequilibrium or imbalance to increase stabilization demands on core musculature
-Instability devices can increase core activation but reduce agonist force generation
+With the use of instability devices, agonist force production and power can be reduced to less than 70% of stable-surface production
++May not be advantageous when preparing healthy athletes for competition
-Limited evidence suggesting the use of unstable devices for performance enhancement
-Benefits of instability devices likely greatest for novice athletes as an introductory step to improve balance and core stability
-Instability devices have practical use for rehabilitation of injuries before returning to full competitive training
What are the three methods in resistance for applying overload?
Constant external resistance
Accommodating resistance
Variable resistance
What is constant external resistance?
-Represented by traditional resistance training methods
-Use a constant external load throughout the ROM
-Better represents real life activities
What is accommodating resistance?
-Aka semi-isokinetic resistance application
-Allows for speed of movement to be controlled throughout entire ROM
-Poor external validity, unlikely to provide adequate training stimulus
What is variable resistance?
-Combats the changing mechanical advantage and inertia found in constant external resistance exercises
-Attempts to maximize force application throughout the entire ROM
-I.e. in back squat, greatest force production occurs at top of motion
+Variable resistance allows for the top portion of the movement to have greater resistance than the bottom portion
-Combats the fact that a large portion of the concentric movement is spent on deceleration
-Variable resistance allows increased force demands during mechanically advantageous joint angles
-Most common tools: bands and chains
How should one supplement exercises with chains and how do you determine resistance?
-The addition of chains to traditional resistance activities such as bench press or back squat
-Not enough evidence to support use one way or another, although they may be beneficial depending on the application
-Determining resistance with chains
+Dictated by structure, density, length, and diameter of the chain
+The absolute load is determined for the top and bottom portion of the movement
++Average of these two loads is calculated and used to modify the barbell load to allow the athlete to train in the prescribed range
++Recommended to use chains only for experienced and intermediate lifters with stable exercise technique
How do you physically attach chains?
-Method one - allow chains to touch the floor from a fully extended position
-Method two - hang main chains from lighter chains allowing them only to touch the floor at the lowest portion of the movement
+Allows faster acceleration from the bottom position
+Allows within-repetition post-activation potentiation effects in response to greater neural activation
+May cause more rapid stretch-shortening cycle when going from eccentric to concentric, allowing faster amortization
What are resistance band exercises and what do they do?
-Elastic bands that provide variable resistance when applied to a barbell or other implement
-Possibly can increase peak power output when 35% of back squat load substituted
-May result in a post-activation potentiation effect within each repetition
-Limited long term research
How do you determine resistance with resistance bands?
-Composition of bands impacts the characteristics
-Tension (resistance) generated is equal to stiffness (k) multiplied by deformation (d)
+Tension = stiffness(k) * deformation(d)
-Bands can exert linear and curvilinear tension depending on the current length
-Adding the average band resistance of the bottom and top positions to the barbell load will determine the overall resistance during the movement
How do you attach bands to free weight exercises?
-The band can be attached to the barbell on one end and a customized attachment or heavy dumbbell on the end
+In this case, the highest tension occurs at the top of the motion
+Bottom position has reduced load
What is strongman training?
Lifting, pushing, and carrying various weighted implements
What is tire flipping in strongman training?
-The tire should generally not be tall than the athletes upright standing height
+Taller tires are more difficult to lift due to mechanical advantage
-Width of a tire affects flipping ability
+Narrow tires generally considered harder to flip for tall athletes due to depth requirements
+Wider tires harder for shorter athletes
-Tread must be considered
+Worn treads are harder to grip
+Pronounced treads can contain debris or exposed metal that can injure athletes
What are the three basic techniques for tire flipping?
-Sumo
+Wider sumo deadlift stance with narrow grip
+When tire is raised to hip or chest height, hands are rotated to allow forward pressing action with the arms
-Backlift
+Narrower conventional deadlift stance ended with a forward pressing motion
+Initiated with fee in hip-width stance with bending at the knees and hips
+Hands are repositioned for forward press
-Shoulders against the tire
+Preferred technique in practical literature
What is the log lift exercise?
-Version of a clean using a log designed to have weight added while offering a midrange grip to accommodate a pronated grip position
-Weight typically added with plates to eliminate need for different logs
-Can use %1rm from other lifts but may be more difficult to lift log
What is the farmers walk exercise?
-The athlete holds a load at the sides in each hand while walking forward
-Useful due to unstable and awkward resistance with unilateral and bilateral motions
-Suggested that farmers walk develops total body anaerobic endurance, back endurance, and grip strength
-May enhance traditional training by challenging body linkages and stabilization in different ways than traditional resistance
-Can be performed with static loads or variable loads
-Not enough evidence for safety recommendations
+Should be performed by experienced athletes with high levels of strength
What is kettlebell training?
-Kettlebell - weighted implement consisting of ball with a handle
-Limited studies however evidence supports use for aerobic conditioning
-Kettlebell training increases muscle strength compared to no training
-Battery of kettlebell training (swings, goblet squats, accelerated swings) over six-weeks shown to increase vertical jump height
+Gains significantly lower traditional weightlifting-based training methods
-Kettlebells probably best used as GPP exercise
What are the different type of kettlebells?
-Cast iron “fitness” kettlebells
+Range in size depending on weight
-Sport kettlebells
+Standardized size regardless of weight
+Universal design measurements
+Weight indicated by the color of the kettlebell
-Fixed weight - requires a range of kettlebells
-Variable weight - kettlebells can be shot or sand-loaded for adjustability
+Not prevalent or commonly used
-Handle selection
+Cast iron kettlebell handle diameter changes slightly as weight increases
+Spacing between the handle and the top of the ball is standardized in good kettlebells
+Polished steel or smooth painted handles
++Polished steel typically grips and holds chalk better
What is unilateral training?
-Focuses on one side at a time
-Can be performed on upper and lower
-Common example:
+Lunges, step-ups, single-leg squats
-Typically integrated into training
+Used to reduce bilateral asymmetries or in rehabilitation
+Reduce bilateral deficit
++Discrepancies in force production between unilateral and bilateral movements
+Bilateral movements shown to elicit bilateral facilitation in trained or stronger athletes
++Increase in voluntary activation in the agonist muscle group during bilateral movements
+Due to bilateral facilitation, unilateral training should be focused on untrained, weaker, or injured individuals
