Chapter 4B - Resistance Training Exercise Technique Flashcards
What are some general benefits of resistance training?
How are early strength gains often achieved?
How long does hypertrophy take to star occurring?
Strength, Power, coordination of movements, and anaerobic system efficiency?
Nervous system adaptations occur quickly with training as motor units become conditions to contract quickly and more often. These adaptions increase the neural stimulation for muscle fibers to contract. AS more motor units coordinate with each other, a higher percentage of fibers in a muscle contract simultaneously.
Hypertrophy will take 4-8 weeks
What are the most common free weight equipment and how does that differ from using a machine.
Barbells and dumbbells are most common free-weights. These can be used in a variety of weights for any number of exercises usually being held by the athlete in their hands. Machines are limited in how they can be used.
Proper form, including position and stance, vary depending on the free weight exercise. Explain how doing a bicep curl standing vs sitting will change the exercise?
The standing position recruit’s addition muscles, such as those in the core to stabilize the body. Body weight is supported by the chair in sitting, so you don’t need to work as hard. But now the isolated muscle is working harder while you’re sitting. You can’t use your body as much for momentum while sitting, compared to likely swinging your whole body while standing.
That a decision for the professional, cause now you might be lifting less weight due to the sitting, and it may be beneficial to add the standing core work depending on the athlete.
What is the difference between doing a biceps curls in a supinated grip vs a neutral grip?
Neutral grip is going to work more of the lateral biceps compared to the supinated grip.
Explain Supinated grip, pronated grip, neutral grip, pronated grip and alternated grip.
Supinated grip - palms up (think bicep curl with barbell) (also called underhand grip)
Pronated grip - palms down (also called overhand grip)
Neutral grip - Palms are facing hips
Alternated grip - One hand is pronated and the other is supinated
Explain hook grip, closed grip and false grip.
Hook grip - similar to the pronated grip except that the thumb is moved under the index and middle fingers
Closed grip - when the thumb is wrapped around the bar
False grip - when the thumb doesn’t wrap around the bar.
What are general cues to think about with squatting?
Feet are typically further than shoulder width apart, toes should be pointing straight forward. Hips go backwards, flexed knees shouldn’t go past the toes. Think about pushing through heels of feet to come up.
Bar should be racked at about mid chest height.
With especially new lifters, are they going to lift more on machines or free-weights?
Machines
What are some good postural cues for these athletes when it comes to general execution of technique?
Pull shoulders back and engage their rhomboids and keep their chest up and out to help with breathing mechanics and posture.
In all standing exercises, swinging the weights should be avoided, and athletes shoulder attempt to hold their bodies as still in the upright position as possible, refraining from swaying and rocking, which uses momentum to augment the lifting motion.
When should an athlete being inhaling vs exhaling with exercise?
Valsalva maneuver? Good or bad? Side effects?
Athletes should be instructed to exhale, mostly through the mouth, during the concentric or more challenging part of the movement.
They should then inhale slowly through the nose during the eccentric or easier phase, depending on the motion.
Valsalva maneuver is contraindicated, and it can increase blood pressure, and cause dizziness and disorientation. It can aid in certain core exercises to increase torso rigidity and add support to vertebral column. Lessens compressive forces on IV discs and supports the normal and neutral lordotic lumbar spine.
For incline, flat and decline bench, where should the bar touch someone’s chest?
Incline - hould make contact with upper chest
Flat/Decline - at or just below nipple line
For conventional deadlift, sumo modification and Romanian deadlifts, explain positioning.
Conventional - Feet are hip width apart with, grasps a bit wider than the stance.
Sumo - feet are wider than a conventional squat, outside of the shoulder-width, and hands are inside of the stance.
Romanian - feet are hip width and hands are outside of the stance
What are some signs that a weight being lifted is too heavy for the athlete? Common mistakes?
- They cannot lift through the entire ROM
- Weight is dropped quickly when being lowered with gravity
For optimal performance related to arousal, what should athletes be focused on when working out?
They should be focused on form and breathing, concentrating on the workout and keeping distracting conversations to a minimum.
What are some benefits of having a spotter and what should they be doing in addition to spotting the weights? Power exercises.
Spotters help athlete’s complete exercises safely and efficiently. It helps monitor an athlete’s lifting form and movement execution.
Allows for motivation, instruction, encouragement, feedback, and exercise modifications.
Required number of spotters can vary based on strength of spotters, skill.
During power exercises, athletes should be instructed to push the bar away or drop it when the bar is in front,and release it or jump forward when the bar is missed behind the head. A spotter should not be used
