Chapter 4F - Energy Systems Development Flashcards
What is a way to determine appropriate seat height on a stationary bike.
Athletes should set the seat height so that they fully extend the knee and straighten the leg downward.
From there, they shoulder lower the seat so that there is about 10 degrees of knee flexion at the lowest point of the cycle rotation
Explain what an ideal posture would be on a stationary bike. Elliptical.
Is a recumbent bike as good as a stationary bike?
Refrain from leaning on the handrails. The spine should be in optimal alignment, with shoulders back and chest open. Athletes shoulder avoid reading or watching video if it compromises form or causes slouching.
Elliptical - machines that include arm pedals, the elbows should be flexed to 90 degrees, hands should have a neutral grip, and shoulders should remain relaxed.
Athletes can be used if torso needs significant support. But in terms of CV fitness, these machines aren’t as good.
What’s an ideal pedal rate? What impacts METs during cycling vs running.
Pedal rate of 90 revolutions per minute, which mimics running.
This changes if athletes are working on turnover, in which case the resistance can be lowered, and over-speed training can occur.
Cycling - Resistance coupled with speed factor into bicycling mets
Running - body weight, incline, and speed.
Who is an arm ergometer good for?
Arm ergometer can be good for someone who has severe LE injury or disability, or for athletes who need to work on upper body strength and muscular endurance.
Idea running posture?
Running and landing on the midfoot, not plod heavy on heels. slight forward lean if the treadmill is on a slight incline, steady constant breathing, arms flexed comfortably at side.
Should athletes lose focus on treadmill
No, as a coach you want them to stay focus on pay attention to form.
Why is swimming good to mix in with running?
It allows you to still work on cardiovascular without the need to put stress on the joints.
What are some things to highlight in regard to running form and our ability to change someone’s form?
What should cadence be?
Strength coaches should look out for any obvious aberrations that might increase injury risk such as heel strike, over-striding, excessive or insufficient arm swing, or hunches posture.
Cadence should be 90 BPM
What is a good running form to remember when going up or down stairs?
When going upstairs, the athlete should lift their knees as high as possible.
When going downstairs, the knee should be slightly flexed to protect the cartilage and ligaments. Steps should be light and quick.
When should you stop an athlete to correct form.
Asap to prevent bad habits from forming.
