Chapter 5Bz - Alternative Modes and Nontraditional implement training Flashcards
What is the scientific definition of the anatomical core?
The axial skeleton (which includes the shoulder and pelvic girdles) and all of the soft tissue (i.e., muscles, articular cartilage, tendons, fascia, ligaments, and fibrocartilage)
Explain body-weight training methods and some examples. What are some limitations?
Basic resistance training that utilizes an individual’s bodyweight as resistance. This training helps to develop core muscles and, as a result, may decrease injury risk.
It incorporates many closed chain exercises; it improved body control and relative strength while strengthening multiple muscle groups simultaneously; and it is a low-cost form of training.
Limitations - Load is limited by the athlete’s weight; training does not substantially improve absolute strength; and changing movement patterns or repetitions is required to increase intensity.
ex. - pull ups, sit ups, push ups, squat thrusts, chin ups, calisthenics, yoga, gymnastics.
What are isolation exercises? Examples?
These exercises are usually dynamic or isometric muscle actions that isolate the specific core musculature. The upper and lower extremities do not contribute to the muscle actions.
These exercises can improve spinal stability because there is increase muscle activation.
Performance improvements may be seen in untrained athletes as well as athletes recovering from injury; however, research suggests that these exercises generally do not improve sport performance in other athlete populations.
Ex. Side plank / prone plank
Instability devices, explain their impact.
Instability based exercises utilize surfaces or devices to cause imbalances requiring increase stabilization functioning of the core musculature.
Perturbations can be used to increase challenge.
Note: The agonist muscle has reduced generating ability and reduced rate of force development.
Overall power output and overall force generating capacity may be 70% or less of that produced during exercise under stable conditions.
What’s better, exercising using unstable surfaces or ground-based exercises better for core strengthening.
Ex of instability devices.
Unstable surfaces can be used first to them progress to ground based exercises such as Olympic lifts or squats, which are better at strengthening the core and lead to improved sport performance.
ex - physioballs, bosu, inflatable disks, balance boards, wobble boards, foam tubes/platforms.
Explain what is constant external resistance. Why is it beneficial?
Constant external resistance involves free weight and traditional exercises where the external load remains constant throughout the movement.
The type of movement better replicates
real activities and promotes more realistic movement patterns and skeletal muscle coordination.
Explain what accommodating resistance?
Also known as semi-isokinetic resistance applications, accommodating resistance controls the speed of movement (i.e., isokinetic resistance throughout a range of motion).
This type of training requires specific devices that generally have poor external validity and provide an inadequate training stimulus in comparison with constant external resistance exercises.
What is variable resistance?
Variable resistance training utilizes devices that apply varied resistance as the joint angle changes in an attempt to maximize forces application across the full ROM.
Strength and conditioning facilities commonly combine chains or rubber bands with traditional free-weight resistance methods in order to alter the loading profile, thus allowing varied resistance across the ROM.
What is chain supplemented exercises.
Variable resistance can be applied by the addition of chains to resistance exercise activities (ex. back squat or bench press). The size (e.g diameter, length, density, or number of links) of the chains controls the amount of resistance it provides. The use of chains results in a linear increase in the applied resistance.
Two ways to apply chains are to let them touch the floor from the fully extended positions of the movement or to hang them from lighter chains so they only touch the floor when the lowest portion of the movement pattern is reached.
Explain what strongman training is!
Utilizes nontraditional implements such as tires, logs, weighted sleds, and stones. Research on the efficacy of strongman exercises is limited, but there is some evidence indicating that the strongman exercises can be used as high-intensity training stimuli that increase blood lactate levels. The exercises have greater amount of instability and are more challenging for the athletes than typical resistance training exercises.
Explain tire flipping.
The dimensions of the tire must be considered to match the appropriate tire for each athlete. The tire should not be taller than the athlete when they’re standing upright. As the height of the tire increases, so does the difficulty of flipping the tire.
In addition to height, width of the tire needs to be considered. The tire should not be too narrow or wide for the athlete. Shorter athletes have difficulty flipping wider tires because of their short arm length. Taller athletes generally have difficulty with narrow tires because of arm length and depth requirements. Tire treads that are too worn can be difficult to grip while treads that are pronounced may contain debris or exposed metal that could cause an injury.
Explain the three flipping techniques that can be employed in training? Sumo style , back lift, shoulders against the tire technique
Sumo style - The approach is characterized by a wide sumo deadlift stance with the arms positioned in a narrow grip. The athlete raises the tire to hip or chest high and then rotates their hands to a forward pressing action that flips the tire.
Back lift - athletes use a narrower stance (feet at hip-width) and flex the knees and hips to grab and pull the tire. This is similar to the motion for a deadlift.
Shoulders against the tire technique - Athlete kneels behind the tire with the feet at hip-width with dorsiflexed ankles. The chin and shoulders are placed on the tire (similar to the position for a barbell front squat) with a supinated grip, using a wider width for a narrow tire and narrower width for a wide tire. The athlete raises their knees from the ground while on the balls of their feet. Most of the athletes’ weight is on the tire because the center of gravity shifts to the tire. The chest is raised while the musculature of lower back contracts. To the push the forward and up, the knees and hips are extended while the ankles plantarflex.
Explain log lifting, what is the typical movement. Ideal grip position?
The typical lifting movement is related to the movement in a power clean, although other movements (Ex. presses, rows, deadlifts, jerks, lunges, and squats) can be used. Logs are designed to be used with a mid-range pronated grip position. Log can have added weight but usually they can’t lift as much compared to traditional resistance exercise. No research on log lifting and sport specific training.
Farmer’s walk? What are potentially the benefits of this exercise.
The athlete holds a static or variable load (e.g water filled) at each side while walking forward. Unstable and awkward loads or resistances are thought to be useful for training because they require the athlete to engage the core.
Although research is limited, Farmer’s walk may facilitate the development of total body anaerobic endurance, grip strength, and back endurance, although there is no research to date evaluating the safety of the exercise.
Explain kettlebell training, what are common exercises? Cardiovascular benefit?
Exercises: Kettlebell swings, single leg Romanian deadlifts, and sumo squats.
Kettlebell swings can positively impact CV fitness but less than running. Increases muscular strength. 6 weeks of kettlebell training has been shown to improve vertical jump performance and muscular strength, but these improvements are less than those achieved with traditional resistance exercise.
