Chapter 5c - Selecting exercise Flashcards
What exercises are good for improving ball dribbling and passing?
Dumbbell bench press - pec major, anterior deltoid, triceps brachii
Triceps pushdown - triceps
Hammer curl - brachialis, biceps brachii and brachioradialis
Close-grip bench press - sternal pec major, anterior deltoid, clavicular pec major, triceps,
Reverse curl - brachioradialis, brachialis and biceps brachii.
What exercises would be good to help improve freestyle swimming.
Pull-up: lower and middle traps, biceps brachii, pec minor, teres major, brachialis, rhomboid, brachioradialis, levator scapula, lats, teres minor, infra, posterior deltoid
Forward step lunge - biceps femoris, rectus femoris, glute max, iliopsoas, semimembranosus, vastus lateralis, vastus intermedius
Lateral shoulder raises - deltoids
Upright row - deltoids, upper trap
Barbell pullover - rhomboids, lats, posterior deltoid, sternal pec major, teres major, pec minor, levator scapula, long head triceps
Single leg squats - quads, single leg glutes, adductor magnus, soleus, erector spinae
Running and sprinting exercises
Clean - glute max, gastroc, semimembranosus, semitendinosus, trapezius, biceps femoris, deltoids, vastus lateralis, vastus medialis, vastus intermedius, soleus , rectus femo
Snatch - delts, semimem, soleus, gastroc, trapezius, quads, glute max,
Front squat : quads and hammys
Forward step lunge - iliopsoas, glute max, quads/glutes
Step up - glutes, quads , hammys
Leg curl - hammys
Leg extension - quads
Forward step lunge
Step up
What are core exercises? Name some examples. Good for saving time?
Also called multi-joint exercises, core exercises involve two or more primary joint and recruit one or more large muscle areas.
Multijoint exercises stimulate muscles the most because they recruit all the large muscle groups associated with the involved joints. As a result, they allow for the greatest amount of loading during resistance training. These exercises should be used for athletes who have a limited amount of time to train.
Exercises: Bench press - pec major, anterior deltoid, triceps
Front squat - hammys, quads, glute max
Deadlift -quads, hammys, glutes.
Structural exercises, what are they?
Structural exercises - core exercises that specifically emphasize loading the spine. Loading of the spine can be direct (ex. back squat) or indirect (power clean). A structural exercise requires that muscular stabilization of posture during the lifting movement.
Ex - during the back squat, the athlete maintains a rigid torso and a neutral spine.
ex- Power clean and back squat
What are power exercises? Examples?
Power exercises are structural exercises that are performed very quickly or explosively. The strength and conditioning professionals need to assess the athlete’s sport-specific training needs in order to determine if power exercises should be prescribed.
Example: Push press (all body power), push jerk (all body, power), clean, and snatch
What are assistance exercises?
Also called single-joint exercises, assistance exercises involve one primary joint and recruit small muscle areas (forearm, calf, lower back, anterior lower leg, etc.)
Abdominal cruches , calf raise machine, hammer curl, etc.
What are closed chained exercises vs open chained exercise exercises?
OKC - performed when the athletes’ hands or feet are not in contact with a surface. Ex for LE - Knee extension and leg curl. UT - bicep curl or wrist curl
CKC - performed with the extremity in continual contact with a surface. The hands or feet do not move during the exercise. Ex - squats, lunges, leg press, pull up
To help prevent injury, what’s the ideal ratio between the quads and the hammys. In general, want a good muscle balance.
3:4 ratio between the hamstrings and quads,
What’s the benefit of alternating upper and lower body exercise.
It increases the recovery between exercises by maximizing the length of rest periods. Alternating exercises is beneficial for untrained athletes who may find doing Mutiple upper- or lower- body exercise in a row too strenuous.
Explain how the order of resistance exercises should flow. Think ordering power, core and assistance exercise.
Power –> core –> assistance. Power exercises require the most skill and concentration and are detrimentally affected by fatigue. Fatigue can result in poor technique, which can increase the risk of injury.
What’s a split routine? How does it minimize injury?
Intermediate and advance athletes may use a split routine where they focus on training different muscle groups on different days. This allows athletes to perform resistance training everyday almost.
This goes against the recommended 1-3 days of rest between raining, but you are resting specific muscles. Adequate recovery time decreases the risk of overstressing the muscles and potentially increasing the risk of injury.
How does flexibility limit injury. How do we limit hyper flexibility?
Athletes that do not have the level of flexibility required for their sport or have too much flexibility had an increased risk of injury.
Increasing muscle bulk, heavy resistance training, and reducing flexibility exercises may help an athlete to minimize their hyper flexibility.
What are some exercises to promote recovery? When are they performed?
A recovery exercise is any exercise that avoids high muscular or nervous stress while, at the same time, promoting movement and restoration. Recovery exercises help with the removal of metabolic waste and byproducts while maintaining blood flow to the exercised muscle. This helps to optimize the repair of the exercises muscled muscle, facilitating recovery and restoration.
These exercises are performed at the end of a resistance training session or during a separate session within the microcycle. Ex of recovery exercises include low-intensity aerobic exercise or lightly loaded resistance exercises.
