Exam 1 Flashcards
1
Q
Anatomical Position
A
Body erect
Arms at side
Palms face forward
Supine
2
Q
What are the body planes?
A
Transverse
Saggital
Frontal
3
Q
Transverse
A
Splits body into superior and inferior
Parallel to the ground
4
Q
Saggital Plane
A
Splits body into left and righ
5
Q
Frontal Plane
A
Also known as coronal plane
Splits body into front and back
6
Q
What motions occur in the transverse plane?
A
External rotation Internal rotation Horizontal abduction Horizontal adduction Supination Pronation
7
Q
What motions occur in the saggital plane?
A
Flexion
Extension
Hyperextension
8
Q
What motions occur in the frontal plane?
A
Adduction Abduction Inversion Eversion Lateral flexion of the spine Radial/ulnar Elevation Depression
9
Q
Where is the transverse plane’s body axis?
A
Vertical axis
10
Q
Where is the saggital plane’s axis?
A
Mediolateral axis
11
Q
Where is the frontal plane’s axis?
A
Anteroposterior
12
Q
What are the mahor joints?
A
Wrist Shoulder and girdle Lower back Knee Hip Ankle
13
Q
What are the pros of using machines in RT?
A
Safety Design flexibility Isolation Easy to use Variable resistance
14
Q
What are the pros of using free weights?
A
Whole body training
Simulates real life activity
Recruits stabalizer muscles
15
Q
What are concerns in resistance training in relation to joint biomechanics?
A
Lower back injury
- 85 to 90% of back injuries occur between L4 and S1
- Lifting should be done with back midly arched in lordatic position
16
Q
What is the nucleus pulposus?
A
Intervertebral disc
Gel like
Fibrocartilage ligament connection
17
Q
What is intra-abdominal pressure?
A
“Fluid ball”
Deep abdominal and diaphragm muscle and contraction
Rigid torso
Support vertebrae during resistance training
18
Q
What is the valsava maneuver?
A
For very advanced lifters
Glottis is closed
Abdomen and ribcage muscles contrat
19
Q
How long should the valsalva maneuver last? And what can is lead to?
A
Should never last longer than 1–2 seconds
Can cause dizziness, disorientation, excessively high blood pressure, and blackouts
20
Q
What does weight balls help with?
A
Increase abdominal pressure(probably improves safety)
Exclusive use of belts diminish stimulus to develop abdominal muscles
21
Q
What are the limitations of weight belts?
A
- Not needed for exercises that don’t effect lower back.
- Don’t wear for light sets
- May not need if you progressively train with heavier weights without the belt.
- For max or near max loads
22
Q
Shoulder joint biomechanics
A
Most mobile, least stable Prone to injury Warm up with light weights Balance shoulder exercises Exercise at controlled speed( no bouncing)
23
Q
Knee joint biomechaninics
A
Prone to injury
Located between two long levers
Minimze use of wraps
-which are worn on the posterior surfeace of patella
24
Q
Safety tips
A
Perform specific warm-up like dynamic stretching
Utilize full range of motion
Start light then progress
Don’t ignore joint pain
Ice(rice)
Balance strength between agonist and antagonist
Avoid bouncing
Squat technique
Limit wrap use
Don’t perform explosive workouts without supervision
25
Resistance training and spotting techniques
Hand grips
Grip width
Stable body and limb positions
26
Hand grips
```
Pronated grip
Supinated grip
Alternated grip
Hook grip
Neutral grip
Closed grip
Open/false grip
```
27
Pronated grip
Palms down
Knuckles up
Overhand grip
28
Supinayed grip
Palms up
Knuckles down
Underhand grip
29
Alternated grip
One hand pronated
| One hand supinated
30
Hook grip
Thumb is positioned under the index and middle fingers
31
Neutral grip
Knuckles point laterally
| Like hand shake
32
Closed grip
Thumbs are wrapped around the bar
33
Open/false grip
Thumbs do not wrap around bar
34
Grip width
Place hands correct distance apart
35
Stable body and limb positions
Maintaining body alignment places apprpriate stress on muscle and joint
36
How should body be placed for standing exercises?
Feet slightly wider than hip width
| Heels and balls of feet in
37
Five body part contact
1. Head formally on the bench
2. Shoulders and upper back evenly on the bench
3. Buttocks placed evenly on bench or seat
4. Right foot flat on the floor
5. Left foot flat on the floor
38
Body placement machine exercises
Adjust seat and pads
| Position body joint with machine’s axis
39
Range of Motion
ROM
Distance and direction a joint can move between flexed and extended position
Exercises should mimic full joint ROM
40
Speed of motion
Slow, controlled repetitions increase ROM
| -except power clean
41
Effort should be made to accelerate the bar while maintaining control in…
Power exercises
42
Breathing techniques
Don’t hold breath
| Exhale through hardest part aka sticking point
43
Sticking point
Also known as hardest part
Most strenous movement of repitition
Occurs after transition from eccentric
44
What are the 7 steps to Resitance Training Program (design)
1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise
5. Training load and repitiions
6. Volume
7. Rest periods
45
1. Needs analysis
Two stage process:
| Evalutaion of sport and assesment of the athlete
46
Needs Analysis-Evalutaion of Sport( 3 factors)
Movement analysis
Physiological analysis
Injury analysis
47
Evaluation of sport-Movement analysis
Body and limb movement patterns
| Muscular invovlement
48
Evaluation of sport-Physiological analysis
Strength, power, hypertrophy, or muscular endurance priorities
49
Evalutation of sport-injury analysis
Common sites of joint/muscle injury
| Causative factors
50
Needs Analysis-Assesment of the Athlete(2 parts)
Determine training status
| Physical testing and evalutaion
51
Assessment of the athlete-determine training status
```
Based on age
Type of previous training program
Length of recent participation
Level of intensity
Exercise technique experience
```
52
Assessment of the athlete-physical testing and evaluation
Tests should relate to sport
Use results of movement analysis to select test
Compare results to normative data to determine strengths and weaknesses
53
What are the resistance training goals
1. Muscular strength
2. Power
3. Hypertroph
4. Muscular endurance
54
When identifying prinary goal, how many outcomes per season?
One
55
2. Exercise Selection
Exercise Classifications and Sport Specific Exercises
56
Exercise selection-exercise classifications
Assistance exercise
| Core exercises
57
Exercise classifications-Assistance exercise
Recruits small muscle area
Involve one joint
Less important to improve sport performance
58
Exercise classifications-core exercises
Structual
Power
Other core
59
Core exercises-structural
2nd important
| Load spine directly or indirectly
60
Core exercises-power
1st important
Fast
Quick and explosive
61
Core exercises-other core
Multijoint
Recruit 1 or more large muscle areas
Involve 2 or more primary joints
Recieve priority
62
Sport specific exercises pros
Choose training activities to increase positive transfer to sport
Training specifity
63
Training specifity
Specifity=train specific to the activity wanting to be done
SAID=Specific Adaption to Imposed Demands
Look at table 17.3
64
Agonist muscle
Muscle actively causing movement
65
Antagonist muscle
Passive muscle or group on opposite side of limb
66
What is important in exercise selection?
Making sure to remember muscle balance
Have athlete demo exercise
Choose based on available equipment
Heed available training time per season
67
Which class of exercise take priority?
In order:
1. Power
2. Structural
3. Other Core
4. Assistance
68
3. Training Frequency
Based on # of sessions per time period and training age
69
Training age
Affects the amount of rest days needed
70
Amount of exercsie rec. for beginners, intermediate, and advanced
Beg. - 2/3 times per week
Int. - 3/4 times per week
Adv. - 4-7 timer per week
71
What are the training frequency guidelines?
At least one recovery day
| No more than 3 days in between of rest per muscle group
72
Split routine
Training different muscle groups on different days
| For intermediate or advanced
73
Sport season guidelines
- off season = 4 to 6 sessions
- pre season = 3 to 4 sessions
- in season = 1 to 3 sessions
- post season = 0 to 3 sessions
74
Training load- Exercise type
Max or near max loads require more recovery time
75
4. Exercise order
1. Power
2. Structural
3. Other core
4. Assistance
76
Power examples
Snatch
Hang clean
Power clean
Push jerk
77
Structural exercises
Back squat
| Military press
78
Other core
Incline bench press, romanian deadlift
79
Assistance examples
Lateral raises
| Leg abduction
80
Circuit training
Exercises performed in specific order with minumum rest periods
Push and Pull
81
Compound set
Sequentially doing 2 different exercises on same muscle group back to back
82
Superset
2 sequentially performed exercises that stress opposing mucles
83
5. Loads and Reps
Load = amount of weight assigned to an exercise set
84
1 RM
% 1 repetition max
| Greatest amount of weight that can be lifted, with proper technique, for only one rep
85
RM
Repetition max
86
Muliple RM
Most weight lifted for a specified # of rep
87
Intensity
Measures quantity of work
| Affected by arrangement of reps and sets
88
Is the relationship between reps and loads inverse or proportional?
Inverse
More load, less reps ]
Ex. 100% 1RM gives 1 rep while 85% 1RM gives 7 reps
89
Steps to determine load
1. Determine 1 RM
2. Tests (actual 1RM or estimate)
3. Determine goal (Strength, power, endurance, or hypertrophy
4. Determine % 1RM associated with goal
5. Mulitply 1 RM by %1RM
6. Assign load
90
Assigning loads (Power)
80% 1RM=2-5 rep range not 8
91
Assigning load example
Training goal = strength
Actual 1 RM = 250 lbs
Load will be less than 85% 1RM, rep no more than 6
Assign load = .85 x 250 lbs = 212.5 lbs, 5 reps
92
What can overtraining lead to?
Exteme fatigue
Illness
Injury
93
Overtraining
Excessive frequency, volume, or intensity
| Lack of rest, recovery, nutrient intake
94
2 for 2 rule
If athlete can perform 2 or more reps during last set for 2 consecutive workouts, then add weight
95
6. Volume
Total amount of weight lifted in a traning session
96
Set
Groups of reps sequentially performed before rest
97
Repetition-volume
Total number of reps during sessions
| Sets x reps
98
Load-volume
Total amount of weight lifted during a session
| Sets x reps x weight
99
Example of load volume
3 sets x 10 reps x 45 lbs = 1,350 lbs
100
7. Rest Periods
Time dedicated to recovery between sets and exercises
101
Length of rest depends on:
1. Training goal
2. Relative load lifted
3. Training status
102
Periodization
The planned manipulation of training variables
103
What is periodization used for?
To maximize performance and minimize overtraining
104
4 goals of resistance training programs
1. Strength
2. Hypertrophy
3. Power
4. Endurance
105
Selye’s General Adaption Syndrome (1956)
1. Alarm phase
- shock, soreness
2. Resistance
- muscular fitness, adaptation
3. Exhaustion
- stress persists
106
Periodization models
Linear = traditional
Reverse linear = one declines, no increase
Nonlinear = undulating = changing
Step wise = change variables
Overreaching = more than typical load, then decrease
107
Linear
Classic model with gradual increase in intensity
108
Nonlinear
Fluctuations in load and volume
109
Periodization cycles
1. Microcycle
2. Mesocycle
3. Macrocycle
110
Microcycle
Number of training sessions in a unit
Ex=hard day, easy day, combo, rest, repeat
1 to 4 weeks
111
Mesocycle
Block of microcycles
Represent attainment of goal phase
Strength, hypertrophy, etc
4 to 12 weeks
112
Macrocycle
Combined phase of micro and mesocycles to accompish goal
Ex=complete in trialthlon
1 to 4 years
113
Phases of periodization
1. Preparatory
2. 1st Transition
3. Competition
4. 2nd Transition (Active Rest)
114
1. Preparatory phase
3 stages
- hypertrophy (H)
- strength (S)
- power (P)
115
How long does hypertrophy last in the preparatory phase?
1 to 6 weeks
| Non sport specific
116
Basic strength in preparatory phase
More sport specific
| Structural, closed chain (limbs are fixed to machine or ground) exercises
117
Power in preparatory phase
Sport specific resistance training
118
2. The first transition period
1 week
| Break between high volume and high intensity
119
3. Competition period
Mesocycle places athlete in peak condition
3 weeks
If over three weeks = overtraining
120
4. Second transition period
```
Active rest
Rehabilitate injuries
Prepare for strenuous phase
Rest physically and mentally
1-4 weeks
```
121
Supercompensation
Reliance on nuerological adaptions to continue training while muscles adapt
122
Early strength gains
1 weeks
Increase in neural drive
Recruits muscle fibers
Increase in synergistic (helper) muscles
