Exam 2 Flashcards
Optimal amount of STRESS
- applied at the right times with the optimal amount of recovery between application of stress.
- this needs to be individualized for each person. everyones stress level and recovery is different.
- nutrition is important to this factor
- Stress and sink analogy????
GAS
General Adaption Syndrome
1 Alarm Reaction
2 resistance stage
3 exhaustion stage
Alarm reaction
GAS
first reaction to stressor. resistance diminished
Resistance stage
GAS
if the body or individual adapts to the stressor increased resistance occurs. alarm reactions disappear.
Exhaustion Stage
GAS
Look at the chart
long-continued exposure wears own body’s resistance; adaptations energy is exhausted. alarm reaction signs reappear. individual can eventually die. ( overtraining/ too much stress on the body)
Specificity
– want to train the same way you play
- Working on
1 muscle groups, muscle actions, rom, movement, joint, metabolic
** will want to train the certain muscle you want to use.
SAID principle
Specific Adaptation Imposed Demand
-type of demand placed on body dictates type of adaptation that will occur
Overload
- putting more stress on the body than it is used too
- different resistance and aerobic
Resistance
overload
1 intensity
2 volume
3 rest periods between sets
4 biomechanics, leverages, body postions
(Intensity)
Resistance
overload
by ↑ the weight
(volume)
Resistance
overload
the ↑ the amount of reps that you do
- number of repetitions in a set
- number of exercises in a session
- number of sessions in a week
Aerobic
overload
- volume
- duration
- intensity
- recovery
(Volume)
Aerobic
overload
how much they do ( weekly miles)
(duration)
Aerobic
overload
the distance – making the run longer
(intensity)
Aerobic
overload
how fast you are running – speed
(recovery)
Aerobic
overload
time between runs
Progressive Overload
stress continues to be more * or different) than the body is used too
– variation plays a role
* over time you are adding the stress to the body
( the guy hold the cow)
periodization
- 1960 is when it became big
- systematic planning of training
- tudor bompa made it popular
- topic has received a lot of attention in athletics programming
Macrocycles (large division)
[Periodization]
several months to a year or years ( up to four years) time period
Mesocycles(intermediate)
[Periodization]
several weeks to several months time period
Microcycles ( smallest )
[Periodization]
days to weeks time period
Common types of periodization
1 linear-norm scale
2 block- month blocks
3 undulating
Bars/ Barbells
There are many different shapes and lengths
Knurling
Bars/ Barbells
rough part of bar used fro grip
Sleeve
Bars/ Barbells
outer portion where plates are loaded → want this to rotate
Bar Marks
Bars/ Barbells
there is no real standardization unless used for competitive lifting
- the middle knurling is used to back squat
Fixed barbells
Bars/ Barbells
usualy shorter length and used for arm exercises
- cant change the weight
two types of bar diameter of outer sleeve
Bars/ Barbells
1 Olympic (2 inches)- most common in commercial settings
2 Standard (1 inches)- more common for personal use in home gym settings
most common types of Olympic bars
Bars/ Barbells
- 7 foot straight bar
- EZ curl bar
7 foot straight bar
most common types of Olympic bars
Bars/ Barbells
45 pounds
** shorter and lighter straight bars exist but are less common
[5ft long bar]
EZ curl bar
most common types of Olympic bars
Bars/ Barbells
15-25 pounds
is usually short and always curved (makes lifting easier on the wrists)
Bar prices OLYMPIC
Bars/ Barbells
- 45lb olympic cost $100-1200
- they are more expensive and have extreme material properies, low friction in rotation sleeves, handle heavy loads ( 1000lb +) without the damaging the bar
Bar Prices CHEAP
Bars/ Barbells
you what you pay for; damage to bar is concern
- bent bar most common problem
- broken or fractured bars are less common but present greater safety/injury risk
Maintenance →Sleeves
Bars/ Barbells
make sure outer sleeves rotate freely
- a locked up sleeve can lead to injury!!
Maintenance →Bend
Bars/ Barbells
- cant unbend a bar
- cheap bars bend under load
- not unloaded bars on rack
- dropping loaded bars on racks cause damage
Maintenance →screws
Bars/ Barbells
make sure any screws on the outer sleeve are always tight (sleeves can fall off)
Maintenance →Rust
Bars/ Barbells
want to make sure the var doesnt rust
- BUT can be removed with wire brush and chemical agents
Maintenance →Cleaning
Bars/ Barbells
shouldnt really clean them in the grip region can lead to problems the moisture can cause grip issues
Plates/ discs
there are olympic and normal plates
plates sizes
Plates/ discs
2.5,5,10,25,35,45,100
— 35 lbs and 100 lbs are not always common
what are light factional plates?
Plates/ discs
these are used for special purposes but are uncommon
what shapes are the
Plates/ discs
-historically they were round
-interlocking plates
- plates with handles holes
-non-round plates with many sizes
→→ this can be hard to do some exercises ( deadlifting)
→→ designed for olympic weights,
Rubber plates
Plates/ discs
designed for olympic weights
- fatter and thicker than metal plates
- -rubber plates are made for designed for general use
- -removable rubber rings also exist but not common
Cheap plates
Plates/ discs
- these are more likely to break or fracture
Extra
Plates/ discs
- older plates
→ concrete sand, water, encased in plastic
-price ranges .5- 4 dollars per pound
-unit of measure varies
Collars
mechanism for tightly fitting and securing plates to barbells
- should always use collars
- weight of collar varies
collar designs
Collar
- handles
- really strong ones will need screws
- hand strength can be the limiting factor
Dumbbells
short handles designed for single hand use
-fixed weight but can be adjustable
two primary designs
Dumbbells
1 small plates
2 solid masses
3 other exist
Weights
Dumbbells
weights under 20 go up by 5 pounds
rubber?
Dumbbells
the heads or plates can be metal or rubber-encased
– the smaller ones are normally covered all over and are colored
maintenance
Dumbbells
-do not drop →lead to lose heads →they can become bent - make sure they are not lose anywhere →will need to look at screws →if head is lose can it fixed
Kettlebells
more??
a weight resembling a connonball with a handle
– allows for variety of movement
Balls
1 Medicine balls
2 stability balls
Medicine balls
Balls
weighred balls used for various exercises
- come in different weights (1-2 lb to 100+ lbs)
- older versions often encased by leather, now with rubber
- some have handles, other have ropes atttached
Stability balls
Balls
larger inflated balls often used to promote core strength/ balance
- different sizes exist; also different shapes ( the pill)
- proper inflation levels must be maintained and puncture risk minimized; will need to watch for wear and tear
Bands
bands have elastic propertiesof rubber
- they are portable & adaptable to diff. exercise
- limited # of different tensions
- bands can be attached to stable structures
- some bands have handles
- excessive stretching can break them (need to watch)
band thickness/strength
Bands
Thin
- often used for rehabilitation or those requiring very light resistance
Thick
- used by more experience people, usually for strength/ power purposes
- -look at section in slide
other strength implements
see pp. 238-242 for example
- straps used in conjunction with ones body in certain positions
Grips
1 gloves
2 chalk
3 lifting straps
4 hooks
Gloves
Grips
gloves without finger that cover palm
- prevents blisters and calluses; aids in grip and causes less pain
- not necessary for safe resistance training
chalk
Grips
magnesium carbonate
- aids in grip ( by absorbing moisture from the hands)
- only necessary when grip and safety may be compromised ( heavy loads)
- many gyms do not allow chalk because of the mess people make
Lifting straps
Grips
- used to tie the hands in the bar
- loop on one end goes around the wrist; tail of other end is wrapped around bar
- enhances ability to hold onto something bur dos not allow for the development of grip strength
- can become relaxant on them!!!→ this is bad
hooks
Grips
these are not common
-an actual hook like device is attached to the wrist and then used to hold the weight on
Footwear
- must have closed toe shoes
- ↓ the chance of injury if weight
is dropped
-lifting bear foot can be good for stability
-athletic shes are most common
-qualities: arch support, no-slip sole, and proper fit are all really important to GOOD shoes
Foot wear Olympic weightlifting
- elevated heel ( made of wood or non-compressive stuff)
- puts a lifter in better biomech. position for certain movements ( squat )
- allows for most efficient transfer of force from body to ground
- a runner shoe with a thick heel will change shape with a ton of weight while these shoes wont do that
- they have non-slip soles
- some choose shoes without an elevated heel but with very tine soles (better transmitions reasons)
Joint Support
1 Wraps
2 Sleeves
3 Knee braces
4 Lifting belts
Wraps
joint support
- used on the knees and wrist
- purpose
- -keeps joints warm
- -enhanced preconception
- structural support
- wraps and injury is unknown
Sleeves
joint support
- most often used on the knees
- is rubber or neoprene or elastic
- purposes generally mirror those of wraps but sleeves are usually much looser and easier to use
Knee braces (joint support)
can be used also if inicated
- someone that has or is preventing a knee injury
- helps keep the knee in track
Lifting belts (joint support)
-supports the lower back
→ ↑ intra-ab pressure prevents flexion of lumbar vertebrae
-used with exercises that place stress on lumbar spine
-shouldnt be used to alleviate techique problems
-used on heavier resistances
-chin-dip belt is not a supportive belt
-core muscle = body natural belt- M. are not trained right
Breathing
- valsalva maneuver
- natural reaction when exerting heavily; causes large increase in BP
- not recommended due to injur ; recommendation: inhal-eccentri, exhale-concentric
valsalva maneuver
breathing
excessively holding one breath and forcing against a closed glottis
safety issue
- frayed cables, torn belts, loose screws, loose/missing foot traction strips
- tripping hazards, equiment left on the floor, equipment layout
- sanitary and hygiene concerns – making sure everything is clean
Etiquette
- put equipment away
- do not monopolize equipment
- respect others
- understand balance between minding your own bus.
- wear appropriate attire
- respect facility rules and regulations
- knowing how to deal with difficult, annoying or uniformed individuals
Chest
1- single join (isolation) exercise
– flys
2- Multi-joint (compound) exercise
– presses
Bench Press- points of interaction
chest
- Five points of interaction 1 left and right hand 2 head 3 butt 4 back 5 feet
Bench Press
chest
- shoulder with for the grip is normal
- lower to nipple line
- need to have spotters
- uses the tric, pec, shoulders
- thumbless grip→ greater risk shouldnt let someone do
Incline Bench Press
Chest
- 20,35,45 degree angles
- must lift per to the floor
- lower above the nipple line
- will lift less
- need to set up pints harder to have spotters
Decline Bench Press
chest
- will need something to hold your feet into
- will lower to lower than the nipple line
- most dangerous of out of the presses
- the distance you lift is way shorter
- will be able to lift more weight with this press
- with DB spot at the wrist or elbows
Vertical Chest Press
chest
- this allows for a neutral grip
-upright and not supsine
-no corridination or balance needed→ good for old peeps
-the machine works for the average male and most girls
ADJUST
1 seat height- want it at nipple heith
2 seat back- works with Rom,
-moving it forward lets you go deeper
-moving it backward stops the depth
Narrow Grip Bench Press
chest
- easy on the shoulder
- works more with → tricpes, pecs
- balance will be a lot harder
- good form will have the bar hit your chest and not your hands
Cross-Bench Dip
chest
- you are btwn 2 benches with weight in your lap
- works on your triceps
- also your chest and shoulders
Reverse Grip Bench Press
chest
- free weight can be harder than a machine
- your hands are in a different postition
Weighted Dip
chest
- when you add weight to your dips
- mostly works the tris also the chest and shoulders
- stop when your elbows are at a 90 angle
- too deep can be dangerous
- will have to use the belt for more weight to be added
Cable Cross Over
chest
single joint movement
- pulling cables down at a diagonal
- can stop where your hands meet or go past that point
Cable Fly/ Machine Fly
chest
-pulling a cable up from the ground
pulling from the side
Dumbbell Pull Over
chest
- pull the db fromt he floor to the chest
- working the lats
- can also do with a bar
balance and the chest
- using a unstabel surface ( ball while doing a push up)
- lifting with a bamboo bar
Partial ROM
chest
1 floor press
2 board press
3 racklockout
Extra ROM
chest
1 cambered bar
2 arching/ briding of the back
3 feet/ legs in an up variation
Warm ups
adjustment period between rest and onset of exercise/activity
- the ↑ the intensity of planned activity the greater the importance
Purpose of warms ups
1 performance
2 safety
Performance
Purpose of warms ups
prepare the bod for exercise
- evidence indicates warming up is superior to not warming up in terms of the subsequent performance
Safety
Purpose of warms ups
reduce the potential risk of injury
- research is not clear on relationship between warming up and injury risk
what is the optimal warm up
a good warmup should optimally prepare the body for the given task w/o wasting energy or making fatigue
Types of warm up (passive and active)
1 passive- sauna, hot shower, heat applications
2 active- exercise, movement, used before sports performance
types of warm up ( general vs specific)
1 general- typically low intensity aerobic exericise lasting 5-10 min (total body work out)
2 specific- dynami or light static movements that mimic the sport lasting 5-15 min
** page 166 inbook for more
what the warmup should look like
the warm up should look like what our going to be doing
phsiological responses of warming up
page 166
postactivation potentilation
activated motor units stay facilitated for a period of time following maximal or near maximal muscle contraction
- may be part of the warm up or may be part of the workout
Role of static stretching
- prolonged static stretching is recommended for someone that has to do extreme ROM
- shown to reduce power related activities
- mechanical ↓ stiffness or muscle tendon
- neurophsiological: ↓ neural drive
- self-myofascial release
- *read the artical about it
Flexibility
measure of joint range of motion
types of flexibility
static
dynamic
allistic
Static flexibility
final position or ROM is held for a period of time
dynamic flexibility
ROM during movement
Ballisitic flexibility
ROM attained during explosive or bouncing-type movements
Importance of flexibility
1 maintenance of appropraite muscle lenght and balance
2 relationship btwn flexbility and injury risk in not clear
3 flexbility and athletic performance ** page 168
Factors affecting flexibility
page 169
Stretching ( active)
person provides the fore for the stretch
stretching (passive )
partner or device provides the force for the stretch
Static stretching
involves holding the final position for a period of time (5-30 seconds)
- specific m. groups are emphasized
- effective for ↑ ROM
- most productive when performed after exercise
Dynamic stretching
actively moving a joint through the ROM w/o any relaxation or holding or joint position
-specificc movement are empaisized – the a sport
-can aid in warming up
-ballisctic stretching is a type of dynamic stretching that involves bouncing type of motion
→can ↑ risk of injury
→ability to improe ROM is unclear
→may help prepare the body for ballistic exercise
proprioceptive neuromuscular facilitation (stretching type)
incorporates combination of concentric and eccentric and isometric muscle action as well as passive stretching
- neuromuscular mechanism promote muscle relaxation leading to increased ROM
- different types of PNF stretching (page 170)
other stretching
- can stretch every day
- there is no relationship btwn resistance training, muscle mass and flexibitiy
- look at the book of stretching
Cool Downs
- adjustmen period btwn the cessation of exercise and the rest
- returns body to homeostasis in a controlled manner
- appropriate reduction in cardiovascular dynamics
- removal of metabolic waste products
Upper Back
pulling up exercise
compound movements
** we have more grip problems with the back exercise
Pull up
Upper Backs
- need something to hang from
- people strenght compared to the body weight is different
- over hand grip
- –palms facing away from the body
- arm should be straight
- at the top you should go to where your chin is at the bar
- legs should be hanging
- grip with shoud be shoulder width unless you have a reason to do different
Chin up
Upper Backs
- under hand grip- palms facing in
- this is easier to do than a pull up
- pull is hard- other than that they are the same
Neutral Grip pull up
Upper Backs
-would need a different bar →because it is neutral -easier than a pull up - can use a triangle to to put on a bar →will be unstabel →you can hit your head
Flexed arm hang
Upper Backs
- physical testing
- Isometric workout
- you are timed
- same form of the pull up but you just hang there
- chin has to be above the bar
- -hand in over hand grip
- another way to test a pull up
Kipping pull up
Upper Backs
- you are using a swing to get your chin above the bar
- more power and techique than a pull up
muscle ups
Upper Backs
- you are also swinging
- you are pulling all the way up above the bar
- over hand grip
- more power in this exercise
other types of pull ups
Upper Backs
pulling up on a rope
samon ladder – arrow
Assisted Pull up
Upper Backs
-working the lats
-there is a bench that you knee on & it will take away the weight of your body
→allows you to slowly work up to a pull up
-can use someone hold your knees
-can use a band for help
Weighted Pull ups
Upper Backs
- you have a belts that allows you to ADD weight
- other wise everything is the same as a normal one
lat pull downs
Upper Backs
-sit on a machine
-pull down a bar from above your head to your chest
-can have many grips
→straight bar, nuetral grip
-full extension to the chest (ROM)
-techinque problems
→leanin back , too much swinging
-legs will be under a pad to look you in other wise you will be pulled up
-curved bar allows for more ROM
Lat Pull down (behind the head)
Upper Backs
- the bar will come behind the head by the neck
-most people say to not do this exercise
1 no real benefit to it
2 injury- shoulder problems dont want the bar on the spine
–people might feel it more/ lot easier to cheat on
Lat pull down (narrow neutral grip)
Upper Backs
- need to make sure you under stand that type of workout
- use the triangle – great way to get the narrow grip
Pull over (machine) (Upper Backs)
this has a machine
- *single joint movement
- elbow are up to start/ then pull down
- must use a seat belt
- very bad on people shoulders
- there is a petal which allows for your body to get into the machine
- **look at this exercise ***
Rows
Upper Backs
- uses a dumbbells or bars
-hard to do with lower back problems
-back must be in a flat back not curved
-with db you can kneel on the bench
-can have a supported chest row( t bar rows)
→pressure off the back
–[seated cable row]
—you will pull the cables toward you
—trap, rhomboids→ big thing lats
Shrugs
Upper Backs
- traps is the muscle you are working
- can use DB or bar
- shrug the shoulder to your ears
- can be using the shrug in a rack
- do it behind the back
- can use the canbrie bar
- using trap bars to do shrugs
Shrugs
Rolls or not
(Upper Backs)
dont think you are getting anything from the roll
– i dont know about injury
other shrugs issues
Upper Backs
- grip
- ROM
- potential for injry to neck muscles
more shit on my notes didnt have time to write down
Prior to program desin
Resistance training program
initial consultation
evaluation
goals
initial consultation
Prior to program desin
(Resistance training program)
getting history and a pre screening
Evaluation
Prior to program desin
(Resistance training program)
-testing and evaluation of results
-training experience and status
→should know if they are a beginner, intermediate, advanced
Goals
Prior to program desin
(Resistance training program)
muscular streght, power, hypertrophy, muscular endurance, bone strength
Exercise selection (Resistance training program)
- exercise choice
- types of exercises
- type of resistance
Exercise choice
Exercise selection
(Resistance training program)
what exercise will be done
- specificity principle
- time constraints
- equipment availability
- experience preference may play a role
- can the individual perform the exercise correctly
Types of exercises
Exercise selection
(Resistance training program)
** read page 196
1 Core - multi joint movement (compound)
- involve one or more large muscle groups
2 assistance- single joint movement
-smaller muscle groups or only one large muscle groups
type of resistance Exercise selection (Resistance training program)
- weight weight - pull or push ups
- machine
- free weight- kettle bells & BB
- other (elastic and, springs, hydraulics, inertia, water, bows)
Frequency- # of training sessions
Resistance training program
this is the number of training sessions per week Beginner- 1-3 days Intermediate- 3-4+ days Advanced- 3-5+ day --impact of other activites --personal schedule and time constraints
Frequency- which days & times
Resistance training program
- based on individual scheduel
-may need to used a split program
→different muscle groups on different days
** look at slide
order
Resistance training program
- Power then core
- muli joint then single joint
- large muscle group than small
- alternatin pushand pull exercises
- alternating uper body and lower body
Order– manner
Resistance training program
→starting and completeing an exercise
- takes a lot of time
→doing more than one at a time is better and faster
Order– compound sets
Resistance training program
pairing 2 E that work the same M
- back squats and paired with leg presses
Order– supeersets
Resistance training program
pairing 2 exercises that work opposite
- knee extension paired with knee flexion
Order– other pairing
Resistance training program
pairing 2 exercises that are unrelated
- back squate and bench press
- also when you can work 2 diff. muscles at the same time is good too
Order– circuit training
Resistance training program
→arrange multiple exercise in a particular sequence
→can be very efficient or inefficient
→ sequence should not be random; there should be a reason for the other
Number of set per exercies
Resistance training program
- beginners might start with 1 set per exe.
- multiple set can be implemented after the initail fam. phase
- multiple set are thought to e necessary for con. progress and gains
Load and reps
Resistance training program
NEED to know
1 where the person is at
2 where the person wants to go
what are their goals
Maximum strength
Goals
(Resistance training program)
low numbers of reps performed at a low intensity
- neuromusccular enhancement
- 6 or less reps at 85% 1RM or more
- long rest periods (3-5 min)
Muscular endurance
Goals
(Resistance training program)
high numbers of rep performed at a low intensity
- enhancement of a person ability to persist w a subma load
- 12 or more rep at 67% 1RM or less
- very short rest periods (less than 30 sec to 1 min)
Muscular hypertrophy
Goals
(Resistance training program)
moderate- high number of rep at moderate high intensity
- ↑ muscle fiver cross sectional dia.
- 6-12 reps at 67-85% 1RM
- short tomoderate rest periods (less 1 min to 2-3 min)
What is max power
Resistance training program
- need to know the person 1RM
-need to keep in mind that training goals
** table 11-6 page 201
NEED to know these
Volume
Resistance training program
total amount of weight lifted in a training session
-calculated how many total pounds
- a SET- a group of rep that re performed w/o a break
-number of rep is determinate my training goal
→# of set will vary with the person
- beginner might just have one set for each exercise
-once not a beginger many set is what is needed like 2 or 3 set per E with 10 + reps
Variation
Resistance training program
doing the same thing for a prolonged period of time will cause gains to ↓
→factors tha can be modulated to pomote varation
1 exercise choice
2 frequency
3 order
4 load
5 volume (set or reps)
6 rest periods
also having within week variation (heavy to light days)
Progression
Resistance training program
good rule of thumb is to follow the 2 for 2 rule
– great way to tell when you shoudl increase weight
- hard to tell how much someone should do
→ based on judgment and weight increment options
Examples of exercise philosphies that are on the fringe
Resistance training program
1 high intensity training
2 crossfit
3 superslow
