Exercise Technique for Alternative Modes and Nontraditional Training

Question 1

True or False: Ground based free weight exercises appear to offer similar or in most cases, greater activation of the core compared to traditional core isolation exercises

Answer 1

True

Question 2

In what setting/for what purpose have instability devices been shown to offer the greatest benefit?

Answer 2

In the rehabilitation setting for rehabbing an injured athlete

Some evidence to suggest that this form of training may be particularly helpful in the rehab/prevention of ACL injuries

Question 3

Why are free weight ground based exercises considered more beneficial for improving sport performance than weight machines?

Answer 3

They offer the optimal level of specificity and instability

Question 4

Type of force that remains constant throughout the entire movement when performing a resistance exercise

EX. DB or barbell exercises

Answer 4

Constant external resistance

Question 5

Type of force changes throughout the movement to help the muscle maximize force application throughout the full ROM

Ex. chains, bands

Answer 5

Variable resistance

Question 6

Where is the greatest amount of resistance provided in the movement when bands or chains are added to a constant external force such as a barbell/DB?

Answer 6

Lock out; at the top of movement (for bench, squat, etc)

Question 7

Variable resistance through bands/chains can cause a more rapid stretch-shortening cycle and greater eccentric unloading at the bottom of the movement resulting in the benefit of _____

Answer 7

Quicker amortization phase –> greater movement velocity

Question 8

What is the equation for determining the resistance/tension of a resistance band?

Answer 8

Tension = stiffness (k) x deformation (d) of the band when stretched

Question 9

What 3 techniques can be used in tire flipping?

Answer 9

1) Sumo - often the preferred method
2) Backlift - narrower, more conventional Deadlift stance
3) Shoulders against the tire - similar to a front squat; tire rests against the front delts, clavicle, and chin

Question 10

What are the 3 most common mistakes made when performing the tire flip?

Answer 10

1) Placing feet too close to the tire resulting in rounding of the back
2) Hips rising faster than the shoulders during the initial pushing motion
3) Using a lifting motion instead of a pushing motion (athlete should drive tire forward and move forward with tire as it is elevated)

Question 11

How many spotters are recommended to be used during the tire flip?

Answer 11

Two

Question 12

What type of individual is likely to benefit most from unilateral training?

Answer 12

Untrained, injured, or weaker individuals as they are more likely to have a bilateral deficit compared to trained individuals

Question 13

Why are trained athletes less likely to receive significant strength gains from unilateral training?

Answer 13

They exhibit a bilateral Facilitation in which force produced during bilateral movements is greater than the sum of the forces produced during unilateral movements

Question 14

When the force production of bilateral movements is less than the sum of the forces produced during unilateral movements

Answer 14

Bilateral deficit

Question 15

Training on instability devices can reduce the overall force production and power output to less than ___% compared to a stable condition

Answer 15

less than 70%

Question 16

What is the rationale for using variable resistance training methods (bands, chains)?

Answer 16

To accommodate the changing mechanical advantages throughout the ROM for constant-loaded exercises