LEC3: Motor Learning for Strength Training Flashcards
What is motor learning?
Generally defined as a set of processes aimed at learning and refining new skills by practicing them
Task is learned when it can be repeated, used with efficiency and transferred to different situations
Why is motor learning important
- Will help the improvement of technique
- Actual learning must take place to have a meaningful impact
- A coach and/or program is only as good as the ability for the client to retain skill
Motor learning is a ____________ change in the ability to execute a motor skill as a result of practice or experience.
This is in contrast to performance, the act of executing a motor skill that results in a ____________
change.
relatively permanent, temporary non permanent
Successful learning and retention is guided by:
- Skill presentation
- Error detection/correction
- Feedback
- Retention
What are the three stages of learning model? (Fitts and Posner, 1967)
- Cognitive stage: beginner or novice
- Associative stage: intermediate or practice
- Autonomous stage: advanced or fine-tuning
What are the two types of focus of attention?
Internal and External
What is internal focus of attention?
occurs when an athlete concentrates on their body and its movements
1. direction (towards vs away, up vs down)
2. distance (proximal (close): novice; distal (far): advanced)
What is external focus of attention
occurs when an athlete concentrates on objects or actions outside of the athlete’s body
1. direction (towards vs away, up vs down)
2. distance (proximal (close): novice; distal (far): advanced)
3. description (action (visual) words; analogies and metaphors)
Long Loop (DDCDD)
- Describe it: extended description of the movement
- Demonstrate it: physical demonstration of the movement
- Cue it: Brief phrase used to focus attention on the movement
- Do it: athlete maintains focus while performing the movement
- Debrief it: Athlete + coach feedback is considered
Short Loop (CDD)
- Cue it: Brief phrase used to focus attention on the movement
- Do it: athlete maintains focus while performing the movement
- Debrief it: Athlete + coach feedback is considered
What are some ways to measure performance outcomes?
- Movement efficiency
- Movement effectiveness
How is movement efficiency measured?
Measured by muscular activity, maximum force production, speed, or endurance
How is movement effectiveness measured?
Measured by balance or accuracy.
What is the focus of attention in weightlifting?
Internal focus of attention had greater barbell-cervical-hip angle at maximal barbell height. This indicated that the lifter was dropping under the barbell too soon.
Internal focus of attention subjects had more unsuccessful attempts versus those using external focus
Example of narrow internal
“extend your hips as explosively as you can”
Example of broad internal
“drive your leg back as explosively as you can”
Example of Hybrid
“drive your leg back into the ground as explosively as you can”
Example of close external
“drive the ground back as explosively as you can”
Example of far external
“drive towards the finish as explosively as you can”
Cues: NCMJ Box Jump
Internal: extend your legs as fast as possible/contract your leg muscles rapidly
External: push the floor away as fast as possible / Jump as high over the box as possible
Cues: CMJ Box Jump
Internal: Bend your legs then extend them as fast as possible / Contract your leg muscles rapidly
External: Dip quickly and push the floor away as fast as possible / Jump as high over the box as possible
Cues: Squat Clean
Internal: Extend your legs as fast as possible / Drive your elbows up
External: Drive the floor away as fast as possible / Keep the bar as close to your shirt as possible
Cues: Goodmorning w/ Jump
Internal: Shift the weight into your heels then jump through your toes / Try to get your head as high as possible
External: Shift to the back of the room / Try to jump the bar as high as possible
Cues: Back Squat (heel lift)
Internal: Contract your leg muscles as hard as possible / Drive your legs
External: Push through the bar as hard as possible / Push the floor away
The Effects of Internal and External Focus of Attention on a Four Week Strength Training Intervention
External had a 13.2% change while internal had a 7.3% change
When should external focus cues be used?
Most beneficial in speed and power movements
When should internal focus cue be used?
Use only in technique focused session or correct form
Cues: power clean
Internal:
- engage the leg muscles as hard as you can
- elbows up
External:
- push the ground away
- forcefully pull the bar
- stay close to the bar
Cues: Sprint
Internal:
- activate glutes
- drive with the knees
- kick heel upwards
External:
- push off the ground
- ball of foot rebounds off the groundlike a bouncy ball
- stay long and low (during acceleration)
Cues: Countermovement Jump
Internal: Explosively extend ankles, knees, and at once
External:
- push the ground away
- touch the sky
- get off the ground quickly
Cues: Landing Techniques
Internal: engage abdominals
External: do not make a sound on the way down
Cues: Weighted step-up with balance
Internal:
- keep knee in alignment
- keep foot horizontal on step
- engage glutes
External:
- stay long and narrow
- push against the step
- keep bar horizontal
Cues: Running
Internal:
- focus on inhale and exhale
- land midfoot
- engage abdominals
- activate glutes
- drive knees up
External:
- gently fall forward as if someone is holding you up in front of you
- focus on distance covered or surroundings
- stay off the ground
Cues: Cycling
Internal:
- hinge from the hip
- keep back long with loose grip on handlebars
- engage glutes and hip flexors to circle leg
- engage the abdominals
External:
- trace a circle with toes
- keep resistance through entire wheel rotation
Cues: Rowing
Internal:
- keep head in line with spine
- engage glutes and quads as you straighten knees
- bend elbows and retract shoulders
External:
- push against seat with hips
- push against the footbeds
- bring bar to chest
Cues: Walking
Internal:
- activate glutes
- push hips forward
- pull shoulders back
- engage abdominals
External:
- lengthen away from the ground
- feel a string pulling you up from the crown of head
- shoulders in back pockets
Goal and Cues: Squat
Goal: strength
Internal: simultaneously extend the ankles, knees, and hips
External: bend the bar, spread the floor, push against the ground
Goal and Cues: Bench Press
Goal: Strength
Internal: activate the pectoralis major, move your arms away from you, extend the elbow
External: push the bar away, explosively move the bar towards the ceiling
Goal and Cues: Leg Curl
Goal: Hypertrophy
Internal: activate the hamstring, bend at the knee
External: pull ankle pad toward you
Goal and Cues: Lat Pull-down
Goal: Hypertrophy
Internal: engage latissimus dorsi to pull arms down, contract biceps to bend elbow, bring elbows to side of body
External: pull the bar down, try to bend the bar inwards
Goal and Cues: Deadlift
Goal: Strength
Internal: hinge at the hips, keep back straight, extend hip, knee, and ankle
External: drive your feet through the floor, pull the bar
What is knowledge of performance?
Refers to information provided to a performer, indicating the quality or patterning of their movement.It may include information such as displacement, velocity or joint motion. (Schmidt & Wrisberg, 2004)
- “You are extending your hips too slowly [on a squat jump]”
What is knowledge of results?
extrinsic information about the movement outcome in relation to the goal. (Bilodeau, Bilodeau, & Schumsky, 1959)
- “You got 500 watts on that rep, your goal is 600 watts” *measured with tendo unit
What is continuous feedback?
Provide feedback before, during, and after. Good for beginners
What is summative feedback?
Provide feedback after a summary of the set
What is faded feedback?
As you develop, the coach provides less and less feedback
What is bandwidth feedback?
Only providing feedback if it is outside the bandwidth of acceptable performance. “if it’s good enough, it’s good enough”
What is contextual interference?
Functional interference found in a practice situation when several tasks must be learned and are practiced together.
Contextual Interference: block trials
Consist of a number of sets and repetitions of a skill all completed without interruption. (Shea & Morgan, 2012)
Contextual Interference: random trials
mix sets and possibly repetitions of multiple skills in random order. (Kalkhoran & Shariati, 2012)
Contextual Interference: serial trials
mix sets and possibly repetitions of multiple skills in a predictable order. (Kalkhoran & Shariati, 2012)
Low Contextual Interference (LCI)
Low contextual interference involves practicing a single skill or task repeatedly before moving on to another skill.
High Contextual Interference (HCI)
High contextual interference involves practicing multiple skills or tasks in a random or mixed order, which can create interference between the different skills.
(better than LCI)
