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KIN 335 > Lecture 12 > Flashcards

Lecture 12 Flashcards

1
Q

5 acute programming variables:

A
  • choice of exercise
  • order of exercise
  • volume
  • intensity
  • rest
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2
Q

Quality or quantity for the 5 acute programming variables:

A
  • choice of exercise: quality
  • order of exercise: quality
  • volume: quantity
  • intensity: quality
  • rest: quality and quantity
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3
Q

What determines exercise selection?

A
  • popular/trendy
  • utilized by famous coaches/athletes
  • athlete/client enjoys using
  • achieves training goals identified in needs analysis
  • need to do vs want to do
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4
Q

Look at back squat charts from studies***

A

.

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5
Q

Swimming push off: type of movement:

A

voluntary (jump)

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6
Q

Swimming push off: kinematics:

A
  • hip flexion-extension
  • knee flexion-extension
  • ankle plantar flexion
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7
Q

Swimming push off: resistance:

A

fluid resistance

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8
Q

Swimming push off: muscles:

A
  • gluteus maximum, quadriceps, soleus, gastrocnemius
  • concentric only
  • high velocity
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9
Q

Swimming push off: general exercises:

A
  • back squat

- front squat

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10
Q

Swimming push off: specific exercises:

A
  • clean (or clean variation)

- snatch (or snatch variation)

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11
Q

Jump landing: type of movement:

A

voluntary (landing)

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12
Q

Jump landing: kinematics:

A
  • hip flexion
  • knee flexion
  • ankle dorsiflexion
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13
Q

Jump landing: muscles:

A
  • gluteus maximum, quadriceps, soleus, gastrocnemius
  • eccentric only
  • high velocity
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14
Q

Jump landing: general exercises:

A
  • back squat
  • front squat
  • lunge
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15
Q

Jump landing: specific exercises:

A
  • clean/power clean
  • snatch/power snatch
  • split jerk
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16
Q

10 km run (metabolic) has _____ state.

A

steady

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17
Q

In a 10 km run, VO2 max are _____ factors.

A
  • central factors

- peripheral factors

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18
Q

In a 10 km run, intensity @ anaerobic threshold are ______ factors.

A

peripheral factors

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19
Q

Central factors in 10 km run:

A
  • running (LSD)
  • biking
  • rowing ergometer
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20
Q

Peripheral factors in 10 km run:

A
  • running (sprints)
  • hill running
  • stair running
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21
Q

3 ways to classify exercises:

A
  • core vs assistance
  • multi-joint vs single-joint
  • ballistic vs non-ballistic
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22
Q

Core exercises:

A
  • multi-joint
  • utilizes many muscles
  • high training efficiency
  • free weight or machine
  • target movement patterns
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23
Q

Assistance exercises:

A
  • multi or single joint
  • isolates a few muscles
  • low training efficiency
  • free weight or machine
  • target specific muscles
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24
Q

Compare using BB squat (core) vs knee extension and hip adduction (assistance):

A
  • greater improvements in BB squat with core

- greater improvements in vertical jump with core

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25
Q

Limitations of core exercises:

A
  • strong quads (leg dominant strategy)
  • weak quads (back dominant strategy)
  • need stronger quads to engage knees more
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26
Q

Effects of core exercises only for ACL rehab:

A
  • weaker quadriceps
  • same hamstrings strength
  • slower return to sport
  • 5/22 return to sport at same level before injury
27
Q

Effects of core + assistance exercises for ACL rehab:

A
  • stronger quadriceps
  • same hamstrings strength
  • faster return to sport (2 months faster)
  • 12/22 return to sport at same level as before injury
28
Q

Non-ballistic core exercises has:

A
  • heavy resistance
  • slower movement
  • large joint ROM
29
Q

Non-ballistic core exercises use:

A

free weight or machine

30
Q

Non-ballistic core exercises are for:

A
  • maximum/neurologic strength
  • hypertrophy
  • muscular endurance
31
Q

Ballistic core exercises has:

A
  • moderate resistance
  • faster movement (create projectile)
  • accentuated region of force production
32
Q

Ballistic core exercises use:

A

typically free weight

33
Q

Ballistic core exercises are for:

A
  • explosive strength

- muscular endurance

34
Q

4 types of ballistic exercises:

A
  • weightlifting variations
  • implement throws
  • sprinting
  • jump
35
Q

Limitations of weightlifting variations of ballistic exercises:

A

requires coaching expertise

36
Q

Example of implementing throws for ballistic exercises:

A

medicine ball

37
Q

Limitations of implementing throws for ballistic exercises:

A

low resistance

38
Q

Examples of using sprinting for ballistic exercise:

A
  • run: hill stairs

- bike: electronic/mechanical resistance

39
Q

Limitations of hill/stair runs:

A

requires coaching expertise

40
Q

Limitations of bike sprinting:

A

requires specialized equipment

41
Q

Example of using jumps for ballistic exercise:

A

plyometrics for well trained athletes

42
Q

Limitations of using jumps for ballistic exercise:

A

low resistance

43
Q

2 weightlifting variations for ballistic exercise:

A
  • snatch

- clean & jerk

44
Q

Snatch/clean has ____ motion.

A

pulling

45
Q

Variations of snatch/clean:

A
  • squat and partial squat variations (eg. power clean)

- split variations (eg. split clean)

46
Q

Jerk has _____ motion.

A

pushing

47
Q

Variations of jerk:

A
  • split jerk

- power jerk (partial squat)

48
Q

How many exercises?

A
  • use fewest number of exercises to meet training objectives
  • identify most effective exercise for each training objective
  • fewer exercises, more sets per exercise
49
Q

General recommendations for number of exercises:

A
  • 1 core ballistic exercise/muscle or movement pattern (if required)
  • 1 core non-ballistic exercise/muscle or movement pattern
  • 1 assistance exercise/muscle (if required)
50
Q

Planned variation can occur:

A
  • within microcycle
  • NO variation between microcycles (within a block)
  • between blocks
51
Q

How can planned variation occur within a microcycle?

A
  • variation possible between training sessions

- reduce training monotony

52
Q

Why can’t planned variation occur between microcycles (within a block)?

A

`variation does not allow progression

53
Q

How can planned variation occur between blocks?

A

exercises selected depending on block objectives

54
Q

Order of exercises rules:

A
  • core exercises before assistance exercises

- ballistic exercises before non-ballistic exercises

55
Q

Why core exercises before assistance exercises?

A
  • use more muscles and large muscles first with core exercises
  • fatigue of target muscles during assistance exercises impairs core exercises
56
Q

Why ballistic exercises before non-ballistic exercises?

A
  • higher technique/skill element in ballistic exercises
  • ballistic exercises emphasize speed of muscle contraction
  • with increased training age may use non-ballistic before ballistic
57
Q

Order the following exercises: semi-stiff leg deadlift, back squat, leg extension.

A
  1. back squat
  2. semi-stiff leg deadlift
  3. leg extension
58
Q

Order the following exercises: weighted crunch, overhead press, pull-up, rotator cuff.

A
  1. overhead press or pull-up
  2. pull-up or overhead press
  3. weighted crunch or rotator cuff
  4. rotator cuff or weighted crunch
59
Q

Order the following exercises: pull-up, power snatch, front squat.

A
  1. power snatch
  2. front squat
  3. pull-up
60
Q

What are 2 ways we can alternate exercises?

A
  • super sets

- giant set

61
Q

Super sets example:

A

A1: overhead press
A2: pull-up

B1: weighted crunch
B2: rotator cuff

62
Q

Giant set example:

A

A1: leg extension
A2: calf raise
A3: dumbbell pullover

63
Q

Alternate exercises using …

A

different muscle groups

64
Q

Why alternate exercises?

A
  • minimal rest needed between exercises
  • fatigue from one exercise does not impair other exercises
  • reduces total time to perform exercises

KIN 335 (16 decks)

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