Lecture 12 Flashcards
5 acute programming variables:
- choice of exercise
- order of exercise
- volume
- intensity
- rest
Quality or quantity for the 5 acute programming variables:
- choice of exercise: quality
- order of exercise: quality
- volume: quantity
- intensity: quality
- rest: quality and quantity
What determines exercise selection?
- 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
Look at back squat charts from studies***
.
Swimming push off: type of movement:
voluntary (jump)
Swimming push off: kinematics:
- hip flexion-extension
- knee flexion-extension
- ankle plantar flexion
Swimming push off: resistance:
fluid resistance
Swimming push off: muscles:
- gluteus maximum, quadriceps, soleus, gastrocnemius
- concentric only
- high velocity
Swimming push off: general exercises:
- back squat
- front squat
Swimming push off: specific exercises:
- clean (or clean variation)
- snatch (or snatch variation)
Jump landing: type of movement:
voluntary (landing)
Jump landing: kinematics:
- hip flexion
- knee flexion
- ankle dorsiflexion
Jump landing: muscles:
- gluteus maximum, quadriceps, soleus, gastrocnemius
- eccentric only
- high velocity
Jump landing: general exercises:
- back squat
- front squat
- lunge
Jump landing: specific exercises:
- clean/power clean
- snatch/power snatch
- split jerk
10 km run (metabolic) has _____ state.
steady
In a 10 km run, VO2 max are _____ factors.
- central factors
- peripheral factors
In a 10 km run, intensity @ anaerobic threshold are ______ factors.
peripheral factors
Central factors in 10 km run:
- running (LSD)
- biking
- rowing ergometer
Peripheral factors in 10 km run:
- running (sprints)
- hill running
- stair running
3 ways to classify exercises:
- core vs assistance
- multi-joint vs single-joint
- ballistic vs non-ballistic
Core exercises:
- multi-joint
- utilizes many muscles
- high training efficiency
- free weight or machine
- target movement patterns
Assistance exercises:
- multi or single joint
- isolates a few muscles
- low training efficiency
- free weight or machine
- target specific muscles
Compare using BB squat (core) vs knee extension and hip adduction (assistance):
- greater improvements in BB squat with core
- greater improvements in vertical jump with core
Limitations of core exercises:
- strong quads (leg dominant strategy)
- weak quads (back dominant strategy)
- need stronger quads to engage knees more
Effects of core exercises only for ACL rehab:
- weaker quadriceps
- same hamstrings strength
- slower return to sport
- 5/22 return to sport at same level before injury
Effects of core + assistance exercises for ACL rehab:
- stronger quadriceps
- same hamstrings strength
- faster return to sport (2 months faster)
- 12/22 return to sport at same level as before injury
Non-ballistic core exercises has:
- heavy resistance
- slower movement
- large joint ROM
Non-ballistic core exercises use:
free weight or machine
Non-ballistic core exercises are for:
- maximum/neurologic strength
- hypertrophy
- muscular endurance
Ballistic core exercises has:
- moderate resistance
- faster movement (create projectile)
- accentuated region of force production
Ballistic core exercises use:
typically free weight
Ballistic core exercises are for:
- explosive strength
- muscular endurance
4 types of ballistic exercises:
- weightlifting variations
- implement throws
- sprinting
- jump
Limitations of weightlifting variations of ballistic exercises:
requires coaching expertise
Example of implementing throws for ballistic exercises:
medicine ball
Limitations of implementing throws for ballistic exercises:
low resistance
Examples of using sprinting for ballistic exercise:
- run: hill stairs
- bike: electronic/mechanical resistance
Limitations of hill/stair runs:
requires coaching expertise
Limitations of bike sprinting:
requires specialized equipment
Example of using jumps for ballistic exercise:
plyometrics for well trained athletes
Limitations of using jumps for ballistic exercise:
low resistance
2 weightlifting variations for ballistic exercise:
- snatch
- clean & jerk
Snatch/clean has ____ motion.
pulling
Variations of snatch/clean:
- squat and partial squat variations (eg. power clean)
- split variations (eg. split clean)
Jerk has _____ motion.
pushing
Variations of jerk:
- split jerk
- power jerk (partial squat)
How many exercises?
- use fewest number of exercises to meet training objectives
- identify most effective exercise for each training objective
- fewer exercises, more sets per exercise
General recommendations for number of exercises:
- 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)
Planned variation can occur:
- within microcycle
- NO variation between microcycles (within a block)
- between blocks
How can planned variation occur within a microcycle?
- variation possible between training sessions
- reduce training monotony
Why can’t planned variation occur between microcycles (within a block)?
`variation does not allow progression
How can planned variation occur between blocks?
exercises selected depending on block objectives
Order of exercises rules:
- core exercises before assistance exercises
- ballistic exercises before non-ballistic exercises
Why core exercises before assistance exercises?
- use more muscles and large muscles first with core exercises
- fatigue of target muscles during assistance exercises impairs core exercises
Why ballistic exercises before non-ballistic exercises?
- higher technique/skill element in ballistic exercises
- ballistic exercises emphasize speed of muscle contraction
- with increased training age may use non-ballistic before ballistic
Order the following exercises: semi-stiff leg deadlift, back squat, leg extension.
- back squat
- semi-stiff leg deadlift
- leg extension
Order the following exercises: weighted crunch, overhead press, pull-up, rotator cuff.
- overhead press or pull-up
- pull-up or overhead press
- weighted crunch or rotator cuff
- rotator cuff or weighted crunch
Order the following exercises: pull-up, power snatch, front squat.
- power snatch
- front squat
- pull-up
What are 2 ways we can alternate exercises?
- super sets
- giant set
Super sets example:
A1: overhead press
A2: pull-up
B1: weighted crunch
B2: rotator cuff
Giant set example:
A1: leg extension
A2: calf raise
A3: dumbbell pullover
Alternate exercises using …
different muscle groups
Why alternate exercises?
- minimal rest needed between exercises
- fatigue from one exercise does not impair other exercises
- reduces total time to perform exercises
