Lower Body Resistance Training

Question 1

when is single joint a good option?

Answer 1

• return to play (might not be able to work up the chain)
• targeting muscle group, train a movement, we don’t train a muscle (ex. calf raises, plantarflexion for jumping/running)

Question 2

describe the exercise categorization of the lower body

Answer 2

lower > bilateral knee dom/bilateral hip dom/unilateral knee dom/ unilateral hip dom

Question 3

describe the exercise categorization of the torso

Answer 3

torso> rotation, flexion & extension, anti-flexion & extension, anti-rotation
*creating movement OR resisting movement

Question 4

list some examples of unilateral knee dominant

Answer 4

split squat, lunging

Question 5

list some examples of bilateral knee dominant exercises

Answer 5

goblet squat, front squat, back squat

Question 6

list some examples of unilateral hip dom exercises

Answer 6

sl glute bridge, sl rdl, *kickstand

Question 7

list some examples of bilateral hip dom exercises

Answer 7

pull through rdl, glute bridge

Question 8

as time under tension increases _

Answer 8

intensity should go down (volume and intensity have inverse relationship)

Question 9

time under tension is a _ variable in programming

Answer 9

acute
*time under tension/tempo

Question 10

how is tempo read?

Answer 10

• first number is eccentric
• second number is pause or transition phase
• third number is concentric phase
  *applies to most exercises but depends on starting position

*ex. EXP, 402, 302, 301, 212, STA, CONT, ISO

Question 11

list the categories in the squat threshold matrix in order from most regressed to most progressed

Answer 11

low threshold & high stability, low stability & low threshold, high threshold & high stability, low stability & high threshold

Question 12

list the components of high stability/low threshold squat matrix and an exercise example

Answer 12

• high reps
• long isometrics
• slower tempos
• bodyweight/bands/cables
  eg. goblet squat

Question 13

list the components of low stability/low threshold squat matrix and an exercise example

Answer 13

• high reps
• long tempos
• rnt/combination
• isometrics
• bodyweight/bands/cables
  eg. split squat

Question 14

list the components of high stability/high threshold squat matrix and an exercise example

Answer 14

• low reps
• overcoming isometrics
• bb/db/kb
  eg. bb back squat

Question 15

list the components of low stability/high threshold squat matrix and an exercise example

Answer 15

• mod to low reps
• faster tempos
• rn/combination
• bb/db/kb/cables/bands
  eg. bb reverse lunge

Question 16

list the components of high stability/low threshold hinge (hip bridge) matrix and an exercise example

Answer 16

• high reps
• isometrics
• slower tempo
• bodyweight/bands
• back/feet on ground
  ex. glute bridge

Question 17

list the components of low stability/low threshold hinge (hip bridge) matrix and an exercise example

Answer 17

• high reps
• slower tempos
• rnt/dynamic
• isometrics
• bodyweight/bands
• staggered/single leg
• back/feet elevated
  ex. sl glute bridge

Question 18

list the components of high stability/high threshold hinge (hip bridge) matrix and an exercise example

Answer 18

• overcoming isometrics
• moderate to low reps
• db/bb/kb
• supine or back/feet elevated
  eg. BB hip bridge

Question 19

list the components of low stability/high threshold hinge (hip bridge) matrix and an exercise example

Answer 19

• mod to low reps
• faster tempos or dynamic
• bb/db/kb/cables/bands
• staggered or single leg
• back/feet elevated
  ex. bb sl hip bridge