Resistance Training Technique Flashcards
Four Common Variations of Bar Grips
(a) Pronated grip
(b) Supinated grip
(c) Alternated grip
(d) Hook grip (posterior view)
The thumb is wrapped around the bar in all of the grips shown; this positioning is called…
Closed Grip.
When the thumb does not wrap around the bar, the grip is called…
Open or False Grip.
A full range of motion maximizes the…
Value of an exercise and improves or maintains flexibility. (Partial ROM exercises may be justified at times)
Slow, controlled movements increase the likelihood that…
Full ROM can be reached, though quick movements are appropriate for power exercises. (Type of exercise is important as well as the specificity of the program design)
Breathing considerations
The sticking point is the most strenuous movement of a repetition, and it typically occurs soon after the transition from the eccentric phase to the concentric phase; Instruct individuals to: Exhale through the sticking point, Inhale during the less stressful phase of the repetition
The faster we move concentrically the…
Weaker we are
The faster we move eccentrically the…
Stronger we are
For general population we train what range of motion?
Full range of motion (Trains weakest point go movement)
Weight Belt
Help increase the rigidity of the movement; For general population don’t use unless they need it for extra help; Trying to increase ADL so want them to actively stabilize not rely on belt
Valsalva Maneuver (Breathing Considerations)
For experienced and well-resistance-trained individuals performing structural exercises; Assists in maintaining proper vertebral alignment and support; Involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso; Helps to establish the neutral spine and erect upper torso position in many exercises
For most exercises, exhale through the…
Sticking point of the concentric phase and inhale during the eccentric phase.
Experienced and well-trained athletes may want to use the Valsalva maneuver when performing…
structural exercises to assist in maintaining proper vertebral alignment and support.
Spotters are typically required for free weight exercises performed with…
A bar moving over the head; A bar positioned on the back; A bar racked on the front of the shoulders; A bar passing over the face
Do not spot power exercises
Speed of activity and ROM involved increase injury risk for spotter and individual
Overhead exercises and those with the bar on the back or front shoulders (Types of exercises performed and equipment involved)
Should be performed inside a power rack with the crossbars in place at an appropriate height; Out-of-the-rack exercises (e.g., forward step lunge orstep-up) with heavy weights can result in serious injury. (These exercises should be executed only by well-trained and skilled individuals and spotted by experienced professionals.)
Over-the-Face Exercises (Types of exercises performed and equipment involved)
The spotter must grasp the bar with an alternated grip, usually narrower than the athlete’s grip; Because of the bar’s curved trajectory in some exercises (e.g., lying triceps extension, barbell pullover), the spotter will use an alternated grip to pick up the bar and return it to the floor but a supinated grip to spot the bar.
Number of Spotters
Determined by load, experience and ability of athlete and spotters, and physical strength of spotters
Communication between Athlete and Spotter
Use of a liftoff, How many repetitions, Timing of spotting assistance
Benefits of bodyweight training
Specific to each individual’s anthropometrics; Often includes closed chain–based exercises; Strengthens several muscle groups at once; Develops relative strength; Improves body control; Is a low-cost training alternative
Anatomical Core (Anatomical focus)
The axial skeleton and all of the soft tissues with proximal attachments that originate on the axial skeleton
Anatomical Focus
It is suggested that increasing an athlete’s LPHC stability will result in a better foundation for force production in the upper and lower extremities.
Isolation Exercises
Typically involve dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities.
Ground-based free weight activities appear to offer similar or, in most cases, greater activation of the…
LPHC musculature when compared to traditional isolation exercises designed to engage the core.
Machines versus Free Weight Exercises
Machines offer greater stability and may result in a better ability to target specific muscle groups; Free weights cause greater activation of stabilizer muscles and offer the ideal combination of specificity and instability.
Instability devices
Exercises performed on unstable surfaces or devices, whose usage stems from use in physiotherapy settings; May increase core muscle activation, but can lower force output of an exercise by 30% or more
Ground-based free weight exercises (e.g., squats, deadlifts, Olympic lifts) involve a degree of instability that allows for…
simultaneous development of all links of the kinetic chain, offering a much better training stimulus for the development of core stability and the enhancement of athletic performance than do instability device–based exercises.
Constant External Resistance
The most common method for applying resistance, represented by traditional methods such as free weights; The external load remains constant throughout the full ROM and better represents real-life activities.
Accommodating Resistance
May also be called semi-isokinetic resistance; Allows for the speed of movement or the isokinetic resistance to be controlled throughout the full ROM; May not provide adequate training stimulus when compared to traditional resistance methods
Variable Resistance
Attempts to alter resistance so the muscle maximizes force throughout the full ROM; Usually involves the use of chains or resistance bands
Determining Resistance with Chains (Chain-supplemented exercises)
Determined by the structure, density, length, and diameter of the chain used; Must determine the absolute chain resistance at the top and bottom of the movement, summate, and then average; Should be used only with experienced athletes who have stable exercise technique
Applying Chains to Free Weight Exercises (Chain-supplemented exercises)
Chains can be allowed to touch the floor from a fully extended position or hung from a lighter chain. This allows for the chain to touch the floor only at the lowest portion of the lift; In turn, this can help to increase neuromuscular activation or cause a more rapid stretch–shortening cycle.
Determining Resistance with Resistance bands (Resistance band exercises)
Based on Hooke’s law (tension = stiffness × deformation); Must be aware that two supposedly equal resistance bands may have 3.2% to 5.2% difference, which could lead to an 8% to 19% difference in mean tension between the bands; Highest load experienced at the top position
Nontraditional Implement Training
Increasing in popularity; There is currently relatively little research directly exploring the efficacy of these types of training methods.
Strongman Training
Tire flipping; Log lifting; Farmer’s walk
Unilateral Training
Often used to reduce bilateral asymmetries or as a rehabilitation tool
Bilateral Deficit
Asymmetries in force production between unilateral and bilateral movements
Bilateral Facilitation
An increase in voluntary activation of the agonist muscle group during bilateral movements
Core Exercises
Recruit one or more large muscle areas; Involve two or more primary joints; Receive priority because of their direct application to the sport/ ADL
Assistance Exercises
Recruit smaller muscle areas; Involve only one primary joint; Considered less important to improving performance
Structural exercises
Emphasize loading the spine directly or indirectly
Power exercises
Structural exercises that are performed very quickly or explosively
Exercise Order
Power exercises (such as the snatch, hang clean, power clean, and push jerk) should be performedfirst in a training session; Followed by other nonpower core exercises; Then assistance exercises
Upper and lower body exercises (alternated)
One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises; If the exercises are performed with minimal rest periods, this method is also referred to as circuit training
“Push” and “pull” exercises (alternated)
Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).
Superset
Involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).
Compound Set
Involves sequentially performing two different exercises for the same muscle group
