Test 3: Analysis of Upper Extremity Exercise Flashcards
Often one of the body’s weakest areas
Upper extremity
What are strength & endurance in shoulder area
- Essential for posture
- More efficient skill performance
- Specific conditioning exercises & activities should be intelligently selected
Things that we are doing in our society and things that are convenient for us are ruining our posture
Devolution of man
Typical weight room exercises concentrate only on:
Anterior shoulder
We group muscles together according to their:
Concentric functions
What do we need to know when viewing activity?
- Determine which muscles are performing the movement
- Know what type of contraction is occurring
- Know what kind of exercises are appropriate for developing the muscles
• Allows the athlete to assume a comfortable and balanced body position which to initiate sport skill
Stance Phase
• Used to lengthen the appropriate muscle to that they will be in a position to generate more force and momentum
Preparatory phase
- ie. acceleration, action, motion, or contact phase
* Phase where summation of force is generated
Movement phase
• Brings about negative acceleration (deceleration)
Follow-through phase
• Regain balance and positioning to be ready for next sport demand
Recovery phase
Our extremities consist of several bony segments linked by a series of joints
The kinetic chain concept
An extremity may be seen as representing an ____________________ if the distal end of the extremity is not fixed to any surface
examples?
open kinetic chain
Bicep curls, leg extensions, lat pull-downs
What are the advantages of an open kinetic chain?
You can isolate single joints and single muscles
When distal end of extremity is fixed, as in a push-up, dip, squat, or dead lift, extremity represents a ___________________
Examples?
Closed kinetic chain
Push-ups, pull-ups
Where does nutrients to the hyaline cartilage happen?
Closed kinetic chain
The only way you can stabilize a joint is using
Closed kinetic chain
Overload principle:
- Within appropriate parameters, a muscle or muscle group increases in strength in direct proportion to the overload placed on it
- The amount of overload applied varies significantly based on several factors
Why is it that when an untrained person beginning a strength program they are able to see gains quickly?
Mostly due to a refinement of neuromuscular function, rather than an actual increase in muscle tissue strength
- Intentional variance in a training program at regular intervals
- Done to bring about optimal gains in physical performance
- Designed so that the athlete will be at his/her peak level during the most competitive part of the season
Periodization
Ways you can manipulate the overload principle:
- number of sets per exercise
- repetitions per set
- types of exercises
- number of exercises per training session
- rest periods between sets & exercises
- resistance used for a set
- type of muscle contraction
- number of training sessions per day & per week
SAID Principle stands for
Specific Adaptations to Imposed Demands
What is the SAID principle?
The body will gradually, over time, adapt very specifically to the various stresses & overloads to which it is subjected
Muscular strength, muscular endurance, & flexibility are not general body characteristics
Specificity
One _________ necessarily develop enough muscular strength, endurance, & flexibility through participation in sport activities alone
DOES NOT
• Holding breath while bearing down to lift heavy weights or trying to exhale against a closed epiglottis
Valsalva manuever
What happens to your blood pressure when you do the Valsalva maneuver?
Spikes your blood pressure then drops it quickly
