TYPES OF EXERCISE Flashcards
kinetic chain- Franz Reaulealux
proposed that if a series of overlapping segments were connected via pin joints, these interlocking joints would create a system that would allow the movement of 1 joint to affect the movement of another joint within the kinetic link
kinetic chain- Arthur Steindler
added to this idea to apply it to the human body
-suggested that extremities be viewed as a series of rigid overlapping segments + defined kinetic chain as a “combination of several successively arranged joints constituting a complex motor unit”
open kinetic chain
a combination of successively arranged joints in which the terminal segment can move freely
-distal aspect of the extremity (end of chain farthest from body) moves freely + is not fixed to an object
-allows for joint to accommodate all the movement happening in the exercise
-more shear stress on joint
-increased deformation of mechanoreceptors
-concentric acceleration + eccentric deceleration
-allow for specific joint assessment
-more isolated movements
-ex: seated leg extension, leg curl, bench press, dumbbell biceps curl, lat pulldown
closed kinetic chain
a condition/environment in which the distal segment meets considerable external resistance + restrains movement
-distal end of the extremity is fixed, emphasizing joint compression + in turn, stabilizing the joints
-increased joint compressive forces, decreased shear forces
-higher stimulation of proprioceptors
-co-activation + co-contraction
-more beneficial for our athletic movements; considered more functional
-higher use of stabilizing muscles + increase in joint stability
-ex: squat, pushups, pullups, deadlifts
where do we want to see open + closed chain exercises
-open chain in general prep
-closed chain as we get closer to pre-competition
core exercises
form the bulk of a program because more effective than assistance exercises in helping clients achieve training goals
-involves 2 or more primary joints- which makes it a multi-joint exercise
-engages large muscles while activating synergistic muscles
-we want most of our exercises (even in general prep) to be core exercises
assistance exercises
supplementary exercises that are performed to maintain muscular balance across a joint, help prevent injury, rehabilitate a previous injury, or isolate a specific muscle group/muscle
-single-joint exercises, engaging only 1 primary joint
-recruit a small amount of muscle mass
what should exercise selection be primarily based on
principle of specificity
-should match client’s goals, movement patterns, activities, or sport
-also what part of macrocycle
what should exercise selection be secondarily based on
-health screening
-training status
-interest
-fitness level
movement related resistance training exercises
ball dribbling + passing
-close-grip bench press
-dumbbell bench press
-triceps pushdown
-reverse curl
-hammer curl
movement related resistance training exercises
ball kicking
-unilateral hip adduction + abduction
-forward step lunge
-leg/knee extension
-leg raise
movement related resistance training exercises
freestyle swimming
-lat pulldown
-lateral shoulder raise
-forward step lunge
-upright row
-barbell pullover
movement related resistance training exercises
jumping
-power clean
-push jerk
-back squat
-front squat
-standing calf/heel raise
movement related resistance training exercises
rowing
-power clean
-bent-over row
-seated row
-hip sled
-horizontal leg press
-deadlift
-good morning
movement related resistance training exercises
racket stroke
-flat dumbbell fly
-bent-over lateral raise
-wrist curl
-wrist extension
