Strength And Conditioning Exam 3, Ch.16

Front 1

Benefits of Body Weight Training

Back 1

•Specific to each individual's anthropometrics

•Often includes closed chain-based exercises

•Strengthens several muscle groups at once

Front 2

Benefits of bodyweight training

Back 2

•Develops relative strength

•Improves body control

•Is a low-cost training alternative

Front 3

Anatomical Focus

Back 3

Anatomical Core: The axial skeleton and all the soft tissues with proximal attachments that originate on the axial skeleton

It is suggested that increasing an athlete's core stability will result in a better foundation for force production in the upper and lower extremities

Front 4

Isolation Exercises

Back 4

Typically involve dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities

Front 5

Machines vs free weight exercise

Back 5

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

Front 6

Instability Devices

Back 6

Exercise 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

Front 7

Constant external resistance

Back 7

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

Front 8

Accommodating Resistance

Back 8

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

Front 9

Variable Resistance

Back 9

Attempts to alter resistance so the muscle maximizes force throughout the full ROM

Usually involves the use of chains or resistance bands

Front 10

Determining resistance with chains

Back 10

-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

Front 11

Applying chains to free weight exercises

Back 11

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

Front 12

Determining resistance with resistance bands

Back 12

Based on Hooke's law

(tension = stiffness x 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

Front 13

Strongman Training

Back 13

•Tire Flipping

•Log Lifting

•Farmers Walk

Front 14

Tire Flipping

Back 14

Must select appropriate tire for an athlete based on body dimensions

Can use sumo, backlift, and shoulders-against-the-tire techniques for completing the lift

Front 15

Tire Flipping

-(common technical flaws and corrections)

Back 15

Flaw: Placing the feet too close to the tire when initiating the movement. When this occurs, athletes often have to round their back and position their knees close to their chest in order to initiate the movement

Front 16

Tire Flipping -(common technical flaws and corrections)

Back 16

Correction: Have the athlete move the feet away from the tire and instruct him or her to raise the chest while contracting the musculature of the lower back

Front 17

Tire Flipping -(common technical flaws and corrections)

Back 17

Flaw: Hips rise faster than the shoulders during the initial pushing motion. This flaw is very similar to what can be seen during traditional deadlifting with incorrect technique.

Front 18

Tire Flipping -(common technical flaws and corrections)

Back 18

Correction: Instruct athletes to keep their hips low and drive the tire forward rather than lifting it. Additional, coaches should encourage the athlete to keep the hips slightly below the shoulders during this movement.

Front 19

Tire Flipping -(common technical flaws and corrections)

Back 19

Flaw: A lifting motion is used instead of a pushing motion. With heavier tires, this motion reduces the lifting speed as the tire will lose momentum, forcing the athlete to "muscle" the tire over. This is extremely dangerous and should be corrected immediately.

Correction: Drive the tire forward and move forward with the tire as it is elevated

Front 20

Log Lifting

Back 20

Logs are typically designed to have weight added to their end while offering a mid-range grip support to accommodate a pronated grip position.

Very little research has explored the effectiveness of or the best way to use this type of loading

Front 21

Farmers Walk

Back 21

Athlete holds a load in each hand while walking forward

Offers a unique activation pattern for the core and may help to increase grip strength, back endurance, and total body anaerobic endurance

Should be used only with athletes possessing high levels of strength

Front 22

Kettlebell Training

Back 22

Can have a positive impact on cardiovascular fitness, though not as much as traditional aerobic exercise

Can offer strength gains, but typically much lower than those seen with traditional resistance training.

Front 23

Selecting Kettlebells

Back 23

Must choose either fixed- or adjustable-load kettlebells

-Fixed load requires multiple kettlebells across a range of loads to provide training variety

Front 24

Selecting Kettlebells

Back 24

Must also consider the handle of the kettlebell, as it is the major interface between the athlete and the kettlebell

-Diameter of the handle

-Handle surface

Front 25

Unilateral Training

Back 25

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

Front 26

Key Point

Back 26

Front 27

Nontraditional Implement Training Methods

Back 27

Front 28

Key Point

Back 28

Front 29

Key Point

Back 29

Front 30

General Guidelines

Back 30

Front 31

General Guidelines

Back 31