For alternative modes of training, what is the suggested breathing technique recommended when performing an exercise?
Exhaling through the sticking point of the concentric movement and inhaling during the eccentric movement
When is breadth holding and the Valsalva maneuver recommended for use?
During structural exercises, or ones that load the axial skeleton
What is one of the most basic alternative modes of training?
Bodyweight training
What is a major issue with body weight training?
the resistance is limited to the weight of the individual
Is body weight training effective for absolute strength levels?
No, because of the limited resistance of an individual's body weight
How does increasing the number of repetitions of body weight exercises effect the type of training development?
It shifts the training target from strength to strength endurance
What areas of the body does the core refer to?
The lumbopelvic region of the body
What areas of the body does the anatomical core refer to?
The axial skeleton, including the pelvic and shoulder girdles
Why is training the core important for sports performance?
The core musculature is involved in the transference of torques and angular momentum during sport specific movements
What are isolation core exercises?
Exercises that are dynamic or isometric and isolate the core muscles without involving the upper or lower extremeties
How does isolation core exercises effect core muscle activation?
They increase the muscle activation of the core muscles
How does isolation core exercises effect sports performance?
There is little evidence suggesting their improvement to sports performance
How do ground based free weight exercises, like the squat and push press, effect the core musculature?
These types of exercises lead to greater core musculature activation that is of greater similarity to specific sports movements
When are isolation core exercises most often used/most beneficial for use?
When an injured athlete is doing rehab and cannot perform ground based free weight exercises yet
Do ground based free weight exercises provide enough instability for the development of sports specific adaptations?
Yes they do, and there is no need for additional instability
What are instability based exercises?
Ones that are performed on unstable surfaces
What is the purpose of using instability based exercises?
They promote imbalance and disequilibrium and thus require greater stabilization of the core musculature
While instability exercises have the benefit of increasing the demands of the core musculature, what are some of the drawbacks to using instability exercises for sports performance training?
decreased force production of agonist muscle
decreased rate of force development
decreased power output
When should instability exercises be used in a training program?
They should be used at the beginning to help increase core musculature, but then ground based free weight exercises can be used
When are instability exercise most often used/most beneficial for use?
When an injured athlete is rehabing
What are the three methods for applying overload resistance to the body?
Constant external
Accommodating
Variable resistance
What is the most common method of applying overload resistance to the body?
Constant external
What is the constant external method of applying resistance overload?
The external load, or weight lifted, is constant on the body throughout the range of motion
What is the accommodating method of applying resistance overload?
The speed of the movement is controllable
What is the variable resistance method of applying resistance overload?
The resistance changes throughout the range of motion as the mechanical advantage of the muscle changes; this is done in order to maximize the force production from the muscle
What devices can be used to replicate a variable resistance method?
Chains and bands
Where is the use of chains are a variable resistance method most popular?
amongst powerlifters
How does one determine the appropriate load to use when also using chains?
Example
Determine the load of the chains at the top of the movement and at the bottom of the movement, then average the two loads
Then, determine what the normal load would be for the desired repetition range, for example the athlete's load at 5RM
Subtract the av
What is the recommended set up for chains used in a resistance exercise? Why is this method suggested?
Hang the chains off of another set of chains so that they can completely touch the floor in the lowest position of the movement and are completely off the ground at the highest position of the movement
This method is suggested because the load is decrease
What is the equation for tension of a resistance band?
tension = k(constant) x deformation of the band
as deformation increases, tension increases in a linear manner
How does one determine the new resistance load when bands are being used in the exercise?
Ex.
First determine the load of the band at the bottom and top of the movement, then average the two values
Then, determine the normal load of the exercise for the desired repetition range
Then, subtract the averaged band resistance from the normal load to de
When using bands, how should they be set up in the exercise?
There should be zero resistance at the bottom of the exercise and an increase resistance at the top of the position as the bands are stretchedc
What is a general rule that should be followed when choosing the size of a tire used in nontraditional training?
The tire should not be taller than the height of the athlete
What happens to the athlete's force requirement as the height of the tire becomes larger?
There is more force required as the height of the tire increases because of the mechanical disadvantage
How should width dimensions should be taken into consideration when choosing a tire?
The width should be most optimal for the height of the athlete; wider for taller athletes and narrow for shorter athletes
What are the three techniques for tire flipping?
Sumo
Backlift
Shoulder against tire
What is the positioning for the sumo style tire flipping?
Feet in a wide sumo stance
Arms narrower and supinated
As tire is lifted, arms rotate to pronated position and push into the tire to continue flipping
What is the positioning of the backlift style tire flipping?
Feet in normal deadlift stance, hip width apart
Bending at knees and hips to lower body
Hands placed under tire in supinated position
As tire is lifted, arms rotate to pronated position so they can push the tire and continue flipping
What is the shoulder against tire style tire flipping?
Feet hip width apart, knees and hips flexed and ankles dorsiflexed so that the athlete is lowered into the tire
Shoulders rest on front of tire and chin rests on top of tire
Hands placed underneath tire in supinated form
Then athlete extends hips knees an
Which ground based free weight exercise does log lifting compare to?
The clean
What is a farmer's walk and what are some of its advantages?
When an athlete holds two loads, one in each hands
Helps to develop anaerobic endurance, back endurance, grip strength
For what population is kettlebell training more beneficial?
It is more beneficial for the general population and does not have a significant effect on improving performance for athletic populations
What are the two major types of kettlebells?
Cast iron
Sport kettlebells
Why are unilateral exercises implemented into training programs?
They are used as a means of reducing bilateral asymmetries
What is a bilateral deficit?
When there is an asymmetry in force production between unilateral and bilateral movements
What is bilateral facilitation?
The increase in muscle activation of the agonist muscle group in a bilateral movement
Why should unilateral exercises not be used for strength development?
Unilateral exercises do not exhibit bilateral facilitation, therefore they do not lead to the same amount of muscle activation as bilateral exercises
Since body weight exercises are limited in terms of applied load, what are two ways to increase the intensity of the exercises?
1 - increase number of repetitions
2 - change the movement pattern
How does core strength impact the force that can be generated from the upper and lower extremities?
The stronger the core musculature, the greater force production from the upper and lower extremities
Even though instability exercises may be a good way of increasing activation of the core and challenging balance, how might they effect force production, power, and speed of movement?
They may actually decrease force, power, and speed production, and this may not be beneficial for athletes who require optimal development in all of these categories
Even though isolation core exercises do not contribute significantly to improvements in sport performance, why are they beneficial?
They enhance the muscular activation of the core musculature and increase spinal stability, thus preventing against injury