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31 Cards in this Set
- Front
- Back
Benefits of Body Weight Training |
•Specific to each individual's anthropometrics •Often includes closed chain-based exercises •Strengthens several muscle groups at once |
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Benefits of bodyweight training |
•Develops relative strength •Improves body control •Is a low-cost training alternative |
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Anatomical Focus |
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 |
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Isolation Exercises |
Typically involve dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities |
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Machines vs free weight exercise |
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 |
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Instability Devices |
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 |
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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 |
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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 |
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Variable Resistance |
Attempts to alter resistance so the muscle maximizes force throughout the full ROM Usually involves the use of chains or resistance bands |
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Determining resistance with chains |
-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 |
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Applying chains to free weight 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 |
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Determining resistance with resistance bands |
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 |
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Strongman Training |
•Tire Flipping •Log Lifting •Farmers Walk |
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Tire Flipping |
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 |
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Tire Flipping -(common technical flaws and corrections) |
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 |
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Tire Flipping -(common technical flaws and corrections) |
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 |
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Tire Flipping -(common technical flaws and corrections) |
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. |
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Tire Flipping -(common technical flaws and corrections) |
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. |
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Tire Flipping -(common technical flaws and corrections) |
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 |
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Log Lifting |
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 |
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Farmers Walk |
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 |
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Kettlebell Training |
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. |
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Selecting Kettlebells |
Must choose either fixed- or adjustable-load kettlebells -Fixed load requires multiple kettlebells across a range of loads to provide training variety |
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Selecting Kettlebells |
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 |
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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 |
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Key Point |
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Nontraditional Implement Training Methods |
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Key Point |
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Key Point |
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General Guidelines |
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General Guidelines |
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