Ch 16: nontraditional training

Bodyweight Training

Strength training using one's own body weight.

Core Stability

Strengthening the muscles around the spine and pelvis.

Concentric Phase

Muscle shortening during an exercise.

Eccentric Phase

Muscle lengthening during an exercise.

Valsalva Maneuver

breathing technique that involves forcibly exhaling while keeping the mouth and nose closed

What is the Valsalva Maneuver useful for?

maintaining spinal stability

Closed Chain Exercises

Exercises where the hand or foot is fixed.

Anatomical Core

Axial skeleton and soft tissues attached to it.

Isolation Exercises

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

Ground-Based Free Weights

Weights used on the ground for exercises.

Instability Devices

-Exercises performed on unstable surfaces or devices, whose usage stems from use in physiotherapy settings

Instability devices may ___________ core muscle activation, but can _____________ force output

increase; decrease

Constant external resistance

The most common method for applying resistance, represented by traditional methods such as free weights.

The external load remains _____________ throughout the full ROM and better represents real-life activities.

constant

Accommodating Resistance

allows for the speed of movement or the isokinetic resistance to be controlled throughout the full ROM

Another term for accommodating resistance

semi-isokinetic resistance

Variable Resistance

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

-Usually involves the use of chains or resistance bands

Chain-Supplemented Exercises

Using chains to modify resistance in lifts.

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

T/F: Chain-supplemented exercises should be used only with experienced athletes who have stable exercise technique

True

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.

T/F: Chains can help increase neuromuscular activation or cause a more rapid stretch-shortening cycle.

True

Resistance Bands

Elastic bands used for strength training.

Hooke's law

tension = stiffness × deformation

Determining resistance with resistance bands

•Based on Hooke's law

•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 of resistance bands is experienced at the ________ position

top

Nontraditional implement training methods

- strongman training

- tire flipping

- log lifting

- farmers walk

Strongman Training

Training involving unconventional heavy lifting methods.

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

Log Lifting

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

Farmer's Walk

Athlete holds a load in each hand while walking forward

-Offers a unique activation pattern for the core

Farmer's walks help to increase

grip strength, back endurance, and total body anaerobic endurance

T/F: Farmer's walks should be used only with athletes possessing low levels of strength

False- high levels of strength

Kettlebell Training

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

T/F: strength gains with kettlebells are typically higher than those seen with traditional resistance training

False- lower strength gains

Selecting kettlebells

-Must choose either fixed- or adjustable-load kettlebells

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

-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

Unilateral Training

often used to reduce bilateral asymmetries or as a rehabilitation tool

Bilateral Deficit

Asymmetry in force production between unilateral and bilateral movements

Bilateral Facilitation

Increased voluntary activation of agonist muscles during bilateral movements

Trained or stronger individuals have been theorized to exhibit a bilateral ____________, while untrained, injured, or weaker individuals exhibit a bilateral ____________

bilateral facilitation, bilateral deficit

Neuromuscular Activation

Engagement of muscles through nervous system signals.

Stretch-Shortening Cycle

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

Anthropometrics

Measurements and proportions of the human body.

Dynamic Muscle Actions

Muscle contractions involving movement.

Isometric Muscle Actions

Muscle contractions without movement.

Athletes should ___________ during concentric portion of the exercise

exhale

Athletes should ___________ during eccentric portion of the exercise

inhale

Benefits of bodyweight training include

-specific to each individual's anthropometrics

-often includes closed chain-based exercises

-strengthens several muscle groups at once

-develops relative strength

-improves body control

-low-cost training alternative

T/F: increasing an athlete's core stability will result in a better foundation for force production in the upper and lower extremities

True

T/F: ground-based free weight exercises offer less activation of the core musculature than traditional isolation exercises for engaging core

False- more activation

Machines offer greater ______________ than free weights

stability

Free weights cause greater ___________ of stabilizer muscles

activation

What type of training offers the ideal combination of specificity and instability?

free weight exercises