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What are the 5 general guidelines?
- ensure proper body alignment (stable body position)
- free-standing exercise: feet slightly wider shoulder-width and remain flat on ground
- use appropriate grip
- exhale through concentric phase and inhale during eccentric phase
- with heavy loads/loads performed to failure: Valsalva maneuver for maintaining spinal stability
What are the benefits of bodyweight training?
- specific for each person
- includes closed chain-based exercises
- strengthens several muscle groups at once
- develops relative strength
- improves body control
- low-cost training alternative
What is a drawback of bodyweight training?
- drawback for absolute strength benefits
What is anatomical core?
- axial skeleton and all soft tissues with proximal attachments that originate on axial skeleton
What is the best abdominal exercise?
- front squats
- muscles will stabilize body from standing position (isometric contraction)
- stronger contraction on abdominal muscles than if primary movers of exercise
Why is increasing an athlete’s core stability important?
- better foundation for force production in upper/lower extremities
What is isolation exercises?
- involves dynamic/isometric muscle actions designed to isolate specific core musculature without contribution of lower/upper extremities
- only strength those muscles in ROM used
- more benefits for beginners
Ground-based free weight exercises vs. isolation exercises
- ground-based offer greater activation of core musculature than isolation exercises designed to engage the core
Machine exercises vs. free-weight exercises
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What are instability devices?
- exercises performed on unstable surfaces/devices
- may increase core muscle activation but lower force output by 30% or more
- not to increase strength
What is the goal of instability devices?
- increase neuromuscular devices
What are the benefits of ground-based free weight exercises with instability?
- development of all links of kinetic chain
- better training stimulus for development of core stability
- enhancement of performance than instability device
What is constant external resistance?
- most common method for applying resistance
- when external weight (dumbbell) doesn’t change aka weight is constant through full ROM
What is accommodating resistance?
- aka semi-isokinetic resistance
- where resistance accommodates based on individual (harder parts, less resistance)
- muscles has constant muscle contraction (no change in levers)
What are the 2 ways of accommodating resistance?
- isokinetic machine
- manual resistance training
What are the benefits and drawbacks of accommodating resistance?
- allows speed of movement/isokinetic resistance be controlled throughout full ROM
- not provide adequate training stimulus compared to others
What is variable resistance?
- when weight is increasing as exercise is performed (chain linked to a dumbbell)
- alters resistance so muscle maximizes force throughout full ROM
Describe force exertion curve will look like for variable resistance?
- bent like a rainbow with constant resistance
- weight increases when limb picks up more
- weight decreases when limb is going down
Chain-supplemented exercises: determining resistance with chains
- determined by structure, density, length, and diameter of chain
- determine absolute chain resistance at top and bottom of movement
Chain-supplemented exercises: applying chains to free-weight exercises
- chain should only touch floor at lowest portion of lift
- helps increase neuromuscular activation
- more rapid stretch-shortening cycle
What is nontraditional implement training?
- resistance training exercises without the usual equipment (dumbbells/machines) instead using random objects (person, log, stone)
Tire Flipping: Flaws and Corrections
- feet too close to tire leading to rounded back: move feet away and raise chest while contracting lower back muscles
- Hips rise faster than shoulders during pushing motion: keep hips low and drive tire forward rather than lifting (keep hips below shoulders)
Log Lifting Benefits
- designed to have weight added to their end while offering a midrange grip support to accommodate pronated grip position
What is Farmer’s Walk?
- exercise where athlete holds a load in each hand while walking forward
- offers unique activation pattern for core
- used only with athletes possessing high levels of strength
What are benefits of Famer’s walk?
- increase grip strength, back endurance, and total body anaerobic endurance
What are benefits of kettlebell training?
- positive impact on cardiovascular fitness
- offer strength gains
- can be used as regular resistance training or using handle to pass/swing kettlebell between hands
What are thinks to keep in mind when selecting kettlebells?
- choose fixed or adjustable-load kettlebells (fixed requires multiple kettlebells)
- consider diameter of handle and handle surfaces
What is bilateral deficit?
- asymmetries in force production between unilateral and bilateral movements
What is bilateral facilitation?
- increase in voluntary activation of the agonist muscle group during bilateral movements
Who exhibits bilateral facilitation and who exhibits bilateral deci
