Lecture 7: Non-traditional exercise technique

body weight benefits

• Specific to anthropometrics of individual

• Strengthens several muscle groups at once

• Develops relative strength

• Improves body control

• Is a low-cost training alternative

• Often includes closed chain-based exercises

Open chain movements

$5 Definition: exercise that use a combination of successively arranged joints in which the terminal joint is free to move

• Simple terms: the point where force is applied is intentionally moving

What is the definition of closed chain movements?

The terminal joint meets with considerable resistance that prohibits or restrains its free movement.

What does 'closed chain movements' mean in simple terms?

The point at which force is applied does not move.

According to NSCA, how are closed chain movements characterized?

Closed chain movements are more 'functional.'

What is the core?

Axial skeleton and all soft tissues and proximal attachments originating on it, Includes the shoulder girdle and pelvic

floor

What does the core do?

Performs concentric, eccentric, and isometric actions to facilitate locomotion, force transfer, and general movement

Isolated abdominal movements

NSCA position: not as effective at improving sports performance as ground-based, free-weight exercise

• Squats, hinges, Olympic movements

• Similar activation + similar athletic movement patterns

NSCA position: May benefit those of a low training age or rehabilitating from an injury

Machines vs free-weight

Machines offer greater stability

• Target muscles better

• More constraints, less degrees of freedom

Free weights cause greater activation of stabilizing muscles

• Less constraints, more degrees of freedom

• Offers better combination of specificity and instability than

machines

Instability devices

- Exercises performed on unstable surfaces or devices

• Usage stems from use in physiotherapy settings

- May increase core muscle activation, but can lower force

output of an exercise by 30% or more

- NSCA recommended population:

• Low training age

• Rehabilitating athletes

Dynamic-constant external resistance (DCER)

Weight or load remains constant throughout the

exercise's movement (free-weights)

• Also referred to as "isotonic"

Variable resistance

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

- Usually involves the use of chains or resistance bands

Non-traditional implements benefits

- Increased movement novelty

- Greater instability

Non-traditional implements concerns

- Not enough research on sport performance benefit

Non-traditional implements Basic guidelines

Creating a solid base of support (Except for instability devices)

Importance of grip

Breathing recommendations similar to traditional resistance exercise

Non-traditional implements Movements: Tire-flipping

Select appropriate tire for an athlete based on body dimensions

• Athlete should be taller than tire

- Not one correct technique

Non-traditional implements Movements: Farmer's Walk

Hold a load in each hand while walking forward

- Unique activation pattern for the core

- May help to increase:

• Grip strength

• Back endurance

• Total body anaerobic endurance

Non-traditional implements Movements: Kettlebell training

NSCA:

• May have positive impact on cardiovascular fitness

• May have positive impact on strength with those of low training age

• Cannot elicit same force outputs as traditional resistance movements

Non-traditional implements Movements: Log lifting

Similar to other barbell movements

• Similar weight normally cannot be performed in the log lift due to instability

Unilateral training

Resistance movements focused on one side of the body

Benefits:

• Reduce asymmetries

• Retrain injured limbs/maintain uninjured limbs

Argument for unilateral training:

Bilateral deficit: sum of single limb max force output greater than dual-limb max force

• Programming thought process: why choose movements that don't

mimic how the body is meant to move?

Argument against unilateral training

Bilateral facilitation: dual-limb max force becomes greater

than the sum of single limbs when training bilaterally

• Programming thought process: More force output and neural activity is possible with bilateral movements