Biomechanics Final

presentation questions and cumulative information

What might you do with an athlete who already has an intermediate skill level with the box jump

Progress them to more advanced jumps such as a hurdle hop

What are some common errors athletes might experience when training box jumps

box height, lack of arm mechanics, rep range, landing, and absorption of forces

what are the five phases of a box jump

stance, dip, drive, landing, step down

what are three major muscles in a box jump

quads, hamstrings, glutes

one example of each method of a box jump

beginner : static
intermediate: single leg
advanced: hurdle hop

what is the primary mover of a box jump

hip

T or F , It is essential to do a high rep amount when doing box jumps

false

what category does a seated box jump fit into

intermediate

why is it important to step down off of a box vs jumping

stepping down reduces injury risk from the hard impact

What does the box jump utilize to increase speed, agility, and power?

stretch shortening cycle

Why is it important to avoid Valgus forces (internal rotation) on the knee during a box jump?

it decreases stress on the ACL and MCL which decreases the injury risk of the individual.

On what plane do the hips rotate when throwing a punch?

transverse plane

T or F, lifting the hips during an uppercut is a common error in beginner boxers

true

what year did the greeks implement boxing into olympia sports

688 BC

T or F, punch recovery is primarily aided by the back, tricep, and chest

false , traps, lats, erector spinae, rhomboids (back only)

what ethnic group was first to recognize boxing

greeks

what muscle group contributes to producing the highest punching force

pect major/minor

shadow boxing

practicing the uppercut in the air in front of a mirror, which works on technique and form

what degree of elbow flexion should you have at the beginning and end of peforming an upper cut

45-55

Which strengthening technique/drill can help increase neuromuscular coordination

shadow boxing

phases of an upper cut

stance , prep, movement, recovery

T or F , you should cross your arms over when throwing an uppercut punch

false

why should you not stand square when throwing an upper cut

reduces rotational torque, which will decrease power

How does your arms not being tight to your body and your upper cut not traveling vertically affect the punch?

decreases power in the punch, reduces torque

what are the four phases for a tennis swing

stance , backswing, contact, follow through

what is the purpose of the follow through phase of a tennis swing

the motion after the ball is hit, helps to slow down the arm to limit overuse

what is the most popular grip for a tennis swing

semi-eastern

when does the stance phase in a tennis swing occur and what is the purpose?

first phase, helps get body in position to swing

four tennis grips

semi eastern , western, eastern , continental

what are the four areas of focus for a tennis swing

correct stance, proper back swing, forward swing, and follow through

T or F , Moonball shot creates a lob that allows for a faster and stronger shot and more time for yourself to recover

true

What is a common error in the forehand tennis swing and how can you fix it?

Lack of hip rotation. Fix it by the back foot pulled towards the front of the foot.

common errors of tennis swing

backswing too early, lack of hip rotation, incorrect hip rotation

In the follow through/ending phase of the forehand swing, which would most likely occur

horizontal adduction and full arm extension

Why is movement through the transverse plane important while swinging the tennis racket

Allows for more rotational movement of the body which will lead to an increase in power output on the ball. This will lead to an increase in velocity of the projectile (tennis ball)

In the 1940s “Shock training” which implemented the depth jump movement, was created by Dr. Michael Yessis, due to insufficient training facilities following WWII

False, it was created in the 1950s by Dr. Yuri

In the first phase of a depth jump what degree is knee flexion?

20-30

Who is responsible for creating Shock training due to the insufficient training facilities after WW2?

Dr. Yuri Verkhoshansky

common errors in a depth jump

landing on toes, valgus in the knees, squatting too low, pausing during initial contact

What is phase 2 of the depth jump?

landing into a jump

who was the depth jump first used by

soviet triple jumpers

What percentage of a maximum vertical should you use to determine the height of the box for a depth jump?

50%

How many degrees of knee flexion are involved when standing in a depth jump

5-10 degrees

Briefly explain how a lead off is performed

It starts with the shuffle stance which is used to get you a couple small shuffles away from the bag, next is the lead leg mechanisms that will be the leg you take your initial step with (usually your right leg), following is the trail leg mechanism which is the leg that pushes you off to start your sprint and lastly is stride length, the distance between contact of the same foot.

List the movements that take place within the muscles during the shuffle stance in the motion lead off into a sprint

Flexion, Dorsiflexion, Extension, Abduction, Adduction, Lateral rotation

Why is the size of your lead off important?

If your lead is too small, you will not make it to the next base in time. If your lead is too large, you can get picked off before you have a chance to steal the base.

what happens during the drive phase of a lead off

maximum velocity

A secondary lead is taken once the pitcher does what?

commits to pitch the ball home

What common injury from a lead off is caused by the kneecap being out of alignment?

runners knee

Which of the following is a common mistake when performing a Lead off

crossing legs

Strengthening of your legs, stretching properly, and not overdoing it is prevention of what?

hamstring injury

T or F; The primary lead is accomplished by reaching the right foot towards the second base, then the left, and then the right foot again.

true

What is a shuffle stance when performing a lead off?

Using a couple small shuffles away from the bag

What are some common mistakes when performing a lead off?

crossing their legs, size of lead, timing

Which leg(s) is/are responsible for the push off in a lead off?

trail leg

What type of contraction are the hamstring muscles going through during a lead off?

concentric

Less experienced hurdlers may show ___ of the lower extremities

lateral rotation

How many steps are taken before the first hurdle is cleared for a beginner?

6-8 steps

Why is it important to have good hip flexibility when clearing a hurdle?

Having a greater ROM allows for more ease of movement when clearing the hurdle.

What variations are you able to perform when clearing a hurdle?

Tucking the trail heel under the glutes, abducted hind leg, jumping and the scissoring to clear

During the take off phase in clearing a hurdle, explain the difference between the lead and hind knee

The lead knee flexes to around 90 degrees, pointing the knee toward the barrier, activating the quads, glutes, and hamstrings. The hind knee extends propelling the body into the air

Name 3 of the faults for incorrect form while clearing a hurdle:

Taking off too far from first hurdle, jumping too high over hurdles, off balanced landings, landing on heels, overlapping foot placement after first hurdle, locking the lead knee.

T or F; You want your hind leg behind center of gravity when jumping over a hurdle.

true

T/F your trailing foot should be in the line of gravity when in the take off phase

false

errors when clearing a hurdle

Taking off to far from the first hurdle
Jumping too high over the hurdles
Off balanced landings
Landing on the heels
Overlapping foot placement after the first hurdle
Locking the lead knee

clothing can have an effect on clearing a hurdle

true

During phase 4: Landing prep, both hips should be extending to prepare for a step.

true

When starting a depth jump, the _____ starts the movement, while ________ land the drop and start the jump.

lead foot, both feet

In what sports might a lead off be relevant and why?

baseball and softball to steal bases

Advanced Hurdler's typically take 1-4 strides to reach momentum

true

During the clearance stage of a hurdle jump, the lead hip should be flexed ____ degrees.

90

Who was the first well-known male to take part in clearing a hurdle?

Alvin Kraenzlein

What is the critical approach that comes before the jump in the process of hitting the volleyball?

three step approach

list and describe three different vball swings

regular: player takes an approach, jumps, and swings through the ball
roll: takes an approach, jumps, but does not fully swing through the ball
tip: player takes an approach, jumps, and uses the tips of their fingers to push the ball over the net

what occurs in the arm cocking phase

abduction and external rotation

what is the main part of a team's offense in volleyball

hitting

who invented volleyball in 1895

William G Morgan

What is the difference between a regular volleyball hit and a roll swing

regular hit you swing through a ball, for a roll swing you do NOT fully swing through the ball

What exercises should be worked on to increase strength in the calf for a volleyball swing

slow and controlled calf raises, incline walk, running or biking

when the attacker uncoils the upper limb in a volleyball strike, does contact with the volleyball want to be above or below the head

above

what occurs during the cocking phase of a volleyball swing

the athlete is about to strike the volleyball, the athlete cocks her arm by
abducting and externally rotating the dominant upper limb at the shoulder.

name and describe three primary goals that james naismith created basketball for

1- have a game during the winter months
2-create a game with low injury risk
3-low cost

name one reason a free throw is important to basketball

1- ability to score unguarded point(s) against opponents,
2-ability to score points without the constraint of having a shot clock,
3-comprises 20% of points scored in NCAA basketball.

Triple extension is an important position while shooting a free throw

truewh

at does the follow through phase allow

full ROM of free throw mechanics

what year was basketball invented by james naismith

1891

phases if basketball free throw

prep, acceleration, release, follow through

what was the initial distance a free throw was shot from

20 ft , but now it is 15

how many original rules were there in basketball

13

The following exercises can help improve the chest pass:
Plyometrics, Strength training, Stretching, Cross-fit training, Olympic weightlifting

False, only plyometrics, strength training, and stretching in specific

How does a med ball toss assist with performing the chest pass

Med ball tosses will increase your strength by pressing the med ball away from your body in the same motion of a chest pass.

what is important for a chest pass

1-Internal and external rotation of the shoulder
2-Flexibility of the lats/shoulder
3-Protraction and retraction of the scapula

What is the farthest distance the individual receiving the pass may be

10 ft

what part of the body should be tucket in during the stance phase of a chest pass

elbows

what does the placement of a basketball on the chest determine

whether the pass will be high or low

what is the correct form of recovery in the chest pass

Scapula stays protracted and upwardly rotated

how does the chest pass differ from the free throw in terms of propelling the ball

chest pass utilizes more horizontal abduction of the shoulder in a pushing motion

what area of stretching focus can improve chest passing performance

scapular

name a strength training exercise to improve the chest pass

push up, tricep extension, and planks

what are the phases of a chest pass

prep, acceleration, recovery