Note
Studied by 5 people
Topic 4 - Introduction to exercise Technique
Felxibility Training
Flexibility: ability of a joint to move freely through a full normal range of motion
Types:
Static Stretching: Movement slowly into a stretched (or lengthened) position of the target muscle holding it for approximately 30-90 seconds.
Static stretching imprves sympathetic tone and calms us down. thsi allows for a time to a reduction in total cortisol
Static strteching increases oxygen delivery and circulation
Recommendations: (Understand why tehse are the recrommendations)
Preceded by a warm-up of 5 to 15 minutes, until a light sweat appears
Viscosisty: teh resitance to flow
Higher viscosisty = mor eresitance to flow
When we warm up our viscossity decreases. We decrease teh visscossity of our tissues and are able to moven more easily
Emphasize slow, smooth movements anmd coordinate deep breathing
To reduce the chance of activating the stretch reflex, discourage bouncing
The atretch reflex is refering specifically to what muscle spindles do
Large muscle groups first
At least 3 times/week
Dysnamic Stretching: Actively moving a limb through a full range of motion using functionally based movements or to the specific demands of the sport or activities the client takes part in.
Recrommendations for dynamic stretching:
Moderation and common sense are important. Flexibility is just one component of fitness and should not be overemphasized
The stretch should never be forced. If the stretch hurts, it should be discontinued.
Flexibility training should be combined with resistance training.
Flexibility should be joint specific based on the needs of the client and the requirements of the activity.
Ballistic stretching should be avoided.
Stretching movemnents that position tegh body in the most functional stance possible, relative to the involved joints and musculature to be stretched and teh activity requirments iof the client, should be emphasized.
It is importaint to make use of gravity, body weight, and ground reaction forces when stretching. Further, changes in planes and proprioceptive demand should be considered to further enhance imporvments in flexibility.
The dynamic flexibility training program should be specific to the demands of the sport or activities the client takes part in. The individual felxibility requirments of the client are also an important consideration
Improvements in flexibility can occur from day to day. Additionally, once increases in ROM have occurred, it is easy to maintain from ROM. Maintaining flexibility requires less work than improving it does.
Clients should stretch the large muscle groups first and repeat teh same routine every training day. A areas that are less flexibility become apparent, a greater emphasis can be placed on performing additional stretches for those muscle groups and joints.
Train for dynamic flexibility at least three times per week or along with each exercise session. to track performance improvements, clients should be consistent with teh time of day they perform dynamic flexibility training, remembering tehy are least flkexiblein the morning.
Stretching should take place after the core temperature has been elevated.
Ballistic Stretching: Performance of continuous, rapid bouncing movements at the end ROM where the muscle is a maximal length
We don’t want this, this will cause an injury
Three disadvantages
Increased danger of exceeding the extensibility limits
Greater energy requirments
Activation of the stretch reflex
Stretch Reflex: During a rapid strteching movement, the sensory neuron form teh muscle spindle excited a motor neuron causing contraction of the previously streched muscle fibers
Using muscles spindles, explain why teh stretch reflex is not what we want in stretchiong? Because muscle spondles are activated as part of teh stretch reflex and so with the stretch reflex we are going to have increase tension in the muscle and when we are trying to safely lengthen teh muscles we don’t want high force to be produced in the muscle we stretch at teh same time
What does sracomere length have to do with recrommendation of Balastic strteching? Our recromendation is no because you don’t want to ask lengthened sarcomerees to create force rapidly.
Proprioceptive Neuromuscular Facilitation: Alternating lengthening teh muscle contraction (concentric and/or isometric) to activate teh Golgi tendon organs.
Gnererally, these are trying to affect extensibility, elesticity, and contractibility
Three types:
Hold-relax Stretch
PNF stretching steps (Autogenic):
Take patient into gentle stretch and ask patient to let you know when they feel the stretch
Place leg against chest and ask pateint to press against you with a good amount of force (tendon will change length and activate GTOs to tell muscle to relax)
Contract-Relax Stretch
Contract-relax stretch steps (Autogenic):
Take patient into gentle stretch and ask patient to let you know when they feel teh stretch
Allow leg to come down in a controlled fashion and then back into stretch
Hold-Relax with Agonsit Contraction (autogeniic and Recipicol)
Take patient into gentle stretch and ask patient to let you know when tehy feelteh stretch
Place leg against chest and ask pateint to press agaisnt you with a good about of force (Tendosn will change length and activate GTOs to telkl muscles to relax)
Push forward and pull toes towards you (thsi will activate tissue on teh oposite side you are trying to stretch) When you fire teh miuscle on the otehr side, the muscles on the opposite side relaxes a bit.
Autogenic: using muscles on the same side toe nehance range of motion (Auto = same side)
Recipical: means other side
Injury prevention
Felxability training is inclenclusive specifically tio injury preventionbecause multiple variables can go into an injury
It si unclear if flexibilty training prevents muscle imbalances
Moevment patters
Felxibility CAN imporve teh quality of moevment due to less strain on joint and muscles. Whin in turn ciuld decrease injury risk
Factors affecting felxibility
Physiological - Joint structure, age , sex, muscle and connective tissue elasticity, core temperature
Females have higher estrogen levels. this is associated with reduce tendon stiffness.
Flexibility decreases with age, as we age we get drier, as we age we have a breakdown of elastic fibers in our muscle (elastin is elastic).
If we lose our stretchy motion in the muscles taht makes it harder to move. We have an increase in covalent crosslionks. These crosslinks are found in the tendons. Tehse are one of the things that gives it a high resccistance to tensile force
Lifestyle - Activity level, resistance training level
Consistant resistance tarining is associated with improved range of motion.
One of the possible mechanisms for improvingh range of motions is changed to the neural network (GTO). We increase of range of motion not ecause we permanently lengthen the tissues it is teaching teh neural system to allow the tissue to lengthen
Is it possible to increase teh length and capacity of tissue? Inconclusive
Could the length of tissue contribute to range of motion? Inconclusive
Strength Curves
Ascending
Hardest at the start of the concentric phase and easiest at teh end
Muscle tesnion / force requirment decreases from start to end of concentric phase / MA (mechanical advantage) increases. We need more muscle tension at teh beinging of teh concentric because it is teh hardest
Easier as you reach full extension
Bench press, push ups, squats and deadlifts (Ascending if start at parallel, Bell is start deeper - why?)
As joint angle increases, force increases as well
Mechanical advatage increases as we reacg teh end of the concentric phase
Use muscle tension, force requirment, and mechanical advantage to explain why the _____ exercise has an _____ (ascending, descending, or bell shaped) strength curve.
Descending
Easiest at the start of the concentric phase and hardest at the ends
Muscle tension / force requirement increases from the start to the end of the concentric phase / decreased MA. We need more muscle tension at the end of teh concentric phase bcause this is where it is teh hardest (the moment arm is the longest)
Harder as you reach full flexion
Pull ups, rows
When we say tehat we need more muscle tnesion we are saying that we need more tension or tensile force created in our miscles to produce more force. We need more myocin to grab onto actin and pull to create tension / tensile force.
Bell Shaped
The force requirement increases and then decreases with the middlle of the ROM being the hardest
Easiest at begining and end / muscle tension incrwases then decreases / MA decreases then increases
Single joint exetcises: biceps curl, triceps extension
Exaplain why a deep squat has a bell curve verses a parallel squat
Common Types of Weight Machines
Cam-based Weight Machines
Provide variable resistance throughout a joint’s ROM; absolute load does not change
Uses irregular shaped disc to change MA throughout movement
Mimics teh natural strength curve for that movement
Increases resistance when muscles are stronger and decreases resitance when muscles are weaker
Rod/Linear Guided Weigt Machines
Provide constant resistance; movement of weights is limited to a straight path
Hydraulic Weight Machines
Use fluid-filled pistons and cylinders to achieve resistance through a given ROM; only concentric action can be performed
They remove essentric demand so you can work on the concentric / explosion up
Air/Pneumatric Weight Machines
Use compressed air cylinders to achieve resistance through a given ROM
Isokinetric Weight Machines
Computer-controlled equipment that provides accommodating variable-resistance: contraction speed is held constant throughout a given ROM; expensive and typically found in clinical settings
Allows you to check a person’s strength output according to different velocities
Alternative Equipment for Resistance Training
Alternative Equipment: Includes all types of equipment that are not machines, or free weights yet allow for motion in any movement plane
Types of Alternative Equipment:
Common examples:
Clubs
Sleds
Tires
Tire flipping mimics a deadlift
Weighted bags (e.g., sand, water, etc.)
There is shiofting inside so you have to control teh shifting. Sand or water with uneven resistance it increases need for sinergist muscle activation to provide stabilization
Ropes
Medicine balls
Stability Ball Training targets trunk muscle endurance because of need to maintain postures.
Neuromuscular control and balance
Size
The position is that thighs should be parallel or slightly above.
If a person has lower back pain, thighs should be sligtly above parallel so they can start a little bit taller. This brings the individual taht si sitting on the ball to have a greater mechanical advantage, tehrfore less stress on teh lower back because their hips are now closer to their knees, therefore the moment arm is shorter
Stability ball training has been shown to be particullarly benefitial for synergist muscle activation
Instability devices (e.g., BOSU balls, foam pads, etc.)
Chains
Form of variable resistance used to increase external training load throughout a given range of motion
As decrease (concentric) links on the ground more resistance / gets harder / more force required
As increase (eccentric) links on the ground less resistance / gets easier / less force required
Resistance affected by chain thickness, size, and material
Elastic Bands, Tubes
Band challenge teh times we are at the weekest, putting more stress for where it is easier
Provide a varied tension as tehy increase in length and tension provided is affected by several factors including teh band stretch length
Different force requirment according to material and thickness
Upper body press and squat
Ascending strength curve and increased MA from begining to end of concentric phase
Band increases tension as you ascend/push away
Hardest when your muscle is producing teh most force and has teh greeatest MA
Upper body pull: rows, lat pulldowns
Descending strength curve and decreased MA from begiuning to end of concentric phase
Band increases tesnion as you pull weight towards you
Hardest whe your muiscle is producing the elast amount of force ans ghas teh smallest MA
What about a pull up? The tesnion helps you go up
Single joint movments: curls, exetnsions
Increasing and then decreasing strenbth curve
Decreasing and then increasing mechaical advantage
Band increases tension throughout
Handgrips
Prontaed grip (Overhead grip) = palms down, knuckles up
Supinated grip (underhand grip) = palms up, knuckles down
Neutral grip = palms face in and teh knusclles pointed out to the side
Alternated grip = one hand is pronated and teh other is supinated
When might you use a alternated grip? For example, you are doingba RDL or romainan deadlift because it takes stress off of the forarms and brings suport so you can do more reps to actually challenge the hanstrinsg and glutes that you are actually targeting. Now if ytou wanted to focus on grip streangth tehn you would do a pronated grip because taht egnerates a lot of force on the forearms
Closed grip = thumb is wrapped aroundthe bar
Why migt you use a closed grip? A closed grip provides much more stabability and tehrfore less teh muscle has to work and tehrfore less fatiguing the movement/exercsie becomes
Open/false grip = thumb is not wrapped around the bar
When might you use a false grip and why? Olympic lifts because tehre is a transition phase where you have to roll your hands on the other side of the bar and this gripo allows you to more easily move your hands around teh bar
How does a Narrow vs. a Wide grip change Joint Action?
Five-Point Body Contact
Head
Foot
Foot
Butt
Shoulders
Five-Point Body Contact Position
Supine - Back
Prone - Stomach
Breathing Considerations
NSCA: “exhale through teh sticking point during the cocnentric phase and inhale during teh easier part of the exercise.”
Valsalva Maneuver = breathing practice where an individual seeks to exhale against a closed trhoat toc reate intra-abdominal pressuee supporting the vertebral column
This maneuver should only be perfomed during structurale exercises. A structural exercise is a compound exercise that loads the spine. A compound exercise is an exrcise that involves two or more major joints. An assistance exercise uses primarily oen joint.
Clients with any known or suspected cardiovascular, metabolic, or respiratory condition should not hold their breath duringr esistance exercise
Poterior stabilizing force from isometric contraction or erector musculature
Anterior stabilizing force from lungs by actively contracting against a closed glottis
Anetrior stabilizing force increased intraabdominal pressure by actively contrcating abdominals
Valsalva Maneuver Options
Option 1: inhale during the eccentric phase until njust before strating teh concnetric phase; hold teh breath through teh stickong point; exhale
Verbal directions: “Take a breath in during teh easiest part of teh exercise; hold your breath until the heardest part of the exercise is completed, and then exhalke.”
Option 2: inhale before begining a repitition; hold teh breath through teh sticking point of the concentric phase; exhale
Verbal directions: “Take a breath in before starting a repetitio; hold your breath until teh heardest part of the exercise is completed, and then exhale.”
Weightlifting Belts
Increase intra-abdiominal pressure
Core activation
Recommended for ground-based structural exercises that involve lifting maximal or near-maximal loads
Ground-based structural exercises are mainly going to be squat variations
As research states currently, there is no significant drop in core streangth if weight belts are used properly.
Using a weightbelt properly means you are using a weightbelt only fpor those specific lifts
Weightlifting belts are safer then performing the valsalva maneuver because it is less pressure on your spine
Spotting: Providing physical assistance to clients when completing an exercise to help reduce teh risk of injury
Four-free weight exercise conditions tahtr equire a spotter
Overhead
Over the face
With a bar on the upper back and shoulders
With a bar positioned on the front of the shoulders or clavicles
When not to use a spotter
Communication
When the lift-off is going to occur
Identifying when they need help
For deadlifts: if your deadlifting from the ground, you should be using bumper plates with an olympic platform
Oplypic lifts should be done with bummper pleate and olympic platforms
Spotter guidlines
Strong enough to help
As close as possible to the client
In neutral spine position with teh feet flat on teh floor in a staggered stance
Specific situations:
Overhead - you should be at least as tall as client
Over-the-face
Barbell
On the lift-off of a benchpress have an alternated grip w/ your hand inbetween theirs. We do a alternated grip because it aids in the lift-off and provides stability.
On the rerack of the bar for benchpress is going to be a prontaed (overhand) grip to help them return teh bar to the postition
Dumbell
spot at the wrists for a dumbell bench press
Cardiovascular Exercise Technique:
General adaptations carry over well from one exercise modality to teh next buyt teh stress placed on the musculoskeletal system will vary
Eevrey time you make a decision you want to maximize reward while lessening risk
Walking
Walking
The recromended posture of walking is 90 degrees at the elbows
Walking done consistently can prevent and reverse product illness
It an individual walks and watches their nutrition they can lose weight water
Race Walking
Performance imporved by maximizing stride length
Increased hip rotation
Running
Higher energy cost and impact than walking so technmique is imporrtant
Avoid bouncing and seek tos orrect footstrike abdormalities
Stride length = teh feet should land under teh hips to avoid braking
Running uphill
The vitiue of running uphill necessitates a greater range of motion at the hips and tehrfore teh glutes will have to work more
Case Study Senario: If we go at 100% for 5sec on thi hill we are primarily training ophosphagyn system in the legs. Secondarily lactate threshold in the legs. Teh secondary energy system is glycolytic. If we extend it to 20sec teh primary is glyclytic so then we are increasing lactate threshold more in the legs. teh secondary system would be phosphagione
Overstrideing vs. Understriding
Overstriding = taking too long of a step
If teh foot hits too far in front of treh body’s center of gravity, greater shock and slight braking effect will occur.
More tiume is also spent in air or double flight
Understriding = taking tto short of a step
Wastes energy since it prevents teh body from advancing far enough with eachs tride
This reduces overall speed and efficiency
The ideal cadence for runnibg is between 170-180 steps per minute
Cycling
If someone naturally has more type 2 fibers tehy wioll naturally have a better phosphagyn system
How are those muscles used in teh pedal stroke during cycling?
Downstroke (Pushing Down Phase): Glutes initiate teh power phase ie. teh top of the petal stroke. Thsi exetnds teh hip.
Downstroke (Pushing Down Phase): Quads provide knee exetension duringh teh middle to lower half of the power phase
Pull Back (Bottom of the Stroke): Hamstrings flex teh knee during recovery. This is due to the added essentric demand during quick peddal strokes
Lift Up (Upstroke): Hip Felxors and Hamstrings acting concetricly to bring the knee up, and to bring the heel towards teh butt
Transition to Downstroke: Shin Muscles that flex with the pedals stroke
If you work power you are working strength as teh secondary
Steangth is defined as teh ability to egnerate near maximum to maximum forces
Whe yiu program you should always think how can I replicate byomechanics so that teh koint movement, teh planes, teh tyupe of joint actions, eccentric and concentric matches teh demands needed. Making sure teh energy systems and teh resistance training variable emphasis replicate teh demands needed. (are we emphasizing endurance, hypertrophy, strength or power first and what do we emphasise second)
Swimming
Front Crawl
Exercsies:
Dumbell Pullovers
Backstroke
Exercises:
Lat exercsies
Breastsroke
Exercises:
Butterfly
Exercises:
MedBall slams
Group Exercise
Traditional aerobic
Generally, 45 to 75 minutes in length and includes a warm-up with dynamic pre-workout stretching, aerobic activity, cooldown, and post-workout strteching
Combination of impact styles:
Low-impact = one foot remians in cpontact with teh floow
High-impact = both feet leave teh floor during various activities
Common Cardiovascular Machines
Treadmills
Primary muscles used:
Quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, soleus
Running on a treadmill is easier than outdoors
Lack of air resistance decrease energy cost
Can be offset by setting gradient at about 1%
Stair Climbers
Eexrcise apparatus that simulates teh act of climbing stairs (e.g., escalator-typoe stair climbers)
Primary muscles used:
Quadriceps, hamstrings, gluteals, iliopsoas, tibialis anteriuor, gastrocnemius, soleus
Steo depth and speed should promote proper posture
Elliptical trainers
Stationaryt exercise device on which teh user stands on two small rimmed platforms and moved them forward and back in an approximately ellioptical path
primary muscles used:
Quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, solues
More glute activation if yi go backwards
Proper technique
Head up, looking straight ahead
torso balnaced over hips, no excessive forward lean
Foot contracts pedal surface
Stationary Bikes
Non-weight bearing, non-impact
Recumbent
Body Position
Whatg siute difference in muscular activated compared to standing up and doing and bending over and cycling?
Waht is teh differenc in moment arm?
If you lean forward you have longer moment arm so you are enforcing teh glutes more
Primahry muscles used - same as elliptical
Biomechanics
Seat height = slight bedn in teh knee oint at teh bottom of trhe pedal stroke when the ball of the footr is on teh pedal
handlebars and body positioning = back should be tyilted forward from gthe hips, but not excessively rounded.
Semi reccumbent
Heart rate, oxygen consumption rate, and rating of percieved exertion on a semi recumbent bike are typically lower than. on an upright bike
Indoor cycling/spin
Higher-intensity workout than individual cycling
UBEs
Arm bike taht you pedal withyoru hands and is perfomed seated or standing with length of arm cranks allowing slightg flexion of the elbow when arms are extended
Primar muscles used:
Pectroalis major, deltoids, latissimus dorsi, biceps brachii, triceps brachii
Rowing machines
Machines with a emchanism with two oarlike handles, foot braces and a slidings eat, allowingh teh iuser to go trhough teh otions of rowing in a arcings hell
intensity can be altered by stroke pull or air drag. on fly wheel
Primary msucles used:
Quadriceps, hamstrings, gluteals,m tobialis anterior, gastrocnemius, sloeus, biceps brachii, brachioradialis, brachgialis, rectus abdominis, psoterior and medial deltoids, trapezius, latissimus dorsi, teres major, erector spinae, flexor and extensor carpu ulnaris
Most recreational rowers’ row at a moderate cadence of approximately 20 to 25 strokes per minute, and elite rowers egnerally row at a faster rate (e.g., 25-35 strokes per minute
Anotehr exercsie to mimic rowing is RDL (Hamstrings, knee flexion, and glute and back extension), Deadlift (Glutes), and Squat (Quads and Knees)
Clothing and Footwear
Appropriate clothing and footwear should be worn for safe and enjoyable participation, generally this will be comfortable, loos-fittying clothing for ease of meovemnt.
If hot and humid, clothing shoudl be light
In cold weather, clothing shoudl be leayered
Footwear
Should provide cushioningh, stability, and/orcomfort should be selected relative to teh activity and individual
Unless you have been training barfoot for a long time, don’t apply force down to the sracgh without arch support
Running shoues
General rule = running shoes should be replaces after 300-500 miles or 6 months