Chapter 16 Shit

Question 1

What are general guidelines for nontraditional implement training?

Answer 1

-General guidelines do not differ much from traditional resistance training methods
+Stable body position with proper alignment during the performance of exercises
+Freestanding ground-based exercises
++Feet typically wider than shoulder-width apart
++Body position may need to be modified during instability device use
+Grip used typically one of the three traditional grips based on demands of the exercise
++Grip is a limiting factor in many nontraditional implements
+Breathing pattern similar
++Exhale through the sticking point of concentric movement
Inhale during eccentric movement
++Structural exercises may warrant the use of valsalva maneuver

Question 2

What is bodyweight training?

Answer 2

-Bodyweight is used to provide resistance
+I.e. push-ups, pull-ups, squat-thrusts
+Can also include calisthenics, gymnastics movements, and yoga type training
-Offers a low-cost training method to allow for the development of relative strength levels
-Resistance is limited to bodyweight
+May not lend itself to absolute strength levels
+Requires increasing repetitions or changing movement patterns to increase the intensity
++High repetitions will shift outcome from strength to strength-endurance
++Movement pattern changes can be used to overcome these limitations
+++I.e. elevating feet during push up exercises
+++Use of suspension devices to increase muscle activation

Question 3

What are the benefits on bodyweight training?

Answer 3

-Specific to individual anthropometrics
-Often included closed chain-based exercises
-Strengthens several muscle groups at once
-Develops relative strength
-Improves body control
-Low-cost training alternative

Question 4

What is the anatomical core?

Answer 4

-Axial skeleton and all soft tissues with proximal attachments on the axial skeleton
-Core muscles allow for transference of torques and angular momentum during the performance of integrated kinetic chain activities

Question 5

How do core isolation exercises affect core stability?

Answer 5

-Dynamic or isometric muscle actions designed to isolate specific core muscular without contribution from the lower and upper extremities
+I.e. prone plank, side plank
+May increase muscle activation to reduce injuries and improve spinal stability
+May improve performance in untrained individuals and those recovering from injury
+Limited support for isolation training translating to improved performance
+Ground-based free weight exercises offer greater benefit to sports performance compared to isolated core training
++May offer core activation similar to or greater to core isolation exercises
++I.e. squat, deadlift, snatch

Question 6

What are the arguments for machines vs free weights?

Answer 6

-Machine-based training results in better ability to target specific muscle groups but reduces stabilization requirements
+Less applicable to real-world performance
+Machine-based training may be detrimental to muscle activation during athletic movement s
-Added instability reduces force production, RFD, and power outputs
+Free weight ground exercises offer ideal combination of instability and specificity

Question 7

What are instability devices and how are they used?

Answer 7

-Devices used to promote postural disequilibrium or imbalance to increase stabilization demands on core musculature
-Instability devices can increase core activation but reduce agonist force generation
+With the use of instability devices, agonist force production and power can be reduced to less than 70% of stable-surface production
++May not be advantageous when preparing healthy athletes for competition
-Limited evidence suggesting the use of unstable devices for performance enhancement
-Benefits of instability devices likely greatest for novice athletes as an introductory step to improve balance and core stability
-Instability devices have practical use for rehabilitation of injuries before returning to full competitive training

Question 8

What are the three methods in resistance for applying overload?

Answer 8

Constant external resistance
Accommodating resistance
Variable resistance

Question 9

What is constant external resistance?

Answer 9

-Represented by traditional resistance training methods
-Use a constant external load throughout the ROM
-Better represents real life activities

Question 10

What is accommodating resistance?

Answer 10

-Aka semi-isokinetic resistance application
-Allows for speed of movement to be controlled throughout entire ROM
-Poor external validity, unlikely to provide adequate training stimulus

Question 11

What is variable resistance?

Answer 11

-Combats the changing mechanical advantage and inertia found in constant external resistance exercises
-Attempts to maximize force application throughout the entire ROM
-I.e. in back squat, greatest force production occurs at top of motion
+Variable resistance allows for the top portion of the movement to have greater resistance than the bottom portion
-Combats the fact that a large portion of the concentric movement is spent on deceleration
-Variable resistance allows increased force demands during mechanically advantageous joint angles
-Most common tools: bands and chains

Question 12

How should one supplement exercises with chains and how do you determine resistance?

Answer 12

-The addition of chains to traditional resistance activities such as bench press or back squat
-Not enough evidence to support use one way or another, although they may be beneficial depending on the application
-Determining resistance with chains
+Dictated by structure, density, length, and diameter of the chain
+The absolute load is determined for the top and bottom portion of the movement
++Average of these two loads is calculated and used to modify the barbell load to allow the athlete to train in the prescribed range
++Recommended to use chains only for experienced and intermediate lifters with stable exercise technique

Question 13

How do you physically attach chains?

Answer 13

-Method one - allow chains to touch the floor from a fully extended position
-Method two - hang main chains from lighter chains allowing them only to touch the floor at the lowest portion of the movement
+Allows faster acceleration from the bottom position
+Allows within-repetition post-activation potentiation effects in response to greater neural activation
+May cause more rapid stretch-shortening cycle when going from eccentric to concentric, allowing faster amortization

Question 14

What are resistance band exercises and what do they do?

Answer 14

-Elastic bands that provide variable resistance when applied to a barbell or other implement
-Possibly can increase peak power output when 35% of back squat load substituted
-May result in a post-activation potentiation effect within each repetition
-Limited long term research

Question 15

How do you determine resistance with resistance bands?

Answer 15

-Composition of bands impacts the characteristics
-Tension (resistance) generated is equal to stiffness (k) multiplied by deformation (d)
+Tension = stiffness(k) * deformation(d)
-Bands can exert linear and curvilinear tension depending on the current length
-Adding the average band resistance of the bottom and top positions to the barbell load will determine the overall resistance during the movement

Question 16

How do you attach bands to free weight exercises?

Answer 16

-The band can be attached to the barbell on one end and a customized attachment or heavy dumbbell on the end
+In this case, the highest tension occurs at the top of the motion
+Bottom position has reduced load

Question 17

What is strongman training?

Answer 17

Lifting, pushing, and carrying various weighted implements

Question 18

What is tire flipping in strongman training?

Answer 18

-The tire should generally not be tall than the athletes upright standing height
+Taller tires are more difficult to lift due to mechanical advantage
-Width of a tire affects flipping ability
+Narrow tires generally considered harder to flip for tall athletes due to depth requirements
+Wider tires harder for shorter athletes
-Tread must be considered
+Worn treads are harder to grip
+Pronounced treads can contain debris or exposed metal that can injure athletes

Question 19

What are the three basic techniques for tire flipping?

Answer 19

-Sumo
+Wider sumo deadlift stance with narrow grip
+When tire is raised to hip or chest height, hands are rotated to allow forward pressing action with the arms
-Backlift
+Narrower conventional deadlift stance ended with a forward pressing motion
+Initiated with fee in hip-width stance with bending at the knees and hips
+Hands are repositioned for forward press
-Shoulders against the tire
+Preferred technique in practical literature

Question 20

What is the log lift exercise?

Answer 20

-Version of a clean using a log designed to have weight added while offering a midrange grip to accommodate a pronated grip position
-Weight typically added with plates to eliminate need for different logs
-Can use %1rm from other lifts but may be more difficult to lift log

Question 21

What is the farmers walk exercise?

Answer 21

-The athlete holds a load at the sides in each hand while walking forward
-Useful due to unstable and awkward resistance with unilateral and bilateral motions
-Suggested that farmers walk develops total body anaerobic endurance, back endurance, and grip strength
-May enhance traditional training by challenging body linkages and stabilization in different ways than traditional resistance
-Can be performed with static loads or variable loads
-Not enough evidence for safety recommendations
+Should be performed by experienced athletes with high levels of strength

Question 22

What is kettlebell training?

Answer 22

-Kettlebell - weighted implement consisting of ball with a handle
-Limited studies however evidence supports use for aerobic conditioning
-Kettlebell training increases muscle strength compared to no training
-Battery of kettlebell training (swings, goblet squats, accelerated swings) over six-weeks shown to increase vertical jump height
+Gains significantly lower traditional weightlifting-based training methods
-Kettlebells probably best used as GPP exercise

Question 23

What are the different type of kettlebells?

Answer 23

-Cast iron “fitness” kettlebells
+Range in size depending on weight
-Sport kettlebells
+Standardized size regardless of weight
+Universal design measurements
+Weight indicated by the color of the kettlebell
-Fixed weight - requires a range of kettlebells
-Variable weight - kettlebells can be shot or sand-loaded for adjustability
+Not prevalent or commonly used
-Handle selection
+Cast iron kettlebell handle diameter changes slightly as weight increases
+Spacing between the handle and the top of the ball is standardized in good kettlebells
+Polished steel or smooth painted handles
++Polished steel typically grips and holds chalk better

Question 24

What is unilateral training?

Answer 24

-Focuses on one side at a time
-Can be performed on upper and lower
-Common example:
+Lunges, step-ups, single-leg squats
-Typically integrated into training
+Used to reduce bilateral asymmetries or in rehabilitation
+Reduce bilateral deficit
++Discrepancies in force production between unilateral and bilateral movements
+Bilateral movements shown to elicit bilateral facilitation in trained or stronger athletes
++Increase in voluntary activation in the agonist muscle group during bilateral movements
+Due to bilateral facilitation, unilateral training should be focused on untrained, weaker, or injured individuals

Question 25

What is the form for the starting position of the tire flip?

Answer 25

-Face the tire with feet hip to shoulder width apart
-Squat down and lean into the tire so that the chin and anterior deltoids are resting on the tire and feet are far enough back to maintain a neutral spine
-Keep the arms outside the knees and the elbows fully extended, grasp the tire with a supinated grip
-All reps begin from this position

Question 26

What is the form for the upward movement phase of the tire flip?

Answer 26

-Begin by extending the knees and hips and plantar flexing the ankles while pushing the tire forward
-Move forward explosively toward the tire by taking two or three steps
-Continue this movement until the body is aligned in a 45 degree angle to the tire
-Flex the hip and knee of one leg to fully drive the knee upward and toward the tire
-Immediately after striking the tire, reorient hands into a pronated grip
-While moving the feet forward, forcefully extend the arms in order to push the tire over in front of the body

Question 27

What is the form for the starting position of the log clean and press?

Answer 27

-Stand with the feet placed between hip and shoulder width apart with the toes pointed forward or slightly outward
-Squat down with the hips lower than the shoulders and grasp the log with a closed, neutral grip
-Place the hands on the log handles with the arms slightly outside of the knees, with the elbows fully extended
-Place the feet flat on the floor and position the log in front of the shins and over the balls of the feet
-Position the body with the:
+Back in a neutral position
+Scapulae depressed and retracted
+Head in line with the vertebral column
+Shoulders over or slightly in front of the log
-All reps begin from this position

Question 28

What is the form for the first pull of the log clean and press?

Answer 28

-Lift the log off the ground by forcefully extending the hips and knees
-Keep the torso to floor angle constant, do not let the hips rise before the shoulders
-Keep the elbows extended and the shoulders over or slightly ahead of the log

Question 29

What is the form for the transition of the clean and press?

Answer 29

-As the log passes the knees, pull the log into the body by flexing the knees and flexing at the elbows
-Briefly pause in this position with the legs in a quarter-squat position and the log at or on the thighs

Question 30

What is the form for the second pull of the log clean and press?

Answer 30

-Forcefully jump upward by extending the hips and knees and plantar flexing the ankles
-Keep the log close to the body and the elbows tucked into the body
-When the lower body joints reach full extension, rapidly drive the elbows forward to keep rolling the log up onto the body
-Due to explosive movement, the torso is erect or slightly hyperextended, the head is tilted back, and the feet may lose contact with the floor

Question 31

What is the form for the catch phase of the log clean and press?

Answer 31

-After the lower body is fully extended, pull the body under the log and rotate the arms around under the log
-Flex the hip and knees to a quarter or half squat position while receiving the log
-Rack the log across the front of the clavicles and anterior deltoids

Question 32

What is the form for the dip phase of the log clean and press?

Answer 32

-Flex the hips and knees at a slow to moderate speed to move the log in a straight path downward
-Continue the dip to a depth not to exceed a quarter squat
-Keep the feet flat on the floor, torso erect, and the upper arms directly under the log

Question 33

What is the form for the drive phase of the log clean and press?

Answer 33

-Upon reaching the lowest position of the dip, reverse the movement by forcefully and quickly extending the hips, knees, and then elbows to move the log overhead