Ch. 11 Olympic Lifting For Performance Enhancement Flashcards
(32 cards)
Olympic competition lifts
Snatch, clean and jerk
Olympic derivative lifts
power snatch, power clean, snatch and clean pulls, back squat, snatch dead lift
Olympic lifting prerequisites
high levels of flexibility, mobility, stability, neuromuscular control, and optimal posture
Maximum strength
the greatest amount of force generated; typically, during a 1RM lift
Reactive strength
a ready response of the necessary strength to a given stimulus
Power endurance
ability to sustain high power output for an extended period of time
Universal Athletic Position (UAP)
static starting position for many sports; fulfills SAID principle criteria for using Olympic lifts in training; 1⁄4 squat with feel flat on ground, weight on balls of feet, hands in front, hips back, knees over toes, shoulders over knees, neutral spine
Neutral spine
posture in which no exaggeration of any normal spine curvature is present
Hip hinge
spine remaining stiff and neutral while movement occurs about the hip joint
Deep catch position
maximum triple flexion squat used during “the catch” phase of Olympic lifts; dorsiflexion = 20 degrees, knee flexion = 135 degrees, hip flexion = 120 degrees
Phases of the snatch
getting set, first pull, shift, top pull, amortization, and catch
Phases of the clean and jerk
getting set, first pull, shift, top pull, catch/amortization/possible rebound, get set/dip/drive of the jerk, catch, and recovery
Olympic lifts for OPT
use derivative lifts and teach competition lift technique during Phase 4; use competition lifts and power derivatives during Phases 5 and 6
Perturbation
A disturbance in motion that increases the chance of a breakdown in the HMS.
Which of the following describes a ready response to a stimulus?
Reactive strength
Why are the power snatch and power clean lifts more widely accepted than the Olympic competition snatch and the clean and jerk lifts?
Many athletes lack the necessary flexibility needed for the deep catch position
Which movement of the snatch exercise occurs when the knees extend and the barbell is lifted from the floor to knee height?
First pull
Which of the following represents correct posture when getting set for the snatch?
Shoulders slightly ahead of the vertical plane of the bar
When is the rate of force development measured?
During an isometric contraction
Which step in the performance of the clean and jerk requires a powerful extension of the hips, knees, and ankles to forcibly eject the bar off the upper thigh into a rapid ascent?
Top pull
Which of the following is the best way to measure explosive power of the lower body?
Vertical jump
When performing the snatch, which step places the lifter in a squat position with arms extended overhead?
Catch
What characterizes the deep catch position?
Maximum flexion of the ankles, knees, and hips
During the clean and jerk, what is the appropriate stance right before doing the dip?
Feet slightly wider than hips and feet pointed slightly outward
