Chapter 16 Flashcards
(25 cards)
What is bodyweight training?
Using the individual’s own weight as resistance, such as push-ups or squats.
What are benefits of bodyweight exercises?
They improve mobility, stability, and core strength with minimal equipment.
What is core stability?
The ability to maintain trunk position and posture during dynamic movements.
What are examples of core exercises?
Planks, bridges, bird dogs, and ab rollouts.
What is strongman training?
Involves lifting, carrying, and dragging heavy, odd-shaped objects like tires or yokes.
What are examples of strongman exercises?
Tire flips, log lifts, yoke carries, farmer’s walks.
What is the purpose of resistance bands?
Provide variable resistance and aid in mobility and stabilization exercises.
What is suspension training?
Uses straps (e.g., TRX) to challenge balance, coordination, and strength.
What is instability training?
Exercises performed on unstable surfaces to enhance proprioception and joint stabilization.
What are common tools for instability training?
BOSU balls, wobble boards, balance discs.
When should instability training be used?
Primarily for rehabilitation or in early training phases.
Why is surface selection important?
To ensure safety and appropriate difficulty for the athlete.
What is a log clean and press?
A strongman movement involving lifting a log from the ground to overhead.
What is the benefit of sled pushing/pulling?
Improves power, acceleration, and lower body strength.
Why are kettlebells used in training?
They enhance grip strength, power, and coordination.
What are common kettlebell exercises?
Swings, cleans, snatches, Turkish get-ups.
How does instability affect force output?
It reduces the ability to generate high force compared to stable surfaces.
What are key cues for farmer’s walks?
Keep chest up, shoulders back, and walk with controlled steps.
What is the risk of instability devices under heavy load?
Increased injury risk due to decreased force control.
What is a landmine press?
An angled barbell press for upper body training with rotational and core demand.
How should nontraditional implements be progressed?
Start with light loads and simple patterns, then increase complexity and resistance.
What is the purpose of alternative training modes?
To enhance functional movement, variety, and adaptability.
What type of athletes benefit from unstable training?
Rehabilitating or novice athletes needing neuromuscular control.
How can coaches ensure safety in nontraditional training?
By supervising closely, starting conservatively, and ensuring proper technique.
