Chapter 16

Question 1

What are the general guidelines for technique?

Answer 1

• Proper body alignment
• Flat feet and shoulder width, for free standing ground based exercise
• Use the right grip

Question 2

How should you breath for exercise?

Answer 2

Exhale for concentric and inhale for eccentric

Question 3

When should the valsalva maneuver be used?

Answer 3

80% of max load

Question 4

What are benefits for bodyweight training?

Answer 4

• Specific to anthropometrics
• Strengthens several muscle groups
• Develops relative strength
• Improves body control
• Low cost

Question 5

Axial skeleton and all of the soft tissue?

Answer 5

Midsection “core”

Question 6

What are the regions of the midsection?

Answer 6

lumbopelvic region

pelvic and shoulder girdles

Question 7

How does core stability affect the extremities?

Answer 7

better force production

Question 8

What exercise isolates specific core musculature without contribution of the extremities?

Answer 8

isolation exercises

Question 9

What type of exercise offers greater activation of the midsection?

Answer 9

ground based free weight activities

Question 10

What do machine weights offer?

Answer 10

greater stability and isolation of muscle groups

Question 11

What do free weights cause?

Answer 11

greater activation of stabilizers and combines instability and specificity

Question 12

What do instability devices do to force production?

Answer 12

it lowers it; you offer more stability when you git rid of force production.

Question 13

What is the change in force production when instability is the focus?

Answer 13

30% or 70%

Question 14

Why does the increase in muscle activation lower for output?

Answer 14

Greater instability results in less force

Question 15

What type of exercise creates a great degree of instability?

Answer 15

Ground based free weight exercises

Question 16

What do ground based free weight exercises develop?

Answer 16

the kinetic chain and all its links

Question 17

What is the most common method for applying resistance?

Answer 17

Constant external resistance

Question 18

What exercise has constant weight throughout the full ROM?

Answer 18

constant external resistance

Question 19

What exercise allows for the speed of movement to be controlled throughout the range of movement?

Answer 19

accommodating resistance

Question 20

What does variable resistance training alter and do?

Answer 20

alters the resistance to the muscles to maximize force throughout a full ROM

Question 21

What equipment is added in variable resistance training?

Answer 21

chains or resistance bands

Question 22

How do you determine the resistance with chains?

Answer 22

structure, density, length, and diameter of a chain

Question 23

Where is the absolute resistance measured for chain supplemented exercise?

Answer 23

at the top and bottom, then it is averaged

Question 24

How do chain supplemented exercises help your body?

Answer 24

increases neuromuscular activation, aka more rapid stretch shortening cycle

Question 25

What is the equation to determine resistance with bands?

Answer 25

Tension = Stiffness x Deformation

Question 26

What is the percentage of difference between the same exact band?

Answer 26

3.2 - 5.2 %

Question 27

Where is the highest resistance experienced when using bands?

Answer 27

at the top of the position

Question 28

What are the variable resistance training methods mentioned in the book?

Answer 28

``` Chains Bands Accommodating resistance Constant external resistance Ground based free weights ```

Question 29

What are the core stability and balance training methods mentioned in the book?

Answer 29

Instability devices Machine weights Free Weights Isolation exercises

Question 30

What methods are included in strongman training?

Answer 30

tire flipping log lifting farmer's walk

Question 31

What lifts are used to help flip tires?

Answer 31

Sumo, Backlift, Shoulders against the tire

Question 32

How do you fix having your feet too close to the tire when starting?

Answer 32

move your feet away from the tire and set your back properly; kneeling helps with this

Question 33

How do you fix having your hips rising faster than your shoulders during the initial push?

Answer 33

keep your hips low and drive the tire rather than lifting it

Question 34

How do you fix someone using a lifting motion rather than a pushing motion?

Answer 34

drive the tire forwards and move with the tire as it's elevated

Question 35

What is usually injured when tire flipping?

Answer 35

Biceps tendon | Back

Question 36

What do you do while log lifting?

Answer 36

Clean and press

Question 37

What is the farmer's walk?

Answer 37

hold the weight and walk forward

Question 38

What does the farmer's walk provide?

Answer 38

grip strength endurance Back endurance Total body anaerobic endurance

Question 39

How can kettle bell training impact your body in a positive way?

Answer 39

CV fitness | Some strength gains

Question 40

What is bilateral deficit?

Answer 40

asymmetry in force production between unilateral and bilateral movements

Question 41

What is bilateral facilitation?

Answer 41

an increase in voluntary activation of the agonist muscle group during bilateral movements

Question 42

Why would alternative modes be used for exercise?

Answer 42

It makes control difficult, increase challenge, and this also can injury due to less control.