Lecture 12 Flashcards
1
Q
5 acute programming variables:
A
- choice of exercise
- order of exercise
- volume
- intensity
- rest
2
Q
Quality or quantity for the 5 acute programming variables:
A
- choice of exercise: quality
- order of exercise: quality
- volume: quantity
- intensity: quality
- rest: quality and quantity
3
Q
What determines exercise selection?
A
- popular/trendy
- utilized by famous coaches/athletes
- athlete/client enjoys using
- achieves training goals identified in needs analysis
- need to do vs want to do
4
Q
Look at back squat charts from studies***
A
.
5
Q
Swimming push off: type of movement:
A
voluntary (jump)
6
Q
Swimming push off: kinematics:
A
- hip flexion-extension
- knee flexion-extension
- ankle plantar flexion
7
Q
Swimming push off: resistance:
A
fluid resistance
8
Q
Swimming push off: muscles:
A
- gluteus maximum, quadriceps, soleus, gastrocnemius
- concentric only
- high velocity
9
Q
Swimming push off: general exercises:
A
- back squat
- front squat
10
Q
Swimming push off: specific exercises:
A
- clean (or clean variation)
- snatch (or snatch variation)
11
Q
Jump landing: type of movement:
A
voluntary (landing)
12
Q
Jump landing: kinematics:
A
- hip flexion
- knee flexion
- ankle dorsiflexion
13
Q
Jump landing: muscles:
A
- gluteus maximum, quadriceps, soleus, gastrocnemius
- eccentric only
- high velocity
14
Q
Jump landing: general exercises:
A
- back squat
- front squat
- lunge
15
Q
Jump landing: specific exercises:
A
- clean/power clean
- snatch/power snatch
- split jerk
16
Q
10 km run (metabolic) has _____ state.
A
steady
17
Q
In a 10 km run, VO2 max are _____ factors.
A
- central factors
- peripheral factors
18
Q
In a 10 km run, intensity @ anaerobic threshold are ______ factors.
A
peripheral factors
19
Q
Central factors in 10 km run:
A
- running (LSD)
- biking
- rowing ergometer
20
Q
Peripheral factors in 10 km run:
A
- running (sprints)
- hill running
- stair running
21
Q
3 ways to classify exercises:
A
- core vs assistance
- multi-joint vs single-joint
- ballistic vs non-ballistic
22
Q
Core exercises:
A
- multi-joint
- utilizes many muscles
- high training efficiency
- free weight or machine
- target movement patterns
23
Q
Assistance exercises:
A
- multi or single joint
- isolates a few muscles
- low training efficiency
- free weight or machine
- target specific muscles
24
Q
Compare using BB squat (core) vs knee extension and hip adduction (assistance):
A
- greater improvements in BB squat with core
- greater improvements in vertical jump with core
25
Limitations of core exercises:
- strong quads (leg dominant strategy)
- weak quads (back dominant strategy)
- need stronger quads to engage knees more
26
Effects of core exercises only for ACL rehab:
- weaker quadriceps
- same hamstrings strength
- slower return to sport
- 5/22 return to sport at same level before injury
27
Effects of core + assistance exercises for ACL rehab:
- stronger quadriceps
- same hamstrings strength
- faster return to sport (2 months faster)
- 12/22 return to sport at same level as before injury
28
Non-ballistic core exercises has:
- heavy resistance
- slower movement
- large joint ROM
29
Non-ballistic core exercises use:
free weight or machine
30
Non-ballistic core exercises are for:
- maximum/neurologic strength
- hypertrophy
- muscular endurance
31
Ballistic core exercises has:
- moderate resistance
- faster movement (create projectile)
- accentuated region of force production
32
Ballistic core exercises use:
typically free weight
33
Ballistic core exercises are for:
- explosive strength
| - muscular endurance
34
4 types of ballistic exercises:
- weightlifting variations
- implement throws
- sprinting
- jump
35
Limitations of weightlifting variations of ballistic exercises:
requires coaching expertise
36
Example of implementing throws for ballistic exercises:
medicine ball
37
Limitations of implementing throws for ballistic exercises:
low resistance
38
Examples of using sprinting for ballistic exercise:
- run: hill stairs
| - bike: electronic/mechanical resistance
39
Limitations of hill/stair runs:
requires coaching expertise
40
Limitations of bike sprinting:
requires specialized equipment
41
Example of using jumps for ballistic exercise:
plyometrics for well trained athletes
42
Limitations of using jumps for ballistic exercise:
low resistance
43
2 weightlifting variations for ballistic exercise:
- snatch
| - clean & jerk
44
Snatch/clean has ____ motion.
pulling
45
Variations of snatch/clean:
- squat and partial squat variations (eg. power clean)
| - split variations (eg. split clean)
46
Jerk has _____ motion.
pushing
47
Variations of jerk:
- split jerk
| - power jerk (partial squat)
48
How many exercises?
- use fewest number of exercises to meet training objectives
- identify most effective exercise for each training objective
- fewer exercises, more sets per exercise
49
General recommendations for number of exercises:
- 1 core ballistic exercise/muscle or movement pattern (if required)
- 1 core non-ballistic exercise/muscle or movement pattern
- 1 assistance exercise/muscle (if required)
50
Planned variation can occur:
- within microcycle
- NO variation between microcycles (within a block)
- between blocks
51
How can planned variation occur within a microcycle?
- variation possible between training sessions
| - reduce training monotony
52
Why can't planned variation occur between microcycles (within a block)?
`variation does not allow progression
53
How can planned variation occur between blocks?
exercises selected depending on block objectives
54
Order of exercises rules:
- core exercises before assistance exercises
| - ballistic exercises before non-ballistic exercises
55
Why core exercises before assistance exercises?
- use more muscles and large muscles first with core exercises
- fatigue of target muscles during assistance exercises impairs core exercises
56
Why ballistic exercises before non-ballistic exercises?
- higher technique/skill element in ballistic exercises
- ballistic exercises emphasize speed of muscle contraction
- with increased training age may use non-ballistic before ballistic
57
Order the following exercises: semi-stiff leg deadlift, back squat, leg extension.
1. back squat
2. semi-stiff leg deadlift
3. leg extension
58
Order the following exercises: weighted crunch, overhead press, pull-up, rotator cuff.
1. overhead press or pull-up
2. pull-up or overhead press
3. weighted crunch or rotator cuff
4. rotator cuff or weighted crunch
59
Order the following exercises: pull-up, power snatch, front squat.
1. power snatch
2. front squat
3. pull-up
60
What are 2 ways we can alternate exercises?
- super sets
| - giant set
61
Super sets example:
A1: overhead press
A2: pull-up
B1: weighted crunch
B2: rotator cuff
62
Giant set example:
A1: leg extension
A2: calf raise
A3: dumbbell pullover
63
Alternate exercises using ...
different muscle groups
64
Why alternate exercises?
- minimal rest needed between exercises
- fatigue from one exercise does not impair other exercises
- reduces total time to perform exercises
