Lecture 2 : Technique, posture and stability

Question 1

what is the number 1 rule in muscle adaptation in weight training

Answer 1

muscle adaptation is highly specific
- you cannot train it if you have not stimulated it

Question 2

how does technique effect free weight training

Answer 2

it may alter the resultant stimulus

Question 3

structural adaptations stimulated by training are dependent on….

Answer 3

the nature of the imposed stress

Question 4

specificity of a movement refers to the …

Answer 4

neuromuscular or metabolic adaptations that enhance the physiological qualities from which sport specific skills are derived

Question 5

specificity is a spectrum not a

Answer 5

continuum

Question 6

what happens to specificity closer to competition

Answer 6

becomes narrower or more specific

Question 7

are neural or metabolic patterns more specific

Answer 7

neural are more specific

Question 8

what is the difference between free and machine based training in terms of muscle activated

Answer 8

free weight : more global activation

machine : more targeted for accessory movement

Question 9

there is greater ability to control what in free weight training

Answer 9

greater ability to control tempo

Question 10

there is greater increase in what in free weight training

Answer 10

greater increase in testosterone due to more muscle stimulation

Question 11

is machine or free weight better for beginners

Answer 11

machine may be better for beginners who do not have sufficient strength for quality technique

Question 12

examples of how technique may alter the resultant stimulus in free weight training

Answer 12

grip, load placement and range of motion or tempo

Question 13

comparing full squats and partial squats what is the emphasis on (full squat)

Answer 13

lower velocity with emphasis on full range

• strength and hypertrophy
• length of muscle fascicles

Question 14

comparing full squats and partial squats what is the emphasis on (partial squat)

Answer 14

higher velocity emphasis on change of direction

• muscle tendon stiffness
• neuromuscular stimulation

Question 15

what is meant to tissue is mechanosensitive

Answer 15

speed, range, direction are important

Question 16

technique is more important than …

Answer 16

the weight being moved

Question 17

3 types of muscles that can alter posture

Answer 17

• postural muscles
• mobilizing muscles / movers
• accessory muscles

Question 18

postural muscles are always firing, what does this mean

Answer 18

highly oxidative, endurance based

low fatiguability

Question 19

good posture is …

Answer 19

• ergonomically advantageous
• minimises physical effort
• muscles and joints in most functional position
• muscles an achieve the greatest amount of force

Question 20

postural stability is …

Answer 20

the ability to control the body’s position in space for the purpose of movement and balance

Question 21

what is optimal control

Answer 21

muscles are activated with appropriate timing and amplitude for the task at hand

Question 22

why is keeping knees back during a squat important

Answer 22

transfers the load from knee to hip

Question 23

hip hinge technique promotes what

Answer 23

promotes loading through the larger muscles and reduces risk of injury

Question 24

how are posture and “core exercises” different

Answer 24

posture : training correct muscles to promote improved movement quality. may be sport of situational specific

core exercises : multi-joint, large range of motion, exercises should be done first and accessory exercise last

Question 25

describe anticipatory stability control, (is this feedforward or feedback and what leads to postural adjustment)

Answer 25

this is feedforward control for expected postural disturbance, central command leads to postural adjustment

Question 26

describe compensatory stability control, (is this feedforward or feedback and what leads to postural adjustment)

Answer 26

this is feedback control for unexpected postural disturbance, central command leads to limb movement and postural disturbance leads to postural adjustment

Question 27

what type of exercise is likely to improve core stability (plank or dynamic movement such as kettle bell swings)

Answer 27

kettle bell swings, this is will be more beneficial in actual situations in the field