unit 10 Flashcards
Activating the Posterior Chain
The posterior chain muscles, including the glutes, hamstrings, and lower back muscles, play a critical
role in generating power during the rowing stroke. These muscles are responsible for extending the hips
and driving the legs into the footplates. The legs and core support the movement of the pelvis, the core musculature and back help manage the movement of the spine, and the arms and back musculature
help control the shoulder girdle.
Which is the standard row tempo?
1:2
power distribution is an important part of rowing technique, however, members may not execute it with efficiency due to
(1) a lack of understanding of rowing technique, (2) weak posterior chain stability or strength, or (3) reduced mobility.
watts
Watts is a unit of power. It is a measure of how much work is being done in a given amount of time. In rowing, watts are a measure of how much force you are applying with each stroke - the leg drive is the force (power distribution), and the timing of the row is the velocity.
On the Template or Daily Beat you may see a Goal or suggestion regarding watts, such as:
Increase Watts as Distance Decreases
Stay as close to your Watts as Previous Row
spilt time
Split time is a measure of how long it takes you to row a certain distance. It is calculated by dividing the total time it takes you to row a distance by the distance you rowed. For example, if it takes you 2 minutes to row 500 meters, your split time would be 2:00.
This metric is often mentioned during endurance rows as a method of maintaining pace throughout the duration of the row. This metric is not often provided as an intensity measure or Goal within the Template or Daily Beat.
stroke rate
Stroke rate is a measure of how many strokes you take per minute. A higher stroke rate means you are taking more strokes per minute, which can help you to row faster. However, a higher stroke rate can also lead to inefficiency and fatigue. It is important to find a stroke rate that is comfortable for you and that allows you to row with good technique.
On the Template or Daily Beat you may see a Goal or suggestion regarding stroke rate, such as:
Fixed All Outs w/ increasing Stroke Rates & Fixed Rests
Use your stroke rate to take you from Base to Push to All Out
MPH/KPH
This metric can be found in the bottom right-hand corner of the OTconnect screen, however not often provided as an intensity measure or Goal within the Template or Daily Beat.
2G
-part of the floor block
-part of a rowing bloxk
in a run row
Rower Blocks are also programmed using
endurance,
strength, or power. Depending on the specific Template, the usage of the rower may vary.
3G
always include rowing blocks
-could include Row+ exercise
The Rower Group should be acknowledged at specific times during the class. This includes during:
The 2G warm-up
The 2G Set-up if Block 1 is a Rower Block or
if the Rower is part of Floor Block 1
The 3G warm-up and set-up,
Anytime there is another Rower Block or the
rower is programmed within another Floor Block.
ALWAYS: Rower Overview
At the start of every Set-Up you will provide an Overview – which includes 3 steps for
each Rower Block. The Overview is ONLY provided at the START of each Rower Block.
Provide total duration of the block
Provide the pattern of the block from the Rower Header
Provide the GOAL of the block
ALWAYS: Rower Forecast
Coaching a Rower Forecast will be dependent on the Template programming for the Block.
If the Block includes intervals, use the same steps as the treadmill to pair the efforts.
Pair the Efforts (if applicable) - Identify the work & recovery effort(s)
Give Work Effort - Base, Push, or All Out Effort
Describe Feeling - Describe feeling of the Work Effort. Focus on the metric focus
used in the Warm-Up
Countdown (if it makes sense based on the Template programming) - “3, 2, 1, Effort! ”
SOMETIMES: Rower Demo
If the Rower Block includes exercises, then you will need to perform a Demo as part of the Set-Up.
Just like in the Demo of Floor Blocks, you are required to acknowledge all exercises, perform a full
demo of at least (1) exercise, and perform a full demo of one (1) option exercise (the option does
not have to be for the same exercise as the full demo exercise).
Full demo: show and talk through the full execution of the exercise with weights (as shown
on the VVA for Rower Blocks in a 2G class)
Partial demo: complete part or all of the movement without using weights while standing
Acknowledgment: utilizing the VVA (if applicable for Rower Blocks) to do the demo while highlighting specific technique points, this could include showing an option or challenge
Note: In a 2G class the VVA will always show the exercise in a Row + Exercise Block. In a 3G class
the VVA will NOT display the exercises for the Rower Blocks. (The applicable use of the VVA for
Rower Blocks in a 2G may vary based on your studio layout, further discuss with your Head Coach
best practices for your studio.)
summary of rowing
You will ALWAYS do a Rower Overview and Forecast.
You will SOMETIMES do a Rower Demo.
Think of the Rower Set-Up as an IF:THEN situation.
IF the Template Programming is… THEN…
Example:
IF Intervals or Distance THEN Overview + Forecast
or IF Row + Exercise THEN Overview + Forecast + Demo.
