403 test 3 continued

Stretch-shortening cycle (SSC)

-Employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time -A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SSC.

Trunk plyometrics

-Exercises for the trunk may be performed "plyometrically," provided that movement modifications are made. -Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex.

five-point body contact position

1. Head is placed firmly on the bench or back pad 2. Shoulders and upper back are placed firmly and evenly on the bench or back pad 3. Buttocks are placed evenly on the bench or seat 4. Right foot is flat on the floor 5. Left foot is flat on the floor

which of the following work to rest ratios is the MOST appropriate to assign to a plyometric training workout?

1:5

Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than _____ of what can be achieved in a stable condition. .

90%

1-repetition maximum (1RM)

greatest amount of weight that can be lifted with proper technique for only one repetition

the primary movement during the second pull phase of the power clean exercise is ?

hip extension

With regard to core training, when is instability exercise best applied?

in trained athletes who are rehabilating from an injury

during which of the following exercises should a spotter's hands be placed on the athlete's forearms near the wrists?

incline dumbell bench press

compound set

involves sequentially performing two different exercises for the same muscle group

which of the following is not a phase of the stretch- shortening cycle?

isometric

which of the following structures detects rapid movement and initiates the stretch reflex?

muscle spindle

unilateral training

often used to reduce bilateral asymmetries or as a rehabilitation tool

which of the following grips should be used during the deadlift exercise?

overhand, closed, alternated

hook grip

similar to the pronated grip except that the thumb is positioned under the index and middle fingers

clean grip

slightly wider than shoulder width apart and outside of the knees

if during the tire flip the athlete's hip rise faster than the shoulders during the initial pushing motion, what is an effective correction to give the athlete?

start with a higher hip position

which of the following is the correct foot pattern in the step-up exercise?

step up right foot, step up left foot, step down left foot, step down right foot

which of the following exercises requires a spotter?

step-up

Physiological analysis

strength, power, hypertrophy, and muscular endurance priorities

anatomical core

the axial skeleton and all of the soft tissues with proximal attachments that originate on the axial skeleton

neutral grip

the knuckles point laterally—as in a handshake.

pronated grip,

the palms are down and the knuckles are up; also called the overhand grip.

supinated grip

the palms are up and the knuckles are down; also known as the underhand grip.

false grip

thumb does not wrap around the bar

closed grip

thumb is wrapped around the bar

which of the following is a rationale for using variable resistance training methods ?

to accommodate the changing mechanical advantages associated with constant- loaded exercises

Superset

two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).

alternated grip

uses one hand in a pronated grip and the other in a supinated grip

series elastic component (SEC)

when stretched, stores elastic energy that increases the force produced

snatch grip

wide grip and can be determined using two types of measuremments

Movement analysis of the sport (muscle balance)

• Agonist: the muscle or muscle group actively causing the movement. • Antagonist: *the sometimes passive muscle or muscle group located on the opposite side of the limb.*

Power, other core, then assistance exercises

• Power exercises such as the snatch, hang clean, power clean, and push jerk should be performed first in a training session - followed by other nonpower core exercises - then assistance exercises.

If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen?

a reduction in bilateral asymmetrics will occur

Plyometric exercise sessions must include

(1) A general warm-up (2) Stretching (3) A specific warm-up The specific warm-up should consist of low-intensity, dynamic movements.

The long jump and stretch-shortening cycle

(a) The eccentric phase begins at touchdown and continues until the movement ends. (b) The amortization phase is the transition from eccentric to concentric phases; it is quick and without movement. (c) The concentric phase follows the amortization phase and composes the entire push-off time, until the athlete's foot leaves the surface.

Contractile Component (CC)

(i.e., actin, myosin, and cross-bridges) is the primary source of muscle force during concentric muscle action

Applying Chains to Free Weight Exercises

- Chains can be allowed to touch the floor from a fully extended position or hung from a lighter chain. This allows for the chain to touch the floor only at the lowest portion of the lift. - In turn, this can help to increase neuromuscular activation or cause a more rapid stretch-shortening cycle.

determining resistance with chains

- Determined by the structure, density, length, and diameter of the chain used - Must determine the absolute chain resistance at the top and bottom of the movement, summate, and then average - Should be used only with experienced athletes who have stable exercise technique

Equipment and facilities (depth jumping)

- The recommended height for depth jumps ranges from 16 to 42 inches (41 to 107 cm), with 30 to 32 inches (76 to 81 cm) being the norm. - Depth jumps for athletes who weigh over 220 pounds (100 kg) should be 18 inches (46 cm) or less.

Illustration of the stretch reflex

- When muscle spindles are stimulated, the stretch reflex is stimulated, sending input to the spinal cord via Type Ia nerve fibers. - After synapsing with the alpha motor neurons in the spinal cord, impulses travel to the agonist extrafusal fibers, causing a reflexive muscle action.

range of motion an speed

- a full ROM maximizes the value of an exercise and improves or maintains flexibility - slow controlled movements increase the likelihood that full ROM can be reached , though quick movements are appropriate for power exercises - the sticking point is the most strenuous movement of a repetition, and it typically occurs soon after the transition from the eccentric phase to the concentric phase - instruct athletes to, exhale through the sticking point, and inhale during the less stressful phase of the repetition

determining resistance with resistance bands

- based on hooke's law (tension= stiffness x deformation) - must be aware that two supposedly equal resistance bands may have 3.2% to 5.2% difference, which could lead to an 8 % to 19% difference in mean tension between the bands - highest load experienced at the top position

Structural exercises

- emphasize loading the spine directly or indirectly - squat, deadlift, press

Breathing Considerations "valsalva maneuver"

- for experienced and well resistance trained athletes performing structural exercises - assists in maintaining proper vertebral alignment and support - involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso - helps to establish the neutral spine and erect upper torso position in many exercises - increase the rigidity of the entire torso to aid in supporting the vertebral column - reduces the associated compressive forces on the disks during lifting

accomodating resistance

- may also be called semi-isokinetic exercise - allows for the speed of movement of the isokinetic resistance to be controlled throughout the full ROM - may not provide adequate training stimulus when compared to traditional resistance methods

Core exercises

- recruit one or more large muscle areas - involve two or more primary joints -receive priority when one is selecting exercises because of their direct application to the sport

Overhead exercises and those with the bar on the back or front shoulders

- should be performed inside a power rack with the crossbars in place at an appropriate height - out of the rack exercises ( forward step lunge or step) with heavily weights can result in serious injury - these exercises should be executed only by well trained and skilled athletes and spotted by experienced professionals

Types of exercises performed and equipment involved

- spotters are typically required for free weight exercises - a bar moving over the head - a bar positioned on the back - a bar racked on the front of the shoulders - a bar passing over the face - do not spot power exercises

Instability devices

- stems from use in physiotherapy settings - may increasecore muscle activation, but can lower force output of an exercise by 30 % or more

power exercises

- structural exercises that are performed very quickly or explosively - olympic lift -speed - completing structural exercises quickly

Needs analysis is a two-stage process that includes?

-An evaluation of the requirements and characteristics of the sport -An assessment of the athlete

"Push" and "pull" exercises (alternated)

-Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).

needs analysis

-Athletes must be evaluated for their •Sport •Sport position •Training status -By understanding each sport's individual requirements, the positions within the sport, and the needs of each athlete, the strength and conditioning professional can design a safe, effective plyometric training program.

variable resistance

-Attempts to alter resistance so the muscle maximizes force throughout the full ROM -Usually involves the use of chains or resistance bands

Equipment and facilities (equipment)

-Boxes used for box jumps and depth jumps must be sturdy and should have a nonslip top. -Boxes should range in height from 6 to 42 inches (15 to107 cm). -Boxes should have landing surfaces of at least 18 by 24 inches (46 by 61 cm).

Plyometric exercise and resistance training

-Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics. -Do not perform heavy resistance training and plyo-metric exercises on the same day. -Some advanced athletes may benefit from complex training, which involves intense resistance training followed by plyometric exercises.

Adolescents and Plyometrics

-Consider both physical and emotional maturity. -The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation. -Gradually progress from simple to complex. -The recovery time between workouts should be a minimum of two or three days.

program length of plyometrics

-Currently, most programs range from 6 to 10 weeks; however, vertical jump height improves as soon as 4 weeks after the start of a plyometric training program. -

Mechanical Model of Plyometric Exercise

-Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored -If a concentric muscle action follows immediately, the stored energy is released, increasing the total force production

Volume of plyometrics

-For lower body drills, plyometric volume is ex-pressed as foot contacts per workout (or in distance for bounding drills). -For upper body drills, plyometric volume is ex-pressed as the number of throws or catches per workout. -Recommended lower body volumes vary for athletes with different levels of experience.

Machines versus free weight exercises

-Machines offer greater stability and may result in a better ability to target specific muscle groups. -Free weights cause greater activation of stabilizer muscles and offer the ideal combination of specificity and instability.

Terminology used to quantify and qualify mechanical work

-Mechanical work = force × displacement. -Volume-load is a practical measure for the quantity of work performed in resistance training. -Volume-load = weight units × repetitions. -Arrangement of repetitions and sets affects the intensity value, a measure of the quality of work performed.

upper body plyometrics

-Medicine ball throws -Catches -Several types of push-ups

Upper and Lower Body Exercises (Alternated)

-One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. -If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.

intensity of plyometrics

-Plyometric intensity is the amount of stress placed on muscles, connective tissues, and joints. -It is controlled primarily by the type of plyometric drill. -Generally, as intensity increases, volume should decrease.

progression of plyometrics

-Plyometrics is a form of resistance training and thus must follow the principles of progressive overload (the systematic increase in training frequency, volume, and intensity in various combinations).

recovery of plyometrics

-Recovery for depth jumps may consist of 5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets. -The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to 1:10) and is specific to the volume and type of drill being performed. -Drills should not be thought of as cardiorespiratory conditioning exercises but as power training. -Drills for a given body area should not be performed two days in succession.

Assistance exercises

-Recruit smaller muscle areas -Involve only one primary joint -Considered less important to improving sport performance

Benefits of bodyweight training

-Specific to each individual's anthropometrics -Often includes closed chain-based exercises -Strengthens several muscle groups at once -Develops relative strength -Improves body control -Is a low-cost training alternative

constant external resistance

-The most common method for applying resistance, represented by traditional methods such as free weights. -The external load remains constant throughout the full ROM and better represents real-life activities.

Choosing exercises for a resistance training program requires knowing?

-The movement and muscular requirements of the sport -An athlete's exercise technique experience -Equipment available -The amount of training time available •

masters and plyometric training

-The plyometric program should include no more than 5 low- to moderate-intensity exercises. -The volume should be lower—should include fewer total foot contacts than a standard plyometric training program. -The recovery time between plyometric workouts should be 3 or 4 days.

Proper Plyometric Landing Position

-The shoulders are in line with the knees, which helps to place the center of gravity over the body's base of support. -The knees are over the toes; excessive inward (valgus) movement increases the athlete's risk of lower extremity injury.

Lower body plyometrics

-These are appropriate for virtually any athlete and any sport. -Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time. -There is a wide variety of lower body drills with various intensity levels and directional movements.

training status

-Training status affects the number of rest days needed between sessions. -A frequency of three workouts per week is recommended for many athletes to allow sufficient recovery between sessions. -More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a split routine in which different muscle groups are trained on different days.

Assessment of the Athlete: Training Status

-Type of training program -Length of recent regular participation in previous training programs -Level of intensity involved in previous training programs -Degree of exercise technique experience

Frequency of Plyometrics

-Typical recovery time guideline: 42 to 72 hours between plyometric sessions. -Using these typical recovery times, athletes commonly perform two or three plyometric sessions per week.

Plyometric and aerobic exercise

Because aerobic exercise may have a negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training.

tire flipping

Common technical flaws and corrections Flaw: Hips rise faster than the shoulders during the initial pushing motion. This flaw is very similar to what can be seen during traditional deadlifting with incorrect technique. Correction: Instruct athletes to keep their hips low and drive the tire forward rather than lifting it. Additionally, coaches should encourage the athlete to keep the hips slightly below the shoulders during this movement.

Over-the-face exercises

The spotter must grasp the bar with an alternated grip, usually narrower than the athlete's grip. -Because of the bar's curved trajectory in some exercises (e.g., lying triceps extension, barbell pullover), the spotter will use an alternated grip to pick up the bar and return it to the floor but a supinated grip to spot the bar.

Neurophysiological model of plyometric exercise

This model involves potentiation (change in the force-velocity characteristics of the muscle's contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex. -Stretch reflex is the body's involuntary response to an external stimulus that stretches the muscles.

bilateral facilitation

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

bilateral deficit

asymmetries in force production between unilateral and bilateral movements

which of the following should be assessed before beginning a lower body plyometric training program?

balance, strength, training history

Movement analysis

body and limb movement patterns and muscular involvement

Injury analysis

common sites for joint and muscle injury and causative factors

which of the following types of plyometric drills is generally considered to be the most intense?

depth jumps

Parallel Elastic Component (PEC)

exerts a passive force with unstimulated muscle stretch

Pretraining evaluation of the athlete (physical characteristics)

•Athletes who weigh more than 220 pounds (100 kg) may be at an increased risk for injury when performing plyometric exercises. •Further, athletes weighing over 220 pounds should not perform depth jumps from heights greater than 18 inches (46 cm).

Pretraining evaluation of the athlete (Technique)

•Before adding any drill, the strength and conditioning professional must demonstrate proper technique to the athlete. •Proper landing technique is essential to prevent injury and improve performance in lower body plyometrics.

Movement analysis of the sport ( exercises to promote recovery)

•Do not involve high muscular stress or high stress on the nervous system •Promote movement and restoration

Pretraining evaluation of the athlete (strength)

•For lower body plyometrics, it was previously thought that the athlete's 1RM squat should be at least 1.5 times his or her body weight. A more important consideration may be technique.

load

•Most simplistically refers to the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program.

Assessment of the athlete ( physical testing and evaluation)

•Tests should relate to the athlete's sport. •Use the results of the movement analysis to select tests. After testing, compare results with normative or descriptive data to determine the athlete's strengths and weaknesses

Equipment and facilities (training area)

•The amount of space needed depends on the drill. •Most bounding and running drills require at least 30 m (33 yards) of straightaway, though some drills may require a straightaway of 100 m (109 yards). •For most standing, box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3 to 4 m (9.8-13.1 feet) in order to be adequate.

movement analysis of the sport (sport specific exercises)

•The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport. •This concept is called training specificity or specific adaptation to imposed demands (SAID).

Pretraining evaluation of the athlete( balance)

•Three balance tests are provided in table 18.7, listed in order of difficulty. •Each test position must be held for 30 seconds. Tests should be performed on the same surface used for drills. •An athlete beginning plyometric training for the first time must stand on one leg for 30 seconds without falling. •An athlete beginning an advanced plyometric program must maintain a single-leg half squat for 30 seconds without falling.

Equipment and facilities (landing surfaces)

•To prevent injuries, the landing surface used for lower body plyometrics must possess adequate shock-absorbing properties. •A grass field, suspended floor, or rubber mat is a good surface choice.

Assessment of the athlete ( primary resistance training goal)

•Typically to improve strength, power, hypertrophy, or muscular endurance. •Concentrate on one training outcome per season.