Chapter 16 Exercise Technique for Alternative Modes and Nontraditional Implement Training

• Face the tire with feet hip- to shoulder-width apart • Squat down and lean into the tire so that the chin and anterior deltoids are resting on the tire and feet are far enough back to maintain a neutral spine Choose from the options below the proper form when executing the tire flip? A. Stating position (Tire flip 1) B. Upward Movement phase

A

• Keep the arms outside the knees and the elbows fully extended, grasp the tire with a supinated grip • All repetitions begin from this position Choose from the options below the proper form when executing the tire flip? A. Stating position (Tire flip 1) B. Upward Movement phase

A

• Position the body with the: ➢ Back in a neutral position ➢ Scapulae depressed and retracted ➢ Head in line with the vertebral column ➢ Shoulders over or slightly in front of the log • All repetitions begin from this position Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

A

• Stand with the feet placed between hip- and shoulder-width apart with the toes pointed forward or slightly outward • Squat down with the hips lower than the shoulders and grasp the log with a closed, neutral grip • Place the hands on the log handles with the arms slightly outside of the knees, with the elbows fully extended • Place the feet flat on the floor and position the log in front of the shins and over the balls of the feet Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

A

• Wider Sumo deadlift stance with narrow grip • When tire is raised to hip or chest height, hands are rotated to allow forward pressing action with the arms Which of the options below describes the 3 techniques used for tire flipping? A. Sumo B. Backlift C. Shoulders against tire

A

▪ Represented by traditional resistance training methods ▪ Use a constant external load throughout the ROM ▪ Better represents real life activities ▪ Allows more realistic skeletal muscle coordination and movement pattern In Variable Resistance Training there are Three methods in resistance training for applying overload. From above choose the correct method from the options below. A. Constant external exercise B. Accommodating resistance C. Variable resistance

A

▪ The tire should generally not be taller than the athlete's upright standing height • Taller tires are more difficult to lift due to mechanical advantage Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

A

▪ Tread of tires must be considered • Worn treads are harder to grip • Pronounced treads can contain debris or exposed metal that can injure athletes Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

A

▪ Width of a tire affects flipping ability • Narrow tires generally considered harder to flip for tall athlete's due to depth requirements • Wider tires harder for shorter athletes Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

A

➢ Axial skeleton and all soft tissues with proximal attachments on the axial skeleton From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

A

➢ Core muscles allow for transference of torques and angular momentum during the performance of integrated kinetic chain activities From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

A

➢ Three basic techniques: sumo, Back-lift and shoulder against tire. Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

A

➢ Use of truck or heavy equipment tires with attachments to modify loads based on individual strength Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

A

What are chain supplemented exercises? I. • The addition of chains to traditional resistance activities such as bench press or back squat II• Not enough evidence to support use one way or another, although they may be beneficial depending on the application III• Combats the fact that a large portion of the concentric movement is spent on deceleration A. I and II B. II and III C. I and III D. I, II and III

A Chain-Supplemented Exercises • The addition of chains to traditional resistance activities such as bench press or back squat • Not enough evidence to support use one way or another, although they may be beneficial depending on the application

Match the handle SELECITON A▪ Cast iron kettlebell handle B▪ Spacing between the handle and the top of the ball is C▪ Polished steel or smooth painted handles 1. diameter changes slightly as weight increases 2. Polished steel typically has a better grip and holds chalk better 3. standardized in good kettlebells

A-1 ▪ Cast iron kettlebell handle diameter changes slightly as weight increases B-3▪ Spacing between the handle and the top of the ball is standardized in good kettlebells C-2▪ Polished steel or smooth painted handles. Polished steel typically has a better grip and holds chalk better

Match each type kettle. A➢ Cast iron "fitness" kettlebells B➢ Sport kettlebells 1▪ Range in size depending on weight 2▪ Standardized size regardless of weight. Universal design measurements. Weight indicated by the color of the kettlebell

A-1 ➢ Cast iron "fitness" kettlebells ▪ Range in size depending on weight B-2 ➢ Sport kettlebells ▪ Standardized size regardless of weight ▪ Universal design measurements ▪ Weight indicated by the color of the kettlebell

• Begin by extending the knees and hips and plantar flexing the ankles while pushing the tire forward (tire flip 2) • Move forward explosively toward the tire by taking two or three steps • Continue this movement until the body is aligned in a 45-degree angle to the tire • Flex the hip and knee of one leg to fully drive the knee upward and toward the tire (tire flip 3) Choose from the options below the proper form when executing the tire flip? A. Stating position (Tire flip 1) B. Upward Movement phase

B

• Immediately after striking the tire, reorient hands into a pronated grip • While moving the feet forward, forcefully extend the arms in order to push the tire over in front of the body (tire flip 4, 5) Choose from the options below the proper form when executing the tire flip? A. Stating position (Tire flip 1) B. Upward Movement phase

B

• Lift the log off the ground by forcefully extending the hips and knees • Keep the torso to floor angle constant, do not let the hips rise before the shoulders • Keep the elbows extended and the shoulders over or slightly ahead of the log Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

B

• Narrower conventional deadlift stance ended with a forward pressing motion • Initiated with feet in hip-width stance with bending at the knees and hips • Hands are repositioned for forward press Which of the options below describes the 3 techniques used for tire flipping? A. Sumo B. Backlift C. Shoulders against tire

B

▪ Aka semi-isokinetic resistance application ▪ Allows for speed of movement to be controlled throughout entire ROM ▪ Poor external validity, unlikely to provide adequate training stimulus In Variable Resistance Training there are Three methods in resistance training for applying overload. From above choose the correct method from the options below. A. Constant external exercise B. Accommodating resistance C. Variable resistance

B

➢ Dynamic or isometric muscle actions designed to isolate specific core muscular without contribution from the lower and upper extremities ▪ Limited support for isolation training translating to improved performance ▪ Ground-based free weight exercises offer greater benefit to sports performance compared to isolated core training • May offer core activation similar to or greater to core isolation exercises • I.e. squat, deadlift, snatch From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

B

➢ Dynamic or isometric muscle actions designed to isolate specific core muscular without contribution from the lower and upper extremities ▪ I.e. prone plank, side plank ▪ May increase muscle activation to reduce injuries and improve spinal stability ▪ May improve performance in untrained individuals and those recovering from injury From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

B

➢ Version of a clean using a log designed to have weight added while offering a midrange grip to accommodate a pronated grip position ➢ Weight typically added with plates to eliminate need for different logs ➢ Can use %1RM from other lifts but may be more difficult to lift log ➢ See log lift technique description Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

B

• As the log passes the knees, pull the log into the body by flexing the knees and flexing at the elbows • Briefly pause in this position with the legs in a quarter-squat position and the log at or on the thighs Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

C

• Preferred technique in practical literature • See technique description for tire-flipping Which of the options below describes the 3 techniques used for tire flipping? A. Sumo B. Backlift C. Shoulders against tire

C

▪ Combats the changing mechanical advantage and inertia found in constant external resistance exercises ▪ Attempts to maximize force application throughout the entire ROM In Variable Resistance Training there are Three methods in resistance training for applying overload. From above choose the correct method from the options below. A. Constant external exercise B. Accommodating resistance C. Variable resistance

C

▪ I.e. in back squat, greatest force production occurs at top of motion • Variable resistance allows for the top portion of the movement to have greater resistance than the bottom portion ▪ Combats the fact that a large portion of the concentric movement is spent on deceleration In Variable Resistance Training there are Three methods in resistance training for applying overload. From above choose the correct method from the options below. A. Constant external exercise B. Accommodating resistance C. Variable resistance

C

▪ Variable resistance allows increased force demands during mechanically advantageous joint angles ▪ Most common tools: resistance bands and chains In Variable Resistance Training there are Three methods in resistance training for applying overload. From above choose the correct method from the options below. A. Constant external exercise B. Accommodating resistance C. Variable resistance

C

➢ Added instability reduces force production, RFD, and power outputs ▪ Free weight ground exercises offer ideal combination of instability and specificity From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

C

➢ Machine-based training results in better ability to target specific muscle groups but reduces stabilization requirements ▪ Less applicable to real-world performance ▪ Machine-based training may be detrimental to muscle activation during athletic movements From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

C

➢ May enhance traditional training by challenging body linkages and stabilization in different ways than traditional resistance ➢ Can be performed with static loads or variable loads ➢ Not enough evidence for safety recommendations ▪ Should be performed by experienced athletes with high levels of strength Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

C

➢ The athlete holds a load at the sides in each hand while walking forward ➢ Useful due to unstable and awkward resistance with unilateral and bilateral motions ➢ Suggested that farmer's walk develops total body anaerobic endurance, back endurance, and grip strength Which of the options below describe what is commonly used for strongman training? A. Tire flipping B. Log lifting C. Farmers walk

C

Resistance training is limited to be training because Requires increasing repetitions or changing movement patterns to increase the intensity. how can increasing reps and movement patterns benefit the athlete? I▪ High repetitions will shift outcome from strength to strength- endurance II▪Movement pattern changes can be used to overcome these limitations III▪ high reps and movement pattern an improve athlete's overall athleticism. A. I and III B. II and III C. I and II D. I, II and III

C Resistance training is limited to be training because Requires increasing repetitions or changing movement patterns to increase the intensity. ▪ High repetitions will shift outcome from strength to strength- endurance ▪ Movement pattern changes can be used to overcome these limitations • I.e. elevating feet during push up exercises • Use of suspension devices to increase muscle activation

Which of these is common in strongman training? A. Tire flipping B. Log lifting C. Jogging 1 mile D. Farmer's walk

C: jogging 1 mile is not included

• Forcefully jump upward by extending the hips and knees and plantar flexing the ankles • Keep the log close to the body and the elbows tucked into the body • When the lower body joints reach full extension, rapidly drive the elbows forward to keep rolling the log up onto the body • Due to the explosive movement, the torso is erect or slightly hyperextended, the head is tilted back, and the feet may lose contact with the floor Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

D

➢ Devices used to promote postural disequilibrium or imbalance to increase stabilization demands on core musculature From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

D

➢ Instability devices can increase core activation but reduce agonist force generation ▪ With the use of instability devices, agonist force production and power can be reduced to less than 70% of stable-surface production • May not be advantageous when preparing healthy athletes for competition From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

D

➢ Limited evidence suggesting the use of unstable devices for performance enhancement ➢ Benefits of instability devices likely greatest for novice athletes as an introductory step to improve balance and core stability ➢ Instability devices have practical use for rehabilitation of injuries before returning to full competitive training From the principles of core stability and balance training methods listed above, choose the correct from the following options. A. Anatomical core B. Isolation exercises C. Machine vs free weights D. Instability Devices

D

Method two is to hang main chains from lighter chains allowing them only to touch the floor at the lowest portion of the movement. What are the effect for this method? I▪ Allows faster acceleration from the bottom position II▪ Allows within-repetition post-activation potentiation effects in response to greater neural activation III▪ May cause more rapid stretch-shortening cycle when going from eccentric to concentric, allowing faster amortization A. I and III B. I and II C. II and III D. I, II and III

D ▪ Allows faster acceleration from the bottom position ▪ Allows within-repetition post-activation potentiation effects in response to greater neural activation ▪ May cause more rapid stretch-shortening cycle when going from eccentric to concentric, allowing faster amortization

How is the load calculated for chain exercises? I▪ Dictated by structure, density, length, and diameter of the chain II▪ The absolute load is determined for the top and bottom portion of the movement III▪ Average of these two loads is calculated and used to modify the barbell load to allow the athlete to train in the prescribed range IV▪ Recommended to use chains only for experienced and intermediate lifters with stable exercise technique A. I, II and III B. III and IV C. I, II, III and IV D. I and II

Determining Resistance with Chains ➢ Dictated by structure, density, length, and diameter of the chain ➢ The absolute load is determined for the top and bottom portion of the movement ▪ Average of these two loads is calculated and used to modify the barbell load to allow the athlete to train in the prescribed range ▪ Recommended to use chains only for experienced and intermediate lifters with stable exercise technique

• After the lower body is fully extended, pull the body under the log and rotate the arms around under the log • Flex the hips and knees to a quarter or half squat position while receiving the log • Rack the log across the front of the clavicles and anterior deltoids Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

E

Which one of these is not included on how to calculate load for resistance bands? A➢ Composition of bands impacts the overall characteristics B➢ Tension (resistance) generated is equal to stiffness (k) multiplied by deformation (d) ▪ Tension = Stiffness(k) x Deformation (d) C➢ Bands can exert linear and curvilinear tension depending on the current length D➢ Adding the average band resistance of the bottom and top positions to the barbell load will determine the overall resistance during the movement E➢ All of the above ar included on how to calculate load for resistance bands.

E ➢ Composition of bands impacts the overall characteristics ➢ Tension (resistance) generated is equal to stiffness (k) multiplied by deformation (d) ▪ Tension = Stiffness(k) x Deformation (d) ➢ Bands can exert linear and curvilinear tension depending on the current length ➢ Adding the average band resistance of the bottom and top positions to the barbell load will determine the overall resistance during the movement

Which of these is not a general guideline for non traditional implement training? A. Stable body position with proper alignment during the performance of exercises B. Freestanding ground-based exercises: Feet typically wider than shoulder-width apart and Body position may need to be modified during instability device use C. Grip used typically one of the three traditional grips based on demands of the exercise: Grip is a limiting factor in many nontraditional implements D. Breathing pattern similar: Exhale through the sticking point of concentric movement, Inhale during eccentric movement, Structural exercises may warrant the use of the Valsalva maneuver. E. all of the above guidelines are included

E ➢ Stable body position with proper alignment during the performance of exercises ➢ Freestanding ground-based exercises ▪ Feet typically wider than shoulder-width apart ▪ Body position may need to be modified during instability device use ➢ Grip used typically one of the three traditional grips based on demands of the exercise ▪ Grip is a limiting factor in many nontraditional implements ➢ Breathing pattern similar ▪ Exhale through the sticking point of concentric movement ▪ Inhale during eccentric movement ▪ Structural exercises may warrant the use of the Valsalva maneuver

• Flex the hips and knees at a slow to moderate speed to move the log in a straight path downward • Continue the dip to a depth not to exceed a quarter squat • Keep the feet flat on the floor, torso erect, and the upper arms directly under the log Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

F

Kettlebell is weighted implement consisting of a ball with a handle. It has unLimited studies however evidence supports use for aerobic conditioning. Kettlebell training decreases muscle hypertrophy. True or false?

F Kettlebell is weighted implement consisting of a ball with a handle. Limited studies however evidence supports use for aerobic conditioning. Kettlebell training increases muscle strength compared to no training

BW training offers a low-cost training method to allow for the development of overall strength levels True or false?

F Offers a low-cost training method to allow for the development of relative strength levels

State wether the effect of Unilateral is true or false in each point. ➢ Used to increase bilateral asymmetries or in rehabilitation ➢ increase bilateral deficit. Discrepancies in force production between unilateral and bilateral movements ➢ Bilateral movements shown to elicit bilateral facilitation in trained or stronger athletes. Decrease in voluntary activation in the agonist muscle group during bilateral movements ➢ Due to bilateral facilitation, unilateral training should be focused on untrained, weaker, or injured individuals

F ➢ Used to reduce bilateral asymmetries or in rehabilitation F ➢ Reduce bilateral deficit. Discrepancies in force production between unilateral and bilateral movements F ➢ Bilateral movements shown to elicit bilateral facilitation in trained or stronger athletes. Increase in voluntary activation in the agonist muscle group during bilateral movements T ➢ Due to bilateral facilitation, unilateral training should be focused on untrained, weaker, or injured individuals

What is unilateral training?

Focuses on one side at a time • Can be performed on upper and lower body movements • Common example: Lunges, step-ups, single-leg squats

State wether true or false for each bullet point. • Battery of kettlebell training (swings, goblet squats, accelerated swings) over six- weeks shown to decrease vertical jump height. ➢ Gains significantly lower traditional weightlifting-based training methods • Kettlebells probably worst used as a general preparation exercise

F• Battery of kettlebell training (swings, goblet squats, accelerated swings) over six- weeks shown to increase vertical jump height ➢ Gains significantly lower traditional weightlifting-based training methods F• Kettlebells probably best used as a general preparation exercise

• Upon reaching the lowest position of the dip, reverse the movement by forcefully and quickly extending the hips, knees, and then elbows to move the log overhead Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

G

• Lower the log by gradually reducing the tension in the arms for a controlled descent of the log onto the shoulders • Simultaneously flex the hips and knees to cushion the impact of the log on the shoulders, then return the log to the floor Choose from the options below the proper form when executing the log and clean press? A. Stating position (log press 1) B. Upward Movement: First pull (log press 2) C. Upward Movement: transition (log press 3) D. Upward Movement: Second pull (log press 4) E. Upward Movement: Catch (log press 5) F. Preparation Phase: Dip (log press 6) G. Upward Movement: Drive (log press 7) H. Downward movement

H

Strongman Training includes what?

Lifting, pushing, and carrying various weighted implements

Method 1 with applying chain to exercise is to allow chains to touch the floor from a fully extended position. True or false?

T

Resistance is limited to body weight because it may not lend itself to absolute strength levels. True or false?

T Resistance is limited to body weight bc May not lend itself to absolute strength levels

Unilateral training is Typically integrated into training programs with varying emphasis. True or false?

T Unilateral training is typically integrated into training programs with varying emphasis

• Bodyweight is used to provide resistance ➢ I.e. Push-ups, pull-ups, squat-thrusts ➢ Can also include calisthenics, gymnastics movements, and yoga type training True or false?

T • Bodyweight is used to provide resistance ➢ I.e. Push-ups, pull-ups, squat-thrusts ➢ Can also include calisthenics, gymnastics movements, and yoga type training

True or false ➢ Fixed weight - requires a range of kettlebells ➢ Variable weight - kettlebells can be shot or sand-loaded for adjustability ▪ Not prevalent or commonly used

T ➢ Fixed weight - requires a range of kettlebells ➢ Variable weight - kettlebells can be shot or sand-loaded for adjustability ▪ Not prevalent or commonly used

True or false for each bullet point. • Elastic bands that provide variable resistance when applied to a barbell or other implement • Possibly can increase peak power output when 25% of back squat load substituted with resistance band • May result in a pre-activation potentiation effect within each repetition • Limited short term research

T• Elastic bands that provide variable resistance when applied to a barbell or other implement F• Possibly can increase peak power output when 35% of back squat load substituted with resistance band F• May result in a post-activation potentiation effect within each repetition F• Limited long term research

Benefits of bodyweight training include all of the following but? A➢ Specific to individual anthropometrics B➢ Often includes closed chain-based exercises C➢ Strengthens several muscle groups at once D➢ develops overall strength E➢ Develops relative strength F➢ Improves body control G➢ Low-cost training alternative

• Benefits of bodyweight training ➢ Specific to individual anthropometrics ➢ Often includes closed chain-based exercises ➢ Strengthens several muscle groups at once ➢ Develops relative strength ➢ Improves body control ➢ Low-cost training alternative D is not included

Applying resistance bands to free weight exercises. ➢ The band can be attached to the barbell on one end and a customized attachment or heavy dumbbell on the other end. In this case, the highest tension occurs at the top of the motion. Bottom position has increased load. True or false?

➢ The band can be attached to the barbell on one end and a customized attachment or heavy dumbbell on the other end. In this case, the highest tension occurs at the top of the motion. Bottom position has reduced load.