Exam 3

variation of the training load

-"Heavy day" loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions. -The loads for the other training days are reduced to provide recovery after the heavy day while still maintaining sufficient training frequency and volume.

spotters are typically required for free weight exercises performed with

-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

range of motion and speed

-A full range of motion 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.

warm up components

-A general warm-up period may consist of 5 to 10 minutes of slow activity such as jogging or skipping. -A specific warm-up period incorporates movements similar to the movements of the athlete's sport. -The whole warm-up typically lasts between 10 and 20 minutes.

stable body and limb positioning

-A stable position enables the athlete to maintain proper body alignment during an exercise, which in turn places an appropriate stress on muscles and joints. -Both free weight and machine exercises require a stable position. -The five-point body contact position provides stability for seated or supine exercises: Head is placed firmly on the bench or back pad Shoulders and upper back are placed firmly and evenly on the bench or back pad Buttocks are placed evenly on the bench or seat Right foot is flat on the floor Left foot is flat on the floor

supersets and compound sets

-A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). -A compound set involves sequentially performing two different exercises for the same muscle group.

frequency, duration, and intensity of stretching

-Acute effects of stretching on ROM are transient. -For longer-lasting effects, a stretching program is required. -Two sessions per week for a minimum of 5 weeks. -Stretches should be held at a position of mild discomfort for 15 to 30 seconds.

farmer's walk

-Athlete holds a load in each hand while walking forward -Offers a unique activation pattern for the core and may help to increase grip strength, back endurance, and total body anaerobic endurance -Should be used only with athletes possessing high levels of strength

common PNF stretches with a partner

-Calves and ankles -Chest -Groin -Hamstrings and hip extensors -Quadriceps and hip flexors -Shoulders

kettlebell training

-Can have a positive impact on cardiovascular fitness, though not as much as traditional aerobic exercise -Can offer strength gains, but typically much lower than those seen with traditional resistance training Selecting kettlebells: -Must choose either fixed- or adjustable-load kettlebells Fixed load requires multiple kettlebells across a range of loads to provide training variety -Must also consider the handle of the kettlebell, as it is the major interface between the athlete and the kettlebell Diameter of the handle Handle surface

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 plyometric exercises on the same day. -Some advanced athletes may benefit from complex training, which involves intense resistance training followed by plyometric exercises.

adolescents

-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

-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

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.

stretch shortening cycle

-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.

general guidelines for strength exercises

-Ensure proper body alignment via selection of a stable body position. -If the exercise is a free-standing ground-based exercise, the athlete's feet should be placed slightly wider than shoulder-width and remain flat on the ground. -Use the appropriate grip for the exercise based on the type of exercise performed. -Athletes should exhale during the concentric portion of the exercise and inhale during the eccentric phase. -With heavy loads (80% of maximal voluntary contraction or greater) or with lighter loads performed to failure, the Valsalva maneuver may be a useful technique for maintaining spinal stability.

instability devices

-Exercises performed on unstable surfaces or devices, whose usage stems from use in physiotherapy settings -May increase core muscle activation, but can lower force output of an exercise by 30% or more

warm up positive effect on performance

-Faster muscle contraction and relaxation of both agonist and antagonist muscles -Improvements in the rate of force development and reaction time -Improvements in muscle strength and power -Lowered viscous resistance in muscles -Increased blood flow to active muscles -Enhanced metabolic reactions -An increased psychological preparedness for performance

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

volume plyometic

-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.

log lifting

-Logs are typically designed to have weight added to their end while offering a midrange grip support to accommodate a pronated grip position. -Very little research has explored the effectiveness of or the best way to use this type of loading.

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.

accommodating resistance

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

tire flipping

-Must select appropriate tire for an athlete based on body dimensions -Can use sumo, backlift, and shoulders-against-the-tire techniques for completing the lift common flaw placing the feet too close to the tire so instruct them to move feet away and raise chest while contracting musculature of lower back common flaw hips rise faster than shoulders during initial pushing motion so instruct to keep hips low and drive the tire forward rather than lifting common flaw lifting motion instead of pushing motion so instruct them to drive tire forward

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

-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

power, other core, then assistance exercises

-Power exercises (such as the snatch, hang clean, power clean, and push jerk) should be performedfirst in a training session -Followed by other nonpower core exercises -Then assistance exercises

warm up RAMP protocol

-Raise: Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that simulate the movement patterns of the upcoming activity. -Activate and Mobilize: Actively move through a range of motion. -Potentiate: Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session.

recovery

-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.

core exercises

-Recruit one or more large muscle areas -Involve two or more primary joints -Receive priority because of their direct application to the sport

assistance exercises

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

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 (e.g., forward step lunge orstep-up) with heavy weights can result in serious injury. -These exercises should be executed only by well-trained and skilled athletes and spotted by experienced professionals.

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

the long jump and stretch shortening cycle

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

relationship between loads and reps

-The heavier the load, the lower the number of repetitions that can be performed. -Load is commonly characterized as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM).

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.

masters

-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.

percentage of the 1RM

-The relationship between the percentage of the 1RM and the estimated number of repetitions that can be performed at that load. -The training goal is attained when the athlete lifts a load of a certain percentage of the 1RM for the goal number of repetitions. -Particular load and repetition assignments are indicated for athletes training for single-effort power events (e.g., shot put, high jump, weightlifting) and for multiple-effort power events (e.g., basketball, volleyball).

mechanical model of skeletal muscle function

-The series elastic component (SEC), when stretched, stores elastic energy that increases the force produced. -The contractile component (CC) (i.e., actin, myosin, and crossbridges) is the primary source of muscle force during concentric muscle action. -The parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch.

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.

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.

breathing considerations

-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 Inhale during the less stressful phase of the repetition

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.

other training

-Training frequency is influenced by the overall amount of physical stress. -Consider the effects of Other aerobic or anaerobic training Sport skill practice Physically demanding occupations

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.

frequency

-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.

repetition maximum continuum

-Use relatively heavy loads if the goal is strength or power. -Use moderate loads for hypertrophy. -Use light loads for muscular endurance. -A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are blended at any given RM.

stretch reflex illustration

-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.

variable resistance

-attempts to alter resistance so the muscle maximizes force throughout the full ROM -usually involves the use of chains of resistance bands

nontraditional implement training methods

-increasing in popularity -currently little research exploring the efficacy of these methods strongman training (tire flipping, log lifting, farmer's walk)

factors affecting flexibility

-joint structure -age and sex -muscle and connective tissue -stretch tolerance -neural control -resistance training improves it -muscle bulk may impede movement -activity level of person

design of plyometric training programs

-needs analysis -mode -intesnity -frequency -recovery -volume

3. training frequency

-number of training sessions completed in a given time period -for resistance training program common time is one week training status sport season training load and exercise type other training

assigning load and repetitions based on the training goal

-the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing.

7. rest periods

-time dedicated to recovery between sets and exercises -length of rest period is dependent on training goal, relative load lifted, and athletes training status strength and power -maximal or near max load require longer rest (2-5 mins) hypertrophy -short to moderate rest periods (30 secs to 1.5 mins) muscular endurance -short rest periods of 30 secs or less

communication between athlete and spotter

-use of a liftoff -how many reps -timing of spotting assistance

2 for 2 rule

A conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

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).

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.

chain supplemented exercises

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 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.

resistance band exercises

Determining resistance with resistance bands: -Based on Hooke's law (tension = stiffness × 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

when should an athlete stretch?

Following practice and competition: -Postpractice stretching facilitates ROM improvements because of increased muscle temperature. -Stretching should be performed within 5 to 10 minutes after practice. -Postpractice stretching may also decrease muscle soreness, although the evidence on this is ambiguous. As a separate session: -If increased levels of flexibility are required, additional stretching sessions may be needed. -In this case, stretching should be preceded by a thorough warm-up to allow for the increase in muscle temperature necessary for effective stretching. -This type of session can be especially useful as a recovery session on the day after a competition.

mode

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. Upper body plyometrics: -Medicine ball throws -Catches -Several types of push-ups 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.

resistance training program design variables

Needs analysis Exercise selection Training frequency Exercise order Training load and repetitions Volume Rest periods

warm up

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.

progression

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).

weight belts

Should be worn: -When performing exercises that place stress on the lower back -During sets that involve near-maximal or maximal loads Not needed for: -Exercises that do not stress the lower back -Exercises that do stress the lower back but involve light loads

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). 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 Exercises to promote recovery: -Do not involve high muscular stress or high stress on the nervous system -Promote movement and restoration

proprioceptors and stretching

Stretch reflex: -A stretch reflex occurs when muscle spindles are stimulated during a rapid stretching movement. -This should be avoided during stretching, as it will limit motion. -Caused by stimulation of muscle spindles. Autogenic inhibition and reciprocal inhibition: -Autogenic inhibition is accomplished via active contraction before a passive stretch of the same muscle. -Reciprocal inhibition is accomplished by contracting the muscle opposing the muscle that is being passively stretched. -Both result from stimulation of Golgi tendon organs, which cause reflexive muscle relaxation.

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. 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. balance: -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. 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).

1RM and multiple RM testing options

Testing the 1RM: -1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. -Choose core exercises for 1RM testing. -Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing. Estimate a 1RM using a table Estimate a 1RM using prediction equations Multiple RM testing based on goal repetitions -requires the strength and conditioning professional to first decide number of reps the athlete will perform

progression of the training load

Timing load increases: -As the athlete adapts to the training stimulus, loads must be increased so that improvements will continue over time. -Monitoring each athlete's training and response helps the strength and conditioning professional know when and to what extent loads should be increased. Quantity of load increases: -Variations in training status, volume-loads, and exercises greatly influence appropriate load increases. -Relative load increases of 2.5% to 10% can be used in place of the absolute values in table 17.10.

set

a group of repetitions sequentially performed before the athlete stops to rest

training status

an athlete can perform only one or two sets as a beginner and to add sets as they become better trained

ground based free weight exercises

appear to offer similar or greater activation of the core musculature when compared to traditional isolation exercises designed to engage the core involve a degree of instability that allows for simultaneous development of all links of the kinetic chain, offering a much better training stimulus for the development of core stability and enhancement of athletic performance than instability device based exercises

training load and exercise type

athletes who train with maximal or near maximal loads require more recovery time before their next training session

2. exercise selection

choosing exercises for a resistance training program require knowing -The movement and muscular requirements of the sport -An athlete's exercise technique experience -Equipment available -The amount of training time available determine exercise type movement analysis of the sport exercises technique experience availability of resistance training equipment available training time persession

grip widths

common wide narrow

number of spotters

determined by load, experience, ability of athlete and spotters, and physical stretch of spotters

structural exercises

emphasize loading the spine directly or indirectly

1 repetition maximum

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

proprioceptive neurmuscular facilitation stretch PNF

hold-relax: -passive prestretch (10 secs) -isometric hold (6 secs) -passive stretch (30 secs) contract-relax: -passive prestretch (10 secs) -concentric muscle action through full ROM -passive stretch (30 secs) hold-relax with agonist contraction: -during third phase (passive stretch), concentric action of the agonist is used to increase the stretch force

ballistic stretch

involves active muscular effort and uses a bouncing type movement in which end position is not held

equipment and facilities

landing surface: -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. 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. 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 to 107 cm). -Boxes should have landing surfaces of at least 18 by 24 inches (46 by 61 cm). proper footwear -ankle and foot support -lateral stability -wide nonslip grip supervision -closely monitor athletes to ensure proper technique 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.

flexibility

measure of range of motion and has static and dynamic components

repetition maximum

most weight lifted for a specified number of repetitions

evaluation of the sport

movement analysis: body and limb movement patterns and muscular involvement physiological analysis: strength, power, hypertrophy, and muscular endurance priorities injury analysis: common sites for joint and muscle injury and causative factors

6. volume

multiple versus single sets: -Single-set training may be appropriate for untrained individuals or during the first several months of training. -But many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes

unilateral training

often used to reduce bilateral asymmetries or as a rehbailitation tool bilateral deficit: asymmetries in force production between unilateral and bilateral movements bilateral facilitation: an increase in voluntary activation of the agonist muscle group during bilateral movements

static flexibility

range of possible movements about a joint and its surrounding muscles during a passive movement

load

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

sport season

seasonal demands of the sport may limit the time available fore resistance training

4. exercise order

sequence of resistance exercises performed during one training session

hook grip

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

static stretch

slow and constant with end position held for 15 to 30 secs -Get into a position that facilitates relaxation. -Move to the point in the ROM where you experience a sensation of mild discomfort. If performing partner-assisted PNF stretching, communicate clearly with your partner. -Hold stretches for 15 to 30 seconds. -Repeat unilateral stretches on both sides.

power exercises

structural exercises that are performed very quickly or explosviely

5. training load and repetitions

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.

dynamic flexibility

the available ROM during active movements; it requires voluntary muscular actions

anatomical core

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

closed grip

the thumb is wrapped around the bar in all of the grips shown

repetition volume

the total number of repetitions performed during a workout session

volume load

the total number of sets multiplied by the number of repetitions per set, multiplied by the weight lifted per rep

volume

total amount of weight lifted in a training session

assessment of the athlete

training status: -type of training program -length of recent regular participation in previous programs -level of intensity of previous programs -degree of exercise technique experience 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. Primary resistance training goal: -Typically to improve strength, power, hypertrophy, or muscular endurance. -Concentrate on one training outcome per season.

primary resistance training goal

training volume is directly based on the resistance training goal strength and power: -volume assignments for power training are typically lower than strength to maximize quality of exercise hypertrophy -increases in muscular size are associated with high training volumes and three or more exercises per muscle group muscular endurance -involve many reps per sets, lighter loads, and fewer sets

1. needs analysis

two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

dynamic stretch

type of functionally based stretching exercise that uses sport specific movements to prepare the body for activity -Carry out 5 to 10 repetitions for each movement, either in place or over a given distance. -Progressively increase the ROM on each repetition. -Increase the speed of motion on subsequent sets where appropriate. -Actively control muscular actions as you move through the ROM.

isolation exercises

typically involve dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremeties

alternated grip

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

open or false grip

when the thumb does not wrap around the bar