Exercise Technique

IF DURING THE TIRE FLIP THE ATHLETE'S HIPS RISE FASTER THAN THE SHOULDERS DURING THE INITIAL PUSHING MOTION, WHAT IS AN EFFECTIVE CORRECTION TO GIVE THE ATHLETE? A. START WITH A HIGHER HIP POSITION B. KEEP THE HIPS SLIGHTLY HIGHER BELOW THE SHOULDERS IN THIS POSITION C. LIFT THE TIRE UPWARD INSTEAD OF DRIVING IT FORWARD D. PUSH WITH THE ARMS FIRST

B. KEEP THE HIPS SLIGHTLY HIGHER BELOW THE SHOULDERS IN THIS POSITION

Exercises such as push-ups , pull-ups, sit-ups, squat thrusts, calisthenics, gymnastics, and yoga are all what type of training?

Body weight

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. A. 20% B. 50% C. 70% D. 90%

C. 70%

When using variable-loaded resistance model, what are the most common methods used in modern strength and conditioning facilities?

Chains or rubber bands

Weight lifting exercises use two types of grips (a) clean grip or (b) snatch grip. Which one of the two grips is slightly wider than shoulder width?

Clean grip

Typically an athlete should wear a weight belt when performing what type of exercises?

Exercises that place stress on the lower back and during sets that involve near-maximal or maximal loads. A weight belt is not needed for exercises that do not stress the lower back or for those that do stress the lower back but involve light loads

Exercises performed during standing typically require that the feet be positioned ______ and heels and balls of feet ______.

Feet are positioned slightly wider than Hip-width and heels and balls of feet in contact with the floor.

Weight lifting exercises use two types of grips (a) clean grip or (b) snatch grip. Which one of the two grips is a wide grip?

Snatch grip

What are nontraditional implements?

Strongman training (tires, logs, kettlebells, stones, weighted sleds etc) note: While the popularity of these types of exercises are increasing, there is little research exploring the efficacy of these types of training methods.

This position is when the person is laying face up

Supine position

Typically when requiring a spotter, the spotter should be at least as strong and ____ as the lifter.

Tall

T/F Ground-based free weight exercises provide a better degree of instability than does instability devices (balls etc) which increases overall performance.

True

When is it best to use instability-based exercises?

When returning an injured athlete to competitive based training. Ground-based free weight exercises are ideal for overall performance not instability-based exercises.

Athletes should inhale or exhale through the sticking point? This is the most strenuous movement in the concentric phase.

exhale

One-arm dumbbell snatch

https://www.youtube.com/watch?v=9520DJiFmvE

single leg romanian . deadlift

https://www.youtube.com/watch?v=Nenu2LI9_dw

With the exception of POWER EXERCISES, free weight exercises performed with a bar moving over the head, positioned on the back, racked on the front of the shoulders, or passing over the face typically require how many spotters?

one or more

The tension (resistance) generated by a resistance band is determined by ?

overall stiffness of the band and the extent to which the band is stretched (deformation) Tension= stiffness (k) X deformation (d)

When spotting over-the-face spotters should spot where?

spotter grasp bar with an alternated grip to pick up the bar (usually narrower than the athletes grip) but a supinated grip to spot the bar

When doing exercises one should exhale during the concentric part or the _______.

sticking point

Structural exercises are exercises that load the Vertebral column. and the _________ is a breathing method that can be used with experienced lifters to maintain proper vertebral alignment and support.

valsalva manuever (max 1-2 second holds)

How do you figure out the right tire when flipping?

-Based off of the athletes strength and experience -Tires should not be taller than an athletes upright standing height -Narrow tires are harder to flip for taller athletes (limb length and depth disadvantages) and wide tires are harder to flip for shorter athletes (shorter arm lengths) -Worn thread is difficult to grip and pronounced threads can be dangerous

When the thumb is wrapped around the bar it is considered a __1__ grip and when the thumb is not wrapped around the bar it is considered a __2__ grip.

1. Closed grip 2. False grip

What are the 3 different types of grip WIDTHS?

1. Common (shoulder) 2. wide (wider than shoulder width) 3.. Narrow (closer than shoulder width)

The snatch grip (wide) can be determined by what two methods?

1. Fist-to-opposite shoulder 2. Elbow-to-elbow method (scare crow method) Note: Bothe the clean and the snatch are power exercises and are both performed with the hook grip previously mentioned.

Explain kettle bell exercises

-Kettlebell swing is cardiovascular fitness -Strength gains are significantly lower than traditional weight lifting based training methods -Two types of kettle bells 1. cast Iron (cheaper and more common) 2. Competition (steel, same design and measurements but diff in weight is seen in difference in color) https://www.youtube.com/watch?v=pbNCC-BMNKg https://www.youtube.com/watch?v=6u_nqSnM2S8

What are the most common strongman exercises?

-Tire flipping -Farmers walks -Log lifting

Explain farmers walks

-Unstable and awkward resistance that has unilateral and bilateral motions -Total body anaerobic endurance, back endurance, grip strength, core activation -Static loads (dumbbells) or variable loads (water-filled objects)

Explain the log lift

-Version of the clean -Cleans, presses, jerks, rows, squats, deadlifts, and lunges can be performed with the log -Typically weight is added to them (weights so different logs are not needed) https://www.youtube.com/watch?v=W2-q5poHRYs

What are the three basic techniques when tire flipping?

1.Sumo: wide sumo deadlift stance with narrower grip. When tire gets to hip or chest height hands are rotated for pressing movement 2.Backlift style: Narrower conventional deadlift stance ending with a forward pressing motion 3.Shoulders against the tire: Kneel behind with feet hip width with ankles dorsiflexed. The athlete places chin and shoulder on tire at this position. Tire is gripped with a supinated grip (wider tire =narrower grip). Continues to dorsiflex ankles until on balls of feet and raising knees from the ground, placing most of the body weight onto the tire. Raise chest and contract lower back. Initiate the flip with extending knees and hips followed by planter flexing the ankles. Forcefully striking tire with quad and switching hand to pronated position and running feet toward the tire while forcefully extending arms. https://www.youtube.com/watch?v=hlL4tNG2ig4

Seated or supine exercises usually require a what type of optimal body position?

5-point contact position 1. Head on pad 2.shoulders and upper back on bench or pad 3. Buttocks evenly placed on bench or seat 4. Right foot flat on floor 5. Left foot flat on floor

IF A STRONG ATHLETE INCORPORATES ONLY UNILATERAL TRAINING INTO HIS OR HER PROGRAM, WHAT MIGHT BE THE STRENGTH AND CONDITIONING PROFESSIONAL EXPECT TO HAPPEN? A. A BILATERAL FACILITATION WILL OCCUR B. A BILATERAL DEFICIT WILL BE DEVELOPED C. A REDUCTION IN BILATERAL ASYMMETRIES WILL OCCUR D. ONLY UNILATERAL STRENGTH WILL INCREASE

A. A BILATERAL FACILITATION WILL OCCUR

WHICH OF THE FOLLOWING IS A RATIONALE FOR USING VARIABLE-RESISTANCE TRAINING METHODS? A. TO ACCOMMODATE THE CHANGING MECHANICAL ADVANTAGES ASSOCIATED WITH CONSTANT-LOADED EXERCISES B. TO MINIMIZE FORCE APPLICATION THROUGHOUT THE FULL RANGE OF MOTION C. TO INCREASE THE TIME SPENT DECELERATING DURING A LIFTING MOTION D. TO KEEP THE APPLIED RESISTANCE CONSTANT DURING CHANGES IN JOINT ANGLE

A. TO ACCOMMODATE THE CHANGING MECHANICAL ADVANTAGES ASSOCIATED WITH CONSTANT-LOADED EXERCISES

When spotting dumbbells spotters should spot where?

As close to the dumbbells as possible (forearms near the wrist). For some exercises (dumbbell pullovers, overhead dumbbell triceps extension)

Which type of exercises provide an ideal combination of specificity and instability, especially when focusing on strength and power development in a sport. A. Machine B. Ground-based free weight exercises

B. Ground-based free weight exercises

WITH REGARD TO CORE TRAINING, WHEN IS INSTABILITY EXERCISE BEST APPLIED? A. WITH UNTRAINED ATHLETES WHO ARE RELATIVELY WEAK B. IN TRAINED ATHLETES WHO ARE REHABILITATING FROM AN INJURY C. WITH TRAINED ATHLETES WHO ARE TRYING TO OPTIMIZE STRENGTH AND POWER D. WITH UNTRAINED ATHLETES NEW TO THE EXERCISE

B. IN TRAINED ATHLETES WHO ARE REHABILITATING FROM AN INJURY

Typical exercises should be performed in what type of movement and in what type of speed? Power exercises are excluded with speed due to the need for maximal speed and power efforts.

Full range of motion in a slow and controlled manner.

______ based free weight activities appear to offer similar or, in most cases, greater activation of the core musculature when compared to traditional isolation exercises designed to engage the core (prone plank and side plank)

Ground

What type of hand grips are seen when gripping a bar?

Pronated: Palms down and knuckles up. Aka the overhand grip Supinated: palms up and knuckles down. Aka the underhand grip Alternated: One pronated grip and one supinated grip Hook grip: Pronated grip but the thumb is positioned under the index and middle fingers (power exercises : snatch)

Athletes should inhale or exhale through the eccentric phase.

Inhale

The number of spotters needed is largely determined by the?

Load being lifted, experience and ability of the athlete and spotters, and physical strength of the spotters. One spotter is preferred until that spotter can not successfully protect the athlete. An increase in spotters when not required, can create an error in timing or technique.

What type of hand grips are seen when gripping dumbbells?

Neutral: Knuckles facing laterally (side)

Should power exercises be spotted?

Never, instead of spotting these exercises the strength and cond. specialist should teach athletes how to get away from the bar that is unmanageable -Push the bar away or drop it if an athlete misses the bar in front - If the bar is behind the head, release the bar and jump forward