KN 136 strength assessment and explosive movements

Assessing Power

1 RM Protocol Vertical Jump Test Margaria-Kalamen Stair Climb Test 40-Yard Dash Wingate Anaerobic Power Test

what should one pay attention to when lifting?

AMOUNT OF WEIGHT, FORM, and SUPPORTIVE EQUIPMENT Do not load bar with as much weight as you possibly can and turn an individualized resistance training program into a competition among peers Overloading bar can lead to using momentum to perform lifts - does not optimally isolate targeted muscle Do not lurch or twist body parts during a lift. Poor form. Equipment that enables you to lift while sitting and provides high back support (ex. Adjustable bench) can help keep from overcompensating with accessory muscles or using momentum

What measurements do we do to make Assessments?

Anthropometric measurements, Computerized measurements, Isokinetic dynamometer, Hand-grip dynamometer, & Force plate

What is the proper position in order to protect lower back?

Appropriate position requires lifter to hold abdominal muscles tight while maintaining a slight arch in lower back Ensures lumbar spine held in neutral spine position and undue stress is not placed on either anterior/posterior aspects

What should one avoid while lifting?

Avoid performing a partial range of motion during an exercise. Can be a sign that the load is too heavy. Muscle needs to be worked through entire range of motion. Length-tension relationship - the most difficult segments of muscle actions are at beginning and end of given ROM; some people perform only the easiest (ex. Middle) portion of the range using a heavier load than necessary. Deviation from proper positioning of neck during resistance training exercises performed in seated and standing positions.

Split Routine

Complete different sets of exercises on different days/week Work some body parts; rest others Can train on consecutive days with different muscle groups Maximizes time and effort Gives workout variety Example: upper/lower; pushing/pulling, etc.

Margaria-Kalamen Stair Climb Test

Calculate individual's lower-body power Need steps and a timer Universally accepted power testing protocol

Pyramid Training

Change in intensity of an exercise from set to set Ascending - lighter loads and progress Descending - heavier loads and decrease Triangular - ascend and descend (heaviest load middle set) Repetitions vary to accommodate changing loads Ex. 10RM, 8RM, 6 RM, 4RM, 2RM, 4RM, 6RM, 8RM Combines both maximal strength and hypertrophy protocols Allows variety of muscle stimuli in single workout May not be appropriate for those with specific goal in mind

Exercise technique - breathing

Continue to breath throughout the lift. Breath in during lowering, or eccentric, phase; breathe out during lifting, or concentric, phase Never hold breath while performing resistance training exercise

Assessing strength

Determined by goals Self assessment & 1 RM Protocol

what happens if the lifter starts arching their back?

Do not compromise proper positioning of lower back. Overarching the back is a common compensatory technique when loads are heavier than needed. Under arching of the lower back is often seen when lifts are performed from floor, such as in the deadlift. (Rounding of the back places lumbar muscles at a mechanical disadvantage and vulnerable to strain during the lift).

Push workouts

Dominated by muscles of chest, shoulders and triceps (posterior arm) Bench press, other overhead lifting movements

Pull workouts

Dominated by muscles of the back and biceps (anterior arm) Lateral pull down and rowing movements

Computerized measurements

Electromyography (EMG) - measures electrical signals in muscle to determine general levels of strength Muscle strength partially determined by neuromuscular control over muscles Strength forces nerves to learn how to best learn how to send a signal to muscles causing them to contract Electrical activity of muscle can be measured when it contracts

Benefits of using a spotter

Exercising with a workout partner or spotter is integral to safe resistance training More important when performing high-intensity training or when attempting to exercise muscle to exhaustion contribution is being there to help complete a lift in case unable to perform it Also for encouragement and motivation Lifting with a workout partner can make training session more enjoyable and provide motivation Can also coach to avoid improper form Help avoid injuries that may develop due to bad form

Exercise technique - Proper progression

Gradually add volume and intensity as the body adapts to training. Ideal training program varies from one person to another Start with a basic program and add more work over time as the body allows.

Variables - volume

Multiply sets X reps X load Expressed as a weight Used to describe single exercise or complete workout session

Rest Between Workouts

Higher intensity, more rest needed to recuperate Inter-training-session rest period - time between workouts Rest periods reflect chosen frequency of training session per week ~48 hours of rest necessary for muscle to sufficiently recover Guided by training experience and frequency Training goal will dictate manipulation of training variables Plan to train the correct way for desired outcome Adjust as needed

Compound Sets

Increase time efficiency first set of second exercise uses same muscle group as first exercise, then immediately followed by a third set of the first exercise Ex. Triceps pushdown exercise followed by triceps extension and then another round of triceps pushdown exercise Purpose of exercising muscle in fatigued state Completely exhaust muscle being worked and produce a greater amount of overload

Super Sets

Increase time efficiency multiple sets of exercises; uses antagonist muscle group then immediately followed by exercise with agonist muscle group Ex. Biceps curls followed by triceps pushdowns useful when lifting for maximal strength Do not need long rest periods between sets Exercise order (agonist and antagonist) back-to-back allow exercise to exercise with less time spent resting Antagonist slightly fatigued during agonist exercise - slight decrease in force produced

Core exercises

Large muscle groups located close to center of body Work primarily muscles of chest, shoulders, back and hips Should be performed before assistance exercises Ex. Front squat, lunge and bench press

Variables - intensity

Load being lifted in comparison to maximal load; higher load = higher intensity

Force Plate

Measures force output (peak force) and how quickly force produced Detects body weight changes in force output due to movement Can be expensive and usually found only in clinical or laboratory settings

Hand-grip dynamometer

Measures grip strength Squeezes dynamometer as hard as possible - force reading produced

Isokinetic dynamometer

Measures strength and power Large exercise machine connected to computer - measures torque and power when someone pushes/pulls Dynamic strength of muscle (Isokinetic training)

1RM Protocol

Most universally accepted and used methods for testing strength Maximum about of weight they can lift more than one complete repetition while maintaining correct form. Establish baseline levels for intensities and workout loads Major muscle groups tested Ex. Bench press, back squat

Exercise Technique - Medical Clearance

Obtain medical clearance from qualified physician before participating in a strength training program is advised Identify conditions that may compromise health and safety Coronary risk factors, medications, orthopedic concerns, recent operations, and lifestyle management Information that needs to be taken in to account before training

How do you Lift Safely?

Practicing preventative techniques helps reduce occurrence and severity of injuries that can cause pain, dysfunction, and a costly loss of training time. Resistance training prevents and aids in recovery of far more injuries than it causes In the weight room, injuries most often occur when individuals do not follow directions or do not use proper form Also need proper warm up and cool down Always wear proper clothing and shoes, and learn proper techniques

Why assess fitness level?

Proper assessment critical in developing effective resistance training program Strengths and weaknesses Goals must be measured using valid, accurate, reliable assessment tests

Tips for assessing 1RM

Proper form and technique Sturdy equipment Weights properly secured and supported Safety bars spotter Adequate rest for recovery and promote proper form

Split Routine - Push-Pull Workouts

Pushes - load starts close to body and is moved away Pull - load starting farther away and ending up closer to you Lower extremity muscle groups- difficult to place Most involved in both muscle groups Often use opposing muscle groups to perform given action Allows appropriate rest between exercises Balanced training between major muscle groups of upper body

Variables - sets

Repetitions grouped together to create sets; each set separated by a rest interval

Variables - rest interval

Rest Interval Amount of time spent recovering between each set

Exercise Techniques

Review several safety issues Medical clearance Grip Breathing Physical space Proper Progression Lifting Technique Neutral Spine Spotting

Anthropometric measurements

Scientific measurement of body Ex. Tape measure Measure circumferences of big muscle groups: thigh, upper arm, chest and calves Increase in muscle size often comes with slight increase in circumference Fat mass vs. lean mass

Goals

Should be specific Should be realistic and attainable

Circuit Training

Single sets of several different exercises (~10-12) completed in succession with little or no rest between exercises 1-3 circuits of exercises performed during a training session Loads typically very light Exercises performed with # or reps or set time (ex. 30 sec) with very short or no rest between exercises Produced improvements in strength, muscular endurance, and aerobic conditioning in one workout! Most total body workouts Sequenced to alternate arm and leg exercises Heart rates higher than most other weight training programs due to shorter rest periods

Assistance Exercises

Smaller muscles groups in arms/legs Limited to movement of 1 joint Used to work specific muscle groups in isolation Generally performed after core exercises to prevent fatigue when executing multijoint movements Ex. DB biceps curl, triceps extension, calf raises

Pros of Circuit Training

Some cardiovascular fitness gains Some strength gains depending on intensity/load Great option for those who don't have a lot of time to do RT Improves muscular endurance Light loads, high reps and short rest

Exercise Technique - Neutral spine

Spine has 3 natural curves: cervical, thoracic, and lumbar Neutral spine position is when alignment of vertebrae allows equal distribution of force in all directions. Position of spine typically seen when healthy person stands erect. Allows for greatest application of force while also limiting risk of injury. Injury to spine can occur if its range of motion exceeded.

Interpreting Results

Tests give a personal baseline from which to start building a program Compare performance for self-improvement and also against normative data Help create goals Assessments + Goals = what exercises to include in your program Example: Middle aged women starting resistance training scored "poor" on 1RM barbell bench press test Goal: include more upper-body training

Exercise technique - lifting technique

This should never be compromised in an effort to lift more weight or perform more repetitions Improper technique results in slower strength gains and can lead to injury Common lifting errors: swinging weight to initiate repetition, moving from recommended foot position, raising hips off bench, not completing full range of motion, and leaning forward or backward to assist with movement

what precautions should be taken before performing explosive movements?

To execute safely: scale to lifter's ability Often taught using unloaded bars and dowels reduce risk of injury during sport and day-to-day activities Explosive movements can be complex and physically difficult Consult highly skilled/qualified strength and conditioning specialists Technique strongly encouraged

Exercise Technique - Grip

To reduce likelihood of having barbell, dumbbell, or handle of another piece of equipment slip out of the hands, wrap the thumbs around bar/handle Called "closed grip" An "open grip" in which thumb is not wrapped around bar/handle; this hand position increases likelihood that handle will slip from hands

What should an individual due once he/she starts getting a hang of explosive momvement exercises?

With experience and consistency with good form, individuals should progress from doing more machine weight exercises to more free weight exercises No such thing as a bad exercise, but exercises performed with improper form and exercise that are contraindicated for certain individuals

1 RM protocol

Typical power protocols are weightlifting movements or Olympic lifts ~15 RM protocols

Self assessment

Understand personal strength capabilities Compare current level with previous level

When are explosive movements used?

Used everyday Avoid tripping and falling, lifting a child or load equipment into a truck

Vertical Jump and 40 Yard Dash

Used to measure lower-body power

Wingate Anaerobic Power test

Uses cycle ergometer to measure lower-body power Results of tests are most valid for cyclists Wingate Test

Alternating Heavy and Light Days

Varying volume and main goal of training great way to maximize gains and avoid plateaus Periodization - scheduled cycle of changes in training variables Can also help with recovery if difficulty with progression

Importance of doing an exercise properly

Vast majority of injuries stem from lifter not using proper form for an exercise Pay attention to proper positioning and avoiding poor technique, can eliminate causes of injuries

Parts of a workout

Warm up Cool down Stretching Proper attire Wraps, straps, belts Muscle soreness ID and treating injuries

How can you be a good spotter?

When acting as spotter, use good spotting form Offer as much help as needed Don't underestimate how much help you may need to help person you are spotting Safer and more effective practice to use spotter Occasionally, when very heavy loads used, two spotters are necessary Usually takes place with bar lifts Appropriate techniques if for spotters to position themselves on both ends of the bar If lifter needs help, spotters need to communicate so even contributions can be made from both ends

what is the proper positioning during seated and standing resistance exercises and what can you do to maintain it?

head is in correct position when ears are in line with (or slightly in front of) shoulders. Proper positioning can be monitored by a spotter or by performing the exercise in front of a mirror.

Benefits of explosive exercises

increase lifter's ability to rapidly produce and absorb force Triple extension Extension of ankles, knees, and hips Ground based explosive movements help develop power through improved coordination of this movement sequence

Variables

load, repetitions, rest interval, intensity, volume, & sets

Exercise technique - Physical space

space around lifter can ensure safety as well Immediate area around lifter will vary slightly with exercise, but generally there should be three feet (91.4cm) of space in any direction around lifter who is performing a lift Space often limited in high-traffic area and during high-usage times. Stay away from areas in which physical space is compromised.

exercise technique - spotting

spotter is responsible for the lifter's safety. Correctly spotting can further reduce likelihood of injury Communication between spotter and lifter important Spotter should know where lifter wants to be assisted and # of reps planned. Also accountable for using collars on weights and ensuring bar loaded evenly on both sides

Countermovement Squat Jump & Split jump & Suspension Trainer Sprinter's Start

works Gluteals, hamstrings, quadriceps, gastrocnemius, soleus

Power clean and High Pull, Hang power clean, push press, push jerk

works Gluteals, hamstrings, quadriceps, gastrocnemius, soleus, deltoids, trapezius

Med Ball slam

works Gluteals, hamstrings, quadriceps, gastrocnemius, soleus, deltoids, trapezius, & rectus abdominus

Medicine Ball Rotational Throw

works Rectus abdominis, internal oblique, external oblique

Medicine Ball Put & Clapping Push-Up

works pectoralis, anterior deltoid, triceps brachii