Strength and Conditioning Exam 2
Plyometric hops
*want max horizontal displacement* - double legged: over barriers - Single legged - lateral hops: weight may be added
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.
Squat: Foundation of any program
- *** go back and review module week 9 for pics and descriptions of different squatting techniques****
Plyometrics frquency
- 1 to 2 training sessions/week depending on sport and time of year - research limited on optimal frequency of training - 48-72 hours recovery time
Bench Press Hand Spacing
- 1.5x biacromial width - narrow grip with width inc triceps activity - wider grip causes shoulder torque
Warm up duration
- 5-10 mins of slow activity such as jogging/skipping - whole warm up is 10-20 mins
Dynamic steps
- 5-10 reps each movement - progressively increase ROM - inc speed of motion on subsequent reps when needed - control muscle actions as you move through ROM
Plyometric bounds
- Alternate landing from one foot to the other - primary horizontal movement - Measured in distance - single leg bounding
Plyometrics safety considerations: Training area
- Amount of space needed depends on the drill - most bounding and running drills require at least 30m of straightaway, though some drills may require 100m - for most standing box and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3-4m in order to be adequate
When else should you stretch
- As a separate session - if inc flexibility required, may need additional stretch sessions - in this case stretching should be preceded by thorough warm-up to allow for increase in musc temp - can be used as recovery session on day following competition
Power clean: Body position
- Back flat - traps relaxed and slightly stretched - chest held up and out - head in line with vertebra - shoulders over or slightly in front of bar - eyes focused straight ahead
Romanian Deadlift (RDL): Bending phase
- Bend forward at hips - back flat - push glutes posterior, bending at hips - knees slightly bent - flexibility may limit how far bar is lowered
Common PNF stretches with a partner
- Calves and ankles - chest - groin - hammys and hip extensors - quads and hip flexors - shoulders
Plyometrics: age considerations: adolescents
- Consider physical and emotional maturity - primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation - gradually progress from simple to complex - recovery time between workouts should be minimum of 2-3 days
Components of the stretch shortening cycle
- Eccentric phase, - amortization phase, - concentric phase
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
Importance of stable body and limb positioning
- Enables athlete to maintain proper body alignment during exercise, which in turn places appropriate stress on muscles and joints - both free weights and machine exercises require stable position
Traditional Plyometric Training
- Exercises include the popular ground based low to moderate intensity: horizontal bouncing, skipping, hopping, jumping - exercises used for leg/sprint speed movement - exercises involving rapid pre-stretching and maximal efforts are truly plyometric
Spotting step-up barbell: Downward movement phase
- Follow lifter with arms as he steps back down to the floor - keep hands near lifters hips, waist or torso - stand erect in starting position and pause to wait for lifter - at end of set help lifter rack the bar
Snatch: Starting position
- Forcefully extend hips and knees - keep torso to floor angle constant (back should be flat and nearly parallel to floor) - dont let hips rise before shoulders - Elbows extended and shoulders over bar - bar close to shins
Power clean: Upward movement phase: Second pull
- Forcefully extend knees and hips and plantar flex the ankles - Keep bar near or in contact with front of thighs - keep bar as close to body as possible - keep back flat, elbows pointing to sides, head in line with vertebral column - shoulders over bar and elbows extended as long as possible - lower body fully extended, rapidly shrug the shoulders **DO NOT FLEX ELBOWS** - shoulders should reach highest elevation, flex elbows to begin pulling body under the bar - pull arms high and as long as possible
5-point body contact position
- 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 - Lower back arched but not hyperextended like competitive lifters
Spotting bench press steps: Upward movement phase
- Keep hands in alternated grip position close to, but not touching the bar as lifter raises it - Slightly extend knees, hips, torso and keep back flat when following the bar - at lifters signal, grasp bar with alternated grip inside lifters hands - guide bar back onto the supports or rack, keeping grip on bar until its secured
Spotting Lying tricep extensions (nose breakers): Downward movement phase
- Keep hands in supinated grip position close to but not touching the bar as lifter lowers it - slightly flex knees, hips and torso and keep back flat when following the bar
Plyometric volume values
- Low: <80 foot contacts - Moderate: 80-120 foot contacts - High: 120-160 foot contacts
Power clean: Downward movement phase:
- Lower bar gradually to allow controlled descent of bar to thighs - simultaneously flex hips and knees to cushion impact of the bar on thighs - squat down with elbows fully extended until bar touches floor - or just drop bar if bumper plates are being utilized
Snatch: Catch
- Lower body fully extended, pull body under bar - simultaneously, flex hips and knees into quarter-squat - catch bar over head - fully extend elbows - erect torso - neutral head position - feet flat - bar slightly behind head
Practical concerns with FW vs machines
- Machines more expensive - machines have limitations in terms of how they fit each person - machines easier to use - Dont have to worry about loading and unloading plates, moving bars/dumbbells - injuries can occur w FW or machines - if machines not cared for properly can result in injury - FW require less maintenance
Plyometrics safety considerations: Boxes used for box and depth jumps
- Must be sturdy and should have a nonslip top - boxes should range in height from 6-42 inches - boxes should have landing surfaces of at least 18 by 24 inches
Spotting a Lunge: backward movement phase
- Push backward with your lead knee in unison with lifter - bring lead foot back next to lifters trailing foot, making sure not to stutter step backward - keep hands near lifters hips, waist or torso - stand erect in starting position, pause to wait for the lifter and alternate lead legs - assist only when necessary to keep lifter balanced - at end of set help lifter rack bar
Plyometrics safety considerations: Equipment and facilities: depth jumping
- Recommended height for depth jumps ranges from 16-42 inches with 30-32 inches being the norm - depth jumps for athletes weighing over 220 lbs should be 18 inches or less
other factors affecting flexibility
- Resistance training: full ROM exercise helps enhance both agonist and antagonist muscle strength - Muscle bulk: larger muscles impede joint ROM - Activity level: active person tends to be more flexible than inactive one but activity alone will not improve flexibility
Mechanical model components
- Series elastic component (SEC), residing in tendons, acts as a spring to store elastic energy when a muscle is stretched - Contractile component (CC) (i.e. actin, myosin and crossbridges) is primary source of musc force during concentric musc action - Parallel elastic component (PEC) (i.e. epimysium, perimysium, endomysium, sarcolemma) supplies resistance when muscle is passively stretched
Weight belts
- Should be worn when performing exercises that place potential overload on lower back and during sets that involve near max loads - not needed for exercises that dont stress lower back, or for lightly loaded exercises that do stress the lower back
Spotting Over-the-Face Exercises
- Spotter must grasp bar w alternated grip usually narrower than athletes grip - Bc of bars curved trajectory in some exercises, spotter will use alternated grip to pick up bar and return it to the floor but a supinated grip to spot the bar
Spotting Lying tricep extensions (nose breakers): Starting position
- Stand erect and very close to the head of the bench - place feet shoulder width apart and slightly flex your knees - grasp bar with closed, alternated grip inside the lifters hands - hand bar to lifter - guide bar to position over lifters chest - release bar smoothly
Spotting step-up barbell: Starting position
- Stand upright and very close to lifter without distracting them - feet shoulder width apart and slightly flex knees - at lifter's signal assist with lifting as he moves to starting position - once lifter is in position, get into hip width stance with knees slightly flexed and torso erect - position hands near lifter's hips, waist or torso
Types of stretching
- Static: slow, constant, end position held 15-30 seconds - ballistic: active muscular effort and uses bouncing type movement in which end position is not held- can activate stretch reflex--> BAD - dynamic: functionally based stretching that uses sport specific movements to prepare body for activity
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
Key point for adolescents in plyometrics
- Under proper supervision and with an appropriate program, adolescents can perform plyometrics - depth jumps, and high instensity lower body plyometrics are contraindicated for this population
Romanian Deadlift (RDL): Starting position
- Upright position comfortably hanging onto the bar at arm's length - Knees slightly flexed - Feet hip width apart and point forward - Head and eyes forward - shoulders are back in neutral position
Spotters needed for FW exercises performed with...
- a bar moving over the head - a bar positioned on the back - a bar racked in front of the shoulders - a bar passing over the fac e DO NOT SPOT POWER EXERCISES
Function and goal of plyometrics
- active muscle is eccentrically stretched - immediately followed by concentric contraction - training enhances both movement efficiency and performance levels - primarily by utilizing stored elastic energy - goal of training to inc musc activation - integral component of nearly all natural and athletic movements
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/week for minimum of 5 weeks - stretches should be held at position of mild discomfort for 15-30 seconds
Single-leg squat
- aka rear foot elevated split squat or bulgarian split squat - make sure proper distance from foot to bench - should not have lordatic curve: means foot too far from bench (Reduces ROM) - knee can extend over midfoot - glutes, hamstrings, quads
Plyometrics safety considerations: pretraining evaluation of the athlete: Physical characteristics
- athletes who weigh more than 220 lbs may be at inc risk of injury - athletes over 220 lbs should not perform depth jumps from heights greater than 18 inches
Autogenic inhibition and reciprocal inhibition
- autogen inhibition accomplished via active contraction before passive stretch of same muscle - reciprocal inhibition accomplished by contracting muscle opposing muscle being passively stretched - both result from stim of golgi tendon organs, which cause reflexive musc relaxation
Snatch: Starting position
- back flat in neutral position - traps relaxed and slightly on stretch - chest held up and out - scapulae retracted - head in line with vertebral column - shoulders over bar - heels on floor - feet hip width apart
Power clean: Upward movement phase: transition
- bar rises above knees, thrust hips forward - slightly re-flex knees to move thighs against the knee under the bar
Snatch: First Pull
- bar rises above knees, thrust hips forward and re-flex knees - back position unchanged
Plyometric and aerobic exercise
- because aerobic exercise may have a negative effect on power production, it s advisable to perform plyometric exercises before aerobic endurance training
Snatch: Second pull
- begins just above knees - forcefully extend hips and knees and plantar-flex ankles - keep bar near or in contact with front of thighs - keep bar close to body as possible - keep back flat and elbows pointing out to sides, and head in line with vertebral column - Shoulders over bar and elbows extended as long as possible - lower body fully extended, rapidly shrug shoulders **DONT FLEX ELBOWS** - Shoulders reach highest elevation, flex elbows to begin pulling body under bar - pull arms as high and as long as possible
Hold-relax
- begins w passive pre-stretch held at point of discomfort for 10 seconds - partner applies force and individual holds and resists movement so isometric action occurs (6 seconds) - individual relaxes and passively stretches for 30s - final stretch should be greater magnitude because of autogenic inhibition
Romanian Deadlift (RDL): The return
- bending as far forward as possible return to starting position by contracting glutes, hammys, low-back - move hips toward bar - bend bar around you always keeping scapula retracted
Chain rules
- can touch floor when fully extended or when hung from lighter chain - can increase neuromusc activation or cause more rapid stretch-shortening cycle
Plyometrics and resistance training
- combine lower body resistance training with upper body plyo, and upper body resistance training with lower body plyo - performing heavy resistance training and plyo exercises on the same day is generally not recommended - some advanced athletes may benefit from complex training, which combines intense resistance training with plyo exercises
Spotting free weight exercises: Number of spotters
- determined by load, experience and ability of athlete and physical strength of spotters
Proprioceptive neuromuscular facilitation (PNF)
- developed for neuromusc rehab program to relax muscles with increased tone/activity - performed w partner - active and passive movement (concentric and isometric musc actions)
Free weights include
- dumbbells and plates that are loaded onto barbells
Mechanical model of plyometric exercise
- elastic energy stored in musculotendinous components following rapid stretch - if concentric muscle follows immediately, the stored energy is released, increasing total force production - if concentric contraction does not occur immediately after muscle stretch, stored elastic energy will dissipate as heat
log lifting form
- elbows up once lifting log onto quads parallel to ground, get hips down low - thrust hips forward to get under the log, get up to the shoulders, dip and drop log off shoulders in front of chest and press overhead - straight line from log behind back to the ground, back arches forward slightly for full spinal extension - more diffcult than reg clean and press
Chain implemented exercises
- exercise becomes heavier at the end of the range of motion - more chain off the floor= heavier - Determine absolute chain resistance at top, bottom of movement, and then average - weakest point at bottom, strongest point at top
instability devices
- exercise on unstable surfaces - increases core musc activation but can lower force output by 30%
Key point about stance
- exercises performed while standing require that feet be positioned slightly wider than hip width, with heels and balls of the feet in contact with the floor - seated or supine exercises performed on a bench require five point body position
Breathing pattern
- exhale during concentric - inhale during eccentric
Tire flipping form
- feet away from the tire, shoulders pressed into the tire, lift tire up and forward by extending hips, use knee to drive tire forward. When tire is up on one side, push over with hands - using legs to get tire off the ground
Power clean: Beginning Position
- feet hip/shoulder width apart - hips lower than shoulders - closed pronated grip - hands wider than shoulder-width apart, outside of knees - elbows fully extended - feet flat on floor and position the bar ~1 inch in front of shins and over balls of feet
Tire flipping flaw and correction 2
- flaw: hips rise faster than shoulders during initial push motion - Correction: instruct athletes to keep hips low and drive tire forward rather than lifting it. Keep hips slightly below shoulders
Tire flipping common technical flaws and corrections 3
- flaw: lifting motion used instead of pushing motion. With heavier tires this reduces lifting speed as tire loses momentum. forces athlete to "muscle" tire over- very dangerous - correction: drive tire forward and move forward with tire as it is elevated
Types of flexibility
- flexibility is measure of ROM - Static: possible ROM about a joint and its surrounding muscles during a passive movement - Dynamic: available ROM during active movments; requires voluntary muscle actions
When should you stretch?
- following training, practice, competition - facilitates ROM because of inc temp - done 5-10 mins after practice - post practice stretching may decrease musc soreness
Valsalva maneuver
- for experienced trained athletes performing structural exercises - assists in maintaining proper vertebral alignment and support - involves expiring against 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 establish neutral spine and erect upper torso position in many exercises
Farmers walk
- for trunk control, stability, grip strength - hold kettle bells in each hand while walking forward (can do unilaterally or bilaterally for different recruitment patterns) - unique activation pattern for core, increase grip strength, back endurance, total body anaerobic endurance - can be used for any client regardless of age, adjust kettlebell weight per client - grip strength is limiting factor
Free weights and the nervous system
- free weights stim nervous system more than machines - free weight training more beneficial to performance of daily tasks or athletic activities (sport-specific movements, multi-jointed movements) - inc musc activation and force production
A note on ROM and speed of exercise
- full ROM maximizes value of an exercises and improves or maintains flexibility - slow controlled movements increase likelihood of full ROM - Quick exercises more appropriate for achieving power
Static stretch steps
- get in position that facilitates relaxation - move to point of ROM where you experience mild discomfort - hold 15-30 secs - repeat unilateral stretches on both sides
Single-leg romanian deadlift
- glute and hammy recruitment - hips and back stay neutral - lead with back foot - body moves as lever over the hip - weight over in front of the foot - retract scapula - straight line from foot to head (all move as one)
Key point- free weight+ core
- ground based free weight exercises such as the power clean, dead lift, squat help to engage the core more than traditional isolation exercises targeting core muscles
Weight training with limited ROM
- heavy resistance training with limited ROM during exercise may decrease ROM - prevent loss of ROM, individual should perform exercises that develop both agonist and antagonist muscles - exercise through full available ROM of involved joints - should do twice as much pulling as pushing
Plyometric shock
- high intensity nervous system activity - great stress on muscle and connective tissue: depth drop, depth jumps
Two-Arm Kettlebell Swing
- hip extension, not a squat - spine remains long and straight - power comes from hips thrusting forward and legs
3 types of PNF techniques
- hold-relax - contract-relax - hold-relax with agonist contraction
Most effective PNF stretching
- hold-relax with agonist contraction - due to facilitation with both reciprocal and autogenic inhibition
Hold-Relax w/ Agonist Contraction
- identical to hold relax in first 2 phases - during third phase, concentric action of agonist is used in addition to passive stretch to add to the stretch force
benefits of valsalva
- improve spinal stability
Benefits of warm up
- improves contraction and relaxation - improves rate of force development and rxn time - improve musc strength and power - lowered viscous resistance in muscles - inc blood flow to active tissues - enhance metabolic rxns - inc psychological preparedness for performance
HANDGRIPS
- in pronated grip, palms are down and knuckles up, aka overhand grip - in supinated grip palms are up and knuckles down, aka underhand grip - in neutral grip, knuckles point laterally, as in a handshake - alternated grip uses one hand in pronated grip other in supinated - hook grip is similar to pronated grip except the thumb is positioned under index and middle fingers
Isolation exercises
- include dynamic and isometric muscle actions to isolate and strengthen intrinsic core musc, then add movement to the arms and legs
Three muscle actions used to facilitate passive stretch
- isometric and concentric musc actions of agonist (musc being stretched) used b4 passive stretch of antagonist to achieve autogenic inhibition - isometric muscle action is the "hold" - concentric is the "contract" - concentric muscle action of agonist used in passive stretch to get reciprocal inhibition
Factors affecting flexibility
- joint structure - age and sex - muscle and connective tissue: elasticity and plasticity of the connective tissues
Plyometric movement types
- jumps - hops - bounds - shock - upper body throws: overhead med ball toss, chest pass, two hand side-to-side throw, single arm throw, power drop
Plyometric progression
- jumps in place or standing jumps - hops - depth jumps
Spotting the back squat: Downward movement phase
- keep cupped hands close to but not touching the bar as lifter lowers it - slightly flex your knees hips and torso and keep back flat when following the bar
Spotting shoulder press: Upward movement phase
- keep hands in alternated grip position close to but not touching the bar as the lifter raises it - slightly extend your knees, hips and torso and keep back flat when following the bar - at lifters signal, grasp the bar with alternated grip inside the lifters hands - guide the bar back onto the supports or rack, keeping your grip on the bar until secured
Spotting shoulder press: downward movement phase
- keep hands in alternated grip position close to, but not touching the bar as lifter lowers it - slightly flex knees, hips and torso and keep back flat when following the bar
Spotting Lying tricep extensions (nose breakers): Upward movement phase
- keep hands in supinated grip position close to but not touching the bar as lifter raises it - slightly extend your hips, knees and torso, keep back flat while following the bar - at lifters signal after the set is completed, grasp the bar with an alternated grip, take it from lifter and set it on the floor
Spotting the back squat: Upward movement phase
- keep your cupped hands close to but not touching the bar as the lifter raises it - slightly extend your knees, hips and torso and keep back flat when following the bar - at the end of the set, move sideways in unison with the lifter back to the rack - simultaneously grasp the bar and assist with balancing the bar as it is racked - release the bar smoothly
Spotting bench press steps: Downward movement phase
- keep your hands in alternated grip position close to, but not touching the bar as the lifter lowers it - slightly flex your knees, hips and torso and keep your back flat when following the bar
Romanian Deadlift (RDL)
- keystone in developing proficiency with the olympic style lifts - great for low-back and upper-hamstring development
Spotting step-up barbell: Upward movement phase
- lean torso forward and reach with your arms but do not take step toward lifter as he steps up on box - keep hands as close as possible to lifters hips, waist, torso - assist only when necessary to keep lifter balanced
Power clean: Upward movement phase: first pull
- lift bar by extending hips and knees - keep torso-to-floor angle constant - dont let hips rise before shoulders - maintain flat back - elbows fully extended - head neutral to vertebral column - shoulders over bar
Power clean: The Catch
- lift elbows to position the upper arms parallel to floor - rack bar across front of clavicles and anterior deltoids - neutral head position and flat feet - stand up by extending hips and knees
Log lifting
- logs designed to have weight added to their end while offering midrange grip support to accommodate pronated grip position - clean and press motion
Power clean: Upward movement phase: Catch
- lower body has fully extended, and bar reaches max height, pull body under bar - rotate arms around and under bar - simultaneously, the hips and knees flex into a quarter-squat position
Snatch: The grip
- measure from shoulder to opposite fist - measure from elbow to elbow - Wide grip
Stretch reflex
- muscle spindles activated during rapid stretching movement - should be avoided during stretching as it limits motion - caused by stim of musc spindles
Does it matter if you use free weights or machines?
- muscles only grow in response to load placed on them - doesnt matter how loading is placed on muscle - if hypertrophy is the goal it doesn't matter which you use
Common problems with RDL
- not maintaining flat back - not moving hips back so glutes produce downward movement - athlete cant lower bar very low - extending or bending knees too much during the lift *** HIPS SHOULD PRODUCE BAR MOVEMENT***
Contract-relax
- passive pre-stretch and is held at point of mild discomfort for 10 secs - individual applies force against resistance from partner so concentric musc action through full ROM occurs - individual relaxes and passive stretch for 30s - increased ROM facilitated due to autogenic inhibition
Basic warm up parameters
- period of aerobic exercise followed by stretching and ending with sport specific activity - structure of warm up influences potential improvements - warm up should be sport specific
Plyometrics: progression
- plyo is form of resistance training so must follow principles of progressive overload (systematic inc in training frequency, vol, intensity in various combinations)
Plyometrics: age considerations: Masters
- plyometric program should include no more than 5 low-to-moderate intensity exercises - volume should be lower- should include fewer total foot contacts than standard plyo training program - recovery time between workouts should be 3-4 days
Stored elastic energy
- potential to kinetic energy transferred between the stretch and shorten phase - rapid, short range pre-stretches tend to produce more efficient movement and greater energy transfer - interval influenced by age, gender, fiber type, and surface contact stiffness
Safety principles
- prerequisite biological/skeletal maturity: strength, speed, flexibility - use of general and specific warmup - monitoring of total hand/foot contacts/reps or distance covered in training diary - following slow rate of progression: both vol and intensity
Why would u use machines instead of free weights
- provide more stability and consistency of movement - less need for guiding support from another individual - less risk of losing control - resistance in more controlled and coordinated fashion - less concern for technique needed - Machines are more user friendly (pin loaded weight stacks, easy to perform exercises with little or no instruction)
Push press and Push Jerk
- push press is a shoulder press with a mini squat before the initiation of the press (dip and drive) - Push jerk is similar to push press with exception of you catch the bar in a bent knee position (dip, drive, dip, catch)
Overhead press: exercise
- raise chest towards ceiling by arching your upper-back. try to touch your chin with your upper chest - take a big breath, hold it and press the bar in vertical line. dont move it in front of or behind your head - press overhead - move forward: stay close to bar while you press the weight up. shift your torso forward once the bar has passed your forehead - lockout: hold the bar over your shoulders and mid-foot for proper balance. lock your elbows. shrug your shoulders to the ceiling
RAMP protocol
- raise: elevate body temp, HR, respiration, blood flow, joint fluid viscosity via low intensity exercises that stimulate movement patterns of upcoming activity - Activate and mobilize: actively move through a ROM - Potentiate: Perform sport-specific activities that progress in intensity until individual is performing at intensity required for competition or training sesh
Plyometrics recovery
- recovery for depth jumps may consist of 5-10 seconds of rest between repetitions and 2-3 mins between sets - time between sets determined by proper work-to-rest ratio and is specific to volume and typer 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 2 days in succession
Plyometrics: intensity
- refers to the amount of stress placed on involved muscles, connective tissues and joints - skipping is relatively low intensity, while depth jumps place high stress on muscles and joints - intensity increases, volume should decrease
Autogenic inhibition
- relaxation in the same muscle that is being sretched (developing tension) - accomplished by actively contracting muscle before passive stretch applied - tension builds during active contraction, stimulating the GTO, causing relaxation of the muscle to occur during subsequent passive stretch
Reciprocal inhibition
- relaxation that occurs in opposing muscle - done by simultaneously contracting opposing muscle being passively stretched - contracting muscle stimulates GTO and causes relaxation of muscle being stretched
plyometric jumps in place
- repeated vertical - knee tuck - squat jumps - split squat - pike jumps
Resistance band exercises
- resistance equation based on hookes law: tension=stiffness x deformation - 2 "equal" bands may have 3.2-5.2% difference leading to 8%-19% mean tension between bands - highest load at top position
Machines
- resistance training devices that have cables, pin loaded weight stacks or fixed elver arms
Tire flipping
- select approprite tire size based on body dimensions - can use sumo, backlift, ans shoulders-against-tire techniques for completing the lift
spotting overhead exercises and those with the bar on the back or front shoulders
- should be performed inside a power rack w crossbars in place at proper height - out of rack exercises (fwd step lunge or step-up) can result in serious injury - exercises should only be executed by well trained athletes and spotted by experienced professionals
Benefits of using free weight
- simulates real life movement patterns - mimic ADLs - same kinds of forces experienced in ADLs and athletic movements
BOS is ground based free standing exercise
- slightly wider than shoulder width and flat
Benefits of bod weight training
- specific to the individual - closed chain exercises - strengthens several muscle groups at once - develops relative strength - improve bod control - low $
Side plank
- stagger feet - stack the joints (straight line)
Spotting a Lunge: Starting position
- stand erect and very close to lifter without distracting them - place feet shoulder width apart and slightly flex knees - at lifters signal, assist with lifting and balancing the bar as it moves out of the rack - move in unison with the lifter as he moves backward to starting position - once lifter is in position get into hip width stance with knees slightly flexed and torso erect - position hands near lifters hips, waist and torso
Spotting the back squat: Starting position- 2 spotters
- stand erect at ends of the bar with feet shoulder width apart and knees slightly flexed - grasp the end of the bar by cupping your hands together with palms facing up - at lifters signal, assist with lifting and balancing the bar as it moves off the supports - release bar smoothly - hold hands 2-3 inches below the bar - move sideways in unison with lifter as they move backwards - once lifter is in position, get into hip width stance with knees slightly flexed and torso erect
Spotting shoulder press: starting position
- stand erect behind bench feet shoulder width apart and knees slightly flexed - grasp bar with closed, alternated grip inside lifters hands - at lifters signal move bar off supports - guide bar to position over lifters head - release bar smoothly
Overhead press: form
- stand hip width apart - legs, knees, hips locked from star to finish - full grip. bar is base of palm, close your wrists. squeeze the bar - narrow grip just outside shoulders, dont use wide bench grip - straight line bar to wrist to elbow - vertical forearms - upper arms not parallel to floor - arch upper back to lift chest up - head neutral
One-arm dumbbell snatch
- stand hip width apart with weight between feet, sit hips down further to get better pull from hip movement - extend forcefully from hips, knees, ankle - pull weight up with momentum (like shrug) and roll up weight and push it up overhead
Overhead press: Setup
- stand with bar on your front shoulders - narrow grip, straight wrists, vertical forearms - lock knees and hips
Stability ball jackknife
- start in plank position with shins on the ball, shoulders over wrist, flat back - drive knees down toward floor, curl trunk together, shoulders stay over hands, crunching at the spine - reverse motion to go back out
Spotting a Lunge: Forward movement phase
- step forward with same foot as lifter - keep lead knees and food aligned with lifters lead foot - plant your foot 12-18 inches behind lifters foot - flex your lead knee in unison with lifter - keep torso erect - keep hands near lifters hips, waist or torso - assist only when necessary to keep lifter balanced
Breathing considerations
- sticking point is most strenuous movement of a repetition, typically occurs soon after transition from eccentric to concentric phase - instruct athletes to EXHALE through the sticking point of concentric phase - INHALE during less stressful eccentric phase of repetition
Stability ball pike
- strengthens hip flexors and abs - shoulders and hips bending - ball rolls up and down anterior portion of the shin - when in piked position (inverted) head is tucked, arms hugging the ears, spine is straight
Front plank
- strengthens: shoulders, hips, trunk
Remember for lifting
- technique is essential for all lifts - start out with bar/broom stick to grove proper technique patterns - gradually add weight as long as form and technique remain - most lifts will take many weeks to learn proper technique patterns of movement
Remember
- technique is most important - people work toward strengths not weaknesses - proper cueing and coaching is essential - start light and add weight if technique doesn't break down
Plyometrics safety considerations: pretraining evaluation of the athlete: balance
- three balance tests provided in chart are listed in order of difficulty - each test position must be held for 30 seconds. test should be performed on the same surface used for drills - an athlete beginning plyo training for the first time must stand on one leg for 30s w/o falling - an athlete beginning an advanced plyo program must maintain a single-leg half squat for 30 seconds without falling
Strongman training
- tire flipping - log lifting - farmers walk
Plyometrics safety considerations: landing surface
- to prevent injuries, landing surface for lower body plyo must possess adequate shock absorbing properties - a grass field, suspended floor or rubber mat is a good surface choice
Variable resistance
- use chains and bands to increase proprioceptive effects of exercise (body uses smaller stabilizers to help with stabilization of the spine and shoulders during exercise)
Spotting free weight exercises: Communication between athlete and spotter
- use of a liftoff - how many repetitions - timing of spotting assistance
Plyometric training parameters
- use repetition ranges that are inverse to the intensity of exercise - use appropriate repetition ranges and rest - limited frequency of use (once a week heavy, twice a week light)
Bench press: Important safety notes
- use spotters at all times SPOTTERS SHOULD INCLUDE - One person at head of bench who lifts and spots the center of the barbell - two spotters, one on each side of the barbell - combination NOTE - Spotters should be used in lifting and returning the barbell from/to the uprights - maintain stable position flat on the bench with head, shoulders, and buttocks in contact with pad - do not lift the head or buttocks - do not move feet
Controversial plyometrics
- vertical weighted counter-mevement: counter-movement jumps with up to 120% of body weight - Depth jumps from heights of 10-110 cm
Plyometrics definition
- wide range of physical conditioning exercises that emphasizes the stretch shortening cycle - rapid short ROM pre-stretching and the max ballistic activation of muscle
Tire flipping flaws and corrections
-Flaw: placing feet too close to tire when initiating the movement. Causes athlete to round the back and position knees close to chest to initiate movement - correction: have athlete move feet away from tire and instruct them to raise chest when contracting musculature of the lower back
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.
Three grip widths
-Wide - common - narrow
Steps for implementing a plyometric training program
1). evaluate the athlete 2). Ensure that facilities and equipment are safe 3). establish sport specific goals 4). Determine program design variables 5). teach the athlete proper technique 6). properly progress the program
Bench Press basics
PRIMARY MOVERS - anterior deltoid - pectoralis major - triceps brachii NOTE - 1 RM can cause significant shoulder lesion BENCH PRESS VARIATIONS - Incline: 30-45 degrees - Decline: 18-30 degrees
Neural control
ROM is controlled by CNS and PNS including both afferent and efferent mechanisms
Spotting bench press steps: Starting position
STARTING POSITION - Stand close to head of bench without distracting lifter - Place feet shoulder width apart and slightly flex knees - Grasp bar with closed, alternated grip insider lifters hands - at lifters signal, assist moving bar off supports or rack (lift off) - guide bar to position over lifters chest - release bar smoothly
plyometrics: mode
UPPER BODY - medicine ball throws - catches - several types of push ups TRUNK - 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 stretch reflex
Design of plyometric training programs
VOLUME - For lower body drills, plyometric volume is expressed as foot contacts per workout (or distance for bounding drills) - for upper body drills plyometric volume is expressed as the number of throws or catches per workout - recommended lower body volumes vary for athletes with different levels of experience
anatomical core
axial skeleton and soft tissues with proximal attachments that originate on axial skeleton - increasing core stability increases force prod for extremities
Stability ball rollout
body stays in straight line, don't bend at the hips - shoulders and knees is only joint moving
