Chapter 16: Exercise Techniques for Alternative Modes and Nontraditional Implement Training

Question 1

Recommended breathing pattern for performing exercises

Answer 1

• Exhale through the sticking points (concentric)

- Inhale during the less stressful part of the movement (eccentric)

Question 2

Bodyweight Training

Answer 2

• The bodyweight of the individual is used to provide resistance
• Pull-ups, push-ups, etc

Question 3

What is the limitation of bodyweight training?

Answer 3

Resistance load is limited to the individual’s body weight, so it does not significantly affect absolute strength levels

Question 4

Anatomical Core

Answer 4

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

Question 5

Isolation Exercises

Answer 5

• Dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities
• Best for untrained individuals and rehabbing athletes

Question 6

What happens when using instability devices to train the core?

Answer 6

While instability does increase, power output decreases significantly

Question 7

Resistance training practice methods for applying overload to the body

Answer 7

• Constant external
• Accommodating
• Variable resistance

Question 8

Constant External Resistance

Answer 8

Traditional resistance training methods

Question 9

Accommodating Resistance

Answer 9

Allows for the speed of movement or isokinetic resistance to be controlled through a range of motion

Question 10

Variable Resistance

Answer 10

• With traditional resistance methods, muscles vary the force they exert to accommodate the changing mechanical advantage
• Variable resistance methods change the resistance based on the part of the range of motion
• The variable resistance ensures maximum force application throughout the whole movement

Question 11

Most common tools for variable resistance

Answer 11

• Chains

- Resistance bands

Question 12

Chain-Supplemented Exercises

Answer 12

• More research needs to be done
• Most successful: chain was suspended from the bar without touching the floor until the athlete had reached the lowest position in the squat or until the bar reached the chest in the bench press

Question 13

Resistance Band Exercises

Answer 13

There are acute effects, increase peak power by 13% in the back squat

Question 14

Strongman Training

Answer 14

A form of training that uses nontraditional implements, such as tires, logs, kettlebells, farmer’s walk, stones, weighted sleds, and other odd implements

Question 15

Basic Techniques for the Tire Flip

Answer 15

• Sumo
• Backlift
• Shoulders-against-the-tire

Question 16

Sumo Technique Tire Flip

Answer 16

Uses a traditional wider sumo deadlift stance and the arms positioned in a narrow grip

Question 17

Backlift Technique Tire Flip

Answer 17

Uses a more conventional deadlift technique, with the legs inside the arms

Question 18

Shoulders-Against-the-Tire

Answer 18

Athlete places shoulders on the tire, uses triple extension to lift the tire, then uses the knee and arms to push the tire over

Question 19

Log Lift

Answer 19

Essentially the clean, but the size and shape requires different mechanics

Question 20

Farmer’s Walk

Answer 20

The athlete holds a load at the sides in each hand while walking forward

Question 21

Kettlebell

Answer 21

Mostly kettlebell swings, other uses include strength training

Question 22

Types of kettlebells

Answer 22

• Cast iron/fitness

- Sport/competition

Question 23

Cast Iron/Fitness Kettlebell

Answer 23

Cast from iron and range in size depending on their weight

Question 24

Sport/Competition Kettlebell

Answer 24

Made from steel and have universal design and measurements; color coded

Question 25

Bilateral Deficit

Answer 25

- Where there are asymmetries in force production between unilateral and bilateral movements - Weaker, untrained, or injured athletes tend to exhibit a bilateral deficit

Question 26

Bilateral Facilitation

Answer 26

- An increase in voluntary activation of the agonist muscle group - Trained/stronger individuals tend to exhibit bilateral facilitation