Lifting Technique for Free Weights and Machines
What are the 4 Components contributing to overload? (FITT Principle)
Frequency
Intensity
Time / Duration
Type
What type of training implement has been nicknamed "cannonball with a handle"?
kettlebell
Plyometric training consists of which two models?
Mechanical model
Neurophysiological model
Wile E. Coyote demonstrated weakness in which body region when chasing the road runner? (shown by his body not able to keep up with his legs)
anatomical core
A test used to assess ability that is performed away
from the laboratory and does not require extensive training or expensive equipment is known as what?
field test
Name 1 pro and 1 con for BOTH machines and free weights.
Machines:
Efficiently isolate certain
muscles
Safety
Easy adjustment / faster
workouts possible
− predetermined path – difficult
to strengthen synergistic or
stabilizer muscles
− built for avg.-sized individual
Free Weights:
Effective in developing smaller
synergistic muscles
close match with
biomechanical action
associated with sports skills
Mobile and versatile
− Difficult to isolate muscles
− Manual adjustment of
resistance
− Greater risk
What is an increase in voluntary
activation of the agonist muscle group during
bilateral movements
• Trained (e.g. DB+DB < BB)
Bilateral facilitation
What are the 3 phases of the Stretch–shortening cycle (SSC)?
eccentric
amortization
concentric
Sprint speed is determined by:
– stride length
– stride rate
What is the degree to which a test or test item measures what it is supposed to measure
• E.g. strength, power, agility, etc.
and is the most important characteristic of testing
Validity (aka Accuracy)
What is the gold standard for muscular strength testing?
1RM
Trained or stronger individuals have been
theorized to exhibit a ___________,
while untrained, injured, or weaker athletes
exhibit a _________.
bilateral facilitation, bilateral deficit
State how many contacts an athlete should perform in a plyo workout as a beginner, intermediate, and advanced
b - 80-100
i - 100-120
a - 120-140
How is agility different than change of direction?
– change of direction: skills and abilities needed to
explosively change movement direction, velocities, or
modes
– agility: skills and abilities needed to change direction,
velocity, or mode in response to a stimulus
• requires the use of perceptual–cognitive ability in combination with
the ability to decelerate and then reaccelerate in an intended
direction
What is the measure of the degree of consistency or repeatability of a test?
Reliability
Name the 5 points of contact for bench 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
What type of resistance attempts to alter resistance so the muscle maximizes force throughout the full ROM and usually involves the use of chains or resistance
bands
Variable resistance
Depth jumping is performed using what range of height?
• 16 - 42 inches
• Norm = 30 - 32 inches
– A basic objective of training is to move the force–
time curve ____ and to the _____, generating greater
impulse and momentum during the limited time over
which force is applied.
up, left
What type of validity is defined as the extent to which the test score corresponds with future performance or behavior (NFL combines or SAT test)
predictive validity
What grip should be used for spotting Over-the-face exercises?
The spotter must grasp the bar with an alternated grip,
usually narrower than the athlete’s grip.
Instability devices May increase core muscle activation, but can lower force output of an exercise by ____% or more
30
How should resistance training and plyo training be combined? State both how the intensity and days of the week should be addressed
– 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, even for different body
regions.
Why is dodging wrenches not ideal to learn how to dodge balls?
Differences in Perceptual–cognitive ability
• Different visual scanning, anticipation, pattern recognition, knowledge of
the situation, decision-making time and accuracy, and reaction
time
• NOT Sport/activity specific
Fill in the blanks for the Sequence of tests (Battery)
– Nonfatiguing tests
– Agility tests
–______________
– Sprint tests
– Local muscular endurance tests
– Fatiguing anaerobic capacity tests
– _____________
Maximum power and strength tests
Aerobic capacity tests