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
Which is missing?
Resistance training program design
variables
1. Needs analysis
2.________
3. Training frequency
4. Exercise order
5. Training load and repetitions
6. Volume
7. Rest periods
exercise selection
Removing the skeleton from a human being will result in what? How is this related to periodization?
A pile of flesh and hair with only sphincter and skeletal muscles that don't move joints being functional....so blinking, digestion (albeit without chewing)
Periodization is the skeleton (foundation of training)...without it, your training program is a blinking hairy pile of flesh
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
In a needs analysis, what 3 things should be evaluated about the sport/activity?
- Movement analysis:
• body and limb movement patterns and muscular
involvement
– Physiological analysis:
• strength, power, hypertrophy, and muscular
endurance priorities
– Injury analysis:
• common sites for joint and muscle injury and
causative factors
Different phases of training linked
together to produce greater
physiological adaptations that
result in greater improvements in
performance is called what?
Phase potentiation
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
An Advanced resistance trained athlete has been currently training for at least how OFTEN and how LONG?
3-4x/wk, 1 year or more
What period in a periodized program is a medium sized training cycle lasts 2-6 weeks?
Mesocycle
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
What is the proper exercise order for a training session?
Power, other core, then assistance
exercises
The competitive season in the traditional periodization model is known as what in the sports season model?
What is the main goal(s) in this phase?
What is the quantity of volume in training?
In Season
Peaking or maintenance
Low
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.
Bub can deadlift 600lbs for 1 rep. How many reps can he do with 540lbs (90%)?
4
Get up here and draw the SFRA with a low training stimulus and with a high training stimulus
curvy lines on a graph
fatigue - recovery - supercompensation - involution = x axis
performance level = y axis