| Back Squat muscles (3) | Butt, Hamstrings, Quads |
| Back Squat main actions (2) | Hip and Knee Extension |
| Back Squat derivatives | forward step lunge, box squat, step ups |
| Conventional dead lift muscles (3) | Butt, Hamstrings, Quads |
| Deadlift main actions (2) | Hip and Knee Extension |
| Bench Press muscles (3) | Triceps, Anterior Deltoid, Pectoralis major |
| Bench press main actions (4) | Elbow Extension, Shoulder flexion, horizontal adduction, shoulder girdle abduction |
| Power Clean muscles (7) | Butt, Hamstrings, quads, calf, shoulders, back, triceps |
| Standing Push Jerk Muscles (7) | Butt, Hamstrings, quads, calf, shoulders, back, triceps |
| 5 points of contact | Head, shoulders, butt, left foot, right foot |
| Hip and knee dominant | back squat |
| only hip dominant | Deadlift |
| Greatest force production | Power CLean Snatch |
| velocity/power/hypertriohy/endurance | Deadlift, bench press |
| What is the purpose of variable resistance training | Matches the changes in joint leverage (makes eccentric as hard as concentric) |
| Strong Man Training Lifts (uses and names) | Switches things up
tire flipping, car pulling, farmers carry |
| Kettle Bell training (Pro and Con) | Accessory lift (CV fitness), not as good as traditional aerobic exercise |
| Bilateral deficit | due to injury (rehabilitation) most beginners have this |
| bilateral facilitation | helps trained individuals improve bilateral movements by helping to activate agonists |
| Why test athlets (5) | 1 assess athletic talent,2 goal setting (MOST IMPORTANT), 3 evaluate progress, 4 advance sport as whole, 5 prevent injury/overtraining. |
| construct validity | test explains previous knowledge |
| face validity | appearance to athlete that test measures what it's supposed to |
| content validity | experts deem that study is accurate |
| criterion-referenced ability | Test results are measured towards a standard |
| not close to max resting time | 2 min |
| close to max resting time | 3 min |
| Testing batteries between different tests | 5 min |
| sequence of tests (7) | NAMSLFA
Non Fatiguing, Agility, Max strength/power, Sprints, Local Muscle Endurance, Fatiguing anaerobic, Aerobic Capacity |
| Passive stretching | Instructor pushes and controls the stretching |
| RAMP | Raise, Activate and Mobiliza, Potentiate |
| RAMP duration | 10-15 minutes |
| general warmup time | 5 minutes |
| Specific warm up | 10-20 minutes (similar action in sport—dynamic stretching) |
| Pre-event stretching should only be... | Dynamic stretching! The rest have bad reps... |
| Body weight training pro | develops RELATIVE strength |
| Body Weight Training con | Hard to develop ABSOLUTE strength |
| Machines VS free weights | M: offer greater stability and allow specific muscle targeting
FW: Cause greater activation of stabilizer muscles (specificity AND instability) |
| Instability devices con | Lowers output of exercise by 30% compared to ground based |
| Single Sets are good for... | Novice/intermediates |
| Multiple sets are good for... | Any level |
| What is the single best method for periodization | Multiple Set |
| Circuit Programs are best for... and train... | intermediate/advanced
Endurance |
| Super sets train... | hypertrophy + endurance |
| What trains every neuromuscular characteristic (2) | Blitz and split routine |
| Super slow sets will train... | Strength |
| untrained strength stimulus (%RM and Frequency) | 60%
3 days/wk |
| Trained strength stimulus (%RM and Frequency) | 80%
2 days/wk |
| 2 musts for strength gains | -You must have proper rest
-you must lift heavy |
| lower body strength before power lifting | 1.5-2.0 X body weight back squat |
| Upper body strength before power lifting | 1-1.5 X body weight bench press |
| inter-repetition for power lifting | 20 sec |
| 5 factors for selecting specific tests | 1 metabolic specificity
2 Biomechanics
3 age/sex
4 Environment
5 training status |
| You should use weight belts and knee sleeves when you are training above...%1RM | 80% |
| Weight lifting shoes for all lifts that stress lower back except...? | Dead lift |
| greatest power out put is during which phase? | 2nd pull |
