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Techniques of Exercise. Resistance Training ExerciseResistance machines Free weightsFunctional trainingPlyometricsSpeed-strength Agility, Reaction TimeAerobic enduranceFlexibility. Resistance Machines. Types of MachinesWeight MachinesHydraulic machinesFrictionTubingPreparatory body positionGripStanceLimb AlignmentMachine adjustment.
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1. Techniques of Exercise Teaching Neuromuscular Conditioning for
Human Performance Management, Physical Education, and
Athletic Training
3. Resistance Machines Types of Machines
Weight Machines
Hydraulic machines
Friction
Tubing
Preparatory body position
Grip
Stance
Limb Alignment
Machine adjustment
4. Resistance Machines (cont’d) Execution techniques
Body position
Speed/control of movement
Movement/range of motion
Breathing
Muscular involvement
Identify and correct improper exercise technique
5. Free Weights Types of Free Weights
Barbells
Dumbells
Preparatory body position
Grip
Stance
Alignment
6. Free Weights (cont’d) Execution techniques
Body position
Speed/control of movement
Movement/range of motion
Breathing
Spotting techniques
Identify number of spotters for exercise
Teach correct spotting location
Teach proper preparatory placement when spotting lifter
Muscular involvement
7. Advantages & Disadvantages of Weight Machines Advantages
Recommended for beginners
Convenient
Safe: weight cannot fall
Less clutter
No spotters needed
Offers variable resistance
Ensures correct movement
Easy to use: less skill
Easy to move from one exercise to next
Easier to adjust
Easier to isolate specific muscles Disadvantages
Limited availability
Expensive
Require a lot of space
Do not allow natural movement
Most machines have only one exercise
8. Advantages & Disadvantages of Free Weights Advantages
Allow dynamic movements
Allow a greater variety of exercises
Widely available
Require minimal space
Strength transfers to daily activities
Inexpensive
Offers greater sense of accomplishment Disadvantages
Not as safe as machines, weights can fall
Balancing required
Require spotters for some exercises
Allow cheating by using momentum
Require more time to change weights
Can cause blisters and calluses
Clutter creates hazard when weights are scattered
9. Exercises Body Areas
Arms
Shoulders
Chest
Back
Legs
Buttocks
Abdomen
Balance
Front/back
Push/pull
Upper/lower
Order
Big to little
Multiple-joint to single joint
Core at end
10. Teaching Assignments Resistance Machines
Hip Flexors
Hip Extensors
Knee Flexors
Knee Extensors
Abdominal
Lower back Free Weights
Chest: bench press
Upper back: rows
Shoulders: press
Shoulders: raise
Elbow flexors
Elbow extensors
11. Functional Training Types of Exercises
Jerk
Push Press
Power Clean
Snatch
Preparatory body position
Grip
Stance
Alignment
12. Functional Training (cont’d) Execution techniques
Body position
Speed/control of movement
Movement/range of motion
Breathing
Spotting techniques
Muscular involvement
Identify and correct improper exercise technique
13. Power Lifting See DVD for technique
Teaching progression
Sticks
Bars only
Bars light weight
14. Plyometric Training Term plyometric from Latin plyo + metric interpreted to mean “measurable increases.”
Plyometric training movements make use of the inherent stretch-recoil characteristics of skeletal muscle and neurological modulation via the myotatic reflex.
The stretch-shortening cycle describes the sequence, eccentric-isometric-concentric muscle actions.
15. Stretch-Shortening Cycle
16. Plyometric Training Plyometric drill training for lower body incorporates body mass and force of gravity to provide rapid pre-stretch or cocking phase, to activate the stretch reflex and muscle’s natural elastic recoil elements.
When stretching occurs rapidly, stored elastic energy in muscle fibers, and initiation of myotatic reflex combine to produce a powerful concentric action.
17. Plyometric Training
18. Plyometric Training Six classifications of lower extremity plyometric exercises:
Jumps-in-place
Standing jumps
Multiple hops and jumps
Bounding
Box drills
Depth jumps
Upper extremity plyometric training utilize medicine ball activities.
19. Plyometric Training
20. Plyometric Training Very specific in nature but very broad in application
For lower extremities, designed to train athlete to develop either vertical or horizontal acceleration.
Offensive lineman or crouch start: standing long jump, double leg hops? horizontal force.
Basketball rebound or volleyball spike: depth jump skills? vertical power.
Medicine ball activities create stretch-shortening of upper extremity muscles.
21. Speed “Sprinting is a series of ballistic strides in which the body is repeatedly launched forward as a projectile.” Baechle & Earle
Running speed is interaction of stride frequency and stride length.
Elite sprinters achieve greater stride length & increase it until 45 m, novice achieve @ 25 m.
Elite sprinters achieve greater stride frequency & increase it until 25 m, novice achieve @ 10-15 m.
Elite sprinter achieve greater initial force & velocity at the start, achieve greater rate of acceleration & reach max velocity after 45-55 m, novice @ 20-30 m.
22. Sprint Drills Sprint form running drills aimed at 3 technique variants:
Drive- starting acceleration and push-off action
Stride- full-flight striking or pushing action
Lift- kick-at-speed pulling action
Focus on 3 aspects when applying technique variants
Eye focus
Arm action
Leg action
23. Sprint Drills Primary Training Method
Properly planting the foot under COG
Minimize braking forces & ground support time
Exerting maximal backward impulse
Secondary Training Methods
Assisted sprinting: methods artificially improve stride frequency.
Resisted sprinting: uses resistance to improve speed-strength and stride length.
24. Agility “Agility involves greater emphasis on deceleration and subsequent reactive coupling with acceleration than linear sprinting.”
Changes in direction and speed can be executed at variety of velocities.
Agility classified as general or specific:
Open or nonprogrammed: reaction & adaptation of motor pattern to new or unforeseen situations.
Closed or programmed: motor stereotype or technique.
25. Agility (cont’d) Basic technical guidelines
Visual focus. Head in neutral position, eyes focused ahead, regardless of direction of motion.
Arm Action. Explosive arm action used as means to rapidly reacquire high stride rate and length.
Ability to decelerate from given velocity is requisite.
Instruct to achieve “second gear” (half speed) on 1st whistle & stop w/i 3 steps on 2nd whistle.
Once execute first drill, five-step braking action from “third gear” (three-quarter speed) introduced.
Finally, seven-step braking action from “fourth gear” (full speed.
26. Reaction Open or nonprogrammed type of agility training
Reaction type drills with no predetermined structure.
27. Aerobic Machines Anatomical Controllable Variables: posture
Mechanical Controllable Variables: resistance, amplitude, frequency
Physiological Dependent Variables: muscles, joints, heart rate.
Elliptical
Cycles
Rowers
28. Jogging/Walking Recommended intensity, duration, frequency necessary for development of cardiorespiratory fitness.
Utilize the principles of overload, specificity, and progression and how relates to programming.
Components of an exercise session and proper sequence (warm-up, aerobic stimulus phase, cool-down, muscular strength and/or endurance, and flexibility).
29. Stretching Static Stretching.
Dynamic Stretching.
Proprioceptive Neuromuscular Facilitation.
30. Conclusion Resistance training exercise
Free weight equipment
Resistance machines
Plyometric exercise technique
Speed and speed-endurance development Agility technique
Aerobic endurance exercise techniques
Flexibility exercise techniques
Static
PNF
Dynamic and ballistic