Chapter 4 Flashcards

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1
Q

What is strength?

A

Ability to generate force
“How much weight you can move”

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2
Q

What is power?

A

Relationship between strength and time
“How fast you can move heavy things”

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3
Q

What is endurance?

A

Repetitive muscle contractions
“How many times you can move something”

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4
Q

Isometric muscle contractions are:

A

Contractions of stability
No change in muscle length

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5
Q

Isokenetic muscle contraction is:

A

A contraction with a constant speed

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6
Q

Isotonic muscle contraction is:

A

Contraction with constant muscle tone, against resistance
Concentric and eccentric contraction

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7
Q

Slow twitch muscle fibers are what color?

A

Red

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8
Q

Fast twitch muscle fibers are what color?

A

White

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9
Q

Slow twitch muscle fibers are necessary for what kind of running?

A

Distance running

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10
Q

Fast twitch muscle fibers are necessary for what kind of running?

A

Sprinting

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11
Q

What is the overload principle?

A

The principle that muscles respond to stress which leads to hypertrophy

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12
Q

The overload principle can be modified by changing:

A

Weight
Reps
Intensity
Rest

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13
Q

Progressive resistance can include:

A

An increase in 10% increments
1 rep max
Training particular muscle group

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14
Q

What is the goal of periodization?

A

Achieving peak performance

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15
Q

What is a year-round training cycle?

A

Complete training cycle
Preseason, in-season, and off-season
Involves changes in intensity, volume, and specificity

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16
Q

What is the transition phase?

A

1-4 weeks after event
Unstructured, mental break

17
Q

What is the preparatory phase?

A

Off-Season
Want to see changes and increases in strength

18
Q

What is competition phase?

A

Sport and event dependent
High intensity, low volume
Skill training

19
Q

What is cross training?

A

Training with alternative activities
Useful in transition and preparatory phase
Discontinued before preseason

20
Q

What is a warm-up?

A

Used to increase blood flow to muscles
Stretching, jogging, throwing, catching

21
Q

What is a cool-down?

A

Essential component, back to resting state, decrease muscle soreness

22
Q

What is flexibility?

A

The ability to move a joint with full range of motion (ROM)

23
Q

What is static stretching?

A

20-30 seconds
Go to point of pain and backing off
Controlled, reduced chance of injury

24
Q

What is dynamic stretching?

A

Mimics components of athletic activity
Popular and recommended

25
Q

What is PNF stretching?

A

Proprioceptive Neuromuscular Facilitation

Stretching with resistance. Uses agonist and antagonist

26
Q

What is cardiorespiratory endurance?

A

Prolonged aerobic exercise
Low intensity
Oxygen used for energy

27
Q

How frequent should cardiorespiratory endurance be performed?

A

At least 3 times/week
For at least 20 minutes

28
Q

What is a VO2max test?

A

While on a treadmill or stationary bike, a mask is used to measure O2 in breath. Intake and output.