Ch. 13 - 17 Review Flashcards
(139 cards)
1
Q
The range of possible movement about a joint and its surrounding muscles during PASSIVE movement.
A
Static flexibility
2
Q
The available ROM using voluntary muscular actions during active movement.
A
Dynamic Flexibility
3
Q
Active contraction of a muscle before stretching it
A
Autogenic Inhibition
4
Q
Contract the opposite muscle before stretching
A
Reciprocal Inhibition
5
Q
Slow, constant stretch at end of ROM for 30 sec
A
Static Stretch
6
Q
Active muscular effort using a bouncing-type movement
A
Ballistic Stretch
7
Q
Using sport-specific movements to prepare the body for activity and increase ROM
A
Dynamic Stretch
8
Q
- Passive stretch for 10 sec at point of tension.
- Isometric contraction for 6 sec. (“don’t let me move the leg”)
- Passive stretch for 30 sec
A
Hold-Relax
9
Q
Bar grip - thumb does not wrap around the bar.
A
Open or False grip
10
Q
Three grip widths
A
narrow
common
wide
11
Q
The most strenuous movement of a repetition
A
Sticking Point
12
Q
Athletes should exhale through the _______ ______ and inhale during the ______ ________ phase of the repetition.
A
exhale through STICKING POINT
inhale through LESS STRESSFUL
13
Q
One or more spotters required with free weights when the bar is: (4 scenarios)
A
Moving over the head
Positioned on the back
Racked on the front of the shoulders
Passing over the face
14
Q
Exceptions to required spotter (2 scenarios)
A
Power exercises
Fast moving bar (spotter not practical)
15
Q
Exercise type - emphasize loading the spine directly or indirectly
A
Structural
16
Q
Exercise type - structural exercises performed very quickly or explosively.
A
Power Exercises
17
Q
Training frequency: (sessions per week) Off-season \_\_ - \_\_ Preseason \_\_ - \_\_ In-season \_\_ - \_\_ Postseason \_\_ - \_\_
A
Off-season 4-6
Preseason 3-4
In-season 1-3
Postseason 0-3
18
Q
Upper and lower body exercises are performed with minimal rest periods, this method is also referred to as ________ _______.
A
Circuit Training
19
Q
Two sequentially performed exercises that stress two opposing muscles or muscle areas.
A
Supersets
20
Q
Sequentially performing two different exercises for the same muscle group.
A
Compound Sets
21
Q
Force x displacement
A
Mechanical work
22
Q
A practical measure for the quantity of work performed in resistance training.
A
Load-Volume
23
Q
Weight units x repetitions
A
Load-Volume
24
Q
Amount of weight assigned to an exercise set
A
Load
25
Greatest amount of weight that can be lifted with proper technique for only one repetition.
1-repetition maximum
26
Most weight lifted for a specified number of repetitions.
Repetition maximum
27
2 or more repetitions over his or her assigned repetition goal in the last set in 2 consecutive workouts.
2-for-2-rule
28
The total amount of weight lifted in a training session
Volume
29
A group of repetitions
Set
30
Total number of repetitions performed during a workout session.
Repetition-Volume
31
Sets x Reps x Weight
Load-Volume
32
Single-set training may be appropriate for __________ individuals.
untrained
33
Training goal: Strength
Goal reps: __
Sets: __
Strength
| Goal Reps:
34
Training goal: Power - Single-effort
Goal reps: __
Sets: __
Power - Single-effort event
Goal reps: 1-2
Sets: 3-5
35
Training goal: Power - Multiple-effort
Goal reps: __
Sets: __
Power - Multiple-Effort Event
Goal reps: 3-5
Sets: 3-5
36
Training goal: Hypertrophy
Goal reps: __
Sets: __
Hypertrophy
Goal reps: 6-12
Sets: 3-6
37
Training goal: Muscular Endurance
Goal reps: __
Sets: __
Muscular Endurance
Goal reps: >12
Sets: 2-3
38
Primary resistance Training Goal: __________
| -Lower than those for strength training in order to maximize the quality of exercise
Power
39
Primary resistance Training Goal: __________
-Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.
Hypertrophy
40
Primary resistance Training Goal: __________
| -Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.
Muscular Endurance
41
The time dedicated to recovery between sets and exercises is called the _____ ______ or ________ _____.
REST PERIOD or INTERSET REST
42
Rest periods for strength and power range from __ to __ ____
2 to 5 MINS
43
Rest periods for hypertrophy range from __ to __ ____
30 ro 90 SECS
44
Rest periods for muscular endurance should be __ ___ or ____
30 SECS or LESS
45
Rapid stretch increases and stores elastic energy in tendons and muscles.
Stored energy is released with an immediate concentric muscle action
Plyometrics
46
SEC - __________________________
Series Elastic Component
| Stores elastic energy when stretched
47
CC
Contractile Component
48
PEC - __________________________
Parallel Elastic Component
| Exerts a passive force
49
The body's involuntary response to an external stimulus that stretches the muscles.
Stretch Reflex
50
Stretch stimulates _______ _______ sending signal to the spinal via Type __ nerve fibers
Stretch stimulates MUSCLE SPINDLES sending signal to the spinal via Type 1a nerve fibers
51
1a fiber synapses with the _____ ______ _______
Alpha Motor Neurons
52
Alpha motor neuron causes _____ _______ of _________ ______
Reflex Contraction of Estrafusal Fibers
53
SSC
Stretch-Shortening Cycle
54
Three phases of Stretch-Shortening Cycle
Eccentric
Amortization
Concentric
55
Typical recovery time between plyometric REPS.
5 to 10 seconds
56
Typical recovery time between sets of depth jumps (plyometrics)
2 to 3 mins
57
Proper work-to-rest-ratio time between plyometric sets should be determined specific to the ________ and _____ of drill being performed
VOLUME and TYPE
58
(Plyometric) Drills for a given body area should not be performed ____ ____ in __________
TWO DAY in SUCCESSION
59
Appropriate Plyometric Volumes: Beginner
80 to 100
60
Appropriate Plyometric Volumes: Intermediate
100 to 120
61
Appropriate Plyometric Volumes: Advanced
120 to 140
62
Plyometric Program Length
6 to 10 weeks
63
Exception to plyometric program length?
| Improvements as quickly as __ ______.
Vertical Jump
| 4 weeks
64
Plyometrics is a form of resistance training and thus must follow the principles of ___________ __________.
Progressive Overload
65
The primary goal with plyometric training in adolescents is to develop _____________ _______ and __________ ______.
Neuromuscular Control
| Anaerobic Skills
66
Consider both ________ and __________ _________ in plyometric training with adolescents.
PHYSICAL and EMOTIONAL MATURITY
67
Adolescent plyometric training should gradually from ________ to _______.
SIMPLE to COMPLEX
68
Adolescents should have a minimum of __ to __ days of recovery between workouts.
2 to 3 days
69
"Masters" (seniors) should do a maximum of __ plyometric exercises.
The intensity should be ___ to _______ intensity.
5 LOW to MODERATE-intensity
70
"Masters" plyometric training should be lower _______.
lower VOLUME
71
"Masters" should get __ to __ days of recovery between plyometric workouts.
3 to 4
72
_____________ children should not perform ______ ______ and other high-intensity lower body drills
Prepubescent
| Depth Jumps
73
Don't combine ________ _________ training and plyometrics on the same day.
The exception to this - __________ ________
Heavy Resistance
| Advanced Athletes
74
Perform plyometric exercise ______ aerobic endurance
plyometric BEFORE aerobic
75
________ exercises may have a negative effect on power production.
Aerobic
76
(Plyometric) Pre-training Evaluation:
Proper ________ technique is essential.
(_________ in line with the _______)
Proper LANDING
| SHOULDERS in line with KNEES
77
(Plyometric) Pre-training Evaluation: Strength
| 1RM squat should be at least ___ times his or her body weight for lower body plyometrics
1.5 times
78
(Plyometric) Pre-training Evaluation: Strength
Bench press 1RM should be at least ___ times the body weight for larger athletes and at least ___ times the body weight for smaller athletes for upper body plyometrics.
Larger Athletes - 1.0 times (body weight)
| Smaller Athletes - 1.5 times (body weight)
79
(Plyometric) Pre-training Evaluation: Strength
| Upper-body alternative to 1RM bench press.
5 clap push-ups in a row
80
Cut-off from "larger athletes" to "smaller athletes"
220lbs (100kg)
81
(Plyometric) Pre-training Evaluation: SPEED
| Should be able to squat ___% of body weight __ times in __ seconds for lower body plyometrics.
60% of body weight
| 5 times in 5 seconds
82
(Plyometric) Pre-training Evaluation: SPEED
| Should be able to bench press ___% of body weight __ times in __ seconds for upper body plyometrics
60% of body weight
| 5 times in 5 seconds
83
(Plyometric) Pre-training Evaluation: BALANCE
| Must be able to hold balance position for ___ _______.
30 SECONDS
84
(Plyometric) Pre-training Evaluation: BALANCE
Beginner: __ ___ balance for ___ _______
Advanced: ______-___ _____ _____ for ___ ________.
Beginner: 1 LEG balance for 30 SECONDS
Advanced: SINGLE-LEG HALF SQUAT for 30 SECONDS
85
Athletes weighing over ____ lbs should not perform depth jumps from heights greater than ___ ______.
220lbs
| 18 INCHES
86
Bounding and running drills need at least ___ m of straightaway, some up to ___ m.
30 m
| 100 m
87
Standing, box, and depth jumps need minimal surface area, but the ceiling height must be __ to __ m.
3 to 4 m
88
Boxes should be sturdy and has a _______ ____.
Nonslip Top
89
Box height runs from __ to __ inches and landing surface should be at least __ by __ inches.
height: 6 to 42 inches
| landing surface: 18 x 24 inches
90
Height for depth jump ranges from __ to __ inches.
| Depth jumps for athletes over ___lbs should be __ inches or less
Regular height: 16 to 42 inches
| over 220lbs: 18 inches or less
91
6 steps for implementing a plyometric program.
```
Evaluate athlete
Safe facilities and equipment
Goals - sports specific
(determine) Variables
Teach proper Technique
Progress the Program
```
92
The skills and abilities needed to achieve high movement velocity
Speed
93
The skills and abilities needed to explosively change movement velocities or modes.
Agility
94
The ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities.
Speed-Endurance
95
In order to execute movement techniques, athletes must skillfully apply _____ - the product of _____ and __________
FORCE - the product of MASS and ACCELERATION
96
(force versus time) absolute maximum force development may require ___ to ___ seconds.
0.6 to 0.8 seconds.
97
(velocity versus force) The greatest forces occur during _________ _________ actions.
EXPLOSIVE ECCENTRIC actions
98
Depending on the movement, maximum power (Pm) is usually produced at __% to __% of maximum force (Fm) and velocity (Vm)
30% to 50%
99
The change in momentum resulting from a force, measured as the product of force and time.
Impulse
100
The rate of doing work, measured as the product of force and velocity.
Power
101
Eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened or stretch loaded and immediately shortened in a reactive or elastic manner.
Stretch-Shortening Cycle
102
SSC
Stretch-Shortening Cycle
103
The athlete's ability to perform explosive actions.
Reactive Ability
104
_______ ______ can be improved though reactive-explosive training.
Reactive Ability
105
The time it takes an athlete to react.
Reaction Time
106
_________ strength qualities also play an important role in aerobic endurance activities, such as distance running
Explosive
107
Sprinting Performance & Stride Analysis:
| Linear sprinting involves a series of 3 subtasks...
Start
Acceleration
Maximum Velocity
108
The movement mechanics of the three subtasks of linear sprinting are characterized by two phases...
Flight
| Support
109
Sprinting technique at maximum velocity:
| 5 stages
```
Early Flight
Mid-flight
Late Flight
Early Support
Late Support
```
110
Running is a ________ mode of locomotion with alternating phases of _______ and single-leg ________
Ballistic
| Flight and single-leg Support
111
Sprinting Errors...
| Hands too wide apart in four-point stance
Arms shoulder-width
112
Sprinting Errors...
| 90 degree knee angle of front leg not achieved
Adjust hip height
113
Running - Minimize _______ ______ at ground contact by maximizing the _________ ________ of the leg and foot at touchdown.
minimize BRAKING FORCES
| maximize BACKWARD VELOCITY
114
Ability to modify action upon changing conditions and situations.
Adaptive Ability
115
Static and dynamic equilibrium.
Balance
116
Coordination of body movements into a given action.
Combinatory Ability
117
Accurate, economical adjustment of body movements and mechanics
Differentiation
118
Control of movements in time and space
Orientation
119
Quick, well-directed response to stimuli
Reactiveness
120
Dynamic motion pattern, timing, and variation
Rhythm
121
Closed versus Open Skills.
```
Closed = defined, predictable, programmed
Open = random, changing
```
122
Continuous Vs Discrete Vs Serial Skills
```
Continuous = no start/stop
Discrete = defined start/stop
Serial = one discrete task after another
```
123
Maximal backward running velocities tend to be ___% to ___% of forward velocities.
backward velocities 60% to 80% of forward velocities
124
Linear sprinting can be described as a _______, ______ task.
Closed/Serial
125
(Steps needed to decelerate)
1/2 speed - __ steps
3/4 speed - __ steps
Full speed - __ steps
1/2 speed - 3 steps
3/4 speed - 5 steps
Full speed - 7 steps
126
Primary method for speed and agility development is execution of sound _________ _________ in a ________ ______
MOVEMENT TECHNIQUE in a SPECIFIC TASK
127
Secondary methods for speed and agility development include _______ __________ and _______ ___________ training.
SPRINT RESISTANCE and SPRINT ASSISTANCE
128
Tertiary methods for speed and agility development include ________, ________ and _______-___________ training.
MOBILITY, STRENGTH and SPEED-ENDURANCE
129
The duration or distance over which a repetition is executed.
Exercise (or work) Interval
130
The sequence in which a set of repetitions is executed.
Exercise Order
131
The relative density of exercise and relief intervals in a set, expressed as a ratio.
Exercise Relief
132
Exercise relief is also call _____:_____ ratio
WORK:REST ratio
133
The number of training sessions performed in a given time period
Frequency
134
The effort with which a repetition is executed.
Intensity
135
The time period between repetitions and sets.
Relief or Recovery (or rest) Interval
136
The execution of a specific work-load assignment or movement technique
Repetition
137
A group of sets and relief intervals
Series
138
A group of repetitions and relief intervals
Set
139
The amount of work performed in a given training session or time period
Volume
