Chapter 4

Question 1

How to minimize injury and maximize performance?

Answer 1

Training and conditioning programs.

Question 2

Periodazation?

Answer 2

Training program for athletes to train year-round with less risk of injury and staleness.

Question 3

The five periods of periodization?

Answer 3

• Transition period
• Preparatory period
• Strength phase
• Power phase
• Competition period

Question 4

Transition Period?

Answer 4

After last competition, goal is relaxation after intense competition.

Question 5

Preparatory Period 3 phases?

Answer 5

• Hypertrophy/endurance phase
• Strength phase
• Power phase

Question 6

Competition Period?

Answer 6

Maintain physical adaptations, working on skill related components, and being fresh in competition.

Question 7

SAID principle?

Answer 7

Specific adaptations to imposed demand.

Question 8

Purpose of warm-up?

Answer 8

Prepares body physiologically for upcoming physical demands.

Question 9

What does dynamic warm-up ustilize?

Answer 9

Continues movements using hopping, skipping, and bounding.

Question 10

What does warm-up increase?

Answer 10

• Flexibility
• Strength-
• Power
• Endurance

Question 11

Importance of cool-down?

Answer 11

Allows body to return to homeostasis.

Question 12

Does stretching reduce injuries?

Answer 12

Does not reduce overall injury but my reduce musculotendinous injuries and make muscle-tendon units more compliant which is necessary for certain sports.

Question 13

Trigger point?

Answer 13

A tender nodule in a tight band of muscle.

Question 14

Types of Stretching?

Answer 14

Ballistic stretching. static stretching, dynamic stretching, PNF.

Question 15

Ballistic Stretching?

Answer 15

Stretching using bouncing movements.

Question 16

Dynamic Stretching?

Answer 16

Contractions of agonist muscle to stretch antagonist muscle.

Question 17

Static Stretching?

Answer 17

Placing antagonist muscle at maximal stretch and holding it there.

Question 18

PNF?

Answer 18

Proprioceptive neuromuscular facilitation. Combinations of contractions and stretches.

Question 19

Can strength training reduce flexibility?

Answer 19

If done improperly by not moving through complete ROM then yes. If done with flexibility then no.

Question 20

Muscular strength?

Answer 20

Maximal force applied by a contraction.

Question 21

Muscular endurance?

Answer 21

Ability to perform repetitive contractions.

Question 22

Power?

Answer 22

Generating force rapidly.

Question 23

Determinants of strength?

Answer 23

Muscle size, number of fibers, neuromuscular efficiency, biomechanical factors, and type of muscle fibers.

Question 24

Staleness?

Answer 24

Deterioration in standard performance.

Question 25

Explanation for hypertrophy?

Answer 25

Increase in size and the number of myofilaments.

Question 26

Core?

Answer 26

The muscles that make up the lumbo-pelvic-hip complex. 29 different muscles.

Question 27

7 techniques to of resistance training?

Answer 27

Isometric exercise, Progressive resistance exercise, Isokentic training, circuit training, plyometric exercise, bodyweight training, functional strength training.

Question 28

Isotonic Exercise?

Answer 28

Shortens and lengthens muscle through complete range of motion.

Question 29

Variable resistance?

Answer 29

Resistance changes throughout the range of motion.

Question 30

Plyometric exercise?

Answer 30

A rapid eccentric stretch of the muscle to facilitate explosive concentric contraction.

Question 31

Closed kinetic chain?

Answer 31

Feet or hands in contact with the ground (push-ups or squats).

Question 32

Open kinetic chain?

Answer 32

No contact with gound (curls or benchpress).

Question 33

What types of actions do muscle perform in functional strengthening exercises?

Answer 33

Simultanesous concentric, eccentric, and isometic contractions in three plance on stable or unstable surfaces.

Question 34

What is a critical performance difference between men and women?

Answer 34

Ratio of strength to weigh.

Question 35

Benefits of cardiorespiratory endurance?

Answer 35

Reistance to fatigue which could lead to injury.

Question 36

Training to improve cardiorespiratory endurance?

Answer 36

Continuous training, high-intensity interval training, and fartlek training.

Question 37

Four considerations of continuous training?

Answer 37

Type, frequency, intensity, and duration.

Question 38

HIIT?

Answer 38

Alternating periods of work with active recovery.