Chapter 4 Flashcards
(93 cards)
1
Q
Knowledge of what is necessary for ATs and strength and conditioning coaches?
A
flexibility, strength, and cardiorespiratory endurance is necessary
2
Q
Strength and conditioning coaches are certified through what?
A
the National Strength and Conditioning Association
3
Q
What are the principles of conditioning and training?
A
- Safety
- Warm-up/Cool-down
- Motivation
- Overload and SAID principle
- Consistency/routine
- Progression
- Intensity
- Specificity
- Individuality
- Relaxation/Minimize
- Stress
4
Q
What should a warm-up consist of?
A
two-three minutes of light jogging to increase core temperatures
5
Q
What is a dynamic warm-up?
A
Use of continuous motion to prepare body for activity
6
Q
What are examples of dynamic warm-ups?
A
Hopping, skipping, jogging, bounding, and foot work
7
Q
What are the benefits of dynamic warm-ups?
A
- Enhances coordination and motor ability and stimulates the nervous system
- Prepares muscles and joints in a more activity-specific manner
8
Q
Dynamic warm-ups should include what?
A
all of the major muscle groups
9
Q
What is the purpose of a cool down?
A
bring the body back to resting state
10
Q
What are the four components of cardiorespiratory endurance?
A
Heart
Lungs
Blood vessels
Blood
11
Q
What is VO2 max?
A
Aerobic capacity
12
Q
The more _______ the _________ the VO2 max
A
active, higher
13
Q
How does the heart adapt to increased activity?
A
through increases in the heart rate and stroke volume, enhancing overall CO
14
Q
Cardiac output (CO) equation
A
Cardiac output (CO) = increased stroke volume x decreased heart rate
15
Q
A training effect occurs in regards to what?
A
cardiac output
16
Q
What is the bodies immediate source of energy?
A
ATP
17
Q
Energy systems: ATP
A
- ATP is produced from glucose breakdown
- Glucose from blood or glycogen (muscle or liver) broken down to glucose and converted to ATP
- Fat is utilized when glycogen stores are depleted
18
Q
Energy systems: anaerobic metabolism
A
- for short burst of activity
- ATP metabolized quickly to meet needs
- After a very short period of time those stores are depleted
- Initial ATP production from glucose occurs in muscle (Without oxygen = Anaerobic)
- Lactic acid is also produced
19
Q
Energy systems: Aerobic
A
- Transition to glucose and fat oxidation (Requiring oxygen = Aerobic) to continue activity
- Able to process lactic acid fully resulting in additional ATP production
- for long duration (sustained intensity)
20
Q
What are the components of improving cardiorespiratory endurance?
A
Frequency: At least 3 times/week
Intensity: must elevate heart rate to 70%
(Most critical factor)
Type: Must be aerobic in nature
Time: At least 20 minutes
21
Q
Target heart Rate range (65%-70%)
A
involves exercising at max level/heart rate
22
Q
Heart rate Reserve (HRR)
A
- HRrest - HRmax = HRR
- Potential for heart rate training intensities
23
Q
What does the Karvonen equation calculate?
A
Used to calculate the exercise heart rate at a given percentage of training intensity
24
Q
Interval training
A
- activities involving periods of intense work and active recovery
- Must occur at 60% of maximal heart rate
- Allows for higher intensity training at short intervals over an extended period of time
25
Fartlek Runword/speed play
It is a training method that blends continuous (endurance) training with interval (speed) training.
26
What are examples of Fartlek Run/speed play?
treadmill, bike, elliptical, running
27
Define strength
Ability to generate force against resistance
28
Define muscular endurance
Repetitive muscular contractions
(Increase strength = Increase endurance)
29
Factors That Determine Levels of Muscular Strength
- Hypertrophy versus atrophy
- Size of muscle - Function of diameter and number of fibers
- Neuromuscular efficiency
- Biomechanical factors
Overtraining
- Reversibility
30
Which theory on muscle hypertrophy is proven?
Increase in protein myofilament number and size
31
Overtraining effects
Can result in psychological and physiological breakdown causing injury, fatigue, and illness
32
Reversibility concept
- Gains in muscular strength resulting from resistance training can be reversed
- Declines in training or stopping all together will result in rapid decreases in strength
33
Type I fibers characteristics
- slow twitch
- slow oxidative
- Fatigue resistant
- Time necessary to produce force is greater
- Long-duration, aerobic-type activities
- Generally, a major constituent of postural muscles
34
Type II fibers
- fast twitch
- fast oxidative glycolytic
- Fatigue
- Anaerobic in nature
- High force in short amount of time
- Produce powerful movements
35
What are the different Type II fibers?
- Type IIa: moderately fatigue resistant
- Type IIx and IId: fast glycolytic, short anaerobic burst, and less mitochondrial density
- Type IIb: true fast twitch; very low mitochondrial density
36
Isometric contraction
- No length change occurs during contraction
- Pro - Quick, effective, cheap, and good for rehab
- Con - Only works at one point in ROM
37
What are the types of Isotonic contraction?
Concentric - Shortening of muscle with contraction in an effort to overcome more resistance
Eccentric - Lengthening of muscle with contraction because load is greater than force being produced
38
Isokinetic
- Muscle contraction at a constant velocity
- Maximal and constant resistance throughout the full range of motion
39
Calisthenic Strengthening Exercises
Free exercise
Isotonic training
Gravity’s involvement determines level of intensity
Full range of motion and may incorporate holding phase
Pull-ups, push-ups, back extensions, and leg extensions
40
Plyometric Exercise
- Rapid stretch and eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement
Stretch-shortening cycle is the underlying mechanism for plyometrics
Muscle takes advantage of potential energy resulting in increased power production
Rate of stretch versus magnitude
41
Define flexibility
Ability to move a joint(s) smoothly through a full range of motion (ROM
42
What Factors Limit Flexibility?
Bony structures
Excessive fat
Muscle and tendon lengths
Connective tissue
Skin
Neural tissue tightness
43
What are the techniques of resistance training?
Progressive resistance exercise
Overload principle must be applied
Must work muscle at increasingly higher intensities to enhance strength over time
If intensity of training does not increase, but training continues, muscle strength will be sustained
44
Overload principles characteristics
Activity must be increased and upgraded constantly in order to gain a higher response from the body
Work at or near maximum capacity
Applicable to conditioning and training
45
What is functional training?
Uses integrated exercises designed to improve functional movement patterns
- Training for strength and neuromuscular control
46
Functional training characteristics
Driven by the kinetic chain concept
Training in 3 planes of motion
Avoids isolated single plane training
Designed to enhance neuromuscular efficiency
Works on core strength and dynamic flexibility
47
What are the training variables in functional training?
Plane of motion
body position
base of support
balance modality
external resistance
48
Core stabilization training works to improve what?
Dynamic postural control
Muscular balance
Functional strength
Neuromuscular efficiency
49
Isometric exercise: time variable
Muscle contraction that lasts 10 seconds; should be performed 5–10 times/day
50
Isotonic strength training: time variable
Concentric phase of lift should last 1-2 seconds, eccentric phase 2-4 seconds
51
What are the Progressive Resistance Exercise Components?
Repetitions
Repetition maximum
One repetition maximum
Set
Intensity
Recovery period
Frequency
52
Persons who possess greater __________ also tend to exhibit ___________ muscular endurance
strength, greater
53
Endurance training requires how many reps?
15
54
Circuit training characteristics
Combination of exercise stations
8 - 12 stations, 3 times through
Design for different training goals
- Flexibility
- Calisthenics
- Aerobic exercise
55
Plyometrics exercise characteristics
Very technical training
Skills must be learned with appropriate technique
Allows for functional strengthening of muscles, tendons, and ligaments
Helps in development of eccentric control of dynamic movements
56
Trends in training for women
Significant hypertrophy is related to testosterone present in the body
Following initial gains, plateau occurs with females
57
Flexibility vs. Strength arguments
Believed that individuals who are muscle bound possess zero flexibility
Strength training will provide an individual with ability to develop dynamic flexibility through full range of motion
58
Agonist muscles
Muscle producing movement
Quadriceps contract to produce knee extension
59
Antagonist muscles
Muscle undergoing stretch during movement
Hamstrings will stretch during knee extension
60
Agonist and antagonist muscles work together to produce what?
smooth coordinated movements
61
What is Active range of motion?
Dynamic flexibility
Ability to move a joint with little resistance
62
What is passive range of motion?
Static flexibility
Motion of joint to end points without muscle contraction
63
Range of motion characteristics
Must be able to move through unrestricted range
Must have elasticity for additional stretch encountered during activity
64
True or False: Improvements in ROM are attributed to the stretch reflex
False
65
What is neurophysiological process of stretch reflex?
Muscle is placed on stretch
Muscle spindles and Golgi tendon organs fire relaying information to spinal cord
Spinal cord relays message to golgi tendon and increases tension
After 6 seconds, Golgi tendon organs relays signal for muscle tension to decrease
66
Neurophysiological process of static stretching
With static stretching golgi tendons are able to override impulses from muscle spindle following initial reflex resistance
Allows muscle to remain stretched without injury
67
What does PNF stand for?
Proprioceptive neuromuscular facilitation
68
Reciprocal inhibition
During relaxation phase, antagonist is placed under stretch but assisted by agonist contraction to pull further
Contraction elicits additional relaxation of antagonist (protect against injury)
69
Contributions of non-contractile and contractile elements in resisting deformation is dependent on what?
Degree of stretch or deformation
Velocity of deformation
70
Non-contractile elements control what?
length
71
Contractile elements modify what?
velocity of deformation
72
What allows for viscoelastic and plastic changes in collagen and elastin?
lengthening of muscles
73
Viscoelastic changes that allow for slow deformation, with imperfect recovery, are what?
not permanent
74
Plastic changes result in what?
residual or permanent changes due to long periods of stretching
75
Greater velocity of deformation =
Greater chance to undergo viscoelastic and plastic changes
76
Ballistic stretching
Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
77
Dynamic Stretching
Possible soreness due to repeated eccentric contractions of antagonist
May more closely mimic muscle activity during sport/activity
Considered functional and often suggested for athletes prior to activity
78
Static stretching
Passively stretching
Go to point of pain and back off and hold for 30 seconds (3 to 4 times)
Controlled and less chance of injury
Not dynamic
79
Proprioceptive Neuromuscular Facilitation Techniques
Initially used by physical therapists for neuromuscular paralysis
Slow-reversal-hold-relax
Contract-relax
Hold-relax
Best technique to improve flexibility
All techniques involve 10 sec contract and relax
80
Stretching Neural Structures
Must differentiate between musculotendinous tightness and neural tension
81
Stretching Fascia
Fascia can limit motion (pain, injury, and inflammation)
Can be performed manually or using foam roller
82
Pilates method
Designed to stretch and strengthen muscles through a sequence of carefully performed movements
Utilizes specific breathing pattern for each exercise
Goal:
Develop a healthy self image through posture, coordination, and flexibility
83
Yoga characteristics
Based on philosophy that illness is related to poor mental attitude, posture, and diet
Reduce stress through mental and physical approaches
Used to unite mind and body
Involves various postures and breathing exercises
84
What devices are used to Measure Range of Motion?
Goniometer and Inclinometers
85
Goniometer
- Most widely used device
- Protractor (degrees) that utilizes alignment of two arms parallel to longitudinal axis of two segments involved in motion
86
Inclinometer
More precise and highly reliable
Often used in research
Very affordable
Can be used on a variety of joints
87
Periodization in Training and Conditioning
Achieve peak performance
Decrease injuries and overtraining
Program that spans various seasons
Modify program relative to athlete’s needs
88
Macrocycle
Complete training cycle
Seasonal approach based on preseason, in-season, and off-season
Changes in intensity, volume, and specificity of training occur in order to achieve peak levels of fitness for competition
Broken into mesocycles (lasting weeks or months)
89
What are the three period of mesocycles?
Transition period:
Preparatory period:
Competition period:
90
Transition period:
Follows last competition (Early off-season)
Unstructured (Escape rigors of training)
91
Preparatory period:
Off-season
Hypertrophy/endurance phase (Low intensity with high volume)
Strength Phase
Power Phase
Strength Phase
Power Phase (High intensity/pre-season)
92
Competition period:
May last < one week or several months for seasonal sports
High intensity, low volume, and skill training sessions
May incorporate microcycles (1-7 days
93
Cross Training
Training for a sport with substitutions of alternative activities (Carryover value)
Useful in transition and preparatory periods
Should be discontinued prior to preseason as it is not sport-specific
