Chapter 4 - Training and Conditioning Flashcards Preview

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Flashcards in Chapter 4 - Training and Conditioning Deck (29)
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1
Q

principles of conditioning

A

warmup/ cool-down

motivation

overload

consistency

progression

intensity

specificity

individuality

minimize stres

safety

2
Q

Overload includes:

A

idea that stress should not cause injury before the body has had time to adjust

3
Q

SAID principle

A

specific adaptations to imposed demands

the body will adjust to stresses over time

4
Q

Warm up Basics

A

prepare the body physiologically

increase muscle temperature, decrease viscosity

2-3 minutes of whole body activities followed by stretching, increasing intensity, total time of 10-15 minutes

continued sweating

5
Q

flexibility

A

the ability to move in a joint or series of joints smoothly and easily throughout full range of motion

6
Q

AROM

A

dynamic flexibility, degree to which a joint can be moved by a muscle contraction
(usually midrange)

*sports performance

7
Q

PROM

A

static flexibility
degree to which a joint may be passively moved to the endpoints in the ROM

*injury prevention

8
Q

Agonist

A

muscle that contracts to produce a movement

9
Q

antagonist

A

muscle being stretched in response to contraction of agonist

10
Q

ballistic stretching

A

bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches

mimics functional and athletic activities

11
Q

static stretching

A

stretching an antagonist muscle by placing it in a max position of stretch and holding it there for an extended period of time

(30-60 sec, 3-4 times)

12
Q

PNF

A

proprioceptive neuromuscular facilitation

alternating contraction/relaxation of both agonist and antagonist muscles and all use a 10 sec push phase followed by a 10 sec relax phase

13
Q

Muscle spindles

A

sensitive to changes in muscle length; stimulation results in a reflex contraction to resist stretch

14
Q

Golgi tendon organs

A

if a stretch is maintained for 6 seconds, GTO responds to change in length and increase in tension by causing a reflex contraction of the antagonist muscle

15
Q

Types of stretching and the GTO

A

ballistic stretching
-does not allow GTO to effect a reflex relaxation

static stretching - does allow GTO to take effect

PNF - maximal isometric contraction stimulate GTO
(autogenic inhibition)
-in the relax phase - isotonic agonist contraction pulls extremity further causing a reflex relaxation of the antagonist to occur for the agonist movement
(reciprocal inhibtion

16
Q

muscular strength

A

max force that can be applied by a muscle during a single maximal contraction

17
Q

power

A

large amount of force generated quickly

18
Q

muscular endurance

A

the ability to perform repetitive muscular contractions against some resistance

19
Q

isometric

A

muscle contracts to increase tension, no change in length of muscle

20
Q

concentric contraction

A

muscle shortens in length as it contracts to overcome or move some resistance

21
Q

eccentric contraction

A

resistance is greater than the muscular force being produce, muscle lengthens while continuing the contract

22
Q

slow twitch

A

type 1 - more resistant to fatigue; longer time to generate contraction; long-duration, aerobic activity

23
Q

fast twitch

A

type 2a

moderately resistant to fatigue; short term, high intensity anaerobic activity

24
Q

fast twitch 2b

A

2b - fatigue rapidly; short term, high intensity anaerobic activity

25
Q

Overload vs PRE

A

overload is universal to all techniques

Progresssive REsistance exercises are based on principles of overload and progression

26
Q

plyometric exercise

A

includes specific exercises that encompass a rapid stretch of a muscle eccentrically followed immediately by a rapid concentric contraction of that muscle

27
Q

VO2 max

A

greatest rate at which oxygen can be consumed and used

28
Q

increased cardiac output is a product of

A

increased stroke volume x decreased heart rate (at given intensity)

29
Q

Periodization in training terms:

A

macrocycle: complete training period

mesocycle: divisions of macrocycle;
- transition period
- prepatory period
- competitoin period

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