Chapter 4: Training and Conditioning Techniques Flashcards
What is the SAID principle?
Specific Adaptation to Imposed Demands. When the body is subjected to stresses & overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it. The stress must not be enough to cause damage or injury.
How long should the warm up last?
2-3 minutes of cardiorespiratory work followed by dynamic stretching
How long should a cool down last?
5-10 minutes.
What does diaphoresis mean?
excessive sweating from disease or drug
What are adverse effects to lack of flexibility?
It can create uncoordinated or awkward movement patterns resulting from lost of neuromuscular control.
5 factors that limit flexibility
- bony structure
- excessive fat
- inelastic scar tissue (skin)
- muscles and their tendons
- connective tissue
- neural tissue tightness
How many times should you stretch per week to see the best results?
ACSM: stretch 2x/week for 60 seconds each
What are the agonist, antagonist, stabilizer, synergist, and neutralizer muscles?
agonist: muscle contracting to cause movement
antagonist: muscles being stretched
stabilizer: stabilize one joint so movement can happen in another
synergist: indirect agonist
neutralizer: prevent unwanted movement
What are static and ballistic stretching? What is another name and the concerns regarding ballistic stretching?
static: passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there
ballistic (dynamic ROM): older stretching technique that uses repetitive bouncing motions. if the forces generated by the jerks are greater than the tissues’ extensibility, muscle injury may occur
what is slow-reversal-hold-relax? contract-relax? hold-relax?
All types of PNF (proprioceptive neuromuscular facilitation)
slow-reversal-hold-relax: passively stretch muscles, then have them contract the antagonist for 10 seconds, then have them contract the agonist while you apply more pressure. do at different angles
contract-relax: isotonically contract - moving
hold-relax: isometric contraction - immovable
What is an effective tool in stretching fascia?
manually, firm foam roll, myofascial release
Explain the Stretch Reflex (muscle spindle, golgi tendon organ)
impulses come from the muscle spindles that inform the CNS that the muscle is being stretched. impulses return to the muscle from the spinal cord, this causes the muscle to reflexively contract, thus resisting the stretch. the golgi tendon organs respond to the change in length and the increase in tension by firing off sensory impulses of their own to the spinal cord. if the stretch continues the golgi tendon will override the muscle spindle.
What does the use of Pilates accomplish? Yoga?
Pilates: a conditioning program that improves muscle control, flexibility, coordination, strength, and tone. makes people aware of their bodies as a single integrated unit. improve body alignment and breathing. increases efficiency of movement
Yoga: helps individual cops with stress-indued behaviors and conditions, such as overeating, hypertension, and smoking. aims to unite the body and mind to reduce stress. breathing is very important
What is the difference between isometric, concentric, and eccentric?
isometric: contracts the muscle statically without changing its length
concentric: the muscle shortens while contracting against resistance
eccentric: the muscle lengthens while contracting against resistance
What are the 4 types of muscle fibers and what is the difference between them?
slow twitch (I): slow oxidative, dense with capillaries and rich in mitochondria and myoglobin - carry ore oxygen and are more resistant to fatigue. associated primarily with long-duration, aerobic-type activities - long-endurance force fast twitch general:fast oxidative glycolytic, capable of producing quick, forceful contractions but fatigue more rapidly - useful in short-term, high-intensity activities - powerful force fast twitch (IIa): moderately resistant to fatigue fast twitch (IIb): less dense in mitochondria and myoglobin and fatigue rapidly. white in color and considered as "true" fast-twitch fibers fast twitch (IIx): fast glycolytic - less dense in mitochondria and myoglobin than IIa. fastest muscle type in humans. can sustain only short, anaerobic bursts of activity before it becomes painful.
What part of the muscle fiber increases in size and number in response to strength training?
myofilaments - cause individual muscle fibers themselves to increase in cross-sectional diameter
What effect do muscle attachment points and muscle length have on torque and tension?
The further away from the center of the joint a muscle attachment is the heavier the weight that should be lifted because the muscle force acts through a longer lever arm and thus can produce greater torque around the joint
The length of a muscle determines the tension that can be generated. this length-tension relationship is a bell curve. At max the interactions of the crossbridges, between the actin and myosin myofilaments within the sarcomere is at a maximum
How quick can adaptations to resistance training reverse?
May begin as little as 48 hours after.
What are isotonic, isokinetic, isometric, and plyometric exercises?
isotonic: shortens and lengthens the muscle through a complete range of motion
isokinetic: exercise at a fixed velocity of movement with accommodating resistance
isometric: contracts the muscle statically without changing its length
plyometric: type of exercise that takes advantage of the stretch-shortening cycle
Muscle hypertrophy in females is dependent on what?
The presence of testosterone. The rapid initial strength gains tend to plateaus after three to four weeks though
Define rep, RM, 1RM, set, intensity, recovery period, and frequency
rep: the number of times a specific movement is repeated
RM: repetitions maximum - the maximum number of repetitions at a given weight
1RM: the maximum amount of weight that can be lifted one time
set: a particular number of repetitions
intensity: the amount of weight or resistance lifted
recovery period: the rest interval between sets
frequency: the number of times an exercise is done in one week
What is circuit training?
Exercise stations that consists of various combinations of weight training, flexibility, calisthenics, and aerobic exercises
calisthenics: free exercise
What are calisthenic exercise?
free exercises. they require the individual to support the body or move the total body against the force of gravity.
What 4 components coordinate the transport of oxygen within the body?
The heart, the lungs, the blood vessels, and the blood
