Conditioning and Training- Chapter 4

Question 1

Length and focus of pre-season conditioning is….

Answer 1

2-3 weeks minimum but 6-8 weeks optimal

working on flexibility, strength, endurance

Question 2

Focus of in-season conditioning is….

Answer 2

Avoid deconditioning

Question 3

Length and focus of post-season conditioning is….

Answer 3

Immediately after in-season

*Best for those needing specific rehab- surgery

Question 4

Length and focus of off-season conditioning is….

Answer 4

Often in summer
Change sport activity to use different muscles
working on flexibility, strength, and endurance using moderate to strong weekly workout

Question 5

SAID principle means…

Answer 5

Specific Adaptation to Imposed Demand

• Body will adapt to specific demands place upon it
• intensity, frequency, duration

Question 6

What is the reason for a warm up exercise?

Answer 6

Prevent injury
Raises body and muscle temp
Muscles stretch easier

Question 7

What is a dynamic warm-up?

Answer 7

More contemporary approach
Continuous movement
Exercise of all major muscle groups

Question 8

What is the purpose for cool-down exercise?

Answer 8

Getting body functions to pre-existing levels

Prevents pooling of blood to extremities

Question 9

What is the purpose of interval training?

Answer 9

Alternates periods of relatively intense work and active recovery
Allows for more work at more intense workload than working continuously

Question 10

What is muscular STRENGTH?

Answer 10

ability of a muscle to generate force against some resistance
-ex. lifting weights in gym

Question 11

What is muscular POWER?

Answer 11

large amount of force generated quickly

-ex. power lifter

Question 12

What is muscular ENDURANCE?

Answer 12

ability to perform repetitive muscular contractions against resistance for an extended period of time
-ex. lunges, push ups, body weight squats

Question 13

What is an isometric contraction?

Answer 13

Muscle produces tension with no movement or change in length of muscle

Question 14

What is concentric (positive, towards body) contraction?

Answer 14

Muscle shortens in length

Tension developed to overcome or move/some resistance

Question 15

What is eccentric (negative, away from body) contraction?

Answer 15

Resistance greater than muscular force produced

Muscle gets longer while producing tension

Question 16

What is isometric exercise?

Answer 16

Force develops while moving muscle length remains constant

-ex. any immovable resistance like a table

Question 17

What is progressive resistance exercise?

Answer 17

Force develops while muscle shortens and lengthens

-ex. free weights, weight machines

Question 18

What is isokinetic training?

Answer 18

Force develops while muscle is contracting at constant velocity

Question 19

What is circuit training?

Answer 19

Combination of isometric, progressive resistance exercise, and isokinetic exercises organized into series of stations

Question 20

What is plyometric exercise?

Answer 20

Rapid eccentric(away from body) stretch of the muscle to facilitate an explosive concentric(towards body) contraction

Question 21

What is calisthenics?

Answer 21

Body weight resistance

Question 22

Define flexibility

Answer 22

ability to move a joint or series of joints through smoothly and easily through full ROM

Question 23

What structures can limit flexibility?

Answer 23

bones, fat, skin, scar tissue
muscles, tendons
ligaments and joint capsules

Question 24

Define AGONIST muscle

Answer 24

muscle that contracts to produce movement

Question 25

Define ANTAGONIST muscle

Answer 25

muscle being stretched in response to contraction of agonist muscle

Question 26

What is dynamic stretching?

Answer 26

controlled stretches recommended prior to activity

Question 27

What is static stretching?

Answer 27

passively stretching an antagonist muscle by placing in a maximum stretch and holding it there

Question 28

Define proprioceptive neuromuscular facilitation (PNF)

Answer 28

stretching involving combinations of alternating contractions and stretches
*requires partner