Developing Athletic Abilities Flashcards
(152 cards)
1
Q
What does athletic abilities refer to?
A
The capacity to carry out the efforts, movements, or tasks that support performance in sport.
2
Q
What four categories can athletic abilities be grouped into?
A
- Physical
- Motor
- Tactical
- Mental
3
Q
What two factors are physical abilities determined by?
A
- The rate at which the muscles can produce energy and force
- The range in which the movements are performed
4
Q
What do motor athletic abilities support?
A
Support the controlled execution of movements.
5
Q
What is aerobic stamina?
A
The ability to sustain a dynamic effort over an extended period of time (normally, efforts lasting several minutes or even hours).
6
Q
What is flexibility?
A
The ability to perform movements about a joint without sustaining injury.
7
Q
What is speed?
A
The ability to rapidly move the body or part of the body, or to execute a series of movements, in an all-out effort of very short duration (8 seconds or less).
8
Q
What is speed-endurance?
A
The ability to sustain efforts at near-maximum speed for as long as possible (normally, very intense efforts lasting between 8 and 60 seconds).
9
Q
What is speed-strength?
A
The ability to perform a muscle contraction or overcome a resistance as fast as possible (normally, very brief efforts of 1 or 2 seconds).
10
Q
What is strength-endurance?
A
The ability to perform repeated muscle contractions at intensities below maximum strength (normally 15 to 30 repetitions or more).
11
Q
What is maximum strength?
A
The highest level of tension generated by a muscle or muscle group during a maximum contraction, regardless of the duration of the contraction.
12
Q
What is agility?
A
The ability to execute movements or change body position and direction quickly and effectively.
13
Q
What is balance?
A
The ability to achieve and maintain stability.
14
Q
What is coordination?
A
The ability to perform movements in the correct order, and with the right timing.
15
Q
What are the main features of the anaerobic alactic energy system?
A
Oxygen is not involved in the reactions that produce energy at the cellular level and lactic acid is not produced in muscle fibres.
16
Q
What does the body break down for the anaerobic alactic system?
A
Energy-rich compounds called phosphagens which includes adenosine triphosphate (ATP) and creatine phosphate (CP).
17
Q
What are the main features of the anaerobic lactic energy system?
A
Oxygen is not involved in the reactions that produce energy at the cellular level. Lactic acid is produced in muscle fibres.
18
Q
What does the body break down for the anaerobic lactic system?
A
Breaks down glucose (sugar) and glycogen (the form in which glucose is stored inside muscle fibres).
19
Q
What are the main features of the aerobic energy system?
A
Oxygen is involved in the reactions that produce energy at the cellular level.
20
Q
What does the body break down for the aerobic system?
A
Muscle glycogen, glucose from the bloodstream, fat stored in muscle fibres and under the skin, and small amounts of amino acids (proteins).
21
Q
What is the peak power, capacity, delay and critical duration of the anaerobic alactic system?
A
Peak power - Highest
Capacity - Very low
Delay - 0-1 seconds
Critical duration - 6 seconds
22
Q
What is the peak power, capacity, delay and critical duration of the anaerobic lactic system?
A
Peak power - Second highest
Capacity - Low
Delay - About 2 seconds
Critical duration - 30-45 seconds
23
Q
What is the peak power, capacity, delay and critical duration of the aerobic energy system?
A
Peak power - Lowest
Capacity - Extremely high
Delay - About 60-75 seconds
Critical duration - 6-8 minutes
24
Q
When does fat and amino acids become progressively more important in the aerobic energy system?
A
After 90 minutes or so of continuous effort.
25
What does power refer to?
The rate at which the energy system can produce energy.
26
What does endurance refer to?
The length of time it can operate at peak power or at a fairly high percentage of its peak power.
27
What is the primary energy system and component of speed?
Anaerobic alactic (power)
28
What is the primary energy system and component of speed-endurance(20-30 seconds)?
```
Anaerobic alactic (endurance)
Anaerobic lactic (power)
```
29
What is the primary energy system and component of speed-endurance (45-75 seconds)?
Anaerobic lactic (endurance)
30
What is the primary energy system and component of aerobic stamina - maximum aerobic power (MAP)?
Aerobic (power)
31
What is the primary energy system and component of aerobic stamina - aerobic endurance?
Aerobic (endurance)
32
What is the primary energy system and component of maximum strength (neural activation)?
Anaerobic alactic (power)
33
What is the primary energy system and component of maximum strength (hypertrophy)?
```
Anaerobic alactic (endurance)
Anaerobic lactic (power)
```
34
What is the primary energy system and component of speed-strength?
Anaerobic alactic (power)
35
What is the primary energy system and component of strength-endurance?
```
Anaerobic alactic (endurance)
Anaerobic lactic (power and endurance)
```
36
When does the aerobic energy system become dominant in exercise?
After 90 seconds to 2 minutes of continuous effort.
37
What system provides the most energy at rest?
The aerobic system using fat and glucose.
38
What factors does the dominance of one energy system over the others depend mainly on?
1. Exercise intensity
2. The duration of effort
3. The number of efforts produced
4. Recovery, if any, between efforts, as well as duration and type of recovery.
39
What is the most important energy source for aerobic efforts lasting up to an hour?
Muscle glycogen.
40
What relationship is present between intensity and duration of effort.
Inverse relationship. The higher the intensity, the shorter the time for which the effort can be sustained without a decrease in power output.
41
How long can athletes on average sustain intensities of 75 to 80% of their MAP?
For about 90 to 120 minutes.
42
What system provides the energy needed quickly for high-intensity efforts above aerobic system's peak power when the aerobic system is supplying most of the energy?
Anaerobic lactic system.
43
What form of recovery is better in replenishing CP stores?
An active recovery over passive recovery, not at high intensity.
44
When does the alactic system NOT dominate in exercise lasting only a few seconds?
1. If several repetitions take place2. Recovery between each rep is short.
45
What are the three different types of tests?
1. Lab tests
2. Lab-like tests
3. Field tests
46
What are lab tests?
They are done in a controlled lab environment and often measure variables that are difficult to evaluate in a real sport situation.
47
What are lab-like tests?
They measure performance variables in standardized, controlled conditions. Results can be used to predict the value of variables, but lab tests are used to determine.
48
What are field tests?
They are conducted where the athlete trains. They measure actual sport performance.
49
What are the advantages of lab tests?
1. Measurements are precise, reliable and objective.
2. Norms for athletes are often available.
3. Results are valid.
4. Indicate athlete's training status and show the effects of training programs over time.
50
What are the disadvantages of lab tests?
1. Lack specificity (away from field).
2. Require expensive equipment and trained personnel.
3. Lab fee
4. Invasive techniques lead to apprehension which can affect results.
5. May need parental permission.
51
What are the advantages of lab-like tests?
1. Inexpensive and easy
2. Some tests are very specific
3. Some tests provide info that can be used to prescribe training intensities.
4. Test results can be used to predict or estimate the value of key physical variables.
52
What are the disadvantages of lab-like tests?
1. Test results are not exact measures
| 2. Few sport specific tests exist, and normative data are limited.
53
What are the advantages of field tests?
1. Simple and easy to administer for large groups.
2. Inexpensive
3. Measure actual sport performance.
4. Sport specific.
5. You can use one of many tests or design your own.
6. Athletes can be tested on an as-needed basis.
7. You can develop team or age-group norms from them.
54
What are the disadvantages of field tests?
1. Athlete's motivation affects results.
2. Tests do not measure actual physical capacities.
3. Tests may be less precise than lab tests.
4. Norms seldom exist.
55
What are the 6 components of choosing effective tests?
1. Must be relevant to the athlete's sport
2. Should be as sport specific as possible
3. Must be standardized so that tests are repeatable and their results are reliable
4. Must be valid (measure what they are intending to measure)
5. There should be appropriate data to compare results with
6. Must be conducted at regular intervals, and tests must be properly interpreted and used.
56
What is the first step for designing your own field test?
Select the athlete ability and the energy systems you want to test.
57
What is the second step for designing your own field test?
Identify a type of activity and precise exercise conditions that are highly sport-specific.
58
What is the third step for designing your own field test?
Develop a standardized testing procedure that provides objective, reliable measures of the target performance.
59
What is the forth step for designing your own field test?
Decide how the results will be expressed (absolute vs. relative).
60
What is the fifth step for designing your own field test?
Decide whether to supplement your testing procedure with one or more measures of a physiological factor (Ex. heart rate).
61
What is the sixth step for designing your own field test?
Set priorities for the athletic abilities and energy systems you want to test.
62
How can you develop norms for testing?
You can do this by collecting data from your tests and grouping it by athletes' age, sex, competitive level, position of play, time of year, etc. Calculate some basic statistics.
63
What should be indicated in a form used for safety and obtaining consent for testing?
1. What the purpose of the test is
2. How test results will be used
3. What the test involves, what the nature of the test is, and what type of effort is required.
64
What 3 things should be done to ensure safety with ergometers?
1. Inspect the equipment before the test
2. Make sure the intensity-testing mechanism is properly calibrated
3. Adjust the equipment for the athlete's size
65
What five symptoms indicate that an athlete should stop as soon as they arise?
1. Dizziness
2. Chest pain
3. Nausea
4. Mental confusion
5. Any other painful or abnormal symptom
66
What should the athletes do after a test?
Remain upright for about 15 minutes, then light dynamic exercise for 3-5 minutes followed by a cool down that is appropriate for the test they just completed.
67
What is effective training?
A planned and organized undertaking that involves cyclical process of analysis/assessment, forecasting, prescription, implementation, and control.
68
What is effective training based on?
Based on an understanding of the demands of the tasks athletes perform in competition, as well as athletes' background, current status and coaching context.
69
What is effective training aimed at?
Aims at producing both general and specific adaptations or learning that will enhance performance.
70
What is adaptation?
Over time the body gets used to training activities; it adapts and improves less as the same activities continue to be performed.
71
What is individualization?
The response to training, in terms of both the rate and magnitude of the adaptation, varies greatly from athlete to athlete.
72
What is interference?
Under certain conditions, a training load used to develop one athletic ability may negatively affect the performance capacity of another athletic ability.
73
What is maintenance?
Once an adaptation has occurred, its regression can be prevented, even if training volume and frequency are reduced, as long as intensity and specificity stay at the level that created the adaptation in the first place.
74
What is non-uniformity?
Adaptations do not always occur in a linear and predictable fashion. Usually rapid at the beginning, then plateau.
75
What is overload?
For adaptation to occur, an appropriate stimulus, or training load, must be applied.
76
What is progression?
Overloading must be progressive.
77
What is purpose?
Training activities must be planned with specific training or learning effects in mind.
78
What is recovery?
Adaptations that follow the application of a training load take place only if the body can recover from the training load and resulting fatigue.
79
What is reversibility?
Adaptations may regress if there isn't an appropriate training stimulus.
80
What is specificity?
Adaptations are specific to the training load applied, the muscle groups involved and the energy systems used.
81
What is variation?
To have maximum effect, the training stimulus must be varied from time to time, even though the target athletic ability or energy system remains the same.
82
What are the three main training approaches?
1. Continuous training (CT)
2. Interval or intermittent training (IT)
3. Fartlek
83
What does continuous training consist of?
Consists of sustained efforts with no pauses with a fairly constant intensity.
84
What is continuous training relevant for?
Training aerobic endurance.
85
What does interval training involve?
Alternating periods of effort and recovery in a planned manner.
86
What do IT programs usually specify?
1. Number of sets of training to be performed.
2. Number of reps or work periods in each set.
3. Intensity
4. Type of recovery between reps/sets
5. Duration of the recovery between reps/sets
87
What are IT programs used to develop?
Speed, speed-endurance, aerobic stamina, strength, strength-endurance, and speed-strength.
88
What does fartlek training involve?
Involves continuous training where efforts at low or moderate intensity alternate with efforts at much higher intensity, with no set pattern on how they alternate.
89
What does fartlek training contribute to the development of?
Speed endurance and aerobic stamina.
90
What is exercise intensity based on?
Each athlete's capabilities. Training loads must be prescribed in a manner that is consistent with the individualization principle.
91
What does frequency refer to?
Refers to the number of times a particular athletic ability is trained in a given period, usually one week.
92
What does frequency depend on?
1. The ability trained
2. The athlete's training status
3. The athlete's ability to recover
4. The training load.
93
What does progressively increased workloads promote?
Promotes optimal adaptation, avoids excessive fatigue, and reduces the risk of injury.
94
List the 8 things that should be considered when choosing training methods.
1. Athlete's training objectives
2. The demands of their sport
3. Athlete's stage of growth and development
4. Athlete's training background
5. Athlete's injury history
6. Athlete's individual strengths and weaknesses
7. The time of the year the training is occurring
8. The training environment
95
What are the characteristics of training for speed?
Short efforts
All-out or near all-out intensity
Long recovery 1:12-15
Highly sport-specific movements
96
How should speed training be viewed?
As quality work, and recovery between efforts must be long enough to preserve proper technique.
97
How can athletes further activate the central nervous system in sprint type efforts lasting a few seconds?
Rapidly moving the body parts responsible for moving the body, 30 seconds or so before the actual sprints.
98
What are the characteristics of training for speed-endurance?
```
Below maximal speed, but above maximal aerobic speed
Reps in the range of 10-75 seconds
Long recovery
Sport specific movements
Highly demanding
```
99
What are the characteristics of training for aerobic stamina?
IT at 95 to 105% of MAP for effective MAP training
IT at 80-90% of MAP for quality aerobic endurance training
CT at 75-85% of MAP for quality aerobic endurance training
CT at 60-70% of MAP for general aerobic endurance and conditioning training
100
What is the most accurate measure of work intensities in training for aerobic stamina?
Maximum aerobic power (MAP).
101
What are the three methods of estimating percentage of MAP?
1. Percentage of maximum aerobic speed (MAS)
2. Percentage of MAP expressed in watts
3. Heart-rate reserve or the Karvonen formula
102
What does the percentage of MAS method apply to?
To running because energy expenditure and speed have an almost perfect linear relationship in running.
103
What does the percentage of MAP expressed in watts method apply to?
Applies to training on ergometers or bicycles because energy expenditure and intensity expressed in watts have an almost perfect linear relationship.
104
Why is HR used frequently to estimate the percentage of MAP?
Because the relationship between HR and work intensity is somewhat linear.
105
What three HR measurements are needed to calculate HR reserve?
Max HR
Resting HR
HR during exercise
106
What is the heart rate reserve formula?
Percentage of MAP = (HR during exercise - resting HR)/(Max HR - resting HR)
107
What intensity of MAP when using CT gives the best training effects on aerobic endurance?
Intensities higher than 70-75% of MAP
108
At what intensity is glycogen the primary energy source?
Intensities of approximately 75% or more of MAP
109
What should you start with when establishing an initial training progression for the use of CT?
Start with the lowest combination of volume and intensity for a session that is either moderate or somewhat demanding.
110
How is MAP best developed?
By working at 95 to 105% of MAP for relatively short work intervals.
111
How is endurance best developed?
By working at 80 to 90% of MAP.
112
Is there a relationship between aerobic endurance and MAP?
An athlete's aerobic endurance is independent of the level of his or her MAP.
113
What 6 factors affect aerobic endurance?
1. Fuel supply
2. Hydration status
3. Capacity to dissipate heat
4. Availability of glucose to maintain blood sugar level during exercise
5. Economy of motion
6. Motivation and psychological factors
114
What is the best determinant of performance for short events?
MAP
115
What is resistance training designed to increase?
Strength, speed-strength, or strength endurance.
116
What is a concentric contraction?
Contractions in which muscles shorten under tension and movement occurs at a joint.
117
What is an eccentric contraction?
Contractions in which muscles lengthen under tension and movement occurs at a joint.
118
What is an isokinetic contraction?
Contractions in which force is produced at a constant speed throughout the movement.
119
What is an isometric contraction?
Contractions in which muscles develop tension but joint angles remain the same.
120
What is an isotonic contraction?
Contractions in which the level of force is the same throughout the movement.
121
What are the four guidelines commonly used to determine exercise sequence in a resistance-training session?
1. New movements first
2. Multi-joint exercises before single-joint exercises
3. Large muscles first
4. Alternation of body parts
122
What is absolute maximum force?
Maximum force a muscle or muscle group can generate during a maximum voluntary contraction, regardless of body weight.
123
What is relative maximum force?
Maximum force a muscle or muscle group can generate during a maximum voluntary contraction, expressed per unit of body weight.
124
Strength training methods usually follow what progression?
Strength-endurance methods - hypertrophy methods - the method of maximum weights - speed strength methods, including plyometrics.
125
What is the stretch-shortening cycle?
Stretching a muscle before a concentric contraction contracts faster and generates 15-20% more force.
126
What are the three steps of plyometrics?
1. The muscle is stretched, often as a result of eccentric muscle action.
2. Transition phase between the end of the muscle lengthening and the beginning of the concentric contraction. The shorter this transition phase, the more powerful the concentric muscle contraction will be.
3. The muscles contract concentrically; this produces the desired movement, such as a jump or throw.
127
What athletic ability is plyometrics particularly effective for?
Speed-strength.
128
What does circuit training improve?
Improves strength endurance. Introduces athletes to resistance training.
129
What are the two main benefits of circuit training?
1. Learning to execute specific resistance-training movements and exercises with proper form using relatively low weights.
2. Developing a level of base strength and introducing some adaptations in the musculoskeletal system that prepare the athlete to sustain the stress of higher loads.
130
The time spent emphasizing a training method depends on what factors?
Athlete's age and the sport's strength, power and muscular endurance demands.
131
What is super setting?
Alternating exercises for the agonist and antagonist muscles at a joint.
132
What is compound sets?
Performing two different exercises for the same muscle group in a row with limited or no recovery in between.
133
What is pre-exhaustion?
Performing a single-joint exercise before a multi-joint exercise involving the same muscle groups.
134
What is partial repetitions?
Performing an exercise over only parts of the range of motion after reaching a point of failure in the full range of motion because of fatigue.
135
What is forced repetitions?
Completing a set of a given number of RMs and then, at the point of fatigue, performing 2 or 3 more reps with the help of a partner.
136
What is negative repetitions?
Completing a set of a given number of RMs and then, at the point of fatigue, performing 2 or 3 more reps of the concentric phase of the exercise with the help of a partner while controlling the eccentric phase by oneself.
137
What is consecutive sets to failure?
Completing a set of a given number of RMs and then, at the fatigue point, reducing the weight and going again to failure. Can be repeated 4 or 5 times.
138
What is split routines?
Focusing on specific body parts during one session and focusing on other body parts the next day.
139
What are the characteristics of flexibility training?
Warm muscles
Controlled stretching
Large range of movement
No pain
140
What is static stretching?
Slow and controlled, followed by increased intensity and hold for 20-30 seconds.
141
What is active stretching?
Very similar to static stretching except that the athlete's own force is used to move the body part to be stretched and brings it into the appropriate stretching position. Hold for 10-20 seconds.
142
What is assisted stretching?
Stretching assistance coming from self-applied force, from a partner, or from a device.
143
What is dynamic stretching?
Sport specific movements in sets of 8 to 12 reps, starting slow and progressing to faster movements.
144
What is ballistic stretching?
Use rapid movements that involve high forces to stretch muscles and other connective tissue.
145
What is flexibility concerned with?
Bones and soft tissue.
146
What are motor abilities?
Agility, balance, and coordination.
147
How are motor abilities best developed?
Through sport specific drills, as they have a large neuromuscular component.
148
What is agility?
The ability to execute movements or to move rapidly, with precision, and with ease.
149
How can athletes improve static balance and stability?
1. Lower their center of gravity
2. Make the base of support larger
3. Increase the number of contact points on the ground
4. Ensure the weight is evenly distributed on each contact point.
150
What are the four most common methods for determining maximum heart rate?
1. 220 - age
2. Continuous progressive maximal tests
3. Discontinuous progressive maximal tests
4. Repeated maximum efforts
151
When does max HR tend to be higher?
When more or larger muscle groups are involved.
152
When does max HR tend to be lower?
When the body position is horizontal or inclined as opposed to vertical.
