everything else Flashcards
(115 cards)
1
Q
how can you plan recovery throughout the year?
A
yearly
-2-8 weeks off following the season
2
Q
how can you plan recovery in a month?
A
deload weeks and tapers
3
Q
how can you plan recovery in a week?
A
at least 1 day off per week
4
Q
how can you plan recovery daily?
A
- sleep
- nutrition
- foam rolling, stretching, massage, cryotherapy, etc.
5
Q
what is the purpose of sleep?
A
-not completely understood how it works, but:
- sleep deprivation is linked causally to cognitive and emotional impairment
- critical metabolic immunologic and restorative physiologic processes are negatively affected by sleep restriction, sleep disturbance, and forced desynchrony of circadian rhythm
6
Q
what are the two factors that generally control sleep?
A
1) homeostatic sleep drive
- innate need for sleep (i.e. without it you’d die)
2) circadian rhythm
7
Q
circadian rhythm - def
A
- light travels from retina to optic nerve to SCN
- SCN is in hypothalamus, just above optic nerve
- signals from SCN travel to several brain regions, including pineal gland (responds to light - controls melatonin release)
- SCN also governs functions synchronized with sleeo cycle (body temp, hormone secretion, urine production, bp)
- disrupted circadian rhythm = jet lag
8
Q
what needs to happen before stage 1 of sleep?
A
- high frequency beta waves replaced by alpha waves (deep relaxation)
- after 5-20 mins of relaxed alpha waves, mind and body ready for stage 1
9
Q
what stages of sleeping are considered non-REM sleep
A
1-4
10
Q
what stages of sleeping are considered REM sleep
A
5
11
Q
during which stages of sleeping does recovery truly occur?
A
3, 4, and 5
12
Q
stage 1 of sleeping
A
- lasts 10 seconds to 10 mins
- respiration becomes shallow and muscular relaxation occurs rapidly
- sometimes accompanied by a physical reflex such as a jerking of the arms or legs
13
Q
stage 2 of sleeping
A
- lasts 10 to 20 mins
- virtually blind and deaf to most external stimuli during this stage
14
Q
stage 3 of sleeping
A
-gradually, theta waves become less visible as delta waves become more prominent
15
Q
stage 4 of sleeping
A
- deepest stage of sleep
- as close to hibernation as humans get
16
Q
stages ___ and ___ of sleep are termed slow wave sleep or deep sleep
A
3, 4
17
Q
physical growth and repair are maximized in which stages of sleep? why?
A
3 and 4
-due to decrease metabolic activity, and secretion of GH
18
Q
stage 5 of sleeping
A
- REM sleep
- mental recovery
- stage in which dreams most commonly occur
- active brain, motionless body
19
Q
why can’t we move during REM sleep?
A
result of motor cortex blocking neurological messages at the brain stem
-if mental activity was not blocked at the brain stem, we would be in danger of acting out our dreams
20
Q
how much of our sleep cycle do we spend in stage 2?
A
50%
21
Q
how much of our sleep cycle do we spend in REM sleep?
A
20%
22
Q
during which sleep stages does physical recovery occur
A
3, 4
23
Q
during which stages does mental recovery occur?
A
5
24
Q
disrupted sleep - def
A
general concept in the area of sleep research and is a term that is used to represent sleep loss on a number of different levels
25
total sleep deprivation - def
refers to a periods of sustained wakefulness usually greater than 24 hours
- short term = less than 45 hours
- long term = over 45 hours
26
partial sleep deprivation
where participant's sleep opportunity is restricted to less than or equal to 6 hours
27
fragmented sleep
where participants are awoken at regular intervals throughout a sleep period such that is results in disrupted sleep
28
sleep debt - def
sleep deprivation accumulation over time
- 1 hour loss per day = 7 hours per week
- can earn back a portion of sleep debt by extending sleep when possible
29
sleep inertia - def
post nap sleepiness
| -usually means you slept too long, don't want to pass stage 2
30
chronotype - def
- early risers - reach peak performance 6 hours after their internal wake up time
- late risers - reach peak performance 11 hours after their internal wake up time
31
according to the national sleep foundation, how much sleep should a healthy adult get?
min of 8 hours per night to prevent cumulative neuro-behavioural deficits in daytime performance
32
according to the national sleep foundation, how much sleep should a teenager get per night?
8-9.5 hours
33
according to the national sleep foundation, how much sleep should an athlete get?
10 hours regardless of age
34
how much sleep, on average, do americans get each day?
7.1 hours
35
the average college student sleeps ____ hours/night
6.1
36
how much sleep, on average, do athletes get per night?
between 6 and 7 hours
37
on average, how much sleep do coaches receive?
less than their athletes (6.4 hours) and slept considerably poorer the night before important games
38
sleep need if highly individualized and genetically determined
true or false?
true
39
how does poor sleep affect an athlete's performance?
- short duration exercise - affects speed, strength, power
| - long duration exercise - affects aerobic performance
40
how does poor sleep affect emotional control?
-affects mood, alertness, motivation
41
how does poor sleep affect athletes body comp?
-muscle mass and fat mass
42
how does poor sleep affect psychomotor function?
-decision-making, memory, risk-taking, reaction time, accuracy, and visual tracking
43
which 5 performance factors are affected by poor sleep?
1) performance
2) emotional control
3) body comp
4) psycho-motor function
5) illness and injury
44
what are 3 methods that can be used to monitor sleep?
1) polysomnography
2) actigraphy
3) sleep questionnaire/surveys
45
polysomnography - def
- brain activity (EEG)
- eye movements (electrooculogram)
- muscle activity (EMG)
- cardiac activity (ECG)
46
actigraphy - def
-devices worn like wristwatch that continuously record body movement
47
what are three sleep questionnaires you can use to monitor sleep
PSQI for sleep
ESS for daytime sleepiness
HOrne and Ostberg questionnaire for chronotype
48
what are some tips on how to improve sleep
1) extend sleep when possible
2) consistent bed/wake times
3) reduce caffeine intake in evening, supplement with melatonin if necessary
4) reduce TVs/cell phones
5) ambient noise
6) dark room
7) control room temp
49
what is the optimal nap time?
30 minutes is best at 12 hours from the midpoint of sleep
50
how much sleep debt can you get back?
only about 5-10 hours
51
what are four waking up strategies
1) caffeine (100-200 mg)
- low doses throughout the day (0.3 mg per kg)
2) protein in the am
3) light therapy (blue or green)
4) exercise
52
why should you not attempt to force someone's stride frequency/length to change?
- over-striding slows movement
| - forcing faster foot contact reduces stride length
53
SAQP development requires maximal or near maximal effort, with lots of recovery between sets
true or false?
true
54
reducing recovery time to increase intensity is a common method used in SAQP development
true or false?
false, never do this
| -increase number of reps or sets, but maintain technique and recovery
55
SAQP development - genetic component
- improvement of only approximately 10-15%
| - dependent on fiber type (II)
56
SAQP training basic guidelines - intensity
max or near max (95%) effort
57
SAQP training basic guidelines - duration
3-5 seconds
| 6-10 seconds
58
SAQP training basic guidelines - reps per set
4-6 or more
| 3-5 or more
59
SAQP training basic guidelines - recovery between reps
45-75 sec
| 75-120 sec
60
SAQP training basic guidelines - recovery between sets
5-8 mins
61
what are 4 methods used to train speed
- reactive drills
- RT - strength and power, triple extension
- mobility and stability - must be able to dynamically move through necessary ROM
- plyometrics
62
resisted speed training
- grade incline
- parachutes - maintain 90% of max speed
- partner pull harness - maintain 90% max speed
- sleds - no more than 10% bw
- headwind
- sand
- stairs
63
over speed training
- supra max velocity no more than 10% greater than athlete's ability
- downhill - higher eccentric component = DOMS
- tailwind - hard to predict
- towing devices
64
technique drills
- wall drill
- A-skips
- B-skips
- lateral A skips
65
interval drills
- push up to sprint
- quick feet to sprint
- broad jump to sprint
66
plyometric exercise - mechanical model
- series elastic component (mainly tendon)
- elastic energy increased and stored with a rapid ore-stretch
- elastic energy contributes to the following concentric muscle action
- if duration between pre-stretch and concentric action is too long, energy is lost as heat
67
plyometric exercise - neuro-physiological model
- use of stretch reflex (muscle spindle)
- during a rapid stretch, muscle spindles are stimulated, causing a reflexive muscle action
- reflexive muscle action potentiates subsequent concentric action of the agonist
68
what are the three phases of the stretch shortening cycle
1) eccentric
- stores elastic energy
- muscle spindles stimulated
2) amortization
- time between eccentric and concentric
- time in this phase should be minimized
3) concentric
- stored energy contributes to increased power output
- alpha motor neuron stimulate the agonist
69
plyometric program design: mode
Upper body
- throws
- slams
- tosses
- VBT
Lower body
- lateral
- linear
70
plyometric program design: intensity
based on:
- impact at landing
- stress placed on SSC
- points of contact
- height of drill
- external resistance
71
plyometric program design: frequency
- 48-72 hours between plyo training sessions
- NB to consider speed, agility, and quickness drills - produce substantial SSC stress
- largely dependent on sport and time of year
72
plyometric program design: volume
-foot contacts or # of throws, generally
- NCSA:
- beginner = 80-100 efforts per session
- intermediate = 100-120
- advanced = 120-140
- power - 3-4 sets of 4-6 reps
- power-endurance - 2-3 sets of 12-15 reps
73
plyometric program design: recovery
- treat plyos as power exercises - 2-3 mins rest between sets
- do not train the same movement two days in a row
74
plyometric program design: progression
- teach safe jumping and landing first
- progress from simple to complex
- move from non-specific to specific
- move from low volume to high volume to low volume
- move from low intensity to high
75
agility - def
- ability to execute movements or change body position and direction quickly and effectively (reaction based)
- based on rapid processing of internal (or external) information quickly and accurately, without significant loss of speed
76
multidirectional speed (MDS) - def
-being able to create speed in any direction or body orientation (not reaction based)
77
coordination - def
-the ability to perform movements in the correct order, and with the right timing (sequencing and rhythm)
78
quickness - def
an athlete's ability to execute movement skill in a comparatively brief amount of time
79
reaction time - def
the time elapsed between the athlete recognizing the need to act and initiating the appropriate action
80
total response time - def
the summation of the reaction time and the time it takes to execute the reactionary movement
-i.e. agility
81
what is the importance of agility?
- there is a direct correlation between increased agility and development of athletic timing, rhythm, and movement
- agility and MDS best resemble activities in a competitive sport environment
- agility and MDS training is one of the best ways to improve neuromuscular demands required by sport, including overall body control and awareness
82
what are the key components of agility training
- body control and awareness
- recognition and reaction
- starting and first step
- acceleration
- footwork
- change of direction
- stopping
these can all be trained
83
what is the proper progression of agility drills?
- proper movement skills
- speed of movement
- simple reaction-based speed of movement
gradually increase level of neural processing and neuromuscular coordination
84
what is the importance of linear speed for agility and MDS?
- when the body changes direction, it tries to best align itself linearly to achieve max force production
- proper linear speed mechanics can help multi-directional movements
85
speed ladder drills are effective in training linear speed
true or false?
false
86
what are the benefits of doing speed ladder drills?
- can be part of a multi plane warm up
- may help improve neuromuscular efficiency and coordination - movement patterns
- eccentric strength, stability, and motor control
- fun
87
primary energy system of 20-30 sec speed endurance
alactic (endurance) and lactic (power)
88
primary energy system of 45-90 second speed endurance
lactic (endurance)
89
speed endurance is the dominant energy producer for up to approximately ___ seconds
90
90
what is the critical duration of speed endurance?
30-45 seconds
91
speed endurance is dominant from ___-___ secs
13, 90
92
speed endurance development requires relatively short recovery
true or false?
false, requires long recovery
| -is very demanding (lactic system = H+ build up)
93
speed endurance is below ____ but greater than ____. what does this mean for training?
maximal speed, maximal aerobic speed (MAS)
| -therefore athlete should train at speeds less than max speed but higher than max aerobic speed
94
maximal aerobic speed - def
minimum speed that elicits VO2max
| -max speed at which aerobic energy system is able to nearly completely supply the energy demand of movement
95
3 main concepts surrounding speed endurance training
- needs to be specific (based on time and distance)
- high intensity
- plenty of recovery
96
critical duration (peak power) of aerobic system
6-8 mins
97
what are 6 prescription methods for aerobic stamina training
- HR
- lactate
- ventilation
- talk test
- RPE
- time
98
what are the 3 main abilities that should be trained to improve aerobic stamina? (aka the big three)
1) VO2max
- max O2 uptake
- reflects max ability to transport, uptake, and use oxygen at muscle
- higher VO2max = greater aerobic fitness
2) lactate threshold
- production exceeds clearance
- occurs at higher %VO2 for more fit
- can rely on aerobic metabolism longer
- often use OBLA as threshold intensity
- MLSS
- OBLA
- LT
3) exercise economy
- energy cost at given velocity
- age, training status, stride length/rate, SSC, technique
99
_____ defines your upper limit for VO2max improvements (10-25% improvements)
genetics
100
aerobic stamina training - mode
- type of exercise
- sport specific
- CROSS TRAINING - adds variety, useful when training high volumes (prevent overuse injury)
101
aerobic stamina training - frequency
-depends on goal and phase of season
ACSM:
- low intensity 5-7 days
- moderate intensity 3-5 days
- high intensity 3 days
- combo of mod and high 3-5 days
NOTE: 1 hour of exercise daily can offset 8 hours of inactivity
102
aerobic stamina training - volume/duration
- depends on goal and phase of season
- sport/activity specific
ACSM:
- 20-60 min of continuous or intermittent
- high volume = low intensity
- low volume = high intensity
103
aerobic stamina training - intensity options: HR
- most common
- close relationship between HR and O2 consumption
- max HR does not increase with training but submax response to exercise does
- estimating with equation is not accurate (off by 14 bpm)
- maximal tests require expertise/equipment, but are far more accurate
104
what does ACSM recommend as a HR intensity prescription for aerobic stamina training?
55-90% of max HR
or
40-85% HRR
-progress logically, start with low intensity and a=make 5-10% increases in duration or intensity
105
types of aerobic stamina training: continuous (long slow distance)
- low-mod intensity exercise for mod to long durations
- maintain HR within prescribed zone
- 70% VO2max, 80% HRmax
- increase oxidative capacity, muscle endurance, fat utilization, lactate clearance, and durability (also fibre type conversion from II to I)
- slower than racer pace for at least 30 mins to 2 hours more
- 1-2 days per week
106
types of aerobic stamina training: pace/tempo
- intensity similar to or slightly above normal race pace
- intensity corresponds to lactate threshold (12-14 RPE)
- continuous (20-30 mins) or intermittent
- 1-2 days per week
- point is to learn to pace appropriately
- improved economy and increased LT
107
types of aerobic stamina training: interval
- repeated bouts of intense exercise followed by recovery periods
- intensity = 95% VO2max or more
- 2-5 mins with 1:1 or 1:1.5 rest
- 4-6 intervals
- 1-2 days per week
- total duration: 30 mins or less
- increased VO2max and enhanced anaerobic metabolism
108
types of aerobic stamina training: repetition training
- intensity is greater than VO2max
- 30-90 sec intervals
- 1:4 - 1:6 rest
- anaerobic component
- increased speed, economy, and tolerance of anaerobic metabolism
109
types of aerobic stamina training: Fartlek training
- "speed play"
- loosely structured
- varying intensities and lengths
- mix of hard (85-90% VO2max) and easy runs (70%)
- 1-2 days per week
- 20-60 mins
- increase VO2max, LT, and economy
- prevents boredom
110
concurrent training (training aerobic stamina)
- RT and aerobic training
- reduced gains in max strength, power, hypertrophy, and speed
- strength gains will be blunted while VO2 max gains will proceed normally
- works well in untrained population
- try to train in separate sessions or in maintenance/improvement blocks
111
best method to improve aerobic stamina and lactate threshold
- high volume training
| - initially, best way to improve LT is to increase training volume, regardless of the CV mode of exercise
112
what are the three best methods to improve lactate threshold?
1) max steady state training
2) interval training above lactate threshold
3) high volume
113
lactate threshold occurs at ___-___% HRR for trained individuals and ___-___% HRR for untrained individuals
80-90, 50-60
114
lactate threshold occurs between ___ and ___ on the RPE scale
13, 15
115
interval training workouts are high intensity training sessions performed for short durations of time at velocities or workloads _____ the LT
above
