Minor Flashcards
(69 cards)
1
Q
Which brain area is more focused on implicit learning and is the hard drive?
A
Brain stem
2
Q
Which brain area is responsible for explicit learning and the working memory?
A
Cerebral cortex
3
Q
What are the 5 rules of specificity?
A
- Similarity of inner structure (intra/intermuscular)
- Similarity of sensory information (e.g. open or closed skill; central or peripheral vision)
- Similarity in the goal of the movement
- Similarity in energy systems
- Similarity in outside structure of the skill (same movement chain etc)
4
Q
Which rules of specificity concern the software?
A
similarity in effect of the movement
Similarity in sensory information
5
Q
Which rules of specificity concern the hardware?
A
Similarity in inner structure
Similarity in energy systems
Similarity in outside structure
6
Q
What is the optimal success rate for learning
A
60-80%
7
Q
Low velocity and big mass (slow movement) uses which muscle function?
A
pumping function
8
Q
High velocity and small mass (fast movements) means which muscle action?
A
high energy transport and a spring action of muscle → co-contraction
9
Q
What are the 3 ways of reducing muscle slack?
A
- External load (minimize)
- Countermovement (minimize)
- Co-contractions (maximize) → Preflex
10
Q
What is the quiet eye principle?
A
The quiet and more stable you can keep your vision (specifically central vision) on the target without loosing focus, the more successful you will hit that target (e.g. in free throwing).
11
Q
What are the typical attractors in sports movements?
A
- Hip lock
- Swing leg traction
- Foot plant from above
- Positive running position
- Keeping head still
- Upper body first
- Extending trunk while rotating
- Distributing pressure when rotating
12
Q
What are the rules for finding attractors?
A
- If there is time pressure
- If there are large opposing forces
- If the direction of forces changes greatly
- Round at-risk structures
- Round great changes of muscle activity
- In reflex patterns
- At end points
13
Q
What are the 3 steps of a needs analysis?
A
- What are the metabolic demands of the sport?
- What are the biomechanical demands of the sport?
- What are the common injuries observed in the sport profile?
14
Q
What are the main questions to be answered for movement analysis?
A
- Which movement patterns (isometric,
concentric, eccentric)? - In which planes?
- Which joints are involved?
- Which muscles are recruited and what is the muscle action?
- What time is athlete actively engaged in athletic event?
15
Q
What is gamespeed?
A
specific movement requirements of each sport
16
Q
What are the 4 phases of changing direction?
A
- Initiation
- Preparation
- Execution
- Follow-through
17
Q
What are neuromuscular demands of defending agility?
A
- Higher braking forces for faster whole-body changes
- Greater demand on eccentric system
18
Q
What are neuromuscular demands of attacking agility?
A
- Internal initiation of movement
- Reactive strength and strength shortening cycle (SSC)
19
Q
What does Bohr‘s Law state?
A
Athletes with good eccentric contraction capabilities can facilitate faster reaction times
20
Q
What is the linear approach to agility training?
A
- Learning is a staged progression
- Progression through stages
21
Q
What is the non-linear approach to agility training?
A
- Skills emerging as athlete interacts with environment
- Changing constraints to vary practice
22
Q
What are rules to design agility exercises?
A
- Context matters
→ Develop exercises that resemble tasks of the sport - Play by the rules
→ Stick to the rules of the sport - Create sport setting
→ Use same environment - Equip like a pro
→ Use same gear that is used in the sport
23
Q
What are key characteristics of intermittent sprint exercises?
A
- Short duration sprints with recovery long enough to get back to normal sprint performance
- Almost no decrement in performance
24
Q
What are key characteristics of repeated sprint exercise?
A
- Short duration sprints with short recovery breaks
- Marked decrement in performance
25
What seems most promising as training intervention for RSA?
Repeated sprint training and interval training
-> RSE improves sprint performence and interval training improves metabolic fatigue
RSE-> maximal-effort, short-duration sprints (≤ 10 s) interspersed with brief recovery periods (≤ 60 s)
26
How long does RFD for high velocity movements take?
50-250ms
27
How long does RFD for max strength movements take?
Over 300ms
28
Which muscles are good in stability?
Pennate structure
29
Which muscles are good for energy transfer?
Biarticular build
30
What are the cornerstones of sport-specific strength training?
RFD
Peak Force
The need for Deceleration
31
Where do a lot of adaptations of sport-specific strength training happen?
CNS
32
What are some key parameters of max strength training?
- Less than 5-6 reps (5 sets max)
- 5 sets allows adequate stimulus without too much fatigue
- High loads, > 90% 1RM, high impulse
- Effects: Moderate fatigue (neuromuscular and peripheral) and moderate
recovery → example exercise 5RM squat (3 sets)
- Limited training of RFD
- Useful when there is enough recovery time
- Useful for strength development
- **Rule of thumb: 5 sets is limited fatigue, 10 needs at least 24 hours recovery**
- Movement key points: quick concentric phase, easy eccentric phase
- Fitting exercises: Basic exercises & Complex exercises.
33
What are some key parameters for power training?
- Methods: 6-8 reps, >30-60% 1RM, 12 sets total
- Fatigue: High neuromuscular and minimal metabolic when sets are limited
- Recovery: <24 hrs when sets are limited (12 sets)
- Fitting exercises: (Basic &) Complex Exercises
34
What are some key parameters for reflex training?
- Methods: 5-6 reps, low load or variable, low Impuls, 12 sets total
- Fatigue: Moderate neuromuscular and low metabolic
- Recovery: <24 hrs
- Fitting exercises: variable load and reflex-based
35
What are reflex based attarctors?
- Hip Lock
- Swing leg retraction
- Force Closure
- Footplant from above
36
What are core based attarctors?
- Upper body first
- Extend when rotating
- Keep the head still
37
What is the 2 point method in velocity based strength training?
The “2-point method” has been shown to be a valid method of calculating the 1RM from the L-V profile during upper-body exercises.
1. Identifying exercise-specific V1RM
2. Recording MV against a light (approx. 45% 1RM) and a heavy load (approx. 85% 1RM)
3. Modeling individual L-V relationship and determining 1RM as load associated with V1RM
→ Accuracy of the 2-point method and other velocity-based 1RM prediction methods is lower during lower-body exercises
38
Which block periodisation can be used for VBT?
- Initial phases that aim to promote changes in strength endurance and improvements in body composition may use 30% velocity loss thresholds
- Followed by strength mesocycle that allows for greater loads (i.e., lower starting velocities) and a smaller velocity loss threshold (e.g., 20%) that causes less peripheral fatigue
- Followed by strength-power or tapering mesocycle which uses range of initial starting velocities with very small velocity loss threshold (e.g., 10%)
→ Shown to minimize fatigue while also ensuring greater power outputs during training
39
How do muscle fibers respond to velocity loss?
With greater velocity loss and therefor the longer the time duration the more type 2 fibers will shut down because of fatigue and type 1 fibers take over
40
How to find optimal drop height for plyometric training?
→ Jumping from several heights and measure GRT
→ Peak point is optimal training height
41
Which training variables should be considered for plyometric training?
-Neuromuscular Overload: Applied Loads and Distances
- Spatial Overload: Range of Motion
- Temporal Overload: Timing
- Intensity
- Volume
- Frequency
- Recovery (is usually 48 to 72 hours)
- Specificity
42
What is the optimal training volume for LE plyo?
Beginner 80-100 contacts
Intermediate 100-120
Advanced 120-140
43
What should be the volume for UE plyo?
5-10 reps per set
3 sets
44
Which type of fatigue is considered quick?
Neuromuscular fatigue
45
What are the compartments of neuromuscular fatigue?
Central Fatigue
- Suboptimal cortex output
- Decreased drive that fires motor neurons
- Increased afferent inhibition reducing motor unit firing
Peripheral Neuromuscular Fatigue
- Increased activation required to maintain force
- Reduced CA sensitivity
- Weakening cross-bridges
46
Which type of fatigue is considered slow?
Metabolic fatigue
47
How is impulse calculated?
IMPULSE → GRT x TUT → (external) ground reaction force x time under tension
48
What are ways to train the neuromuscular system?
- For sports with strong neuromuscular component like sprinting
→ Good quality of neuromuscular system is highly important
→ Strength training with short sharp impulses (< 200ms) trains this system
→ Neuromuscular reflex strength training is useful
- Recovery from neuromuscular reflex strength training is fast
→ Especially suited for in-competition training
49
What are recovery time frames for different TUT and impulses?
- Peripheral neuromuscular factors 0-200ms TUT → < 24h recovery
- Brain and spinal factors (central factors) 300ms-2sec TUT → < 24h recovery
- Muscular factors cumulative TUT > 48h recovery
50
- High impulse → significant muscle fatigue (slow recovery) + significant neuromuscular fatigue (fast recovery)
- Limited training of RFD
- Useful if enough time for recovery
- Useful for strength development
- 5 sets max
These are typical characteristics of which type of training?
Max strength
51
- Low impulse + high force or power → minimal muscle fatigue and central fatigue
- Useful for RFD development
- Compatible with other training sessions or foci on same day
- Useful for maintaining strength levels
- 12 sets
These are typical characteristics of which type of training?
Neuromuscular
52
How is torque calculated?
Force x lever
53
During take of what is the optimal flexion of knee?
20°
54
What are the primary factors that influence aerobic performance?
-VO2max
- Max fraction of VO2max maintained during exercise
- Economy of movement
55
- Capillary density
- Number of mitochondria
- Volume of mitochondria
- Activity of oxidative enzymes
- Blood‘s capacity to transport oxygen
All of these are influenced through which type of training?
Endurance training
56
Why does long endurance exercise lead to a drop in strength production capacity?
Long duration exercise → Fatigue of CNS + drop in muscle‘s intrinsic capacity to produce strength
57
What us the formula for VO2max?
HRmax x SVmax x A/V O2 difference
58
Which factors influence the running economy?
Genetics
Metabolic Efficiency
Cardiorespiratory Efficiency
Training
Biomechanical efficiency
59
What happens if lactate production exceeds amount then can be metabolized in mitochondria?
→ Lactate is broken down into Hydrogen (H+) and lactic acid
→ The more H+ in the cell the lower the pH and the more acidic the the cell environment
→ Leads to impaired cell metabolism and performance decrement
60
What is the session rate of perceived exertion (sRPE)?
- Session RPE = duration of exercise (minutes) x session RPE scale
- RPE does not specify between different intensities within a single training session
- RPE correlations account for aerobic exercises
- SRPE quantifies the training load across different types of training
- SRPE seems to be accurate and valid
61
What is external load?
Defined as the work completed by the athlete, measured independently of his or her internal characteristics
62
What are examples of external load?
Power output
Acceleration
Speed
Distance
Duration
63
What is internal load?
The biological stress imposed by the training session and is defined by the disturbances in homeostasis of the physiological and metabolic processes during the exercise training session
64
What are examples of internal load?
Heart rate (HR)
Heart rate variability (HRV)
Heart rate recovery (HRR)
TRIMP
Rate of perceived exertion (RPE)
Session RPE
Exercise testing
Lactate testing
Diary
65
What is TRIMP?
Training Impulse
- aims to measure internal and external load
- designed for endurance rather than intermittent exercise
66
"Repeated bouts of exercise lasting ~1 to 8 min and eliciting an
oxygen demand equal to ~90 to 100 % of VO2max, separated by rest
periods of 1 to 5 min"
This is a definition of which type of training?
HIIT
High intensity interval training
67
What is concurrent training?
The concomitant integration of
endurance and resistance training in a
regular training plan
68
What are the training principles?
* Overload
* Specificity
* Reversibility
* Individuality
* Law of diminishing returns
69
