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BOC studying > Prentice Ch. 4 - Fitness and Conditioning Techniques > Flashcards

Prentice Ch. 4 - Fitness and Conditioning Techniques Flashcards

1
Q

Principles of conditioning

A
  1. safety
  2. warm-up/cool-down
  3. motivation
  4. overload
  5. consistency
  6. progression
  7. intensity
  8. specificity
  9. individuality
  10. minimal stress
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2
Q

SAID principle

A

specific adaptation to imposed demands
- when the body is subjected to stresses and overloads of varying intensities it will gradually adapt over time to overcome whatever demands are placed on it

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3
Q

The function of a warm up

A
  • prepare the body physiologically for some upcoming physical work
  • gradually stimulate the cardiorespiratory system to moderate degree to increase the blood flow to working skeletal muscles and increase muscle temperature
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4
Q

Dynamic warm up

A

involves continuous movement using hopping, skipping, and bounding activities with several different footwork drills and patterns

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5
Q

how long in-between the warm up and the activity should the athlete wait

A

no longer than 15 minutes to begin main sports activity after warm-up, although the effects may last up to about 45 minutes

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6
Q

Cool down

A
  • body returns to resting state

- last about 5-10 minutes

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7
Q

Cardiorespiratory endurance

A

the ability to perform whole-body, large-muscle activities for extended periods of time

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8
Q

VO2max

A

maximum aerobic capacity

- greatest rate at which o2 can be taken in and used during exercise

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9
Q

four components of o2 transport

A

heart
lungs
blood vessels
blood

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10
Q

general o2 consumption rule

A

the greater the rate of intensity of the performance of an activity the greater the o2 consumption

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11
Q

activity to fatigue rule

A

the greater the percentage of maximum o2 consumption required during an activity the less time the activity may be sustained

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12
Q

How exercise effects the heart

A

heart rate shows a gradual adaptation to an increased workload by increasing proportionally to the intensity of the exercise and will plateau at a given level after about 2-3 minutes

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13
Q

Stroke volume

A
  • adaptations to increased demands
  • the volume of blood being pumped out with each beat
  • approx 70ml of blood per beat
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14
Q

Cardiac output

A
  • stroke volume and heart rate together determine the volume of blood being pumped though the heart in a give unit of time.
  • it indicates how much blood the heart is capable of pumping in exactly 1 minute
  • 5 L of blood through the heart each minute at rest
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15
Q

Training effect

A

stroke volume increases while heart rate is reduced at a given exercise load.

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16
Q

Cardiac output equation

A

cardiac output = increased stroke volume x decreased HR

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17
Q

ATP

A
  • adenosine triphosphate
  • produced in the muscle tissue from blood glucose or glycogen
  • immediate energy source
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18
Q

Three energy systems

A

ATP
glycolytic
oxidative system

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19
Q

Anaerobic metabolism

A
  • breakdown of glycogen to supply glucose to then generate ATP for muscle contractions without the need for o2
  • produces lactic acid
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20
Q

aerobic metabolism

A
  • as exercise continues, body rely on complex form of carbohydrate and fat metabolism to generate ATP that requires o2
  • normally take around 20 minutes to clear the lactate from the system
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21
Q

which energy system is used most?

A
  • Most activities include both aerobic and anaerobic systems.
  • The degree at which the two are involved is determined by the intensity and duration of said activity
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22
Q

Continuous training considerations

A
  1. frequency of activity
  2. intensity of activity
  3. type of activity
  4. time of activity
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23
Q

Frequency

A
  • no fewer than 3 sessions per week
  • should aim for 4-5 sessions per week
  • competitive athletes should be prepared to train as often as 6 times/week
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24
Q

Intensity

A
  • the most critical factor of the 4
  • critical in the early stages when the body is forced to make a lot of adjustments
  • target rate is determined by target HR
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25
Q

maximal HR

A

220-age

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26
Q

Heart Rate Reserve

A

HHR = HR max - HRrest

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27
Q

Karvonen equations

A
  • used to calculate exercise HR at a give percentage of training intensity
  • Exercise HR = % of large intensity (HRmax - HRrest) + HR rest
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28
Q

Type

A
  • aerobic activities generally involve repetitive, whole body, large-muscle movements performed over an extended time
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29
Q

Time

A
  • individuals must participate in at least 20 minutes of continuous activity with the heart rate elevated to its working level
  • competitive athletes should train for at least 45 minutes with HR elevated to training levels
30
Q

Interval training

A
  • alternating periods of work with active recovery
  • allows for performance of much more work at a more intense workload over a longer period of time than does working continuously
31
Q

Conditioning period

A
  • amount of time that continuous activity is actually being performed
32
Q

Recovery period

A

time between training periods

33
Q

Speed play

A
  • fartlek

- individuals must run for a specified period of time; however, pace and speed are not specified

34
Q

Muscular strength

A

the maximum force that can be applied by a muscle during a single maximum contraction

35
Q

Power

A

the ability to generate force rapidly

36
Q

Muscular endurance

A

the ability to perform repetitive muscular contractions against some resistance

37
Q

Hypertrophy

A

enlargement of a muscle caused by an increase in the size of its cells in response to training

38
Q

Atrophy

A

decrease of a muscle caused by a decrease in the size of its cells because of inactivity

39
Q

Number of muscle fibers is determined by…

A

genetics and does not seem to increase with training.

40
Q

Theory about myofilaments

A

myofilaments increase in both size and number as a result of strength training causing the individual muscle fibers themselves to increase in cross-sectional diameter

41
Q

Efficacy is achieved by…

A

getting more motor units to fire, causing a stronger contraction of the muscle

42
Q

Biomechanical factors

A
  • the length of a muscle determines the tension that can be generated
43
Q

Overtraining

A

can result in pyschological breakdown (staleness) or physiological breakdown, which may involve musculoskeletal injury, fatigue or sickness

44
Q

Slow Twitch Fibers

A
  • type 1
  • slow oxidative
  • dense with capillaries and are rich in mitochondria
  • they carry more o2
  • more resistant to fatigue
  • long-duration, aerobic activities
45
Q

Fast-Twitch Fibers

A
  • type IIa, moderately resistant to fatigue
  • Type IIx, fast glycolytic, less dense, Type IId, fastest muscle type in humans and it can contract more quickly and with a greater amount of force than type IIa
  • can only sustain short, anaerobic bursts of activity before it becomes painful
46
Q

type 2b

A

less dense
white in color
true fast twitch fibers

47
Q

Muscles contain which fibers?

A
  • any given muscle contains all types of fibers
  • those muscle whose primary function is to maintain posture against gravity require more endurance and have higher percentage of slow-twitch fibers
  • muscles that produce power, rapid, explosive strength have more fast-twitch fibers
48
Q

Types of Skeletal muscle contractions

A
  • isometric
  • concentric
  • eccentric
49
Q

Isometric contraction

A
  • occurs when the muscle contracts to increase tension but there is no change in the length of the muscle
  • biceps brachii when holding a weight still (bicep curl)
50
Q

Concentric Contraction

A
  • the muscle shortens in length as a contraction is developed to overcome or move some resistance (subscapularis during throwing)
51
Q

Eccentric contraction

A
  • the resistance is greater than the force being produced, and the muscle lengthens while continuing to contract (rotator cuff during throwing)
52
Q

Core stability training

A

muscles of the lumbar spine, abdomen, hips, and pelvis.

53
Q

Isometric exercise

A
  • contracts the muscle statically without changing its length
  • capable of increasing muscular strength unfortunately, strength gains are specific to the joint angle at which training is performed
54
Q

Concentric (positive) contraction

A
  • muscle shortens while contracting against resistance

- accelerate movement

55
Q

Eccentric (negative) contraction

A
  • the muscle lengthens while contracting against resistance

- decelerate movement

56
Q

Isotonic training

A

shortens and lengthens the muscle though a complete range of motion

57
Q

accommodating resistance

A

change in resistance at different points in the range

58
Q

isokinetic exercise

A

exercise at a fixed velocity of movement with accommodating resistance
- machine for post surgery peeps

59
Q

circuit training

A

exercise stations that consist of various combinations of weight training, flexibility, calisthenics and aerobic exercises

60
Q

Plyometric exercises

A

type of exercise that takes advantage of the stretch-shortening cycle
- box jumps

61
Q

factors that limit flexibility

A
  1. bony structure
  2. excessive fat
  3. skin
  4. muscles and tendons
  5. connective tissue
  6. neural tissue tightness
62
Q

Agonist

A

muscle contracting to cause movement

63
Q

antagonist

A

muscle being stretched

64
Q

autogenic inhibition

A

relaxation of the antagonist muscle during contraction

65
Q

ballistic stretching

A

older stretching technique that uses repetitive bouncing motions

66
Q

dynamic stretching

A

controlled stretches recommended prior to beginning an activity

67
Q

static stretches

A

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

68
Q

PNF

A
  • proprioceptive neuromuscular facilitation

- stretching techniques that involve combination of alternating contractions and stretches

69
Q

Macrocycle

A

preseason, in season, off season

70
Q

mesocycles

A

several weeks or months

- transition, preparatory, and competition

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