Quiz 1 Flashcards
(131 cards)
1
Q
why is long-term athlete development important?
A
- goal is to make an active population of people
- doesn’t need to be formal sport
- not early specialization
- doing the right things at the right time for developmental purposes
2
Q
what are the first 3 stages of LTAD?
A
- to develop physical literacy before puberty so children have the basic skills to be active for life
- also provides foundation for those who choose to pursue elite training in one sport or activity after the age of 12
stage 1: active start
stage 2: fundamental
stage 3: learn to train
3
Q
what are the 4 skills that underpin physical literacy?
A
agility, balance, coordination, and speed
4
Q
what are the 4 basic environments in which children should learn fundamental movement skills and fundamental sport skills?
A
1) on the ground - as the basis for most games, dance, and physical activities
2) in the water - as the basis for all aquatic activities
3) on snow and ice - as the basis for all winter sliding activities
4) in the air - basis for gymnastics, diving, and other aerial activities
5
Q
what are the 4th, 5th, and 6th stages of LTAD?
A
-provide elite training for those who want to specialize in one sport and compete at the highest level, maximizing the physical, mental, and emotional development of each athlete
stage 4: train to train
stage 5: train to compete
stage 6: train to win
6
Q
reactive periodization
A
biological markers to monitor onset of growth spurt, peak height velocity, and deceleration of growth
- adjusting training, competition and recovery program designs and activities
- “adolescent maintenance”
- biobanding - staying away from chronological age
7
Q
what is stage 7 of LTAD?
A
-about staying active for life through lifelong participation in competitive or recreational sport of PA
8
Q
why is LTAD important?
A
- fundamental movement skills and sport skills are often not taught properly
- adult training and competition structures are superimposed on young, developing athletes (over compete and under train)
- tend to focus on short term outcomes, not the process (limited sustainability)
- we too often use chronological, rather than developmental age for planning
- athletes, parents, and coaches need to see a pathway
- many sports specialize too early
9
Q
what are the pros of LTAD?
A
- optimal development based on balanced training, competition and recovery programming
- a balanced programming approach that relates to biological development and maturation
- pathways for recreation and competition for life
- programs to be athlete centered, coach driven, and administration, sport science and sponsor supported
10
Q
what are the 11 training principles?
A
1) adaptations
2) progression
3) overload
4) maintenance
5) non-uniformity of gains/diminishing returns
6) individualization
7) purpose
8) recovery
9) reversibility/detraining
10) specificity
11) variation
11
Q
training principle: adaptation
A
- over time, the body adjusts to the training stimulus, plateaus
- intensity and or volume must be manipulated in a positive direction for further increases to occur
12
Q
what are the 6 different types of adaptations? explain them
A
1) neural - selective recruitment, cross education
2) muscular - hypertrophy, fiber type transitions
3) connective tissue - increase bone mineral density
4) endocrine - hormone receptor changes
5) cardiovascular - increase stroke volume
6) respiratory - tidal volume
13
Q
general adaptation syndrome
A
- developed by Hans Selye
- organisms mount acute responses to stimulus, then a chronic adaptation if not overwhelming to body
- this process is repeated (i.e. progression)
14
Q
what are the three stages of general adaptation syndrome?
A
1) alarm (stimulus)
- stimulus presented
- the body’s resources become mobilized to respond to stressors
2) resistance (adaptations)
- organism starts producing metabolic and structural elements required to withstand further exposure to stress
3) exhaustion (overtraining)
- if stress continues beyond body’s capacity, exhaustion occurs
15
Q
SAID principle
A
- specific adaptations to imposed demands
- when body placed under stress, starts to make specific adaptations to allow itself to withstand further future exposures to that specific form of stress (i.e. specificity and adaptation)
16
Q
fitness principle: progression
A
- to further adapt/improve, must continually increase physical demands to overload (frequency, volume, intensity) their systems
- if increased too quickly, will be unable to positively respond
- if stimulus is inadequate (no overload), will not positively progress
- progress from easy to difficult, simple to complex, low to high intensity
17
Q
fitness principle: overload
A
- for adaptation to occur, stimulus must be progressively enhanced (via intensity, frequency, volume)
- the stimulus must present a challenge to client for supercompensation to occur
18
Q
what are the 4 stages of supercompensation?
A
1) training stimulus presented, results in fatigue, which causes predictable drop-off in performance
2) energy stores and performance will return to baseline if recovery allowed (lighter training, rest)
3) adaptive rebound above baseline, supercompensation is physiological, psychological, and technical
4) application of new training stress, should occur at the peak of supercompensation
19
Q
training principle: maintenance or reversibility
A
- once a positive adaptation has been made, it can be maintained even if training volume and frequency are reduced
- 1-2 sessions per week often enough to maintain - intensity and specificity must be maintained
- may occur in as little as 1-2 weeks
- power loss before strength loss
- neural mechanisms initially, then structural
20
Q
training principle: non-uniformity of gains
A
- adaptations do not occur in a linear, predictable manner
- often more rapid during initial stages of training program and in lesser-trained individuals
21
Q
training principle: diminishing returns
A
-as you approach your genetic ceiling, rate and magnitude of improvement decreases
22
Q
training principle: individualization
A
- response (rate and mag) to training is highly heterogeneous
- no two athletes/clients will respond identically to a similar dose of training
- responders vs non responders
- volume-responders vs intensity responders
- largely genetically determined
- also byproduct of environment (nature and nurture)
23
Q
training principle: specificity
A
- adaptations are specific to the training load applied, muscle groups involved, and energy systems used
- must develop a comprehensive understanding of the
- demands of a sport/activity to best prepare your athletes to meet those demands
- SAID principle
24
Q
what is dynamic correspondence?
A
- has to do with the specificity principle
- all exercises for specific sports be chosen to enhance the required sport motor qualities/movement patterns in terms of several criterion which include:
- amplitude/direction of the movement
- accentuated region of force production
- dynamic effort
- rate and time of max force production
- regime of muscular work
25
training principle - purpose
- training must be planned, based on reason, and logically progressed
- athletes, coaches, parents, other IST members must understand the process to get "buy in"
26
training principle - recovery
- adaptations occur during recovery, not during training
- body must be given time to recover between training sessions and phases of training
- improper recovery can (and likely will) lead to over training
- nutrition
- massage
- physio/AT
- sport psych
- corrective exercise and pre-hab
- sleep/nap
27
training principle - variation
- training stimulus must be varied from time to time, even if target athletic ability (ex: power) or energy system remains the same
- ensures athlete learns a variety of motor patterns through varying ranges, planes, and direction of motion
- potentially allows athlete to use a larger motor unit and muscle fiber pool
- prevents boredom and complacency for athlete and trainer
28
aerobic stamina/endurance - def
-the ability to sustain a dynamic effort over an extended period of time (minutes to hours)
29
speed - def
-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 (seconds) (10-12 secs)
30
speed endurance - def
-the ability to sustain near max/high speed efforts for as long as possible (generally less than 1-2 mins)
31
flexibility - def
-the ability to perform movements about a joint, through a desired ROM, without injury
32
strength-endurance - def
- the ability to perform repeated muscle contractions at intensities below maximum strength
- high reps, relatively low intensity
33
max strength - def
-the highest level of tension generated by a muscle or muscle group during a max contraction, regardless of duration
34
power - def
- the ability to perform a muscle contraction or overcome a resistance as fast as possible
- speed x strength (low reps, high intensity)
35
agility - def
-the ability to execute movements or change body position and direction quickly and effectively
36
balance - def
-the ability to achieve and maintain stability
37
coordination - def
the ability to perform movements in the correct order, and with the right timing
38
step one in "the process": develop rapport
- make client feel comfortable and at ease
- introduce yourself and learn about the client on a personal level
- interests, hobbies, career, family, etc.
39
step six in "the process": goal setting
- focus on process, not outcome
- set daily, weekly, monthly, and yearly goals (SMART)
- use fun rewards to help motivate - intrinsic reward become primary motivation
- goals should not be finalized until after fitness testing is complete
40
what are the 3 types of performance tests?
1) lab tests
2) lab-like tests
3) field tests
41
lab tests
- done in a controlled environment
- directly measure variables that are difficult to evaluate on field (VO2max gas analysis)
- precise, reliable, objective
- expensive, require expertise, can lack specificity, can be invasive, may need parental permission
42
lab-like tests
- done in standardized, controlled enrivonment
- results are used to predict the values of key variables
- inexpensive, easy
- less precise, less specific than field tests
43
field tests
- conducted in same environment athlete trains/competes
- measures sport performance, not variables
- easy, inexpensive, most specific, develop your own tests
- less reliable, less precise, normative data may not exist for some tests
44
what are 9 steps to testing in the correct order?
1) non-fatiguing - height, weight, body comp
2) movement screens
3) agility tests
4) max power/strength
5) sprints
6) muscular endurance
7) glycolytic system/anaerobic capacity (approx 30-90 secs; 400m; 300 yard shuttle, etc.)
8) aerobic system/capacity (1.5 mile run, beep test, etc.)
9) flexibility
45
why not test flexibility first in a performance test?
tests with highest neural component and intensity are done first
46
isokinetic strength tests
- velocity is controlled to account for CON and ECC that is uncontrolled in free weight
- as your torque changes while producing movement, the machine adjusts its resistance to keep speed of movement the same
47
metabolism - def
-includes chemical pathways that result in the synthesis of molecules (anabolic reactions) as well as the breakdown of molecules (catabolic reactions)
48
bioenergetics - def
chemical pathways that are capable of converting foodstuff into a biological usable form of energy
49
fuels for exercise: carbs
1) glucose (in blood) can be found in foods or formed in the digestive tract as a result of cleavage of more complex carbs
2) glycogen (stored in muscle cells/fibers and liver) = polysaccharide stored in animal tissue
- store glycogen as a means of supplying carbs as an energy source
- ex: during exercise, muscle cells breakdown glycogen into glucose (glycogenolysis) and use glucose as energy for contraction (only enough for 2-3 hours of exercise)
50
fuels for exercise: fats
- ideal fuel source for prolonged exercise
- fatty acids are primary type of fat used by muscle cells for energy
- stored in body as triglycerides (3 fatty acids and 1 glycerol)
- triglycerides are storage form of fat in adipose tissue and muscle cells
- when needed, can be broken down into fatty acids (lipolysis) and used for energy - glycerol component used by liver to synthesize glucose
51
fuels for exercise: proteins
- composed of tiny subunits called amino acids
- 9 essential AA must be consumed
- can be used for energy in 2 ways
1) alanine can be converted in liver to glucose
2) many AA can be converted into metabolic intermediates (participate in bioenergetics)
52
why is bioenergetics important?
- muscle cells store limite amounts of ATP
- muscular exercise requires constant ATP to provide energy needed for contraction
- metabolic pathways must exist in the cell with the capability to produce ATP rapidly
53
what are the body's 3 energy systems?
1) anaerobic alactic (ATP/CP)
2) anaerobic lactic (glycolytic)
3) aerobic
54
what are the two main factors that determine contribution of each energy system?
1) intensity
| 2) duration
55
peak power of an energy system - def
-max amount of energy a system can produce per unit of time
56
capacity (endurance) of an energy system - def
total amount of energy a system can produce
57
critical duration of an energy system - def
-length of time for which a systems peak power (or near) can be sustained
58
if you train a system within its critical duration, you are training the _____ of the system. any longer and you will train the ____ of the system
power, endurance (capacity)
59
what is the ATP/CP system's critical duration?
6 seconds
60
anaerobic alactic system
- ATP/CP/phosphagen system
- oxygen NOT INVOLVED in reactions
- body uses phosphagens (CP) for energy
- contains only 80-100 g of ATP and cannot deplete entirely (basic cell functioning)
- lactic acid is NOT produced
- produced energy rapidly but for short duration
- 1-12 seconds
- critical duration (peak power) = 6 seconds
61
anaerobic lactic system
- glycolytic system
- oxygen not involved in its reactions (many reactions occur to convert glucose/glycogen into energy; takes longer to produce energy than ATP-CP system)
- body uses carbs for energy (much greater supply of glycogen/glucose than CP, greater capacity than ATP-CP system)
- LACTIC ACID IS PRODUCED
- dominant energy producer for up to approximately 90 seconds
- critical duration (peak power) 30-45 sec
62
what information is given to us when measuring blood lactate [ ] ?
reflects production vs clearance
| -reflects return to homeostasis, person's ability to recover
63
lactate is detrimental to bioenergetic processes
true or false?
false,
-lactate is not bad, it's the accompanying H+ resulting in acidity (decreased pH) that causes fatigue
64
how is accumulated lactate cleared from the body?
- via oxidation within the muscle fibre in which it was produced, or it can be transported through the blood to other fibres to be oxidized
- can also be transported via blood to liver and converted to glucose for energy (Cori Cycle)
65
aerobic system
- oxidative system
- oxygen involved in reactions (lowest peak power, but highest capacity)
- body uses carbs, fats, and small amount of proteins for energy
- dominant energy producer for activities over 2 mins
- critical duration (peak power) = 6-8 mins
66
energy system involved in speed
-anaerobic alactic
67
energy system involved in speed-endurance (20-30 sec)
alactic (endurance) and lactic (power)
68
energy system involved in speed endurance (45-90 sec)
-lactic (endurance)
69
energy system involved in aerobic stamina
-aerobic (power or endurance depending on length of time and intensity)
70
energy system involved in max strength
-alactic
71
energy system involved in power
alactic
72
energy system involved in strength endurance
-alactic (endurance) and lactic (power)
73
energy for high-intensity efforts are ALWAYS supplied by the alactic energy system
true or false?
false, once an athlete reaches the point where aerobic system is dominant, their high intensity efforts are supplied by the lactic system due to inadequate CP recovery
- lactic system has lower peak power than ATP-CP system, so athlete's power output will decline, even if they feel as if they are giving 100% effort
- aerobic system can take over entirely if many repetitions are completed without rest
-ex: sprinting at the end of a marathon
74
creatine phosphate can decrease ___-___% during the first stage (5-30 secs) of high intensity exercise and can almost be eliminated as a result of very intense exercise to exhaustion
50-70
75
how long, after exercise, does it take to replenish phosphagen stores?
-can occur in a relatively short period; complete resynthesis of ATP appears within 3-5 mins, and complete CP stores occur within 8 minutes
76
what are the guidelines estimates for phosphagen repletion from 30 seconds to 5 mins?
```
30 sec - 40-50%
1 min - 60-75%
90 sec - 75-80%
2 mins - 80-90%
3-5 mins - nearly 100% ATP (8 min for CP)
```
77
glucose/glycogen depletion is related to exercise intensity
true or false?
true, at relative intensities of exercise above 60% of max oxygen uptake, muscle glycogen becomes an increasingly important energy substrate; the enture glycogen content of some muscle cells can become depleted during exercise (takes a long time)
78
repletion of muscle glycogen during recovery is related to ______
post exercise carb ingestion
-repletion appears to be optimal if 0.7 to 3.0 g of carbs per kg of body weight is ingested every 2 hours following exercise
79
what are the two types of recovery?
1) passive - standing or sitting
2) active - walking or jogging, etc.
- better, but for full recovery, must be very low intensity (walking)
- 40% VO2max is often used
can use a combination of both
80
metabolism is regulated by which 3 things
1) enzymatic activity
20 cellular levels of ATP and ADP + Pi
3) Ca++
81
what is the rate limiting enzyme of the ATP-CP energy system?
creatine kinase
82
what is the rate limiting enzyme of glycolysis?
PFK
83
what is the rate limiting enzyme of the krebs cycle?
isocitrate dehydrogenase
84
how do cellular levels of ATP and ADP + Pi regulate metabolism?
high levels of ATP in cells inhibits further ATP production bc tank is full
85
how does Ca++ regulate metabolism?
Ca++ released from SR with each muscle contraction, thus signals metabolism to speed up
86
periodization - def
- planned variation of the volume, frequency, and intensity of training
- introduced by MAtveyev in the 60s
- aim is to stimulate positive physiological adaptations, prevent overtraining, and promote optimal performance
87
periodization mostly focuses on training and competition
true or false?
false
- must consider all variables in a person's life
- family, friends, relationships, work, school, etc all contribute to stress to an athlete
- "fail to plan - plan to fail"
88
volume - def
amount of work performed (sets x reps)
| -per exercise, day/work out, week, month, or year
89
intensity - def
the level of effort required during an exercise
| -RPE
90
frequency - def
of work outs per week
91
what are the three training cycles used in periodization
1) macro cycle: generally one year, can also be multiple years (ex: training for Olympics)
2) meso-cycle: typically 1 month or a block of training (4-8 weeks)
3) micro-cycle: one week
92
why use a 4-6 week meso-cycle?
- reduction of sensitivity to stimiulis - performance gains begin to stagnate and decline
- allow delayed training effects to be superimposed
- must allow time for adaptation to take place
- allows for exploitation of cumulative training effects
93
how much time does it typically take for muscle fiber hypertrophy to show?
more than 16 workouts to produce significant effects, or 6-10 weeks
94
what is the general idea of Matveyev's model of periodization?
start with non-sport-specific activities, high volume and low intensity and progress to sport-specific, low volume, and high intensity activities by competition
95
what are the 4 phases of periodization?
1) preparatory
2) first transition
3) competition
4) second transition/active rest/restoration
96
periodization: preparatory phase
- longest phase (off season)
- occurs when no competitions and very limited # of sport practices
- begin with low intensity and high volume
97
what are the three phases in the prep phase of periodization?
1) hypertrophy/endurance phase
- increase lean body mass or develop muscle endurance
- relatively lower intensity and higher volume
- not sport specific
2) strength phase
- progress to high intensity and lower volume
- progress to more sport specific exercises and intervals
3) power phase
- highest intensity with low volume
- competition pace
- sport specific
98
periodization: first transition phase
- modification to Metveyev's original periodization model
- break between high volume training and high intensity training
- reduce intensity and/or volume of training for approx 1 week
- should be inserted into program after every training phase/block - RECOVERY IS A MUST
-aka deload
99
periodization - competition phase
- occurs during the sport/competitive season
- goal is to increase strength and power by further increasing intensity and concomitantly decreasing volume
- must reduce training volume to allow tie for technical and tactical practice time
- if long competitive season, must decide when to peak and when to maintain (can't peak all the time; usually only 2-3 times/year)
100
periodization: second transition (active rest)
- restoration but remain active
- unstructured, not sport-specific
- low intensity and low volume
- typically lasts 1-4 weeks
101
periodization phases into sport seasons: off season
- time between 2nd transition of previous season to start of pre-season of next season
- includes:
- preparatory phase (hypertrophy, endurance, strength)
- can include some power phase depending on sport and training priorities
102
periodization phases into sport seasons: pre-season
- end of off season to first competition
- generally lasts 6-8 weeks
- includes: last stages of prep phase and 1st transition phase
103
periodization phases into sport seasons: in season
- first competition to last, including playoffs and tournaments
- includes: competition phase
104
periodization phases into sport seasons: post season
- final competition of year to start of next off season
| - includes: 2nd transition phase
105
what are the 4 characteristics of the traditional periodization model?
- macrocycle starts off with high volume, low intensity training
- macrocycle ends off with low volume, high intensity training
- physical attributes are all developed simultaneously
- variations and undulations in volume and intensity occur from MESOCYCLE to MESOCYCLE
106
what are the defining characteristics of reverse periodization?
- macrocycle starts off with low volume high intensity training
- macrocycle ends off with high volume low intensity training
- may be viable strategy for endurance based sports
107
what are the limitations of reverse periodization?
- inflexible
- cannot be applied to power and strength sports (i.e. high intensity)
- RP does not take into consideration residual training effects
- ex: research has shown that high intensity resistance training can improve time trial performance via improvements in max strength and RFD in elite cyclists
108
weekly undulating (non-linear) periodization
- weekly fluctuations in intensity and volume
- do not occur in a linear fashion
- ex: same thing in weeks, 1, 4, and 7; same thing in weeks 2, 5, and 8, etc.
109
daily undulating (non linear) periodization
-daily fluctuations in intensity and volume
110
what is the basic idea behind non linear periodization?
Henneman size principle
- motor units recruited in order according to recruitment thresholds and firing rates
- high threshold motor units are used primarily for high force, power, and speed
- before a high threshold motor unit is activated, all motor units (in the desired muscles) below it are first activated
-idea is to allow high threshold motor units worked on heavy and power days to recover on lighter days
111
what is one exception to the Henneman size principle?
selective recruitment
- variation in recruitment order
- preferential recruitment of fast twitch motor units while inhibiting lower threshold motor units in speed, power, and agility movements
112
flexible non linear periodization
- daily undulating model that takes into account how athlete feels on particular days and trains them accordingly
- readiness to train is determined by training logs, observing and monitoring athletes on a daily basis, fitness testing (90% V required to train power), and movement screens
113
undulating periodization models: summated microcycles model
- work in 4 week cycles
- 1st week low volume
- 2nd week moderate volume
- 3rd week high volume (shock microcycle)
- 4th week deload
in shock microcycles the intensity and/or volume undergoes a significant increase
-idea is to fatigue prior to restorative microcycle (super-compensation)
114
block periodization
- newest model
- highly concentrated training loads in order to further increase performance
- focus almost only on 1 athletic ability at a time
- provides optimal amount of saturation on the physical ability that is selected, but it comes at the expense of other motor abilities that are pushed to the side
- attempts to account for this by including a minimal amount of work at least maintain these qualities
115
what are the 3 phases of block periodization?
1) accumulation
2) transmutation
3) realization
116
which periodization model is best?
research is equivocal, emerging evidence in support of block periodization over traditional models in elite athletes
-may be highly individualized
117
3 phases in the general adaptation syndrome
1) alarm
2) resistance
3) exhaustion
118
periodization is mainly for strength training
true or false?
- false
- can periodize:
- speed and agility
- plyometrics
- conditioning (energy systems)
- mobility
- core
119
tapering - def
a reduction in workload prior to a major competition to maximize performance
idea is to: reverse training induced fatigue without a loss of positive training adaptations gained through training
120
how can you reduce the workload through tapering?
1) training intensity
2) training volume
3) training frequency
121
step taper
load is immediately dropped, then new volume is maintained for duration of taper period
-ex: reduce volume 50% on 1st day, then maintain
-weakest method for most people
122
progressive taper
systematic reduction in volume over taper period
123
what are the three types of progressive tapering methods
1) linear taper - gradual reduction throughout taper period
- ex: 5% reduction every workout until goal volume is reached
2) slow decay exponential taper - non linear reduction, slower reduction in volume than fast exponential
- ex: 25% reduction in first 1-2 workouts, 15% in next two, 10% in next two
3) fast decay exponential taper - non linear reduction in volume than slow exponential
- ex: 45% reduction in first 1-2 workouts, 10% in next two, 5% in next two, 5% in next two
124
which type of taper is best?
the literature indicates that step tapers are least effective than progressive tapers
-fast tapers and better than slow exponential (3.9 to 4.1% greater increase in markers on performance
-fast decay exponential taper seems to be best in most cases
125
how long should a taper period be?
if a larger reduction in training volume is used, then a shorter duration of taper would be warranted
-typically 4-35 days
8 to 14 days is optimal
126
what should be the tapering protocol in terms of volume?
reductions of 41 to 60% are optimal regardless of taper length
127
what should the tapering protocol be in terms of intensity
-maintain or slight increase, DO NOT DECREASE
128
what should the tapering protocol be in terms of frequency?
- reducing duration of each session is preferable to decreasing session frequency
- REDUCE BY A MAX OF 20% in elite athletes (can reduce more in lesser trained)
129
what are 5 adaptations that happen during tapering
1) increased testosterone production
2) increase red blood cell volume
3) increased energy, mood, confidence
4) increase Hb [ ]
5) decreased cortisol production
130
what are two common mistakes made when planning for competition?
1) have athlete participate in every available competition
| 2) attempting to peak athlete for every comp
131
in a taper, you should maintain training frequency at ___% or more
80
