Sports Performance Enhancement Flashcards
(44 cards)
1
Q
What is OPTIMAL LOAD? How can you determine OPTIMAL LOAD with exercise prescription?
A
- load applied to structures to maximize physiological adaptation
- assess and get feedback CONSISTENTLY (*challenging, especially with injured athlete)
2
Q
What is the difference between NEEDS analysis and TASK analysis?
A
- NEEDS ANALYSIS = process to determine specific goals of athlete
- TASK ANALYSIS = examines mechanics (forces and kinematics), energetics (metabolic = which energy systems needed), coordination of task (helps SCS to determine demands for RTP)
3
Q
When considering SPECIFICITY of training for RETURN TO PLAY - what components need to be replicated?
A
- Force DIRECTION, MAGNITUDE and DURATION
- Rate of FORCE DEVELOPMENT (and PEAK forces achieved)
4
Q
What are the 3 primary ENERGETIC needs for sport?
A
- Steady state
- Repeated sprint
- Explosive effort
5
Q
Horizontal jumping tests help to predict…?
A
- Sprint speed
- Change of direction
6
Q
Vertical jump testing helps with comparing…?
A
- Concentric versus stretch-shortening cycle abilities
7
Q
What are the 4 methods for measuring STRENGTH?
A
- Isometric and Isokinetic (on isokinetic machine) = gold standard (reliable, valid)
- Hand-held dynamometer = tests isometric strength
- One rep max OR Predicted one-rep max (submax load and use regression analysis)
- Reps in reserve (at end of set ask “how many more reps could you have done?”)
8
Q
How do you test for Maximum Anaerobic Threshold?
A
- test for the LOWEST SPEED at which V02 max is used
9
Q
What is a good energy system Return to Play test for field athlete (eg soccer) ?
A
Yo-Yo intermittent recovery test = includes change of direction
- rehab option (stop at 6 min and measure HR to determine progress)
10
Q
How do you determine MAXIMAL AEROBIC SPEED TEST?
A
- Run set distance or time at max speed (that can be maintained)
- time based approach is best (>5 min = most accurate)
- Maximal Aerobic Speed = distance
covered/time - can do bike (ie: total wattage/time)
11
Q
List in order Vermeil’s Heirarchy of athletic development
A
Evaluation/Testing > Work Capacity > Strength > Explosive Strength > Elastic/Reactive Strength > Speed
12
Q
How do you calculate POWER?
A
Power = (force x displacement)/time
13
Q
What are the BIOMECHANICAL factors in the exhibition of strength?
A
- NEURAL CONTROL (# and type of motor units, rate of firing)
- MUSCLE CROSS-SECTION AREA
- ARRANGEMENT OF MUSCLE FIBERS (inc pennation = inc sarcomeres in // = inc force
- MUSCLE LENGTH (greatest force at rest length; active vs passive insufficiency
- JOINT ANGLE
14
Q
What is PROGRESSIVE OVERLOAD and why is it important with regards to EXERCISE PRESCRIPTION?
A
- gradual/constant increase in stress necessary to cause adaptive responses
- important to avoid ADAPTATION (diminished response with repeated exposure to same stimulus)
15
Q
What are the 3 phases of ADAPTATION per Seyle’s GENERAL ADAPTATION SYNDROME?
A
- ALARM phase = stiffness/soreness, fatigue with small drop in performance post training
- RESISTANCE phase = body adapts —> less soreness, improved tolerance and performance via supercompensation
- EXHAUSTION phase = stressors occurring longer than tolerated (risk for overtraining, overuse injuries)
16
Q
What is the FITNESS FATIGUE MODEL?
A
- says that there are TWO responses to training = FITNESS and FATIGUE
- interaction of these = determines change in performance after training
17
Q
What is PERIODIZATION? Why is it important in REHAB and TRAINING?
A
- planned manipulation of training variables (sets, reps, load)
- to maximize training adaptations (and avoid overload)
*required for maximal strength gains
18
Q
What are the 3 forms of PERIODIZATION?
A
- CLASSIC/LINEAR
- UNDULATING
- BLOCK
19
Q
What is CLASSIC/LINEAR PERIODIZATION?
A
- volume and load are changed in predictable manner
- follows sequential order (endurance, hypertrophy and fitness -> strength development -> power and peak performance
- peaks at end of macrocycle
20
Q
What is UNDULATING PERIODIZATION?
A
- volume and load are altered frequently (daily, weekly, biweekly)
- allows NM system to recover (lighter loads performed more frequently)
- might be best for athletes who have multiple competitions per week
21
Q
What is BLOCK PERIODIZATION?
A
- in each step/block = increased volume of exercises focused on specific training for maximal adaptation
- allows physical qualities to be maintained through the year
- doesn’t require athletes to work on qualities if not required for their sport (eg: endurance)
22
Q
What is the most IMPORTANT variable related to STRENGTH development?
A
- INTENSITY (how hard the athlete is training/level of effort)
- can use “zones of intensity”
23
Q
To achieve STRENGTH and HYPERTROPHY, intensity of training should include…?
A
- training to FAILURE with HEAVY loads
24
Q
To achieve EXPLOSIVE strength or ELASTIC/REACTIVE strength, intensity of training should include…?
A
- moving loads at MAX VELOCITY with MAX EFFORT (rate of force development training)
25
What are the TWO aspects of TRAINING needed to determine VOLUME?
- FREQUENCY and DURATION
26
What does the FORCE-VELOCITY curve tell us?
- Inverse relationship between FORCE and VELOCITY
- HIGH force activities can only be performed at LOW velocities (and visa versa)
*Can help with exercise prescription depending on motor skills of specific sport
27
What is the goal of BALLISTIC POWER TRAINING? What are some examples?
- to train MAXIMAL POWER OUTPUT
| - e.g.: Bench throws, jump squats, power cleans
28
What is the STRETCH-SHORTENING CYCLE?
- refers to the muscle action when active LENGTHENING is immediately followed by active SHORTENING [rapid eccentric deceleration > isometric phase (amortization) > concentric phase]
- HIGHER avg velocity, peak force and peak power output VERSUS concentric (bench throws)
29
What are some other options for BALLISTIC POWER training that are less technical and easier to teach (versus cleans, deadlifts etc)?
- "Pulling derivatives" (e.g. shrugs, high pulls, mid-thigh pulls)
30
Which types of exercises are more strenuous and fatiguing for the NERVOUS system? When in the workout should these be performed?
- explosive/power exercises
| - should be performed EARLY (allow for max effort and decreases chance of injury)
31
What are PLYOMETRICS?
- exercises that are quick and powerful using a “pre-stretch” that involves Stretch-shortening Cycle
32
Explain how the Stretch Shortening cycle works
Rapid lengthening of muscle eccentrically = stores elastic energy in musculotendinous unit AND STIMULATES muscle spindle to increase resultant concentric contraction
33
What is the difference with SLOW and FAST SSC?
- slow SSC = ground contact >0.25 sec (heel touch ground)
| - fast SSC = ground contact <0.25 sec (forefoot contact only)
34
How does PLYOMETRICS benefit and enhance performance?
- increase peak force
- increase velocity of acceleration and deceleration
- increased rate of force development
- increase muscle activation
- increased ability to evoke stretch reflexes
35
Since PLYOMETRICS can have significant increased forces on joints, what are some QUALIFICATIONS to initiate high intensity plyos?
LOWER EXTREMITIES
- squat 1.5 to 2x body weight OR
- lift 60% body weight for 5 reps in 5 seconds
UPPER EXTREMITIES
- bench own body weight OR
- 5 hand clap pushups
36
When performing PLYOMETRICS, what are general guidelines regarding VOLUME?
High intensity plyos
- recovery = work:rest = 1:5 to 1:10
- 2x/wk
Low intensity plyos
- recovery = 30-60 secs
Foot contacts per exercise and exercise set
- young athletes = 50-60 per session (80-120 has also been suggested)
37
What is WORK CAPACITY?
Ability to perform physical activity for an extended period of time
* required as a part of return to strength training program
* can initiate formal training AFTER establishing work capacity
38
What is an AUTOREGULATORY PROGRESSIVE RESISTANCE EXERCISE PROGRAM?
- 3 phased training program to enhance strength and explosive strength (4-6 weeks per phase)
- order: hypertrophy, strength, power
- 4 sets - 1 and 2 = warm up, 3 dictates 4; results of 4 dictate next session
39
Energy via ATP is supplied by what systems?
1. Phosphagen System (high output, limited ATP)
2. Glycogen System (short term; fatiguing by-product)
3. Aerobic (long term; low rate)
*all produce energy with exercise BUT relative contribution changes (ie: sprint is ~10% aerobic, but ~49% with repeated sprints)
40
When training for strength and power, what ENERGY SYSTEMS are utilized?
- Phosphagen and Glycogen systems
| * Conditioning is across the energy spectrum
41
Why is ENERGY SYSTEM training important post injury?
- poor fitness levels = fatigue = risk of reinjury
42
How do you track an athlete's preparation for energy system DEMANDS with RTP training?
- average workload (last 4 weeks): current week's workload
- VARIABLES to use = work intervals (intensity and duration), recovery intervals, # of series performed
- Intensity = effort level of activity = based on HR, RPE, or % of maximal aerobic speed
43
What are some of the AEROBIC system adaptations with training?
- Cardiac = inc blood plasma volume, inc L ventricular hypertrophy
* take longest to develop, but de-train slowest
- Peripheral = inc mitochondria density, enzyme activity and capillary density
44
What are the ANAEROBIC system adaptations to training?
- increase rate of ATP production, increased buffering capacity of the working area, delayed fatigue with decline in ATP production
