Unit 3 Flashcards
Sticking point. When to breath in or out?
Most stranious part
Breath out during hard
In during easy
Valsalva maneuver
Will assist in maintaining proper vertebral alignment and support
–Helps to establish the “flat-back
–creates rigid compartments
Involves expiring against a closed glottis (Forceful breathe holding)
For trainned athelets only!—Dangereous
Weight belts should only ben worn:
- When performing exercises that place stress on lower back
- During sets that involve near-maximal or maximal loads
Worn too often: reduces opportunity for abdominal musculature to be further trained
Sticking point
most strenuous portion of a repetition
exhale through
Types of grips:
-Pronated (overhand grip): palms down
– Supinated (underhand grip): palms up
– Neutral (hammer grip): palms toward the body
–Open thumb does not wrap around the bar
What are the 5 points of body contact:
Back of the head
Upper back/shoulders Buttocks
Right foot
Left foot
Spotter:
assists in the execution of an exercise to help protect the athlete from injury
– If the weight would fall and it would hurt you = need a spoter
Well constructed programs are desgined from 3 principles
- Specificity
- Overload
- Progression
Lack of any of these = less desirable results and/or injury
What is the SAID principle;
what is over load?
and what is progression?
SAID
(1) Specific Adaptations to Imposed Demands
—Train what you wanna grow/
—what you need to performanve
Overload
—Refers to workout/training intensity
—Proper overload training = ↓ risk of overtraining while ensuring adaptations still occur
—Increased loads, # of sessons etc.
Progression
—Intensity of training must become progressively greater for continued adaptations
—Gradually increasing weight, adding more exercises or changing them
What are the steps a S & C coach needs to do to analysis?
(1) an evaluation of the requirements and characteristics of the sport
—Movement analysis
—Physiological analysis
—Injury analysis
(2) assessment of the athlete
—Training status
What is a Core v. Assistance exercise?
Core
— recruits large muscle groups
— two or more joints
— Priority of exercise
Assistance — **Smaller muscles** — **One Joint** — **less important**
Order:
Power—other core–Assistance exersices
Multi joint—single joint
Alternate exercises:
Upper lower body;
Push and pull
Superset—two opposing muscles
Compound sets — 2 diffrenet exercises, same muscles
How do you determine your one rep max (1RM)
only for core exercises
1RM = (1 + 0.0333 x reps) x load
Determine the athlete’s multiple-RM based on the number of repetitions planned for that exercise (the goal repetitions)
80% of 1RM
100= Hypertoaphy
Assigning Load/Repetitions Based on the Training Goal
- Use relatively heavy loads if the goal is strength or power.
- Use moderate loads for hypertrophy.
- Use light loads for muscular endurance.
What is the most important part of strength training?
lift till failure
When to increase load?
How much of a weight increase?
2-for-2 rule:
2 or more reps in the last set in two consecutive workouts.
Weight increases 2.5-10%
(Dictated by the body type of the individual. Smaller or bigger? Stronger or weaker?)
What is Volume? Load Volume?
Volume – total repetitions (sets x reps) or total amount of weight lifted (aka, load-volume) in a training session
load-volume: calculated by multiplying the number of sets by the number of repetitions times the weight lifted per repetition (sets x reps x load)
What is a set?
group of repetitions sequentially performed before the athlete stops to rest
How many sets should you do?
Untrained .v Trained
Untrained individuals = one set (8-12 reps to failure)
Trained Individuals = higher volumes of single sets
Volume is based on:
Strength & Power
Hypertophy
Muscular Endurance
Strength & Power —Heavy
LOW REP—HIGH WEIGHT
* 6 or fewer reps
* 2-6 sets
Hypertophy —Moderate
MODERATE WEIGHT AND REPS
* Higher volume
* 6-12 reps
* 3-6 sets
* 3 or more muscle groups
Muscular Endurance—Light
HIGH REPS LOW WEIGHT
* 12 or more reps
* 2-3 sets
* High reps–low load
Rest Periods for:
Strength
Power
Hypertrophy
Muscular endurance
Rest period – the time dedicated to recovery between sets and exercises
Strength
* 2-5 mins (Phosppagen system)
Power
* 2-5 mins (Phosppagen system)
Hypertrophy
* 30 sec – 1.5 mins (Growth hormone, to build muscle)
Muscular endurance
* less than 30 secs (No breaks for endurance)
Ch 14: warm up and flexability
Why should we warm up before we work out?
*Shunts blood to area
* Muscles can fire and relax faster
* Improvement in the rate of force
* reaction time
* Lowered viscous resistance (Stiffness)
* Improved oxygen delivery
* Increased blood flow to active muscles
* Enhanced metabolic reactions
A proper warm-up is __ to the sport or activity
specific
