Term
| What are some contributing factors in injury |
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Definition
Not having a high level of fitness
and thus fatiguing quickly
Inadequate conditioning = major cause |
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Term
| conditioning factors include what? |
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Definition
| Flexibility, muscular strength, endurance, power, and cardiovascular endurance through conditioning. |
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Term
| Exercise injuries from longer and more intense training can be reduced by __ |
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Definition
| Moderating the length and intensity to reduce the likelihood of injury. It takes time and preparation to preclude injury. Training and conditioning programs can minimize injury and maximize performance. |
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Term
| The goal of training and conditioning is to ___ |
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Definition
| maximize performance and minimize risk of injury by being more resistant to fatigue and stress. |
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Term
| What is " periodization " |
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Definition
| An approach to conditioning that attempts to bring about peak performance while reducing injuries and overtraining by developing a training / conditioning program to be followed year round, taking into consideration different training and conditioning needs throughout the seasons and modifying (cycling) to meet needs. |
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Term
| Periodization organizes a training and conditioning program into __ |
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Definition
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Term
| Differing from Periodization training.. there are year-round training cycles. The cycles can be geared to what time frames in order to |
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Definition
preseason, in-season, off season.
Or 4 years readying for Olympics
In order to achieve peak fitness for competition |
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Term
| What is altered during the periodization times? |
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Definition
| Intensity, volume and specificity are altered to achieve peak fitness for competition. |
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Term
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Definition
| Fitness is critical for performance and injury prevention |
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Term
|
Definition
| is a major cause in sports related injuries |
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Term
| The areas of concern in fitness are |
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Definition
Flexibility
Muscular strength, endurance, power
Cardiorespiratory endurance |
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Term
| exercise related injuries can be reduced with : |
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Definition
| Improved fitness = more resistant to fatigue and stress |
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Term
|
Definition
Achieve peak performance
Decrease injuries and overtraining
Program that spans various seasons
Modify program relative to athlete's needs |
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Term
| Year Round Training Cycle is |
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Definition
Complete training cycle
Seasonal approach based on preseason, in-season, and off-season
Changes in intensity, volume, specificity of training occur
Broken into periods or phases (lasting weeks or months) |
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Term
| The periodization of an annual plan has four major stages: |
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Definition
| preparatory phase, pre-competition (pre-season) phase, competition (season) phase and transition (off-season) phase. |
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Term
| The periods or Phases are |
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Definition
Transition period
Preparatory period:
Off-season
Hypertrophy/endurance phase (Low intensity with high volume)
Allows for development of endurance base
Lasts several weeks to 2 months
Strength Phase
Power Phase (High intensity/ pre-season)
Preparatory period (continued)
Strength Phase
Intensity and volume increase to moderate levels
Power Phase (High intensity/ pre-season)
Volume is decreased to allow adequate recovery
Competition period:
May last a < week or several months for seasonal sports
High intensity, low volume, skill training sessions
May incorporate weekly training cycles (1-7 days)
Designed to ensure peak on days of competition
preparatory phase, pre-competition (pre-season) phase, competition (season) phase and transition (off-season) phase. |
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Term
|
Definition
Follows last competition (early off-season)
Unstructured (escape rigors of training) |
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Term
|
Definition
Off-season
Hypertrophy/endurance phase (Low intensity with high volume)
Allows for development of endurance base
Lasts several weeks to 2 months
Strength Phase
Power Phase (High intensity/ pre-season |
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Term
|
Definition
Off-season
Hypertrophy/endurance phase (Low intensity with high volume)
Allows for development of endurance base
Lasts several weeks to 2 months
Strength Phase
Power Phase (High intensity/ pre-season
Strength Phase
Intensity and volume increase to moderate levels
Power Phase (High intensity/ pre-season)
Volume is decreased to allow adequate recovery |
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Term
|
Definition
May last a < week or several months for seasonal sports
High intensity, low volume, skill training sessions
May incorporate weekly training cycles (1-7 days)
Designed to ensure peak on days of competition |
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Term
|
Definition
Training for a sport with substitutions of alternative activities (carryover value)
Useful in transition and preparatory periods
Variety to training regimen
Should be discontinued prior to preseason as it is not sport-specific |
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Term
| Foundations of Conditioning and Training |
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Definition
Warm-up/Cool-down
Motivation
Overload and SAID principle
Consistency/routine
Progression
Intensity
Specificity
Individuality
Relaxation/Minimize Stress
Safety |
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Term
|
Definition
Precaution against unnecessary musculoskeletal injury and soreness
Structured warm-ups may reduce injury risk
May enhance certain aspects of performance
Prepares body physiologically for physical work
Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles
Increases metabolic processes, core temperature, and muscle elasticity |
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Term
|
Definition
Essential component of workout
Bring body back to resting state
5-10 minutes in duration
Often ignored
Decreased muscle soreness |
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Term
| Why is it important to have good flexibility? |
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Definition
Flexibility is the ability to move a joint(s) smoothly through a full range of motion (ROM)
Originally believed that decreased ROM results in:
Decreased performance capabilities
Uncoordinated/awkward movements
Predisposes athlete to injury
Evidence indicates that flexibility may be more important for participation in more dynamic activities
High intensity stretch-shortening cycles
Muscle/tendon unit requires storage of elastic energy
Without necessary flexibility the tendon may exceed capacity
Stretching can influence viscosity of tendons making it more compliant = injury reduction
Static stretching vs. injury rates and injury reductions |
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Term
| Factors That Limit Flexibility |
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Definition
Bony structures
Tissue approximation
Excessive fat
Muscle and tendon lengths
Connective tissue
Scarring and contractures
Skin |
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Term
|
Definition
Dynamic flexibility
Ability to move a joint without assistance |
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Term
|
Definition
static flexibility
Motion of joint when another person moves the joint (no muscle contraction) |
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Term
|
Definition
| Must be able to move through unrestricted range |
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Term
| Agonist vs. Antagonist Muscles |
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Definition
Quadriceps will extend knee with contraction
Hamstrings will stretch during extension
Quads (muscle producing movement) referred to as agonist
Muscle undergoing stretch referred to as antagonist
Agonist and antagonist work together to produce smooth coordinated movements |
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Term
| Assessment of Flexibility |
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Definition
Trunk hip flexion test
Trunk extension test
Shoulder extension test |
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Term
|
Definition
Ballistic stretching
Dynamic Stretching
Static Stretching |
|
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Term
|
Definition
Passively stretching
Go to point of maximal stretch (end point resistance), back off slightly and hold for extended period
20-30 seconds (3 to 4 times)
Controlled, less chance of injury
Not dynamic
Should precede ballistic stretching |
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Term
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Definition
Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
While effective in improving flexibility, caution should be exercised
Increased motion is achieved through a series of jerks on resistant tissue
Possible soreness may result if jerks are greater than tissue extensibility |
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Term
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Definition
Stretching technique of choice in athletic populations
Related to types of activity an athlete will engage in
Tend to be more functional in nature
Recommended prior to beginning an activity
Stretches that mimic components of athletic activity |
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Term
Proprioceptive Neuromuscular Facilitation is
BEST to improve flexibility |
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Definition
Slow-reversal-hold-relax
Contract-relax
Hold-relax
Ten second push, ten second relax
Best technique to improve flexibility
Technique that involves combination of alternating contractions and relaxation of both agonist and antagonists |
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Term
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Definition
| Is the ability to generate force against resistance, Maximum force than can be applied by a muscle during a single maximum contraction. |
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Term
Muscular endurance is :
+ relationship to endurange |
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Definition
Repetitive muscular contractions (increase strength = increase endurance
. ability to perform repetive muscular contractions against some resistance. |
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Term
|
Definition
| Power: is the relationship between strength and time The ability to generate force rapidly. Explosive. |
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Term
Types of Skeletal Muscle Contractions
There are 3 types, what are they and define them. |
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Definition
Isometric contraction when there is
no length change occurs during contraction
Isotonic contraction 2 types=
1 Concentric- shortening of muscle with contraction in an effort to overcome more resistance
2 Eccentric - lengthening of muscle with contraction because load is greater than force being produced
Both are considered dynamic movements |
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Term
Factors that determine level of
STRENGTH |
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Definition
Size of muscle:
Function of diameter of
muscle fibers
Number of muscle fibers (genetic)
Neuromuscular efficiency
Initial gains are due to increased efficiency=getting more motor units to fire, making a stronger contraction.
Biomechanical factors (bones and tendons =levers and pulleys =attachment points.. |
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Term
| More factors that determine strength: |
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Definition
Fast-Twitch vs. Slow-Twitch Muscle Fibers are Motor units with distinct metabolic and contractile capability.
The ratio of fast-twitch and slow twitch. Muscle that maintain posture against gravity require endurance and are more slow twitch. Power and explosive strength is much more fast twitch fiber .. genetically determine ratio ...can improve either types metabolic capabilities by specific training. |
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Term
| What are more factors to do with strength |
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Definition
Levels of Physical Activity
Will influence increase/decrease in muscle strength
Also impacts cardiorespiratory fitness, flexibility and increases in body fat
Overtraining, which is Psychological and physiological breakdown
Signs
Apathy, loss of appetite, staleness, declines in performance, weight loss, inability to sleep |
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Term
| Muscle size increase from wt training is probably |
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Definition
| hypertrophy from increase in number and size of myofilaments cause the cross-sectional diameter to increase. |
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Term
|
Definition
The center of gravity is located in the core and
The CORE is WHERE ALL MOVEMENT BEGINS.
the lumbo-pelvic-hip complex
29 muscles in the lumbar spine, hip, abdomen and around the hip and pelvis
that have their attachment to the lumbo-pelvic-hip complex that help maintain the pelvis in a neutral position...stabilize the spine
Core is required for strength, power, endurance, neuromuscular control
WEAK CORE = Fundamental problem on inefficiency movements leading to injury...*************** |
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Term
| Core Strength Training will improve |
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Definition
Postural control and muscular balance
Facilitate dynamic functional strength and dynamic stabilization of kinetic chain
Improve neuromuscular efficiency throughout the body |
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Term
| Progressive Core Training |
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Definition
Exercises must elicit maximal training response
Should be safe, challenging, stress multiple planes, and incorporate a variety of resistance equipment
Begin with activities where you are able to maintain stability and optimal neuromuscular control |
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Term
| Techniques of Resistance Training |
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Definition
Progressive resistance exercise
Overload principle must be applied
Must work muscle at increasingly higher intensities to enhance strength over time (overload is required for gains in strength may not be required for endurance) Overload and progression
If intensity of training does not increase, but training continues, muscle strength will be sustained |
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Term
Techniques for improving
muscular strength |
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Definition
Isometric
Progressive resistance exercise
isokinetic training
circuit training
Plyometric exercise
bodyweight training
Functional training |
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Term
|
Definition
Contraction where muscle length remains unchanged
Muscle contraction that lasts 10 seconds and should be performed 5-10 times/daily
Pro: quick, effective, cheap, good for rehab
Con: only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver |
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Term
Progressive Resistance Exercises
*** ( Isotonic training ) *** |
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Definition
force while the muscle is changing length.
Shortening/lengthening contractions against fixed resistance
Concentric vs. Eccentric
Various types of equipment can be utilized
(Free weights, machine weight)
Spotter is necessary for free weight training to prevent injury, motivate partner and instruct on technique |
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Term
| Progressive Resistance Exercise Techniques |
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Definition
Terminology associated with weight training
Repetitions
Repetition maximum
One repetition maximum
Set
Intensity
Recovery period
Frequency |
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Term
| Isotonic exercise have 2 part |
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Definition
eccentric or negative contraction that have to do with lengthening
concentric or positive contractions that have to do with shortening
isotonic shorten and lengthen the muscle through a complete ROM |
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Term
| Muscular Endurance vs. Strength |
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Definition
Training for endurance enhances strength and vice versa
Training for strength should involve fewer repetitions at heavier weight
Training for endurance requires lower weight at 12-15 repetitions |
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Term
| Open vs. Closed Kinetic Chain Exercises |
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Definition
Anatomical functional relationship for upper and lower extremities
OKC Open Kinetic Chain
When foot or hand are not in contact with the ground or supporting surface
CKC Closed Kinetic Chain
Foot or hand are weight bearing
Widely used = more functional |
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Term
|
Definition
Resistance is given at a fixed velocity of movement with accommodating resistance is all about the speed the resistance can be moved
Uses a machine .. I think it sort of like curves..
Maximal and constant resistance throughout the full range of motion
Maximal effort = Maximal strength gains |
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Term
|
Definition
Combination of exercise stations
8 - 12 stations, 3 times through
Design for different training goals
Flexibility
Calisthenics
Aerobic exercise |
|
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Term
|
Definition
Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement
Jumps, bounds, medicine ball throws
Very technical training - skills must be learned with appropriate technique
Often develop muscle soreness as a result of extensive eccentric loading
The RATE of stretch is more critical than the magnitude of the stretch |
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Term
|
Definition
Free exercise
Isotonic training
Gravity's involvement determines level of intensity
Full range of motion, may incorporate holding phase
Pull-ups, push-ups, back extensions, leg extensions |
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Term
|
Definition
Technique used to improve strength and neuromuscular control
Involves tri-planar activities designed to challenge the whole body
Requires central nervous system to integrate proprioceptive information from multiple muscles to produce a specific movement pattern
Involves concentric, eccentric and isometric muscle contractions |
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Term
| Training for the Female Athlete |
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Definition
Critical for female athlete
Significant hypertrophy is related to testosterone present within body
Remarkable gains are experienced initially
Due to enhanced nervous system and muscle interaction (efficiency-not muscle bulk)
Following initial gains, plateau occurs, with females |
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Term
|
Definition
Males tend to continue to increase strength with training
Critical difference is the ratio of strength to body fat
Females have reduced strength to body weight ratio due to higher percentage of body fat
Ratio can be enhanced through weight training
Results in a decrease in body fat percentage or an increase in lean weight |
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Term
| Cardiorespiratory Endurance |
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Definition
Perform whole body activities for extended period of time
Performance vs. fatigue vs. injury
Aerobic exercise
Low intensity exercise that can be sustained for a long period of time
Anaerobic exercise
Activity where intensity is so high that demand for oxygen is greater than body's ability to deliver
Four components of cardiorespiratory system
Heart
Lungs
Blood vessels
Blood
Improvements in endurance are the results of improvements in these 4 components |
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Term
| cardio-respiratory fitness and endurance is essential to minimize ___ |
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Definition
fatigue and injury.
It is about the body's ability to transport and use oxygen efficiently. |
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Term
| Exercise vs. Heart Function |
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Definition
Main pumping mechanism
Increase exercise = increased oxygen requirement = increase heart pumping
Heart able to adapt through increases in heart rate and stroke volume
Enhances overall cardiac output
Heart responsible for pumping oxygenated blood throughout body |
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Term
| What determines how efficiently the body is using oxygen? |
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Definition
Aerobic capacity = VO2max
More active = higher capacity
Average value = 38-46 ml O2/min/kg
Increases in intensity require higher levels of oxygen consumption
Inherit certain range of maximum aerobic capacity (genetics)
Dependent on activity levels
Also impacted by muscle fiber types |
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Term
| How is maximum aerobic capacity assessed? |
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Definition
Most accurate techniques must be performed in a laboratory setting
Treadmill, bicycle ergometer
Monitor heart rate and gas exchange at particular workload
Generally utilize heart rate to estimate percentage of maximum aerobic capacity
Indirect method
Heart rate and aerobic capacity have linear relationship |
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Term
| Types of Training for Cardiorespiratory Endurance |
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Definition
Continuous
Mode (type of exercise) - must be aerobic in nature
Frequency (at least 3 times/week)
Duration(at least 20 minutes)
Intensity (monitor intensity as % of heart rate or perceived exertion)
Training heart rate – target heart rate
Maximum HR = 208-.7 x AGE
High Intensity Interval training
Intermittent activities involving periods of intense work and active recovery
Must occur at 60-80% of maximal heart rate
Allows for higher intensity training at short intervals over an extended period of time
Most anaerobic sports require short burst which can be mimicked through interval training |
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Term
| types of cardio continued |
|
Definition
Fartlek training
Cross-country running
play
Similar to interval training in the fact activity occurs over a specific period of time but pace and speed are not specified
Consists of varied terrain which incorporates varying degrees of hills
Dynamic form of training
Must elevate heart rate to minimal levels to be effective
Popular form of training in off-season |
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