1 Athlete Needs Analysis Flashcards
What are the five main components of a workout (in terms of design)?
Choice of exercise Order of exercise Resistance used Number of sets Amount of rests between sets and exercises
To analyze the needs of an athlete, what are the 3 questions a programmer must answer?
- What are the metabolic demands of the sport
- What are the biomechanical demands of the sport
- What are the common injuries observed in the sport profile
What is the ultimate goal of a strength and conditioning programmer?
To develop a total conditioning program to improve athletic performance and reduce injuries.
A comprehensive understanding of a sport’s metabolic and biomechanical demands as well as its propensity for injury is needed to meet this goal.
What are the three energy systems that produce ATP?
Conventionally, there are three energy systems that produce ATP:
- ATP-PC (high power, short duration, anaerobic),
- Glycolytic (moderate power/short duration, lactic acid)
- Oxidative (low power/long duration, aerobic, krebs cycle/citric acid cycle).
These sports are mostly ______ and utilize a _______ energy system:
- Road bicycle racing
- Marathon
- Distance swimming
- Long distance track
These sports are mostly aerobic and utilize a krebs cycle/citric acid cycle system:
These sports are mostly ______ and utilize a _______ energy system:
- Archery
- Baseball
- Bowling
- Field events
- Fencing
- Gymnastics
- Skateboarding
- Short sprint track
- Volleyball
These sports are mostly anaerobic and utilize a phosphagens ATP-CP energy system:
Which energy system do these sports primarily utilize?
- Boxing
- Ice Hockey
- Downhill skiing
- Wrestingling
All three roughly equally (ATP-CP, lactic acid system, aerobic system)
Baseball’s metabolic demands are predominately related to the ATP-CP system. What is the best type of training program for this sport?
ATP-CP system:
Long rest programs that don’t place high demands on the lactic acid system (glycolysis)
Why should training programs related to developing maximal strength and power avoid short rest intervals?
Maximal strength and power training requires athletes to be rested and recovered for optimal performance. Programs that place high demands on the lactic acid system can lead to fatigue and compromise other aspects of training.
Sport specific conditioning should include attempts to train the same metabolic systems used in the sport.
Rank the three energy systems in order rapidity in sourcing ATP energy
- ATP-CP system is the fasted. Utilizes phosphagens to make ATP immediately available
- Glycolytic is second fastest. Uses glycolysis to breakdown glucose in the sarcoplasm of muscle fibres to make ATP, lactic acid is a by-product.
- Krebs cycle/citric acid cycle (aerobic system) is the slowest. It breaks down fat, protein, and carbs in the electron transport system of mitochrondria to robustly produce much ATP without producing fatiguing by-products (e.g. lactic acid).
The ATP-CP system only lasts for the first 6 seconds of exercise, then the glycolytic pathway takes over for 1-2 minutes before aerobic metabolism becomes the predominant pathway.
Define an open and closed kinetic chain movement.
Which one is more favoured by physiotherapists for rehabilitation work?
Open: the hands and feet move freely while the body remains relatively static (e.g. kicking a soccer ball)
Closed: the body moves freely while the hands and feet remain relatively static (e.g. pushups and squats)
CKC exercises have gained popularity over Open Kinetic Chain (OKC) exercises because many therapists believe that CKC exercises are more reliable and functional
Superior eccentric contraction and co-contraction of muscles are produced by closed kinetic chain exercises. Along with that, the shear forces are reduced while adding comprehensive forces to the joints which enhances joint stability.
American football lineman push against each other during a block. This is an example of a ____-chain sport movement. What type of exercises may be suitable for this type of athlete?
This is an example of a closed-chain sport movement.
Other closed chain sport movements where the athlete is using force against static junctures such as squats, leg-presses, and pushups)
The acceleration of the body (closed chain exercise) or limb of the body (open chain exercise) will be done thorough a ________ contraction, while the deceleration of a body or limb will be through a ______ contraction.
What is it called when the body or limb is being stabilized without movement?
The acceleration of the body (closed chain exercise) or limb of the body (open chain exercise) will be done thorough a concentric contraction, while the deceleration of a body or limb will be through a eccentric contraction.
When they body or limb is being stabilized without movement the contraction is considered to be isometric.
What are the four questions that should be used to analyze a movement?
- What are the patterns of movement being used (e.g. concentric, eccentric, isometric) and which planes of movement are they in?
- Which joints are involved?
- Which muscles are recruited?
- What is the duration of time that athletes will be engaged in the event?
With these key questions strength and conditioning professionals can determine the demands placed on the body during the sport. They can then manipulate and match the acute variables that govern their program’s design to match the metabolism and movements involved in the sport.
Why are compound multi-joint exercises vital in any training program?
Single-joint exercises along cannot improve neurological coordination between joints. These exercises provide the core around which a good program is built.
