Athletic populations Flashcards
Periodization, Plyometrics, Speed + Agility
1
Q
What is periodization?
A
A theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes
2
Q
What are the evaluation criteria for a needs analysis?
A
- Physiological aspects of the activity
- Biomechanical aspects of the activity
- Common injury sites of the activity
- Position specific attributes of the activity (if sport related)
3
Q
What are the attributes of the activity to be avaluated in a needs analysis?
A
- Movement analysis: body and limb movement patterns and muscular involvement
- Physiological analysis: strength, power, hypertrophy, muscular endurance, speed, agility, flexibility, and metabolic capabilities required of the activity
- Injury analysis: common sites for injury to joints and muscles and causative factors
4
Q
Why use periodization to plan exercise training?
A
- Without proper planning and design, results may not be optimal, and major training benefits may become stagnant or lost
- Periodization also allows for rest/recovery and variation, which are crucial
5
Q
What are the components of a needs analysis?
A
- Evaluation of the Activity: Physiological, biomechanical aspects, common injury sites, and position-specific attributes. Movement, physiological (strength, power, etc.), and injury analysis
- Assessment of the Individual: Profile (needs, goals, training history, injury status, fitness testing), training status (type, length, intensity, experience), physical testing and evaluation (fitness capabilities, normative data comparison), and primary training goal
6
Q
What is a detraining load?
A
Where the magnitude of the load leads to a decrease in performance results, in the functional capabilities of the athlete, or both
7
Q
What is a retaining load?
A
Where the magnitude is in the neutral zone at which the level of fitness is maintained
8
Q
What is a stimulating load?
A
Where the magnitude of the training load is above the neutral level and positive adaptation may take place
9
Q
What do the graphs look like for resting intervals of short,optimal, and too long?
I think “RI” means resting interval
A
- Short: waves with triangle tips decreasing over time
- Optimal: Waves like the japanese paiting moving up with time
- Too long: Hills with rounded tops that neither increases nor decreases over time
10
Q
What can happen if the training load is too high or recovery is insufficient?
A
Detraining can occur, leading to a decrease in performance and functional capabilities
11
Q
What happens when the training load is in the “neutral zone”?
A
Retaining occurs, where the level of fitness is maintained
12
Q
What type of training load is needed for positive adaptation?
A
A stimulating training load, which is above the neutral level
13
Q
What are the different levels of a periodized training plan?
A
- Macrocycle: Typically an entire training year (or up to 4 years).
- Mesocycles: Two or more cycles within a macrocycle, lasting several weeks to months (typically 4 weeks).
- Microcycles: Several days up to 2 weeks (typical duration is 1 week).
- Training session: An individual workout
14
Q
What is the focus of periodized training plans over time?
A
They systematically shift from general nonspecific activities of high volume and low intensity toward activities of lower volume and higher intensities
15
Q
What is the preparatory period? When does it typically occur? What is its emphasis?
A
- The initial and usually longest period, occurring during the off-season when there are no competitions and sport-specific work is limited
- The major emphasis is establishing a base level of conditioning to increase tolerance for more intense training
16
Q
What are the characteristics of the hypertrophy/strength endurance phase?
A
Low to moderate intensity (50-75% of 1RM) and high volumes (3-6 sets of 8-20 repetitions)
17
Q
What are the characteristics of the basic strength phase?
A
High intensity (80-95% of 1RM) and moderate to high volume (2-6 sets of 2-6 repetitions)
18
Q
What is the first transition period? What is its typical focus in resistance training?
A
- A linkage between the preparatory and competitive periods
- Focuses on the elevation of strength and its translation to power development (strength/power phase: low to very high loads [30-95% 1RM] and low volumes [2-5 sets of 2-5 repetitions])
19
Q
What are the characteristics of the competitive period for peaking? For maintenance?
A
- Peaking: Very high to low intensity (50% to ≥93% of 1RM) and very low volume (1-3 sets of 1-3 repetitions).
- Maintenance: Moderate to high intensity (85-93% of 1RM) with moderate volumes (about 2-5 sets of 3-6 repetitions).
20
Q
What is the second transition period? When does it occur? What is its purpose?
A
- (Active rest) Between the competitive season and the next macrocycle’s preparatory period
- It provides a period for athletes to rehabilitate injuries and refresh physically and mentally
21
Q
How do the periodization periods relate to sport seasons?
A
- Off-season: Preparatory period
- Preseason: First transition period (focus on strength/power)
- In-Season: Contains the competitive period
- Postseason: Second transition period (active rest)
22
Q
What is a linear periodization model?
A
- Traditional model with gradually progressive mesocycle increases in intensity over time
- May also use Step Loading for short-term variation
23
Q
What is block periodization?
A
A training cycle of highly concentrated specialized workloads; a modification of the linear model
24
Q
What is undulating or nonlinear periodization?
A
- A model with large fluctuations in load and volume assignments for core exercises
- Can also be flexible nonlinear based on athlete perception or objective measures
25
What are the 4 blocks of **block periodization**?
* General/accumulation block
* Specific/transformation block
* Compeditive/realization block
* Recovery block
26
What is the general/accumulation block?
* Development of basic abilities (endurance, strength, ect.)
* High volume, low intensity
* ~2-6 weeks
27
What is the specific/transformation block?
* Volume is lowered, intensity is raised
* Sports specific technique training
* ~2-4 weeks
28
What is the compeditive/realization block?
* Modelling of compeditive performance
* Contains active rest period
* ~8-15 days
29
What is the recovery block?
* Active recovery is utilized
* Preperation for next block or recovery from main event
* Length varies on individual, sport, and program
30
What is important for the success of an annual training plan?
The sport coach and the strength and conditioning professional must plan the program together and share goals and strategies
31
What is plyometric exercise?
* Activities that enable a muscle to reach **maximal force** in the **shortest possible time**
* It involves a prestretch or countermovement utilizing the stretch-shortening cycle (SSC)
32
What is the stretch-shortening cycle (SSC)? What are its components?
* Employs both the energy storage of the Series Elastic Component and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time
1. Eccentric
2. Amortization (the pause between)
3. Concentric
33
What phase of the SSC stores elastic energy?
The eccentric phase
34
What aspects of an athlete should be evaluated before designing a plyometric program? (Needs analysis)
Sport, sport position, and training status
35
What are the different modes of plyometric exercises?
* Lower body (jumps, bounds)
* Upper body (medicine ball throws, push-ups)
* Trunk (modified, shorter, quicker movements)
Lower body is appropriate for virtually any athlete
36
What is **plyometric intensity**? How is it controlled? What is the relationship between intensity and volume?
* The amount of stress placed on muscles, connective tissues, and joints
* Primarily controlled by the type of plyometric drill
* Generally, as intensity increases, volume should decrease
37
What factors affect the intensity of **lower body** plyometric drills?
* Points of contact
* Speed
* Height of the drill
* Body weight
38
What is the typical frequency of plyometric training? What is the guideline for recovery time?
* Commonly two or three sessions per week
* Typical recovery time guideline is 42 to 72 hours between sessions
* Drills for a given body area should not be performed two days in succession
39
How should recovery between repetitions and sets in plyometrics be managed?
* For depth jumps, 5 to 10 seconds between repetitions and 2 to 3 minutes between sets
* Determined by a proper work-to-rest ratio (1:5 to 1:10) specific to the drill
## Footnote
Power training, not carido
40
How is plyometric volume expressed for **lower** and **upper** body drills?
* **Lower body:** Foot contacts per workout (or distance for bounding)
* **Upper body:** Number of throws or catches per workout
41
What is the typical **length** of plyometric training programs? How quickly can improvements be seen?
* Most programs range from **6 to 10 weeks**
* Vertical jump height can improve as soon as **4 weeks**
42
What principle must be followed in plyometric training progression?
**Progressive overload:** the systematic increase in training frequency, volume, and intensity
43
What are the volumes (contacts per session) for a beginer, intermediat, and advanced individual in plyometric training?
* **Beginner:** 80-100
* **Intermediate:** 100-120
* **Advanced:** 120-140
44
What are the components of a plyometric exercise session warm-up?
**1.** A general warm-up
**2.** stretching
**3.** A specific warm-up (low-intensity, dynamic movements
45
What are considerations for plyometric training with adolescents?
* Consider physical and emotional maturity, gradually progress from simple to complex, and allow a minimum of two or three days of recovery
* Depth jumps and high-intensity lower body plyometrics are contraindicated for prepubescent and adolescent children without proper supervision
46
What is included in effective plyometric training programs?
* Mode
* Intensity
* Frequency
* Recovery
* Volume
* Program length
* Progression
* Warm-up
47
What are considerations for plyometric training with Masters (older adults) athletes?
Include no more than 5 low- to moderate-intensity exercises, use a lower volume (fewer foot contacts), and allow 3 or 4 days of recovery
48
What are important safety considerations for plyometric training
* **Pretraining evaluation:** Proper technique (landing technique is crucial), strength (technique may be more important than a specific 1RM), and balance (ability to hold a single-leg stance or half squat).
* **Physical characteristics:** Athletes over 220 pounds may have increased injury risk, and depth jumps should be limited to 18 inches or less for this population.
* **Equipment and facilities:** Adequate shock-absorbing landing surface, sufficient training area size and ceiling height, sturdy nonslip boxes of appropriate height and landing surface, proper footwear (ankle/foot support, lateral stability, nonslip sole)
* **Supervision:** Closely monitor technique.
* **Depth jumping:** Recommended height range (16-42 inches, norm 30-32 inches), with lower limits for heavier athletes
| ASSESS TECHNIQUE FIRST
49
Define speed.
* The skills and abilities needed to achieve high movement velocities
* Stride length + Stride frequency
50
Define change of direction.
The skills and abilities needed to explosively change movement direction, velocities, or modes
51
Define agility.
* The skills and abilities needed to change direction, velocity, or mode **in response to a stimulus**
* It requires perceptual-cognitive ability in combination with deceleration and reacceleration
52
What do more successful sprinters tend to have?
Greater stride lengths and more frequent stride frequency
53
What is the importance of braking impulse in change of direction and agility?
The production of braking forces over certain periods of time should be considered during these maneuvers, in addition to acceleration
54
How does the nervous system contribute to speed development?
Increases in neural drive (rate of action potentials) are related to increases in muscular force production and the rate of force production (RFD), which can improve impulse generation
55
Define the stretch-shortening cycle (SSC) in the context of speed.
* An **eccentric-concentric** coupling phenomenon where muscle-tendon complexes are rapidly lengthened and immediately shortened in a reactive or elastic manner
* It **increases mechanical efficiency** and **impulse acutely**, and upregulates muscle stiffness and enhances neuromuscular activation chronically
56
What should training for speed emphasize regarding the SSC and muscle groups?
Exercises that increase neural drive while overloading musculature of the hip and knee regions involved in the SSC
57
What is the plant phase of a change-of-direction movement? What is critical during this phase?
* The transition between the deceleration step and the acceleration step
* Body positioning and the ability to maintain strong trunk positions during deceleration and reorientation are critical
58
What are the phases of linear sprinting?
The start, acceleration, and top speed
## Footnote
All require athlete to volitionally move the lower limbs at maximal speeds
59
What are training goals for improving running speed regarding ground support time and the SSC?
* Emphasize brief ground support times to achieve rapid stride rate (requires high explosive strength).
* Emphasize further development of the SSC to increase the amplitude of impulse for each step
* Complete weightlifting movements and their derivatives can overload the SSC
59
What are the key physical abilities that determine change-of-direction ability?
The ability to decelerate, reorient the body, and then explosively reaccelerate
60
What are the phases of sprinting technique at macimum velocity?
**A)** Late flight to early support
**B)** Eary support
**C)** midsupport
**D)** Late support, toe off
61
What are components of perceptual-cognitive ability that affect agility?
* Visual scanning
* Anticipation
* Pattern recognition
* Knowledge of the situation
* Decision-making time and accuracy
* Reaction time
| Many of these are sport-specific
61
What are technical guidelines and coaching cues for agility and change of direction?
* Visual focus
* Body position during braking and reacceleration
* Leg action
* Arm action
62
What are the primary goals of agility performance training?
* Enhanced perceptual-cognitive ability
* Effective and rapid braking
* Rapid reacceleration
63
How is speed developed through training? What is the role of strength training?
* Sprinting requires near-maximum to maximum muscle activation, dependent on high central nervous system activity (rate coding)
* Transfer of strength to sprinting requires emphasis on the specificity of training (similar movement patterns, peak force, RFD, acceleration, and velocity)
64
What is the difference between mobility and flexibility? Why is mobility important for speed?
* **Mobility** is the freedom of a limb to move through a desired range of motion, while **flexibility** is a joint's total range of motion
* Proper postural integrity (mobility) is important before practice or competition as positional characteristics can limit performance
65
How can perceptual-cognitive ability be integrated into agility training?
Begin by adding a perceptual-cognitive component (e.g., a whistle, coach command, flashing light) to common closed-skill change-of-direction drills
66
Define frequency, intensity, relief/recovery interval, repetition, series, set, volume, and work-to-rest ratio in training.
* **Frequency:** Number of training sessions in a given time.
* **Intensity:** Effort of a repetition.
* **Relief/recovery interval:** Time between repetitions and sets.
* **Repetition:** Execution of a specific workload or movement.
* **Series:** A group of sets and relief intervals.
* **Set:** A group of repetitions and relief intervals.
* **Volume:** Amount of work performed in a session or time period.
* **Work-to-rest ratio:** Relative density of exercise and relief intervals in a set
67
How should speed development strategies be planned?
* Tactics should be **periodized** to address physical and psychological components through emphasis and de-emphasis on qualities in a phasic manner
* Training periods should be designed to fully maximize a fitness quality
67
What are the steps for agility development strategies?
**1.** Perform a needs analysis of the sport and match tests.
**2.** Determine strengths and weaknesses by comparing results.
**3.** Plan the development of a primary and secondary area of need.
**4.** Distribute available time based on need identification.
**5.** Provide a preliminary plan for transition of percent distribution through training blocks
