Ch. 13 - 17 Review Flashcards
The range of possible movement about a joint and its surrounding muscles during PASSIVE movement.
Static flexibility
The available ROM using voluntary muscular actions during active movement.
Dynamic Flexibility
Active contraction of a muscle before stretching it
Autogenic Inhibition
Contract the opposite muscle before stretching
Reciprocal Inhibition
Slow, constant stretch at end of ROM for 30 sec
Static Stretch
Active muscular effort using a bouncing-type movement
Ballistic Stretch
Using sport-specific movements to prepare the body for activity and increase ROM
Dynamic Stretch
- Passive stretch for 10 sec at point of tension.
- Isometric contraction for 6 sec. (“don’t let me move the leg”)
- Passive stretch for 30 sec
Hold-Relax
Bar grip - thumb does not wrap around the bar.
Open or False grip
Three grip widths
narrow
common
wide
The most strenuous movement of a repetition
Sticking Point
Athletes should exhale through the _______ ______ and inhale during the ______ ________ phase of the repetition.
exhale through STICKING POINT
inhale through LESS STRESSFUL
One or more spotters required with free weights when the bar is: (4 scenarios)
Moving over the head
Positioned on the back
Racked on the front of the shoulders
Passing over the face
Exceptions to required spotter (2 scenarios)
Power exercises
Fast moving bar (spotter not practical)
Exercise type - emphasize loading the spine directly or indirectly
Structural
Exercise type - structural exercises performed very quickly or explosively.
Power Exercises
Training frequency: (sessions per week) Off-season \_\_ - \_\_ Preseason \_\_ - \_\_ In-season \_\_ - \_\_ Postseason \_\_ - \_\_
Off-season 4-6
Preseason 3-4
In-season 1-3
Postseason 0-3
Upper and lower body exercises are performed with minimal rest periods, this method is also referred to as ________ _______.
Circuit Training
Two sequentially performed exercises that stress two opposing muscles or muscle areas.
Supersets
Sequentially performing two different exercises for the same muscle group.
Compound Sets
Force x displacement
Mechanical work
A practical measure for the quantity of work performed in resistance training.
Load-Volume
Weight units x repetitions
Load-Volume
Amount of weight assigned to an exercise set
Load
Greatest amount of weight that can be lifted with proper technique for only one repetition.
1-repetition maximum
Most weight lifted for a specified number of repetitions.
Repetition maximum
2 or more repetitions over his or her assigned repetition goal in the last set in 2 consecutive workouts.
2-for-2-rule
The total amount of weight lifted in a training session
Volume
A group of repetitions
Set
Total number of repetitions performed during a workout session.
Repetition-Volume
Sets x Reps x Weight
Load-Volume
Single-set training may be appropriate for __________ individuals.
untrained
Training goal: Strength
Goal reps: __
Sets: __
Strength
Goal Reps:
Training goal: Power - Single-effort
Goal reps: __
Sets: __
Power - Single-effort event
Goal reps: 1-2
Sets: 3-5
Training goal: Power - Multiple-effort
Goal reps: __
Sets: __
Power - Multiple-Effort Event
Goal reps: 3-5
Sets: 3-5
Training goal: Hypertrophy
Goal reps: __
Sets: __
Hypertrophy
Goal reps: 6-12
Sets: 3-6
Training goal: Muscular Endurance
Goal reps: __
Sets: __
Muscular Endurance
Goal reps: >12
Sets: 2-3
Primary resistance Training Goal: __________
-Lower than those for strength training in order to maximize the quality of exercise
Power
Primary resistance Training Goal: __________
-Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.
Hypertrophy
Primary resistance Training Goal: __________
-Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.
Muscular Endurance
The time dedicated to recovery between sets and exercises is called the _____ ______ or ________ _____.
REST PERIOD or INTERSET REST
Rest periods for strength and power range from __ to __ ____
2 to 5 MINS
Rest periods for hypertrophy range from __ to __ ____
30 ro 90 SECS
Rest periods for muscular endurance should be __ ___ or ____
30 SECS or LESS
Rapid stretch increases and stores elastic energy in tendons and muscles.
Stored energy is released with an immediate concentric muscle action
Plyometrics
SEC - __________________________
Series Elastic Component
Stores elastic energy when stretched
CC
Contractile Component
PEC - __________________________
Parallel Elastic Component
Exerts a passive force
The body’s involuntary response to an external stimulus that stretches the muscles.
Stretch Reflex
Stretch stimulates _______ _______ sending signal to the spinal via Type __ nerve fibers
Stretch stimulates MUSCLE SPINDLES sending signal to the spinal via Type 1a nerve fibers
1a fiber synapses with the _____ ______ _______
Alpha Motor Neurons
Alpha motor neuron causes _____ _______ of _________ ______
Reflex Contraction of Estrafusal Fibers
SSC
Stretch-Shortening Cycle
Three phases of Stretch-Shortening Cycle
Eccentric
Amortization
Concentric
Typical recovery time between plyometric REPS.
5 to 10 seconds
Typical recovery time between sets of depth jumps (plyometrics)
2 to 3 mins
Proper work-to-rest-ratio time between plyometric sets should be determined specific to the ________ and _____ of drill being performed
VOLUME and TYPE
(Plyometric) Drills for a given body area should not be performed ____ ____ in __________
TWO DAY in SUCCESSION
Appropriate Plyometric Volumes: Beginner
80 to 100
Appropriate Plyometric Volumes: Intermediate
100 to 120
Appropriate Plyometric Volumes: Advanced
120 to 140
Plyometric Program Length
6 to 10 weeks
Exception to plyometric program length?
Improvements as quickly as __ ______.
Vertical Jump
4 weeks
Plyometrics is a form of resistance training and thus must follow the principles of ___________ __________.
Progressive Overload
The primary goal with plyometric training in adolescents is to develop _____________ _______ and __________ ______.
Neuromuscular Control
Anaerobic Skills
Consider both ________ and __________ _________ in plyometric training with adolescents.
PHYSICAL and EMOTIONAL MATURITY
Adolescent plyometric training should gradually from ________ to _______.
SIMPLE to COMPLEX
Adolescents should have a minimum of __ to __ days of recovery between workouts.
2 to 3 days
“Masters” (seniors) should do a maximum of __ plyometric exercises.
The intensity should be ___ to _______ intensity.
5 LOW to MODERATE-intensity
“Masters” plyometric training should be lower _______.
lower VOLUME
“Masters” should get __ to __ days of recovery between plyometric workouts.
3 to 4
_____________ children should not perform ______ ______ and other high-intensity lower body drills
Prepubescent
Depth Jumps
Don’t combine ________ _________ training and plyometrics on the same day.
The exception to this - __________ ________
Heavy Resistance
Advanced Athletes
Perform plyometric exercise ______ aerobic endurance
plyometric BEFORE aerobic
________ exercises may have a negative effect on power production.
Aerobic
(Plyometric) Pre-training Evaluation:
Proper ________ technique is essential.
(_________ in line with the _______)
Proper LANDING
SHOULDERS in line with KNEES
(Plyometric) Pre-training Evaluation: Strength
1RM squat should be at least ___ times his or her body weight for lower body plyometrics
1.5 times
(Plyometric) Pre-training Evaluation: Strength
Bench press 1RM should be at least ___ times the body weight for larger athletes and at least ___ times the body weight for smaller athletes for upper body plyometrics.
Larger Athletes - 1.0 times (body weight)
Smaller Athletes - 1.5 times (body weight)
(Plyometric) Pre-training Evaluation: Strength
Upper-body alternative to 1RM bench press.
5 clap push-ups in a row
Cut-off from “larger athletes” to “smaller athletes”
220lbs (100kg)
(Plyometric) Pre-training Evaluation: SPEED
Should be able to squat ___% of body weight __ times in __ seconds for lower body plyometrics.
60% of body weight
5 times in 5 seconds
(Plyometric) Pre-training Evaluation: SPEED
Should be able to bench press ___% of body weight __ times in __ seconds for upper body plyometrics
60% of body weight
5 times in 5 seconds
(Plyometric) Pre-training Evaluation: BALANCE
Must be able to hold balance position for ___ _______.
30 SECONDS
(Plyometric) Pre-training Evaluation: BALANCE
Beginner: __ ___ balance for ___ _______
Advanced: ______-___ _____ _____ for ___ ________.
Beginner: 1 LEG balance for 30 SECONDS
Advanced: SINGLE-LEG HALF SQUAT for 30 SECONDS
Athletes weighing over ____ lbs should not perform depth jumps from heights greater than ___ ______.
220lbs
18 INCHES
Bounding and running drills need at least ___ m of straightaway, some up to ___ m.
30 m
100 m
Standing, box, and depth jumps need minimal surface area, but the ceiling height must be __ to __ m.
3 to 4 m
Boxes should be sturdy and has a _______ ____.
Nonslip Top
Box height runs from __ to __ inches and landing surface should be at least __ by __ inches.
height: 6 to 42 inches
landing surface: 18 x 24 inches
Height for depth jump ranges from __ to __ inches.
Depth jumps for athletes over ___lbs should be __ inches or less
Regular height: 16 to 42 inches
over 220lbs: 18 inches or less
6 steps for implementing a plyometric program.
Evaluate athlete Safe facilities and equipment Goals - sports specific (determine) Variables Teach proper Technique Progress the Program
The skills and abilities needed to achieve high movement velocity
Speed
The skills and abilities needed to explosively change movement velocities or modes.
Agility
The ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities.
Speed-Endurance
In order to execute movement techniques, athletes must skillfully apply _____ - the product of _____ and __________
FORCE - the product of MASS and ACCELERATION
(force versus time) absolute maximum force development may require ___ to ___ seconds.
0.6 to 0.8 seconds.
(velocity versus force) The greatest forces occur during _________ _________ actions.
EXPLOSIVE ECCENTRIC actions
Depending on the movement, maximum power (Pm) is usually produced at __% to __% of maximum force (Fm) and velocity (Vm)
30% to 50%
The change in momentum resulting from a force, measured as the product of force and time.
Impulse
The rate of doing work, measured as the product of force and velocity.
Power
Eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened or stretch loaded and immediately shortened in a reactive or elastic manner.
Stretch-Shortening Cycle
SSC
Stretch-Shortening Cycle
The athlete’s ability to perform explosive actions.
Reactive Ability
_______ ______ can be improved though reactive-explosive training.
Reactive Ability
The time it takes an athlete to react.
Reaction Time
_________ strength qualities also play an important role in aerobic endurance activities, such as distance running
Explosive
Sprinting Performance & Stride Analysis:
Linear sprinting involves a series of 3 subtasks…
Start
Acceleration
Maximum Velocity
The movement mechanics of the three subtasks of linear sprinting are characterized by two phases…
Flight
Support
Sprinting technique at maximum velocity:
5 stages
Early Flight Mid-flight Late Flight Early Support Late Support
Running is a ________ mode of locomotion with alternating phases of _______ and single-leg ________
Ballistic
Flight and single-leg Support
Sprinting Errors…
Hands too wide apart in four-point stance
Arms shoulder-width
Sprinting Errors…
90 degree knee angle of front leg not achieved
Adjust hip height
Running - Minimize _______ ______ at ground contact by maximizing the _________ ________ of the leg and foot at touchdown.
minimize BRAKING FORCES
maximize BACKWARD VELOCITY
Ability to modify action upon changing conditions and situations.
Adaptive Ability
Static and dynamic equilibrium.
Balance
Coordination of body movements into a given action.
Combinatory Ability
Accurate, economical adjustment of body movements and mechanics
Differentiation
Control of movements in time and space
Orientation
Quick, well-directed response to stimuli
Reactiveness
Dynamic motion pattern, timing, and variation
Rhythm
Closed versus Open Skills.
Closed = defined, predictable, programmed Open = random, changing
Continuous Vs Discrete Vs Serial Skills
Continuous = no start/stop Discrete = defined start/stop Serial = one discrete task after another
Maximal backward running velocities tend to be ___% to ___% of forward velocities.
backward velocities 60% to 80% of forward velocities
Linear sprinting can be described as a _______, ______ task.
Closed/Serial
(Steps needed to decelerate)
1/2 speed - __ steps
3/4 speed - __ steps
Full speed - __ steps
1/2 speed - 3 steps
3/4 speed - 5 steps
Full speed - 7 steps
Primary method for speed and agility development is execution of sound _________ _________ in a ________ ______
MOVEMENT TECHNIQUE in a SPECIFIC TASK
Secondary methods for speed and agility development include _______ __________ and _______ ___________ training.
SPRINT RESISTANCE and SPRINT ASSISTANCE
Tertiary methods for speed and agility development include ________, ________ and _______-___________ training.
MOBILITY, STRENGTH and SPEED-ENDURANCE
The duration or distance over which a repetition is executed.
Exercise (or work) Interval
The sequence in which a set of repetitions is executed.
Exercise Order
The relative density of exercise and relief intervals in a set, expressed as a ratio.
Exercise Relief
Exercise relief is also call _____:_____ ratio
WORK:REST ratio
The number of training sessions performed in a given time period
Frequency
The effort with which a repetition is executed.
Intensity
The time period between repetitions and sets.
Relief or Recovery (or rest) Interval
The execution of a specific work-load assignment or movement technique
Repetition
A group of sets and relief intervals
Series
A group of repetitions and relief intervals
Set
The amount of work performed in a given training session or time period
Volume
