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Exercise Science > Ch. 13 - 17 Review > Flashcards

Ch. 13 - 17 Review Flashcards

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1
Q

The range of possible movement about a joint and its surrounding muscles during PASSIVE movement.

A

Static flexibility

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2
Q

The available ROM using voluntary muscular actions during active movement.

A

Dynamic Flexibility

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3
Q

Active contraction of a muscle before stretching it

A

Autogenic Inhibition

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4
Q

Contract the opposite muscle before stretching

A

Reciprocal Inhibition

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5
Q

Slow, constant stretch at end of ROM for 30 sec

A

Static Stretch

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6
Q

Active muscular effort using a bouncing-type movement

A

Ballistic Stretch

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7
Q

Using sport-specific movements to prepare the body for activity and increase ROM

A

Dynamic Stretch

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8
Q
  • 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
A

Hold-Relax

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9
Q

Bar grip - thumb does not wrap around the bar.

A

Open or False grip

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10
Q

Three grip widths

A

narrow
common
wide

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11
Q

The most strenuous movement of a repetition

A

Sticking Point

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12
Q

Athletes should exhale through the _______ ______ and inhale during the ______ ________ phase of the repetition.

A

exhale through STICKING POINT

inhale through LESS STRESSFUL

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13
Q

One or more spotters required with free weights when the bar is: (4 scenarios)

A

Moving over the head
Positioned on the back
Racked on the front of the shoulders
Passing over the face

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14
Q

Exceptions to required spotter (2 scenarios)

A

Power exercises

Fast moving bar (spotter not practical)

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15
Q

Exercise type - emphasize loading the spine directly or indirectly

A

Structural

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16
Q

Exercise type - structural exercises performed very quickly or explosively.

A

Power Exercises

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17
Q 
Training frequency: (sessions per week)
Off-season \_\_ - \_\_
Preseason \_\_ - \_\_
In-season \_\_ - \_\_
Postseason \_\_ - \_\_
A

Off-season 4-6
Preseason 3-4
In-season 1-3
Postseason 0-3

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18
Q

Upper and lower body exercises are performed with minimal rest periods, this method is also referred to as ________ _______.

A

Circuit Training

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19
Q

Two sequentially performed exercises that stress two opposing muscles or muscle areas.

A

Supersets

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20
Q

Sequentially performing two different exercises for the same muscle group.

A

Compound Sets

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21
Q

Force x displacement

A

Mechanical work

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22
Q

A practical measure for the quantity of work performed in resistance training.

A

Load-Volume

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23
Q

Weight units x repetitions

A

Load-Volume

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24
Q

Amount of weight assigned to an exercise set

A

Load

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25
Q

Greatest amount of weight that can be lifted with proper technique for only one repetition.

A

1-repetition maximum

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26
Q

Most weight lifted for a specified number of repetitions.

A

Repetition maximum

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27
Q

2 or more repetitions over his or her assigned repetition goal in the last set in 2 consecutive workouts.

A

2-for-2-rule

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28
Q

The total amount of weight lifted in a training session

A

Volume

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29
Q

A group of repetitions

A

Set

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30
Q

Total number of repetitions performed during a workout session.

A

Repetition-Volume

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31
Q

Sets x Reps x Weight

A

Load-Volume

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32
Q

Single-set training may be appropriate for __________ individuals.

A

untrained

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33
Q

Training goal: Strength
Goal reps: __
Sets: __

A

Strength

Goal Reps:

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34
Q

Training goal: Power - Single-effort
Goal reps: __
Sets: __

A

Power - Single-effort event
Goal reps: 1-2
Sets: 3-5

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35
Q

Training goal: Power - Multiple-effort
Goal reps: __
Sets: __

A

Power - Multiple-Effort Event
Goal reps: 3-5
Sets: 3-5

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36
Q

Training goal: Hypertrophy
Goal reps: __
Sets: __

A

Hypertrophy
Goal reps: 6-12
Sets: 3-6

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37
Q

Training goal: Muscular Endurance
Goal reps: __
Sets: __

A

Muscular Endurance
Goal reps: >12
Sets: 2-3

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38
Q

Primary resistance Training Goal: __________

-Lower than those for strength training in order to maximize the quality of exercise

A

Power

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39
Q

Primary resistance Training Goal: __________
-Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.

A

Hypertrophy

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40
Q

Primary resistance Training Goal: __________

-Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.

A

Muscular Endurance

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41
Q

The time dedicated to recovery between sets and exercises is called the _____ ______ or ________ _____.

A

REST PERIOD or INTERSET REST

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42
Q

Rest periods for strength and power range from __ to __ ____

A

2 to 5 MINS

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43
Q

Rest periods for hypertrophy range from __ to __ ____

A

30 ro 90 SECS

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44
Q

Rest periods for muscular endurance should be __ ___ or ____

A

30 SECS or LESS

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45
Q

Rapid stretch increases and stores elastic energy in tendons and muscles.
Stored energy is released with an immediate concentric muscle action

A

Plyometrics

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46
Q

SEC - __________________________

A

Series Elastic Component

Stores elastic energy when stretched

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47
Q

CC

A

Contractile Component

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48
Q

PEC - __________________________

A

Parallel Elastic Component

Exerts a passive force

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49
Q

The body’s involuntary response to an external stimulus that stretches the muscles.

A

Stretch Reflex

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50
Q

Stretch stimulates _______ _______ sending signal to the spinal via Type __ nerve fibers

A

Stretch stimulates MUSCLE SPINDLES sending signal to the spinal via Type 1a nerve fibers

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51
Q

1a fiber synapses with the _____ ______ _______

A

Alpha Motor Neurons

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52
Q

Alpha motor neuron causes _____ _______ of _________ ______

A

Reflex Contraction of Estrafusal Fibers

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53
Q

SSC

A

Stretch-Shortening Cycle

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54
Q

Three phases of Stretch-Shortening Cycle

A

Eccentric
Amortization
Concentric

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55
Q

Typical recovery time between plyometric REPS.

A

5 to 10 seconds

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56
Q

Typical recovery time between sets of depth jumps (plyometrics)

A

2 to 3 mins

57
Q

Proper work-to-rest-ratio time between plyometric sets should be determined specific to the ________ and _____ of drill being performed

A

VOLUME and TYPE

58
Q

(Plyometric) Drills for a given body area should not be performed ____ ____ in __________

A

TWO DAY in SUCCESSION

59
Q

Appropriate Plyometric Volumes: Beginner

A

80 to 100

60
Q

Appropriate Plyometric Volumes: Intermediate

A

100 to 120

61
Q

Appropriate Plyometric Volumes: Advanced

A

120 to 140

62
Q

Plyometric Program Length

A

6 to 10 weeks

63
Q

Exception to plyometric program length?

Improvements as quickly as __ ______.

A

Vertical Jump

4 weeks

64
Q

Plyometrics is a form of resistance training and thus must follow the principles of ___________ __________.

A

Progressive Overload

65
Q

The primary goal with plyometric training in adolescents is to develop _____________ _______ and __________ ______.

A

Neuromuscular Control

Anaerobic Skills

66
Q

Consider both ________ and __________ _________ in plyometric training with adolescents.

A

PHYSICAL and EMOTIONAL MATURITY

67
Q

Adolescent plyometric training should gradually from ________ to _______.

A

SIMPLE to COMPLEX

68
Q

Adolescents should have a minimum of __ to __ days of recovery between workouts.

A

2 to 3 days

69
Q

“Masters” (seniors) should do a maximum of __ plyometric exercises.
The intensity should be ___ to _______ intensity.

A

5 LOW to MODERATE-intensity

70
Q

“Masters” plyometric training should be lower _______.

A

lower VOLUME

71
Q

“Masters” should get __ to __ days of recovery between plyometric workouts.

A

3 to 4

72
Q

_____________ children should not perform ______ ______ and other high-intensity lower body drills

A

Prepubescent

Depth Jumps

73
Q

Don’t combine ________ _________ training and plyometrics on the same day.
The exception to this - __________ ________

A

Heavy Resistance

Advanced Athletes

74
Q

Perform plyometric exercise ______ aerobic endurance

A

plyometric BEFORE aerobic

75
Q

________ exercises may have a negative effect on power production.

A

Aerobic

76
Q

(Plyometric) Pre-training Evaluation:
Proper ________ technique is essential.
(_________ in line with the _______)

A

Proper LANDING

SHOULDERS in line with KNEES

77
Q

(Plyometric) Pre-training Evaluation: Strength

1RM squat should be at least ___ times his or her body weight for lower body plyometrics

A

1.5 times

78
Q

(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.

A

Larger Athletes - 1.0 times (body weight)

Smaller Athletes - 1.5 times (body weight)

79
Q

(Plyometric) Pre-training Evaluation: Strength

Upper-body alternative to 1RM bench press.

A

5 clap push-ups in a row

80
Q

Cut-off from “larger athletes” to “smaller athletes”

A

220lbs (100kg)

81
Q

(Plyometric) Pre-training Evaluation: SPEED

Should be able to squat ___% of body weight __ times in __ seconds for lower body plyometrics.

A

60% of body weight

5 times in 5 seconds

82
Q

(Plyometric) Pre-training Evaluation: SPEED

Should be able to bench press ___% of body weight __ times in __ seconds for upper body plyometrics

A

60% of body weight

5 times in 5 seconds

83
Q

(Plyometric) Pre-training Evaluation: BALANCE

Must be able to hold balance position for ___ _______.

A

30 SECONDS

84
Q

(Plyometric) Pre-training Evaluation: BALANCE
Beginner: __ ___ balance for ___ _______
Advanced: ______-___ _____ _____ for ___ ________.

A

Beginner: 1 LEG balance for 30 SECONDS
Advanced: SINGLE-LEG HALF SQUAT for 30 SECONDS

85
Q

Athletes weighing over ____ lbs should not perform depth jumps from heights greater than ___ ______.

A

220lbs

18 INCHES

86
Q

Bounding and running drills need at least ___ m of straightaway, some up to ___ m.

A

30 m

100 m

87
Q

Standing, box, and depth jumps need minimal surface area, but the ceiling height must be __ to __ m.

A

3 to 4 m

88
Q

Boxes should be sturdy and has a _______ ____.

A

Nonslip Top

89
Q

Box height runs from __ to __ inches and landing surface should be at least __ by __ inches.

A

height: 6 to 42 inches

landing surface: 18 x 24 inches

90
Q

Height for depth jump ranges from __ to __ inches.

Depth jumps for athletes over ___lbs should be __ inches or less

A

Regular height: 16 to 42 inches

over 220lbs: 18 inches or less

91
Q

6 steps for implementing a plyometric program.

A 
Evaluate athlete
Safe facilities and equipment
Goals - sports specific
(determine) Variables
Teach proper Technique
Progress the Program
92
Q

The skills and abilities needed to achieve high movement velocity

A

Speed

93
Q

The skills and abilities needed to explosively change movement velocities or modes.

A

Agility

94
Q

The ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities.

A

Speed-Endurance

95
Q

In order to execute movement techniques, athletes must skillfully apply _____ - the product of _____ and __________

A

FORCE - the product of MASS and ACCELERATION

96
Q

(force versus time) absolute maximum force development may require ___ to ___ seconds.

A

0.6 to 0.8 seconds.

97
Q

(velocity versus force) The greatest forces occur during _________ _________ actions.

A

EXPLOSIVE ECCENTRIC actions

98
Q

Depending on the movement, maximum power (Pm) is usually produced at __% to __% of maximum force (Fm) and velocity (Vm)

A

30% to 50%

99
Q

The change in momentum resulting from a force, measured as the product of force and time.

A

Impulse

100
Q

The rate of doing work, measured as the product of force and velocity.

A

Power

101
Q

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.

A

Stretch-Shortening Cycle

102
Q

SSC

A

Stretch-Shortening Cycle

103
Q

The athlete’s ability to perform explosive actions.

A

Reactive Ability

104
Q

_______ ______ can be improved though reactive-explosive training.

A

Reactive Ability

105
Q

The time it takes an athlete to react.

A

Reaction Time

106
Q

_________ strength qualities also play an important role in aerobic endurance activities, such as distance running

A

Explosive

107
Q

Sprinting Performance & Stride Analysis:

Linear sprinting involves a series of 3 subtasks…

A

Start
Acceleration
Maximum Velocity

108
Q

The movement mechanics of the three subtasks of linear sprinting are characterized by two phases…

A

Flight

Support

109
Q

Sprinting technique at maximum velocity:

5 stages

A 
Early Flight
Mid-flight
Late Flight
Early Support
Late Support
110
Q

Running is a ________ mode of locomotion with alternating phases of _______ and single-leg ________

A

Ballistic

Flight and single-leg Support

111
Q

Sprinting Errors…

Hands too wide apart in four-point stance

A

Arms shoulder-width

112
Q

Sprinting Errors…

90 degree knee angle of front leg not achieved

A

Adjust hip height

113
Q

Running - Minimize _______ ______ at ground contact by maximizing the _________ ________ of the leg and foot at touchdown.

A

minimize BRAKING FORCES

maximize BACKWARD VELOCITY

114
Q

Ability to modify action upon changing conditions and situations.

A

Adaptive Ability

115
Q

Static and dynamic equilibrium.

A

Balance

116
Q

Coordination of body movements into a given action.

A

Combinatory Ability

117
Q

Accurate, economical adjustment of body movements and mechanics

A

Differentiation

118
Q

Control of movements in time and space

A

Orientation

119
Q

Quick, well-directed response to stimuli

A

Reactiveness

120
Q

Dynamic motion pattern, timing, and variation

A

Rhythm

121
Q

Closed versus Open Skills.

A 
Closed = defined, predictable, programmed
Open = random, changing
122
Q

Continuous Vs Discrete Vs Serial Skills

A 
Continuous = no start/stop
Discrete = defined start/stop
Serial = one discrete task after another
123
Q

Maximal backward running velocities tend to be ___% to ___% of forward velocities.

A

backward velocities 60% to 80% of forward velocities

124
Q

Linear sprinting can be described as a _______, ______ task.

A

Closed/Serial

125
Q

(Steps needed to decelerate)
1/2 speed - __ steps
3/4 speed - __ steps
Full speed - __ steps

A

1/2 speed - 3 steps
3/4 speed - 5 steps
Full speed - 7 steps

126
Q

Primary method for speed and agility development is execution of sound _________ _________ in a ________ ______

A

MOVEMENT TECHNIQUE in a SPECIFIC TASK

127
Q

Secondary methods for speed and agility development include _______ __________ and _______ ___________ training.

A

SPRINT RESISTANCE and SPRINT ASSISTANCE

128
Q

Tertiary methods for speed and agility development include ________, ________ and _______-___________ training.

A

MOBILITY, STRENGTH and SPEED-ENDURANCE

129
Q

The duration or distance over which a repetition is executed.

A

Exercise (or work) Interval

130
Q

The sequence in which a set of repetitions is executed.

A

Exercise Order

131
Q

The relative density of exercise and relief intervals in a set, expressed as a ratio.

A

Exercise Relief

132
Q

Exercise relief is also call _____:_____ ratio

A

WORK:REST ratio

133
Q

The number of training sessions performed in a given time period

A

Frequency

134
Q

The effort with which a repetition is executed.

A

Intensity

135
Q

The time period between repetitions and sets.

A

Relief or Recovery (or rest) Interval

136
Q

The execution of a specific work-load assignment or movement technique

A

Repetition

137
Q

A group of sets and relief intervals

A

Series

138
Q

A group of repetitions and relief intervals

A

Set

139
Q

The amount of work performed in a given training session or time period

A

Volume

Exercise Science (4 decks)

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