Ch. 18 - 22 Flashcards
The percentage of VO2max at which blood lactate concentration begins to increase above resting levels
Lactate Threshold
The most frequently used method for prescribing aerobic exercise intensity
Heart Rate
Age-predicted maximum heart rate (APMHR)
220 - age
Progression is accomplished by increasing the _________, _________, and _________.
Frequency
Intensity
Duration
Don’t increase any variable by more than ___ each week.
no more than 10% each week
Long, slow distance training - Training is _______ than race distance (or 30mins to 2hrs) at ___ of VO2max.
LONGER than race distance at 70% of VO2max
Steady pace/tempo training: __ to __ mins of continuous training at the _______ ________.
20 to 30 mins
at the LACTATE THRESHOLD
Interval Training - Exercise at an intensity ______ ___ VO2max for intervals of __ to __ mins.
CLOSE TO (vo2max) intervals of 3 to 5 mins.
Work:rest ratio should be __:__
work:rest = 1.1
Repetition Training - Conducted at intensities _______ than VO2max, with work intervals lasting __-__ seconds.
GREATER than VO2max (intensity)
30-90 seconds (work intervals)
Easy running combined with hills or short, fast bursts.
Fartlek Training
Off-season (base training)
Long duration/low intensity
Gradually increase intensity and duration
Preseason training
increase intensity
maintain or reduce duration
incorporate all types of training
In-Season (Competition) Training
Designed around competition
low-intensity/short-duration
Post-Season (Active Rest) Training
Recover
Maintain Sufficient Fitness
The systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.
Tapering
Objective of tapering
Attain peak performance at competition time.
Strategy to promote long-term training and performance improvements with preplanned, systematic, variations in training specificity, intensity, and volume organized in periods or cycles within an overall program.
Periodization
G.A.S.
General Adaptation Syndrome
3 distinct phases of the body’s response to training stress
Alarm
Resistance
Exhaustion
Macrocycle
Entire training year
A macrocycle may also be a period of many ________ up to ____ _____
many MONTHS up to FOUR YEARS
Mesocycles
Two or more cycles within the macrocycle
Mesocycles duration…
Several weeks to several months
Microcycles
One to Four weeks
Three phases of preparatory period of periodization.
Hypertrophy/Endurance
Basic Strength
Strength/Power
Hypertrophy/Endurance phase of preparatory period.
Low Intensity (50-75% of 1RM) High Volume (6 sets - 10-20 reps)
Basic Strength Phase of preparatory period.
High Intensity (80-90% 1RM) Moderate Volume (3-5 sets - 4-8 reps)
Strength/Power Phase of preparatory period.
High Intensity (75-95% 1RM) Low Volume (3-5 sets - 2-5 reps)
Between the preparatory and competitive periods.
First Transition Period
After first transition period.
Competitive Period
After competitive period.
Second Transition Period (Active Rest)
Off-Season (in relation to sports seasons)
Between Postseason and 6 weeks prior to first contest.
All 4 sports seasons
Preseason
In-Season
Postseason
Off-Season
Traditional resistance training periodization model with gradually progressive mesocycles increases in intensity over time.
Linear
A periodization model alternative that involves large fluctuations in the load over volume assignments for core exercises.
Undulating or Nonlinear
(example of macrocycle)
Increased intensity of sport-specific training.
Resistance training three times/week.
Plyometrics and anaerobic training high priority.
Preseason Mesocycle
(example of macrocycle)
No formal or structured workouts.
Recreational activities at low intensity and volume.
Postseason Mesocycle (active rest period)
(example of macrocycle)
Maintain/improve strength, power, flexibility, and anaerobic conditioning.
Resistance training limited to 30 minutes 1-3 times per week.
Majority of time spent on skill and strategy development.
In-Season Mesocycle (competition period)
(example of macrocycle)
Testing at the beginning and end.
Resistance training higher priority.
Aerobic endurance training and flexibility.
Off-Season Mesocycle
Healing tissue must not be ___________
overstressed
Person that provides medical care to an organization, school, or team.
Team Physician
Person typically responsible for the day-to-day physical health of the athletes
Athletic Trainer
Plays a valuable role in reducing pain and restoring function to the injured athletes
Physical Therapist
Expertise to assist with the design of a conditioning program that carefully considers the body’s metabolic response to exercise and the ways in which that reaction aids the healing process.
Exercise Physiologist
Plays a valuable role within the team and is an integral part of the rehabilitation and reconditioning process.
Strength and Conditioning Professional
Person who has a background in sport nutrition may provide guidelines regarding proper food choices to optimize tissue recovery.
Nutritionist
Specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity.
Macrotrauma
Repeated stresses applied to a tissue by continuous training or training with too little recovery time.
Microtrauma
3 phases of tissue healing
Inflammation
Repair
Remodeling
(3 phases of tissue healing)
Proper collagen fiber alignment
Increased tissue strength
Remodeling
(3 phases of tissue healing)
Decreased collagen synthesis
Increased number of inflammatory cells
Pain, swelling, and redness
Inflammation
(3 phases of tissue healing)
Decreased collagen fiber organization
Collagen fiber production
Decreased number of inflammatory cells
Repair
Never _________ or _________ healing tissue
OVERLOAD or UNDER-LOAD
An exercise in which the terminal joint is free to move.
Open Kinetic Chain
An exercise in which the distal joint segment is stationary
Closed Kinetic Chain
4 phases of New Facility Design
Predesign Phase
Design Phase
Construction Phase
Preparation Phase
2 generally accepted methods for organizing a training facility.
According to…
DIFFERENT BODY PARTS or
TYPES OF EQUIPMENT
