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CSCS > Ch 19: Sprints > Flashcards

Ch 19: Sprints Flashcards

1
Q

Acceleration

A

Rate at which an object changes velocity over time

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2
Q

Agility

A

The skills and abilities needed to change direction, velocity, or mode in response to a stimulus

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3
Q

Force

A

Mass x Acceleration

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4
Q

Rate of Force Development

A

The development of max force in a minimal amount of time

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5
Q

Speed

A

Acceleration + Max velocity

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6
Q

Spring-Mass Model

A

Muscles act like spring that coils and stores energy and extends to release energy

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7
Q

Sprinting

A

An attempt to displace the body at max velocity or acceleration through strides

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8
Q

Impulse

A

The area under the force-velocity curve

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9
Q

Momentum

A

Relationship between mass and velocity

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10
Q

Ground Contact Time

A

Length of athlete’s stance phase

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11
Q

Velocity

A

Speed with a direction

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12
Q

Goals of sprinting

A

Emphasize brief ground contact times as a means of achieving a rapid stride rate

Emphasize developments of SSC to increase the amplitude of impulse

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13
Q

What is COD determined by?

A

Ability to decelerate + Ability to reorient body towards directed travel + Ability to explosively reaccelerate

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14
Q

How do you increase sprinting?

A

Increasing stride rate and/or frequency

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15
Q

Training effects of SSC

A

Acute: Increase mechanical efficiency due to elastic energy recovery

Chronic: Upregulate muscle stiffness and enhance neuromuscular activation

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16
Q

Acceleration phase vs max velocity phases

A

Acceleration: Longer ground contact times, more vertical forces

Max Velocity: Decrease in ground contact time, increases in forces

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17
Q

Fundamental Movements Occurring in Max-Velocity sprinting

A

Early flight : Eccentric hip flexion and eccentric knee extension

Mid-flight: Concentric hip flexion and eccentric knee extension

Late flight: Concentric hip extension, eccentric knee flexion

Early support: Continued concentric hip extension, brief concentric knee flexion followed by eccentric hip extension, eccentric plantar flexion

Late support: Eccentric hip flexion, concentric knee extension, concentric plantar flexion

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18
Q

Technique in Acceleration

A

Recovery of swing leg low where toes barely off ground

By 20 meters COG raised to point where nearly upright

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19
Q

Technique in Max Velocity

A

Shoulders directly above hips

Head neutral and relaxed with eyes straight ahead

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20
Q

Common Errors for start and acceleration with cues

A
  1. Hips to high —> space feet 1.5-2 feet and lower into start by dropping shin of back leg to be more parallel
  2. Stepping out laterally during initial drive —-> Push or drive through ground
  3. Arm movement abnormally short and tight —–> drive elbow down and back OR pull hands down and back as pulling rope with invisible line from nose to navel for either
  4. Unneccessary tension in dorsal muscles and neck hyperextension —-> keep head in line with spine and torso with head rising at the same rate
  5. Athlete “jumps” first stride or steps over knee of stance leg —–> drive through ground and let swing leg horizontally cut through the stance leg shin and keep swing leg close to the ground
  6. Premature upright posture —> push through the ground while maintaining a natural trunk lean and keep head in line
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21
Q

What causes athlete to step out laterally during the initial drive phase?

A

Improper distribution of forces

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22
Q

What causes the athlete to “jump” the first stride?

A

A push-off angle that is to high and an upward thrust that is to deep

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23
Q

What causes a premature upright posture?

A

Inadequate push-off force and improper carnage of head

24
Q

Common errors at maximum velocity and their cues

A
  1. Attempting to maintain acceleration phase when shins vertical —> As shins and hips go vertical so should head and torso
  2. Not displaying optimal front side mechanics with regard to the height of the swing leg knee —> Do NOT instruct to lift knees higher as swing leg is just display of ground reaction forces
  3. Overstriding —> “run in lane” and maintain natural gait
  4. Chronic hamstring injury or pain —-> mobility and soft tissue therapy prior
  5. Cycling leg that causes an increased time to complete swing phase —-> drive the foot down and back and not “paw”
  6. Erroneous arm movement in transverse plane ——> Drive arms down and back while maintaining upright torso
25
Q

What causes the athlete to display non-optimal front side mechanics with regard to the height of the swing leg knee?

A

Inadequate force production

26
Q

What causes overstriding?

A

A misunderstanding of application when attempting to increase speed through ground reaction times

27
Q

What causes chronic hamstring injury and pain?

A

Insufficenct mobility and improper pelvis positioning

28
Q

What causes the athlete to use a cycling motion?

A

Improper force application

29
Q

Test that measure change of direction speed

A

Reactive agility tests
505
Pro agility
T-test

30
Q

Tests that measure maneuverability

A

T-test
Illinois agility
L-run

31
Q

Tests that measure perceptual-cognitive ability

A

Reactive agility tests

32
Q

Test with shortest versus highest metabolic requirement

A

Shortest ( < 3 s) : reactive agility and 505

Longest ( < 12 s) : T-test, Illinois agility

33
Q

How to improve change of direction ability?

A

Increase eccentric strength and concentric explosives

Have a low COG

Increase braking impulse and propulsive impulse

34
Q

Rate Coding

A

Incomplete relaxations of skeletal muscles that results in more forceful contractions and larger RFD due to increases in intramuscular synchronization and increases in action potential frequencies

34
Q

Technique when changing direction

A
  1. Focus on shoulders, trunk, and hips
  2. Look in the direction plan on changing to to assist in reorienting body
  3. Decrease large amounts of trunk motion leading into deceleration
  4. Enter and exit changes in direction with lower COG
  5. Avoid a stiff-legged braking style and emphasize pushing the ground away
  6. Have a powerful arm action to facilitate leg drive
35
Q

What is dynamic strength required for?

Drills?

A

Base strength

Drills: body weight exercises, body awareness drills, squats and pulls, COD drills

36
Q

What is concentric explosive strength required for?

Drills?

A

Reaccerlation after braking or maintaining strong position

Drills: Box jumps, acceleration drills, olympic lifts

37
Q

What is eccentric strength required for?

Drills?

A

Develop ability to effectively absorb load required during braking phase

Drills: drop landing, deceleration drills,

38
Q

What is reactive strength required for?

A

Increase the ability to transfer from high eccentric load to concentric explosiveness, olympic lifts

39
Q

What is multidirectional strength required for?

Drills?

A

Hold body position

Drills: beginner plyometrics, loaded jumps, complex training, advanced plyometrics

40
Q

What is perceptual-cognitive abilities required for?

Drills?

A

Scanning, anticipation, and decision making

Drills: Reaction drills

41
Q

2 ways to interpret increases in flight time?

A
  1. Higher vertical forces being produced in shorter amount of time which results in proper horizontal displacement
  2. Producing higher forces over longer amount of time that causes unnecceasry vertical amplitude of center of mass
42
Q

Exit velocity

A

Horizontal velocity of athlete during the initial step out of the plant phase of the COD

First step of reaccerlation from toe-off of plant foot to foot strike of other foot

43
Q

Entry Velocity

A

Velocity of athlete prior to the plant phase

44
Q

A-Skip purpose

A

Simulate upright sprinting mechanics and vertical force production

45
Q

Fast feet purpose

A

Enhance stride frequency

46
Q

Sprint resistance purpose

A

Improvements in acceleration phase

47
Q

Deceleration drill purpose

A

Improve braking ability and assist in transfer of training from eccentric strength exercises to a more sport specific exercise

48
Q

Z-drill purpose

A

Develop proficiency in side shuffling, accelerating out of COD, and decelerating

49
Q

Y-shaped agility purpose

A

Incorporating perceputal-cognitive requirement in conjunction with a COD

50
Q

What occurs in early flight?

A

Eccentric hip flexion, eccentric knee extension

51
Q

What occurs in midflight?

A

Concentric hip flexion, eccentric knee extension

52
Q

What occurs in late flight?

A

Concentric hip extension, eccentric knee flexion

53
Q

What occurs in early support?

A

Concentric hip extension, concentric knee flexion, eccentric plantar flexion

54
Q

What occurs in late support?

A

Eccentric hip flexion, concentric knee extension, concentric plantar flexion

CSCS (17 decks)

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