CH17 - CH22: Program Design Flashcards
1
Q
what is the SAID principle
A
specific adaptation to imposed demands
2
Q
initial task of a strength and conditioning specialist
A
needs analysis
3
Q
an athletes current level of preparedness
A
training status
4
Q
recommended exercise frequency for someone with a beginner training status
A
2-3 times per week
5
Q
recommended exercise frequency for someone with an intermediate training status
A
3-4 times per week
6
Q
recommended exercise frequency for someone with an advanced training status
A
4-7 times per week
7
Q
off season frequency guidelines
A
4-6 times per week
8
Q
pre season frequency guidelines
A
3-4 times per week
9
Q
in season frequency guidelines
A
1-3 times per week
10
Q
post season (active rest)
A
0-3 times per week
11
Q
two sequentially performed sets targeting two opposing muscles or muscle areas
A
superset
12
Q
sequentially performing two different exercises for the same muscle group
A
compound set
13
Q
mechanical work
A
the product of force x displacement
14
Q
what is the corresponding % of 1RM for the following repetition allowance: 1
A
100
15
Q
what is the corresponding % of 1RM for the following repetition allowance: 2
A
95
16
Q
what is the corresponding % of 1RM for the following repetition allowance: 3
A
93
17
Q
what is the corresponding % of 1RM for the following repetition allowance: 4
A
90
18
Q
what is the corresponding % of 1RM for the following repetition allowance: 5
A
87
19
Q
what is the corresponding % of 1RM for the following repetition allowance: 7
A
83
20
Q
what is the corresponding % of 1RM for the following repetition allowance: 8
A
80
21
Q
what is the corresponding % of 1RM for the following repetition allowance: 9
A
77
22
Q
what is the corresponding % of 1RM for the following repetition allowance: 10
A
75
23
Q
what is the corresponding % of 1RM for the following repetition allowance: 6
A
85
24
Q
what is the corresponding % of 1RM for the following repetition allowance: 11
A
70
25
what is the corresponding % of 1RM for the following repetition allowance: 12
67
26
what is the corresponding % of 1RM for the following repetition allowance: 15
65
27
rep range for power
2-5
28
rep range for strength
2-6
29
rep range for hypertrophy
6-12
30
rep range for muscular endurance
>12
31
what is the 2 for 2 rule
if an athlete can complete 2 or more reps over assigned reps for 2 consecutive workouts weight should be added to the following session
32
total amount of weight lifted in a training session
volume
33
set range for power
3-5
34
set range for strength
2-6
35
set range for hypertrophy
3-6
36
set range for muscular endurance
2-3
37
rest period for strength
2-5 minutes
38
rest period for power single effort
2-5 minutes
39
rest period for power multiple effort
2-5 minutes
40
rest period for hypertrophy
30s to 90s
41
rest period for muscular endurance
<30s
42
what is the workhorse for plyometric exercise?
series elastic component
43
what constitutes the majority of the SEC
tendons
44
describe the function of the SEC
when an eccentric muscle action occurs the muscle is stretched which stores elastic energy in the SEC, if a concentric muscle action occurs immediately following this eccentric muscle action the SEC will contribute towards the total force production by naturally returning muscles and tendons to their un-stretched configuration
45
if a concentric action doesn't occur immediately after eccentric action, or if the eccentric phase is too long or requires too much motion about a given joint, what happens to the energy stored in the SEC?
dissipates and is lost as heat
46
change in the force-velocity characteristics of a muscles contractile components caused by a stretch
potentiation
47
what function employs the energy stored by the SEC and stimulation of the stretch reflex to maximize muscle recruitment over a short period
SSC - stretch shortening cycle
48
what are the three phases of the SSC?
eccentric, amortization, concentric
49
what is the action in the eccentric phase of the SSC?
stretch of the agonist muslce
50
what is the action in the amortization phase of the SSC?
pause between phases 1 and 3
51
what is the action in the concentric phase of the SSC?
shortening of agonist muscle fibers
52
in which phase of the SSC are muscle spindles stimulated?
eccentric
53
what physiological event occurs during the amortization phase?
type Ia afferent nerves synapse with alpha motor neuros which transmit signals to agonist muscle group
54
in which phase of the SSC is elastic energy released from the SEC?
concentric
55
in which phase of the SSC do alpha motor neurons stimulate the agonist muscle group?
concentric
56
what factors affect the intensity of lower body plyometric drills?
points of contact, speed, height of the drill, body weight
57
how much rest should be allotted between plyometric sessions?
48 to 72 hours
58
beginner plyo session volume
80 - 100 contacts
59
intermediate plyo session volume
100-120 contacts
60
advanced plyo session volume
120-140 contacts
61
dynamic valgus
inward movement of the knees
62
what is the strength guideline for lower body plyometrics?
1RM should be 1.5x body weight
63
what is the balance guideline for lower body plyometrics
stand on one leg for 30s without falling
64
what is the recommended height range for depth jumps?
16 - 42 inches
65
what is the recommended height range for depth jumps for athletes over 220 pounds?
18 inches MAX
66
skills and abilities needed to explosively change direction, velocities or modes
change of direction
67
skills and abilities needed to change direction velocity or mode in response to a stimulus
agility
68
typical index for explosive strength
RFD - rate of force development
69
impulse
product of the force generated and the time required to generate it
70
production of braking forces over certain periods of time
braking impulse
71
what aftereffect phenomenon occurs when a combination of progressive plyometric and heavy resistance training methods are used
post-activation poteintiation
72
pre activation of the musculature used in sprinting is due to in an increase in what?
muscle spindle sensitivity
73
model used to depict sprinting as a type of human locomotion
spring mass model
74
what type of movement requires the longest ground contact time?
change of direction
75
what type of movement has the shortest ground contact time
maximal velocity phase of a sprint
76
what is the number one factor for increasing speed in individuals?
vertical force applied to the ground during the stance phase
77
in sprinting the greatest force should be applied to the ground for as long as possible (T/F)
F - greatest force yes, but in the shortest possible period of time
78
stride length of elite male sprinters
2.7m
79
stride rates of elite male sprinters
4.63 step per second
80
what are the two subcomponents of the stance phase?
eccentric braking, concentric propulsion
81
what are the two subcomponents of the flight phase?
recovery and ground preparation
82
what causes an athlete to step out laterally during the initial drive phase
an improper distribution of forces
83
what causes an athlete to "jump" their first stride?
push off angle too high, upward thrust to steep
84
what causes an athlete to experience chronic hamstring injury and pain?
insufficient mobility and improper positioning of the pelvis
85
on an opponent what should an athlete focus on for change of direction cues?
shoulders, trunk and hip
86
what should the athlete focus on controlling when decellerating?
the trunk
87
what should an athlete re-orient first when changing tirections
trunk and hips
88
what should be emphasized with athletes to improve change of direction performance
pushing the ground away
89
through what mechanism can sprinting improve musculoskeletal control?
rate coding - when high central nervous system activity occurs over a prolonged period where the skeletal muscle does not completely relax between stimulations
90
short term cycles
microcycles
91
medium term cycles
mesocycles
92
long term cycles
macrocycles
93
strategic manipulation of an athletes preparedness through the employment of sequence training phases defined by cycles and stages of workload
periodization
94
what is the most common key performance indicator for success in aerobic endurance events?
VO2 max
95
lactate threshold
speed of movement or percentage of VO2 max when a specific blood lactate threshold is observed, or when blood lactate level begin to rise above resting threshold
96
measure of the energy cost of activity at a given exercise velocity
exercise economy
97
how often must you train per week to increase VO2 max?
>2 times per week
98
difference between maximal heart rate and resting heart rate
HRR - heart rate reserve
99
if lab testing is unavailable what maximal heart rate should be used?
APMHR - age predicted maximal heart rate
100
what are the two methods for determining desired exercise intensity for aerobic endurance training?
Karvonen method, percentage of maximal heart rate (MHR) method
101
RPE
rating of perceived exhaustion (qualitative)
102
amount of oxygen required by the body at rest?
MET - metabolic equivalent
103
training intensities at around 70% of VO2 max
long, slow distance (LSD)
104
pace/tempo training corresponds to what intensity?
at lactate threshold or at/above race pace
105
combination of several anaerobic endurance training types
fartlek training
106
during offseason duration of training should not increase by more than what % per week?
5-10%
107
duration should be steadily increased during pre-season training (T/F)
F - intensity should be increased
108
what type of training should precede scheduled competition races
low intensity short duration
109
what is the focus of off season training for endurance athletes?
rehab from injuries and maintain cardiorespiratory fitness, muscular strength, and lean body mass
110
what is the benefit of cross training for aerobic endurance athletes?
can reduce the likelihood of overuse injuries by distributing physiological stress across different muscle groups
111
cross training has been shown to be just as effective as mode specific training for aerobic endurance athletes in improving single event performance (T/F)
F
112
what is the best way for endurance athletes to limit the impact of detraining due to injury, illness or other factors?
continue to use their primary mode of exercise at ta reduced frequency and intensity
113
systematic reduction of training duration and intensity combined with increase emphasis on technique work and nutritional intervention leading up to competition
tapering
114
what are the three general approaches to tapering?
linear taper, step taper, progressive (combination)
115
for altitude training to be effective how long must an athlete be in hypoxic conditions
>12 hours per day for a minimum of three weeks
116
for altitude training to be effective what altitude range must an athlete be at?
2100-2500 metres
117
what is the most effective form of altitude training?
LHTL - live high train low
118
how long can peak performance realistically be optimized for?
7-14 days
119
what are the three basic mechanistic theories established for periodization
general adaptive syndrome, stimulus fatigue recovery adaptation theory, fitness fatigue paradigm
120
In GAS what is the three stage response to stres?
alarm, resistance, exhaustion
121
supercompensation
adaptive responses that result in biochemical, structural and mechanical adjustment that further elevate an athletes performance capabilities
122
explain GAS
- body experiences novel, new or intense stress
- alarm phase; accumulation of fatigue, soreness, reduction in energetic stores, performance decline that can last hours, days, or weeks
- resistance phase; body adapts to the stimulus and returns to normal functional capacity
- if training stress is appropriately structured we get supercompensation
- if training stress persists for too long the exhaustion phase sets in; decline in performance, overtraining symptoms may occur
123
what are some factors that can push an athlete into the exhaustion phase?
excessive loading, monotonous training, overly varied training as well as non-training related issues like occupational stress, relationships, diet and sleep
124
in the stimulus fatigue recovery adaptation theory what occurs if no new training stimulus is introduced once the fatigue states dissipates?
involution (detraining)
125
what fact allows for preparedness to become elevated based on the fitness-fatigue paradigm?
that fatigue dissipates faster than fitness
126
training period that is several months to a year
macrocycle
127
training period that is 2-6 weeks
mesocycle
128
training period that is several days to 2 weeks
microcycle
129
period where there are no competitions and technical sport related work is limited
preparatory period
130
what are the two subcomponents of the preparatory period?
general and specific
131
what training focus occurs early in the general preparatory phase?
hypertrophy and strength endurance
132
what training focus occurs in the specific preparatory phase?
basic strength
133
in the first transition phase what training is in focus?
power and strength
134
what program is required during the competition phase and what goal does it try and achieve?
maintenance, peaking
135
the second transition phase of active rest should last how long?
no longer than four weeks
136
the daily undulating model involves microcycle fluctuations in what?
load and volume
137
what are the proposed benefits of the traditional periodization model over the undulating model
Less risk to injury
| Easier to control the fitness fatigue paradigm
138
what are the proposed benefits of the undulating model periodization model over the traditional model
Less neural fatigue (people like variety)
| Can result in lower preparedness due to peripheral fatigue caused by higher volumes
139
what person provides medical care to an organization and is typically a medical doctor or doctor of osteopathy?
team physician
140
who is responsible for the day to day health of an athlete?
an athletic trainer
141
physical therapist (physiotherapist)
someone with specialization in orthopedics or sports medicine that can play a valuable role in reducing pain and restoring function to injured athletes
142
exercise physiologist
formal background in exercise sciences, helps design training programs that carefully considers physiology of the athlete
143
a form of treatment required by the rehabilitating athlete
indication
144
an activity or practice that is inadvisable or prohibited due to a particular injury
contraindication
145
specific sudden episode of overload injury to a given tissue that disrupts the integrity of that tissue
macrotrauma
146
dislocation
complete displacement of the joint surfaces
147
subluxation
partial displacement of the joint surfaces
148
first degree sprain
partial tear of the ligament without increased joint instability
149
second degree sprain
partial tear with minor join instability
150
third degree sprain
complete tear with full joint instability
151
contusion
direct musculotendinous trauma
152
muscle contusion
excess accumulation of blood and fluid in the tissues surrounding injured muscle; severely limits function of injured muscle
153
strain
indirect musculotendinous trauma
154
first degree muscle strain
partial tear of individual fibers characterized by strong but painful muscle activity
155
second degree muscle strain
partial tear with weak and painful muscle activity
156
third degree muscle strain
complete tea of the fibers manifested as very weak but relatively painless muscle activity
157
microtrauma
overuse injury
158
inflammation of the tendon
tendinitis
159
initial reaction to injury
inflammation
160
edema
"swelling"
161
how long does the inflammatory phase typically last?
less than one week
162
what phase follows the inflammatory phase
fibroblastic repair (tissue repair)
163
when does fibroblastic repair begin and how long does it typically last?
2 days after injury, may last up to 2 months
164
how long does tissue remodeling last?
months to year after injury
165
physical agents that are viable primary treatment options for injury during inflammation phase
ice, compression, elevation, and electrical stimulation
166
if movement of the injured limb is not contraindicated what isolated exercises should be incorporated into the rehab plan?
exercises that target the proximal and distal areas relative to the injury
167
isometric
contractions where muscles don't change length and joints don't move
168
isokinetic
muscles contract and shorten at a constant speed
169
isotonic
muscles contract and shorten at a constant load
170
de lormes program has resistance that progresses how?
light to heavy
171
oxford system has resistance that progresses how?
heavy to light
172
10 reps @50% of 10RM
10 reps @75% of 10RM
10 reps @100% of 10RM
de lorme's program
173
10 reps @100% of 10RM
10 reps @75% of 10RM
10 reps @50% of 10RM
oxford system
174
10 reps @50% of estimated 1RM
6 reps @75% of estimated 1RM
max reps @100% or estimated 1RM
adjusted based on third set performance
daily adjustable progressive resistive exercise
175
In DAPR if the third set had 3-4 reps what is the adjustment for set 4 and then the next session?
set 4 - drop 0 to 5 lb
| next session - same resistance
176
In DAPR if the third set had 11 reps what is the adjustment for set 4 and then the next session?
set 4 - add 10 to 15 lbs
| next session - add 10 to 20 lbs
