CH17 - CH22: Program Design Flashcards
what is the SAID principle
specific adaptation to imposed demands
initial task of a strength and conditioning specialist
needs analysis
an athletes current level of preparedness
training status
recommended exercise frequency for someone with a beginner training status
2-3 times per week
recommended exercise frequency for someone with an intermediate training status
3-4 times per week
recommended exercise frequency for someone with an advanced training status
4-7 times per week
off season frequency guidelines
4-6 times per week
pre season frequency guidelines
3-4 times per week
in season frequency guidelines
1-3 times per week
post season (active rest)
0-3 times per week
two sequentially performed sets targeting two opposing muscles or muscle areas
superset
sequentially performing two different exercises for the same muscle group
compound set
mechanical work
the product of force x displacement
what is the corresponding % of 1RM for the following repetition allowance: 1
100
what is the corresponding % of 1RM for the following repetition allowance: 2
95
what is the corresponding % of 1RM for the following repetition allowance: 3
93
what is the corresponding % of 1RM for the following repetition allowance: 4
90
what is the corresponding % of 1RM for the following repetition allowance: 5
87
what is the corresponding % of 1RM for the following repetition allowance: 7
83
what is the corresponding % of 1RM for the following repetition allowance: 8
80
what is the corresponding % of 1RM for the following repetition allowance: 9
77
what is the corresponding % of 1RM for the following repetition allowance: 10
75
what is the corresponding % of 1RM for the following repetition allowance: 6
85
what is the corresponding % of 1RM for the following repetition allowance: 11
70
what is the corresponding % of 1RM for the following repetition allowance: 12
67
what is the corresponding % of 1RM for the following repetition allowance: 15
65
rep range for power
2-5
rep range for strength
2-6
rep range for hypertrophy
6-12
rep range for muscular endurance
> 12
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
total amount of weight lifted in a training session
volume
set range for power
3-5
set range for strength
2-6
set range for hypertrophy
3-6
set range for muscular endurance
2-3
rest period for strength
2-5 minutes
rest period for power single effort
2-5 minutes
rest period for power multiple effort
2-5 minutes
rest period for hypertrophy
30s to 90s
rest period for muscular endurance
<30s
what is the workhorse for plyometric exercise?
series elastic component
what constitutes the majority of the SEC
tendons
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
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
change in the force-velocity characteristics of a muscles contractile components caused by a stretch
potentiation
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
what are the three phases of the SSC?
eccentric, amortization, concentric
what is the action in the eccentric phase of the SSC?
stretch of the agonist muslce
what is the action in the amortization phase of the SSC?
pause between phases 1 and 3
what is the action in the concentric phase of the SSC?
shortening of agonist muscle fibers
in which phase of the SSC are muscle spindles stimulated?
eccentric
what physiological event occurs during the amortization phase?
type Ia afferent nerves synapse with alpha motor neuros which transmit signals to agonist muscle group
in which phase of the SSC is elastic energy released from the SEC?
concentric
in which phase of the SSC do alpha motor neurons stimulate the agonist muscle group?
concentric
what factors affect the intensity of lower body plyometric drills?
points of contact, speed, height of the drill, body weight
how much rest should be allotted between plyometric sessions?
48 to 72 hours
beginner plyo session volume
80 - 100 contacts
intermediate plyo session volume
100-120 contacts
advanced plyo session volume
120-140 contacts
dynamic valgus
inward movement of the knees
what is the strength guideline for lower body plyometrics?
1RM should be 1.5x body weight
what is the balance guideline for lower body plyometrics
stand on one leg for 30s without falling
what is the recommended height range for depth jumps?
16 - 42 inches
what is the recommended height range for depth jumps for athletes over 220 pounds?
18 inches MAX
skills and abilities needed to explosively change direction, velocities or modes
change of direction
skills and abilities needed to change direction velocity or mode in response to a stimulus
agility
typical index for explosive strength
RFD - rate of force development
impulse
product of the force generated and the time required to generate it
production of braking forces over certain periods of time
braking impulse
what aftereffect phenomenon occurs when a combination of progressive plyometric and heavy resistance training methods are used
post-activation poteintiation
pre activation of the musculature used in sprinting is due to in an increase in what?
muscle spindle sensitivity
model used to depict sprinting as a type of human locomotion
spring mass model
what type of movement requires the longest ground contact time?
change of direction
what type of movement has the shortest ground contact time
maximal velocity phase of a sprint
what is the number one factor for increasing speed in individuals?
vertical force applied to the ground during the stance phase
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
stride length of elite male sprinters
2.7m
stride rates of elite male sprinters
4.63 step per second
what are the two subcomponents of the stance phase?
eccentric braking, concentric propulsion
what are the two subcomponents of the flight phase?
recovery and ground preparation
what causes an athlete to step out laterally during the initial drive phase
an improper distribution of forces
what causes an athlete to “jump” their first stride?
push off angle too high, upward thrust to steep
what causes an athlete to experience chronic hamstring injury and pain?
insufficient mobility and improper positioning of the pelvis
on an opponent what should an athlete focus on for change of direction cues?
shoulders, trunk and hip
what should the athlete focus on controlling when decellerating?
the trunk
what should an athlete re-orient first when changing tirections
trunk and hips
what should be emphasized with athletes to improve change of direction performance
pushing the ground away
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
short term cycles
microcycles
medium term cycles
mesocycles
long term cycles
macrocycles
strategic manipulation of an athletes preparedness through the employment of sequence training phases defined by cycles and stages of workload
periodization
what is the most common key performance indicator for success in aerobic endurance events?
VO2 max
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
measure of the energy cost of activity at a given exercise velocity
exercise economy
how often must you train per week to increase VO2 max?
> 2 times per week
difference between maximal heart rate and resting heart rate
HRR - heart rate reserve
if lab testing is unavailable what maximal heart rate should be used?
APMHR - age predicted maximal heart rate
what are the two methods for determining desired exercise intensity for aerobic endurance training?
Karvonen method, percentage of maximal heart rate (MHR) method
RPE
rating of perceived exhaustion (qualitative)
amount of oxygen required by the body at rest?
MET - metabolic equivalent
training intensities at around 70% of VO2 max
long, slow distance (LSD)
pace/tempo training corresponds to what intensity?
at lactate threshold or at/above race pace
combination of several anaerobic endurance training types
fartlek training
during offseason duration of training should not increase by more than what % per week?
5-10%
duration should be steadily increased during pre-season training (T/F)
F - intensity should be increased
what type of training should precede scheduled competition races
low intensity short duration
what is the focus of off season training for endurance athletes?
rehab from injuries and maintain cardiorespiratory fitness, muscular strength, and lean body mass
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
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
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
systematic reduction of training duration and intensity combined with increase emphasis on technique work and nutritional intervention leading up to competition
tapering
what are the three general approaches to tapering?
linear taper, step taper, progressive (combination)
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
for altitude training to be effective what altitude range must an athlete be at?
2100-2500 metres
what is the most effective form of altitude training?
LHTL - live high train low
how long can peak performance realistically be optimized for?
7-14 days
what are the three basic mechanistic theories established for periodization
general adaptive syndrome, stimulus fatigue recovery adaptation theory, fitness fatigue paradigm
In GAS what is the three stage response to stres?
alarm, resistance, exhaustion
supercompensation
adaptive responses that result in biochemical, structural and mechanical adjustment that further elevate an athletes performance capabilities
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
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
in the stimulus fatigue recovery adaptation theory what occurs if no new training stimulus is introduced once the fatigue states dissipates?
involution (detraining)
what fact allows for preparedness to become elevated based on the fitness-fatigue paradigm?
that fatigue dissipates faster than fitness
training period that is several months to a year
macrocycle
training period that is 2-6 weeks
mesocycle
training period that is several days to 2 weeks
microcycle
period where there are no competitions and technical sport related work is limited
preparatory period
what are the two subcomponents of the preparatory period?
general and specific
what training focus occurs early in the general preparatory phase?
hypertrophy and strength endurance
what training focus occurs in the specific preparatory phase?
basic strength
in the first transition phase what training is in focus?
power and strength
what program is required during the competition phase and what goal does it try and achieve?
maintenance, peaking
the second transition phase of active rest should last how long?
no longer than four weeks
the daily undulating model involves microcycle fluctuations in what?
load and volume
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
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
what person provides medical care to an organization and is typically a medical doctor or doctor of osteopathy?
team physician
who is responsible for the day to day health of an athlete?
an athletic trainer
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
exercise physiologist
formal background in exercise sciences, helps design training programs that carefully considers physiology of the athlete
a form of treatment required by the rehabilitating athlete
indication
an activity or practice that is inadvisable or prohibited due to a particular injury
contraindication
specific sudden episode of overload injury to a given tissue that disrupts the integrity of that tissue
macrotrauma
dislocation
complete displacement of the joint surfaces
subluxation
partial displacement of the joint surfaces
first degree sprain
partial tear of the ligament without increased joint instability
second degree sprain
partial tear with minor join instability
third degree sprain
complete tear with full joint instability
contusion
direct musculotendinous trauma
muscle contusion
excess accumulation of blood and fluid in the tissues surrounding injured muscle; severely limits function of injured muscle
strain
indirect musculotendinous trauma
first degree muscle strain
partial tear of individual fibers characterized by strong but painful muscle activity
second degree muscle strain
partial tear with weak and painful muscle activity
third degree muscle strain
complete tea of the fibers manifested as very weak but relatively painless muscle activity
microtrauma
overuse injury
inflammation of the tendon
tendinitis
initial reaction to injury
inflammation
edema
“swelling”
how long does the inflammatory phase typically last?
less than one week
what phase follows the inflammatory phase
fibroblastic repair (tissue repair)
when does fibroblastic repair begin and how long does it typically last?
2 days after injury, may last up to 2 months
how long does tissue remodeling last?
months to year after injury
physical agents that are viable primary treatment options for injury during inflammation phase
ice, compression, elevation, and electrical stimulation
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
isometric
contractions where muscles don’t change length and joints don’t move
isokinetic
muscles contract and shorten at a constant speed
isotonic
muscles contract and shorten at a constant load
de lormes program has resistance that progresses how?
light to heavy
oxford system has resistance that progresses how?
heavy to light
10 reps @50% of 10RM
10 reps @75% of 10RM
10 reps @100% of 10RM
de lorme’s program
10 reps @100% of 10RM
10 reps @75% of 10RM
10 reps @50% of 10RM
oxford system
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
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
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
