chap 19-20

Question 1

what is impulse

Answer 1

the change in momentum resulting from a force, measured as the product of force + time

Question 2

what percentage of max force is max power produced

Answer 2

30-50%

Question 3

what is the fomuloli for power

Answer 3

force x velocity

Question 4

running speed is an interaction bw what

Answer 4

stride frequency and stride length

Question 5

what do elite sprinters produce in terms of stride length/frequency compared to novice

Answer 5

max length at 45m (25 novice)
max frequency at 25m (10-15 novice)

Max velocity up to 12m/s after 5-6 sec (45-55m, novice 20-30)

Question 6

what is more trainable stride frequency or length

Answer 6

frequency

Question 7

what are the two major portions of sprinting

Answer 7

flight + support

Question 8

what happens in early flight

Answer 8

Eccentric hip flexion(illiosoas controls)

Eccentric knee extension (quads control)

Question 9

what happens in mid flight

Answer 9

concentric hip flexion (accelerates thigh forward)
eccentric knee extension (quad controls knee flex(
Exxentric knee flex (ham controls)

Question 10

What happens in late flight

Answer 10

concentric hip extension (glutes start bringing leg back)

eccentric knee flexion (hams prevent leg from kicking out forward)

Question 11

What happens in early support

Answer 11

Eccentric hip extension (iliospas absorb landing)
Concentric hip extension (forward proportion by glutes)
Eccentric knee extension (absorb force quads)

Question 12

what happens in late support

Answer 12

eccentric hip flex- Decelerate thigh
concentric knee ex ( forward propulsion by quad)
Concentric planar flex

Question 13

how to progress braking mechanics

Answer 13

athlete run at 1/2 speed and decelerate in 3 steps
3/4 speed and try to stop in 5 steps
run full and stop within 7

Question 14

what does sprint resistance do

Answer 14

improve explosive strength and stride length

Question 15

what is exercise economy

Answer 15

a measure of the energy cost of activity at a given exercise velocity

Question 16

What is the formulolti for the karvonen method

Answer 16

(HRRxIntensity) + RHR

Question 17

exercise progression for aerobic max

Answer 17

10% per week.

Question 18

what is the protocol for LSD training and adaptations

Answer 18

training longer than race distance @ 70% VO2 max

adaptations- enhances body to clear lactate
chronic use shifts type Iix to Type 1

Question 19

what is pace tempo training

Answer 19

Intensity slightly above comp intensity 20-30 mins @ lactate threshold

Question 20

Interval training protocol

Answer 20

Intensity close to VO2 max for intervals of 3-5 mins

Work:rest 1:1

Question 21

repetition aerobic training

Answer 21

at intensities > VO2max, work lasting 30-90sec

work: rest 1:5

Question 22

what s fartlek training protocol

Answer 22

Easy running (70% vo2) with hills or short bursts at 85-90%

Question 23

off, pre, in, post season aerobic training protocol

Answer 23

off= long duration+ low intensity (gradually increase intensity and to lesser extent duration)

Pre= focus on increasing intensity,, maintaining or reducing duration

In- design around comp, low intensity and short duration

post season- recovery and maintain fitness

Question 24

What is segmentation

Answer 24

Breaks down task into subcomponents that have clear breaks

Question 25

What is fractionalization practice

Answer 25

subcomponents that occur simultaneously

Question 26

What is simplification training

Answer 26

adjusts the difficulty of the task by changing characteristics such as speed / equiptment

Question 27

pure-part training

Answer 27

athlete practices each subcomponent of the skill multiple times independently and then all together at the end`

Question 28

Progressive part training + example of snatch

Answer 28

= practice the first two parts in isolation before practicing together

• Ex) snatch
  o First practice the first pull and transition separate
  o Then practice first pull with transition
  o Practice second pulls alone
  o Add it to the mix

Question 29

Repetitive part training

Answer 29

practice only the first part in isolation and then each subsequent part is added until the whole task is integrated