chap 19-20 Flashcards
what is impulse
the change in momentum resulting from a force, measured as the product of force + time
what percentage of max force is max power produced
30-50%
what is the fomuloli for power
force x velocity
running speed is an interaction bw what
stride frequency and stride length
what do elite sprinters produce in terms of stride length/frequency compared to novice
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)
what is more trainable stride frequency or length
frequency
what are the two major portions of sprinting
flight + support
what happens in early flight
Eccentric hip flexion(illiosoas controls)
Eccentric knee extension (quads control)
what happens in mid flight
concentric hip flexion (accelerates thigh forward)
eccentric knee extension (quad controls knee flex(
Exxentric knee flex (ham controls)
What happens in late flight
concentric hip extension (glutes start bringing leg back)
eccentric knee flexion (hams prevent leg from kicking out forward)
What happens in early support
Eccentric hip extension (iliospas absorb landing)
Concentric hip extension (forward proportion by glutes)
Eccentric knee extension (absorb force quads)
what happens in late support
eccentric hip flex- Decelerate thigh
concentric knee ex ( forward propulsion by quad)
Concentric planar flex
how to progress braking mechanics
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
what does sprint resistance do
improve explosive strength and stride length
what is exercise economy
a measure of the energy cost of activity at a given exercise velocity
What is the formulolti for the karvonen method
(HRRxIntensity) + RHR
exercise progression for aerobic max
10% per week.
what is the protocol for LSD training and adaptations
training longer than race distance @ 70% VO2 max
adaptations- enhances body to clear lactate
chronic use shifts type Iix to Type 1
what is pace tempo training
Intensity slightly above comp intensity 20-30 mins @ lactate threshold
Interval training protocol
Intensity close to VO2 max for intervals of 3-5 mins
Work:rest 1:1
repetition aerobic training
at intensities > VO2max, work lasting 30-90sec
work: rest 1:5
what s fartlek training protocol
Easy running (70% vo2) with hills or short bursts at 85-90%
off, pre, in, post season aerobic training protocol
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
What is segmentation
Breaks down task into subcomponents that have clear breaks
What is fractionalization practice
subcomponents that occur simultaneously
What is simplification training
adjusts the difficulty of the task by changing characteristics such as speed / equiptment
pure-part training
athlete practices each subcomponent of the skill multiple times independently and then all together at the end`
Progressive part training + example of snatch
= 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
Repetitive part training
practice only the first part in isolation and then each subsequent part is added until the whole task is integrated
