Chapter 17 Flashcards
Stride length (elite, novice)
Elite - 45m
Novice - 25m
Max Stride Frequency (elite, novice)
Elite - 25m
Novice - 10 to 15m
Maximal velocities (elite, novice)
Elite - 45 to 55m
Novice - 20 to 30 m
What is more important in determining final velocity, stride frequency or length?
Frequency (changes more than length and thereby more important)
What is influenced by impulse applied during ground contact and resulting trajectory?
stride length
What is more trainable, stride frequency or stride length?
stride frequency (stride length is limited by body height and leg length)
What are the two phases of acceleration and maximum velocity while running?
flight and support
What is the flight phase composed of?
Recovery and ground preparation
What is the support phase composed of?
eccentric braking and concentric propulsion
Early flight motions
eccentric hip flexion and knee extension
Mid flight motions
concentric hip flexion
eccentric knee extension to eccentric knee flexion
Late flight motions
concentric hip extension
eccentric knee flexion
Early support motions
continued concentric hip extension
brief concentric knee flexion followed by eccentric hip extension
eccentric plantar felxion
Late support motions
eccentric hip flexion
concentric knee extension
concentric plantar flexion
Training goals for sprinting
- minimize braking forces at ground contact by maximizing backward velocity of leg and foot at touchdown and planting foot at center of gravity
- emphasize brief ground support times as a means of achieving rapid stride rate
- emphasize functional training of hamstrings
Backpedaling technique
- short stride length,
- greater stride frequency,
- longer support time,
- later application of peak GRF,
- greater hip angular velocity,
- smaller ROM at hip, knee, and ankle
Sprint resistance
Overload effect i.e. gravity resisted running, parachutes, harnesses, weighted vests
- improve explosive strength and stride length
Sprint assistance
Overspeed effect i.e. gravity assisted running, high-speed towing (stretch cord)
- improve stride rate, reduce time/energy needed to accelerate
How can you progressively develop and evaluate and athletes braking mechanics?
- Athlete runs 1/2 (2nd gear) speed and stops in 3 steps
- Athlete runs 3/4 (3rd gear) speed and stops in 5 steps
- Athletes runs full (4th gear) speed and stops in 7 steps
What is the primary method for developing speed and agility?
Executing sound movement technique
What are the two secondary methods for developing speed and agility?
speed resistance and speed assistance
What are the 3 tertiary methods for developing speed and agility?
Mobility, strength, and speed endurance
What is the purpose of speed endurance training?
enhance fatigue resistance and tolerance
What 3 ways does sprint training effect muscle physiology?
hypertrophy (esp. in fast twitch fibers), increased development of sarcoplasmic reticulum, and shifts of both type 1 and 2x fibers to type 2a.
What are the 3 methods for speed-endurance development?
- competitive trial method
- distance - duration method
- interval
What are the 3 sub categories of the competitive - trial method? What are the intensity and duration?
Supramaximal - I: greater than competition D: less than competition
Maximal - I: equal or less than competition D: equal to competition
Submaximal training - I: less than competition D: greater than competition
What are the 3 subcategories of of the distance - duration method?
Continuous training - 70-95% competitive power
Variable training - structured changes in FTT
Fartlek training - unstructured changes in FITT
What are the two subcategories of interval method?
Extensive training and Intensive training
I: low to medium (60-80%)
T: short-medium
Volume: large
Rest: short relief intervals between reps ( <1/3 time for full recovery) until HR is at 125-130 BPM for advanced athletes (about 45-90 sec) and 110-120 BPM for beginner (about 60-120 sec)
What is the Intensity, Time, volume, and rest period between reps for extensive interval training?
I: low to medium (60-80%)
T: short-medium
Volume: large
Rest: short relief intervals between reps ( <1/3 time for full recovery) until HR is at 125-130 BPM for advanced athletes (about 45-90 sec) and 110-120 BPM for beginner (about 60-120 sec)
What is the Intensity, Time, volume, and rest period between reps for intensive interval training?
I: high (80-90%)
T: short
Volume: small
Rest: longer than extensive but incomplete, allowing HR to recover to 110-120 bpm 90 to 180 sec for advanced athlete and 120-240 sec for beginner
What is the Intensity, Time, volume, and rest period between reps for repetition training?
I: very high (90-100%)
T: very short - medium
Volume: very small
Rest: near complete rest interval and allowing HR to recover to <100 BPM (about 3-5 min)
How long of a rest period should be given during speed and agility sessions? Should rest periods be given frequently?
2-3 min. YES
Training activities aimed at improving SSC should include?
- skillfull multi-joint movements that transmit forces through the kinetic chain (plyo)
- should be separated by frequent rest periods.
Define: complex training
What is the advantage of complex training?
- Alternating SSC tasks (plyo) with heavy resistance exercises within the same session
- enhances working effect of SSC
Which is more important in quick timing tasks (ex. hitting a baseball or saving a PK) reaction time or reactive ability?
Reaction time
Define: reactive ability
a trainable characteristic of explosive strength
Why is explosive strength training important for long distance aerobic events?
increases stride length, frequency, and efficiency.
Running speed is the interaction between ______ ____and _____ _____
stride frequency and stride length.
Coordinative abilities are most trainable in adolescents, pre-adolescents, or adults?
pre-adolescent
During sprint assistance training the amount of assistance given should be less than or equal to ____ % of the athletes max velocity
10
What is the main method used for developing agility?
repetition
In terms of short-term development of speed and agility, what are the two most important factors to consider? Which energy system should be primarily targeted?
- fatigue management and task specificity
2. phosphagen
In terms of development of speed-endurance training, what training method is useful for training athletes for intensive sports?
distance-duration
