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CSCS > Chapter 17 > Flashcards

Chapter 17 Flashcards

1
Q

Stride length (elite, novice)

A

Elite - 45m

Novice - 25m

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2
Q

Max Stride Frequency (elite, novice)

A

Elite - 25m

Novice - 10 to 15m

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3
Q

Maximal velocities (elite, novice)

A

Elite - 45 to 55m

Novice - 20 to 30 m

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4
Q

What is more important in determining final velocity, stride frequency or length?

A

Frequency (changes more than length and thereby more important)

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5
Q

What is influenced by impulse applied during ground contact and resulting trajectory?

A

stride length

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6
Q

What is more trainable, stride frequency or stride length?

A

stride frequency (stride length is limited by body height and leg length)

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7
Q

What are the two phases of acceleration and maximum velocity while running?

A

flight and support

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8
Q

What is the flight phase composed of?

A

Recovery and ground preparation

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9
Q

What is the support phase composed of?

A

eccentric braking and concentric propulsion

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10
Q

Early flight motions

A

eccentric hip flexion and knee extension

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11
Q

Mid flight motions

A

concentric hip flexion

eccentric knee extension to eccentric knee flexion

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12
Q

Late flight motions

A

concentric hip extension

eccentric knee flexion

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13
Q

Early support motions

A

continued concentric hip extension
brief concentric knee flexion followed by eccentric hip extension
eccentric plantar felxion

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14
Q

Late support motions

A

eccentric hip flexion
concentric knee extension
concentric plantar flexion

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15
Q

Training goals for sprinting

A
  • 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
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16
Q

Backpedaling technique

A
  • 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
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17
Q

Sprint resistance

A

Overload effect i.e. gravity resisted running, parachutes, harnesses, weighted vests
- improve explosive strength and stride length

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18
Q

Sprint assistance

A

Overspeed effect i.e. gravity assisted running, high-speed towing (stretch cord)
- improve stride rate, reduce time/energy needed to accelerate

19
Q

How can you progressively develop and evaluate and athletes braking mechanics?

A
  1. Athlete runs 1/2 (2nd gear) speed and stops in 3 steps
  2. Athlete runs 3/4 (3rd gear) speed and stops in 5 steps
  3. Athletes runs full (4th gear) speed and stops in 7 steps
20
Q

What is the primary method for developing speed and agility?

A

Executing sound movement technique

21
Q

What are the two secondary methods for developing speed and agility?

A

speed resistance and speed assistance

22
Q

What are the 3 tertiary methods for developing speed and agility?

A

Mobility, strength, and speed endurance

23
Q

What is the purpose of speed endurance training?

A

enhance fatigue resistance and tolerance

24
Q

What 3 ways does sprint training effect muscle physiology?

A

hypertrophy (esp. in fast twitch fibers), increased development of sarcoplasmic reticulum, and shifts of both type 1 and 2x fibers to type 2a.

25
Q

What are the 3 methods for speed-endurance development?

A
  • competitive trial method
  • distance - duration method
  • interval
26
Q

What are the 3 sub categories of the competitive - trial method? What are the intensity and duration?

A

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

27
Q

What are the 3 subcategories of of the distance - duration method?

A

Continuous training - 70-95% competitive power
Variable training - structured changes in FTT
Fartlek training - unstructured changes in FITT

28
Q

What are the two subcategories of interval method?

A

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)

29
Q

What is the Intensity, Time, volume, and rest period between reps for extensive interval training?

A

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)

30
Q

What is the Intensity, Time, volume, and rest period between reps for intensive interval training?

A

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

31
Q

What is the Intensity, Time, volume, and rest period between reps for repetition training?

A

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)

32
Q

How long of a rest period should be given during speed and agility sessions? Should rest periods be given frequently?

A

2-3 min. YES

33
Q

Training activities aimed at improving SSC should include?

A
  1. skillfull multi-joint movements that transmit forces through the kinetic chain (plyo)
  2. should be separated by frequent rest periods.
34
Q

Define: complex training

What is the advantage of complex training?

A
  1. Alternating SSC tasks (plyo) with heavy resistance exercises within the same session
  2. enhances working effect of SSC
35
Q

Which is more important in quick timing tasks (ex. hitting a baseball or saving a PK) reaction time or reactive ability?

A

Reaction time

36
Q

Define: reactive ability

A

a trainable characteristic of explosive strength

37
Q

Why is explosive strength training important for long distance aerobic events?

A

increases stride length, frequency, and efficiency.

38
Q

Running speed is the interaction between ______ ____and _____ _____

A

stride frequency and stride length.

39
Q

Coordinative abilities are most trainable in adolescents, pre-adolescents, or adults?

A

pre-adolescent

40
Q

During sprint assistance training the amount of assistance given should be less than or equal to ____ % of the athletes max velocity

A

10

41
Q

What is the main method used for developing agility?

A

repetition

42
Q

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?

A
  1. fatigue management and task specificity

2. phosphagen

43
Q

In terms of development of speed-endurance training, what training method is useful for training athletes for intensive sports?

A

distance-duration

CSCS (16 decks)

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