Chapter 17 Shit Flashcards
What are the principles of anaerobic exercise prescription?
-Specificity
+Athlete trained in a specific manner to produce a specific adaptation or training outcome
++For resistance training, specificity revolves around
+++Muscles involved
+++Movement pattern
+++Nature of muscle action
+++Speed of movement
+++Force application
+++Does not mean that every aspect of training program must mimic sporting skill
What is the SAID principle?
-Specific adaptations to imposed demands
-States that the type of demand placed on the body dictates the type of adaptation that will occur
+I.e. training for power in high-speed movements (baseball pitch, tennis serve) should attempt to activate or recruit the same motor units required by their sport at the highest velocity possible
-Relates to the athletes sport season
+Progression through preseason, in-season, and post-season training should gradually progress from generalized to sport-specific training
+When conducted alongside participation in the sport itself, the proper application of specificity increases the likelihood that other training will also positively contribute to performance
What is overload?
-Assigning a workout or training regimen of greater intensity than the athlete is accustomed to
-Without overload, even well-designed program greatly limit the athletes ability to make improvements
-For resistance training - involves increasing the loads assigned in the exercise
-Can also include:
+Increasing the number of weekly training sessions
+Adding exercises or sets
+Emphasizing complex over simple exercises
+Decreasing length of rest periods between sets and exercises
+Any combination of these or other changes
What is progression?
-Proper application of progression promotes long-term training benefits
+Adding more resistance
+Raise the number of training sessions
+Add more drills or exercises to each session
+Change the type or technical requirements of the drills or exercises
++I.e. progress from the front squat to hang power clean to full power clean
+Progression is based on training status and is introduced gradually and systematically
What must be considered when designing a program?
-Needs analysis
-Exercise selection
-Training frequency
-Exercise order
-Training load and reps
-Volume
-Rest periods
What is a needs analysis?
-A two-stage process in program design that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete
How should a s+c professional evaluate a sport to determine program design?
-Determine the unique characteristics of the sport
+General physiological and biomechanical profile
+Common injury sites
+Position-specific attributes
-Should consider at a minimum the following attributes of the sport:
+Movement analysis - analyzing the body and limb movement patterns and muscular involvement
+Physiological analysis - examine strength, power, hypertrophy, and endurance priorities
+Injury analysis - examine common sites for joint and muscle injury and the causative factors
Evaluate a shot putter
-All-body movement beginning in a semi-crouched stance with many joints flexed and adducted -
+Culminates in upright stance with joints extended and abducted
+Heavy involvement of elbow extensors, shoulder abductors, hip extensors, and ankle plantar flexors
-Requires high levels of strength and power, with hypertrophy being an advantage due to the relationship between muscle cross-section and force production, minimal muscular endurance required
-Repetitive nature of training and competition leads to frequent injuries to muscles and tendons surrounding the shoulder and elbow joints
What should be looked at during an athletic assessment?
-Profile the athletes needs and goals by evaluating training and injury status, conducting athletic tests, evaluating test results, and determining the primary goal of training
-Training status - an athlete’s current condition or level of preparedness
+Evaluation by sports medicine professional of any current or previous injuries that may affect training
-Training background or exercise history
+Training that occurs before athlete began a new or revised program
+Should examine:
++Type of training previously experienced
++I.e. sprint, plyometric, resistance
++Length of recent regular participation in the training program
++Degree of exercise technique experience - knowledge and skill needed to perform resistance training exercises appropriately
-Physical testing and evaluation - conducting assessments of:
+Strength
+Flexibility
+Power
+Speed
+Body Composition
+Muscular and cardiovascular endurance
-Primary resistance training goal
+Resistance program will be guided by:
++Test results
++Movement and physiological analysis
++Priorities of the sport season
+Typical goals of resistance training:
++Strength
++Power
++Hypertrophy
++Muscular endurance
++Effort should be made to concentrate on only one training outcome per season
What should be thought about and understood when selecting exercises for an athlete?
-Choosing exercises for a resistance training program
-Strength and conditioning professionals must understand:
+The nature of various resistance exercises
+The movement and muscular requirements of the sport
+The athlete’s exercise technique experience
+Available equipment
+Amount of training time
What are the 4 main different exercise types?
Core exercises
Assistance exercises
Power exercises
Structural exercises
What are core exercises?
-Recruit one or more large muscle areas
-Involve two or more primary joints
-Receive priority in exercise selection due to their direct application to the sport
What are assistance exercises?
-Usually recruit smaller muscles
+I.e. upper arm, abdominal muscles, calf, neck, forearm, lower back
-Involve only one primary joint
-Considered less important for improving sport performance
-Generally, all joints of the shoulder articulations are considered one primary joint as well as the spine
-Assistance exercises often used for injury prevention and rehabilitation
What category do structural and power exercises fall under?
Core exercises
What is a structural exercise?
-involve muscular stabilization of posture during the performance of the lifting movement (i.e. rigid torso during squat)
What is a power exercise?
-structural exercises performed quickly or explosively (i.e. power clean) - typically assigned based on sport-specific training priorities
What relevancy do exercises need to have?
-Exercises need to be relevant to activities in the sport and the body and limb movement patterns, joint ROMs, and muscular involvement
How is muscular balance important?
-Exercises should also created muscular balance to reduce the risk of injury from disproportionate training
-Exercises should maintain a balance of muscular strength across joints and between opposing muscle groups (i.e. biceps and triceps_
-Avoid resistance programs that increase injury risk due to disparity between agonist and antagonist
-If an imbalance is created or discovered, exercises should restore appropriate strength and muscle balance
-Muscle balance does not always mean equal strength
+Requires a proper ratio of strength, power, or muscular endurance of muscle groups relative to one another
How does one exercise to promote recovery?
-Recovery exercises - exercises that do not involve high muscular or nervous system stress but promote movement and restoration
Usually included at the conclusion of the main session or as a separate section in the microcycle
-Can include lightly loaded resistance or low-intensity aerobics to return the body to pre-exercise state
-Assist in the removal of metabolic wastes and by-products and maintain blood-flow to muscles for optimized repair processes
How does exercise technique experience matter for a strength coach?
-Athletes demonstrating improper technique require complete instruction from the s + c professional
-Do not assume athletes are performing exercises properly - even exercises considered easy
