CHAPTER 19 - Program Design and Technique for Speed Flashcards

1
Q

RFD (Rate of Force Development)

A

the development of maximal force in minimal time, typically used as an index of explosive strength

change in force by chance in time

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2
Q

Impulse

A

the product of the generated force and the time required for its production.

measure under the force-time curve

change in momentum

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3
Q

speed

A

rate at which an object covers a distance

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4
Q

Velocity

A

how fast and which direction an object is traveling

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5
Q

Acceleration

A

rate in which the velocity changes in time

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6
Q

Most Important Factor Of Sprinting Success

A

RFD

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7
Q

Nervous System

A

Strength training enhances neural drive

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8
Q

Increases in Neural Drive

A

related to increases in both muscular force production and the rate of force production

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9
Q

SSC (Stretch-Shortening Cycle)

A

Eccentric-Concentric coupling phenomenon

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10
Q

Criteria to improve SSC

A
  1. Skillful, multijoint movements
  2. Brief work bouts (Plyo + Heavy Resistance)
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11
Q

Spring-Mass Model

A

Mathematical model that depicts sprinting’s a type of human locomotion in which displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring-like actions

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12
Q

Running Speed

A

Sprint speed is an interaction of stride frequency and stride length

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13
Q

Differences between elite and novice sprinters

A
  1. Amount of vertical force applied to the ground during the stance phase
  2. Greater forces must be applied in shortest time (RDF)
  3. Elite sprinters achieve longer stride lengths compared to novice
  4. Elite sprinters achieve higher stride rates
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14
Q

Increase in Speed

A

It can be achieved by increase of stride length or stride frequency, or both.

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15
Q

Ground Contact Time

A

The total time allotted for a single stance phase

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16
Q

Step Length

A

Distance between the toe and heel of two consecutive footsteps.

Example: cm between the heel of right foot and the heel of left.

17
Q

Stride Length

A

Distance between the heel in two consecutive steps of the same foot.

Example: meters between the heel of the right foot and the heel of the next ground contact made by the right foot.

18
Q

Flight time

A

Duration of time that an athlete is not in contact with the ground.

19
Q

Stride angle

A

The angle at which the foot leaves the track

20
Q

Monitoring Speed Development

A
  1. Ground Conctact Time
  2. Step Length
  3. Stride Length
  4. Stride angle
  5. Flight time
  6. Speed
  7. Acceleration
21
Q

How long does it take for maximal contraction force to occur?

22
Q

What should be emphasized when prescribing exercises to improve speed ability?

A

Increase in neural drive
Overload muscles in hips/knees with SSC

23
Q

Braking Impulse

A

braking forces over certain periods of time - related to acceleration

24
Q

Stance Phase

A

Eccentric braking period
Concentric propulsive period

25
Flight Phase
Recovery Ground Preparation
26
START
Front leg: 90 degrees / Rear leg : 133degrees Vertical velocity is greatest during block clearance and the subsequent two steps due to the need for appropriate rise in the body's COG Exit angle: 160degrees Optimal length of touchdown of first step is 0.5m Initial Velocity: 5m/s
27
ACCELERATION
Stride length is shorter in elite sprinters due to the need for less flight time so that horizontal velocity is increased through more frequent ground contact time during ACC By ~20m, the bodys has been raised nearly upright. head is relaxed, neutral position, rising at the same rate as the torso
28
MAXIMUM VELOCITY
Shoulders appearing to sit directly above the hips, which sit above the foot during stance phase Head relaxed, neutral position with the eyes focused ahead Shoulders stay down and relaxed, leg and arms cycle together ~12.55m/s elite / 11.25m/s novice top sprinters display higher stride at maximum velocity
29
Early Flight
Eccentric Hip Flexion: decelerates the backward rotation of the thigh Eccentric Knee Extension: decelerates backward rotation of lef/foot
30
Midflight
Concentric hip flexion: accelerates thigh forward Eccentric knee extension ---> eccentric knee flexion
31
Late Flight
Concentric hip extension: rotates thigh backward in preparation for foot contact Eccentric knee flexion: accelerates leg backward, limiting knee extesnion; stops before foot strike
32
Late Flight
Concentric hip extension: rotates thigh backward in preparation for foot contact Eccentric knee flexion: accelerates leg backward, limiting knee extension; stops before foot strikes
33
Early Support
Continued Concentric Hip Extension: minimize the braking effect of foot strike Brief concentric knee flexion followed by eccentric hip extension: resists the tendency of hip/ankle extension to a hyperextended knee Eccentric plantarflexion: help absorb shock
34
Late Support
Eccentric hip flexion: decelerates backward thigh rotation; rotates trunk in preparation for forward takeoff Concentric knee extension: propels COG forward Concentric plantarflexion: aids in propulsion
35
Improve in COD and Agility
COD: ground contact time and ground reaction force during plant phase Agility: perceptual-cognitive factors Eccentric strength and maximal strength alongside the concentric explosiveness during reacceleration
36
Guidelines Coaching COD/Agility
Visual Focus Body position during braking ad reacceleration Leg Action Arm action
37
Monitoring Agility Development
1. Changed of direction deficit Ground Contact time Exit velocity Entry velocity Decision making time