Chapter 4 Flashcards
What is strength?
Ability to generate force
“How much weight you can move”
What is power?
Relationship between strength and time
“How fast you can move heavy things”
What is endurance?
Repetitive muscle contractions
“How many times you can move something”
Isometric muscle contractions are:
Contractions of stability
No change in muscle length
Isokenetic muscle contraction is:
A contraction with a constant speed
Isotonic muscle contraction is:
Contraction with constant muscle tone, against resistance
Concentric and eccentric contraction
Slow twitch muscle fibers are what color?
Red
Fast twitch muscle fibers are what color?
White
Slow twitch muscle fibers are necessary for what kind of running?
Distance running
Fast twitch muscle fibers are necessary for what kind of running?
Sprinting
What is the overload principle?
The principle that muscles respond to stress which leads to hypertrophy
The overload principle can be modified by changing:
Weight
Reps
Intensity
Rest
Progressive resistance can include:
An increase in 10% increments
1 rep max
Training particular muscle group
What is the goal of periodization?
Achieving peak performance
What is a year-round training cycle?
Complete training cycle
Preseason, in-season, and off-season
Involves changes in intensity, volume, and specificity
What is the transition phase?
1-4 weeks after event
Unstructured, mental break
What is the preparatory phase?
Off-Season
Want to see changes and increases in strength
What is competition phase?
Sport and event dependent
High intensity, low volume
Skill training
What is cross training?
Training with alternative activities
Useful in transition and preparatory phase
Discontinued before preseason
What is a warm-up?
Used to increase blood flow to muscles
Stretching, jogging, throwing, catching
What is a cool-down?
Essential component, back to resting state, decrease muscle soreness
What is flexibility?
The ability to move a joint with full range of motion (ROM)
What is static stretching?
20-30 seconds
Go to point of pain and backing off
Controlled, reduced chance of injury
What is dynamic stretching?
Mimics components of athletic activity
Popular and recommended
What is PNF stretching?
Proprioceptive Neuromuscular Facilitation
Stretching with resistance. Uses agonist and antagonist
What is cardiorespiratory endurance?
Prolonged aerobic exercise
Low intensity
Oxygen used for energy
How frequent should cardiorespiratory endurance be performed?
At least 3 times/week
For at least 20 minutes
What is a VO2max test?
While on a treadmill or stationary bike, a mask is used to measure O2 in breath. Intake and output.
