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NCE > Chapter 4 > Flashcards

Chapter 4 Flashcards

(60 cards)

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1
Q

10 Principles of Conditioning

A
  1. Safety
  2. Warmup/cooldown
  3. Motivation
  4. Overload
  5. Consistency
  6. Progression
  7. Intensity
  8. Specificity
  9. Individuality
  10. Minimal Stress
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2
Q

4 Considerations for continuous training

A
  1. Frequency of Activity
  2. Intensity of Activity
  3. Type of Activity
  4. Time of Activity
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3
Q

4 things transportation of oxygen throughout the body involves

A
  1. heart
  2. lungs
  3. blood vessels
  4. Blood
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4
Q

Agonist Muscle

A

Muscle contracting to produce movement

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5
Q

Antagonist Muscle

A

muscle being stretched in response to contraction of the agonist muscle

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6
Q

ATP

A

immediate energy source

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7
Q

Ballistic Stretching

A

bouncing movement, repetitive contractions of the agonist muscles are used to produce quick stretches of the antagonist muscle

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8
Q

Concentric Contraction

A

muscle shortens in length as a contraction is developed to overcome or move some resistance
(Dynamic)

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9
Q

Dynamic Stretching

A

Recommended prior to activity

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10
Q

Eccentric Contraction

A

Resistance is greater then the muscular force being produced, muscle lengthens while continuing to contract
(Dynamic)

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11
Q

Endurance Training

A

lighter weights, higher reps

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12
Q

Fast Twitch Fibers (aka Type II)

A

capable of producing quick, forceful contractions but have a tendency to fatigue more rapidly than ST fibers
—> short term, high intensity, anaerobic type activities

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13
Q

Isokinetic Exercise

A

length of muscle changing while contraction performed at a constant velocity

  • biodex is only available isokinetic device
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14
Q

Isometric Contraction

A

muscle contracts to increase tension but there is no change in the length of a muscle

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15
Q

Isotonic Contraction

A

may be concentric or eccentric
Example - biceps curl with bicep contraction on elbow flexion and extension

flexion - biceps contracts and shortens - concentric
extension - biceps controlling weight back down - eccentric

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16
Q

normal maximum aerobic capacity for the most college-aged athletes?

A

45-60ml/kg/min

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17
Q

Plyometric Exercise

A

A rapid stretch of a muscle eccentrically, followed by a rapid concentric to produce a forceful, explosive movement in a short period of time
*place a great deal of stress on MSK system

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18
Q

Slow Twitch Fibers (aka Type I)

A

dense with capillaries and are in rich mitochondria and myoglobin, giving the muscle tissue its characteristic red colour
—> carry more oxygen and are more resistant to fatigue than fast-twitch
—> long duration, aerobic activities

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19
Q

Static Stretching

A

passively stretching a given antagonist muscle by placing it in a maximal position of stretch and holding it there for an extended period of time

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20
Q

Strength training

A

heavier weights with a lower number of reps

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21
Q

three factors determining the maximal rate at which oxygen can be used

A
  1. External respiration
    • ventilatory process or pulmonary function
  2. Gas transport
    • accomplished by the cardiovascular system
  3. Internal respiration
    • use of oxygen by the cells to produce energy
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22
Q

Three Phases of of Preparatory Period

A
  1. Hypertrophy/Endurance Phase
  2. Strength Phase
  3. Power Phase
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23
Q

What is a Macrocycle?

A

Complete training period
- intensity, volume and specificity of conditioning are altered to achieve peak levels of fitness

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24
Q

What is a Mesocycle?

A

a series of mesocycles within a macrocycle
- may last for several weeks or even months

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25
What is cardiorespiratory endurance?
Ability to perform whole body, large muscle actions for extended periods of time Critical to performance
26
What is Muscular endurance?
Ability to perform repeated muscle contractions against resistance for an extended period of time
27
What is the Competition Period?
May last for a week or months High intensity conditioning at a low volume
28
What is the Preparatory Period?
occurs during the offseason, no upcoming competitions
29
What is the Transition Period?
begins after the last competition Generally unstructed, athlete encouraged to participate in sport activities on recreational basis
30
what is VO2Max?
the greatest rate at which oxygen can be taken in and used during exercise
31
10 Principles of Conditioning
1. Safety 2. Warmup/cooldown 3. Motivation 4. Overload 5. Consistency 6. Progression 7. Intensity 8. Specificity 9. Individuality 10. Minimal Stress
32
4 Considerations for continuous training
1. Frequency of Activity 2. Intensity of Activity 3. Type of Activity 4. Time of Activity
33
4 things transportation of oxygen throughout the body involves
1. heart 2. lungs 3. blood vessels 4. Blood
34
Agonist Muscle
Muscle contracting to produce movement
35
Antagonist Muscle
muscle being stretched in response to contraction of the agonist muscle
36
ATP
immediate energy source
37
Ballistic Stretching
bouncing movement, repetitive contractions of the agonist muscles are used to produce quick stretches of the antagonist muscle
38
Concentric Contraction
muscle shortens in length as a contraction is developed to overcome or move some resistance (Dynamic)
39
Dynamic Stretching
Recommended prior to activity
40
Eccentric Contraction
Resistance is greater then the muscular force being produced, muscle lengthens while continuing to contract (Dynamic)
41
Endurance Training
lighter weights, higher reps
42
Fast Twitch Fibers (aka Type II)
capable of producing quick, forceful contractions but have a tendency to fatigue more rapidly than ST fibers —> short term, high intensity, anaerobic type activities
43
Isokinetic Exercise
length of muscle changing while contraction performed at a constant velocity * biodex is only available isokinetic device
44
Isometric Contraction
muscle contracts to increase tension but there is no change in the length of a muscle
45
Isotonic Contraction
may be concentric or eccentric Example - biceps curl with bicep contraction on elbow flexion and extension flexion - biceps contracts and shortens - concentric extension - biceps controlling weight back down - eccentric
46
normal maximum aerobic capacity for the most college-aged athletes?
45-60ml/kg/min
47
Plyometric Exercise
A rapid stretch of a muscle eccentrically, followed by a rapid concentric to produce a forceful, explosive movement in a short period of time *place a great deal of stress on MSK system
48
Slow Twitch Fibers (aka Type I)
dense with capillaries and are in rich mitochondria and myoglobin, giving the muscle tissue its characteristic red colour —> carry more oxygen and are more resistant to fatigue than fast-twitch —> long duration, aerobic activities
49
Static Stretching
passively stretching a given antagonist muscle by placing it in a maximal position of stretch and holding it there for an extended period of time
50
Strength training
heavier weights with a lower number of reps
51
three factors determining the maximal rate at which oxygen can be used
1. External respiration - ventilatory process or pulmonary function 2. Gas transport - accomplished by the cardiovascular system 3. Internal respiration - use of oxygen by the cells to produce energy
52
Three Phases of of Preparatory Period
1. Hypertrophy/Endurance Phase 2. Strength Phase 3. Power Phase
53
What is a Macrocycle?
Complete training period - intensity, volume and specificity of conditioning are altered to achieve peak levels of fitness
54
What is a Mesocycle?
a series of mesocycles within a macrocycle - may last for several weeks or even months
55
What is cardiorespiratory endurance?
Ability to perform whole body, large muscle actions for extended periods of time Critical to performance
56
What is Muscular endurance?
Ability to perform repeated muscle contractions against resistance for an extended period of time
57
What is the Competition Period?
May last for a week or months High intensity conditioning at a low volume
58
What is the Preparatory Period?
occurs during the offseason, no upcoming competitions
59
What is the Transition Period?
begins after the last competition Generally unstructed, athlete encouraged to participate in sport activities on recreational basis
60
what is VO2Max?
the greatest rate at which oxygen can be taken in and used during exercise

NCE (26 decks)

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