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NCE > Chapter 4 > Flashcards

Chapter 4 Flashcards

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
Q

What is cardiorespiratory endurance?

A

Ability to perform whole body, large muscle actions for extended periods of time
Critical to performance

26
Q

What is Muscular endurance?

A

Ability to perform repeated muscle contractions against resistance for an extended period of time

27
Q

What is the Competition Period?

A

May last for a week or months
High intensity conditioning at a low volume

28
Q

What is the Preparatory Period?

A

occurs during the offseason, no upcoming competitions

29
Q

What is the Transition Period?

A

begins after the last competition
Generally unstructed, athlete encouraged to participate in sport activities on recreational basis

30
Q

what is VO2Max?

A

the greatest rate at which oxygen can be taken in and used during exercise

31
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
32
Q

4 Considerations for continuous training

A
  1. Frequency of Activity
  2. Intensity of Activity
  3. Type of Activity
  4. Time of Activity
33
Q

4 things transportation of oxygen throughout the body involves

A
  1. heart
  2. lungs
  3. blood vessels
  4. Blood
34
Q

Agonist Muscle

A

Muscle contracting to produce movement

35
Q

Antagonist Muscle

A

muscle being stretched in response to contraction of the agonist muscle

36
Q

ATP

A

immediate energy source

37
Q

Ballistic Stretching

A

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

38
Q

Concentric Contraction

A

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

39
Q

Dynamic Stretching

A

Recommended prior to activity

40
Q

Eccentric Contraction

A

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

41
Q

Endurance Training

A

lighter weights, higher reps

42
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

43
Q

Isokinetic Exercise

A

length of muscle changing while contraction performed at a constant velocity

  • biodex is only available isokinetic device
44
Q

Isometric Contraction

A

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

45
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

46
Q

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

A

45-60ml/kg/min

47
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

48
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

49
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

50
Q

Strength training

A

heavier weights with a lower number of reps

51
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
52
Q

Three Phases of of Preparatory Period

A
  1. Hypertrophy/Endurance Phase
  2. Strength Phase
  3. Power Phase
53
Q

What is a Macrocycle?

A

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

54
Q

What is a Mesocycle?

A

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

55
Q

What is cardiorespiratory endurance?

A

Ability to perform whole body, large muscle actions for extended periods of time
Critical to performance

56
Q

What is Muscular endurance?

A

Ability to perform repeated muscle contractions against resistance for an extended period of time

57
Q

What is the Competition Period?

A

May last for a week or months
High intensity conditioning at a low volume

58
Q

What is the Preparatory Period?

A

occurs during the offseason, no upcoming competitions

59
Q

What is the Transition Period?

A

begins after the last competition
Generally unstructed, athlete encouraged to participate in sport activities on recreational basis

60
Q

what is VO2Max?

A

the greatest rate at which oxygen can be taken in and used during exercise

NCE (26 decks)

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