Chapter 4 - Training and Conditioning

Question 1

principles of conditioning

Answer 1

warmup/ cool-down

motivation

overload

consistency

progression

intensity

specificity

individuality

minimize stres

safety

Question 2

Overload includes:

Answer 2

idea that stress should not cause injury before the body has had time to adjust

Question 3

SAID principle

Answer 3

specific adaptations to imposed demands

the body will adjust to stresses over time

Question 4

Warm up Basics

Answer 4

prepare the body physiologically

increase muscle temperature, decrease viscosity

2-3 minutes of whole body activities followed by stretching, increasing intensity, total time of 10-15 minutes

continued sweating

Question 5

flexibility

Answer 5

the ability to move in a joint or series of joints smoothly and easily throughout full range of motion

Question 6

AROM

Answer 6

dynamic flexibility, degree to which a joint can be moved by a muscle contraction
(usually midrange)

*sports performance

Question 7

PROM

Answer 7

static flexibility
degree to which a joint may be passively moved to the endpoints in the ROM

*injury prevention

Question 8

Agonist

Answer 8

muscle that contracts to produce a movement

Question 9

antagonist

Answer 9

muscle being stretched in response to contraction of agonist

Question 10

ballistic stretching

Answer 10

bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches

mimics functional and athletic activities

Question 11

static stretching

Answer 11

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

(30-60 sec, 3-4 times)

Question 12

PNF

Answer 12

proprioceptive neuromuscular facilitation

alternating contraction/relaxation of both agonist and antagonist muscles and all use a 10 sec push phase followed by a 10 sec relax phase

Question 13

Muscle spindles

Answer 13

sensitive to changes in muscle length; stimulation results in a reflex contraction to resist stretch

Question 14

Golgi tendon organs

Answer 14

if a stretch is maintained for 6 seconds, GTO responds to change in length and increase in tension by causing a reflex contraction of the antagonist muscle

Question 15

Types of stretching and the GTO

Answer 15

ballistic stretching
-does not allow GTO to effect a reflex relaxation

static stretching - does allow GTO to take effect

PNF - maximal isometric contraction stimulate GTO
(autogenic inhibition)
-in the relax phase - isotonic agonist contraction pulls extremity further causing a reflex relaxation of the antagonist to occur for the agonist movement
(reciprocal inhibtion

Question 16

muscular strength

Answer 16

max force that can be applied by a muscle during a single maximal contraction

Question 17

power

Answer 17

large amount of force generated quickly

Question 18

muscular endurance

Answer 18

the ability to perform repetitive muscular contractions against some resistance

Question 19

isometric

Answer 19

muscle contracts to increase tension, no change in length of muscle

Question 20

concentric contraction

Answer 20

muscle shortens in length as it contracts to overcome or move some resistance

Question 21

eccentric contraction

Answer 21

resistance is greater than the muscular force being produce, muscle lengthens while continuing the contract

Question 22

slow twitch

Answer 22

type 1 - more resistant to fatigue; longer time to generate contraction; long-duration, aerobic activity

Question 23

fast twitch

Answer 23

type 2a

moderately resistant to fatigue; short term, high intensity anaerobic activity

Question 24

fast twitch 2b

Answer 24

2b - fatigue rapidly; short term, high intensity anaerobic activity

Question 25

Overload vs PRE

Answer 25

overload is universal to all techniques

Progresssive REsistance exercises are based on principles of overload and progression

Question 26

plyometric exercise

Answer 26

includes specific exercises that encompass a rapid stretch of a muscle eccentrically followed immediately by a rapid concentric contraction of that muscle

Question 27

VO2 max

Answer 27

greatest rate at which oxygen can be consumed and used

Question 28

increased cardiac output is a product of

Answer 28

increased stroke volume x decreased heart rate (at given intensity)

Question 29

Periodization in training terms:

Answer 29

macrocycle: complete training period

mesocycle: divisions of macrocycle;
- transition period
- prepatory period
- competitoin period