Chapter 4 - Training and Conditioning Flashcards
principles of conditioning
warmup/ cool-down
motivation
overload
consistency
progression
intensity
specificity
individuality
minimize stres
safety
Overload includes:
idea that stress should not cause injury before the body has had time to adjust
SAID principle
specific adaptations to imposed demands
the body will adjust to stresses over time
Warm up Basics
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
flexibility
the ability to move in a joint or series of joints smoothly and easily throughout full range of motion
AROM
dynamic flexibility, degree to which a joint can be moved by a muscle contraction
(usually midrange)
*sports performance
PROM
static flexibility
degree to which a joint may be passively moved to the endpoints in the ROM
*injury prevention
Agonist
muscle that contracts to produce a movement
antagonist
muscle being stretched in response to contraction of agonist
ballistic stretching
bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches
mimics functional and athletic activities
static stretching
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)
PNF
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
Muscle spindles
sensitive to changes in muscle length; stimulation results in a reflex contraction to resist stretch
Golgi tendon organs
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
Types of stretching and the GTO
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
muscular strength
max force that can be applied by a muscle during a single maximal contraction
power
large amount of force generated quickly
muscular endurance
the ability to perform repetitive muscular contractions against some resistance
isometric
muscle contracts to increase tension, no change in length of muscle
concentric contraction
muscle shortens in length as it contracts to overcome or move some resistance
eccentric contraction
resistance is greater than the muscular force being produce, muscle lengthens while continuing the contract
slow twitch
type 1 - more resistant to fatigue; longer time to generate contraction; long-duration, aerobic activity
fast twitch
type 2a
moderately resistant to fatigue; short term, high intensity anaerobic activity
fast twitch 2b
2b - fatigue rapidly; short term, high intensity anaerobic activity
Overload vs PRE
overload is universal to all techniques
Progresssive REsistance exercises are based on principles of overload and progression
plyometric exercise
includes specific exercises that encompass a rapid stretch of a muscle eccentrically followed immediately by a rapid concentric contraction of that muscle
VO2 max
greatest rate at which oxygen can be consumed and used
increased cardiac output is a product of
increased stroke volume x decreased heart rate (at given intensity)
Periodization in training terms:
macrocycle: complete training period
mesocycle: divisions of macrocycle;
- transition period
- prepatory period
- competitoin period
