Chapter 4: Training and Conditioning Techniques

Question 1

What is the SAID principle?

Answer 1

Specific Adaptation to Imposed Demands. When the body is subjected to stresses & overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it. The stress must not be enough to cause damage or injury.

Question 2

How long should the warm up last?

Answer 2

2-3 minutes of cardiorespiratory work followed by dynamic stretching

Question 3

How long should a cool down last?

Answer 3

5-10 minutes.

Question 4

What does diaphoresis mean?

Answer 4

excessive sweating from disease or drug

Question 5

What are adverse effects to lack of flexibility?

Answer 5

It can create uncoordinated or awkward movement patterns resulting from lost of neuromuscular control.

Question 6

5 factors that limit flexibility

Answer 6

1. bony structure
2. excessive fat
3. inelastic scar tissue (skin)
4. muscles and their tendons
5. connective tissue
6. neural tissue tightness

Question 7

How many times should you stretch per week to see the best results?

Answer 7

ACSM: stretch 2x/week for 60 seconds each

Question 8

What are the agonist, antagonist, stabilizer, synergist, and neutralizer muscles?

Answer 8

agonist: muscle contracting to cause movement
antagonist: muscles being stretched
stabilizer: stabilize one joint so movement can happen in another
synergist: indirect agonist
neutralizer: prevent unwanted movement

Question 9

What are static and ballistic stretching? What is another name and the concerns regarding ballistic stretching?

Answer 9

static: passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there
ballistic (dynamic ROM): older stretching technique that uses repetitive bouncing motions. if the forces generated by the jerks are greater than the tissues’ extensibility, muscle injury may occur

Question 10

what is slow-reversal-hold-relax? contract-relax? hold-relax?

Answer 10

All types of PNF (proprioceptive neuromuscular facilitation)

slow-reversal-hold-relax: passively stretch muscles, then have them contract the antagonist for 10 seconds, then have them contract the agonist while you apply more pressure. do at different angles
contract-relax: isotonically contract - moving
hold-relax: isometric contraction - immovable

Question 11

What is an effective tool in stretching fascia?

Answer 11

manually, firm foam roll, myofascial release

Question 12

Explain the Stretch Reflex (muscle spindle, golgi tendon organ)

Answer 12

impulses come from the muscle spindles that inform the CNS that the muscle is being stretched. impulses return to the muscle from the spinal cord, this causes the muscle to reflexively contract, thus resisting the stretch. the golgi tendon organs respond to the change in length and the increase in tension by firing off sensory impulses of their own to the spinal cord. if the stretch continues the golgi tendon will override the muscle spindle.

Question 13

What does the use of Pilates accomplish? Yoga?

Answer 13

Pilates: a conditioning program that improves muscle control, flexibility, coordination, strength, and tone. makes people aware of their bodies as a single integrated unit. improve body alignment and breathing. increases efficiency of movement
Yoga: helps individual cops with stress-indued behaviors and conditions, such as overeating, hypertension, and smoking. aims to unite the body and mind to reduce stress. breathing is very important

Question 14

What is the difference between isometric, concentric, and eccentric?

Answer 14

isometric: contracts the muscle statically without changing its length
concentric: the muscle shortens while contracting against resistance
eccentric: the muscle lengthens while contracting against resistance

Question 15

What are the 4 types of muscle fibers and what is the difference between them?

Answer 15

slow twitch (I): slow oxidative, dense with capillaries and rich in mitochondria and myoglobin - carry ore oxygen and are more resistant to fatigue. associated primarily with long-duration, aerobic-type activities - long-endurance force
fast twitch general:fast oxidative glycolytic, capable of producing quick, forceful contractions but fatigue more rapidly - useful in short-term, high-intensity activities - powerful force
fast twitch (IIa): moderately resistant to fatigue 
fast twitch (IIb): less dense in mitochondria and myoglobin and fatigue rapidly. white in color and considered as "true" fast-twitch fibers
fast twitch (IIx): fast glycolytic - less dense in mitochondria and myoglobin than IIa. fastest muscle type in humans. can sustain only short, anaerobic bursts of activity before it becomes painful.

Question 16

What part of the muscle fiber increases in size and number in response to strength training?

Answer 16

myofilaments - cause individual muscle fibers themselves to increase in cross-sectional diameter

Question 17

What effect do muscle attachment points and muscle length have on torque and tension?

Answer 17

The further away from the center of the joint a muscle attachment is the heavier the weight that should be lifted because the muscle force acts through a longer lever arm and thus can produce greater torque around the joint

The length of a muscle determines the tension that can be generated. this length-tension relationship is a bell curve. At max the interactions of the crossbridges, between the actin and myosin myofilaments within the sarcomere is at a maximum

Question 18

How quick can adaptations to resistance training reverse?

Answer 18

May begin as little as 48 hours after.

Question 19

What are isotonic, isokinetic, isometric, and plyometric exercises?

Answer 19

isotonic: shortens and lengthens the muscle through a complete range of motion
isokinetic: exercise at a fixed velocity of movement with accommodating resistance
isometric: contracts the muscle statically without changing its length
plyometric: type of exercise that takes advantage of the stretch-shortening cycle

Question 20

Muscle hypertrophy in females is dependent on what?

Answer 20

The presence of testosterone. The rapid initial strength gains tend to plateaus after three to four weeks though

Question 21

Define rep, RM, 1RM, set, intensity, recovery period, and frequency

Answer 21

rep: the number of times a specific movement is repeated
RM: repetitions maximum - the maximum number of repetitions at a given weight
1RM: the maximum amount of weight that can be lifted one time
set: a particular number of repetitions
intensity: the amount of weight or resistance lifted
recovery period: the rest interval between sets
frequency: the number of times an exercise is done in one week

Question 22

What is circuit training?

Answer 22

Exercise stations that consists of various combinations of weight training, flexibility, calisthenics, and aerobic exercises

calisthenics: free exercise

Question 23

What are calisthenic exercise?

Answer 23

free exercises. they require the individual to support the body or move the total body against the force of gravity.

Question 24

What 4 components coordinate the transport of oxygen within the body?

Answer 24

The heart, the lungs, the blood vessels, and the blood

Question 25

Cardiac output is a product of what?

Answer 25

cardiac output = stroke volume x heart rate

CO is how much blood the heart is capable of pumping in exactly one minute

Question 26

What’s the difference between anaerobic and aerobic (exercise and metabolism)?

Answer 26

anaerobic: no oxygen needed
aerobic: needs oxygen, and uses carbohydrates and fat to generate ATP. creates more ATP by utilizing lactate, will take up to 10 minutes to clear

Question 27

What are the 4 considerations of continuous training?

Answer 27

frequency, intensity, type, and time

FITT

Question 28

How do you calculate maximum HR?

Answer 28

220-age

heart rate reserve: HR max - HR resting

exercise HR: % of target intensity (HR max - HR rest) + HR rest

Question 29

What is interval training? When would it be beneficial?

Answer 29

interval training: alternating periods of work with active recovery. allows for more work and more intensity over a longer period of time

benefits: it allows for work at this 80% or higher level for a short period of time followed by an active period of recovery during which an individual may be working at only 30% to 45% of maximal heart rate

Question 30

What is fartlek training?

Answer 30

aka speed play, a training technique that is a type of cross-country running. similar to interval training because the individual must run for a specific period of time. however, pace and speed are not specified. course should be a varied terrain.

Question 31

What are the differences between off-season, preseason, and in-season with regards to training?

Answer 31

off-season: transition period (unstructured, recreational), preparatory period (cross training), hypertrophy/endurance phase (low intensity, high volume, non sport specific), strength phase (moderate intensity, moderate volume, more sport specific)
preseason: power phase (high intensity, sport specific, decreased volume)
in-season: competition period (high intensity, low volume, skill training, strategy, maintenance of strength and power gained during the off-season)

Question 32

What effect do golgi tendon have on ballistic stretching and slow-reversal-hold-relax?

Answer 32

ballistic: ballistic stretching needs to be held long enough, otherwise golgi tendon will not override muscle spindles
slow-reversal-hold-relax: since you hold each position for at least 10 seconds, the golgi tendon will override the muscle spindles.

golgi tendon respond to the change in length and the increase in tension by firing off sensory impulses of their own to the spinal cord. will only override if stretch continues past 6 seconds

Question 33

What is the basis for plyometric exercise?

Answer 33

it will help develop eccentric control in dynamic movements. encompasses a rapid stretch of a muscle eccentrically followed immediately by a rapid concentric contraction of that muscle to facilitate and develop a forceful explosive movement. the stretch-shortening cycle is the underlying mechanism of plyometrics.

Question 34

As you exercise, CO and HR do what? What about SV? Where does it plateau?

Answer 34

CO: cardiac output, HR: heart rate, SV: stroke volume (volume of blood being pumped out with each beat)

as you exercise, CO, HR, and SV will all increase. SV plateaus at 40% of maximal heart rate.

Question 35

As you improve cardiovascular fitness, SV and HR do what?

Answer 35

HR decrease while SV increases because the body becomes more efficient.