Conditioning and Training- Chapter 4 Flashcards
Length and focus of pre-season conditioning is….
2-3 weeks minimum but 6-8 weeks optimal
working on flexibility, strength, endurance
Focus of in-season conditioning is….
Avoid deconditioning
Length and focus of post-season conditioning is….
Immediately after in-season
*Best for those needing specific rehab- surgery
Length and focus of off-season conditioning is….
Often in summer
Change sport activity to use different muscles
working on flexibility, strength, and endurance using moderate to strong weekly workout
SAID principle means…
Specific Adaptation to Imposed Demand
- Body will adapt to specific demands place upon it
- intensity, frequency, duration
What is the reason for a warm up exercise?
Prevent injury
Raises body and muscle temp
Muscles stretch easier
What is a dynamic warm-up?
More contemporary approach
Continuous movement
Exercise of all major muscle groups
What is the purpose for cool-down exercise?
Getting body functions to pre-existing levels
Prevents pooling of blood to extremities
What is the purpose of interval training?
Alternates periods of relatively intense work and active recovery
Allows for more work at more intense workload than working continuously
What is muscular STRENGTH?
ability of a muscle to generate force against some resistance
-ex. lifting weights in gym
What is muscular POWER?
large amount of force generated quickly
-ex. power lifter
What is muscular ENDURANCE?
ability to perform repetitive muscular contractions against resistance for an extended period of time
-ex. lunges, push ups, body weight squats
What is an isometric contraction?
Muscle produces tension with no movement or change in length of muscle
What is concentric (positive, towards body) contraction?
Muscle shortens in length
Tension developed to overcome or move/some resistance
What is eccentric (negative, away from body) contraction?
Resistance greater than muscular force produced
Muscle gets longer while producing tension
What is isometric exercise?
Force develops while moving muscle length remains constant
-ex. any immovable resistance like a table
What is progressive resistance exercise?
Force develops while muscle shortens and lengthens
-ex. free weights, weight machines
What is isokinetic training?
Force develops while muscle is contracting at constant velocity
What is circuit training?
Combination of isometric, progressive resistance exercise, and isokinetic exercises organized into series of stations
What is plyometric exercise?
Rapid eccentric(away from body) stretch of the muscle to facilitate an explosive concentric(towards body) contraction
What is calisthenics?
Body weight resistance
Define flexibility
ability to move a joint or series of joints through smoothly and easily through full ROM
What structures can limit flexibility?
bones, fat, skin, scar tissue
muscles, tendons
ligaments and joint capsules
Define AGONIST muscle
muscle that contracts to produce movement
