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Strength and conditioning > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

define intensity

A

estimated as a percentage of 1 Repetition Maximum (RM)

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2
Q

what is the minimal intensity to increase strength

A

60-65% of 1 RM

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3
Q

what is the optimal intensity for maximal strength gains

A

80% 1 RM

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4
Q

define training volume

A

measure of the total amount of work performed.

Measured in joules

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5
Q

how do you estimate training volume

A

add together the number of repetitions performed in a time period

calculate the total amount of weight lifted and then calculate the total work performed

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6
Q

which is more important for affecting strength gains: total training volume, training frequency, or number of sets

A

total training volume

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7
Q

what is the optimal rest period for strength/power programs

A

several minutes between sets

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8
Q

what is the optimal rest period for high intensity/volume

A

less than one minute

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9
Q

what is the optimal rest period for aerobic power programs

A

less than 30 seconds

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10
Q

what does training at a fast velocity against light resistance and training at a slower velocity against heavy resistant result in?

A

velocity specific strength gains

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11
Q

define muscle action with regards to specificity

A

gains in strength are specific to the type of muscle action used in training (isometric, variable resistance, isokinetic)

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12
Q

define testing with regards to specificity

A

gains in strength are greater when a muscle is tested the same way it is trained

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13
Q

define muscle group training with regards specificity

A

each muscle group requiring strength gains or other adaptations to the training program must be trained

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14
Q

define energy source with regards to specificity

A

physical training may bring about adaptations of the metabolic systems predominantly used to supply the energy needed by muscles to perform a given physical activity

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15
Q

define progressive overload

A

practice of continually increasing the stress placed on the body as force, power, or endurance capabilities increase due to training

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16
Q

define progressive resistance

A

stress of resistance training is gradually increased as fitness gains are achieved with training

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17
Q

what is the chance of injury during resistance training

A

very slim

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18
Q

what are the common injuries of resistance training

A

muscle sprains and strains

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19
Q

who experiences the most accidental injury during resistance training

A

children

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20
Q

3 functions of spotters

A
  1. to assist the trainee with completion of a rep if needed
  2. to critique the trainees exercise technique
  3. to summon help if an accident does occur
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21
Q

purpose of training belts

A

helps to raise the intra-abdominal pressure, which supports the lumbar vertebrae from the anterior

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22
Q

for isometric training:

  1. maximal vs submaximal actions?
  2. # of muscle actions and duration
  3. effect on muscular hypertrophy
  4. effecont on joint angle specificity
  5. effect on motor performance
A
  1. use maximal actions for isometric
  2. 15 reps 3-5 seconds; 3x/week
  3. can result in hypertrophy but not as well as regular lifting
  4. very specific for joint angle
  5. some effect on motor performance
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23
Q

what athletes benefit from isometric training?

A

rock climbers

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24
Q

define Dynamic Constant external resistance training

A

(isointernal)
resistance lifted is held constant

describes exercises using free weights and weight training machines

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25
Q

define isotonic

A

traditionally defined as a muscular action in which muscle exerts a constant tension

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26
Q

for Dynamic Constant External Resistance Training:

  1. number of sets and reps
  2. training frequency
  3. effect on motor perforamnce
  4. effect on strength
  5. effect on body composition
A
  1. no real optimal number, it varies depending on goals
  2. 5x/week (central neural changes when doing other groups
  3. good transfer on motor performance
  4. very good improvement on strength
  5. minimal effect on body composition
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27
Q

define variable resistance training

A

involves equipment with a lever arm, cam, or pulley that varies the resistance throughout the exercise’s ROM

goal is to match the strength curve of the muscle

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28
Q

for variable resistance training:

  1. number of sets and reps
  2. effect on strength
  3. effect on motor performance
  4. effect on body composition
A
  1. # of sets and reps varies
  2. 30-50% change in strength (very large)
  3. motor performance can be good
  4. minimal effect on body comp
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29
Q

define isokinetic training

A

muscular action performed at a constant angular limb velocity

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30
Q

advantages of isokinetic training

A
  1. ability to exert maximal force throughout a large portion of an exercise’s ROM
  2. ability to train over a wide range of movement velocities
  3. minimal muscle and joint soreness
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31
Q

for isokinetic training:

  1. use of velocity spectrum training
  2. number of sets and reps
  3. training velocity and specificity
  4. effect on body comp
  5. effect on motor performance
A
  1. use different velocities to get ROM changes
  2. many different sets and reps work
  3. train the speed you will use for max benefit
  4. minimal effect on body comp
  5. fast training better than slow
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32
Q

what amount of reps per set is recommended for healthy adults for strength and power

A

8-12 to improve muscular strength and power

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33
Q

how many reps per set is recommended to improve strength

A

10-15

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34
Q

how many reps per set is recommended to improve endurance

A

15-20

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35
Q

what are the recommendations for the number of sets for different types of training

A
  1. 3 sets per muscle group results in greater strength gains than 1 set per muscle group
  2. 4 sets per muscle group results in optimal maximal strength gains in both trained and untrained individuals
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36
Q

what are the recommendations for training frequency

A
  1. a total body program 2-3 days/week for hypertrophy or local muscular endurance focused novices
  2. a total body program 3 days/week or a split body routine 4 days per week for intermediate trainees
  3. a split body routine 4-6 days per week for advanced lifters
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37
Q

what are the recommendations for training intensity

A
  1. dependent on training goal or desired outcome (strength, hypertrophy, power, muscular endurance)
  2. dependent on the training status of the individual (novice, intermediate, advanced)
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38
Q

what are the recommendations for training intensity for strength training

A

Novice/intermediate: 60-70% 1RM for 8-12 reps/set for 1-3 sets

advanced: 80-100% 1RM for multiple sets

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39
Q

what are the recommendations for training intensity for hypertrophy training

A

novice/intermediate: 50-60% 1RM for greater than 12 reps/set for more than 3 sets

advanced: 60-85% 1RM for 3-6 sets, 1-6reps/set

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40
Q

what are the recommendations fro training intensity for power training

A

novice/intermediate: 30-60% 1RM for 1-3 sets for upper body, 30-60% 1RM for 3-6reps/set for lower body

advanced: 60-85% 1RM for 3-6 sets for 1-6 reps/set

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41
Q

recommendations for training intensity for muscular endurance training

A

novice/intermediate: light loads for 10-15 reps/set

advanced: various loads for 10-25 reps/set

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42
Q

which is better: DCER or isometric

A

DCER

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43
Q

which is better: variable resistance or isometric

A

variable resistance

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44
Q

which is better: isometric or concentric isokinetic resistance

A

isokinetic

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45
Q

which is better: isometric or eccentric

A

eccentric

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46
Q

which is better: DCER or variable resistance

A

DCER

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47
Q

which is better: concentric or eccentric

A

concentric

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48
Q

which is better: DCER or isokinetic resistance

A

DCER

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49
Q

which is better: isokinetic or variable resistance

A

variable resistance

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50
Q

for resistance training, how large of a adaptation is possible?

A

up to 100%

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51
Q

how much adaptation is possible with aerobic training

A

20-30%

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52
Q

what is the main change during the first several weeks of resistance training

A

Neurological, the brain is getting used to the muscle movements

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53
Q

define bioenergetics

A

sources of energy for bodily functions, including muscle activity

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54
Q

what are the energy systems for anaerobic activity

A

Phosphocreatine system (ATP-PC)

Glycolysis

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55
Q

when is the ATP-PC system used

A

short duration high power high force events or resistance exercise. 1-10 seconds

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56
Q

how are muscular stores of ATP and PC replenished after use

A

replenished aerobically

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57
Q

can creatine supplementation enhance the PC pool in muscles

A

yes

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58
Q

what is the primary fuel source of glycolysis

A

only carbohydrate (glucose or glycogen)

no O2 is needed but it can result in a lactate accumulation with high intensity

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59
Q

how many times faster is glycolysis than aerobic metabolism

A

100x

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60
Q

what is the duration of the glycolysis system

A

10 seconds to 3 minutes

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61
Q

what is another name for aerobic metabolism

A

oxidative phosphorylation

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62
Q

what energy sources can the aerobic system use

A

carbs, fat (fatty acids) and protein

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63
Q

at rest, how much ATP comes from carbs and how much from fat

A

1/3 from carbs

2/3 from fat

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64
Q

as exercise intensity increases, what is the main fuel source used in the aerobic system

A

carbs

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65
Q

what is EPOC

A

excess post exercise oxygen consumption

replenish the anaerobic energy stores

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66
Q

how long does it take to restore the ATP PC intramuscular stores

A

half life is 20-48 seconds, for full replenishment: 2-4 minutes

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67
Q

how long does it take to replenish the glycolytic stores

A

depends on level of depletion and diet, but for light: 6-20 hours and heavy: 16-30 hours

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68
Q

how long does it take for the body to remove lactate

A

half life is 25 minutes

full: 75 minutes

complete removal up to 3 hours

light activity increases lactate removal 25-40% of VO2 max

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69
Q

what could high numbers of satellite cells result in

A

greater capability of more muscle hypertrophy

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70
Q

what are type I muscle fibers

A

slow twitch

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71
Q

what are type II muscle fibers

A

fast twitch

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72
Q

what is the action potential speed of type I muscle fibers

A

60-70m/s

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73
Q

what is the action potential speed of type II muscle fibers

A

80-90m/s

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74
Q

define the length-tension curve

A
  1. optimal length at which muscle fibers
  2. total amount of force developed depends on the total number of myosin crossbridges interacting with active sites on the actin
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75
Q

will prestretching a muscle increase the amount of force generated

A

yes

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76
Q

neural adaptations adaptations to exercise

A
  1. increased muscle fiber recruitment ability (smaller first)
  2. increased synchronization of motor units
  3. increased frequency of motor neuron firing
  4. decreased GTO activity
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77
Q

muscular adaptations to exercise

A

Hypertrophy
-increase in size of the individual muscle fibers

Hyperplasia
-increase in the number of muscle fibers (doesn’t actually happen)

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78
Q

what can muscle growth be attributed to

A

increased synthesis and reduced degradation

Synthesis: more actin and myosin cross bridges thus increasing thickness of mosin and making cross bridges closer

splitting of Z disks results in more myofibrils

79
Q

what are 7 changes that can result in more strength and power thus increasing anaerobic performance

A
  1. stronger tendons
  2. more actin and myosin (contractile proteins)
  3. more support proteins
  4. more ATP stores
  5. more ATPase
  6. more glycogen stores
  7. more CP stores
80
Q

what types of training increases support proteins in muscles

A

high reps low weight (body builders)

81
Q

what type of training increases the contractile proteins

A

heavy lifting, low reps high weight (athletes)

82
Q

what do type I fibers undergo for their growth

A

reduced degradation

83
Q

what do type II fibers undergo for growth

A

increased synthesis

84
Q

how often do type I and type II muscle fibers need to be trained

A

Type I need to be trained often

Type II need less frequent training

85
Q

define motor unit

A
  1. composed of an alpha motor neuron and all the muscle fibers it innervates
86
Q

what is the order of recruitment for muscle fibers

A

type I then type II

87
Q

why are type I muscles fibers recruitment first

A

to prevent undue fatigue because slow twitch are more economical

88
Q

what is the function of muscle spindles

A

monitor stretch or length of the muscle in which they are embedded and initiate a contraction to reduce the stretch in the muscle

89
Q

function of the golgi tendon organ

A

respond to tension or force within the tendon, and if it becomes too much for the tendon, it tells the muscle to not contract as much to relieve the tension

90
Q

what are 3 nervous system adaptations to resistance training

A
  1. reduction in GTO inhibition during maximal efforts
  2. reduced antagonist muscle contraction, which results in greater contraction of agonist
  3. neural factors explain majority of strength increases in early phases of training
91
Q

what does lean body mass refer to

A

essential fat plus all nonfat tissue

92
Q

what does fat free mass refer to

A

only the nonfat tissue

93
Q

on average, what is the largest amount of FFM that can be gained in a 10 week period

A

6.6 pounds (3kg)

94
Q

on average, what are the FFM gains that are made by men and women in 1 year

A

men: 5-20lbs/year
women: 2-10 lbs/year

95
Q

what are 5 factors affecting hormone levels

A
  1. fluid volume shifts
  2. amount of synthesis and storage in glands
  3. tissue clearance rates
  4. interactions with binding proteins
  5. receptor interactions
96
Q

what are hormonal responses to resistance exercise

A
  1. used for regulation of blood glucose, and fluids, body temp, blood vessel dilation, brain function, metabolism and repair and remodeling
97
Q

what are 4 variables taht acutely increase testosterone concentrations in men after a resistance exercise workout

A
  1. large-muscle group exercises
  2. heavy resistance (85%-95% 1RM)
  3. Moderate to high volume of exercise achieved with multiple sets, multiple exercises or both
  4. short rest intervals (30 seconds to 1 min)
98
Q

6 factors that increase GH concentrations

A
  1. larger muscle mass involvement
  2. increased exercise intensity
  3. increased exercise volume
  4. shorter rest periods between sets
  5. more training experience, chronic training
  6. circadian rhythms
99
Q

Factors that increase Insulin-like growth factor concentrations

A
  1. muscle contraction and tissue damage
  2. nutritional status-more protein exquals more IGF1 more veggies less IGF1
  3. long term resistance training
  4. high volume multiple set resistance training
  5. eccentric component of resistance exercise
100
Q

function of insulin

A
  1. stimulates an increase in skeletal muscle protein uptake by muscles
  2. the role of nutrition is important in stimulating insulin release after a training session compared to fasting conditions
101
Q

factors that increase cortisol levels

A
  1. metabolically demanding resistance training protocols
  2. long term training stress
  3. chronic resistance training has been shown to increase, decrease, or maintain cortisol levels
102
Q

how long does it take for there to be changes in connective tissue and bone after heavy loading

A

6 months

103
Q

what type of training is needed to increase BMD

A

high intensity (ballistic)

104
Q

increasing ligament and tendon strength can help possible damage, but how long does this take

A

12 weeks

105
Q

what are the chronic cardiovascular adaptations to exercise

A
  1. decrease in HR and BP
  2. increase in stroke volume and cardiac output
  3. increase on peak oxygen consumption
106
Q

for energy system training, what must you focus on for training

A

must train limiting factors

107
Q

what are the possible adaptations when you are focusing on training the phosphocreatine system

A

Physiological: increased utilization of creatine reserves

  • limited by genetic makeup
  • must come from diet by supplementing creatine to increase stores
108
Q

methods for training the PCr system

A
  1. strength and power weight workouts
  2. acceleration workouts
    - sprint starts
  3. top end speed workouts
  4. short sprints
  5. long rests 2-4 min
109
Q

what is the limiting factor when training the glycolytic system

A

pH changes due to lactic acid and metabolic waste products

110
Q

what are the possible adaptations when training the glycolytic system

A
  1. improved speed of glycolysis: anaerobic power improved because of increased glycogen stores
  2. improved buffering (shuttling) ability
    - lactate clearance by shuttling pyruvate into mitochondria
  3. improved tolerance to lactate accumulation
    - lactate tolerance
111
Q

what are the guidelines for work:rest for glycolytic training

A

Anaerobic power 1:6
lactate clearance 1:3
lactate tolerance 1:1 or 2:1

112
Q

what are 2 methods to train the glycolytic system

A
  1. circuit weight training

2. sprint repeats

113
Q

what are the 3 general rules for glycolytic training

A
  1. highly physically fatiguing workouts
  2. most important aspects are the time and intensity
  3. be aware of athletes training status
114
Q

what are the goals for a non-traditional approach to general conditioning

A
  1. prepare for general strength work
  2. reduce injury riskby reducing repetitive stress exposure
  3. train large amount of muscle mass
  4. train multiple planes for movement and loading
  5. least specific
115
Q

what are the training methods for non-traditional general conditioning

A
  1. strongman methods (65-70% and 80-85%)
    - farmers carry
    - sand bag carry
    - stair climb variations
  2. advantages:
    - full kinetic chain
    - increased muscle mass
    - low impact
    - less monotonous
    - less specific
    - easy to track improvement
116
Q

what is the goal of CNS training

A

improve musuclar coordination in a specific area of the force-velocity curve

  • accomplish as much work in the freshest state possible
  • should be done at beginning of workout
117
Q 
CNS training
To improve strength coordination what is the 
1. Intensity
2. Reps
3. Rest
4. Exercise selection
5. Speed of movement
A
  1. intensity >80%
  2. 6 or less reps
  3. rest 3+ min
  4. compound exercise for intermuscular coordination
  5. low speed high intensity
118
Q 
CNS training
For power weight training what is the 
1. intensity
2. reps
3. rest
4. exercise selection
5. speed of movement
A
  1. intensity 60-80%
  2. reps 6 or or less
  3. rest 3+ min
  4. compound exercises-intermuscular coordination
    - more sport specific depending on time of year
  5. moderate speed high intensity
119
Q

CNS training for weight training what is the

  1. intensity
  2. reps
  3. rest
  4. exercise selection
  5. speed of movement
A
  1. intensity 20-60%
  2. reps 6 or less
  3. rest 3+ min
  4. compound exercises and more sport specific depending on time of year
  5. moderate-high speed and high intensity
120
Q 
CNS training for stretch shortening cycle weight training
what is the
1. intensity
2. reps
3. rest
4. exercise selection
5. speed of movement
A
  1. intensity depends on athlete but is moderate to high
  2. 6 or less reps
  3. 3+min rest
  4. compound exercises
  5. high speed and must involve rapid eccentric and rapid concentric
121
Q

what are the goals of hypertrophy training

A
  1. to recruit and fatigue as many muscle fibers as possible
  2. accomplished through repeated efforts separated by relatively low rest
  3. accomplish as much mechanical work in as little time as possible
122
Q

for hypertrophy training, to improve cross sectional area of muscle (size) what are the

  1. intensity
  2. reps
  3. rest
  4. exercise selection
  5. speed of movement
A
  1. intensity varies
  2. 10-20 reps
  3. 1-2 min rest
  4. compound to isolated and one major muscle group at a time
  5. controlled movement
123
Q

when is maximal muscular force achieved during intramuscular coordination

A
  1. a maximal number of motor units are recruited
  2. rate coding is optimal to cause tetanus in each motor fiber
  3. motor units work synchronously over a short period of time
124
Q

what does the kinetic chain concept refer to

A

refers to the chain of muscles that must work together in order to produce force

125
Q

what are important factors in the kinetic chain that are related to sports performance

A
  1. timing
  2. absolute force production
  3. rate of force production
  4. the stretch shortening cycle
126
Q

what is an open kinetic chain

A
  1. the distal end (usually hand or foot) of the chain is not restricted
  • baseball pitch, leg extension, bicep curl
  • generall considered to be less beneficial to sport performance training
127
Q

what is a closed kinetic chain

A
  1. the distal end of the chain pushes against something immovable
    - back squat, push up, pull up
128
Q

what is the relationship between force and velocity

A

inverse relationship: as force increases velocity decreases and vice versa

129
Q

in relation to force/velocity, when do the following happen

  1. maximal strength
  2. power
  3. speed
A
  1. maximal strength happens during max force and low velocity
  2. power happens in the middle with equal force and velocity
  3. speed happens with minimal force but max velocity
130
Q

what must be high in order to generate maximal force

A

the load

131
Q

how long does it usually take to generate maximal force

A

.3-.4 seconds

132
Q

what must be minimal to generate maximal velocity

A

load

-highly influenced by rate of force development

133
Q

what does maximal strength limit

A

maximal explosive strength (power)

134
Q

what is the force-velocity for the following

  1. marathon running
  2. ping pong
  3. power lifting
  4. sprinting
A
  1. marathon: low force low velocity
  2. ping pong: low force high velocity
  3. power lifting: high force low velocity
  4. sprinting: moderate force-high velocity
135
Q

what types of exercises would benefit a marathoner

A

high weight low reps and sets

136
Q

what exercises would benefit a ping pong player

A

explosive exercises for legs and arms

137
Q

what exercises would benefit a powerlifter

A

heavy weight, low reps and sets

138
Q

what exercises would benefit a sprinter

A

heavy lifting, explosive lifting for legs and arms

139
Q

what 3 things are part of the stretch shortening cycl

A
  1. muscle being rapidly stretched
  2. followed by a rapid shortening movement
  3. because of change in direction, there is a period of zero change in length (isometric action)
140
Q

define amortization period

A

refers to the time it takes to transition from stretching to contracting
(measures time of eccentric and isometric phases of the SSC)

141
Q

what are the 2 reflexes that protect the muscle and tendon from injury

A
  1. golgi tendon reflex (inhibitory)

2. the myotatic reflex (excitatory)

142
Q

what is top end speed

A

ability to maintain maximal velocity

143
Q

what is top end speed most influenced by

A

CNS

combination of skill and physical ability

144
Q

for top end speed, what are the skills pertaining to body mechanics

A
  1. efficiency of movement

2. direction and magnitude of forces produced

145
Q

for top end speed what are the physical ability qualities

A

individual ability to produce force

  1. rate of force development
  2. SSC
  3. relative and absolute limb strength
  4. fiber type distribution
146
Q

define contact time

A

amount of time athlete spends during the stance phase in contact with the ground

147
Q

define aerial time

A

amount of time athlete spends in the air between stance phases and alternating feet

148
Q

define swing time

A

amount of time from the end of the stance phase of 1 foot to the beginning of the stance phase of the same foot

149
Q

during top end speed, what are the 3 external forces that act on the athlete

A
  1. gravity
  2. air resistance
  3. ground reactive force
150
Q

what is the most important force during top end speed

A

vertical force generated by athlete

151
Q

what is the goal of foot placement during ground contact for top end speed

A

contact ground directly below the center of mass

152
Q

define positive foot speed

A

when momentum of the foot is directed forwards relative to the athletes body just before contact with the ground
1. causes a breaking force

153
Q

define negative foot speed

A

when momentum of the foot is directed backwards relative to the athletes body just before contact with the ground

154
Q

what term means failure to stay rigid

A

dumping

155
Q

what is the crossed extensor reflex

A

driving the arms back to push foot into ground during sprinting

156
Q

what are the components of s single set system

A
  1. performance of 1 set for each exercise until failure (12 rep goal)
  2. significant strength gains during initial weeks of training
  3. multiple sets may be needed over longer training periods
  4. ideal for peeps with limited time, not athletes
157
Q

what are express circuits

A
  1. variation of single set system
  2. 1 set of 6-12 reps with 30-60 seconds of rest between exercises
  3. involved at least 1 exercise for each major muscle group
158
Q

what are exercises in a typical circuit weight training program

A

leg press, chest press, leg curl, lat pull down, leg extension, overhead press, calf raise, arm curls

159
Q

what are multiple set systems

A
  1. performance of more than 1 set for each exercise

2. 3 sets per muscle group for nontrained people, 4-6 sets for trained peeps

160
Q

in multiple set systems, define Drop

A

performing a set to volitional fatigue and then reducing the load and performing another set to volitional fatigue

161
Q

in multiple set systems, define triangle or pyramid system

A

number of reps decreases and then increases. ex: light to heavy, heavy to light

162
Q

what are the 7 different exercise order systems

A
  1. alternating muscle group: paired set or agonist-antagonist superset
  2. stacking exercise (flushing): 2 or more exercises for same muscle group in a row
  3. priority system: perform exercises for major goals early in session
  4. supersetting systems: alternating 2 exercises for agonist and antagonist or performing 1 set of 2 or 3 exercises in rapid succession for same muscle group
  5. split body system: body is divided into 2 major portions
  6. body part system: 1 or 2 body parts or muscle groups per session
  7. Blitz (isolated split) system: only 1 body part per session
163
Q

what is the cheating technique

A

breaking strict exercise form to be able to lift heavier resistance

164
Q

what did the research show with regards to the effectiveness of training to failure

A

Greater gains in muscular endurance with training to failure

And greater gains in muscular power when NOT training to failure

165
Q

define burn, forced assisted reps, and partial rep with regards to training techniques

A

Burn: perform half or partial reps after momentary concentric failure

Forced assisted reps: after failure, partner concentrically helps lifter perform 2-4 more reps

partial rep: rep performed within a restricted range of motion

166
Q

define vascular occlusion with regards to training techniques

A

using a narrow cuff to compress major artery supplying the muscle to be trained

-can do as little as 30% of 1RM and still get similar strength gains

167
Q

what are super slow sets with regards to training techniques

A

10 seconds of concentric action and 4-5 seconds eccentric

168
Q

Name some specialized training system sand techniques

A
  1. functional isometrics
  2. implement training
    3 .vibration training
  3. Negative training
  4. super-overload
  5. unstable surface
  6. Functional training
  7. extreme conditioning
  8. chain or elastic band for added resistance
169
Q

define functinoal isometrics

A

performing a portion of the concentric phase and then continuing with a 5-7 second isometric contraction

170
Q

define implement training

A

using variety of objects as the resistance to be lifted or moved

171
Q

define vibration training

A

most popular is whole body vibration involving standing on a vibrating platform

172
Q

define negative training

A

performing the eccentric portion of a rep with more than 1RM for a complete repetition

173
Q

define super-overload

A

partial reps with 125% 1 RM

174
Q

define functional training

A

training to increase performance in activities of daily living or test related to athletic performance

175
Q

define extreme conditioning

A

high volume, short rest period, multi-exercise

176
Q

define exertional rhabdomyolysis

A

excessive muscle tissue breakdown, muscle contents spill into blood

177
Q

when using a chain or elastic band for added resistance, when does the load increase

A

load increases during the concentric phase

178
Q

if performing strength and power exercises, what order should you do them in

A

always perform power exercises before strength

179
Q

define static stretching

A

continuously holding a stretch position

  • preferred technique
  • less chance of injury or soreness
  • less muscle spindle activity
180
Q

what are the 2 ways to perform proprioceptive neuromuscular facilitation

A
  1. contract relax: contract muscle to be stretched then stretch it
  2. Contract relax w/antagonist contraction: contract the muscle to be stretched then contract the antagonist muscle while passively stretching the muscle
181
Q

what are the 7 steps of program design

A
  1. needs analysis
  2. exercise selection
  3. training frequency
  4. exercise order
  5. training load and reps
  6. volume
  7. rest periods
182
Q

what are the 2 parts to the Needs analysis portion of program design

A
  1. Evaluation of Sport movement
    a) movement anaylsis
    b) strength power, hypertrophy, endurance
    c) speed, agility, flexibility
  2. assessment of the athlete
    a) training status
    b) training background
183
Q

components of an assessment of athlete

A
  1. current level of fitness
  2. type of past training
  3. length of training
  4. exercise technique training
  5. injury history
  6. goals
184
Q

what is the classification of a beginner resistance training status

A
  1. Current program: not training or just began
  2. training age: <2months
  3. training frequency: <1-2 per week
  4. training stress: none or low
  5. technique experiences: none or minimal
185
Q

classification of a intermediate resistance training status

A

currently training

2-6 months training age

<2-3 days per week

medium training stress

basic technique/skill

186
Q

classification of an advanced resistance training status

A

currently training

1+ years for training age

3-4+ days per week

high training stress

high technique

187
Q

2 components of Exercise selection for program design

A
  1. Core: large muscle groups that involve 2 or more joints

2. Assistance: smaller muscle groups that are 1 joint movement

188
Q

define muscle balance

A

making sure both agonist and antagonist muscles are worked

189
Q

4 things to consider with regards to Training Frequency for program design

A
  1. training status of athlete
  2. season
  3. expected loads
  4. types of exercises to be performed
190
Q

how should exercise order be determined

A

based on how one exercise affects the next

First should be plyo
second power

power exercises require more skill

191
Q

what test is usually done to determine 1RM?

A

10RM because its saer

192
Q

for single event power sports such as shot put or high jump, how many reps and at 1 RM should they train at

A

use loads that allow 1-3 reps at 80-90% RM

193
Q

for multiple effort power sports such as basketball, how many reps and at what RM should they train at

A

use loads that allow 3-6 reps at 75-85% 1RM

Strength and conditioning (1 decks)

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