exam 2 Flashcards
1
Q
physiological benefits of a warm up
6 of them
A
- increase blood flow to active muscles
- increase HR
- increase body and deep muscle temp
- help fibers in muscle stretch
- faster muscle contraction and relaxation
- increase muscle strength and power output
2
Q
neurological benefits of a warm up
A
- more coordinated movements
- increase rxn time
- increase efficiency of exchange of O2 from hemoglobin to myoglobin
3
Q
general warm up vs specific warm up
A
G: low intensity and not related to activity
S: skill rehearsal/sport related activity
4
Q
negative effects of static stretching
5 of them
A
- force production
- power output
- running speed
- rxn time
- muscle endurance
5
Q
limitations of static stretching
6 of them
A
- does not prepare body for injury prevention
- tends to be non weight bearing
- uniplanar
- only isolates one jnt
- muscle is relaxed
- slowing metabolism
6
Q
factors effecting flexibility
6 of them
A
- jnt structure
- age
- gender
- resistance train w/ limit ROM
- muscle bulk
- activity level
7
Q
stretching protocol for static stretching
A
- hold for 15-30 sec
- 3-5 stretches per major body part
- increase stretch w/ each set
8
Q
key points for static stretching
5 of them
A
- do post workout
- separate activity
- stretch to discomfort not pain
- avoid holding breath
- dont bounce
9
Q
benefits of functional/dynamic stretching
6 of thm
A
- gain flexibility w/ movement
- weight bearing
- multiplanar
- involved muscle contraction
- great pre cursor to dynamic warm up
- metabolic
10
Q
3 types of PNF stretching
A
- contract relax
- hold relax
- hold relax w/ agonist contraction
11
Q
what should you look at when assessing if a child is ready to resistance train
4 of them
A
- body type
- coordination
- ask about experience w/ PA
- any experience w/ wts/resistance training
12
Q
what are some concerns w/ resistance training during a childs growth spurt
4 of them
A
- muscle imbalance
- tightening of tendons=decrease flexibility
- growing pains
- should decrease resistacne
13
Q
key points in program design for adolescence
7 of them
A
- address all five fitness goals
- safe progression
- constantly monitor technique and form
- multi jnt lifts
- dynamic warm up
- stretching post activity
- hydration and nutrition
14
Q
what are some differences btwn males and females body types
3 of them
A
females:
- 2/3 strength
- power output only 63% of males
- weak knees/upperbody
15
Q
3 disease to look out for in older adults
A
- osteopenia: lower bone density compared to normal
- ostoeoporosis: losing bone dnesity
- sarcopenia: losing muscles mass as you age
16
Q
key points in program design for older adults
9 of them
A
- nutritional analysis
- individualize program
- monitor technique
- minimize soreness
- focus on major muscle groups
- do functional day to day movments
- body weight/standing exercises
- if new to RT do 1 set of 8-12 reps
- only do power lifting when mastered strength exercises
17
Q
why do we test athletes?
A
- determine progression
- model working wt off max wt
- determine areas of improvement
- coach can review abilities
- know current fitness level
18
Q
3 categories of tests
A
- pretest: prior to new program
- mid test: during training period
- post test: after training period
19
Q
two diff types of validity
A
- face: degree to which test measure what it is suppose to measure
- content: test is covering all components of a given sport
20
Q
things that should be watched to maintain relaiabiltiy
6 of them
A
- temp/humidity
- surface conditions
- uniform equipment
- consistent bench/seat heights
- perform standardized warm ups
- same tester
21
Q
things to consider when selecting a test
A
- metabolic energy system
- pattern specificity
- experience and training status
- age/gender
- env’t
22
Q
examples of env;t consideration when testing
A
- hot/cold
- humidity
- wind speed
- pollen
- ground rxn force
23
Q
order of tests when doing multiple tests in one session
7 of them
A
- non fatiguing measurements (flexibilitiy/vert jump test)
- agility
- max power/strength
- sprinting
- muscular endurace
- fatiguing anerobic capacity
- aerobic test
24
Q
definiton/example of max muscular strength
A
- how much you can do once at a slow speed (1RM)
- squat/bench
25
definition/example of max power test
- max wt you can move once quickly
| - vertical jump/hang clean/ margaria kalamen
26
definition/example of anerobic capacity test
- ATP-PCr and lactic acid system max
| - 400m sprint/300yrd shuttle run
27
definition/example of local muscule/anerobic endurace test
- % of 1RM as many times as you can
- longer lasting than anerobic capacity
- max # of an exercise you can do
- ex: push up/sit ups
28
definition/example of aerobic capacity test
- oxidative
- volumes of oxygen consumed/kg BW/min
- 1.5 mile run/12 min run
29
definition/example of agility test
- how quickly you can change directions/accel and decel
| - T-test
30
definition/example of speed test
- how quickly you cna cover a short distance
| - 40 yrd dash
31
definition/example of flexibility test
- most flexibile you are after a standard warm up
| - sit an reach/apleys scratch/goniometers
32
examples of body comp tests
- skin fold
- hydrostatic weighing
- BMI
- bioelectrical
33
rule of 9
- pick working wt (WW)
- perform max reps at WW
- 9x# of reps performed = x
- x + WW
34
action when 80-90 degrees and < 70% humid
-monitor out of shape and/or heavy atheletes
35
action when 80-90 degreees and < 70% humid
-increase frequency, length, and amount of rest
36
action when 90-100 degrees and < 70% humid
-increase frequency,length, and amount og rest
37
action when 90-100 degrees and >70% humid
suspend testing outside
38
1st phase of general adaption system
alarm phase:
- soreness
- temp drop in performace
- lasts a couple days
39
2nd phase of general adaption system
resistance phase :
- neurological adaptions
- learn movement patterns
- hypertrophy starts
- increase in performance
40
3rd phase of general adaption system
exhaustion:
- want to avoid this stage
- injury
- top hard too fast
41
goals of post season
- recovery
- active rest
- non sport specific
- right after last contest
42
goals of off season
- longer than post
| - not as sport specific in begin
43
micro cycles of off season
- hypertrophy
- basic strength
- power (more sport specific in this phase)
44
goals of pre season
- preparing to come back to practie
- leass up to 1st contest
- strength power sport specific skills
45
goals on in season
- preventing deconditioning
| - want to peak in this meso cycle
46
common mistake in periodization of sport macrocycle
| 3 of them
- ignore post season
- drag post season too long and never reach off/pre season
- dont follow micro cycles in off season
47
goal of prepatory phase
- estabilish base level conditioning
- decrease intensity and increase volume
- limit number of sport skill practices
48
hypertorphy sub group of prepatory phase
- increase reps
- decrease weight
- 1-6 weeks
49
basic strength sub group of prepatory phase
- decrease reps
- increase wt
- not funtional movements
50
strength/power sub group of prepatory phase
- sport skill movement
- move more quickly
- maintain technique
51
what seasons are put together during prepatory phase
post + pre + off
52
1st transition phase
less intense
~1 week
-lower wt and time spent in wt room
53
competition phase
- peak during this period
- 20-30 mins
- like in season
54
how to peak during compeition
- lift > 93% 1RM
| - 1-3 sets x 1-3 reps
55
how to maintain once youve peaked
- 80-85% 1RM
| - 6-8 reps x 1-3 sets
56
2nd transition phase
- active rest
- like post season
- less intense/ unstructured
57
non linear approach
- based on 3 week workout
1: 6rep max x 4 sets
2: 10rep max x 3 sets
3: 3rep max x 5 sets
58
linear approach
1: 6rep max x 4 sets (heavy)
2: 6rep max x 4 sets (light)
3: 6rep max x 4 sets (medium)
