EXAM #2 Flashcards
Master athlete = _ years old
40+
Master athlete:
Whereas kids follow a universal development path of predictable ages and stages, older adults _
do not, and there are many situational factors that cause variability
among masters athletes
Master athlete:
Age by itself is a poor way to define a masters athlete
- Rather, we need to define a masters athlete by assessing _
four key variables
Master athletes 4 Quadrants
- Goals
- Fitness level
- Age
- Injury state
Master athlete - Quadrant:
- Motivated by Performance or general wellness?
- Focused on competing or social interaction?
- Likes to win?
- Training for a specific event or competition?
Goals
Master athlete - Quadrant:
- As prescribed (Rx’d)?
- Active or inactive?
- History of exercise?
- Played sports?
Fitness level
Master athlete - Quadrant:
- How old is the athlete?
- 40 -54 years?
- 55+ years?
- Do they feel limited by their age?
Age
Master athlete - Quadrant:
- Any medical condition that is limiting? Current injury?
- Underlying disease state?
- Any history of injury or disease?
Injury state
Master athlete - Goal Orientation:
“What is your reason for training?”
- Based on the answer, we
can separate masters athletes into either a _ or a _
performance group or a wellness group
Master athlete - Goal Orientation:
The _ group is interested in competition and motivated by better results
- This group also includes anyone who is training for a specific event or sport
performance
Master athlete - Goal Orientation:
The _ group is interested in regaining health and fitness or maintaining quality of life
- Members of this group are motivated by what they can do in the real world and by their level of
health
wellness
Master athlete - Age:
We use chronological age to separate masters athletes into either an _ or _ group
early masters or late masters
Master athlete - Age:
Any athlete younger than 55 is categorized as an _
early masters athlete
Master athlete - Age:
We categorize any athletes older than 55 as a _
late masters athlete
Master athlete - Age:
Athletes in the late masters group tend to be at a stage of life that is _ from the early masters group
distinct
Master athlete - Age:
- Late masters group may be semi-retired or retired, have grown-up families, and the physiological and psychological effects of aging are more noticeable _
beyond 55 years
Master athlete - Age:
- Late masters may also have substantially
more time for _
training and access to greater resources
Master athlete - Fitness level:
We can divide the masters into _ groups based on their current level of
conditioning
fit and deconditioned
Master athlete - Fitness level:
For someone presenting to the gym _, the key questions are:
(1) “Are they currently
exercising?”
(2) “Do they have an active lifestyle?”
(3) “Have they remained active throughout their life?” and
(4) “Do they play sports?”
for the first time
Master athlete - Fitness level:
For an _ athlete, the key questions also include:
(5) “How long have they
been training?”
(6) “Are they returning from a break in training?” and
(7) “Which workouts and movements can they perform as prescribed (Rx’d)?
existing
Master athlete - Fitness level:
_ and _ are best for a fit masters athlete with previous training history
Compliance and progress
Master athlete - Fitness level:
_ are lowest for a fit masters athlete with
previous training history
risk factors
Master athlete - Injury state:
We divide masters into _ groups
uninjured and injured
Master athlete - Injury state:
We classify athletes as _ if they have no physical limitations
uninjured
Master athlete - Injury state:
We classify athletes as _ if they have a medical condition that requires them to limit one or more aspects of the program
injured
Master athlete - Injury state:
An athlete who is diseased is a _ for the trainer because the medical condition may not resolve, or worse, may get more limiting with time due to the progression of the disease
particular challenge
Master athlete - Injury state:
- There may be significant psychological and emotional factors as a result of the disease, as well as _ and contraindications due to drug-related interactions with physical activity
side effects of medication
Master athlete - Effects of Aging:
- If we look to the research on aging, there is general agreement on the types of changes that occur but less certainty about the _
timing and extent of the changes
Master athlete - Effects of Aging:
- Much of what we see in society and associate with normal aging is an _
aberration
Master athlete - Effects of Aging:
- The degree to which these changes result in functional decline is more a result of _ than age
- It is most likely that the
effects of aging are accelerated and amplified by _
- lifestyle factors
- poor lifestyle and/or inactivity
Master athlete - Physiologic changes:
- Hormonal changes
– Reduced _ in men
testosterone
Master athlete - Physiologic changes:
- Hormonal changes
– Reduced _ and _ in women (menopause)
estrogen and progesterone
Master athlete - Physiologic changes:
- Hormonal changes
– Decreased _ sensitivity (particularly if overweight)
insulin
Master athlete - Physiologic changes:
- Immune system changes
– Inflammation _
increases
Master athlete - Physiologic changes:
- Immune system changes
– Immune function _
decreases
Master athlete - Physiologic changes:
- Immune system changes
– More susceptible to _
illness
Master athlete - Physiologic changes:
- Musculoskeletal changes
– Bone mineral _
decreases
Master athlete - Physiologic changes:
- Musculoskeletal changes
– Reduction in _ mobility
joint
Master athlete - Physiologic changes:
- Musculoskeletal changes
– Onset of _ processes
osteoarthritic
Master athlete - Physiologic changes:
- Musculoskeletal changes
– _ in muscle function
decrease
Master athlete - Physiologic changes:
- Musculoskeletal changes
– _ in Type II muscle fibers
reduction
Master athlete - Physiologic changes:
- Reduced stamina and cardiovascular respiratory endurance
– Cardiac, vascular and pulmonary functions _
decline
Master athlete - Physiologic changes:
- Reduced stamina and cardiovascular respiratory endurance
– _ in aerobic capacity and VO2 max (O2 uptake)
Reduction
Master athlete - Physiologic changes:
- Reduced stamina and cardiovascular respiratory endurance
– _ in maximal heart rate and cardiac stroke volume
Decrease
Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– Hearing, taste, and eyesight _
decline
Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– _ ability to thermoregulate
Decreased
Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– Thirst mechanism becomes _
less sensitive
Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– More susceptible to _
dehydration
Master athlete - Neurological changes:
- Neurological capacity impaired
– _ in coordination, accuracy, agility, and balance
Reduction
Master athlete - Neurological changes:
- Neurological capacity impaired
– _ in fine motor skills and proprioception
Reduction
Master athlete - Neurological changes:
- Neurological capacity impaired
– _ fall risk
Increased
Master athlete - Neurological changes:
- Neurological capacity impaired
– _ of nerve tissue and peripheral nerve function
Loss
Master athlete - Neurological changes:
- Neurobiological changes:
– _ neuroplasticity
Reduced
Master athlete - Neurological changes:
- Neurobiological changes:
– _ ability to learn neurological skills
Reduced
Master athlete - Cognitive changes:
- _ problem-solving skills with greater life experience
Increased
Master athlete - Cognitive changes:
- More prone to _
overthinking
Master athlete - Risk & Health Issues:
- The incidence of _ is significantly higher in people older than 35
- The most common cause is underlying coronary artery disease, which is more prevalent in those over 50
sudden death from cardiac arrest
Master athlete - Risk & Health Issues:
- Some risks and health conditions are specific to the older female athlete
- _ creates a myriad of issues that vary in impact between individuals
Menopause
Master athlete - Risk & Health Issues:
- Exercise is crucial to minimize the symptoms of _ (Mayo Clinic, 2016), but it can be difficult to stay motivated during this transition, and it is likely that there will be a transient decline in performance until symptoms settle
menopause
Master athlete - Risk & Health Issues:
- The incidence of sudden death from cardiac arrest
- The most common cause is underlying _, which is more prevalent in those over 50
coronary artery disease
Master athlete - Risk & Health Issues:
- _ are also common and can affect an athlete’s will to train
Pelvic floor issues
Master athlete - Risk & Health Issues:
- Older female athletes may encounter pelvic floor issues that result in _ when jumping
exertional urinary incontinence (leaking)
Master athlete - Risk & Health Issues:
- Older female athletes may encounter pelvic floor issues that result in exertional urinary incontinence (leaking) when jumping
– Women who have had children have a _
heightened risk
Master athlete - Risk & Health Issues:
- Although common in female athletes, note that urinary incontinence can also be an issue for older
male athletes
- some researchers suggest it could be an issue for up to _
40% of men over 60 years of age
Master athlete - Risk & Health Issues:
- Post-menopausal female clients may also have reduced _, which places them at specific risk of stress fractures
bone density
Master athlete - Risk & Health Issues:
- Post-menopausal female clients may also have reduced bone density, which places them at
specific risk of stress fractures
- This risk can be managed by _
being conservative with loads and training volume
Master athletes:
Myth #1: Older Athletes Cannot Get Stronger or Improve Their Physical Capacity
- Where masters athletes have been studied, the research is often confounded by a
focus on endurance athletes who have not undertaken _
continued strength training
Master athletes:
Myth #1: Older Athletes Cannot Get Stronger or Improve Their Physical Capacity
- More recent meta-analysis of the research indicates that aging athletes can _
continue to adapt to exercise stimuli in a similar manner to younger adults
Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Older adults are often told that low-intensity training is most appropriate and to avoid strenuous activity
- A common piece of advice is to take “everything in moderation.”
- The misconception that older adults should not
train with intensity seems to be based on a misguided belief that _
intensity places the athlete at risk, more so
then it would a younger athlete
Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Intensity is important within programming because it is the _
independent variable most commonly associated with maximizing the rate of return on favorable adaptation
Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- What makes intensity a safe prescription for an older adult is applying it _
relative to the individual
Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Adhering to teaching _ first, achieving _ second, and only then applying _ mitigates the risk for an older athlete who is in good health
- correct mechanics
- consistency
- relative intensity
Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Injury rates in the masters population are correlated more with _ than intensity
overuse
Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Intensity plays an important role in actually reducing injury risk because of the _
associated reduction in volume
Master athletes:
Myth #3: Older Athletes Need a Segmented Program That Is Simpler and Has Reduced Skill Demand (I.e., Avoid Complex Gymnastics and Weightlifting)
- Older adults are often told by medical practitioners that the most appropriate form of exercise is _
- Although this may be a good starting point for someone who has lived life on the couch, there is no evidence to support the myth that older adults need a simplified exercise program
walking
Master athletes:
Myth #3: Older Athletes Need a Segmented Program That Is Simpler and Has Reduced Skill Demand (I.e., Avoid Complex Gymnastics and Weightlifting)
- It is crucial to train the neurological components of fitness _
coordination, accuracy, agility, and balance
Master athletes:
Myth #3: Older Athletes Need a Segmented Program That Is Simpler and Has Reduced Skill Demand (I.e., Avoid Complex Gymnastics and Weightlifting)
- It is crucial to train the neurological components of fitness: coordination, accuracy, agility
and balance
– This is achieved by incorporating _
complex motor patterns in the form of gymnastics and Olympic weightlifting
Master athletes:
Myth #3: Older Athletes Need a Segmented Program That Is Simpler and Has Reduced Skill Demand (I.e., Avoid Complex Gymnastics and Weightlifting)
- The benefits of neurological capacity cannot be overstated, and the requirement to train these components does not diminish with age
- On the contrary, it becomes more _
essential
Master athletes:
Myth #3: Older Athletes Need a Segmented Program That Is Simpler and Has Reduced Skill Demand (I.e., Avoid Complex Gymnastics and Weightlifting)
- Older athletes, particularly late masters in the 55+ bracket, find neurological skills more challenging to learn, but that is also precisely the reason that _
they need to be included in the program
Master athletes:
Myth #4: Older Athletes Can’t Train Hard Because They Have Diminished Ability to Recover
- It is a common assumption among coaches and athletes alike that it is harder to recover as you get older and
therefore, older athletes need _
less work and more recovery time
Master athletes:
Myth #4: Older Athletes Can’t Train Hard Because They Have Diminished Ability to Recover
- The literature is _
- Where there has been continuity of training, recovery only diminishes in much later life (70+ years) and is consistent with a decline in VO2 max
- But in sedentary masters, the diminished recovery is significant and occurs much earlier, which suggests that lifestyle factors are more of a contributor than age alone
inconclusive
Master athletes:
Myth #4: Older Athletes Can’t Train Hard Because They Have Diminished Ability to Recover
- Recovery-inhibiting _—factors such as limited training time, work demands, poor sleep, stress, inadequate nutrition, social commitments, alcohol, etc.—are probably more prominent in the aging
population, particularly for the early masters
lifestyle factors
Master athletes:
Myth #4: Older Athletes Can’t Train Hard Because They Have Diminished Ability to Recover
- For most masters, it is likely that their physiology can handle much more than their chosen _ allows
lifestyle
Master athletes:
Myth #4: Older Athletes Can’t Train Hard Because They Have Diminished Ability to Recover
- The key point is that it is convenient for aging athletes to _, but before accepting that, ensure that they are doing the things that athletes need to do in order to maximize recovery—
e.g., sleeping, getting proper nutrition, de-stressing, practicing active recovery techniques, etc.
blame poor recovery on their age
Skeletal Muscle Changes with Aging:
After the age of 30, decrease in cross-sectional area of the thigh with decreased _
muscle density and increased intramuscular fat
_ stable until 45 years of age, then decreased with each decade
Resting Metabolic Rate (RMR)
Significant losses in _ occur with
aging
- variations in the rate of loss
strength
Aging - Decline in muscle strength:
Larsson et al., (1978) (men 11-70 yr.): strength in quads increased until age
_, constant until 50 years of age, then decreased
30
Aging - Decline in muscle strength:
Decrease between the ages of _ was 24-36%
50 and 70
Aging - Decline in muscle strength:
Vandervoort & McComas
(1986): Loss of strength most rapid after the age of _
50 years
Aging - Decline in muscle strength:
Vandervoort & McComas
(1986): Between the ages of 20-80, _ of the muscle area is lost
40%
Aging - Muscle Endurance Capacity:
- Ability to maintain contractions is similar
in _, as long as % of MVC is the same
– Several studies contradict this: age and
gender effect muscle endurance
old versus young
Aging - Muscle Fiber Size:
_ fibers are relatively resistant to age-associated atrophy, until age 60-70 yr.
Type I
Aging - Muscle Fiber Size:
Reduction in _ fiber size between the ages of 20-80 yr was 26% (others
14-25%)
Type II
Aging - Muscle Fiber Size:
while men have larger fibers, _ is similar for both genders
loss of size
Metabolic Capacity of Aging Skeletal Muscle:
Aging and glycolytic capacity - _ are not adversely affect by aging
glycolytic enzymes and high energy phosphagens
Metabolic Capacity of Aging Skeletal Muscle:
Aging and the respiratory capacity of muscle - seems likely that the decreased respiratory capacity contributes to the decreased _
endurance capacity
Aging, training and VO2 max:
- eduction in VO2 max is about _ per decade in healthy, sedentary individuals
- those that remain active, the loss is _
- 10%
- ~5%
Aging, training and VO2 max:
Response to endurance training is _
- adaptations that increase VO2 max are peripheral in nature for young, and are mixed in old
similar for young and old
Oxidative capacity of aging skeletal muscle:
Older subjects had _ enzymatic increases with training as did young
similar
Glycolytic capacity of aging skeletal muscle:
- limited number of studies
- just as in young, endurance training has
_ on glycolytic enzyme activity
little impact
No increases in capillary density with _ training
endurance
_ training may increase capillary density
resistant
Adaptability of Older
Individuals to Resistance
Training:
- Substantial increases in strength after _ of training
9-12 weeks
Adaptability of Older
Individuals to Resistance
Training:
- Improvements are due to structural as well as _ changes
neural
Adaptability of Older
Individuals to Resistance
Training:
- Given adequate stimulus, older individuals can have _ strength gains than young
similar or greater
Adaptability of Older
Individuals to Resistance
Training:
- Greater degree of _ due
to more muscle damage
protein turnover
Adaptability of Older
Individuals to Resistance
Training:
- _ training can have positive effects on contractile properties of
muscle
Resistance
Very old and frail lose _ fibers because of disuse, disease, undernutrition, and the effects of aging
Type II
Very Old:
_ is strongly related to risk of falling
Loss of strength
Very Old:
Those even in the 10th decade of life can _
adapt to resistance training
Very Old:
_ of stimulus is most critical
Intensity
~30% decline in strength and 40% loss of muscle area between the _ decades of life
second and seventh
_ may be the major factor for age-related loss of strength
Loss of muscle mass
Loss of mass is due to losses of both _ fiber size, with Type II having a preferential atrophy
Type I and Type II
Vigorous endurance training can elicit positive adaptations, may prevent _
sarcopenia
_ effect on age-related diseases:
Type II diabetes, CAD, hypertension, osteoporosis, and obesity
Positive
Aging - Neural Control of Heart, Arteries, and Capillaries:
Heart becomes less sensitive to the _ that increase rate and force of contractions
catecholamines
Aging - Neural Control of Heart, Arteries, and Capillaries:
Heart becomes less sensitive to the catecholamines
- This leads to a _ maximum heart rate
lower
Aging - Neural Control of Heart, Arteries, and Capillaries:
_ (loss of response to homeostatic reflexes)
postural hypotension
Aging - Neural Control of Heart, Arteries, and Capillaries:
_ is common in 22-30% of young elderly and 30-50% in those 75+
Postural hypotension
Aging - Heart Rate:
Average resting is _ from young adults, less variable
not much different
Aging - Heart Rate:
MHR decreases _
- so, must increase ejection fraction to
maintain cardiac output
5-10 beats per decade
Aging - Heart Rate:
MHR decreases _
- Heart rates _ and recover _ than young adults
- remain higher
- more slowly
Aging - Stroke Volume:
lower SV in older adults
- may be due to decreased _ (preload)
- may be due to increased _ (afterload)
- filling volume
- resistance to ejection
Aging - Stroke Volume:
May be due to _ to reach peak force of contraction
slower time
Aging - Stroke Volume:
_ is lower, may contribute to lower SV
Total blood volume
Aging - Cardiac Output:
_ = total amount of blood ejected from each ventricle of the heart in 1 minute
Q
(Q = SV X HR)
Aging - Cardiac Output:
Resting and submax Q are _ with aging
unchanged
Aging - Cardiac Output:
At max work, may be able to maintain Q, b/c of Frank-Starling mechanism
(increase the stretch, increase the force of contraction, eject more blood)
- therefore, young may reach max Q by _, and older _
- increasing HR
- increase SV
Aging effects are primarily limited to its function during _:
Challenges lung volumes and ventilatory capacity of the lungs
maximal exercise
Age-related decline in FEV1, but as long
as FEV1 is _ of maximum, daily function and exercise should not
be affected
70% or more
Aging:
Alveolar-to-Arterial gas exchange
- The exchange _ over time
- maybe related to changes in systemic
circulation
decreases in efficiency
Aging:
Alveolar-to-Arterial gas exchange
- pulmonary diffusing capacity for oxygen
is _
lower
Aging - Ventilation:
Ve decreases with aging, and _ more slowly in untrained older adults
recovers
Aging - Ventilation:
_ work: ventilation increases slowly for both young and old, but young increases more than old, and recovery is slower for old, regardless of fitness level
Submax
Aging - Ventilation:
Energy cost of ventilation increases _ each year (less oxygen available for work)
3-5%
Aging - Ventilation:
why increase in cost of ventilation?
- Rib cage is stiffer (compliance of chest wall
decreases), may lead to _
- decreased chest wall movement
- also, airway resistance increases, respiratory muscle strength decreases
- may have to recruit additional muscles to do same work
Aging - Aerobic Capacity:
VO2 max declines with aging, regardless of training, but can minimize
loss with _
exercise
Aging - Aerobic Capacity:
VO2 max loss may be due to lower MHR, but more likely, related to loss of _
muscle tissue
Aging - Aerobic Capacity:
women lose a higher percentage of _ than men
muscle mass
Aging - Balance:
controlling postural sway during quiet standing
Static balance
Aging - Balance:
Using internal and external information to
react to challenges to stability
- activating muscles to anticipate changes in
balance
Dynamic Balance
Aging:
Ability to maintain body position over its base of support
Balance
Aging:
- Functionally related to risk of falling
- Age differences
- more apparent with one- versus two-legged standing
postural sway
Nevada has the _ population in the US
fastest growing senior
Mechanical model of plyometric exercise:
- _ in the musculotendinous components is increased with a rapid stretch and then stored
Elastic energy
Mechanical model of plyometric exercise:
- If a concentric muscle action follows immediately, the stored energy is released, increasing the total _
force production
Mechanical model of skeletal muscle function:
The series elastic component (SEC), when _, stores elastic energy that increases the
force produced
stretched
Mechanical model of skeletal muscle function:
The _ (i.e., actin, myosin, and crossbridges) is the primary source of muscle force during concentric muscle action
contractile component (CC)
Mechanical model of skeletal muscle function:
The _ (i.e., epimysium, perimysium, endomysium, and
sarcolemma) exerts a passive force with unstimulated muscle
stretch
parallel elastic component (PEC)
Neurophysiological model of plyometric exercise:
This model involves _ of the concentric muscle action by use of the stretch reflex
potentiation (change in the force–velocity characteristics of the muscle’s contractile
components caused by stretch)
Neurophysiological model of plyometric exercise:
_ is the body’s involuntary response to an external stimulus that stretches the muscles
Stretch reflex
When muscle spindles
are stimulated, the _ is stimulated, sending
input to the spinal cord
via Type Ia nerve fibers
stretch reflex
After synapsing with
the alpha motor neurons in the spinal cord, impulses travel to the agonist extrafusal fibers, causing a _
reflexive muscle action
Employs both the energy storage of the SEC and
stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time
Stretch–shortening cycle (SSC)
A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the _
Stretch-shortening cycle (SSC)
The stretch–shortening cycle combines _
mechanisms and is the basis of plyometric
exercise
mechanical and neurophysiological
A rapid eccentric muscle action stimulates the _ and storage of elastic energy, which increases the force produced during the subsequent concentric action
stretch reflex
Design of Plyometric Training Programs:
Mode
- These are appropriate for virtually any athlete and any sport
- Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time
Lower body plyometrics
Design of Plyometric Training Programs:
Mode
- Medicine ball throws
- Catches
- Several types of push-ups
Upper body plyometrics
Design of Plyometric Training Programs:
- Intensity
– Plyometric intensity is the amount of stress placed on _
– It is controlled primarily by the type of plyometric drill
muscles, connective tissues, and joints
Design of Plyometric Training Programs:
- Intensity
– – Generally, as intensity increases, volume should
_
decrease
Design of Plyometric Training Programs:
- Frequency
– Typical recovery time guideline: _ hours
between plyometric sessions
42 to 72 hours
Design of Plyometric Training Programs:
- Frequency
– Using these typical recovery times, athletes
commonly perform _ plyometric sessions per week
two or three
Design of Plyometric Training Programs:
- Recovery
– Recovery for depth jumps may consist of _ of rest between repetitions and _ between sets
- 5 to 10 seconds
- 2 to 3 minutes
Design of Plyometric Training Programs:
- Recovery
– The time between sets is determined by a proper
_ and is specific to the volume and type of drill being performed
work-to-rest ratio (i.e., 1:5 to 1:10)
Design of Plyometric Training Programs:
- Recovery
– Drills should not be thought of as cardiorespiratory
conditioning exercises but as _
power training
Design of Plyometric Training Programs:
- Recovery
– Drills for a given body area should not be performed _
two days in succession
Design of Plyometric Training Programs:
- Volume
– For _ drills, plyometric volume is expressed as foot contacts per workout (or in distance for bounding drills)
lower body
Design of Plyometric Training Programs:
- Volume
– For _ drills, plyometric volume is expressed as the number of throws or catches per workout
upper body
Design of Plyometric Training Programs:
- Volume
– Recommended lower body volumes vary for athletes with _
different levels of experience
Appropriate Plyometric Volumes:
Beginner (no experience)
80 to 100
Appropriate Plyometric Volumes:
Intermediate (some experience)
100 to 120
Appropriate Plyometric Volumes:
Advanced (considerable experience)
12- to 140
Design of Plyometric
Training Programs:
- Program length
– Currently, most programs range from _;
however, vertical jump height improves as soon as 4 weeks after the start of a plyometric training
program
6 to 10 weeks
Design of Plyometric
Training Programs:
- Progression
– Plyometrics is a form of resistance training and thus must follow the principles of _
progressive overload
(the systematic increase in training frequency, volume, and intensity in various combinations)
Design of Plyometric
Training Programs:
- Warm-up
– Plyometric exercise sessions must include _
(1) A general warm-up
(2) Stretching
(3) A specific warm-up
Design of Plyometric
Training Programs:
- Warm-up
– The specific warm-up should consist of _
low-intensity, dynamic movements
Effective plyometric programs include the
same variables that are essential to any training program design
- mode
- intensity
- frequency
- recovery
- volume
- program length
- progression
- warm-up
Plyometrics - Age Considerations:
Adolescents
- Consider both _ maturity
physical and emotional
Plyometrics - Age Considerations:
Adolescents
- The primary goal is to develop _ that will carry over into adult athletic participation
neuromuscular control and anaerobic skills
Plyometrics - Age Considerations:
Adolescents
- Gradually progress from _
simple to complex
Plyometrics - Age Considerations:
Adolescents
- The recovery time between workouts should be a minimum of _
two or three days
Under proper supervision and with an appropriate program, prepubescent and adolescent children may perform plyometric
exercises
- _ plyometrics are contraindicated for this population
Depth jumps and high-intensity lower body
Plyometric exercise and resistance training:
- Combine lower body resistance training with _, and upper body resistance training with _
- upper body plyometrics
- lower body plyometrics
Plyometric exercise and resistance training:
- Do not perform heavy resistance training and plyometric exercises on _
the same day
Plyometric exercise and aerobic exercise:
Because aerobic exercise may have a negative
effect on power production, it is advisable to perform plyometric exercise _ aerobic endurance training
before
Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Strength
– For lower body plyometrics, it was previously thought that
the athlete’s 1RM squat should be at least 1.5 times his or her body weight
– A more important consideration may be _
technique
Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Balance
– An athlete beginning plyometric training for the first time must _
stand on one leg for 30 seconds without falling
Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Balance
– An athlete beginning an advanced plyometric program must maintain a _
single-leg half squat for 30 seconds without falling
Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Physical characteristics
– Athletes who weighs more than 220 pounds (100 kg) may be at an _
increased risk for injury when performing plyometric exercise
Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Physical characteristics
– Further, athletes weighing over 220 pounds should not
perform _
depth jumps from heights greater than 18 inches
(46 cm)
Speed requires the ability to _, whereas _
performance requires the use of perceptual
–cognitive ability in combination with the
ability to decelerate and then reaccelerate in
an intended direction
- accelerate and reach maximal velocity
- agility
Speed and Agility Mechanics:
Physics of sprinting, change of direction, and agility
- _ represents the interaction of two physical
objects
Force
Speed and Agility Mechanics:
Physics of sprinting, change of direction, and agility
- _ is the change in an object’s velocity due to movement of mass
Acceleration
Speed and Agility Mechanics:
Physics of sprinting, change of direction, and agility
- _ describes both how fast an object is traveling and in what direction
Velocity
Speed and Agility Mechanics:
Practical implications for change of direction and agility
- In addition to the requirement for acceleration, the
production of _ over certain periods of time, termed braking impulse, should be considered during change-of-direction and agility maneuvers
braking forces
Neurophysiological Basis
for Speed:
Nervous system
- Increases in _, which are indicative of an increase in the rate at which action potentials occur, are related to increases in both muscular force production and the rate of force production
neural drive
An eccentric–concentric coupling phenomenon in which muscle–tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and
immediately shortened in a reactive or elastic manner
Stretch–shortening cycle (SSC)
Neurophysiological Basis
for Speed:
Stretch–shortening cycle (SSC) actions exploit two phenomena _
- Intrinsic muscle–tendon behavior
- Force and length reflex feedback to the nervous system
Neurophysiological Basis
for Speed:
Stretch–shortening cycle (SSC)
- Acutely, SSC actions tend to increase _ and impulse via elastic energy recovery
mechanical efficiency
Neurophysiological Basis
for Speed:
Stretch–shortening cycle (SSC)
- Chronically, they upregulate muscle stiffness and enhance _
neuromuscular activation
As sprinting requires an athlete to move at high speeds, strength and conditioning professionals should emphasize the prescription of exercises that have been shown to increase _ while overloading _ of the hip and knee regions involved in the SSC
- neural drive
- musculature
Sprint speed is determined by an athlete’s _
stride length and stride rate
more successful sprinters tend to have _ as a result of properly directed forces into the ground while also demonstrating a more frequent _
- longer stride lengths
- stride rate
Running speed:
Elite male sprinters demonstrate stride rates near _ per second compared to novice sprinters, who produce a lesser stride rate of 4.43 steps per second
4.63 steps
Running speed:
Sprinting technique guidelines
- Linear sprinting involves a series of subtasks
- the start
- acceleration
- and top speed
Running speed:
Training goals
- Emphasize _ times as a means of achieving rapid stride rate
brief ground support
Running speed:
Training goals
- Emphasize brief ground support times as a means of achieving rapid stride rate
– Requires high levels of _
explosive strength
Running speed:
Training goals
- Emphasize brief ground support times as a means of achieving rapid stride rate
– Developed systematically through _ as well as properly designed _
- consistent exposure to
speed training - strength training programs
Running speed:
Training goals
- Emphasize further development of the stretch–shortening cycle as a means to increase the _
amplitude of impulse for each step of the sprint
Agility Performance and
Change-of-Direction Speed:
Factors affecting change-of-direction and
perceptual–cognitive ability
- Change of direction ability
- Perceptual cognitive ability
Agility Performance and
Change-of-Direction Speed:
There are several factors that are components of _
- visual scanning, anticipation, pattern recognition, knowledge of the situation, decision-
making time and accuracy, and reaction time
perceptual–cognitive ability
Athletes improve _
through development of a number of physical factors and technical skills during a variety of speeds and modes of movement
change-of-direction ability
The development of agility also requires
improving _ in relation to the demands of the sport
perceptual–cognitive abilities
