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Strength & Conditioning Training Principles > EXAM #2 > Flashcards

EXAM #2 Flashcards

1
Q

Master athlete = _ years old

A

40+

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2
Q

Master athlete:
Whereas kids follow a universal development path of predictable ages and stages, older adults _

A

do not, and there are many situational factors that cause variability
among masters athletes

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3
Q

Master athlete:
Age by itself is a poor way to define a masters athlete
- Rather, we need to define a masters athlete by assessing _

A

four key variables

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4
Q

Master athletes 4 Quadrants

A
  1. Goals
  2. Fitness level
  3. Age
  4. Injury state
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5
Q

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?

A

Goals

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6
Q

Master athlete - Quadrant:
- As prescribed (Rx’d)?
- Active or inactive?
- History of exercise?
- Played sports?

A

Fitness level

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6
Q

Master athlete - Quadrant:
- How old is the athlete?
- 40 -54 years?
- 55+ years?
- Do they feel limited by their age?

A

Age

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7
Q

Master athlete - Quadrant:
- Any medical condition that is limiting? Current injury?
- Underlying disease state?
- Any history of injury or disease?

A

Injury state

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8
Q

Master athlete - Goal Orientation:
“What is your reason for training?”
- Based on the answer, we
can separate masters athletes into either a _ or a _

A

performance group or a wellness group

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9
Q

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

A

performance

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10
Q

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

A

wellness

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11
Q

Master athlete - Age:
We use chronological age to separate masters athletes into either an _ or _ group

A

early masters or late masters

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12
Q

Master athlete - Age:
Any athlete younger than 55 is categorized as an _

A

early masters athlete

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13
Q

Master athlete - Age:
We categorize any athletes older than 55 as a _

A

late masters athlete

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14
Q

Master athlete - Age:
Athletes in the late masters group tend to be at a stage of life that is _ from the early masters group

A

distinct

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15
Q

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 _

A

beyond 55 years

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16
Q

Master athlete - Age:
- Late masters may also have substantially
more time for _

A

training and access to greater resources

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17
Q

Master athlete - Fitness level:
We can divide the masters into _ groups based on their current level of
conditioning

A

fit and deconditioned

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18
Q

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?”

A

for the first time

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19
Q

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)?

A

existing

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20
Q

Master athlete - Fitness level:
_ and _ are best for a fit masters athlete with previous training history

A

Compliance and progress

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21
Q

Master athlete - Fitness level:
_ are lowest for a fit masters athlete with
previous training history

A

risk factors

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22
Q

Master athlete - Injury state:
We divide masters into _ groups

A

uninjured and injured

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23
Q

Master athlete - Injury state:
We classify athletes as _ if they have no physical limitations

A

uninjured

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24
Q

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

A

injured

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25
Q

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

A

particular challenge

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26
Q

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

A

side effects of medication

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27
Q

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 _

A

timing and extent of the changes

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28
Q

Master athlete - Effects of Aging:
- Much of what we see in society and associate with normal aging is an _

A

aberration

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29
Q

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 _

A
  • lifestyle factors
  • poor lifestyle and/or inactivity
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30
Q

Master athlete - Physiologic changes:
- Hormonal changes
– Reduced _ in men

A

testosterone

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31
Q

Master athlete - Physiologic changes:
- Hormonal changes
– Reduced _ and _ in women (menopause)

A

estrogen and progesterone

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32
Q

Master athlete - Physiologic changes:
- Hormonal changes
– Decreased _ sensitivity (particularly if overweight)

A

insulin

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33
Q

Master athlete - Physiologic changes:
- Immune system changes
– Inflammation _

A

increases

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34
Q

Master athlete - Physiologic changes:
- Immune system changes
– Immune function _

A

decreases

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35
Q

Master athlete - Physiologic changes:
- Immune system changes
– More susceptible to _

A

illness

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36
Q

Master athlete - Physiologic changes:
- Musculoskeletal changes
– Bone mineral _

A

decreases

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37
Q

Master athlete - Physiologic changes:
- Musculoskeletal changes
– Reduction in _ mobility

A

joint

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38
Q

Master athlete - Physiologic changes:
- Musculoskeletal changes
– Onset of _ processes

A

osteoarthritic

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39
Q

Master athlete - Physiologic changes:
- Musculoskeletal changes
– _ in muscle function

A

decrease

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40
Q

Master athlete - Physiologic changes:
- Musculoskeletal changes
– _ in Type II muscle fibers

A

reduction

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41
Q

Master athlete - Physiologic changes:
- Reduced stamina and cardiovascular respiratory endurance
– Cardiac, vascular and pulmonary functions _

A

decline

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42
Q

Master athlete - Physiologic changes:
- Reduced stamina and cardiovascular respiratory endurance
– _ in aerobic capacity and VO2 max (O2 uptake)

A

Reduction

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43
Q

Master athlete - Physiologic changes:
- Reduced stamina and cardiovascular respiratory endurance
– _ in maximal heart rate and cardiac stroke volume

A

Decrease

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44
Q

Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– Hearing, taste, and eyesight _

A

decline

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45
Q

Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– _ ability to thermoregulate

A

Decreased

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46
Q

Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– Thirst mechanism becomes _

A

less sensitive

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47
Q

Master athlete - Psychological & Neurological changes:
- Sensory-perceptual changes
– More susceptible to _

A

dehydration

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48
Q

Master athlete - Neurological changes:
- Neurological capacity impaired
– _ in coordination, accuracy, agility, and balance

A

Reduction

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49
Q

Master athlete - Neurological changes:
- Neurological capacity impaired
– _ in fine motor skills and proprioception

A

Reduction

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50
Q

Master athlete - Neurological changes:
- Neurological capacity impaired
– _ fall risk

A

Increased

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51
Q

Master athlete - Neurological changes:
- Neurological capacity impaired
– _ of nerve tissue and peripheral nerve function

A

Loss

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52
Q

Master athlete - Neurological changes:
- Neurobiological changes:
– _ neuroplasticity

A

Reduced

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53
Q

Master athlete - Neurological changes:
- Neurobiological changes:
– _ ability to learn neurological skills

A

Reduced

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54
Q

Master athlete - Cognitive changes:
- _ problem-solving skills with greater life experience

A

Increased

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55
Q

Master athlete - Cognitive changes:
- More prone to _

A

overthinking

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56
Q

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

A

sudden death from cardiac arrest

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57
Q

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

A

Menopause

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58
Q

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

A

menopause

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59
Q

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

A

coronary artery disease

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60
Q

Master athlete - Risk & Health Issues:
- _ are also common and can affect an athlete’s will to train

A

Pelvic floor issues

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61
Q

Master athlete - Risk & Health Issues:
- Older female athletes may encounter pelvic floor issues that result in _ when jumping

A

exertional urinary incontinence (leaking)

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62
Q

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 _

A

heightened risk

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63
Q

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 _

A

40% of men over 60 years of age

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64
Q

Master athlete - Risk & Health Issues:
- Post-menopausal female clients may also have reduced _, which places them at specific risk of stress fractures

A

bone density

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65
Q

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 _

A

being conservative with loads and training volume

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66
Q

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 _

A

continued strength training

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67
Q

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 _

A

continue to adapt to exercise stimuli in a similar manner to younger adults

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68
Q

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 _

A

intensity places the athlete at risk, more so
then it would a younger athlete

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69
Q

Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Intensity is important within programming because it is the _

A

independent variable most commonly associated with maximizing the rate of return on favorable adaptation

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70
Q

Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- What makes intensity a safe prescription for an older adult is applying it _

A

relative to the individual

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71
Q

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

A
  • correct mechanics
  • consistency
  • relative intensity
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72
Q

Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Injury rates in the masters population are correlated more with _ than intensity

A

overuse

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73
Q

Master athletes:
Myth #2: Older Athletes Should Not Train at Intensity
- Intensity plays an important role in actually reducing injury risk because of the _

A

associated reduction in volume

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74
Q

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

A

walking

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75
Q

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 _

A

coordination, accuracy, agility, and balance

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76
Q

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 _

A

complex motor patterns in the form of gymnastics and Olympic weightlifting

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77
Q

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 _

A

essential

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78
Q

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 _

A

they need to be included in the program

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79
Q

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 _

A

less work and more recovery time

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80
Q

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

A

inconclusive

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81
Q

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

A

lifestyle factors

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82
Q

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

A

lifestyle

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83
Q

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.

A

blame poor recovery on their age

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84
Q

Skeletal Muscle Changes with Aging:
After the age of 30, decrease in cross-sectional area of the thigh with decreased _

A

muscle density and increased intramuscular fat

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85
Q

_ stable until 45 years of age, then decreased with each decade

A

Resting Metabolic Rate (RMR)

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86
Q

Significant losses in _ occur with
aging
- variations in the rate of loss

A

strength

87
Q

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

A

30

88
Q

Aging - Decline in muscle strength:
Decrease between the ages of _ was 24-36%

A

50 and 70

89
Q

Aging - Decline in muscle strength:
Vandervoort & McComas
(1986): Loss of strength most rapid after the age of _

A

50 years

90
Q

Aging - Decline in muscle strength:
Vandervoort & McComas
(1986): Between the ages of 20-80, _ of the muscle area is lost

A

40%

91
Q

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

A

old versus young

92
Q

Aging - Muscle Fiber Size:
_ fibers are relatively resistant to age-associated atrophy, until age 60-70 yr.

A

Type I

93
Q

Aging - Muscle Fiber Size:
Reduction in _ fiber size between the ages of 20-80 yr was 26% (others
14-25%)

A

Type II

94
Q

Aging - Muscle Fiber Size:
while men have larger fibers, _ is similar for both genders

A

loss of size

95
Q

Metabolic Capacity of Aging Skeletal Muscle:
Aging and glycolytic capacity - _ are not adversely affect by aging

A

glycolytic enzymes and high energy phosphagens

96
Q

Metabolic Capacity of Aging Skeletal Muscle:
Aging and the respiratory capacity of muscle - seems likely that the decreased respiratory capacity contributes to the decreased _

A

endurance capacity

97
Q

Aging, training and VO2 max:
- eduction in VO2 max is about _ per decade in healthy, sedentary individuals
- those that remain active, the loss is _

A
  • 10%
  • ~5%
98
Q

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

A

similar for young and old

99
Q

Oxidative capacity of aging skeletal muscle:
Older subjects had _ enzymatic increases with training as did young

A

similar

100
Q

Glycolytic capacity of aging skeletal muscle:
- limited number of studies
- just as in young, endurance training has
_ on glycolytic enzyme activity

A

little impact

101
Q

No increases in capillary density with _ training

A

endurance

102
Q

_ training may increase capillary density

A

resistant

103
Q

Adaptability of Older
Individuals to Resistance
Training:
- Substantial increases in strength after _ of training

A

9-12 weeks

104
Q

Adaptability of Older
Individuals to Resistance
Training:
- Improvements are due to structural as well as _ changes

A

neural

105
Q

Adaptability of Older
Individuals to Resistance
Training:
- Given adequate stimulus, older individuals can have _ strength gains than young

A

similar or greater

106
Q

Adaptability of Older
Individuals to Resistance
Training:
- Greater degree of _ due
to more muscle damage

A

protein turnover

107
Q

Adaptability of Older
Individuals to Resistance
Training:
- _ training can have positive effects on contractile properties of
muscle

A

Resistance

108
Q

Very old and frail lose _ fibers because of disuse, disease, undernutrition, and the effects of aging

A

Type II

109
Q

Very Old:
_ is strongly related to risk of falling

A

Loss of strength

110
Q

Very Old:
Those even in the 10th decade of life can _

A

adapt to resistance training

111
Q

Very Old:
_ of stimulus is most critical

A

Intensity

112
Q

~30% decline in strength and 40% loss of muscle area between the _ decades of life

A

second and seventh

113
Q

_ may be the major factor for age-related loss of strength

A

Loss of muscle mass

114
Q

Loss of mass is due to losses of both _ fiber size, with Type II having a preferential atrophy

A

Type I and Type II

115
Q

Vigorous endurance training can elicit positive adaptations, may prevent _

A

sarcopenia

116
Q

_ effect on age-related diseases:
Type II diabetes, CAD, hypertension, osteoporosis, and obesity

A

Positive

117
Q

Aging - Neural Control of Heart, Arteries, and Capillaries:
Heart becomes less sensitive to the _ that increase rate and force of contractions

A

catecholamines

118
Q

Aging - Neural Control of Heart, Arteries, and Capillaries:
Heart becomes less sensitive to the catecholamines
- This leads to a _ maximum heart rate

A

lower

119
Q

Aging - Neural Control of Heart, Arteries, and Capillaries:
_ (loss of response to homeostatic reflexes)

A

postural hypotension

120
Q

Aging - Neural Control of Heart, Arteries, and Capillaries:
_ is common in 22-30% of young elderly and 30-50% in those 75+

A

Postural hypotension

121
Q

Aging - Heart Rate:
Average resting is _ from young adults, less variable

A

not much different

122
Q

Aging - Heart Rate:
MHR decreases _
- so, must increase ejection fraction to
maintain cardiac output

A

5-10 beats per decade

123
Q

Aging - Heart Rate:
MHR decreases _
- Heart rates _ and recover _ than young adults

A
  • remain higher
  • more slowly
124
Q

Aging - Stroke Volume:
lower SV in older adults
- may be due to decreased _ (preload)
- may be due to increased _ (afterload)

A
  • filling volume
  • resistance to ejection
125
Q

Aging - Stroke Volume:
May be due to _ to reach peak force of contraction

A

slower time

126
Q

Aging - Stroke Volume:
_ is lower, may contribute to lower SV

A

Total blood volume

127
Q

Aging - Cardiac Output:
_ = total amount of blood ejected from each ventricle of the heart in 1 minute

A

Q
(Q = SV X HR)

128
Q

Aging - Cardiac Output:
Resting and submax Q are _ with aging

A

unchanged

129
Q

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 _

A
  • increasing HR
  • increase SV
130
Q

Aging effects are primarily limited to its function during _:
Challenges lung volumes and ventilatory capacity of the lungs

A

maximal exercise

131
Q

Age-related decline in FEV1, but as long
as FEV1 is _ of maximum, daily function and exercise should not
be affected

A

70% or more

132
Q

Aging:
Alveolar-to-Arterial gas exchange
- The exchange _ over time
- maybe related to changes in systemic
circulation

A

decreases in efficiency

133
Q

Aging:
Alveolar-to-Arterial gas exchange
- pulmonary diffusing capacity for oxygen
is _

A

lower

134
Q

Aging - Ventilation:
Ve decreases with aging, and _ more slowly in untrained older adults

A

recovers

135
Q

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

A

Submax

136
Q

Aging - Ventilation:
Energy cost of ventilation increases _ each year (less oxygen available for work)

A

3-5%

137
Q

Aging - Ventilation:
why increase in cost of ventilation?
- Rib cage is stiffer (compliance of chest wall
decreases), may lead to _

A
  • decreased chest wall movement
  • also, airway resistance increases, respiratory muscle strength decreases
  • may have to recruit additional muscles to do same work
138
Q

Aging - Aerobic Capacity:
VO2 max declines with aging, regardless of training, but can minimize
loss with _

A

exercise

139
Q

Aging - Aerobic Capacity:
VO2 max loss may be due to lower MHR, but more likely, related to loss of _

A

muscle tissue

140
Q

Aging - Aerobic Capacity:
women lose a higher percentage of _ than men

A

muscle mass

141
Q

Aging - Balance:
controlling postural sway during quiet standing

A

Static balance

142
Q

Aging - Balance:
Using internal and external information to
react to challenges to stability
- activating muscles to anticipate changes in
balance

A

Dynamic Balance

143
Q

Aging:
Ability to maintain body position over its base of support

A

Balance

144
Q

Aging:
- Functionally related to risk of falling
- Age differences
- more apparent with one- versus two-legged standing

A

postural sway

145
Q

Nevada has the _ population in the US

A

fastest growing senior

146
Q

Mechanical model of plyometric exercise:
- _ in the musculotendinous components is increased with a rapid stretch and then stored

A

Elastic energy

147
Q

Mechanical model of plyometric exercise:
- If a concentric muscle action follows immediately, the stored energy is released, increasing the total _

A

force production

148
Q

Mechanical model of skeletal muscle function:
The series elastic component (SEC), when _, stores elastic energy that increases the
force produced

A

stretched

149
Q

Mechanical model of skeletal muscle function:
The _ (i.e., actin, myosin, and crossbridges) is the primary source of muscle force during concentric muscle action

A

contractile component (CC)

150
Q

Mechanical model of skeletal muscle function:
The _ (i.e., epimysium, perimysium, endomysium, and
sarcolemma) exerts a passive force with unstimulated muscle
stretch

A

parallel elastic component (PEC)

151
Q

Neurophysiological model of plyometric exercise:
This model involves _ of the concentric muscle action by use of the stretch reflex

A

potentiation (change in the force–velocity characteristics of the muscle’s contractile
components caused by stretch)

152
Q

Neurophysiological model of plyometric exercise:
_ is the body’s involuntary response to an external stimulus that stretches the muscles

A

Stretch reflex

153
Q

When muscle spindles
are stimulated, the _ is stimulated, sending
input to the spinal cord
via Type Ia nerve fibers

A

stretch reflex

154
Q

After synapsing with
the alpha motor neurons in the spinal cord, impulses travel to the agonist extrafusal fibers, causing a _

A

reflexive muscle action

155
Q

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

A

Stretch–shortening cycle (SSC)

156
Q

A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the _

A

Stretch-shortening cycle (SSC)

157
Q

The stretch–shortening cycle combines _
mechanisms and is the basis of plyometric
exercise

A

mechanical and neurophysiological

158
Q

A rapid eccentric muscle action stimulates the _ and storage of elastic energy, which increases the force produced during the subsequent concentric action

A

stretch reflex

159
Q

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

A

Lower body plyometrics

160
Q

Design of Plyometric Training Programs:
Mode
- Medicine ball throws
- Catches
- Several types of push-ups

A

Upper body plyometrics

161
Q

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

A

muscles, connective tissues, and joints

162
Q

Design of Plyometric Training Programs:
- Intensity
– – Generally, as intensity increases, volume should
_

A

decrease

163
Q

Design of Plyometric Training Programs:
- Frequency
– Typical recovery time guideline: _ hours
between plyometric sessions

A

42 to 72 hours

164
Q

Design of Plyometric Training Programs:
- Frequency
– Using these typical recovery times, athletes
commonly perform _ plyometric sessions per week

A

two or three

165
Q

Design of Plyometric Training Programs:
- Recovery
– Recovery for depth jumps may consist of _ of rest between repetitions and _ between sets

A
  • 5 to 10 seconds
  • 2 to 3 minutes
166
Q

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

A

work-to-rest ratio (i.e., 1:5 to 1:10)

167
Q

Design of Plyometric Training Programs:
- Recovery
– Drills should not be thought of as cardiorespiratory
conditioning exercises but as _

A

power training

168
Q

Design of Plyometric Training Programs:
- Recovery
– Drills for a given body area should not be performed _

A

two days in succession

169
Q

Design of Plyometric Training Programs:
- Volume
– For _ drills, plyometric volume is expressed as foot contacts per workout (or in distance for bounding drills)

A

lower body

170
Q

Design of Plyometric Training Programs:
- Volume
– For _ drills, plyometric volume is expressed as the number of throws or catches per workout

A

upper body

171
Q

Design of Plyometric Training Programs:
- Volume
– Recommended lower body volumes vary for athletes with _

A

different levels of experience

172
Q

Appropriate Plyometric Volumes:
Beginner (no experience)

A

80 to 100

173
Q

Appropriate Plyometric Volumes:
Intermediate (some experience)

A

100 to 120

174
Q

Appropriate Plyometric Volumes:
Advanced (considerable experience)

A

12- to 140

175
Q

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

A

6 to 10 weeks

176
Q

Design of Plyometric
Training Programs:
- Progression
– Plyometrics is a form of resistance training and thus must follow the principles of _

A

progressive overload
(the systematic increase in training frequency, volume, and intensity in various combinations)

177
Q

Design of Plyometric
Training Programs:
- Warm-up
– Plyometric exercise sessions must include _

A

(1) A general warm-up
(2) Stretching
(3) A specific warm-up

178
Q

Design of Plyometric
Training Programs:
- Warm-up
– The specific warm-up should consist of _

A

low-intensity, dynamic movements

179
Q

Effective plyometric programs include the
same variables that are essential to any training program design

A
  • mode
  • intensity
  • frequency
  • recovery
  • volume
  • program length
  • progression
  • warm-up
180
Q

Plyometrics - Age Considerations:
Adolescents
- Consider both _ maturity

A

physical and emotional

181
Q

Plyometrics - Age Considerations:
Adolescents
- The primary goal is to develop _ that will carry over into adult athletic participation

A

neuromuscular control and anaerobic skills

182
Q

Plyometrics - Age Considerations:
Adolescents
- Gradually progress from _

A

simple to complex

183
Q

Plyometrics - Age Considerations:
Adolescents
- The recovery time between workouts should be a minimum of _

A

two or three days

184
Q

Under proper supervision and with an appropriate program, prepubescent and adolescent children may perform plyometric
exercises
- _ plyometrics are contraindicated for this population

A

Depth jumps and high-intensity lower body

185
Q

Plyometric exercise and resistance training:
- Combine lower body resistance training with _, and upper body resistance training with _

A
  • upper body plyometrics
  • lower body plyometrics
186
Q

Plyometric exercise and resistance training:
- Do not perform heavy resistance training and plyometric exercises on _

A

the same day

187
Q

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

A

before

188
Q

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 _

A

technique

189
Q

Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Balance
– An athlete beginning plyometric training for the first time must _

A

stand on one leg for 30 seconds without falling

190
Q

Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Balance
– An athlete beginning an advanced plyometric program must maintain a _

A

single-leg half squat for 30 seconds without falling

191
Q

Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Physical characteristics
– Athletes who weighs more than 220 pounds (100 kg) may be at an _

A

increased risk for injury when performing plyometric exercise

192
Q

Safety considerations - Plyometrics:
Pertaining evaluation of the athlete
- Physical characteristics
– Further, athletes weighing over 220 pounds should not
perform _

A

depth jumps from heights greater than 18 inches
(46 cm)

193
Q

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

A
  • accelerate and reach maximal velocity
  • agility
194
Q

Speed and Agility Mechanics:
Physics of sprinting, change of direction, and agility
- _ represents the interaction of two physical
objects

A

Force

195
Q

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

A

Acceleration

196
Q

Speed and Agility Mechanics:
Physics of sprinting, change of direction, and agility
- _ describes both how fast an object is traveling and in what direction

A

Velocity

197
Q

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

A

braking forces

198
Q

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

A

neural drive

199
Q

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

A

Stretch–shortening cycle (SSC)

200
Q

Neurophysiological Basis
for Speed:
Stretch–shortening cycle (SSC) actions exploit two phenomena _

A
  1. Intrinsic muscle–tendon behavior
  2. Force and length reflex feedback to the nervous system
201
Q

Neurophysiological Basis
for Speed:
Stretch–shortening cycle (SSC)
- Acutely, SSC actions tend to increase _ and impulse via elastic energy recovery

A

mechanical efficiency

202
Q

Neurophysiological Basis
for Speed:
Stretch–shortening cycle (SSC)
- Chronically, they upregulate muscle stiffness and enhance _

A

neuromuscular activation

203
Q

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

A
  • neural drive
  • musculature
204
Q

Sprint speed is determined by an athlete’s _

A

stride length and stride rate

205
Q

more successful sprinters tend to have _ as a result of properly directed forces into the ground while also demonstrating a more frequent _

A
  • longer stride lengths
  • stride rate
206
Q

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

A

4.63 steps

207
Q

Running speed:
Sprinting technique guidelines
- Linear sprinting involves a series of subtasks

A
  • the start
  • acceleration
  • and top speed
208
Q

Running speed:
Training goals
- Emphasize _ times as a means of achieving rapid stride rate

A

brief ground support

209
Q

Running speed:
Training goals
- Emphasize brief ground support times as a means of achieving rapid stride rate
– Requires high levels of _

A

explosive strength

210
Q

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 _

A
  • consistent exposure to
    speed training
  • strength training programs
211
Q

Running speed:
Training goals
- Emphasize further development of the stretch–shortening cycle as a means to increase the _

A

amplitude of impulse for each step of the sprint

212
Q

Agility Performance and
Change-of-Direction Speed:
Factors affecting change-of-direction and
perceptual–cognitive ability

A
  • Change of direction ability
  • Perceptual cognitive ability
213
Q

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

A

perceptual–cognitive ability

214
Q

Athletes improve _
through development of a number of physical factors and technical skills during a variety of speeds and modes of movement

A

change-of-direction ability

215
Q

The development of agility also requires
improving _ in relation to the demands of the sport

A

perceptual–cognitive abilities

Strength & Conditioning Training Principles (3 decks)

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