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EXSC 340 > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

What physiological characteristics are apparent after warmup (what is the goal of warmup)?

A
  • raise heart rate
  • raise core temperature
  • start to get physiologically prepared
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2
Q

What is a general warmup?

A
  • 5-10 minutes of slow activity such as jogging or skipping (honestly a little long…. maybe more like less than 5)
  • EX: running a lap around the field
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3
Q

What is a specific warmup?

A
  • movement similar to the movements of the athletes sport
  • working through range of motion
  • EX: walking knee lifts, sprint drills, bounds, jumping, all the way to very similar to the workout)
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4
Q

What is RAMP?

A

R- raise: elevate body temp, blood flow, joint fluid viscosity
A - activate: actively moving through ROM (dynamic stretching
M - mobilize: similar to activate
P - potentiate: sport-specific activities that progress in intensity until athlete is performing intensity required for comp/training session (doing movement that looks like training)

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5
Q

What is reciprocal inhibition?

A
  • accomplished by contracting the muscle opposing the muscle that is being passively stretched
  • EX: contracting quad and then stretching hamstring
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6
Q

What is autogenic inhibition?

A
  • is accomplished via active contraction before a passive stretch of the same muscle
  • hamstring stretch: pushing foot into shoulder and then pushing backwards
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7
Q

What does both autogenic inhibition and reciprocal inhibition use?

A
  • stimulation of golgi tendon organs
  • cause reflexive muscle relaxation
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8
Q

What proprioceptors is behind PNF stretching?

A

Golgi tendon organ (CHECK IN BOOK)

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9
Q

What are the numbers for PNF?

A
  • Passive stretch for 10 seconds
  • Isomextric hold for 6 seconds
  • Passive stretch for 30 seconds
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10
Q

What is static stretching?

A

slow and constant, with the end position held for 15 to 30 seconds

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11
Q

What is ballistic stretching?

A

typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held

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12
Q

What is dynamic stretching?

A

a type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity

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13
Q

What are the different types of grips?

A
  • pronated
  • alternated
  • supinated
  • hook grip
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14
Q

When would a hook grip be used?

A

With power exercises (EX: clean & snatch)

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15
Q

When would a double overhand (pronated) grip be used?

A

most lifts ( bench, squat, etc)

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16
Q

When would a supinated grip be used?

A
  • bicep curls
  • chin-up
  • some rows
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17
Q

When would an alternate grip be used?

A

deadlift

18
Q

When would a narrow grip be used?

A
  • to get more triceps in bench
19
Q

When would a wide grip be used?

A
  • snatch
  • sumo deadlift
  • more pens in bench
  • low bar back squat
20
Q

What are core exercises?

A
  • recruit one or more large muscle areas
  • involve 2 or more primary joints
  • receive priority because of their direct application to the sport
  • occurs 1st in program because of its positive transfer
  • EX: squat, bench, deadlifts, cleans, snatched
21
Q

What are power exercises?

A
  • structural exercises that are performed very quickly or explosively
    (can power exercises be core exercises — look in book)
22
Q

What are structural exercises?

A
  • emphasize loading the spine directly or indirectly
  • EX: directly —> back squat
  • EX: indirectly —> deadlift
  • bench is not becuase any movement seated/laying has the spine supported
23
Q

What are assistance exercises?

A
  • recruit smaller muscle areas
  • involve only 1 primary joint
  • considered less important to improving sport performance
  • 1 joint, smaller muscle groups, typically less priority/importance because less positive transfer
24
Q

When do you inhale/exhale during exercise?

A
  • breath through the hardest part (through the sticking point)
  • exhale through sticking point, inhale during less stressful part (typically concentric)
25
Q

What is a false grip (suicide grip)?

A

When the thumb does not wrap around the bar
- also called open grip

26
Q

What is a closed grip?

A

thumb is wrapped around the bar

27
Q

what are the 5 points of contact?

A
  1. head
  2. shoulders
  3. bottom
  4. right foot
  5. left foot
28
Q

When would valsava be used?

A
  • super heavy lifts when you are loading the spine directly
  • novices don’t use (increased HR, BP, etc)
  • expiring against a closed glottis
29
Q

When should you use a weight belt?

A
  • when performing exercises that place stress on lower back or during sets that involve near-maximal or maximal loads
  • NOT needed for exercises that do not stress the low back (EX: bench), or exercises that do stress the lower back, but involve a lighter load
30
Q

What is the primary movement during the second pull of a power exercise?

A
  • Hip extension!!!
  • Triple extension: ankles, hips, and knees
31
Q

Spotting — when? how? how many people? etc.

A
  • When: for any free weight exercise where the bar is overhead, on he back, on front of shoulders, or passing the face
  • DO NOT! spot on power exercises
  • EX: forward step lunge or step up (out of rack activities)
  • over the face activities: spotter grab with alternated grip narrower than the athletes grip
  • spot dumbbells at the wrist, close to the weight!!!
  • number of spotters depends on experience and strength
32
Q

What does the SAID principle state?

A

Specific Adaptations to Imposed Demands

33
Q

What is a superset?

A
  • involves 2 sequentially performed exercises that stress 2 opposing muscles or muscle areas
  • Agonists and its antagonists
  • EX: hammies and quads
34
Q

What is a compound set?

A
  • involves sequentially performing 2 different exercises for the same muscle group
35
Q

What is the correct order to perform exercises?

A
36
Q

What is the 2 for 2 rule?

A
  • Conservative method for progressive overload
  • if athlete can perform 2+ more reps over assigned rep goal for the last set in 2 consecutive workouts, then weight should be added for the next session
37
Q

What is a needs analysis?

A
  • an evaluation of the requirements and characteristics of a sport
  • an assessment of the athlete
38
Q

When would we use a split routine?

A
  • different muscle groups trained on different days
  • if isolate muscle groups can have more movement for it
  • need more days for it
39
Q

What are the parts of the needs analysis?

A
  1. Movement analysis
  2. Physiological analysis
  3. Injury analysis
40
Q

What is a movement analysis?

A

Body and limb movement patterns and muscular involvement

41
Q

What is a physiological analysis?

A

strength, power, hypertrophy, and muscular endurance priorities (metabolic demands)

42
Q

What is an injury analysis?

A
  • common sites for joint and muscle injury and causative factors
  • known common injuries, causes, and places for injury in that sport

EXSC 340 (6 decks)

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