EXAm #2 Flashcards
Define cross training?
Training for a sport with substitutions of alternative activities (carryover value)
Useful in transition and preparatory periods
Can add variety to training regimen
Should be discontinued prior to preseason as it is not sport-specific
Define periodization?
An approach to conditioning that attempts to bring about peak performance while reducing injuries and overtraining
Things you do in the pre-season; prepatory phases?
power phase
Things you do during preseason; transition periods?
the time when conditioning is dedicated to physical and mental restoration
Know different kinds of training done during preseason?
heavy lifting
Know the difference between overtraining, conditioning, overload, and dapre?
overtraining: Can result in psychological and physiological breakdown resulting in injury, fatigue and illness
Training appropriately, eating right, and getting appropriate amounts of rest are critical for prevention
Know what causes the predominance of one type of muscle fiber over another in the human body?
inherited genetic factors
Know the principle that progressive resistance exercise is based on?
Progression and overload
Know the kind of strength training method that changes the length of the muscle while contraction is preformed at a constant velocity?
isokinetic
Dynamic stretching?
Use of continuous motion to prepare body for activity
Hopping, skipping, jogging, bounding, foot work
Enhances coordination and motor ability, stimulates the nervous system
Prepares muscles and joints in a more activity specific manner
Requires focus and concentration
Should include activities for all of the major muscle groups
May last from 5-20 minutes
Activity should begin immediately following warm-up
Static streching?
method that uses an extreme stretch that is held for a long period of time
Ballistic stretching?
Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
Possible soreness due to repeated eccentric contractions of antagonist
PNF stretching?
type of stretch involving alternating contractions and stretches
Know how many minutes of gradual warmup is required to bring the body to the state of readiness so we can preform at peak levels?
10 to 15 minutes
Cardio respirartory endurance?
ability of the body to undergo prolonged whole body activity or to resist stresses during prolonged activity
Cardiac output?
Stroke volume and heart rate determine
Isotonic exercises?
- Concentric- shortening of muscle with contraction in an effort to overcome more resistance
- Eccentric - lengthening of muscle with contraction because load is greater than force being produced
- Both are considered dynamic movements
Isometric exercises?
- No length change occurs during contraction
- Pro: quick, effective, cheap, good for rehab
- Con: only works at one point in ROM
Plyometric exercises?
exercise performed by doing a maximal eccentric stretch immediately preceding a concentric contraction
Calisthenics?
Free exercise
Isotonic training
Gravity’s involvement determines level of intensity
Full range of motion, may incorporate holding phase
Pull-ups, push-ups, back extensions, leg extensions
Know how long it takes the golgi-tendon organ to respond to increased tension?
6 to 10 seconds
Know what the relaxation of the anatagonist muscle in response to the agonist muscle is known as?
Autogenic inhibition
Type1 muscle/function?
Fatigue resistant
Time necessary to produce force is greater
Long duration, aerobic type activities
Generally major constituent of postural muscles
Type 11 a muscle/function?
IIa = Moderately fatigue resistant
Type 11 b muscle/function?
True fast-twitch; very low mitochondrial density
Know where a muscle can create the grteatest amount of tension; what is it doing when it does that?
ex: actin, myosin, cross-bridges “states”
The actin and myosin have overlapped, creating optimal crossbridges
Continuous training?
Frequency (at least 3 times/week)
Intensity
Must elevate heart rate to 70% of maximum
Most critical factor
Type of activity- must be aerobic in nature
Time (at least 20 minutes)
What makes up fats?
saturated polyunsaturated monounsaturated phospholipids sterols
What makes up proteins?
amino acids
What makes up carbohydrates?
Sugars Simple (sugars) and complex (starch and fiber) Monosaccharides single sugars (fruits, syrup and honey) Glucose Disaccharides
What makes up vitamins?
fat-soluble/water-soluble
Know what the most effecient source of energy is?
carbohydrates
Know the function of fibers?
can protect the body against all of the following except: stroke
Components of Vitamins A?
vitamin essential for the building of cells
Components of Vitamin D?
The substance in megadoses can lead to appetite loss, weight loss, and a failure to grow
Know what should compose the pre-event meal?
Eaten three hours before competition
KNow about the functions of protein?
Required for growth, maintenance, and repair of the body
Aid with enzyme, hormone, and enzyme production
Know about what are fat-soluble vitamins?
A,D, E, K,
Know the basic units of protein?
amino acid
Know the components of vitamins?
Function basically as organic catlysts in such a manner that the lack of a single specific vitamin is rarely the cause of vitamin deficiency
KNow what causes Scurvy? “lack of what vitamin?
vitamin c
Functions of sodium?
transmisison of nerve impulses
Functions of potassium?
transmisison of nerve impulses
Functions of calcium?
A mineral that is extremely important in the body’s ability to create muscle contraction, blood clotting, and proper nerve function
Functions of iron?
metabolism/combined with protein to form hemoglobin to transport oxygen in red blood cells
Know about anorexia athletica?
30-50% of anorexics also suffer from bulimia
Characterized by distorted body image and constant concern about weight gain
Impacts mostly females
Starts often with adolescents and can be life threatening
While the individual tends to be too thin they continue to feel fat
Deny hunger and are hyperactive
Highly secretive
Condition specific to athletes Characterized by features common in anorexia nervosa No self-starvation practices Signs Disturbance of body image Weight loss >5% of body weight Gastrointestinal complaints Primary amenorrhea Menstrual dysfunction Absence of illness explaining weight reduction Fear of becoming obese Binging, purging, compulsive eating, or caloric restriction
KNow when we need to replace electrolytes?
Electrolyte replacement is necessary in all cases except just before exercise
Know the mineral neccessary in the body to form bone?
calcium
Know what happens when we get a lactase deficiency?
The body fails to produce the enzyme that digests milk products
Know what happens during the phases of glycogen loading?
the following stages of glycogen loading includes a restriction of carbohydrates- phase 1
know how many pounds a week shoud be lost during a weight-loss program?
1 to 2 pounds
Know about alcohol?
Provides energy for the body
Little nutritional value
Central nervous system depressant
decreases coordination, slows reaction time, decreases mental alertness
increases urine production (diuretic effect)
Alcohol consumption is not recommended before, during or after activity
KNow about the supplement that can cause weight gain, gastrointestinal upset, and renal disfunction?
creatine supplimentation
