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Exam 3 Flashcards

1
Q

What are the parts of the mechanical model of skeletal function? What are they?

A
  1. Series elastic component (SEC): when stretched, stores elastic energy that increased force produced
  2. Contractile component (CC): primary course of muscle force during muscle action (actin, myosin, etc)
  3. Parallel elastic component (PEC): experts passive force with unstimulated muscle stretch (epimysium, perimysium, endomysium & sarcolema)
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2
Q

What is the stretch shortening cycle?

A

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

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3
Q

Study Table 18.1&2 (about stretch-shortening cycle & the lower body plyometrics conversion)

A
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4
Q

How can the intensity of lower body plyometrics be increased?

A
  • more touches/points of contact (increases GRF)
  • increasing speed
  • increasing height of the drill (higher the body’s center of gravity, the greater the force on landing)
  • The greater the athletes body weight, the greater the force — external weight can be added so simulate this
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5
Q

What is the recommended recovery time for plyometrics (in between sessions & work:rest)?

A
  • 42-72 hours between sessions
  • Using these guidlines —> 2-3 sessions/wk
  • 1:5, 1:10
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6
Q

What are recommended volumes for beginners, intermediate, and advances athletes for ploys? (given in contacts per session)

A
  • Beginner: 80-100
  • Intermediate: 110-120
  • Advanced: 120-140
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7
Q

Is it safe for prepubescent and adolescent children to perform plyos?

A
  • Most plyos okay with appropriate supervision
  • Depth jumps and high-intensity lower body plyos should be avoided (more stress on undeveloped joints)
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8
Q

What are the reccomendations for masters athletes plyos?

A
  • No more than 5 low-moderate intensity exercises
  • Volume: lower — less total foot contacts
  • Recovery time: 3-4 days (1-2 sessions/wk)
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9
Q

Look at 18.6 (Sample schedule for resistance training & plyometrics)

A
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10
Q

Should plyos be performed before/after aerobic exercise? Why?

A
  • Plyos should be performed BEFORE aerobic training
  • Because aerobic exercise may have negative effect on power production
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11
Q

Study 18.7 (the balance tests)

A
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12
Q

What is speed?

A
  • The skills and abilities needed to achieve high movement velocities
  • Requires the ability to accelerate and reach maximal velocity
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13
Q

What is change of direction?

A

The skills and abilities needed to explosively change movement direction, velocities, or modes
EX: cone drill

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14
Q

What is agility?

A
  • The skills and abilities needed to change direction, velocity, or mode in response to a stimulus
  • Requires the use of perceptual-cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction
    EX: calling out numbers, etc
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15
Q

Look at slide 21 in chapter 19 — key point about neural drive

A
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16
Q

Should you push or pull while changing directions?

A

Push!! never pull —> adductor —> knee collapses —> valgus

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17
Q

What 2 factors determine an athletes sprint speed?

A

Stride length & sprint speed

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18
Q

What are the 2 primary limiting factors for speed>

A
  1. proper biomechanics
  2. Rate of force development (RFD)
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19
Q

Study graph on figure 19.5 (know relationship for test)

A
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20
Q

What are the subtasks of sprinting?

A
  1. start
  2. acceleration
  3. top speed
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21
Q

What are the methods of agility and speed training?

A
  1. Primary method: technique — sound movement
  2. Secondary: sprint resistance — helps with stride length
  3. Secondary: sprint assistance — helps with stride frequency
  4. Tertiary: mobility, strength, speed-endurance, perceptual cognitive ability
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22
Q

What is frequency?

A

The number of training sessions performed in a given time period

23
Q

What is intensity?

A

The effort with which a repetition is executed

24
Q

What is relief or recovery (or rest) interval?

A

The time period between repetitions and sets

25
What is a repetition?
The execution of a specific workload assignment or movement technique
26
What is a series?
A group of sets and relief in a given training session or time period
27
What is the work-to-rest ratio?
The relative density of exercise and relief intervals in a set, expressed as a ratio
28
What is the lactate threshold of an untrained individual?
50-60% VO2 max
29
What is the lactate threshold for a trained individual?
70-80% VO2 max
30
What is the best determinant in aerobic fitness?
Lactate threshold
31
What is exercise economy? What can it improve?
- A measure of the energy cost of activity at a given exercise velocity - An improvement in exercise economy can enhance maximal aerobic power (VO2 max) and lactate threshold
32
Look at Table 20.1 (Relationship between VO2 max, HRR, MHR), and table 20.4 (defs of types of runs)
33
Study HR calcs on slide 14
34
Look at slide 29
35
During a taper, what is the most important part to keep?
Intensity — lower frequency & work on more things like technique - typically starts 7-14 days before the big competition - Look at graph on taper on my phone!!!! (fast exponential decay. is the one typically used)
36
Look at chapter objectives on slide 2
37
What is the stimulus-fatigue -recovery-adaptation theory?
- an extension of gas - suggests that training stimuli produce a general response - The greater the overall magnitude of workload, the more fatigue accumulates and the longer the delay before complete recovery so that adaptation can occur - Graph on slide 9
38
What is a macrocycle?
Typically an entire training year, but may also be a period of many months up to 4 years (for olympic athletes
39
What is a mesocycle?
2 or more cycles within the macrocycle, each lasting several weeks to several months
40
What is a microcycle?
Typically four weeks, but could be as short as several days depending on the program
41
What is the prepatory period?
- The initial period is usually the longest - Off season - The major emphasis of this period is establishing a base level of conditioning increase the athlete’s tolerance for more intence training - 2 phases
42
What are the 2 phases of the preparatory period?
1. Hypertrophy/strength endurance phase: Low-mod (50-75% of 1RM) & high volumes (3-6 sets of 8-20 reps) (to build proper form) 2. Basic strength phase: high intensity (8-95% of 1RM) & moderate to high volume (2-6 sets of 2-6 reps) (building force — then make it faster (power)
43
What is the first transition period?
- Pre-season - A linkage between the preparatory and competitive periods - Classically the resistance training in this period focuses on the evelation of strength and its translation to power development - Strength/power phase: low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2-5 sets for 2-5 reps)
44
What is the competitive period?
- In season!! 2 sub phases (peaking & maintenance) - For peaking, athletes use very high-low intensity (50%->93% of 1RM) & very low volume (1-3 sets of 1-3 reps) - For maintenance, athletes use moderate to high intensity (85-93% of the 1RM) with moderate volumes (~2-5 sets of 3-6 reps)
45
What is the second transition period (active rest)?
AKA post season! - between the competitive season and the next macrocycle’s preparatory period - provides a period of time in which athletes can rehab injuries & refresh before beginning new annual training plan or macrocycle
46
When is the prep period/off season?
Between the end of postseason & the beginning of preseason - around 6 weeks, could be more
47
When is the first transition/preseason?
Leads up to the first contents with focus on strength/power phase of resistance training
48
When is the in-season?
Contains all the contests scheduled for that year, including any tournament games - most sports have a long season that requires multiple mesocycles arranged around key contests
49
When is the postseason/second transition period?
After the final contest - active or relative rest for the athlete before beginning the next year’s off-seaosn or prepatory period
50
Look at figure 21.5 (STUDY)
51
What is a linear plan?
Traditional resistance training periodization model with gradually progressive mesocycle increase in intensity over time
52
What is a undulating or nonlinear plan?
A periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises
53
Starting on slide 30 look at example of annual training plan!!

EXSC 340 (6 decks)

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