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EXSC 340 > Exam 3 > Flashcards

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
Q

What is a repetition?

A

The execution of a specific workload assignment or movement technique

26
Q

What is a series?

A

A group of sets and relief in a given training session or time period

27
Q

What is the work-to-rest ratio?

A

The relative density of exercise and relief intervals in a set, expressed as a ratio

28
Q

What is the lactate threshold of an untrained individual?

A

50-60% VO2 max

29
Q

What is the lactate threshold for a trained individual?

A

70-80% VO2 max

30
Q

What is the best determinant in aerobic fitness?

A

Lactate threshold

31
Q

What is exercise economy? What can it improve?

A
  • 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
Q

Look at Table 20.1 (Relationship between VO2 max, HRR, MHR), and table 20.4 (defs of types of runs)

A
33
Q

Study HR calcs on slide 14

A
34
Q

Look at slide 29

A
35
Q

During a taper, what is the most important part to keep?

A

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
Q

Look at chapter objectives on slide 2

A
37
Q

What is the stimulus-fatigue -recovery-adaptation theory?

A
  • 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
Q

What is a macrocycle?

A

Typically an entire training year, but may also be a period of many months up to 4 years (for olympic athletes

39
Q

What is a mesocycle?

A

2 or more cycles within the macrocycle, each lasting several weeks to several months

40
Q

What is a microcycle?

A

Typically four weeks, but could be as short as several days depending on the program

41
Q

What is the prepatory period?

A
  • 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
Q

What are the 2 phases of the preparatory period?

A
  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
Q

What is the first transition period?

A
  • 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
Q

What is the competitive period?

A
  • 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
Q

What is the second transition period (active rest)?

A

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
Q

When is the prep period/off season?

A

Between the end of postseason & the beginning of preseason
- around 6 weeks, could be more

47
Q

When is the first transition/preseason?

A

Leads up to the first contents with focus on strength/power phase of resistance training

48
Q

When is the in-season?

A

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
Q

When is the postseason/second transition period?

A

After the final contest
- active or relative rest for the athlete before beginning the next year’s off-seaosn or prepatory period

50
Q

Look at figure 21.5 (STUDY)

A
51
Q

What is a linear plan?

A

Traditional resistance training periodization model with gradually progressive mesocycle increase in intensity over time

52
Q

What is a undulating or nonlinear plan?

A

A periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises

53
Q

Starting on slide 30 look at example of annual training plan!!

A

EXSC 340 (6 decks)

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