Exercise Technique Flashcards
What is difference between effects of warmup and stretching prior to an athletic event?
- Warm up creates faster muscular contraction, improved force development, strength and power as well as improved oxygen release from hemoglobin
- Stretching decreases force production, power performance, running speed and can be detrimental to performance
What are the components of a warm up?
- General warm up of 5-10 min of low intensity sport specific actions, used to increase blood flow and mm temperature
- Specific warm up of 8-12 min of dynamic stretching and movements that work through the ROM required for the athletes sport
Describe the Difference between static and dynamic flexibility
- Static is a measure of PROM and Dynamic is a measure of AROM
Which joint structures have the greatest and least ROM?
- Ball and Socket > Ellipsoid Joints > Hinge Joints
What are minimum recommendations in order to improve flexibility?
- Stretching 2x week for 15-30 seconds
What are the types of Stretching?
- Static - Slow, constant hold of position
- Ballistic - Fast, active, bouncing type of stretch. Activates the stretch reflex and defeats the purpose of stretching
- Dynamic - Functional based strength exercise that uses sports specific movements
- PNF Stretching - Utilizes Reflex to improve the stretch
What are the three types of PNF Stretching?
- Hold Relax - Passive stretch followed by isometric contraction of the antagonist and then relax
- Contract Relax - Passive stretch followed by concentric contraction of the antagonist and then relax
- Hold Relax Agonist Contract - Same as Hold relax but during the final relax phase, athlete concentricly contracts the agonist muscle group to increase the stretch even further
What types of grips are commonly used in resistance training?
- Pronated Grip
- Supinated Grip
- Alternated Grip - one hand supinated, one hand pronated
- All grips will use a closed grip (thumb wrapped around the bar)
- In a hook grip, the thumb is wrapped around the bar and then tucked under the other fingers
What are the Five Points of a Five Point Body Contact Position?
- Head on bench or back pad
- Shoulders and upper back on bench or back pad
- Buttocks on bench or back pad
- R foot flat on floor
- L Foot Flat on floor
What is the sticking point and how should an athlete breathe during this movement?
- Sticking point is most strenuous point during the movement of a rep of resistance training
- Should typically exhale through the sticking point and inhale during less strenuous portion of the lift
When should a weight belt be used?
- During exercises that place stress on the lower back or with max or near max loads
- Wearing one too often reduces training of the abdominals
What types of exercises require a spotter?
- Free weight exercises performed with a bar moving over the head, positioned on the back, racked on the front of the shoulders, or passing over the face
What are considerations for spotting over head or bar on back or front shoulders?
- Should be performed inside a power rack with crossbars in place, appropriate height, and free of interfering clutter
- Spotter should be at least as big and strong as lifter
What are considerations for spotting over the face?
- Grasp the bar using an alternated grip, usually more narrow than the athletes
- For DB exercises spotting at the wrist or forearm is safe
What are considerations of spotter using a liftoff?
- Must communicate of verbal signal for the liftoff prior to the lift
- Make sure the athlete has complete control of the bar after the liftoff and before the lift
What are the Resistance Training Design Variables?
- Needs Analysis
- Exercise Selection
- Training Frequency
- Exercise Order
- Training Load and Repetitions
- Volume
- Rest Periods
What are the basic steps of a Needs Analysis?
- Evaluate the sport (strength, power, ROM etc required for that sport)
- Assess the Athlete (Athletic fitness and experience)
- Physical testing and Evaluation of the athlete
- Developing a primary resistance training goal
What are the basic steps of Exercise Selection?
- Selecting Exercise type (Core, Assistance, Structural, and Power exercises)
- ## Movement Analysis of the Sport (Sports Specific exercise, muscle balance, exercise technique experience of the athlete)
What are Core and Assistance Exercises?
- Core - Recruit one or more large muscles, involve two or more joints, and are chosen because of their direct application to the sport
- Assistance - Recruit smaller muscles, involve one joint primarily, less important to improving sport performance (commonly used for injury prevention)
What are Structural and Power Exercises?
- Structural- A core exercise that involves loading of the spine directly or indirectly
- Power- A Structural exercise performed quickly or explosively
What is the SAID principle?
- Specific Adaptation to Imposed Demands
- The more similar the training activity is to the actual sport movement, the greater the likelihood there will be positive transfer to that sport
What are general guidelines to Training Frequency?
- Usually 3x week to allow appropriate rest
- At least one day of rest but no more than 3
- More experienced athletes may use a split routine (alternating muscle groups on different days)
What are the typical methods of choosing Exercise Order?
- Power, Other Core, Then Assistance
- Alternating UE and LE Exercise
- Alternating Push and Pull Exercises
- Using Super Sets and Compound Sets
What is the difference between a Super Set and Compound Set?
- Super Set- Two sequentially performed exercises using opposing muscle groups
- Compound Set- Two sequentially performed exercises using same muscle group
What are considerations for determining Training Load for athlete?
- Goals of the athlete
- Single Joint exercise power greatest with lighter loads, 30% of 1 RM
- Power input increases and load lifted decreases from 100% 1 RM to 90% 1 RM
- To increase strength, athlete should lift at least 85% of 1 RM
- Most practical load is around 80% of 1 RM
What are common ways to determine 1 RM?
- Actual 1 RM Test
- 1 RM table or chart
What is the 2 for 2 rule as it applies to Training Load Increases?
- If an athlete can perform 2 or more repetitions over his assigned repetition goal on an exercise for 2 consecutive workouts, weight should be added for the next workout
What are some considerations in assigning resistance training volume?
- Experience of the athlete- 1 set can be used for first few months of someones training program, need to increase it to multiple sets to see further strength gains
- Primary Resistance training goal - power athletes and strength athletes would perform 3-5 sets, endurance athletes would perform very high repetitions
What are common guidelines for Rest periods during a workout?
- Strength and Power Athletes should take 2-5 minutes between sets
- Goal of Hypertrophy should take 30 sec to 1.5 minutes between sets
- For muscular endurance, less than 30 seconds
Describe the elastic model of plyometric exercise
- Tendons constitute the Series Elastic Component (SEC) in a muscle
- The SEC is the work horse of plyometric exercise
- When the SEC is stretched during an eccentric muscle action, elastic energy is stored, and if a concentric action occurs immediately following the stretch, this energy contributes to total force production
- If the concentric contraction occurs slowly or not immediately following the eccentric, the elastic energy is lost as heat
Describe the Neurophysiologic model of plyometric exercise
- During the quick stretch during the eccentric contraction, the Muscle Spindles are activated which facilitate a stronger concentric muscle activation if done immediately following the eccentric
Describe the Shortening Stretch Cycle of plyometric exercise
- 3 Phases
- Eccentric, Amortization, Concentric
- Amortization phase is time between end of Eccentric and beginning of Concentric Phases and is the most crucial part of this process
- The shorter the Amortization phase and higher the stretch rated during eccentric phase, the more power produced by the muscle
What is the typical frequency for performing Plyometric Exercise?
- 48-72 hours between plyometric sessions
- Usually perform plyometrics 2-4 times a week
How long do most plyometric programs last?
- 6-10 weeks
What are the General Training Priorities based on Sport Season?
- Off Season - Hypertrophy and muscle endurance followed by strength and power
- Preseason - Sport and Movement Specific
- In season - High Sport Practice and low resistance training to maintain preseason training
- Post season - Active Rest, Non Specific physical activity
- What are some considerations when performing plyometrics with adolescents?
- Begin with simple movements and progress to more advanced with an emphasis on form and technique
- Depth Jumps and High Intensity Lower Body Plyometrics are contraindicated
What is the standard recommended height of the box when performing Depth Jumps?
- 12-42 inches
Describe the Differences between Speed, Agility, and Speed Endurance
- Speed - skills needed to achieve high movement velocities
- Agility - skills needed to explosively change movement velocities or modes
- Speed Endurance - Ability to maintain movement velocities or repeatedly achieve max accelerations or velocities
How are movement mechanics measured, what are the two ways it can be expressed?
- Impulse - The change in momentum resulting from a force, measured as the product of force and time
- Power - the rate of doing work, measured as the product of force and velocity
What are the 7 important preparatory movements for Power Exercises?
- Back Flat
- Trapezius Relaxed & Chest up and out
- Neck Slightly Extended
- Balanced, Heels on Floor
- Shoulders over bar
- Eyes Focused Ahead
- Inhale and Hold
What are the progressive stages of long term planning?
- Years 1-2 - Fundamentals
- Years 3-4 - Novice (Learning to Train)
- Years 5-6 - Intermediate (Training to Train)
- Years 7-8 - Advanced (Training to Compete)
- Years 9-10 - Elite (Training to Win)
What are the multiple levels of planning?
- Microcycles - Short Term
- Mesocycles - Medium Term
- Macrocycles - Long Term
What are the primary goals of short term planning?
- Fatigue Management and Task Specificity
What are the primary goals of Medium Term Planning?
- Alternating blocks of accumulation and restitution
- Accumulation emphasizes strength while maintaining power, Restitution emphasizes power while maintaining strength
What are the factors related to aerobic endurance performance?
- Max Aerobic Power
- Lactate Threshold
- Exercise Economy
Describe Max Aerobic Power
- Ability to meet high energy demands as duration of aerobic endurance event increases
- related to high lactate threshold, good exercise economy, high ability to use fat as fuel, and high percentage of type 1 muscle fibers
What is lactate threshold?
- The speed of movement or percentage of VO2 max at which a specific blood lactate concentration is observed or the concentration of blood lactate begins to increase above resting levels
What is the maximal lactate steady state?
- The Exercise Intensity at which maximal lactate production is equal to maximal lactate clearance within the body
What is exercise economy?
- Energy cost of activity at a given exercise velocity
- Athletes with greater economy expend less energy to maintain a given exercise velocity
What are the 5 variables to designing an Aerobic Endurance Plan?
- Exercise Mode
- Training Frequency
- Training Intensity
- Exercise Duration
- Exercise Progression
When designing an aerobic endurance plan, what must be thought of when considering Exercise Mode?
- Athlete should select activities that closely mimic the movement pattern employed in competition
When designing an aerobic endurance plan, what must be thought of when considering Training Frequency?
- Necessary to train more than twice per week to improve VO2 max
- Need to Recover (Rest, Rehydrate, Refuel)
When designing an aerobic endurance plan, what must be thought of when considering Training Intensity?
- Most accurate methods to monitor exercise intensity are through oxygen consumption monitoring or blood lactate concentration
- Also commonly used is age predicted max heart rate (220-age)
- Borg Scale (RPE Scale)
- Metabollic Equivalents
- Power Measurements (Cyclists use power measuring cranks)
When designing an aerobic endurance plan, what must be thought of when considering Exercise Duration?
- Longer the Duration, the Lower the Intensity
When designing an aerobic endurance plan, what must be thought of when considering Exercise Progression?
- Aerobic fitness does not decrease for up to five weeks even with only two training sessions per week as long as intensity is maintained
- Do not increase Frequency, Intensity, or Duration by more than 10% per week
What are the types of Aerobic Endurance Training Programs?
- Long, Slow Distance Training
- Pace/ Tempo Training
- Interval Training
- Repetition Training
- Fartlek Training
Describe Long, Slow Distance Training as it pertains to Aerobic Endurance Training Programs?
- Intensity is equivalent to 70% VO2 max
- Training distance should be greater than race distance
Describe Pace/ Tempo Training as it pertains to Aerobic Endurance Training Programs?
- Intensity at or slightly higher than race intensity
- Intensity corresponds to lactate threshold; Threshold Training
- Threshold training for 20-30 minutes
- Intermittent Pace/ Tempo: Consists of bouts of shorter intervals and brief recovery periods between intervals; overall intensity at threshold
Describe Interval Training as it pertains to Aerobic Endurance Training Programs?
- Intensity close to VO2 max
- Rest to work interval 1:1
- Shouldn’t be performed until athlete has a firm base of aerobic endurance
Describe Repetition Training as it pertains to Aerobic Endurance Training Programs?
- Intensities Greater than VO2 Max
- Work intervals typically lasting 30-90 seconds
- Larger Rest periods, 1:5 Work Rest
Describe Fartlek Training as it pertains to Aerobic Endurance Training Programs?
- Easy running with either hill work or short fast bursts of running for short time periods
What are primary goals in Aerobic Endurance Training Program during Off Season?
- Develop a base
- Long Duration, Low intensity runs
- Progress duration and intensity as off season continues
What are primary goals in Aerobic Endurance Training Program during Preseason?
- Increase Intensity
- Decrease Duration
What are primary goals in Aerobic Endurance Training Program during In Season?
- Low intensity and short duration should precede competition days to allow for full recovery
- Maintain Strength and improve any weaknesses
What are primary goals in Aerobic Endurance Training Program during Post Season?
- Recovery
- Rehabbing any injuries
Describe Tapering as it relates to aerobic endurance training programs
- Systematic reduction in training duration and intensity combined with increased emphasis on technique work and nutritional intervention
- Objective is to attain peak performance at time of competition
What are the 3 phases to General Adaptation Syndrome?
- Shock or Alarm Phase
- Resistance Phase
- Exhaustion Phase
Describe the Shock or Alarm Phase of General Adaptation Syndrome
- Body experiences new stress or more intense that previously experienced
- May last several days or weeks during which athlete may experience more soreness, stiffness, and temporary drop in performance
Describe the Resistance Phase of General Adaptation Syndrome
- Body adapts and returns to more normal function
- May last for extended period of time
- Body continues to make neurological and physical adjustments which lead to increased performance
Describe Exhaustion Phase of General Adaptation Syndrome
- Same symptoms as shock phase re appear
- Try to avoid this phase
What are the four distinct periods in the conventional periodization model?
- Preparatory
- First Transition
- Competition
- Second Transition
What are the three phases of the Preparatory phase of Periodization?
- Hypertrophy/ Endurance
- Basic Strength
- Strength/ Power
Describe the Hypertophy/ Endurance Phase of Preparatory Periodization
- Early Stages and may last one to six weeks
- Increase lean mass and develop endurance base for more intense training
- Low to moderate intensity (50-75% 1RM) and very high to moderate volume ( 3-6 sets, 10-20 reps)
Describe the Basic Strength Phase of Preparatory Periodization
- Increase Strength of muscles essential to primary sport movements
- High Intensity ( 80-90% 1RM, Moderate Volume (3-5 sets, 4-8 reps)
Describe the Strength/ Power Phase of Preparatory Periodization
- High Intensity (75-95% 1RM) and Low volume (3-5 sets, 2-5 reps)
Describe the First Transition phase of Periodization
- One week at lower intensity and duration prior to competition
Describe the Competition Period of Periodization
- Peak strength and power through further increase in intensity and decrease in volume
- Mesocycle lasts about 3 weeks
- (>93% 1RM, 1-3 sets of 1-2 reps)
Describe Second Transition Period of Periodization
- After competition, 1-4 weeks of unstructured non sports specific recreational activities
- Rest prior to next phase
