Final Knowledge Check Flashcards
what is speed?
-The highest possible veolcity reached through movement of the body
-Speed= stride length x stride freuqency (turn over rate)
-load is related to velocity- can move a lower load at a greater velocity
Stride
=support pahse + Flight Phase
3 distinct phases to look at when breaking down speed
The start, The acceleration pahse and max velocity
Speed- stage 1: the Start
-Position used to generate the power needed to overcome inertia and propel the body forward (force applied down, ground applies force back)
-A good starting position has the lead foot’s heel just in front of the back foot’s toe, hands and shoulders vertically alinged and the hips held high
-This is where strength training is most benificial to an athelte for speed (helps body prepare for external focres- stronger allows faster recoveray and adaptation)
-Critical for several sports as generating velocity from a stand still is necessary (overcome body weight)
Speed- stage 2: Acceleration
-Phase which is used to continually drive the body at a faster rate of velocity in an effort to reach max velocity- many sports don’t spend much time here or at all
-Greatest rate if accelerationis on the forst step and early steps feature longer ground contact times due to large horizontal forces.
-Key is maintaining a forward lean position and slowly transitioning to upright running as velocity is gained
-Quick accelerating the body to high velocities is key for any sport where movement is involved
Speed- stage 3: Max velovity phase
-The highest possible veolcity (zero accleration) reach through stride length and rate
-Maximal velocity is reached between 20m (beginner/novice-shorter legs;anatomical disadvantage for optimizing stride length) and 60m (eleite sprinters)
-Goal here is to maintain the maximum possible velocity in upright running mechanics
-Cyclical patterning of the arms and legs and has minimal ground contact time (stride freuqncy is key for this)
-See tripple extension at this phase
Multi-Directional Movement
- Whole body horizonal changes of direction usch as faking and avoiding
2.Whole body vertical changes of direction such as jumping and leaping
3.Rapid movements of body parts that control movements of implements in sports such as tennis, squash, and hockey
What is change of direction
A pre-programmed rapid whole body movement with change in velocity and direction of movement
*** closed skill- skills that do not involve decsion making or response
Estabilshing proper postion- 3 key elements
- Centre of mass: the point within (or outside) the body where all mass is equidistant (higher=less stable)
2.Base of support: Gound contact points where the COM can reside within, front, or behind ( increase for greater stability)
3.Angle of attack: Optimal angle of hip-knee-ankle positioning to produce force
What is agility
-A rapid whole body movement with change of velocity and direction in response to stimuli
-Open skill: skills that require decision making and movements in response to stimuli
an agility ladder is not actually agility
relationship between speed and stability
inversely realted- need to more faster; decrease base of support
Closed skills/Drills
-Take place in a stable, predictable environment
-Athlete knows exactly what to do and when
-Skills are not affected by the environment and tend to be habitual
-Movements follow set patterns and have a clear beginning and end
Open skills/Drills
-Environement is constantly changing
-Movements have to continually adapted
-Skills are predominatly preceptual
-Sports, wave drill, ladeer skills with partner, closed drills with a partner
types of anticipation
spatial and temporal
Spatial anticipation
Person is asked to predict as fast as possible the direction of the landing point of a moving object
Temporal anticipation
Person has to make a motor response coincide with some external event
Factors affecting agility
-Mobility
-Biomechanics
-Coordination
-Stabilization
-Spped
-Strength (stabilizing/propulsion)
-ESD
-Elasticity
-Power
-Dynamic balance
Opportunity to Influence Agility
1.Improve mobility (hips, knees, ankles
2.Improve stability (torso, hiips, shoulders)
3.Improve balance (static, dynamic)
4.Improve strength (hip to torso slings)
5.Improve body control (Positioning)
6.Improve elasticity (plyos, skipping)
7. Drills (speed and agility)
Prescription considerations for SAQ
based in time Motion Analysis
1.Training age
2.Direction/plane of movement
3.Movement actions and muscles used
4.Sport specific positons
5.Team dynamics (individual sport vs team)
6.Sport nature (collision, contact, ect)
7.Gender
How to teach agility
-Teach linear to lateral to change of direction skills
-Teach one main component per trianing session
-Teach slow to fast
-Teach general to specific
-Teach simple to complex
-Teach closed to open
-Coaching tip: talk/demo
continous tasks
No apparent start or finish at low or moderate speeds as cyclic/ongoing
ie figure 8 run
Discrete Tasks
Definite start/finish, acyclical/breif, at high speeds
ie Pro agility drill, partner drill, t test
Serial skills
Discrete skills in sequence- most athletic skills
ie football route
Progressive stimulus of trainign SAQ
-Increase volume or intensity
-Increae distance traveled (incease distancem cang et up to faster speed bu will have to slow self down more)
-Increase speed
-Increase reps
-Increase number of stimulus (anticipation, visual tracking- how does this change other factors ie beeps)
-Decrease rest to tax capacity of phosphagen system (more demand, conditioning effect)
Progressing the skill itself- SAQ
General skills: develop 1 or more basic coordinative abilities (ie proagility 180deg turns)
Special skills: unify coordinative abilities in a skill specific manner (ie t-test, 4 cone drill, L drill
Windows of trainability: coodinative abilitires-besr developed in paradolescence (11-13yrs: adaptability to training can’t increase strength as much since lower testosterone, expose to movement ability and coordinate abilities to apply skills when hit puberty- get to be better movers prior to puberty, then can build on these foundational building blocks)
general prescription guidelines for SAQ’ volume/intensity
general guidelines:
-Sets: -4
-Reps: time or # of reps
-Rest: 1:12 (power- zone 6) or 1:5 (capacity)
-Active rest such as torso or balance or stretching is appropriate
Key: volume-intensity relationship (intensity needs to ve near or a max- therefore the volune eeds to decrease)
Rule: train fast to play fast (learn mehcanics slowly then ramp up the speed)
Agility programming
-1-3 sessions per week (neural in nature early in week)
-traing power for performance and capacity for ESD pf phosphagen system
-Dependent on intensity, fitness level, cycle of periodization
-Dependent on intensity, fitness level, cycle of periodization
-Dependent on in-season vs off season
-Incorporate into warm-up as neural prep on a more regular basis instead of dedicated session (micordosing)
What is Periodization
periodizating requrie the application of pallaned phase changes and cycles in programming ro drive physical and metabolic adaptations to improve performance
-several months to a year
-Larger plans for programming
-Contains; preperatory, competitive and transion peroids
Why do we periodize
-prevents performance plateaus (diminishing returns)
-Drastically reduce performance decrements (reversability)
-Decrease signs and symtoms associated with overtraining
-Allows coach and staff to be on the same page
-Balance several components of a team’s monthly to annual plan
-PLan is fluid and can be adjusted when needed
periodization cycle hierarchy
Quadrennial cycle: multi-year plan >=4 yrs
Macrocycle: description of complete training periods: <=1 yr
Mesocycle (phase): descriptin of singular training cycle or block (within macrocycle): 2-4 weeks
Microcycle: descripes the structural unti of a mesocycle: 1 week
Workouts: describes the structural unit of a microcycleL hours/minutes
Phases of periodization: general prep
-High volume of less specialized work which typically lasts 1-3 months but may be repeated during a macrocycle
-puropse-raise levels of preparedness specific to a sport (foundational and general)- 10 different sports could have the same general prep block A - gets more specific as you go
hallmark of offseason
Phases of periodization: Specific prep
-Relatively high volume phase in which the exercises selction becomes more specific to the sport performance
-puropse- raise the work capacity of the atheltes but in a more specific manner than GP
-hallmark of offseason; pre-season
Phases of periodization: Competiton (in season)
-lower volume, higher intensity phase associated with very specific exercise selections
-purpose- maintaince of strength/abilities, injury prevention (recall do no harm in season- don;t want to overtrain and cause injury)
Phases of periodization: peaking
pinicle ok season ie championships
-phase of climatic sport usually at the end of a mesocycle. Usually characterized by lowering volume and wither raising or maintaing intensity
-Devoted to bringing performance up to maximim levels by dissipating fatigue
Phases of periodization: Transition (active rest)
-period where the athelte recuperates after stressful comeption or training to be able to respond optimally to further training
-Characterized by the absence of traditional training. However it should b=inculde some acitivty (sport other than what the athelte is competing in)
variables of periodization
-volume, intensity, technique
progressive overload in action; periodization
avoid accomodatin stagnation
0without challenge- no adatation
-too much - risk of setback
types of periodization: linear periodization
-progression from endurance–> strength–> power
-need a big chunk of trainign time
-progressing towards 1 peak
types of periodization: undulating periodization
-multiple adaptatins in a program or change is not linear (strength this month, endurance next month, ect)
-allows for multiple peaks
-allows for scheduling of training plans with other aspctects involved (practices, school, jobs, ect)
Example of linear periodization
4 week
3 summated (loading) microcycles
-Progressive increas in volime-load by manipulation of one or both of the variables involved (ie volume and intensity)
1 deload microcycle
-purpose of dissipating fatigue in the attempt to acheive supercompensation of abilites (ie strength)
-Research has found that reduction in volume is the optimal method of acheiving deload
Adaptations of periodization- long linear
-Intensity increases within mesocycle, within specific range
-the training goal will change from one mesocycle to the next; progressing from extensive to intensive workouts (hypertrophy–>strength)
Extensive: high-volume, low intensity
Intensive: Low-volume, high intensity
-Of all the methods of periodizating, long-linear had the most gradual progression from extensive to intensive workloads. This is benifical for younger atheltes who may need additonal time to adapt to new stimuli
Power
The ability to do work in a short period of time; high rate of force development; speed-strength
Static Power
The ability to produce power from a static position
ie start blocks (sprint, swim)–> Football lineman
Reactive Power
The ability to produce power during a stretch-shortening cycle
ie volleyball jump
Power-endurance
The ability to maintain power over a prolonged period
ie Skating, running, pitcher (reproduce power), boxer, rowing
Training the speed element
power calculations:
Power= (force x Distance)/ Time = Work/Time= Forcex Velocity
Power= Strength x speed
Don’t need to memorize calculations
Force x Velocity
curve diagram
Defining power in sport: Impulse
-Change in momentum
-Product of force and time
-Goal=increase RFD (rate of force development)- time element= important
Defining power in sport: power
-Rate of doing work, measured as the product of force and velocity
-Higher power outputs are required to rapidly accelerate, decelerate, or achieve high velocities
-Maximum force exerted in the least amount of time
-“Big pop, little time”
How is power produced: mechanical model
-series elastic component (SEC) and parallel elastic component (PEC)
How is power produced: neurophysiological model
-Potentiation through stretch shortening cycle (SSC) (Stretch reflex)
Mechanical model
-Elastic enery is musculotendinous units are increased with a rapid stretch (eccentric muscle action) and then briefly stored
-If a concentric muscle action follows immediately, the stored energy is released, contributing to the total force production- if not is released as heat
-The series elastic component (SEC), when stretched, stores elastic eleastic energy that increases the force produced. (muscle tendon)
-The contractile component (CC) (ie actin, myosin, and cross-bridges) is the primary source f muscle force during concentric muscle action (microscopic level)
-The parallel elastic component (PEC) (ie epimysium, perimysium, and sarcolemma) exerts a passive force with unstiumlated msucle stretch)- rely on non muscluar function (tendon)
The series elastic component (SEC)
when stretched, stores elastic eleastic energy that increases the force produced. (muscle tendon)
The contractile component (CC)
(ie actin, myosin, and cross-bridges) is the primary source f muscle force during concentric muscle action (microscopic level)
The parallel elastic component (PEC)
(ie epimysium, perimysium, and sarcolemma) exerts a passive force with unstiumlated msucle stretch)- rely on non muscluar function (tendon)
Neurophysiological model
-The model involves potentiation (change in the force-velocity characteristics of the muscle’s contractile component cause by stretch) of the concentric muscle action by use of the stretch reflex
-Stretch reflex is the body’s involuntary response to an external stimulus that stretches the muscles
-When muscle spindles are stimulated, the stretch reflex is stimulated, sending input to the spinal cord via Type Ia afferent nerve fibers
-After synapsing with the alpha motor neurons in the spinal cord, impulses travel to the agonsit extrafusal fibers, causing a reflexive muscle action
-Dampens GTO inhibition (spindles faster than GTO in response)
-can fail if too musch stimuli
Stretch-shortening cycle
-The stretch-shortening cycle (SSC) employs both the energy storage of the SEC (mechanical) and stimulation of the stretch reflex (neurophysiological) to facilitate maximal increase in muscle recruitment over a minimal amount of time.
-There are three phases: eccentric, amoritization, and concentric
-A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SCC.
