Injury Prevention through training Flashcards
What are the different training periods?
Transition period (after last competition, unstructured). Preparatory period (off season), competition period (high intensity, low volume)
WHat are the phases of the preparatory period?
Hypertrophy/endurance (low intensity with high volume), strength phase (intensity and volume increase to moderate levels), power phase (volume decreased to allow adequate recovery
Cross training
Training for a sport with substitutions of alternative activites. Discontinued prior to preseason.
Warmup
Prepares body for physical work, enhances blood flow to muscles. General–break a sweat. Specific–specific to sport. Lasts 10-15 min, effects last 45 minutes
Cool down
Bring body back to resting state. 5-10 minutes. Stretching decreases muscle soreness
active range of motion/ dynamic flexibilityq
Ability to move a joint with little resistance
passive range of motion/ static flexibility
motion of joint to end points without muscles contraction
Agonist
muscle producing movement
antagonist
muscles undergoing stretch
ballistic
bouncing movement, effective, use with caution
dynamic stretching
functional in nature, related to activity to be engaged in. GOod for warmup
what is the best technique to improve flexibility?
proprioceptive neuromuscular facilitation
What is the most widely used device for measuring flexibility?
Goniometer
What is the overhead squat assessment?
Determines mobility and stability of ankle, knee, hip, shoulder complex, stability of trunk
strength
ability to generate force against resistance
muscular endurance
repetitive muscular contractions (increase strength= increase endurance)
power
Relationship between strength and time
isometric contraction
no length change occurs during contraction
isotonic contraction
concentric–shortening of muscles with contraction in an effort to overcome more resistance
eccentric–lengthening of muscle with contraction because load is greater than force being produced
What determines level of muscular strength?
size of muscle, number of fibers, neuromuscular efficiency, biomechanical factors
types of muscle fibers
slow twitch–postural muslces
fast twitch–high force in short amount of time
signs of overtraining
apathy, loss of apetite, sdeclines in performance, weightloss, inability to sleep
How does strength increase?
increase in protein myofilament number and size
strength training pyramid
Base of stability. Next level strenght, top is power.
What is the core?
lumbo-pelvic-hip complex. 29 muscles.
What does core training increase?
Postural control, dynamic stabilization of kinetic chain. Improve neuromuscular efficiency throughout the body.
Resistance training
(aka lifting weights) Work muscles at increasingly higher intensityiesq
What is the ideal sets and reps?
2 sets of 6-8 reps
Open kinetic chain exercise
Part doesn’t have contact with ground or supporting surface
closed kinetic chain exercise
Connected with ground/ supporting surface, weight bearing
circuit training
combination of exercise stations
plyometric exercise
rapid stretch, eccentric contraction followed by rapid concentric contraction (ex: jumps, bounds)
calisthenic strengthening exercises
free exercise, gravities involvement determines level of intensity (ex: pull ups, push ups, leg extensions)
functional training
involves tri-planar activities designed to challenge the whole body, concentric, eccentric, and isometric muscle contractions
aerobic exercise
low intensity, can be sustained for a long period of time
anaeroic exercise
intensity is so high that demand for oxygen is greater than body’s ability to deliver
interval training
intermittent activities, involve periods of intense work and active recovery
