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Conditioning Final > lec 6 > Flashcards

lec 6 Flashcards

1
Q

FITT

F

A

frequency

the number of training sessions completed per week

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2
Q

FITT

I

A

INTENSITY

THE AMOUNT OF WEIGHT ADDED TO AN EXERCISE BASED ON % OF 1RM

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3
Q

FITT

TIME

A

TIME

the amount of time for rest between sets

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4
Q

FITT
Type

A

mode of exrecise (dumbell barbell etc)

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5
Q

Training Principles

A

categorize your athletes
schedule based on season
know your priorites
consider bilogical and training age

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6
Q

1 RM def

A

the greatest amount of weight a person can lift with proper technique one time

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7
Q

1 RM table with all the numbers

A

1 -12 & 15

100
95
93
90
87
85
83
80
77
75
70
67
65

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8
Q

rest time is used to

A

in order replenish ATP pools

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9
Q

rest for enudrance

A

we want adaptations so we dont want to replenish 100%

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10
Q

95% recovered in how many minutes

A

2 minutes

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11
Q

supercompensation at how many minutes

A

5 minutes\

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12
Q

training volume def

A

method used to qunatify the exercise stress experienced by an athlete

intesnity x reps x sets

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13
Q

exercise selection

A

making informed exercise selections understanfing the nature of the deamds of exercires to be crititcal

should be selected in order with the objectives of the training program in mind

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14
Q

exerecise type

A

exercises can be either core or aisstiance exercises based on the size of the muscle areas involved and their contribution to sport/performacne

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15
Q

core exercise -

A

use two or more joints, usully taergeting one or morelarge muscles like the bakc chest quads recieving the most priority

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16
Q

assistance exercises

A

use one or more joints, target usuallyusually use one joint and target the smaller muscles . less important

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17
Q

structrual exercises

A

emphasize on directly or indirectly loading the spine ex olympic lifting ( squat leg press, deadlift
oerform structural exercise first

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18
Q

exercise order

def

A

the sequence of order of resistance exercecises given during one session

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19
Q

proper order of exercises

A

power/ structural then core then assistance

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20
Q

upper lower split

A

enhances recovery between sets
alternative succesive exercises using upper body then lower body

21
Q

push pull split

A

ehnaches recovery between sets
alterantive succesive exercises with pushing and pulling movements

22
Q

superset

A

increases test and GH

involvessuccesive exer ises stressing opposing muscle
with or without rest

23
Q

compound sets

A

involves succesive exercisese stressign the same muscle
with or without rest

24
Q

the goal of resitance taining

A

the goal of resistance training is to effectively and efficiently enhance MSK functionn that will transfer over to the court rink field

25
Q

muscle balance

A

the balance of a musccular strengh across a joint

antagonsit and agonsit muscels acorss a joint

muscle balance does not always equal strenght, just a good ratio

26
Q

SAID principle

A

specific adaptations to imposed demand

27
Q

machine equipment is used to

A

teach proper technique

28
Q

type of exercise - machine , free weight dumbell

A

machine to barbell to dumbell increasing the demand of stres

29
Q

1RM testing

A

requires adequate technique and trianing history because of the stress it places

is not appropiate for inexperience, injured or untrained to test, thats why we have approximate 1rm and 3rm testing

30
Q

to imporve risk to beneift ratio for 1rm

A

we can use 3rm testing

31
Q

direct 1rm

A

failing after 1 rep

most accurate for assesing strenght
most accurate method for prescription
hoihedst risk oof injury

32
Q

indirect 1rm

A

executing multiple reps until failure

less accurate
reduces risk of injury for beginners

33
Q

indirect 1rm valididsty

A

any more than 10 reps for an indirect 1rm decreases validity significantly

34
Q

power

A

a rate of force/time

the ability of muscel tissue to exert high force while contracting at high speed

35
Q

anaerobic power

A

examines peak power within the first five seconds or the amount of work over 30 seconds

this is assesng our ability to create energy quickly (anearobic glycoltic assesment

36
Q

general criteria for anaerobic power transfer

A

1- short duration <6secs
2- max effort
3, fully recoveerd

can be tested on field or in lab

37
Q

two assumptions for anaerboic test

A

1- all atp at maximal short term power output regenerates via atppc hydrolysis
2 - adequate atp and pcr exist to support maximal performacne for 6 seconds

38
Q

power tests

A

test brief, maximal exercisre capacity

tyme rate acccomplishment

foirce x distance / time

stair sprint
junmp pwer test
any all out sprint, arm crank test

39
Q

anaerobic energy transfer two factors

A

1 size of intrasmuscular pcr atp pool
2 rate of depletion of atp pcr

depletion rate coorelates with perofrmacne

40
Q

stair sprint speed test is called

A

margeria kaleman test
6 m away, time plate 6 steps apart (3&9)

41
Q

wingate test

A

supramaximal test - above VO2max

30s all out bike, 0.075% of BW then increase after you beat initial inertia

peak power @ 5 second and relative power w/kg

42
Q

wingate for skaters

A

speed skater use 11.8%
hockey players use 11%

Nhl players 17-18
Juniour hockey players -18 w/kg

43
Q

anaerobic capacity assesment

A

should be asses over 60-120seconds reflecting total work completed or blood lactate produced

44
Q

blood lactate-

A

represents the bodies ability to complete work primartily using anaerbic glycolysis

45
Q

musculatr endurancen assesment

A

muscles ability to perfom repeated contaractions agaisnt submaximal resistance

46
Q

speed assesment

A

shoud be assesed under 200m

47
Q

speed is see as

A

time it takes to cover a certain distance

48
Q

changes in speed are usually caused by

A

fatigue and not performance adaptations

49
Q

agility assesmtne

A

to start stop and change direction in a cotnrolled manner

needs to be stadnarized casue lots of variation with surface and shoes

Conditioning Final (4 decks)

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