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Principles Of Strength And Conditioning > Lectures 6-10 > Flashcards

Lectures 6-10 Flashcards

1
Q

Starting with

S&C for the junior athlete

A

Lecture 7

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2
Q

When is childhood?

S&C for the junior athlete

A

2 years old up until 10-12 years old

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3
Q

What happens to total body mass between the ages of 6-12 years old

(S&C for the junior athlete)

A

It doubles

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4
Q

Need to find out what SkM is

S&C for the junior athlete

A

Slide 3, lecture 7

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5
Q

What is adolescents?

When does adolescents end?

(S&C for the junior athlete)

A

A period of cognitive and physical development between the onset of puberty and attainment of adulthood

18-21 years

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6
Q

What elements cause variation in youth?

S&C for the junior athlete

A

Growth - increase in size of the body

Maturation - the process of becoming mature

Development - broader concept which includes biological and behavioural

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7
Q

Physical Activity Recommendations for children

S&C for the junior athlete

A

60 min, 5x per week

3 aerobic sessions
3 resistance training sessions

11,000-15,000 steps per day

Children are double the volume of adults

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8
Q

Focus on “Strength” in junior athletes

S&C for the junior athlete

A

Increases steadily then sex differences in adolescence

Histochemical / biochemical data is limited for ethical reasons - some data suggests children are more prepared for endurance training and (can’t tell if anaerobic or aerobic, recap) metabolism

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9
Q

Focus on the “conditioning” - cardiorespiratory for junior athlete:

Around what ages sees the most increase, concomitant with increase in muscle mass and strength

(S&C for the junior athlete)

A

10 years old

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10
Q

Focus on the “conditioning” - cardiorespiratory for junior athlete:

Changes in prepubertal children compared to adults

(S&C for the junior athlete)

A

See little changes in children compared to adults ~5% increase in CRF in 8 weeks

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11
Q

Focus on the “conditioning” - cardiorespiratory for junior athlete:

Where is the junior athlete typically compared to norms for CRF

(S&C for the junior athlete)

A

Typically above the norm

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12
Q

What are practical considerations for S&C with junior athletes?

(S&C for the junior athlete)

A

Safety / suitability of the exercise

Enjoyment

Contact time

Specificity of the sport

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13
Q

Summary slide

S&C for the junior athlete

A

Slide 20 lecture 7

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14
Q

In earlier years what is the emphasis during exercise?

S&C for the junior athlete

A

To have fun and move well

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15
Q

What does a coach need to be in order to work with junior athletes?

(S&C for the junior athlete)

A

Dynamic

Adaptable to both the situation and the athlete

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16
Q

Need to consider multiple factors when working with junior athletes, such as:

(S&C for the junior athlete)

A

Consider training load, nutrition, injury prevention etc

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17
Q

Is resistance training in young athletes safe?

S&C for the junior athlete

A

Yes but needs to be programmed by professionals

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18
Q

What is vital when being a coach for junior athletes?

S&C for the junior athlete

A

Understanding variation in children/adolescent development

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19
Q

For a given level of excitation, muscle force depends on what?

(Force-Velocity Curve)

A

Muscle length (force length relation - A)

And on the rate of change in length (force-velocity relation - B)

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20
Q

The force velocity relationship is what?

Force-Velocity Curve

A

It is the observation that muscle force and contraction velocity are inversely related

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21
Q

In shortening (concentric) muscle actions, where contraction velocity is high, muscle force must be what?

(Force-Velocity Curve)

A

Low

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22
Q

In shortening (concentric) muscle actions, where muscle force is high, contraction velocity must be what?

(Force-Velocity Curve)

A

Low

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23
Q

How can speed-strength on the force-velocity curve be achieved?

(Force-Velocity Curve)

A

By training at Lowe percentages of 1 Rep Maximum (RM) therefore resulting in an increase in movement velocity

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24
Q

During shortening contractions (in vitro), the force generated is always “what” compared to isometric contractions (for the same level of muscle activation)

(Force-Velocity Curve)

A

Lower

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25
Q

The trade-off between force and velocity is thought to occur due to what?

(Force-Velocity Curve)

A

A decrease in the time available for cross bridges to be formed

More time = more cross bridges

More cross bridges = greater contractile force

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26
Q

How is the force-velocity relationship different with lengthening (eccentric) muscle actions?

(Force-Velocity Curve)

A

It is the other way round

Where contraction velocity is high, muscle force can be high

Where muscle force is low, contraction velocity must be low

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27
Q

Draw diagrams of

Force-Velocity Curve

A

Eccentric vs concentric velocity curve

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28
Q

Tip to remember for force-velocity curve with eccentric contraction

(Force-Velocity Curve)

A

E = elastic properties of muscle (Titin)

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29
Q

Tip to remember for force-velocity curve with concentric contraction

(Force-Velocity Curve)

A

C = cyclic interaction between myosin cross-bridges and actin filaments within the contractile units of a muscle

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30
Q

How does the control strategy employed by the nervous system during lengthening (eccentric), shortening (concentric) and isometric contractions?

(Force-Velocity Curve)

A

Lengthening (eccentric) differs from shortening (concentric) and isometric contractions

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31
Q

What happens to spinal and corticospinal excitability during lengthening vs shortening and isometric conctractions

(Force-Velocity Curve)

A

Excitability is reduced

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32
Q

Work done by Nishikawan et al (2012) suggest about Titin’s involvement in muscle contraction mechanics

(Force-Velocity Curve)

A

It acts as an internal spring able to store and release elastic potential energy

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33
Q

Positive power can only be produced during what type of contraction?

(Force-Velocity Curve)

A

Concentric contractions

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34
Q

Equation for Power

Force-Velocity Curve

A

Power = Force x velocity

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35
Q

Definition of power

Force-Velocity Curve

A

The ability to exert a maximal Force in as short a time as possible

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36
Q

Look at different points on force-velocity curve

Force-Velocity Curve

A

E.g. speed strength etc

Lecture 8, slide 32

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37
Q

Recap questions

Force-Velocity Curve

A

Lecture 8, slide 34

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38
Q

What is maximal muscular power?

Developing muscular power

A

It is the highest level of power achieved in muscular contractions

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39
Q

What is maximal muscular power often referred to as?

Developing muscular power

A

The rate of doing work

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40
Q

From an applied perspective, what does maximal power represent?

(Developing muscular power)

A

The greatest instantaneous power during a single movement performed with the goal of producing maximal velocity at takeoff, release or impact

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41
Q

Research (Slide 3, lecture 9) shows what about maximal power and athletic performance

(Developing muscular power)

A

Superior ability to generate maximal power typically results in enhanced performance

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42
Q

A fundamental relationship exists between strength and power, which dictates what?

(Developing muscular power)

A

An individual cannot possess a high level of power without first being relatively strong

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43
Q

3 key elements must be considered when attempting to increase power output, what are they?

(Developing muscular power)

A

Overall muscular strength is maximised (most important)

Develop ability to express high forces in very short periods of time

Important to develop an ability to express high forces as the velocity of shortening increases

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44
Q

The ability to generate maximal power during a movement is governed by:

(Developing muscular power)

A

Muscle morphology

Muscle mechanics

Neural factors

Muscle environment

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45
Q

What is muscle morphology?

Developing muscular power

A 
Muscle fibre type
Cross sectional area
Fascicle length
Pennation angle
Tendon properties
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46
Q

What is muscle mechanics?

Developing muscular power

A

Force - length relationship

Force - velocity relationship

Type of muscle action - eccentric, isometric, concentric

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47
Q

What are neural factors?

Developing muscular power

A

Motor unit recruitment
Firing frequency
Motor unit synchronisation
Inter-muscular coordination

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48
Q

What is the muscle environment?

Developing muscular power

A

Fatigue
Endocrine / hormonal factors
Muscle temperature

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49
Q

Increased number of motor units recruited, results in what?

Developing muscular power

A

Increased force

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50
Q

Increased high threshold motor units, results in what?

Developing muscular power

A

Increased force & RFD (Slide 12, lecture 9 recap)

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51
Q

The force generated by the contraction of a single muscle fibre can be increased how?

(Developing muscular power)

A

Increased the rate at which muscle action potentials stimulate the muscle fibre

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52
Q

If the interval of time between action potentials is shortened, the muscle fibre does not have time to relax completely between two stimuli, resulting in what?

(Developing muscular power)

A

A more forceful contraction - this is summation

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53
Q

Definition of summation

Developing muscular power

A

A process of adding things up, (more action potentials = greater force)

54
Q

In terms of intermuscular coordination, how does the magnitude and timing of activation of agonists, synergistic and antagonists impact force

(Developing muscular power)

A

Increased agonists
Increased synergists
Decreased antagonists

Result in -> increased force

55
Q

In terms of intramuscular coordination, optimal activation patterns within a muscle do what?

(Developing muscular power)

A

Enhance force production

56
Q

Strength training vs Power training

Developing muscular power

A

Is strength training as effective as power training

57
Q

What do well trained athletes require in order develop maximal power?

(Developing muscular power)

A

Training programmes that contain specificity and variability

58
Q

Do previously untrained athletes with low levels of strength training require specific training programmes to develop maximal power?

(Developing muscular power)

A

No, they display improvements in muscular function that are easily invoked and relatively non-specific from basic training

59
Q

Typically, both weaker and younger athletes do not possess what in order express high power outputs?

(Developing muscular power)

A

Requisite strength levels

60
Q

As weaker and younger athletes aren’t strong enough to get high power outputs, how can power output be increased?

(Developing muscular power)

A

By simply increasing strength levels

61
Q

What is the optimum point for strength in terms of power?

Developing muscular power

A

When an athlete gets to a strength level where costs of further increases in strength outweigh benefits

62
Q

Once the optimum strength point is reached, what should the focus of training shift to?

(Developing muscular power)

A

Should shift to other areas to continue adaptation and maintain current strength - specificity

63
Q

How do you increase power in a relatively weak athlete?

Developing muscular power

A

Strength training

64
Q

How do you increase power in relatively strong athletes

Developing muscular power

A

Power training

Strength maintenance

65
Q

What is the bottom line of the relationship between power and strength?

(Developing muscular power)

A

Power is built on a foundation of strength

66
Q

What is biological age?

S&C for junior athlete

A

Age of body maturity

67
Q

Guidelines for adults for physical activity

S&C for junior athlete

A

150 min moderate activity (broken up into 5X30)

75 min vigorous activity

68
Q

Guidelines for physical activity for children

S&C for junior athlete

A

60 min, 5 x per week
3 aerobic sessions
3 resistance training sessions
11,000-15,000 steps per day

Double volume of adults

69
Q

Name a practical consideration for S&C with junior athletes

(S&C for junior athlete)

A

Time

70
Q

Look at force-velocity curve for eccentric contractions

Force-velocity curve

A

Lecture 8

71
Q

Where is an isometric contraction on the force-velocity curve?

(Force-velocity curve)

A

High force

No movement

72
Q

What is tetanus?

Developing muscular power

A

Stable contraction in muscle

Google

73
Q

What is a synergist muscle? (Recap) lecture 9

Developing muscular power

A

Muscle that helps or allows a movement to happen

74
Q

Read Cormie (2011)

A

Lecture 9

75
Q

How can a muscle be stimulated?

Muscle action

A

Can be artificially via an electric shock / voluntarily

76
Q

Types of muscle contraction

Muscle action

A

Isotonic (dynamic) - eccentric/concentric

Isometric - no movement

77
Q

Definition of contraction in muscle

Muscle action

A

When tension is developed in a muscle as a result of a stimulus

78
Q

“Contraction” can be a confusing term in muscle actions, so what can be used instead to avoid confusion?

(Muscle action)

A

Muscle actions

79
Q

What is an isometric contraction?

Muscle action

A

Where active tension is developed within the muscle but joint angles remain constant

80
Q

What produces greater force, concentric or isometric contractions?

(Muscle action)

A

Isometric

81
Q

What do isotonic contractions involve?

Muscle action

A

The muscle developing active tension to cause or control joint movement

(Changing length)

82
Q

What are concentric contractions?

Muscle action

A

The muscle develops active tension as it shortens

83
Q

When does a concentric contraction occur?

Muscle action

A

When a muscle develops enough force to overcome applied resistance

84
Q

How are concentric contractions described?

Muscle action

A

As being a positive movement

85
Q

What are eccentric contractions?

Muscle action

A

Where the muscle lengthens under active tension?

86
Q

When does an eccentric contraction occur?

Muscle action

A

When muscles gradually lessen in tension to control the descent of resistance

(Must be a controlled descending movement)

87
Q

What is a key take home message from the practical? (Bicep and tricep force’s one)

(Muscle action)

A

Showed that neural drives in the muscle are different during lengthening vs shortening muscle actions

88
Q

What are the two characteristics of muscle contraction that the “popping sarcomere hypothesis” are derived from

(Muscle action)

A

The produced force by eccentric contraction is greater than concentric

The presence of the unstable sarcomere lengthened

89
Q

What is the unstable sarcomere length part of the popping sarcomere hypothesis?

(Muscle action)

A

When lengthened, actin & myosin interact less and less and at limit of this, sarcomere is unstable because actin & myosin are no longer engaged and therefore, the structure is at risk of breaking down

90
Q

What happens at the “X” mark (Slide 10, lecture 6) for popper-half sarcomere?

(Muscle action)

A

You can initiate some structural instability in the sarcomere, whereby, it can become damaged (permanently/temporarily)

91
Q

What type of movement is a squat?

Muscle action

A

A compound movement

92
Q

What is a compound movement?

Muscle action

A

Exercises that work multiple muscle groups at the same time

93
Q

What type of movement is the downwards phase of a squat?

Muscle action

A

Eccentric

94
Q

What type of movement is the upwards phase of a squat?

Muscle action

A

Concentric

95
Q

During downward phase of squat, what muscles work eccentrically at the:
Hip
Knee
Ankle

(Muscle action)

A

Gluteus max and hamstring muscles

Quadriceps

Calf muscles, ankle flexors and posterior tibialis

96
Q

During upward phase of a squat, what muscles work concentrically at the:
Hip
Knee
Ankle

(Muscle action)

A

Gluteus max and hamstring muscles

Quadriceps

Calf muscles, ankle flexors, posterior tibialis

97
Q

What is excitation-contraction coupling?

Muscle action

A

The ability to initiate contraction within the muscle

98
Q

If you want to do eccentric training, you must first make sure of what?

(Muscle action)

A

The muscle is developed enough to be able to cope with the excessive strain placed on that muscle during training

99
Q

How can we examine dynamic exercise using concentric and/or eccentric muscle actions in the laboratory?

(Muscle action)

A

Using an isokinetic dynamometer

100
Q

What are isokinetic dynamometers?

Muscle action

A

Passive devices which resist applied forces and control the speed of exercise at a predetermined rate

101
Q

What can be “fixed” when using an isokinetic dynamometer?

Muscle action

A

Speed/velocity of the movement

Muscle contraction (ideally maximal)

102
Q

What is an agonist muscle?

Muscle action

A

A muscle responsible for creating movement at a joint

AKA the prime mover

103
Q

What is an antagonistic muscle?

Muscle action

A

A muscle that opposes the agonist, providing a resistance for co-ordinated movement

104
Q

Where are antagonistic muscles located?

Muscle action

A

On the opposite side of the joint from the agonist

105
Q

What can antagonistic muscles also be know as?

Muscle action

A

Contralateral muscles

Synergists?

106
Q

How do antagonistic muscles work?

Muscle action

A

In cooperation with agonist muscles by relaxing in order to allow for coordinated movement

107
Q

Example of antagonistic pair with knee flexion

Muscle action

A

Quads - antagonist

Hamstrings - agonist

108
Q

What is co-activation?

Muscle action

A

A strategy used by the CNS to achieve movement accuracy

109
Q

How does co-activation work?

Muscle action

A

Contraction of agonist leads to minor activity in antagonist

110
Q

When does muscle coactivation occur?

Muscle action

A

When agonist and antagonist (or synergist) muscles surrounding a joint contract simultaneously to provide joint stability and general motor control

111
Q

During fatigue, what can happen to general motor control? What can this cause?

(Muscle action)

A

It breaks down

Instability between pair mismatch and you can damage the muscle

112
Q

What are stabiliser muscles

Muscle action

A

Muscles that contract to fixate or stabilise an area to enable another limb to exert force and move

113
Q

Where are stabiliser muscles?

Muscle action

A

Surrounding the joint or body part

114
Q

What can stabiliser muscles also be known as?

Muscle action

A

Fixators

115
Q

What are stabiliser muscles essential in doing?

Muscle action

A

Establishing a relatively firm base for the more distal joints to work from when carrying out movements

116
Q

Kicking action - important - exam question

Muscle action

A

Slides 23 & 24

Lecture 6

117
Q

When kicking a football

What muscles are primarily responsible for hip flexion?

(Muscle action)

A

Quadriceps

Hip flexors

118
Q

When kicking a football

Recap other muscle pairings

(Muscle action)

A

Slide 23 & 24,

Not clear on diagram

119
Q

Recap questions

Define the terms isometric and isotonic

What are typical examples of eccentric exercise

How can we measure and monitor isolated muscle function

(Muscle action)

A

Write them down

120
Q

The football kick will probably be a question in the exam, must recap

(Muscle action)

A

Slide 23 & 24 lecture 6

121
Q

Top down approach

Perception-action

A

Brain down to body

122
Q

Bottom up approach

Perception action

A

Body up to brain

123
Q

What are efferent signals/neurons in the body?

Perception-action

A

Motor neurons that carry neural impulses away from the CNS and towards the muscle to cause movement

124
Q

What are afferent signals/neurons in the body?

Perception-action

A

Sensory neurons that carry nerve impulses from sensory stimuli towards the CNS and Brain

125
Q

What are the two main parts of agility?

Perception-action

A

Change of direction speed (physical skills & technical skills)

Cognitive response to sports-specific stimulus (perceptual skills & decision-making skills)

126
Q

What is key for the transfer of learning?

Perception-action

A

In situ context specific training

Must be relevant - reaction lights (not good cos you don’t do that in a game) vs real opponents (good cos it’s accurate to the game)

127
Q

What is important to try and design when creating training for athletes?

(Perception-action)

A

The information the athletes are attending to

The intention we are encouraging from that information

128
Q

How do you best develop motor learning?

Perception-action

A

Through teaching skills (tracking opponents)
Not
Through drills (run to cone then turn)

129
Q

How must athletes be challenged in a session in order for the best training to occur?

(Perception-action)

A

Appropriately

130
Q

Definition of agility

Perception-action

A

A rapid whole body movement with change of velocity or direction in response to a stimulus

131
Q

What are mirror neurons related to?

Perception-action

A

When we watch other people perform skills the parts of the brain activated when performing that skill are activated in the spectator

Principles Of Strength And Conditioning (5 decks)

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