Methods of Training Flashcards
What is Flexibility?
Range of motion about a body joint
Name the 2 types of flexibility
> Excessive (e.g. gymnasts)
> Restricted (e.g. rugby)
Name the 4 types of stretching
> Static
PNF
Dynamic
Ballistic
What is the stretch shortening cycle (SSC)
A stretch-shortening cycle (SSC) is an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.
What is Plyometric training?
Provides the opportunity to train specific movement patterns in a correct biomechanical manner at a more functionally appropriate speed
Name the 3 Stages in Plyometric Training
- The Eccentric (loading, countermovement) phase
- The Amortization (dynamic stabilisation, transition) phase
- The Concentric (unloading) phase
What happens in the Eccentric Phase
Increase in muscle spindle activity by pre-stretching the muscle prior to activation
Potential energy is stored in the elastic components of the muscle
What happens in the Amortization Phase
Time between the end of the eccentric phase and the start of the concentric contraction.
Overcoming force to imparting force in the intended direction.
What happens in the Concentric Phase
Enhances summation and reutilisation of elastic potential energy
Name the stages of 3 the Mechanical model
> Series Elastic Component
Contractile Component
Parallel Elastic Component
What happens during Plyometric Exercise
Rapid stretch
Stimulation of the muscle spindles
Reflexive muscle action
Increases activity in the agonist muscle
What does FITT stand for?
> Frequency
Intensity
Time
Type
Name two fundamentals of exercise techniques
> Range of Motion
> Breathing Consideration
Explain the Breathing Consideration as a fundamental of Exercise Techniques
Breathing Consideration – Exhale through the most strenuous phase of the lift. Inhale during the less stressful phase of the repition.
