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KIN 3F03 > Midterm > Flashcards

Midterm Flashcards

1
Q

Exercise vs Training program

A

Exercise:
-no plan but still provides many holistic beniftis
Training Program:
-Differes from exercise as it is comprehensive and progressive plan to develop many attributes and attain specific goals

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2
Q

Driving Principles

A

-Progressive overlaod
-individuality
-specificity
-diminishing returns
-reversibility
-FIIT

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3
Q

Applying Training load (stress) to adapt

A

Training is exploiting the adaptive ability of human body to improve upon one or more factors
* curve graph

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4
Q

Fundemental movment and performance

A

For programing think of same progression as child development: fundemental level, transitional level, functional level
-Push (squat, press, lunge)
-Pull (row, chin up, drag)
-Lift (hinge, pick up)
-Carry (loaded movement)

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5
Q

performance pyramid

A

Program design
exercise technique
strength and conditioning
movement fundementals

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6
Q

Muscle actions in resistance training

A

see flow chart

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7
Q

Traininf needs analyisis

A

-goals
-timeline
-current status & abilties
-Availability & barriers
-Evaluation of the sport:
movement analysis, physiological analysis, competency in movement and skills
-Assessment of the athelete:
training history, current abilties and fitness, injury status

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8
Q

Training needs analysis ciricle

A

analysis–needs–> design–objectives–> develop–creation–> delivery–instruction–> evaluate–measure–>

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9
Q

Warm up acronym

A

R-raise
A-activate
M- mobilize
P-potentiate

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10
Q

purpose of warmup

A

-Prepare athelte physically and mentally for the task/event
-physiological responses that potentially increase performance
-temperature related effects
-Non-temperature-realted effects: increased blood flow to muscles, elevation of baseline O2 consumption, postactivation potentiation

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11
Q

Links to benifits of warmups

A

-muscle contraciton and relaxation
-enhanced nerual function: rate of force development, increased speed and force mucsle contractions, decreased reaction time
-O2 has less affinity for hemoglobin so increased CO2 exchange
-increased msucle pliability
-vasodialation decreases viscisity of tissue, improve joint ROM
-rehearse motor patterns, work on coordination and proprioception
-psychological increases

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12
Q

considerations when designing a warmup

A

-number of atheltes and space
-time and duration
-prupos- waht are we warming up for?
-weather and sruface
-injuries/fitness level
-FUN
* needs to be adaptabler

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13
Q

Componenets of a Warmup: PRE warmup

A

-Inhibit/quiet down overactive msucles (ie anterior chain after sitting all day)
-5-8 sites, 30 sec per side
-foam roll/trigger point
-common areas related to posture- think front of body

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14
Q

Componenets of a Warmup: Raise

A

Multi-directional movement
-raising central responses
-Increase HR, blood flow, msucle temp and respiration
-3-5 mins
-can use games of low organization (esp if with team)
-individaul: hurdles, ladder, skipping or track based machnanics
-keep it frech (individuality and specific to needs)

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15
Q

Componenets of a Warmup: Activate

A

Turn things on
-SImilar to movmeents in sport/event
-5mins (5-6 movements- ~2 each joint)
-increasing intensity (iso–>dynamic)
-dynamic vs ground based mobility
-maintain psoutre and ensure technique
Consider taht is beig targeted during the session
Activate: engage muscle in preperation for session

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16
Q

Componenets of a Warmup: Mobilize

A

dynamic stretch- provides pliability and mobility to muscles around joints
-similar to movements in sport/event
-5 mins (5-6 movements)
-increasing intensity
-dynamic vs groiund based mobility
-maintain psoture and ensure technique
mobilize: move joint through a full ROM while keeping patterns close to movement used during game

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17
Q

Componenets of a Warmup: Potentiate

A

-High intensity
-short duration (2x 5-15s) and reactionaty
-2-3 drills
-eg cone drills, jumping/bouncing/sprinting, agility patterns, reactionary patterns, ladders

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18
Q

Why do we recover

A

-normalizations of metabolic functions
-normalization of homeostatic equlibrium
-replenishment of engery resources (nutrition)
-reconstructive functions

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19
Q

Types of recovery:

A

Active and passive

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20
Q

Active recovery

A

-includes an appropriate cool-dwon and plexibility (getting body back to rest)
-program combined with adequate nutriton
ie stretching, walking

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21
Q

passive recovery

A

includes hydrotherapy and massage, both
sleep is most important form of passive recovery
which provides a degree of psychological recovery

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22
Q

Long term considerations of recovery

A

nutriton, daily life balance, sleep, hydration, social (alcohol and recreational drugs)- tided to inhited recovery

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23
Q

Sleep

A

-most importatn recovery tool (8-10hrs/night)
-allows for physical repair and growth
-Improes performance
-decreased reaction time: 10x slover
decreased performance: 10 and 40 yrd sprint times slower
Decreased emptional stability, increased anxiety, confusion and fatigue

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24
Q

habits for better sleep

A

-30-60 min nap b/w 1-4 pm
-Go to bed and wakeup within a 30 min window

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25
Q

What goes into a program

A

-needs analysis
-training focus/frequency
-exercise selection
-exercise order
-training load and repetions
-volume
-rest periods

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26
Q

Componenets of a needs analysis

A

-sport background
-social/environemental
-physial/injuries
-physiologivcal
-time-motion analysis/kinetic analysis
-psychological
*** evidence based research

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27
Q

sport analysis

A

-What is the sport (level of competion, team vs individual, position)
-Competion schedule (longer season- less time to train)
-equipment
-feild of play (size, surface, indoor/outdoor)
-sport cultre/ routines

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28
Q

Athlete analysis

A

-Body composition (height, weight)
-competiton level
-training age
-injury history (rate, common injury types, mchanism- contact or no contact, type, time)

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29
Q

time motion analysis

A

Physiological
-energy system utilization (areobic vs anaerobic vs PRC/ATP
-work to rest ratios
-heart rate zone
Biomechanical
-sprinting, jumping, throwing
-volume and intensities

30
Q

Training focus/ adaptations

A
  1. mobility (cooldown, yoga)
  2. conditing (fitness)
  3. resistance training (strength)
  4. power
  5. movement (SAQ_ speed agility, quickness)
31
Q

Training frequency

A

1- training age (3-5 day training days)
2- sport season (in vs off season)- shorter offsean requires faster adaptation- work on all at same time
3- workload (socail, school, sport)- look ahead and prep accordingly
4- goals

32
Q

RT frenquncy based on trianing status

A

beginer: 2-3/week
intermediate: 3-4/week
advanced 4-7/week

33
Q

Exercise order

A

primary
secondary
auxillary
remedial

34
Q

secondary exercises

A

-slightly lower demand on the body and CNS
otherwise same as primary exercises

34
Q

primary exercises

A

-multi joint, free weight, and preferable multi-joint movements
-high intensity for each muscle group
-highest demand on body and nervous system

35
Q

auxillart exercises

A

-very broad catergory
-isolation movements or machines
-considerable less weight than exercises in first 2 catergories
-far less demand on the nervous system

36
Q

remidial exercies

A

movements, mostly isolation, to correct problems such as muscle imbalances or very specific weak points
Rotator cuff, balance, proprioception drills also fall into this category

37
Q

order of exercises in a total body workout

A
  1. perform large muscle group exercises before small msucle group exercises
  2. perform multi-joint exercises before single joint
  3. Training for power: total body exercise (from most to lest complex) before basic exercises (ie hang pwer clean before BB split squat )
  4. for total body workouts: rotate upper and lower body exercises or opposing (agonist/antagonist) exercises * important for supersets
38
Q

torso anatomy: local “deep” stabilizers

A

-diaphragm
-transversus abdominis
-multifidus
-pelvic floor

39
Q

torso anatomy: Global :superficial” stabilizers

A

-external obliques
-internal oblique
-adductor brevis
-adductor longus
-adductor magnus

40
Q

torso anatomy: global movers

A

thoraolumbar fascia
gluteus maximus
latissimus dorsi
(opposite shoulder and hip are connected)

41
Q

Torso function

A

Anti extension and anti rotation
-function of the anterior torso is the prevention of extension and the creation of flexion
-function of the rotators is the prevention of rotation to effect optional rotation the opposite way
-role of thorocolumbar fascia joining glutes to opposite side lat (alloes force to move from the ground through torso to extremities)

42
Q

function of core musculature

A

-muscles co-contract, stuffening the torso
-torso transmits and creates force
-torso more often than not, functions to prevent motion rather than initiating it
-soirts and ADL tasks demand that power be generated at the hips and transmittied through a stiffened core

43
Q

Role of torso in motion-pillar

A

stable base for movement and forces transfer through (sprinting, skating, swimming)
-if have a weak link in the chain, get a leak of energy via exessive movment throguh the torso

44
Q

Role of torso in motion- generator

A

mover that allows contact on ground and BOS to change in order to overcome inertia and rapidly alter change of position or direction (trampoline, diving, decceleration, baseball or golf swing).

45
Q

core and breathing mechanics

A

muscles of the inner core:
-diaphragm
-pelvic floor
-multifdus
-transverse abdominis
play dual role: respiration/ stabilization

46
Q

Zone of apposition

A

the diaphragm
-mechanical action and respiratory advantage depend on diaphragm position and relationship within the ribcage
-if ZOA is not optimal, adaptive breathing stategies (use of intercoastals- chest breathing)

47
Q

major influence of ZOA

A

position of ribcage
Anterior ribs=decreased ZOA= decreased diaphragmatic function

48
Q

static stability

A

-Eg holding single leg balance test
-holding posture
-time under tension
-resisted gravity or external forces
antiflexion, antiextension, antirotoation

49
Q

dynamic stability

A

-stability during functional movements
-eg when abdominal muscle stabilizes trunk during a functional movment such as a vertical jump
-tranfer of force
flexion, extension, rotation, ect

50
Q

sub-optimal breath

A

improper diaphragm function= upper chest breathing
Acessory muscles take over and may become hypertonic and/or develp trigger ponits- resuls in decreased diaphragm and other stabilizers to decrease activation - fight or flight
comprimized t-spine mobility, altered scapular positom/mechanics, upper extremity function, forward head posture

51
Q

order of exercises in a total body workout

A

1- perform large muscle group exercises before small muscle group exercises
2- perform multiple jpint exercises before single joint
3- training for power: total body exerises (from most to least complex) before basic exercises
4- for toal body workouts: rotate upper and lower body exercises or opposing (agonist/antagonist) exercises

52
Q

how to order exercises 2 options

A

stand alone exercises
supersetting exercises (alternating-upper & lower, supersets-push/pull, compound-upper horizintal push and vertial push)

53
Q

volume

A

the toal amunt of weight lifted in a training session (energy used)
obtained by multiplying reps x sets

54
Q

set

A

a group of repetitions sequentially preformed before the athlete stops to rest
Multiple versus single sets (single set- low trianing age/ multi-high training volume)

55
Q

repetiton-volume

A

the total number of repetitions performed during a workout session

56
Q

load volume

A

the toal number of sets multiplied by the number of reps per set then multiplied by the weight lifted per rep

57
Q

terminology used to quantify and qaulify mechanical work

A

mechanical work= force x displacement
load volume= weight units x repetitons

58
Q

relationship between load and repetitions

A

load percentage as a 1- rep max
load: amount of weight assigned to an exercise set
as load increases, reps decreases

59
Q

1 Rm and multiple-RM testing options

A

testing the 1RM- using core exercise (direct testing)

60
Q

estimating a 1RM

A

-using a 1RM table drom a multiple RM test
-multiple-RM testing based on goal repetitons

61
Q

volume/intensity relationship

A

invesely proprotional

62
Q

recovery duration

A

as load increases rest increases
-power requires more rest vs aerobic

63
Q

exercise categorization lower body resistance

A

bilateral or unilateral knee dom
bilateral or unlateral hip dom

64
Q

time under tension

A

acute variable in programming
aka tempo
first number= eccentric
second number= iso
third number= concentric
applies o most but depends on sarting postion
enforced with stopwatcch or clock
if decrease time under tension then intensity must increase to get adapations

65
Q

purpose of exercise prescription

A

-improvements needed (specific adaptations to imposed demands)
-variables match needs (FITT)
-smart progressions to ensure consisten impriovment (overload)

66
Q

continum of working on various qualities with exercise- force velocity

A

high force, low velocity- strength
force mod, low velocity- strength-speed
mod mod- power
low force, mod velocity- speed-strength
Low force, high velocity- speed
(last 3–> plyometrics)

67
Q

sucessful trianing

A

-needs analysis/gol setting
-optimal exercis eprescription (volume, intesity, rest, order, frequency)
-exercise coaching
-analysis of progress towards goals

68
Q

Acute variables of programming

A

-muscle actions used
-resistance used
-volume (total number of sets and reps)
-exercises and workout sturcture (number of msucle groups trained)
-sequence of exercises
-rest intervals between sets
-repetition velocity
-training frequency- micro cycle level

69
Q

exercise categorization- upper body

A

horizontal push and pull (unilateral or bilateral)
vertical push and pull (unilateral or bilateral)

KIN 3F03 (2 decks)

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