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S&C Exam 1 > Modalities > Flashcards

Modalities Flashcards

1
Q

8 primary modalities

A

corrective
core function
flexibility
resistance
power
linear speed
SAQ
conditioning

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2
Q

which modalities affect CNS + skeletal muscle system

A

ALL but core functioning + conditioning

-core function: affects core muscles
-conditioning: affects cardiovascular system + skeletal muscle system

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3
Q

corrective exercise modality

A

correcting movement patterns + static posture

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4
Q

corrective exercise modality

short term

A

-altering proprioceptors + learning new movement pattern (1 session)
-if we are choosing the right muscles to work with, we typically see improvement within that session
-GTOs tell muscle to relax, giving more balance

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5
Q

corrective exercise modality

long term

A

-increasing ROM through improvements in stretch tolerance + potentially anatomical changes (2-6 weeks)
-activating underactive muscle + making it stronger

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6
Q

corrective exercise modality

why is corrective unique

A

ALWAYS USE ALL 4 SUB MODALITIES
-they are dependent on one another + MUST be in the order listed

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7
Q

corrective exercise sub modalities [IN ORDER]

A

-inhibition
-lengthening
-activation
-integration

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8
Q

corrective exercise sub modalities

inhibition

A

myofascial release- realigns CT + activates GTOs; when GTOs are activated, tells muscle to relax
-we do this to the OVERACTIVE muscle
-intensity + volume must be inverse

ex: Thera gun, lacrosse ball, tiger tail, foam, roll

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9
Q

corrective exercise sub modalities

lengthen

A

-SAME MUSCLE AS INHIBITION (overactive)
-do NOT do dynamic; must be static (or PNF)

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10
Q

corrective exercise sub modalities

activation

A

-single joint single plane exercises (isolated strength exercise): 1 single muscle is controlling the action at that joint

-positional isometric exercises: for when we have a muscle we can’t really isolate by itself with a single joint single muscle action

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11
Q

corrective exercise sub modalities

integration

A

idea is to return to normalcy

ex: standing overhead press or standing row for someone with upper-crossed syndrome

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12
Q

when would the sub modalities of corrective exercise occur

A

ALL occur in GENERAL PREP

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13
Q

core function modality

A

affects muscles of the core (both inner/local stabilizing + outer/global stabilizing)

-core training has similar idea as resistance training; only difference is we focus more on isometric exercises or “ANTI-movements”

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14
Q

core function modality

short term

A

improving core muscular recruitment + synchronicity (improvements in motor unit performance) (2-6 weeks)

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15
Q

core function modality

long term

A

changes in body composition with increases in lean mass of the core area (6-12 weeks)

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16
Q

core function modality

how is it unique

A

-core is different than rest of muscles in body because not meant for movement

2 main functions of core:
-stabilize movements for powerful movements of upper/lower body
-protect our organs

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17
Q

core structural vs core modality

A

core structural doesn’t reference core modality
-core structural refers to structure of program + outline of big resistance training exercises like squats, deadlifts, etc.

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18
Q

core function sub modalities [IN ORDER]

A

-core stabilization
-core strength
-core power

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19
Q

core function sub modalities

core stabilization

A

activating core for long period of time but low intensity

ex: planks, dead bugs, bird dogs, stir the pots, etc.

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20
Q

core function sub modalities

core strength

A

similar to core stabilization, just increase intensity

ex: back hyperextensions

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21
Q

core function sub modalities

core power

A

contracting core while making explosive movements of our movement system (muscles that reach into core)

ex: backwards overhead medicine ball toss

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22
Q

when would the sub modalities of core function occur

A

-core stabilization in GENERAL PREP, TRANSITION
-core strength in SPECIFIC PREP
-core power in PRE-COMPETITION

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23
Q

flexibility modality

A

used to change stretch tolerance for restrictions in ROM
-typically restricted to just joints with previous injury
-can’t overdo frequency

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24
Q

flexibility modality

how is it unique

A

unlike resistance + cardiovascular training because we don’t see physiological change in body, it is a safety mechanism of CNS saying safe to do this movement

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25
Q

flexibility modality

short term

A

hyperelasticity due to fluid shifts + temporary stretch tolerance (1 session)

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26
Q

flexibility modality

long term

A

increasing ROM through improvements in stretch tolerance + potential anatomical changes (2-6 weeks)

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27
Q

flexibility sub modalities [IN ORDER]

A

static stretching
dynamic stretching
ballistic stretching
PNF stretching

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28
Q

flexibility sub modalities

static stretching

A

end of session (because stretch-induced strength loss)

ex: toe touch hold for 30 seconds

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29
Q

flexibility sub modalities

dynamic stretching

A

beginning of session/warmup

ex: leg swings

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30
Q

flexibility sub modalities

ballistic stretching

A

beginning of workout AFTER warmup (muscle is less pliable when cold)

ex: leg swings with more explosive power

31
Q

flexibility sub modalities

PNF stretching

A

end of session (because stretch-induced strength loss)

32
Q

when would the sub modalities of flexibility occur

A

ALL occur in GENERAL PREP

33
Q

resistance modality

A

-

34
Q

resistance modality

short term

A

improving muscular recruitment + synchronicity (improvements in motor unit performance) (2-6 weeks)

35
Q

resistance modality

long term

A

changes in body composition with increases in lean mass (6-12 weeks)

36
Q

resistance sub modalities [IN ORDER]

A

assistance resistance drills
core structural resistance drills

37
Q

resistance sub modalities

assistance resistance drills

A

single joint, less muscle mass, good for isolation/hypertrophy of a specific area; think open chain exercises

ex: open chain machines- leg extension, leg curl, bicep curl, triceps extensions, lateral raises, calf raises, etc.

38
Q

resistance sub modalities

core structural resistance drills

A

large exercises, multiple joints, large amounts muscle mass; more specific + more technique involved

ex: squat, lunge, bench press, bent over rows, deadlift, etc.

39
Q

where would see see the sub modalities for resistance

A

-assistance resistance drills in GENERAL PREP
-core structural resistance drills in SPECIFIC PREP, PRE-COMPETITION

40
Q

power modality

A

this is the main modality when we talk about team sports- winning against your competition involves having more power than them
-power is most important but hardest to improve

41
Q

power modality

short term

A

improving explosive movement + muscular recruitment (2-6 weeks)

42
Q

power modality

long term

A

improving efficiency of explosive movement (6 months-1 year)

43
Q

power sub modalities [IN ORDER]

A

plyometrics
heavy resistance training
ballistic resistance training
olympic derivatives

44
Q

power sub modalities

plyometrics

A

jump training
-ALWAYS uses stretch-shortening cycle
-does this by ALWAYS starting with countermovement
-trains series elastic components

ex: depth jump

45
Q

power sub modalities

heavy resistance training

A

loaded
-idea is to increase max force, which increases max power

ex: bench press

46
Q

power sub modalities

ballistic resistance training

A

explosive movement
-ACCELERATES through concentric motion

ex: push press with 100% concentric velocity

47
Q

power sub modalities

olympic derivatives

A

combo heavy resistance + plyometrics

-3 types: jerk, clean, snatch; all have TRIPLE EXTENSION (toes, knees, hips)
-crossover into sports in JUMPING

ex: power clean

48
Q

linear speed modality

A

involves getting your fastest speed IN ONE DIRECTION

49
Q

linear spead modality

short term

A

improving technique set up (1-2 weeks)

50
Q

linear speed modality

long term

A

improving drive phase + top speed (6-8 weeks)

51
Q

linear speed sub modalities [IN ORDER]

A

form drills
resisted speed drills
assisted speed drills

52
Q

linear speed sub modalities

form drills

A

breaking sprint down into phases…what can be improved

ex: piston run

53
Q

linear speed sub modalities

resisted speed drills

A

biggest problem here is using too much load/resistance can cause injury

ex: parachute run

54
Q

linear speed sub modalities

assisted speed drills

A

almost always with bungee cord; working on mechanics of top speed

ex: bungee run

55
Q

when would we see each of the linear speed sub modalities

A

-form drills in GENERAL PREP
-resisted speed drills in PRE-COMPETITION
-assisted speed drills in PRE-COMPETITION

56
Q

SAQ modality

A

this is what most of our sports focus on- decelerating, changing direction + accelerating

57
Q

SAQ modality

short term

A

improving explosive movement + muscular recruitment (2-6 weeks)

58
Q

SAQ modality

long term

A

improving efficiency of explosive movement (6 months-1 year)

59
Q

SAQ sub modalities [IN ORDER]

A

multidirectional speed drills
agility drills
quickness drills

60
Q

SAQ sub modalities

multidirectional speed drills

A

working on technique, planned

ex: agility ladder transition shuffle

61
Q

SAQ sub modalities

agility drills

A

cognitive component -> must react; work on power, technique, reaction time

ex: T-test

62
Q

SAQ sub modalities

quickness drills

A

working on reaction

ex: reactive sprint with backpedal + lateral shuffle

63
Q

conditioning modality

A

we see this modality in the wrong places a lot of times
-coaches should not include conditioning to make their athletes mentally tough
-would only need for triathletes, swimmers, distance cyclists, runners, etc.; not much in team sports

64
Q

conditioning modality

short term

A

plasma volume shifts improve stroke volume (2-4 weeks)

65
Q

conditioning modality

long term

A

increases in peripheral aerobic effects, like increase in mitochondria, capillaries, + enzymes

66
Q

conditioning sub modalities [IN ORDER]

A

long slow distance
tempo training
interval training
fartlek

67
Q

conditioning sub modalities

long slow distance

A

ex: 40 min jog at 70% HRR

68
Q

conditioning sub modalities

tempo training

A

ex: 1:3 intervals with 1 ratio being right above lactate threshold

69
Q

conditioning sub modalities

interval training

A

ex: 1:3 intervals with 1 ratio being supramax

70
Q

conditioning sub modalities

fartlek

A

based on own percieved effort

71
Q

does a higher sub modality mean it is better for athlete

A

no
-simply means it is more difficult to teach
-don’t have to take every athlete to highest complexity of each modality

72
Q

how should sub modalities be progressed OVER A MESOCYCLE

A

from least to most complex OVER A MESOCYCLE

-this is because we want athlete to increase in technique + intensity over a mesocycle

73
Q

how should sub modalities be progressed DURING A SESSION

A

from most to least complex DURING A SESSION

-this is because we want athlete to be most focused + leave least CNS fatigue when completing most difficult exercises

S&C Exam 1 (23 decks)

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