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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
# flexibility modality short term
hyperelasticity due to fluid shifts + temporary stretch tolerance (1 session)
26
# flexibility modality long term
increasing ROM through improvements in stretch tolerance + potential anatomical changes (2-6 weeks)
27
flexibility sub modalities [IN ORDER]
static stretching dynamic stretching ballistic stretching PNF stretching
28
# flexibility sub modalities static stretching
end of session (because stretch-induced strength loss) ex: toe touch hold for 30 seconds
29
# flexibility sub modalities dynamic stretching
beginning of session/warmup ex: leg swings
30
# flexibility sub modalities ballistic stretching
beginning of workout AFTER warmup (muscle is less pliable when cold) ex: leg swings with more explosive power
31
# flexibility sub modalities PNF stretching
end of session (because stretch-induced strength loss)
32
when would the sub modalities of flexibility occur
ALL occur in GENERAL PREP
33
resistance modality
-
34
# resistance modality short term
improving muscular recruitment + synchronicity (improvements in motor unit performance) (2-6 weeks)
35
# resistance modality long term
changes in body composition with increases in lean mass (6-12 weeks)
36
resistance sub modalities [IN ORDER]
assistance resistance drills core structural resistance drills
37
# resistance sub modalities assistance resistance drills
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
# resistance sub modalities core structural resistance drills
large exercises, multiple joints, large amounts muscle mass; more specific + more technique involved ex: squat, lunge, bench press, bent over rows, deadlift, etc.
39
where would see see the sub modalities for resistance
-assistance resistance drills in GENERAL PREP -core structural resistance drills in SPECIFIC PREP, PRE-COMPETITION
40
power modality
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
# power modality short term
improving explosive movement + muscular recruitment (2-6 weeks)
42
# power modality long term
improving efficiency of explosive movement (6 months-1 year)
43
power sub modalities [IN ORDER]
plyometrics heavy resistance training ballistic resistance training olympic derivatives
44
# power sub modalities plyometrics
jump training -ALWAYS uses stretch-shortening cycle -does this by ALWAYS starting with countermovement -trains series elastic components ex: depth jump
45
# power sub modalities heavy resistance training
loaded -idea is to increase max force, which increases max power ex: bench press
46
# power sub modalities ballistic resistance training
explosive movement -ACCELERATES through concentric motion ex: push press with 100% concentric velocity
47
# power sub modalities olympic derivatives
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
linear speed modality
involves getting your fastest speed IN ONE DIRECTION
49
# linear spead modality short term
improving technique set up (1-2 weeks)
50
# linear speed modality long term
improving drive phase + top speed (6-8 weeks)
51
linear speed sub modalities [IN ORDER]
form drills resisted speed drills assisted speed drills
52
# linear speed sub modalities form drills
breaking sprint down into phases…what can be improved ex: piston run
53
# linear speed sub modalities resisted speed drills
biggest problem here is using too much load/resistance can cause injury ex: parachute run
54
# linear speed sub modalities assisted speed drills
almost always with bungee cord; working on mechanics of top speed ex: bungee run
55
when would we see each of the linear speed sub modalities
-form drills in GENERAL PREP -resisted speed drills in PRE-COMPETITION -assisted speed drills in PRE-COMPETITION
56
SAQ modality
this is what most of our sports focus on- decelerating, changing direction + accelerating
57
# SAQ modality short term
improving explosive movement + muscular recruitment (2-6 weeks)
58
# SAQ modality long term
improving efficiency of explosive movement (6 months-1 year)
59
SAQ sub modalities [IN ORDER]
multidirectional speed drills agility drills quickness drills
60
# SAQ sub modalities multidirectional speed drills
working on technique, planned ex: agility ladder transition shuffle
61
# SAQ sub modalities agility drills
cognitive component -> must react; work on power, technique, reaction time ex: T-test
62
# SAQ sub modalities quickness drills
working on reaction ex: reactive sprint with backpedal + lateral shuffle
63
conditioning modality
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
# conditioning modality short term
plasma volume shifts improve stroke volume (2-4 weeks)
65
# conditioning modality long term
increases in peripheral aerobic effects, like increase in mitochondria, capillaries, + enzymes
66
conditioning sub modalities [IN ORDER]
long slow distance tempo training interval training fartlek
67
# conditioning sub modalities long slow distance
ex: 40 min jog at 70% HRR
68
# conditioning sub modalities tempo training
ex: 1:3 intervals with 1 ratio being right above lactate threshold
69
# conditioning sub modalities interval training
ex: 1:3 intervals with 1 ratio being supramax
70
# conditioning sub modalities fartlek
based on own percieved effort
71
does a higher sub modality mean it is better for athlete
no -simply means it is more difficult to teach -don't have to take every athlete to highest complexity of each modality
72
how should sub modalities be progressed OVER A MESOCYCLE
from least to most complex OVER A MESOCYCLE -this is because we want athlete to increase in technique + intensity over a mesocycle
73
how should sub modalities be progressed DURING A SESSION
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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