P1 - Preparation and training methods Flashcards
What are the different types of strength explained?
Maximum strength is maximal force created in 1 contraction.
Explosive strength is the ability to expand a maximal amount of energy in one or a series of strong, sudden high intensity movements
Static strength is the ability to apply a force where the length of the muscle does not change and there is no visible movement at a joint.
Dynamic strength is the ability to apply a force repeatedly over a period of time
strength endurance is the ability of a muscle to perform repeated contractions and withstand fatigue
What are the factors that affect strength?
Fibre types. more type 2 muscle fibres are fast twitch so greater maximal strength
Cross sectional area as the more means more fibres
Gender as males have more muscle mass than females Age as peak strength is 18 to 30 in males
What are the ways to test strength?
one rep max test
Vertical jump test
Sit up bleep test
What are the methods to strength training?
free weights circuit training plyometric training Multi gym high reps and low weight for endurance high weight low reps for maximal strength
How long does it take for strength to increase?
25 - 100% increase in strength in 6 months of training.
What neural, metabolic function and muscle and connective tissue adaptations take place? From weight training
Neural:
Increased recruitment of motor units (FTG/ FOG)
Improve power output
Muscle and Connective tissue: increased fibre size (hypertrophy) Increased no. of fibres (hyperplasia) Improved strength of connective tissues Increased bone density
Metabolic function
Increased ATP/ PC stores
Increased enzyme activity
Better lactic acid buffering capacity
What ways can you test flexibility?
Flexibility goniometer
Sit and reach test
Why is training flexibility important?
reduce risk of injury
maintain and improve posture
develop maximum strength
develop power
what is static flexibility?
what is dynamic flexibility?
Static flexibility is ROM at a joint without reference to speed of movement
The maximum extent of a muscle and connective tissue lengthening - e.g. - holding a hamstring stretch
Dynamic flexibility is ROM about a joint with reference to speed of movement # Important in events where explosive strength and power are needed
What factors affect flexibility?
- Type of joint - ball and socket have most
- Length and elasticity of surrounding connective tissue
- Surrounding muscle bulk
- Age
- Gender
- Somatotype/ body composition
- Temperature
- Training
what are the types of stretching routines?
MAINTENANCE
Part of a warm-up
Aim to maintain current ROM
Prepare for bout of exercise
DEVELOPMENTAL
Aim to improve ROM
Recover from injury
What is static stretching and the evaluation of static stretching?
lengthening the muscle just beyond the point of resistance
Hold for 10secs
safest and simplest method
Adaptations are slow, avoid in a warm up as they don’t prepare the muscles for action
what’s the difference between passive static and active static flexibility training?
active is where the only resistance is the agonist muscle
passive is where a partner applies pressure or apparatus to the area
What is isometric stretching and the evaluation of isometric stretching?
Isometric stretching Involves isometrically contracting the muscle while holding a stretched position whilst using a partner or apparatus. 10secs
Overcome stretch reflex
Create greater stretch
Fast way to improve flexibility
RISKS:
Demanding so should be limited to once in 36 hours
High risk so avoid if under 16
What is PNF stretching and the evaluation of isometric PNF?
STATIC - limb moved to point of resistance (by partner) and held
CONTRACT - agonist contracts isometrically against the resistance (6-10 seconds)
RELAX - Muscle relaxes and the limb is moved further
Currently the fastest and most effective way to gain quick improvements in flexibility.
Higher risk of injury due to increased intensity of stretch
Requires a partner or apparatus to support this process
what is dynamic stretching and evaluation?
dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both.” Controlled and no jerky movements
Safe & controlled
Can be used to replicate sport-specific movements
Many different movements are possible in sport and it may be difficult to replicate some of these
what is ballistic stretching and evaluation?
Ballistic stretches involve trying to force a part of the body beyond its range of motion.
Can help prepare the muscle stretch fully to prepare for explosive actions.
Higher risk of injury due to element of power involved in the stretch
How many reps or secs should be used when strecthing?
10sec or 10 reps!!!!
what are flexibility training adaptations?
Increased resting length allows for Increased ROM
Muscle spindles adapt to increased length
reducing stretch reflex
Increased elasticity
Increased potential for static and dynamic flexibility
Decreased inhibition from the antagonist
Increased stretch from the antagonist
increase length = greater force at speed
Reduced risk of injury
Improved posture and alignment
what is plyometrics?
cons of plyometrics?
FIIT?
A series of explosive exercises such as hopping, jumping to improve the speed at which the muscle shortens
Involves eccentrically lengthening of the muscles during the movement to stretch the muscle, immediately followed by a concentric contraction = Increased force produced.
Increased risk of injury and DOMS.
Frequency - 2-3 sessions per week
Intensity - medium to very high
Time - 100-200 contacts per session
Type - plyometric/ SAQ/ sprints
what is circuit training?
what is interval training?
FITT (for circuit training)
Circuit training = a series of exercise stations arranged in a specific order to usually work alternate muscle groups
Interval training - exercise interrupted with rest/ recovery intervals
F - varies
I - 3-6 circuits, 8-15 stations, 8-20 reps
T - varies (usually 30-60 secs)/ rest - 15 secs - 2 mins)
T - circuits - weights/ body weight/ skill based
