Practical Applied Flashcards
Test sequence order
Non fatigueing -anthrpometrics
High skill
Fatiguing
Ramp protocol
Raise
Activate and mobilize
Potentiate
Fibrosis
Connective tissue replaces muscle fibers in older ppl and reduce flexibility
Elasticity vs plasticity
Elasticity is returning to normal. Plasticity is assuming new greater length
How long to stretch
2x per week for 5 weeks
Hold 15-30 seconds
Autogenic and reciprocal inhibition
Fro GTO’s
Auto is same muscle experiencing tension and reciprocal is antagonist
What undergoes stetch reflex
Muscle spindles
Motor neurons cause contraction
PNF Stretching
Hold relax
Contract relax
Volume load
Weight x total reps
Series elastic component
Tendons store elastic energy like springs
Complex training
High intensity resistance followed by plyos
How long stand on one leg before doing plyos
30 sec
Box height range
6 to 42 in
Box landing area size
18x24
Normal depth jump height
30-32
Could range 16-42
Hookes law
Band resistance
Tension=stiffness x deformation
4 ways to alter plyometric exc
Points of contact
Speed of approach
Height
Body mass
Series elastic component
Tendons in plyos
Parallel elastic components
Epi peri and endomysium in plyos
Contractile components in plyos
Actin, myosin, crossbridges
When is upright posture achieved in sprint
20 meters
Min sprint decel past finish line
20yds
After disturbance ability to return to ideal position
Stability
Max rep time for partial curl up test
3.75 mins
Healing phase that focuses on stopping disruption of new tissue
Inflammatory response phase
Healthy average body fat percentage for an adult female
25%
Fartlek training
Running at all dif paces
