Prentice Ch. 4 - Fitness and Conditioning Techniques Flashcards
Principles of conditioning
- safety
- warm-up/cool-down
- motivation
- overload
- consistency
- progression
- intensity
- specificity
- individuality
- minimal stress
SAID principle
specific adaptation to imposed demands
- when the body is subjected to stresses and overloads of varying intensities it will gradually adapt over time to overcome whatever demands are placed on it
The function of a warm up
- prepare the body physiologically for some upcoming physical work
- gradually stimulate the cardiorespiratory system to moderate degree to increase the blood flow to working skeletal muscles and increase muscle temperature
Dynamic warm up
involves continuous movement using hopping, skipping, and bounding activities with several different footwork drills and patterns
how long in-between the warm up and the activity should the athlete wait
no longer than 15 minutes to begin main sports activity after warm-up, although the effects may last up to about 45 minutes
Cool down
- body returns to resting state
- last about 5-10 minutes
Cardiorespiratory endurance
the ability to perform whole-body, large-muscle activities for extended periods of time
VO2max
maximum aerobic capacity
- greatest rate at which o2 can be taken in and used during exercise
four components of o2 transport
heart
lungs
blood vessels
blood
general o2 consumption rule
the greater the rate of intensity of the performance of an activity the greater the o2 consumption
activity to fatigue rule
the greater the percentage of maximum o2 consumption required during an activity the less time the activity may be sustained
How exercise effects the heart
heart rate shows a gradual adaptation to an increased workload by increasing proportionally to the intensity of the exercise and will plateau at a given level after about 2-3 minutes
Stroke volume
- adaptations to increased demands
- the volume of blood being pumped out with each beat
- approx 70ml of blood per beat
Cardiac output
- stroke volume and heart rate together determine the volume of blood being pumped though the heart in a give unit of time.
- it indicates how much blood the heart is capable of pumping in exactly 1 minute
- 5 L of blood through the heart each minute at rest
Training effect
stroke volume increases while heart rate is reduced at a given exercise load.
Cardiac output equation
cardiac output = increased stroke volume x decreased HR
ATP
- adenosine triphosphate
- produced in the muscle tissue from blood glucose or glycogen
- immediate energy source
Three energy systems
ATP
glycolytic
oxidative system
Anaerobic metabolism
- breakdown of glycogen to supply glucose to then generate ATP for muscle contractions without the need for o2
- produces lactic acid
aerobic metabolism
- as exercise continues, body rely on complex form of carbohydrate and fat metabolism to generate ATP that requires o2
- normally take around 20 minutes to clear the lactate from the system
which energy system is used most?
- Most activities include both aerobic and anaerobic systems.
- The degree at which the two are involved is determined by the intensity and duration of said activity
Continuous training considerations
- frequency of activity
- intensity of activity
- type of activity
- time of activity
Frequency
- no fewer than 3 sessions per week
- should aim for 4-5 sessions per week
- competitive athletes should be prepared to train as often as 6 times/week
Intensity
- the most critical factor of the 4
- critical in the early stages when the body is forced to make a lot of adjustments
- target rate is determined by target HR
maximal HR
220-age
Heart Rate Reserve
HHR = HR max - HRrest
Karvonen equations
- used to calculate exercise HR at a give percentage of training intensity
- Exercise HR = % of large intensity (HRmax - HRrest) + HR rest
Type
- aerobic activities generally involve repetitive, whole body, large-muscle movements performed over an extended time
Time
- individuals must participate in at least 20 minutes of continuous activity with the heart rate elevated to its working level
- competitive athletes should train for at least 45 minutes with HR elevated to training levels
Interval training
- alternating periods of work with active recovery
- allows for performance of much more work at a more intense workload over a longer period of time than does working continuously
Conditioning period
- amount of time that continuous activity is actually being performed
Recovery period
time between training periods
Speed play
- fartlek
- individuals must run for a specified period of time; however, pace and speed are not specified
Muscular strength
the maximum force that can be applied by a muscle during a single maximum contraction
Power
the ability to generate force rapidly
Muscular endurance
the ability to perform repetitive muscular contractions against some resistance
Hypertrophy
enlargement of a muscle caused by an increase in the size of its cells in response to training
Atrophy
decrease of a muscle caused by a decrease in the size of its cells because of inactivity
Number of muscle fibers is determined by…
genetics and does not seem to increase with training.
Theory about myofilaments
myofilaments increase in both size and number as a result of strength training causing the individual muscle fibers themselves to increase in cross-sectional diameter
Efficacy is achieved by…
getting more motor units to fire, causing a stronger contraction of the muscle
Biomechanical factors
- the length of a muscle determines the tension that can be generated
Overtraining
can result in pyschological breakdown (staleness) or physiological breakdown, which may involve musculoskeletal injury, fatigue or sickness
Slow Twitch Fibers
- type 1
- slow oxidative
- dense with capillaries and are rich in mitochondria
- they carry more o2
- more resistant to fatigue
- long-duration, aerobic activities
Fast-Twitch Fibers
- type IIa, moderately resistant to fatigue
- Type IIx, fast glycolytic, less dense, Type IId, fastest muscle type in humans and it can contract more quickly and with a greater amount of force than type IIa
- can only sustain short, anaerobic bursts of activity before it becomes painful
type 2b
less dense
white in color
true fast twitch fibers
Muscles contain which fibers?
- any given muscle contains all types of fibers
- those muscle whose primary function is to maintain posture against gravity require more endurance and have higher percentage of slow-twitch fibers
- muscles that produce power, rapid, explosive strength have more fast-twitch fibers
Types of Skeletal muscle contractions
- isometric
- concentric
- eccentric
Isometric contraction
- occurs when the muscle contracts to increase tension but there is no change in the length of the muscle
- biceps brachii when holding a weight still (bicep curl)
Concentric Contraction
- the muscle shortens in length as a contraction is developed to overcome or move some resistance (subscapularis during throwing)
Eccentric contraction
- the resistance is greater than the force being produced, and the muscle lengthens while continuing to contract (rotator cuff during throwing)
Core stability training
muscles of the lumbar spine, abdomen, hips, and pelvis.
Isometric exercise
- contracts the muscle statically without changing its length
- capable of increasing muscular strength unfortunately, strength gains are specific to the joint angle at which training is performed
Concentric (positive) contraction
- muscle shortens while contracting against resistance
- accelerate movement
Eccentric (negative) contraction
- the muscle lengthens while contracting against resistance
- decelerate movement
Isotonic training
shortens and lengthens the muscle though a complete range of motion
accommodating resistance
change in resistance at different points in the range
isokinetic exercise
exercise at a fixed velocity of movement with accommodating resistance
- machine for post surgery peeps
circuit training
exercise stations that consist of various combinations of weight training, flexibility, calisthenics and aerobic exercises
Plyometric exercises
type of exercise that takes advantage of the stretch-shortening cycle
- box jumps
factors that limit flexibility
- bony structure
- excessive fat
- skin
- muscles and tendons
- connective tissue
- neural tissue tightness
Agonist
muscle contracting to cause movement
antagonist
muscle being stretched
autogenic inhibition
relaxation of the antagonist muscle during contraction
ballistic stretching
older stretching technique that uses repetitive bouncing motions
dynamic stretching
controlled stretches recommended prior to beginning an activity
static stretches
passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there
PNF
- proprioceptive neuromuscular facilitation
- stretching techniques that involve combination of alternating contractions and stretches
Macrocycle
preseason, in season, off season
mesocycles
several weeks or months
- transition, preparatory, and competition
