Principles of training Flashcards
If an athlete suffers from lumbar lordosis then according
to Petty’s (2006) theory of Crossed Syndrome, which of
these statements are true?
a)The quadriceps, calfs and erector spine muscle
groups are shortened
b)The quadriceps, calfs and erector spine muscle
groups are elongated
c)The hamstrings, tibias anterior and abdominal
muscle groups are shortened
d)The hamstrings, tibias anterior and abdominal
muscle groups are elongated
e) A and D
e) A and D
Turner, 2009 (pp 15) steps in conducting a Needs analysis (x4)
- biomechanical and physiological requirements of the sport
- mechanisms of injury and prehabilitative strategies within the sport
- appropriateness of the test battery
- individual goals of the athlete and sports coach
biomechanical demands of a sport
- kinematics: movement patterns (whole body and joint)
- kinetics: internal muscle forces and external forces
- EMG data: timing of muscle activation
physiological demands of a sport in terms of energy system contribution (length of this) and example sports
- (< 3 sec) ATP-PC system: power-lifting, jumping, diving
- (3-10 secs) ATP-PC + lactic: 100m dashes, 50m swim, football play, gymnastics
- (1-120 secs) Lactic Acid + aerobic: 200-400m dashes, >100m swim, soccer play, hockey play
- (> 3 mins) Aerobic + Lactic Acid: > 800m track, > 500m swim, cross-country and distance running, cycling
how can fatigue lead to injury through a breakdown of kinematics
- fatigue can lead to poor technique, or body positioning
- this combined with an overload resulting from contact or poor positioning leads to injury
Quarrie and Hopkins (2007) study looked at what
- how rugby union mass and momentum of players had changed
- after Jonah Luma, mass sig increased (forwards)
- mean playing time decreased
- large impact on set pieces, these decreased as player skill increased, more time of ball in play
- therefore, lot more collisions, more injury risk factors
example tests to analyse information of the triple jump
- CMJ
- drop jump (plyometric strength)
- neuromuscular strength
- strength testing (fundamental)
- force-velocity tests (cybex)
- sprint speed
- specific tests
(needs analysis) tests implemented to test strength speed (plyometrics)
- vertical CMJ
- vertical SQJ
- horizontal jump
- standing triple jump
- 3 hops left and right
types of posture (x5)
- sway back
- lumbar lordosis
- thoracic kyphosis
- forward head (common in rugby players who squat a lot)
- good posture
when do shortened muscles produce greater force and less force
- greatest = when most cross bridges are available
- less = in the extreme ranges of motion or muscles under a constant pre-stretch
in lumbar lordosis, which muscles are shorter and which are elongated
quadriceps are shorter and hamstrings muscles are elongated
injuries caused by posture
- hamstring pulls
- shoulder dislocations
- neck pain
functional strength training examples as a corrective strategy for Lumbar Lordosis
- elongated split squats
- barbell role outs
flexibility training examples as a corrective strategy for Lumbar Lordosis
- quadriceps stretching
- calf stretching
corrective measures for Scoliosis
- single arm/leg training
- oblique work
- upper trunk work
(Narclerio, Moody an Chapman, 2003) expected recovery time after implementing low, moderate, high and maximal (volume-intensity) training?
low = minutes to hours moderate = 12 hours - 2 days high = 2 days maximal = 2-4 days
what is crossover syndrome (Janda 2002; Kendall et al, 1993)
shortened quadriceps resulting in elongated hamstrings, shortened erector spinal muscles & elongated abdominal muscles
definition for agility (Twist and Benicky, 1995)
an ability to keep and control proper posture while quickly changing direction through a series of movements
example tests for agility (good score? (males and females))
T-test run -males: <8.9s, females: <9.1s Illinois agility test -males: <15s, females: <17s Pro-agility test -males: <4.2s, females: <4.6s
points for Jeffries (2010) initiation movements: Athletically loaded position
- knees slightly wider than hips, ankles slightly wider than knees
- constantly loaded position on balls of feet
- pre-load = instant movement in all planes
- most effective movement = hip drop
types of back squat
- strength and conditioning
- powerlifting
- weightlifting
Caterisano et al (2002), what activation to the following squats lead to…
partial squat
parallel squat
full squat
Partial = quad activation mostly
parallel squat = balanced activation, large glute and quad
full squat = increased glute activation (good for fast acceleration)
Signorile et al (1995), what does toes outwards whilst squatting lead to (different activations)
- activation changes in rectus femoris and vastus medialis
- also more activation in hip extensors
key important points of the snatch
- first pull: legs extending, head over bar
- transition: double knee bend, bar over knee
- second pull: triple extension, jump with bar
- catch: bar in line with shoulders, shoulders in line with hips
Newton (2006) Derivative of Weightlifting (x6)
- high hang jump shrug
- high hang high pull
- high hang clean/snatch
- low hang jump shrug
- low hang high pull
- low hang clean/snatch
hypertrophy-strength training current recommendations for volume, intensity and recovery parameters
Volumes -high volumes (6-12 reps) Intensities -moderate loads (67-85% 1RM) Recovery -short rest intervals (<90s)
scientific basis for hypertrophy-strength training
- increased metabolic stress
- increased anabolic responses/growth factors
- increased MU recruitment
strength-type resistance training, current recommendations for volume, intensity and recovery paramenters
Volumes -low volumes (<6 reps (or equal to)) Intensities -high intensities (> (or equal to) 85% 1RM) Recovery -long inter-set rest (3-5 mins)
scientific basis for strength-type resistance training
- high tension
- maximise peak forces
- maximise time under tension & impulse with each rep
- maximising recruitment of high-intensity threshold MU
type of adaptations from strength-type resistance training
- greatest stimulation to nervous system
- supported by increase in EMG (Hakkinen et al, 1987)
time periods in linear periodisation training
- microcycle = 4-7 days
- mesocycle = 3-8 weeks
- macrocycle = 3-12 months
- olympic cycle = 4 years
suggestions for a microcycle of a strength power athlete
- less technique, more power, strength and speed training
- less tactical focus
strength training methods have observed significant increases in strength using what methods
iso-inertial training
isometric training
isokinetic training
neuromuscular electrical stimulation
why are iso-inertial and isokinetic training methods useful?
as most daily and sporting movements involve shortening and lengthening contractions (achieved through iso-inertial and isokinetic training)
muscular adaptations from hypertrophy training (x5)
- increase in muscle size (hypertrophy of type I and II fibres)
- fibre sub-type transformations (e.g. increase in proportion of type IIA, decrease in IIx)
- increase fascicle length
- increase pennation angle
- tendon hypertrophy
review from Folland & Williams (2007), strength improvements in absence of an increase in muscle size may result from…
- non-hypertrophic muscular adaptations
- neural adaptations
- limitations with the techniques used to quantify changes in CSA
possible neural adaptations with strength training
- increased neural drive
- enhanced MU synchronisation
- improved muscular coordination
- reflex potentiation
ACSM (2009) recommendations for exercise order (strength training)
- multi joint exercises first (less fatigued)
- maximise the total resistance lifted
- this produces greater elevations in anabolic hormones
difference between supersets & compound sets (Beachle and Earle, 2008)
Superset
-two sequentially performed exercises that stress two opposing muscles/muscle groups
Compound Sets
-sequentially performing two different exercises for the same muscle group
Rationale for supersets and compound sets
- time efficient
- ensures sessions are more demanding
- HOWEVER, may not be appropriate for unconditioned athletes
why perform sets in a traditional manner
if peripheral fatigue and metabolic accumulation are important
fatigue effects on rep quality (x5)
- decreased displacement
- decreased velocity
- decreased power output
- decreased force production
- decreased no. of reps at a specified load
what are cluster sets
the process of including short rest periods in between single/small groups of repetitions
ratio between CMJ:SQJ;
if ratio is below 5%?
if ratio is below 10%?
- if below 5% then speed-strength training (plyometric/shock training)
- if below 10% then strength-speed (weightlifting training)
volume recommendations (Chu et al, 1998) for plyometric training?
- beginner
- intermediate
- advanced
Beginner
-60-100 off season and 100-250 pre season
Intermediate
-100-150 off season and 150-300 pre season
Advanced
-120-200 off season and 150-450 pre season
according to Chu et al (1998), what is the most appropriate work to rest ratio for plyometric drills
-ratio of 1:5
according to Chu (1998), the optimal weekly volume of plyometric foot contacts for a beginner in their offseason should be between…
60-100
architectural adaptations to tendons following plyometric training
- increases in cross linkages between collagen fibres
- increased length of tendon
- increased thickness of tendon
Manouras et al compared horizontal and plyometric training and found?
- both improved sprint time (30m) and agility
- horizontal jump larger increase with horizontal drills, therefore links to specificity can be assumed
Young et al, instructed drop jump vs jump as high as possible, found?
- instruction makes significant difference to fast SSC
- big improvements in ability to jump high in drop jump and faster, so increase in SSC
definition of post activation potentiation (PAP)
implementing a resistance exercise prior to an explosive movement has improved subsequent performance above the athlete’s perceived best
transitional movement (Jeffries, 2010), dynamic athletic training movements and why can’t you stay in athletically loaded position?
- muscles tendon unit forces dissipate
- moving laterally = side shuffle
- moving diagonally = cross-step run
- moving to the rear = backpedal
Rumpf et al (2014) meta-analysis on methods of developing speed, main findings?
-highly trained athletes showed the most improvement from implementing a combined training of specific sprint exercises with non-specific explosive strength exercises
West et al (2013) found the greatest improvement in sprint speed using which type of sprint training?
conventional sprint training
Cronin et al (2008) found improvements in the acceleration phase being attributed to an increased forward lean in which type of sprint training?
resisted sled sprinting
Cronin et al (2008) found which type of sprint training decreased forward lean during the acceleration phase?
weighted vest sprinting
Cronin et al (2008) found increases in forward and backward lean influenced sprint performance how?
Forward lean -increase in extensor muscles -increase in stride length Backward lean -aids stride frequency
Paradisis and Cooke (2006) combined resisted with assisted sprint training and found?
- combination produced the greatest improvements in sprint time (3.5%) over 35m when compared to:
- uphill sprinting
- flat sprinting
- downhill sprinting
(Kristensen et al) how various sprint training methods caused different adaptations in improving overall sprint speed
Resisted -significant increases in step length Assisted/Supermaximal -increase in stride frequency (due to decrease in flight time) Normal -increase in stride frequency
Physiological factors influencing endurance perfomance (x5)
Aerobic capacity (VO2 max)
-well developed VO2 max prerequisite for endurance performance
Lactate Threshold
-strong relationship between LT and EP
Running Economy
-improved economy = lower O2 consumption & lower rate of fuel consumption
Performance VO2
-improved fractional utilisation of VO2
Fuel Supply
-improved ability to oxidise fats at submax
process of the lactate minimum test
- high intensity work (e.g. 800m sprint)
- rest then incremental protocol
- Blood lactate will decrease, then begin to rise
- point where LA changes from decrease to increase is lactate threshold
is there an optimal training intensity duration for endurance performance?
- low intensity: stable lactate concentration <2 mmol/L
- high intensity: lactate concentration >4 mmol/L
- 80:20 ratio of low to high ideal
- (need low intensity base)
Burkett, Ziuritis & Phillips (2001) evaluated the effects of
different warm-ups on vertical jump performance. From
their findings, which of the following warm-ups produceda superior jump height performance in comparison to the other conditions?
a) Static Stretching
b) No activity
c) Sub-maximal Jumping
d) Weighted Box Jumps
e) A combination of a, c and d
d) weighted box jumps
Gelen at al. (2012) evaluated the effects of different
warm-ups on tennis serve velocity. From their findings,
which of the following warm-ups produced a superior
serve velocity in comparison to the other conditions?
a) Traditional warm-up with Static Stretching
b) Traditional warm-up with No activity
c) Traditional warm-up with Dynamic Stretching
d) Traditional warm-up with plyometric exercises
e) A combination of a, c and d
d) traditional warm-up with plyometric exercises
how can stretching aid injury prevention
- stretching makes muscle-tendon unit more compliant
- allows greater relative force production at longer muscle lengths
- subsequently, enhances ability to resist excessive muscle elongation
3 phases of block periodisation
Accumulation
-develop basic motor and technical abilities
Transmutation
-develop event-specific abilities
Realisation
-develop maximal speed, event specific tactics and full restoration
(Bartolomei et al) undulating vs. block, key findings?
Both
-got stronger and more powerful
Block
-larger increases in strength to size/mass ratio
Undulation
-large increases in muscle mass compared to block
Apart from GPS, ways of assessing endurance training?
Vo2 max test
-gold standard, very time consuming in team sport setting
Multistage fitness test (bleep test)
-get level at end, continuous and therefore not reflective of team sports
30:15 intermittent recovery test
-provides end speed useful for programming, need equipment
Max aerobic speed (MAS)
-easy to run, values used to program
what is max aerobic speed and how to determine 100% MAS
- the lowest running speed at which Vo2max occurs (velocity at Vo2max)
- determined using time trial/set distance, get distance and time in seconds
e. g. 1200m in 300 seconds = 4m/s (100% MAS)
how can you manipulate variables in small sided games to increase physiological demands?
- greater pitch size
- decrease the amount of players
- place constraints on the game e.g. maximum touches allowed
(Martimbianco et al., 2014) acute changes following cryotherapy
- decrease in pain
- decrease in painkillers
- decrease in blood loss
- decrease in time to recover
(Hart et al., 2014) effects of cryotherapy on patients post 2-week ACL reconstrcution training program
-Cryotherapy with and without exercise
Cryo without exercise
-increased strength more than just exercise group
Cryo with exercise
-optimal stimulus, greater supercompensation and maintained muscle recruitment more than other groups
when would you implement cryotherapy into a training program??
- acutely between and after competitions
- after operations and injuries
- within an overreaching training block
- Limitations: long term training
Poppendieck et al (2013) meta-analysis main findings on sprint performance and types of cryotherapy
- sprint performance increased 48-96 hours after strength and endurance sessions (largest after 96 hrs)
- no increase in strength and endurance capabilities
- cryogenic chambers = most beneficial enhancement (3.8%, g = 0.25)
Turner (2009) suggests, when conducting a needs analysis, a strength and conditioning coach should consider which of the following factors?
a) the biomechanical and physiological requirements of the sport
b) the mechanisms of injury and prehabilitative strategies within the sport
c) the appropriateness of the test battery
d) the individual goals of the athlete and sports coach
e) all of the above
e) all of the above
Feher (2000) first pull phase is initiated when?
the bar is resting on the floor
Pinho Junior (2014) findings of cryo on performance in Jui Juitsu fighters
- cryo group able to maintain strength and performance much better, also less pain
- control had greatest fatigue
- HOWEVER… muscle adaptations from training when using cryo are decreased (blunts adaptation)
- decrease of performance in long run, sub-optimal gains from training
when predicting an individual’s 1RM, what test would provide the most accurate assessment?
- as low reps as possible (closest to 1RM)
according to Mohr, Long & Goad (2014), an athlete with limited hamstring flexibility (30 degree deficit in 90/90 test) would benefit from which type of training the most?
static hamstring stretches and foam rolling on the hamstrings
according to Baechle & Earle (2008), how many maximal attempts should a coach ideally permit to identify an athlete’s 1RM?
3-5
(Narici et al, 1989) findings
-strength adaptations in previously untrained individuals primarily result from?
neural adaptations during the initial stages (<6-8 weeks) and muscular adaptations thereafter (8-12 weeks)
current thinking for strength adaptations in previously untrained individuals primarily result from?
muscular adaptations during the initial stages (<6-8 weeks) and neural adaptations thereafter (8-12 weeks)
Chu (1998) guidelines, rate the following from least to most intense... multiple hops and jumps jumps in place box drills depth jumps standing jumps
(least) jumps in place standing jumps multiple hops and jumps box drills depth jumps (most)
(Deldicque et al 2007) adaptations in muscles due to creatine supplementation
increased signalling to…
- increase collagen mRNA
- increase MHC IIa mRNA
- increase GLUT-4 mRNA
(Cribb et al 2007) how creatine affects adaptations in muscles, compared protein vs. protein + CHO vs. protein + CHO + Creatine
- found significant increase in lean mass with creatine group
- largest increases in performance with creatine group
- creatine drives largest adaptations
what is cluster set training structure and when might it be useful?
- more reps (without reducing intensity) and/or greater intensities (without reducing volumes)
- might be useful when for short periods of overreaching or variation within training
what does current evidence suggest benefits/suffers from cluster training
- increased velocity
- increased MU recruitment
- decreased metabolic responses
- decreased anabolic response
at beginning of the preparatory period, what best describes the relationship between volume and intesnity
low volume high intesnity
Pinho Junior et al 2014, usage of cro after a simulated jiu jitsu competition reduces what marker of fatigue
Creatine Phosphokinase (CPK)
mesocycle according to Chandler & Brown (2011) defined as?
2-6 weeks
