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NSCA CSCS > Program Design > Flashcards

Program Design Flashcards

1
Q

speed

A

skills and abilities needed to achieve high movement velocities

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2
Q

agility

A

skills and abilities needed to explosively change movement velocities or repeatedly achieve maximal accelerations

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3
Q

speed-endurance

A

ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities

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4
Q

impluse

A

change in momentum resulting from a force measured as the product of force and time

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5
Q

power

A

rate of doing work, measured as the product of force and velocity

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6
Q

impulse (movement mechanics)

A
  • high rates of force development
  • move force-time curve up and left, generating greater impulse and momentum during the limited time in which force is applied
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7
Q

power (movement mechanics)

A
  • velocity specificity
  • high power outputs are required to rapidly accelerate, decelerate, or achieve high velocities
  • the resistance can be body weight, equipment, or opponents
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8
Q

velocity specificity

A

final movement velocity targeted when a mass is being accelerated

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9
Q

application of movement mechanics

A
  1. more force is needed to accelerate predetermined mass at a greater rate, or a greater mass at a predetermined rate
  2. more impulse is needed to achieve a predetermined momentum in less time, or a greater momentum in a predetermined time
  3. more power is needed to achieve a predetermined velocity with higher resistance, or higher velocity with predetermined resistance
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10
Q

peak rate of intrinsic muscle shortening

A
  • contractility and excitability of athlete’s neuromuscular system
  • muscle architecture
  • motor unit composition and maximal cross-bridge cycling rates in respective fiber types
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11
Q

muscle architecture

A

fiber and fascicle lengths and numbers of active sarcomeres in series

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12
Q

stretch-shortening cycle

A
  1. intrinsic muscle-tendon behavior

2. force and length reflex feed back to the motorneural system

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13
Q

training activities aimed at strengthening SSC

A
  • involve skillful, multi-joint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms
  • in order to manage fatigue and emphasize work quality and technique, they should be structured around brief work bouts or clusters separated by frequent rest pauses
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14
Q

complex training

A

alternating SSC tasks with heavy resistance exercises

post-activation potentiation

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15
Q

what occurs during the flight phase of sprinting performance?

A

recovery and ground preparations

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16
Q

what occurs during the support phase of sprinting performance?

A

breaking and proulsion

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17
Q

key movements of sprinting performance

A
  • as the recovery leg swings forward, eccentric knee flexor activity controls its forward momentum; max muscle lengths and hight stretching rates
  • during ground support: elastic strain energy is stored and recovered via SSC action
  • late support phase: triple extension to generate propulsion as early as possible
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18
Q

what happens during the ground support phase of sprinting?

A

elastic strain energy is stored and recovered via SSC action

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19
Q

what happens during the late support phase of sprinting?

A

triple extension to generate propulsion as early as possible

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20
Q

stride frequency

A

how many times the feet hit the ground (over distance)

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21
Q

how can stride frequency be improved?

A

proper mechanics and training

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22
Q

stride length

A

how far each stride carries the body

  • related to height and limb length
  • not as trainable
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23
Q

limiting factors to increasing spring speed

A 
technique
fuel availability
height
mental focus
reaction time
muscle and tendon stiffness and length
injury
type II muscle composition
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24
Q

sprinting technique

A

i. early flight
ii. mid flight
iii. late flight
iv. early support
v. late support

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25
Q

technical errors and fatigue effects

A

mistake associated with fatigue, deficient coordinative, or physical abilities, improper coaching, misunderstanding

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26
Q

fundamental training objectives of sprinting

A
  • minimize breaking forces at ground contact–minimize backward velocity of foot at touchdown, plant foot directly underneath CoG
  • emphasize brief ground support times as a means of achieving rapid stride rate–explosive strength
  • emphasize functional training of hamstrings–eccentric knee flexor strength
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27
Q

adaptive ability

A

modification of action sequence upon observation or anticipation of novel or changing conditions and situations

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28
Q

balance

A

static and dynamic equilibrium

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29
Q

combinatory ability

A

coordination of body movements into given action

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30
Q

differentiation

A

acute economical adjustment of body movements and mechnaics

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31
Q

orientation

A

spatial and temporal control of body movements

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32
Q

reactiveness

A

quick, well directed response to stimuli

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33
Q

rhythm

A

observation and implementation of dynamic motion pattern, timing, and variation

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34
Q

skill classifications

A 
general
special
closed
open
continuous
discrete 
serial
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35
Q

general skill classification

A

one or more basic coordinative abilities

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36
Q

special skill classification

A

skill specific manner

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37
Q

closed skill classification

A

programmed assignments and predictable or stable environments

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38
Q

what is the objective of closed skills?

A

optimize motor patterns and achieve consistent performances

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39
Q

what are some examples of closed skill activities?

A

pro-agility; t-test

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40
Q

open skill classification

A

non-programmed assignments, unpredictable or unstable environments

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41
Q

what is the objective of open skills?

A

rapidly respond and adapt to new and unforeseen stimuli and situations; perceptual skills and feedback adjustments

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42
Q

what are examples of open skills?

A

open field dodging in team games

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43
Q

continuous skill classification

A

no identifiable start or finish with activity beginning and ending arbitrarily

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44
Q

discrete skill classification

A

definitive start and finish

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45
Q

serial skill classification

A

composed of discrete skills performed in sequence with successful execution of each subtask determining the overall outcome

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46
Q

how to create a change in velocity

A
  • agility tasks involving change in direction
  • initial speed and direction
  • decrease or increase in speed (or both) and redirection of movement
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47
Q

agility tasks involving changes in locomotion mode can be characterized by

A
  • the specific locomotion model(s) performed and the movement techniques used to execute discretely
  • the specific sequences in which they are performed and the techniques used to transition between them serially
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48
Q

technical considerations when sprinting

A 
body position
visual focus
leg action
arm action
breaking mechanics
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49
Q

body position (sprinting technical considerations)

A
  • body lean must increase as rate of deceleration increases
  • BoS must move farther from CoG
  • achieve power line position when redirecting
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50
Q

visual focus (sprinting technical considerations)

A
  • head in neutral and focus eyes ahead
  • focus on point moving toward or away
  • quick redirections
51
Q

how to progressively develop and evaluate breaking mechanics

A
  1. instruct athlete to run forward and achieve second gear (½ speed), then decelerate and stop within 3 steps
  2. instruct athlete to run forward and achieve third gear (¾ speed), then decelerate and stop within 5 steps
  3. instruct athlete to run forward and achieve fourth gear (top speed), then decelerate and stop within 7 steps
52
Q

primary methods of developing speed and agility

A
  • execution of sound movement technique in a specific task

- perform tasks at submax learning speeds

53
Q

secondary methods of developing speed and agility

A

sprint resistance

spring assistance

54
Q

what is sprint resistance and what is its purpose?

A
  • gravity resisted running –> overload effect
  • provide resistance without arresting athlete’s movement mechanics
  • improve explosive strength and stride length
  • ≥10% changes in movement resistance has detrimental effects on technique
55
Q

what is sprint assistance and what is its purpose?

A
  • gravity assisted running, high-speed towing
  • proved assistance
  • ≤10%
56
Q

tertiary methods of developing speed and agility

A
  • mobility
  • strength
  • speed endurance
57
Q

keys to optimal transfer of skill

A
  • identify the target activity’s mechanics via task-specific needs analysis
  • choose training movements accordingly
  • distinguish between specificity and simulation of task’s outward appearance
58
Q

classification scheme for plyometric tasks associated with SSC actions

A
  • long response: ground contact >0.25 seconds, large angular displacement
  • short response: ground contact <0.25, smaller angular displacement
59
Q

exercise interval

A

duration or distance over which a repetition is executed

60
Q

exercise order

A

sequence in which a set of reps is executed

61
Q

exercise-relief ratio

A

relative density of exercise and relief intervals in a set, expressed as a ratio

62
Q

frequency

A

number of training sessions performed in given period

63
Q

intensity

A

effort with which a rep is executed

64
Q

relief-recovery interval

A

time period between reps and sets

65
Q

repetition

A

execution of a specifc work-load assignment or movement technique

66
Q

series

A

group of sets and recovery intervals

67
Q

set

A

group of reps and relief intervals

68
Q

volume

A

amount of work (sets x reps) performed in a given training session or time period

69
Q

sprint training modifies muscle contractility in 3 ways

A
  1. hypertrophy (fast-twitch fibers)
  2. increased development of sarcoplasmic reticulum
  3. shifts in myosin heavy-chain isomers
70
Q

practical implications for conducting speed and agility training sessions

A
  • complete early in the training session due to high neuromuscular and motor coordination demands
  • brief work bouts, frequent rest periods
  • distribute daily sessions into modules separated by recovery breaks
71
Q

part practice

A

highly complex, tasks low in organization

72
Q

whole practice

A

low complexity, highly organized tasks

73
Q

4 phases of a speed and agility training plan

A
  1. accumulation (3 weeks)
  2. restitution (4 weeks)
  3. accumulation (3 weeks)
  4. restitution (4 weeks)
74
Q

needs analysis

A

2 step process that includes an evaluation of the requirements and characteristics of the sport and assessment of the athlete

75
Q

movement analysis (resistance training)

A

body and limb movement patterns and muscular involvement

76
Q

physiological analysis

A

strength, power, hypertrophy, and muscular endurance priorities

77
Q

injury analysis

A

common sites for joint and muscle injury and causative factors

78
Q

athlete profile

A

needs and goals, training status, test results, primary goal of training

79
Q

core exercises

A

recruit one or more large muscle areas, involve 2 or more primary joints and receive priority when selecting exercises because of direct application to sport

80
Q

assistance exercises

A

recruit smaller muscle areas, involving only one primary joint and are considered less important to improving sport performance

81
Q

structural exercise

A

core exercise that emphasizes loading the spine directly or indirectly

82
Q

power exercise

A

structural exercise performed quickly or explosively

83
Q

resistance training exercise order

A

power, other core, assistance

84
Q

superset

A

2 sequentially performed exercises that stress 2 opposing muscles or muscle areas

85
Q

compound set

A

sequentially performing 2 different exercises for the same muscle group

86
Q

steps to creating a resistance training program

A
  1. needs analysis
  2. exercise selection
  3. training frequency
  4. exercise order
  5. training load and repetitions
  6. volume
  7. rest periods
87
Q

load

A

amount of weight assigned to an exercise set

88
Q

mechanical work

A

product of force and displacement

89
Q

load-volume

A

multiply each weight by the number of times it is lifted and summing all such values over a training session

90
Q

repetition volume

A

total number of reps

91
Q

what is the relationship between load and repetitions

A

it is inversely related

92
Q

2 for 2 rule

A

if can perform 2 or more reps over assigned rep goal for 2 consecutive workouts, weight should be added

93
Q

purpose of plyometric training

A

max force in shortest possible time; increases power of subsequent movements

94
Q

mechanical model of plyometric exercise

A
  • elastic energy in musculotendinous components is increased with a rapid stretch then stored
  • stored energy is released when followed by a concentric contraction –> increasing total force production
95
Q

potentiation

A

change in the force-velocity characteristics of the muscle’s contractile components caused by the stretch

96
Q

stretch-reflex

A

body’s involuntary response to an external stimulus that stretches the muscles

97
Q

muscle spindles

A

proprioceptive organs that are sensitive to the rate and magnitude of a stretch

98
Q

stretch-shortening cycle

A
  1. eccentric phase
  2. amortization phase
  3. concentric phase
99
Q

eccentric phase (ssc)

A
  • preloading agonist muscle groups
  • series elastic component stores elastic energy
  • muscle spindles stimulated (sends signal to ventral root of spinal cord via type Ia afferent nerve fibers)
100
Q

amortization phase (ssc)

A
  • end of eccentric phase t initiation of concentric muscle action
  • type Ia afferent nerves synapse with the alpha motor neurons in ventral root of spinal cord via type Ia afferent nerves in ventral root of spinal cord
  • alpha motor neurons transmit signal to agonists
  • allows power, must be kept short (lasts too long, energy stored during eccentric phase dissipates as heat and stretch reflex will not increase concentric muscle action)
101
Q

concentric phase (ssc)

A

energy stored as series elastic component is used to increase force of subsequent movement or is dissipated by heat

102
Q

recommended frequency of plyometric training

A

1-3 x/wk depending on sport
48-72 hours between sessions
2-4 sessions per week

103
Q

adolescent age group considerations for plyometrics

A
  • depth jumps and high intensity drills are contraindicated
  • develop neuromuscular control
  • gradually progress: simple –> complex
  • 2-3 days between plyo workouts
104
Q

masters age group considerations for plyometrics

A
  • specific regarding goals
  • pre-existing orthopedic conditions
  • depth jumps and single leg exercises used with caution
  • double leg hop
  • fewer foot contacts than a standard program
  • 3-4 days between
105
Q

if an individual is > 200lbs, there is an increased risk of injury and therefor, they should not perfrom depth jumps on a box greater than ____

A

18 inches

106
Q

training area size needed for plyometrics

A

30-100m of straightway

3-4m (9.8-13.1ft) ceiling height

107
Q

max height of a box for depth jumping

A

48 inches

108
Q

maximal aerobic power is derived from a combination of…

A

high lactate threshold, good exercise economy, high ability to use fat as fuel source, high percentage of type I fibers

109
Q

lactate threshold

A

speed of movement or percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels; where blood lactate levels begin to rise exponentially

110
Q

maximal lactate steady state

A

exercise intensity at which maximal lactate production is equal to maximal lactate clearance
-indicates aerobic endurance performance

111
Q

exercise economy

A

measure of the energy cost of activity at a given exercise velocity

112
Q

athletes with a ______ exercise economy expend less energy during exercise to maintain a given velocity

A

high

113
Q

steps in designing an aerobic endurance program

A
  1. exercise mode
  2. training frequency
  3. training intensity
  4. exercise duration
  5. exercise program
114
Q

types of aerobic endurance training programs

A 
long, slow, distance training
pace/tempo training
interval training
repetition training
fartlek training
115
Q

long, slow, distance training (aerobic)

A
  • intensity of 70% VO2max
  • distance > race distance
  • 30min-2hours
  • physiological benefits
116
Q

physiological benefits of long, slow, distance aerobic training

A

enhanced cardiovascular and thermoregulatory function

  • -improved mitochondrial energy production and oxidative capacity
  • -increased utilization of fat as fuel
117
Q

pace/tempo training (aerobic)

A
  • intensity close to VO2max
  • allows training at intensities close to VO2max for longer periods of time
  • increased VO2max, enhanced anaerobic metabolism
118
Q

interval training (aerobic)

A
  • intensity close to VO2max
  • allows training at intensities close to to VO2max for longer periods of time
  • increased VO2max, enhanced anaerobic metabolism
119
Q

repetition training

A
  • intensities greater than VO2max
  • work intervals: 30-90seconds
  • recovery 4-6x longer than work; 1:5
  • improved running speed, enhanced economy, increased capacity and tolerance of anaerobic metabolism
120
Q

periodization

A

systemic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program

121
Q

what are the phases of general adaptation syndrome?

A

shock/alarm phase
resistance phase
exhaustion phase

122
Q

shock/alarm phase (GAS)

A

excessive soreness, stiffness, and temporary drop in performance

123
Q

resistance phase (GAS)

A

body adapts to stimulus and returns to a more normal function –> supercompensation

124
Q

exhaustion phase (GAS)

A

occurs when stress persists for an extended period of time; athlete loses ability adapt to stressor

NSCA CSCS (2 decks)

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