Program Design Flashcards
speed
skills and abilities needed to achieve high movement velocities
agility
skills and abilities needed to explosively change movement velocities or repeatedly achieve maximal accelerations
speed-endurance
ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities
impluse
change in momentum resulting from a force measured as the product of force and time
power
rate of doing work, measured as the product of force and velocity
impulse (movement mechanics)
- 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
power (movement mechanics)
- velocity specificity
- high power outputs are required to rapidly accelerate, decelerate, or achieve high velocities
- the resistance can be body weight, equipment, or opponents
velocity specificity
final movement velocity targeted when a mass is being accelerated
application of movement mechanics
- more force is needed to accelerate predetermined mass at a greater rate, or a greater mass at a predetermined rate
- more impulse is needed to achieve a predetermined momentum in less time, or a greater momentum in a predetermined time
- more power is needed to achieve a predetermined velocity with higher resistance, or higher velocity with predetermined resistance
peak rate of intrinsic muscle shortening
- contractility and excitability of athlete’s neuromuscular system
- muscle architecture
- motor unit composition and maximal cross-bridge cycling rates in respective fiber types
muscle architecture
fiber and fascicle lengths and numbers of active sarcomeres in series
stretch-shortening cycle
- intrinsic muscle-tendon behavior
2. force and length reflex feed back to the motorneural system
training activities aimed at strengthening SSC
- 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
complex training
alternating SSC tasks with heavy resistance exercises
post-activation potentiation
what occurs during the flight phase of sprinting performance?
recovery and ground preparations
what occurs during the support phase of sprinting performance?
breaking and proulsion
key movements of sprinting performance
- 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
what happens during the ground support phase of sprinting?
elastic strain energy is stored and recovered via SSC action
what happens during the late support phase of sprinting?
triple extension to generate propulsion as early as possible
stride frequency
how many times the feet hit the ground (over distance)
how can stride frequency be improved?
proper mechanics and training
stride length
how far each stride carries the body
- related to height and limb length
- not as trainable
limiting factors to increasing spring speed
technique fuel availability height mental focus reaction time muscle and tendon stiffness and length injury type II muscle composition
sprinting technique
i. early flight
ii. mid flight
iii. late flight
iv. early support
v. late support
technical errors and fatigue effects
mistake associated with fatigue, deficient coordinative, or physical abilities, improper coaching, misunderstanding
fundamental training objectives of sprinting
- 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
adaptive ability
modification of action sequence upon observation or anticipation of novel or changing conditions and situations
balance
static and dynamic equilibrium
combinatory ability
coordination of body movements into given action
differentiation
acute economical adjustment of body movements and mechnaics
orientation
spatial and temporal control of body movements
reactiveness
quick, well directed response to stimuli
rhythm
observation and implementation of dynamic motion pattern, timing, and variation
skill classifications
general special closed open continuous discrete serial
general skill classification
one or more basic coordinative abilities
special skill classification
skill specific manner
closed skill classification
programmed assignments and predictable or stable environments
what is the objective of closed skills?
optimize motor patterns and achieve consistent performances
what are some examples of closed skill activities?
pro-agility; t-test
open skill classification
non-programmed assignments, unpredictable or unstable environments
what is the objective of open skills?
rapidly respond and adapt to new and unforeseen stimuli and situations; perceptual skills and feedback adjustments
what are examples of open skills?
open field dodging in team games
continuous skill classification
no identifiable start or finish with activity beginning and ending arbitrarily
discrete skill classification
definitive start and finish
serial skill classification
composed of discrete skills performed in sequence with successful execution of each subtask determining the overall outcome
how to create a change in velocity
- agility tasks involving change in direction
- initial speed and direction
- decrease or increase in speed (or both) and redirection of movement
agility tasks involving changes in locomotion mode can be characterized by
- 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
technical considerations when sprinting
body position visual focus leg action arm action breaking mechanics
body position (sprinting technical considerations)
- body lean must increase as rate of deceleration increases
- BoS must move farther from CoG
- achieve power line position when redirecting
visual focus (sprinting technical considerations)
- head in neutral and focus eyes ahead
- focus on point moving toward or away
- quick redirections
how to progressively develop and evaluate breaking mechanics
- instruct athlete to run forward and achieve second gear (½ speed), then decelerate and stop within 3 steps
- instruct athlete to run forward and achieve third gear (¾ speed), then decelerate and stop within 5 steps
- instruct athlete to run forward and achieve fourth gear (top speed), then decelerate and stop within 7 steps
primary methods of developing speed and agility
- execution of sound movement technique in a specific task
- perform tasks at submax learning speeds
secondary methods of developing speed and agility
sprint resistance
spring assistance
what is sprint resistance and what is its purpose?
- 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
what is sprint assistance and what is its purpose?
- gravity assisted running, high-speed towing
- proved assistance
- ≤10%
tertiary methods of developing speed and agility
- mobility
- strength
- speed endurance
keys to optimal transfer of skill
- 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
classification scheme for plyometric tasks associated with SSC actions
- long response: ground contact >0.25 seconds, large angular displacement
- short response: ground contact <0.25, smaller angular displacement
exercise interval
duration or distance over which a repetition is executed
exercise order
sequence in which a set of reps is executed
exercise-relief ratio
relative density of exercise and relief intervals in a set, expressed as a ratio
frequency
number of training sessions performed in given period
intensity
effort with which a rep is executed
relief-recovery interval
time period between reps and sets
repetition
execution of a specifc work-load assignment or movement technique
series
group of sets and recovery intervals
set
group of reps and relief intervals
volume
amount of work (sets x reps) performed in a given training session or time period
sprint training modifies muscle contractility in 3 ways
- hypertrophy (fast-twitch fibers)
- increased development of sarcoplasmic reticulum
- shifts in myosin heavy-chain isomers
practical implications for conducting speed and agility training sessions
- 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
part practice
highly complex, tasks low in organization
whole practice
low complexity, highly organized tasks
4 phases of a speed and agility training plan
- accumulation (3 weeks)
- restitution (4 weeks)
- accumulation (3 weeks)
- restitution (4 weeks)
needs analysis
2 step process that includes an evaluation of the requirements and characteristics of the sport and assessment of the athlete
movement analysis (resistance training)
body and limb movement patterns and muscular involvement
physiological analysis
strength, power, hypertrophy, and muscular endurance priorities
injury analysis
common sites for joint and muscle injury and causative factors
athlete profile
needs and goals, training status, test results, primary goal of training
core exercises
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
assistance exercises
recruit smaller muscle areas, involving only one primary joint and are considered less important to improving sport performance
structural exercise
core exercise that emphasizes loading the spine directly or indirectly
power exercise
structural exercise performed quickly or explosively
resistance training exercise order
power, other core, assistance
superset
2 sequentially performed exercises that stress 2 opposing muscles or muscle areas
compound set
sequentially performing 2 different exercises for the same muscle group
steps to creating a resistance training program
- needs analysis
- exercise selection
- training frequency
- exercise order
- training load and repetitions
- volume
- rest periods
load
amount of weight assigned to an exercise set
mechanical work
product of force and displacement
load-volume
multiply each weight by the number of times it is lifted and summing all such values over a training session
repetition volume
total number of reps
what is the relationship between load and repetitions
it is inversely related
2 for 2 rule
if can perform 2 or more reps over assigned rep goal for 2 consecutive workouts, weight should be added
purpose of plyometric training
max force in shortest possible time; increases power of subsequent movements
mechanical model of plyometric exercise
- 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
potentiation
change in the force-velocity characteristics of the muscle’s contractile components caused by the stretch
stretch-reflex
body’s involuntary response to an external stimulus that stretches the muscles
muscle spindles
proprioceptive organs that are sensitive to the rate and magnitude of a stretch
stretch-shortening cycle
- eccentric phase
- amortization phase
- concentric phase
eccentric phase (ssc)
- 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)
amortization phase (ssc)
- 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)
concentric phase (ssc)
energy stored as series elastic component is used to increase force of subsequent movement or is dissipated by heat
recommended frequency of plyometric training
1-3 x/wk depending on sport
48-72 hours between sessions
2-4 sessions per week
adolescent age group considerations for plyometrics
- depth jumps and high intensity drills are contraindicated
- develop neuromuscular control
- gradually progress: simple –> complex
- 2-3 days between plyo workouts
masters age group considerations for plyometrics
- 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
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 ____
18 inches
training area size needed for plyometrics
30-100m of straightway
3-4m (9.8-13.1ft) ceiling height
max height of a box for depth jumping
48 inches
maximal aerobic power is derived from a combination of…
high lactate threshold, good exercise economy, high ability to use fat as fuel source, high percentage of type I fibers
lactate threshold
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
maximal lactate steady state
exercise intensity at which maximal lactate production is equal to maximal lactate clearance
-indicates aerobic endurance performance
exercise economy
measure of the energy cost of activity at a given exercise velocity
athletes with a ______ exercise economy expend less energy during exercise to maintain a given velocity
high
steps in designing an aerobic endurance program
- exercise mode
- training frequency
- training intensity
- exercise duration
- exercise program
types of aerobic endurance training programs
long, slow, distance training pace/tempo training interval training repetition training fartlek training
long, slow, distance training (aerobic)
- intensity of 70% VO2max
- distance > race distance
- 30min-2hours
- physiological benefits
physiological benefits of long, slow, distance aerobic training
enhanced cardiovascular and thermoregulatory function
- -improved mitochondrial energy production and oxidative capacity
- -increased utilization of fat as fuel
pace/tempo training (aerobic)
- intensity close to VO2max
- allows training at intensities close to VO2max for longer periods of time
- increased VO2max, enhanced anaerobic metabolism
interval training (aerobic)
- intensity close to VO2max
- allows training at intensities close to to VO2max for longer periods of time
- increased VO2max, enhanced anaerobic metabolism
repetition training
- 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
periodization
systemic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program
what are the phases of general adaptation syndrome?
shock/alarm phase
resistance phase
exhaustion phase
shock/alarm phase (GAS)
excessive soreness, stiffness, and temporary drop in performance
resistance phase (GAS)
body adapts to stimulus and returns to a more normal function –> supercompensation
exhaustion phase (GAS)
occurs when stress persists for an extended period of time; athlete loses ability adapt to stressor
