Sports Performance Flashcards
“Envelope of function”
Region of dose response continuum which is high enough to elicit a response but low enough to still allow for adaptation without negative consequences
Repeated Sprint Ability (RSA)
The period of lower effort between intermittent explosive effort
Gold standard for strength testing
Isometric and isokinetic tests performed on isokinetic machine
Anaerobic tests
Jump tests Hopping Vertical jump Lateral jumping Strength testing
Aerobic tests
Cooper Run Modified cooper Maximal anaerobic threshold (MAS) Yo-yo intermittent test 30:15 intermittent test
Maximal anaerobic threshold
Lowest speed at which VO2 max is used
Distance covered/time
Lactate system tests
Running based aerobic sprint
Wingate test
500m row
Yo-yo intermittent test 2
Physical quality of strength
Foundation from which all other physical qualities on the hierarchy evolve, and the enhancement of strength also results in increase in explosive muscular strength
Factors to consider for muscular performance
Neural control Muscle CSA Pennation Muscle length Joint angle Deconditioning of uninvolved extremity
Neural control
Influences max force output via how many and type of motor units (recruitment) and rate of firing (rate coding)
Muscle force is greater with more units, larger units, faster firing rate
What increases muscle force?
More units
Larger units
Faster firing rate
Pennation
More sarcomeres in parallel which causes better force generation but lower maximal shortening velocity
Progressive overload
Constant increase in stress necessary to continually cause adaptive response
Accommodation
Repeated exposure to same stimulus results in diminished response
SAID principle
Specific Adaptation to Imposed Demand
Adaptation occurs based on stimulus
General Adaptation Syndrome
Systems will adapt to the stressors places upon it in attempt to meet the demands of these stressors
Classic “Linear” periodization
Most common Based on changing exercise volume and load across mesocycle 12 month macrocycle Mesocycle (3-4 months) Micro cycle (1-4 weeks)
Nonlinear “undulating” periodization
Volume and load are altered more frequently (daily, weekly, bi-weekly) to allow neuromuscular system longer periods of recovery as lighter loads are performed more often
More appropriate for athletes with several competitions per week
Light, medium, and heavy days of training throughout week
Block periodization
Highly concentrated specialized workloads for maximum adaptation
Allows for peaks gained to be maintained throughout entire year
What is the single most important variable related to improvements in strength development?
Intensity
Intensity
Level of effort associated with each exercise
Volume
Sum of the total number of exercise reps performed in a given training period
Olympic lifting pulls
Emphasizes triple extension
Ankle PF, knee extension, hip extension
Plyometric training
Quick powerful movements that use pre-stretch that involves the SSC (stretch shortening cycle)
Rapid lengthening of muscle during eccentric contraction stimulates muscle spindle which enhances resultant muscle contraction
Releasing stored elastic energy increases total force production
