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Sport Prep > Sports Performance Enhancement > Flashcards

Sports Performance Enhancement Flashcards

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1
Q

What is OPTIMAL LOAD? How can you determine OPTIMAL LOAD with exercise prescription?

A
  • load applied to structures to maximize physiological adaptation
  • assess and get feedback CONSISTENTLY (*challenging, especially with injured athlete)
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2
Q

What is the difference between NEEDS analysis and TASK analysis?

A
  • NEEDS ANALYSIS = process to determine specific goals of athlete
  • TASK ANALYSIS = examines mechanics (forces and kinematics), energetics (metabolic = which energy systems needed), coordination of task (helps SCS to determine demands for RTP)
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3
Q

When considering SPECIFICITY of training for RETURN TO PLAY - what components need to be replicated?

A
  • Force DIRECTION, MAGNITUDE and DURATION

- Rate of FORCE DEVELOPMENT (and PEAK forces achieved)

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4
Q

What are the 3 primary ENERGETIC needs for sport?

A
  • Steady state
  • Repeated sprint
  • Explosive effort
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5
Q

Horizontal jumping tests help to predict…?

A
  • Sprint speed

- Change of direction

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6
Q

Vertical jump testing helps with comparing…?

A
  • Concentric versus stretch-shortening cycle abilities
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7
Q

What are the 4 methods for measuring STRENGTH?

A
  • Isometric and Isokinetic (on isokinetic machine) = gold standard (reliable, valid)
  • Hand-held dynamometer = tests isometric strength
  • One rep max OR Predicted one-rep max (submax load and use regression analysis)
  • Reps in reserve (at end of set ask “how many more reps could you have done?”)
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8
Q

How do you test for Maximum Anaerobic Threshold?

A
  • test for the LOWEST SPEED at which V02 max is used
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9
Q

What is a good energy system Return to Play test for field athlete (eg soccer) ?

A

Yo-Yo intermittent recovery test = includes change of direction

  • rehab option (stop at 6 min and measure HR to determine progress)
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10
Q

How do you determine MAXIMAL AEROBIC SPEED TEST?

A
  • Run set distance or time at max speed (that can be maintained)
  • time based approach is best (>5 min = most accurate)
  • Maximal Aerobic Speed = distance
    covered/time
  • can do bike (ie: total wattage/time)
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11
Q

List in order Vermeil’s Heirarchy of athletic development

A

Evaluation/Testing > Work Capacity > Strength > Explosive Strength > Elastic/Reactive Strength > Speed

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12
Q

How do you calculate POWER?

A

Power = (force x displacement)/time

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13
Q

What are the BIOMECHANICAL factors in the exhibition of strength?

A
  • NEURAL CONTROL (# and type of motor units, rate of firing)
  • MUSCLE CROSS-SECTION AREA
  • ARRANGEMENT OF MUSCLE FIBERS (inc pennation = inc sarcomeres in // = inc force
  • MUSCLE LENGTH (greatest force at rest length; active vs passive insufficiency
  • JOINT ANGLE
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14
Q

What is PROGRESSIVE OVERLOAD and why is it important with regards to EXERCISE PRESCRIPTION?

A
  • gradual/constant increase in stress necessary to cause adaptive responses
  • important to avoid ADAPTATION (diminished response with repeated exposure to same stimulus)
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15
Q

What are the 3 phases of ADAPTATION per Seyle’s GENERAL ADAPTATION SYNDROME?

A
  • ALARM phase = stiffness/soreness, fatigue with small drop in performance post training
  • RESISTANCE phase = body adapts —> less soreness, improved tolerance and performance via supercompensation
  • EXHAUSTION phase = stressors occurring longer than tolerated (risk for overtraining, overuse injuries)
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16
Q

What is the FITNESS FATIGUE MODEL?

A
  • says that there are TWO responses to training = FITNESS and FATIGUE
  • interaction of these = determines change in performance after training
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17
Q

What is PERIODIZATION? Why is it important in REHAB and TRAINING?

A
  • planned manipulation of training variables (sets, reps, load)
  • to maximize training adaptations (and avoid overload)

*required for maximal strength gains

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18
Q

What are the 3 forms of PERIODIZATION?

A
  • CLASSIC/LINEAR
  • UNDULATING
  • BLOCK
19
Q

What is CLASSIC/LINEAR PERIODIZATION?

A
  • volume and load are changed in predictable manner
  • follows sequential order (endurance, hypertrophy and fitness -> strength development -> power and peak performance
  • peaks at end of macrocycle
20
Q

What is UNDULATING PERIODIZATION?

A
  • volume and load are altered frequently (daily, weekly, biweekly)
  • allows NM system to recover (lighter loads performed more frequently)
  • might be best for athletes who have multiple competitions per week
21
Q

What is BLOCK PERIODIZATION?

A
  • in each step/block = increased volume of exercises focused on specific training for maximal adaptation
  • allows physical qualities to be maintained through the year
  • doesn’t require athletes to work on qualities if not required for their sport (eg: endurance)
22
Q

What is the most IMPORTANT variable related to STRENGTH development?

A
  • INTENSITY (how hard the athlete is training/level of effort)
  • can use “zones of intensity”
23
Q

To achieve STRENGTH and HYPERTROPHY, intensity of training should include…?

A
  • training to FAILURE with HEAVY loads
24
Q

To achieve EXPLOSIVE strength or ELASTIC/REACTIVE strength, intensity of training should include…?

A
  • moving loads at MAX VELOCITY with MAX EFFORT (rate of force development training)
25
Q

What are the TWO aspects of TRAINING needed to determine VOLUME?

A
  • FREQUENCY and DURATION
26
Q

What does the FORCE-VELOCITY curve tell us?

A
  • Inverse relationship between FORCE and VELOCITY
  • HIGH force activities can only be performed at LOW velocities (and visa versa)

*Can help with exercise prescription depending on motor skills of specific sport

27
Q

What is the goal of BALLISTIC POWER TRAINING? What are some examples?

A
  • to train MAXIMAL POWER OUTPUT

- e.g.: Bench throws, jump squats, power cleans

28
Q

What is the STRETCH-SHORTENING CYCLE?

A
  • refers to the muscle action when active LENGTHENING is immediately followed by active SHORTENING [rapid eccentric deceleration > isometric phase (amortization) > concentric phase]
  • HIGHER avg velocity, peak force and peak power output VERSUS concentric (bench throws)
29
Q

What are some other options for BALLISTIC POWER training that are less technical and easier to teach (versus cleans, deadlifts etc)?

A
  • “Pulling derivatives” (e.g. shrugs, high pulls, mid-thigh pulls)
30
Q

Which types of exercises are more strenuous and fatiguing for the NERVOUS system? When in the workout should these be performed?

A
  • explosive/power exercises

- should be performed EARLY (allow for max effort and decreases chance of injury)

31
Q

What are PLYOMETRICS?

A
  • exercises that are quick and powerful using a “pre-stretch” that involves Stretch-shortening Cycle
32
Q

Explain how the Stretch Shortening cycle works

A

Rapid lengthening of muscle eccentrically = stores elastic energy in musculotendinous unit AND STIMULATES muscle spindle to increase resultant concentric contraction

33
Q

What is the difference with SLOW and FAST SSC?

A
  • slow SSC = ground contact >0.25 sec (heel touch ground)

- fast SSC = ground contact <0.25 sec (forefoot contact only)

34
Q

How does PLYOMETRICS benefit and enhance performance?

A
  • increase peak force
  • increase velocity of acceleration and deceleration
  • increased rate of force development
  • increase muscle activation
  • increased ability to evoke stretch reflexes
35
Q

Since PLYOMETRICS can have significant increased forces on joints, what are some QUALIFICATIONS to initiate high intensity plyos?

A

LOWER EXTREMITIES

  • squat 1.5 to 2x body weight OR
  • lift 60% body weight for 5 reps in 5 seconds

UPPER EXTREMITIES

  • bench own body weight OR
  • 5 hand clap pushups
36
Q

When performing PLYOMETRICS, what are general guidelines regarding VOLUME?

A

High intensity plyos

  • recovery = work:rest = 1:5 to 1:10
  • 2x/wk

Low intensity plyos
- recovery = 30-60 secs

Foot contacts per exercise and exercise set
- young athletes = 50-60 per session (80-120 has also been suggested)

37
Q

What is WORK CAPACITY?

A

Ability to perform physical activity for an extended period of time

  • required as a part of return to strength training program
  • can initiate formal training AFTER establishing work capacity
38
Q

What is an AUTOREGULATORY PROGRESSIVE RESISTANCE EXERCISE PROGRAM?

A
  • 3 phased training program to enhance strength and explosive strength (4-6 weeks per phase)
  • order: hypertrophy, strength, power
  • 4 sets - 1 and 2 = warm up, 3 dictates 4; results of 4 dictate next session
39
Q

Energy via ATP is supplied by what systems?

A
  1. Phosphagen System (high output, limited ATP)
  2. Glycogen System (short term; fatiguing by-product)
  3. Aerobic (long term; low rate)

*all produce energy with exercise BUT relative contribution changes (ie: sprint is ~10% aerobic, but ~49% with repeated sprints)

40
Q

When training for strength and power, what ENERGY SYSTEMS are utilized?

A
  • Phosphagen and Glycogen systems

* Conditioning is across the energy spectrum

41
Q

Why is ENERGY SYSTEM training important post injury?

A
  • poor fitness levels = fatigue = risk of reinjury
42
Q

How do you track an athlete’s preparation for energy system DEMANDS with RTP training?

A
  • average workload (last 4 weeks): current week’s workload
  • VARIABLES to use = work intervals (intensity and duration), recovery intervals, # of series performed
  • Intensity = effort level of activity = based on HR, RPE, or % of maximal aerobic speed
43
Q

What are some of the AEROBIC system adaptations with training?

A
  • Cardiac = inc blood plasma volume, inc L ventricular hypertrophy
  • take longest to develop, but de-train slowest
  • Peripheral = inc mitochondria density, enzyme activity and capillary density
44
Q

What are the ANAEROBIC system adaptations to training?

A
  • increase rate of ATP production, increased buffering capacity of the working area, delayed fatigue with decline in ATP production

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