Strength and Conditioning Exam 1 Flashcards
Warm up increase performance musculoskeletal
- lowered viscous resistance in muscles
- increased flex
Warm up increase performance neurological
- decreases contraction and relaxation time
- for both agonist and antagonist muscles
- increases rate of force development
- decreases reaction time
- improvements in muscle strength and power
warm up increase performance physiological
- increases temp and BF
- speeds up metabolic reactions
- delivers more O2 (bohr effect)
what makes a bad warm up
-STATIC STRETCHING
-no progression
intensity
fatigue
specificity
Dynamic stretching
- ROM
- Stretch Shortening cycle (ballistic)
- sport specific
- type of functionally based stretching ex uses sport specific movements to prepare the body for ex
Static Stretcing
-slow and constant, w/end position held for 30 seconds
Ballistic Stretch
-involves active muscular effort and uses bouncing type movm w/ end position not held
Proprioceptive Neuromuscular Facilitation PNF
- hold-relax
- passive prestretch (10sec)
- isometric hold (6sec)
- passive stretch (30sec)
Motor Unit
- functional part of neuromuscular system
- muscle fiber-synaptic cleft-terminal axon
2 ways to increase force by a muscle
- increase # of fibers stimulated
- increase frequency
Type I
- endurance and fatigue resistant
- slow twitch
Type IIa
- still fatigue resistance
- fast twitch
- transitional fiber
- white meat
Type IIx
- very fast twitch
- once knows as IIb
- sometimes called couch potato
- white meat
Size principle
- b/c type 1 are lower force, theyre activated first (low intensity) then w/more force type II bigger fibers get involved
- the fibers active changes based on intensity
Sarcopenia
- muscle function reduces w/age (occurs in wt bearing extensor muscles)
- loose number and size of muscle fibers
Different types of handgrips
- pronate (overhand)
- supinated (underhand)
- neutral grip
- alternated grip
- hook
Grip widths
- common (shoulder width)
- wide (elbow to elbow)
- narrow
5 point position
- head
- shoulders
- buttocks
- right foot
- left foot
Stable body Standing
- feet slightly wider than hip-width heels and balls contact floor
- hip, knee, ankles slightly flexed
- abs isometrically contracted
- athletic base
Sticking Point
- most strenuous movm of a rep
- often near transition from eccentric to concentric
When to Breathe
- Exhale through sticking point/effort
- Inhale during less stressful phase of rep
Valsava Maneuver
- experience
- alignment and support
- fluid ball
- establish flat back and erect upper torso
When to spot
- bar over head
- positioned on back
- racked on front of shoulders
- passing over face
When NOT to spot
- ballistic/explosive exercises
- plyometrics, loaded jumps, olympic weightlifting
How to spot the bench press
-close to head of bench
-ft shoulder width apart knees slightly flexed
-hold forearms near the wrist to assist moving to a posiion over head/face, then slowly remove hands
-hands near not touching athletes forearms as dumbbells descend
(hold bar instead of forearms if bar)
how to spot a squat
- 2 spotters opposite endsof bar ft shoulder width apart knees flexed
- hold end of bar cupping hands together w/palms upward
- hands 2-3 inches below bar
- flat back
- at end of set move sideways w/ath to rack
- grasp and assist balancing bar as racked
how to spot chest flies
- knee on floor w/other leg forward
- grasp forearms near wrists assist to get dumbbells over chest
- hands near but not touching athletes forearms as the dumbbells descend/assend
Define the valsalva maneuver
- glottis is closes keeping air from escaping lungs
- muscles of abdomen and rib cage contract creating rigid compartments of liquid in lower torso and air in upper torso
What are certifications and why are they important
look up
Gold Standard for strength and conditioning coaches, organization?
look up
Static flexibility
- range of possible movement about a joint and surrounding muscles during a passive movement.
- requires no voluntary muscular activity
dynamic flexibiity
- available ROM during active movements and requires voluntary musc actions
- generallly greater than static
ROM
-degree of movement that occurs at a jt
Short term vs Long term adaptations to stretching
Short term
-inc ROM
optimal times to stretch and what stretch should be performed at each time
Following Practice/Competition -facilitates rom -5-10 min after ex -may decrease musc soreness Separate Session -increase flex -after thorough warm up recovery session after competition
Teaching an exercise
1 name the exercise 2 demonstrate w/o instructions 3 give purpose and general instructions 4 demonstrate with specific insrctions 5 point out common flaws/coaching cues 6 demonstrate one more time at full speed
Keys to spotting
- communicate
- racking/unracking
- assist sticking pt
- body position
- alternating or hook grip
- position body effectively
Fulcrum
-pivot point of a lever
lever
-rigid or semirigid body that when subjected to a force whose line of action does not pass through its pivot point, exerts force on any object impeding its tendency to rotate
moment arm
- perpendicular distance from line of action of a force to the fulcrum
- distance from muscle action
- distance from external load
- appropriately load muscles (specific/avoid inj)
torque
-moment
-degree to which a force tends to rotate an object
Torque = (force) x (moment arm)
-NM
-always 2 dif torques
Moment arm w/ mechanical advantage
Longer MA -increased mech advantage -increased force needed Shorter MA -decreased mech advantage -decreased force needed STRONGEST AT 90%
Muscle force
-force generated by biochemical activity, or the stretching of noncontractile tissue, tends to draw teh opposite ends of a muscle toward e/o
resistance force
force generated by a source external to the body
(gravity, inertia, friction) acting contrary to muscle force
mechanical (dis)advantage
ratio of moment arms muscle:resistance
- mech advant (>1.0)
- muscle force < resistance force
- Mech DISadvant (resistance force
MA use in exercise
- increasing MA needs more force w/more mech adv
- appropriate loads prevent injury
1st class levers
-Lever which muscle force and resistive force act on OPPOSITE sides of fulcrum
Ex.
Triceps during elbow extension
2nd class levers
-Same side of the fulcrum
-muscle MA < Resistance MA
-mech advantage
EX.
Gastroc during planar flexion in heel raise
3rd class lever
-SAME side of the fulcrum
-muscle ma < resistance ma
EX
biceps during elbow flexion
MOST COMMON ONE
Strength
Maximal force potential at any specific velocity
the capacity to exert force
Force = mass x accelleration
Power
rate of doing work product of force and velocity Power = work/time Power = force x velocity work = force x distance
Endurance
look up
Force =
Force = mass x accelleration
- add more wt
- go faster
Factors influencing strenth of a muscle/person
-Neural control
-muscle force greater w/ more MU, larger MU, rate of activation
Muscle cross sectional area
-force is related to
Arrangemetn of muscle Fibers
-aligning of sarcomeres to long axis
Biomechanical Factors and Strength
- Jt angle
- Muscle contraction Velocity
- Jt angular velocity
Force Length relationship
- there is a muscle length at which a muscle is strongest
- related to actin/myosin overlap
- strongest close to resting
Force velocity curve
-the faster you lift something the less resistance
Time course for anaerobic adaptations
Genetic Signaling -immediate Myofilaments Added -several workouts HYPERTROPHY -several weeks (neurological adapts are key) -after 16 workouts (rapid increases) -Long term (diminishing results)
What adaptations occur first
- neural 6-10wks
- hypertrophy 10wks
When are gains in hypertrophy visible
- 10wks
- 16 work outs
how does the magnitude of adaptation change from when training first starts to when someone approaches their genetic potential
-plateaus
what specific neurological adaptations occur from anaerobic training?
- neuromuscular reflex potentiation
- cross education
- bilateral deficit
- agonist action
- selective recruitment
Cross education
- untrained side gets stronger
- (8% transfer effect)
Bi-lateral deficit
-decreases with training
Antagonist Activity
-decreases with training
Hypertrophy
increase in the cross sectional area of existing fibers. main growth
Sarcoplasmic
Myofibular
Hyperplasia
results in an increase in teh number of muscle fibers via longitudinal fibr splitting
(8% of total growth)
Exercise to stim bone
- minimal essential strain (MES)
- specificity of loading, proper exercise selection, progressive overload, and variation. structural and wt bearing
exercise to stim tendons and ligaments
Low to Mo intensity have no adaptations (running, light wt, concent only even plyo)
HIGH INTENSITY
-heavy resistance training
-ecentric loading
exercise to stim cartilage
-Wt bearing forces
-Full ROM
EX intensity
-mod aerobic ex is adequate
-strenuous ex does not seem to cause degen jt disease
Interference affect. How does it influence anticipated strength and endurance performance adaptations
LOOK UP
Performance adaptations expected from anaerobic training
- strength
- power
- local muscular endurance
- body comp
- flex
- aerobic capacity
- motor performance
Overtraining vs Overreaching
OVERTRAINING
-excessive frequency vollume, or intensity of training resulting in extreme fatigue, ilness, injury
-lack of sufficient rest, recover, nutrient intake
OVERREACHING
-Short term
Cause/Symptoms of overtraining
- psychological
- physiological
- performance
- mistakes
General adaptation syndrome
DRAW
the manner in which teh human body reacts to stress
- alarm phase (reaction) dip
- resistance phase (peak/plateau)
- exhaustion phase (descend)
Detraining
sustaining training effects
-as little as 2 weeks
-same rate as gains
(strength/power/flex/musc endur)
