Strength and Conditioning Exam 2 Flashcards
4 Most Common Myths of Abdominal training
- abdominal training will give you a six pack
- localizing fat loss
- standing on one foot will work your abs
- you don’t need strong abs for sports
Why is the Core important
- transfer energy between upper and lower body
- link in kinetic chain
- posture/LBP/musc imbalance
What fiber type are abdominal/most core muscles
-Type 1 (short recov/limited hyp) -Multidirectional (many planes of motion -Muscle Activity (limited stabilizer fixate then contract)
Recommendations about abdominal training workout
- Vary movm (pination/direction)
- Vary intensity
- Focus on technique
- Recovery
- make it fun/interactive/challenging
7 program design variables of RT
- needs analysis
- ex selection
- training frequency
- exercise order
- training load and repetition
- volume
- rest periods
2 Steps of Needs analysis
1 Evaluation of Sport -movm analysis -psych analysis -injury analysis 2Evaluation of athlete -training status -phys testing and eval -primary RT goal
RT Status
Beginner 1year
What is core ex
- core of workout
- 1 or more large muscle areas
- 1 or more primary jt
- priority when selecting ex b/c of direct application to sport
what is assistance ex
- recruit smaller muscle areas
- 1 primary jt
- less important to improve sport performance
- always after core
what is structural exercise
-emphasize loading the spine directl/indirectly
what is power exercises
- structural ex that are performed quickly or explosively
ex. hang clean/ snatch
FV relationship to describe power ex
-moderate load not max can still move quickly
Principle of specificity, how can we use it for ex selection
-More sim training activity to actual sport movm the greater likelihood of positive transfer to sport
What is training frequency
- number of training sessions completed in a given time period
- RT 1 wk (microcycle)
How does training status influence optimal training frequency?
-# of rest days
-usually 3 rx allowing rest
Beginner 2-3 d/wk RT
Intermediate 3-4 d/wk RT
Advanced 4-7 d/wk RT
How does sport season influence training frequency
Offseason 4-6 d/wk RT
Preseason 3-4 d/wk RT
In season 1-3 d/wk RT
Post season 0-3 d/wk RT (active rest)
What is split training and what are common 3,4,5 day splits
diff muscle groups trained diff days
3- total body
4 divide in half
4+ split further
outside factors influencing optimal training frequency
- training load/ex type
- other training
What is optimal order for exercises
1 Power Exercises -snatch,hang clean push press 2 Other core Ex Total Body -squat, leg press, bench press, pull ups 3 Assistance Ex -leg curls, abduction, bicep curls
Alternating ex what/why/when
-upper/lower push/pull
why
more recovery between ex, possible antagonist inhibition
when
normal training, circuit training
4-5 min needed for complete metabolic recovery
Supersets
-2 subsequentially performed ex w/ 2 OPPOSING muscle areas
Compound sets
2 sequentially performed ex for Same musc areas
Common rep limits per 1RM
95-2 93-3 90-4 87-5 85-6 83-7 80-8 77-9 75-10 70-11 67-12 65-15
how does training load influence adaptations
-Strength >85% >6
-Power 80-90% 1-2
75-85% 3-5
-Hypertrophy 67-85% 6-12
-ME >67% 12
What is 2 for 2 rule how do we use it
-if they can perform 2 or more reps over his her assigned rep goal in last set in 2 consecutive workouts for given ex, wt should be added to ex next session
What is realistic increase of load
2/5-10%
What is Volume
the total amount of wt lifted in a training session
Will you adapt more from a single set or multi set training?
Multi
Optimal Rest per training goal
- Strength 2-5
- Power 2-5
- Hypertrophy 30sec-1.5
- Musc End <30 sec
What are plyometrics and stretch shortening cycle
- quick/powerful movm
- prestretch or countermomv
- SSC mech by which plyomet inc performance (eccent, amortization, conc)
3 Phases of SSC
- eccentric loading
- amortization change over
- concentric unloading
Why utilize SSC
Performance inc
-mech rationale (elast energy stored catapult)
-phys rational
POWER
Why is achilles tendon so large
so much movm in calf, stores energy
3 benefits of plyometrics to nervous system
- inc duration and level of musc activation (Ec phase)
- rapid stretch triggers stretch relfexes
- potientiation
Keys to performing plyometrics
- phases in order
- rapid
- fast eccentric movm
- shortest possible change over
- fast concentric maximal
how do we increase intensity of plyometric
- 1 or 2 ft
- distance>speed
- height/continuous >ground
- weighted/bw
Most intense plyometric ex
Death jumps
How often can you perform plyometrics
- 2-4 wk
- 48-72 hrs between
- not two days in a row for any body area
Plyometrics as CV program?
NO b/c not allow enough recovery inc risk of injury
How do you calculate volume of plyometric program
LOWER BODY -contacts/distance per workout single 1 per leg both 1 total UPPER BODY/TRUNK -# of throws/catches per workout
How many touches are appropriate for an individual
Beginner 80-100
Intermediate 100-120
Advanced 120-140
3 variables increasing progression in plyometric program
- frequency
- volume
- intensity
What is potentiation and how can it be used
-combining intense RT w/plyometric ex acutely increases plyometric performance
-post activation potentiation
-responders/nonresponders
-stronger you are more likely you will response
EX heavy subax lift w/in 2 min perform plyometric ex
Plyometric before or after aerobic
BEFORE b/c aerobic ex may have neg effect on power production
Ideal Landing technique
-shoulders in line w/knees placing COG over base of support
Periodization DEF
strategy to promote long term training and performance inprovements w/ preplanded systematic variations in specificity, intensity, volume in organized periods/cycles
Macro/Meso/Micro cycles
MACRO-entire training year (months-4years)
MESO-2 or more cycles w/in macro, several weeks/several months
MICRO-1 wk but could be up to 4
Why use periodization program
Gen Adapt Syndrom
-novel stress
Should every person use periodization
YES greater adaptations
Less risk of overtraining
Peaking
What is peaking when would an athlete want to peak
maximal level of performance, coinciding with games/tournaments
Order of macro/meso/micro why
macro- significant dates, base program w/peaks in those periods
meso-determine training focus/lengh of each mesocycle
micro
Optimal mesocycle training order
- ME
- Hypertrophy
- Strength
- Power
How does volume/intensity change
Volume high to low
Intensity low to high
Specificity low to high
order for periodization (principles)
1 dev endurance base/capacity to ex
2 foundation of muscle (increase musc resources)
3 maximally tax resources developed
4 fine tue strength to transition sports performance
RT Status
Beginner 1year
how does training load influence adaptations
-Strength >85% >6
-Power 80-90% 1-2
75-85% 3-5
-Hypertrophy 67-85% 6-12
-ME >67% 12
