Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Human Biosciences > Strength and conditioning module 2 > Flashcards

Strength and conditioning module 2 Flashcards

1
Q

What’s specificity?

A

Athlete is trained in a specific manner to bring about a specific response

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What’s Overload?

A

Greater intensity than what athlete is accustomed to

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What’s progression or regression?

A

Moving athlete forward (not just in weight or reps)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Session design?

A

Warm Up
• Conditioning
• Cool-down
• Stretching

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

HRMax estimate?

A

220 - age

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What does heart rate reserve take into account?

A

resting heart rate as well

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Concurrent training?

A

Mixing resistance training with aerobic training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Rope training benefits?

A

Shown can increase cardiovascular ability

For people with lower leg injuries

Low impact

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What’s speed endurance?

A

Ability to maintain maximal speed over several repetitions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

4 stages of a sprint?

A

Acceleration

Maximal speed attainment

Maximal speed maintenance

Deceleration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Key features in linear sprint?

A

Acceleration, top speed, maintenance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Key features in pitch sport sprint?

A

Acceleration/deceleration

Shorter acceleration phase

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What’s agility?

A

Ability to move rapidly while changing direction in response to stimulus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What’s MDS?

A

Multi directional speed

Create speed in any direction

Closely resembles sporting activity

Improves overall body awareness and control

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What does training aim to do to the force velocity curve?

A

Move it upwards and right

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is speed culmination of?

A

Reactive ability

Rapid force development

Application of rapid force

Effective technique

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Components of a speed program?

A

Joint mobility and flexibility

Movement technique

Specialised drills

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Muscles in sprinting?

A

All muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Muscles to work on in flight phase of sprinting?

A

Concentric strength of hip flexors

Eccentric strength of hip extensors and knee flexors

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Muscles to work on in stance phase of sprinting?

A

Concentric, explosive strength of hip extensors and ankle plantar flexors

Isometric, eccentric, explosive strength of KE and APF

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

How to improve speed?

A

Stability training - improves balance

Strength training - improves force production

Power training - improves rate of force production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is the core?

A

Abdominal
Hip
Back

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Core stabilisation?

A

Foundation

Connects Kinetic chain

Strong/efficient movements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Benefits of core training?

A

Protective of spine

Improves strength, power, endurance, neuromuscular control

Transmission of power to an from limbs

Injury reduction

Increased efficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Muscles in core?

A 
Abdominal muscles:
Rectus abdominis 
External obliques
Internal obliques
Transverse abdominus

Hip muscles
Gluteus maximus and medius
Psoas
Iliacus

Spine muscles:
Quadratus lumborum
Latissismus Dorsi
Erector spine group
Transversopinalis group
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

How do we test the core?

A

Prone lumbar extension - lying on the edge of table at 30 degrees for as long as possible

Straight leg lower

Abdominal control

Med ball throw - overhead for distance

27
Q

Evidence for and against core training?

A

Does prevent injury and speeds rehabilitation

Little evidence of superior athletic performance

28
Q

Lack of evidence for core training?

A

Tests such as the plank have been used a lot

29
Q

Throwing velocity increase because of sling training?

A

4.9%

30
Q

What does core training have to be?

A

Systematic, progressive and functional

Begin in challenging environment the athlete has to control

Progressive functional continuum

Abdominal exercises on unstable surfaces are highly effective

31
Q

What is connective tissue composed of?

A

Elastin

Collagen

Ground substances

Cells

32
Q

What is Fascia?

A

Specialised connective tissue surrounding muscle

Allows motion and provides structure

33
Q

Functions of fascia?

A

Support vessels and nerves

Allow muscles to move over one another

Provide stability and contour as well as fluidity and lubrication

Contacts ad relaxes with muscle

Contributes to force production

Proprioreceptors embedded

34
Q

2 layers of Fascia?

A

superficial:
Thin elastic fibres under the surface of the skin

Deep:
Separating muscles and organs

35
Q

Why does fascia get tight?

A

Trauma - single or chronic

Reaction - collagen becomes dense and fibrous, elastic loses it’s resiliency, ground substance solidifies

Adhesions:
Limit stretching of muscle
Reduce range of movement
Cause pain
Movement imbalances
Blood flow restrictions
36
Q

What are trigger points?

A

Mix of facial adhesions and unrelaxed muscles

Sensations of pain that are caused by local tightness in the fascia

37
Q

What’s thixotropy?

A

Application of heat/kinetic energy makes fascia more fluid

Effects are brief

38
Q

What’s piezoelectricity?

A

Microscopic electrical charge in collagen with kinetic energy makes fascia supple

39
Q

Different suggestions to relaxing fascia?

A

Golgi tendon organs involved as can be stimulated to cause involuntary relaxation

Stretch tolerance - pressure inhibits pain signals

Stimulating blood flow to muscle and fascia

40
Q

What does foam rolling do?

A

Increases range of movement

Doesn’t increase athletic performance

41
Q

What is plyometrics?

A

a form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.

Elastic energy in tendons and muscles is increased with the rapid stretch, and briefly stored

Concentric muscle action follows immediately, stored energy is released, contributing to total force production

42
Q

What structures within the muscle may act like rubber bands/springs?

A

Contractile component:
Actin
Mysoin
X-bridges

Primary source of muscle force during concentric contraction

Series elastic component:
Tendons and some muscular components
Act as spring when stretched
Stores elastic energy
Increased force production
Most important!
Parallel elastic component:
Epimysium, perimysium, endomysium
Act as spring when stretched
Stores elastic energy
Increased force production
43
Q

Describe neurophysiological model of plyometric exercise?

A

All about potentiation

Change in force-velocity characteristics of the muscles contractile components caused by use of stretch reflex

Stretch reflex - involuntary response to an external stimulus that stretches the muscle

44
Q

Stretch shortening cycle?

A

Eccentric phase:
Preloading the agonist muscle group
SEC stores elastic energy
Muscle spindles stimulated

Transition phase:
Time between the 2 phases
Type la afferent nerves synapse with alpha motor neurones 
Efferent transmission
So gap between stretch and shorten

Concentric phase:
Shortening of agonist muscle fibres
Elastic energy is released from the SEC
Alpha motor neurons stimulate the agonist muscle group

45
Q

Does plyometrics work?

A

Increased in pretty much everything

46
Q

How does plyometrics help?

A

Enhanced elasticity of SEC

Enhanced muscle spindle activity

Increased:
MU recruitment
Firing frequency
Synchronisaion

Decreased
GTO sensitivity (perhaps)
47
Q

2 different types of plyometrics?

A

Fast - 100-250 ms = box jump

Slow - 300-500 ms = fast lunges

48
Q

Drills for a given body area should not be performed two days in succession

A

ok

49
Q

Notes for assessment?

A

12-15 minutes max to discuss and answer questions on your case study

Why you’ve chosen what you have?

Full mark scheme to be provided next week

50
Q

What study am I doing?

A

Wheelchair rugby

51
Q

6 groups of slides?

A

Needs analysis

Testing

S and C programming

Monitoring

Other considerations

References

52
Q

Needs analysis?

A

Evaluation of the sport: Movement Physiological and injury analyses

Athlete profile: training status, training background

Length of competitive season, competition calendar

Lifestyle and physiological demands

Characteristics of the sport e.g. team/individual, contact/non contact

Environmental factors

Time constraints

53
Q

Testing?

A

What are you going to test

How are you going to test it

When are you going to test it

Why are you going to test it?!

54
Q

Programming?

A

You must provide 3 consecutive phases of programming

Training load is important

Progression and regression important

Good idea to have pre season then breaks

55
Q

Monitoring?

A

What do you need to monitor

How are you going to monitor it

When are you going to monitor it

Can you over monitor something

56
Q

References?

A

Have a full slide of references

57
Q

Wheelchair ruby 25 year old male

A

Paralympic impairment/classification: Cerebral Palsy (spastic diplegia)/2.5

Competitive level: Regional league

Wheelchair rugby training: 4 x 2hr sessions per week, acute/chronic workload ratio = 1

Injury history: none

Employment : sports centre manager (full time)

Goals: Improve acceleration and repeated sprint ability

58
Q

Eccentric strength?

A

Maximum weight an athlete is able to lower through the full range of motion for a strength training exercise for a specified period of time

Eccentric strength has the greatest magnitude of force of all strength components

59
Q

Whats eccentric overload training?

A

The load applied to the muscle exceeds the force produced by the muscle itself resulting in a lengthening action

Therefore muscle forces tend to be highest during lengthening actions

60
Q

Eccentric training used for?

A 
strength
power
Strength shortening cycle
hypertrophy
Injury reduction and rehabilitation
61
Q

Mechanisms of strength from eccentric?

A

Increased:
Agonist voluntary activation
Muscle excitability
MU discharge rate

Decreased:
Antagonist co activation

Douglas et al 2017

62
Q

Mechanisms of power and SSC from eccentric?

A

Increased:
MU firing frequency
Intra/inter muscular co ordination

Rapid recruitment of larger motor units

Eccentric force control

63
Q

Hypertrophy adaptations of eccentric training?

A

Region specific

Fast twitch muscle fibres

Increased fascicle length

Mechanical tension

Exercise induced muscle damage

Douglas et al 2017

64
Q

How does eccentric training reduce injury risk and increase rehabilitation?

A

Increased tendon CSA

Increased tendon stiffness

Increased fascicle length

Human Biosciences (69 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions