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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

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2
Q

What’s Overload?

A

Greater intensity than what athlete is accustomed to

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3
Q

What’s progression or regression?

A

Moving athlete forward (not just in weight or reps)

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4
Q

Session design?

A

Warm Up
• Conditioning
• Cool-down
• Stretching

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5
Q

HRMax estimate?

A

220 - age

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6
Q

What does heart rate reserve take into account?

A

resting heart rate as well

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7
Q

Concurrent training?

A

Mixing resistance training with aerobic training

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8
Q

Rope training benefits?

A

Shown can increase cardiovascular ability

For people with lower leg injuries

Low impact

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9
Q

What’s speed endurance?

A

Ability to maintain maximal speed over several repetitions

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10
Q

4 stages of a sprint?

A

Acceleration

Maximal speed attainment

Maximal speed maintenance

Deceleration

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11
Q

Key features in linear sprint?

A

Acceleration, top speed, maintenance

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12
Q

Key features in pitch sport sprint?

A

Acceleration/deceleration

Shorter acceleration phase

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13
Q

What’s agility?

A

Ability to move rapidly while changing direction in response to stimulus

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14
Q

What’s MDS?

A

Multi directional speed

Create speed in any direction

Closely resembles sporting activity

Improves overall body awareness and control

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15
Q

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

A

Move it upwards and right

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16
Q

What is speed culmination of?

A

Reactive ability

Rapid force development

Application of rapid force

Effective technique

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17
Q

Components of a speed program?

A

Joint mobility and flexibility

Movement technique

Specialised drills

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18
Q

Muscles in sprinting?

A

All muscles

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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

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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

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21
Q

How to improve speed?

A

Stability training - improves balance

Strength training - improves force production

Power training - improves rate of force production

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22
Q

What is the core?

A

Abdominal
Hip
Back

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23
Q

Core stabilisation?

A

Foundation

Connects Kinetic chain

Strong/efficient movements

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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

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25
Muscles in core?
``` 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 ```
26
How do we test the core?
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
Evidence for and against core training?
Does prevent injury and speeds rehabilitation Little evidence of superior athletic performance
28
Lack of evidence for core training?
Tests such as the plank have been used a lot
29
Throwing velocity increase because of sling training?
4.9%
30
What does core training have to be?
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
What is connective tissue composed of?
Elastin Collagen Ground substances Cells
32
What is Fascia?
Specialised connective tissue surrounding muscle Allows motion and provides structure
33
Functions of fascia?
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
2 layers of Fascia?
superficial: Thin elastic fibres under the surface of the skin Deep: Separating muscles and organs
35
Why does fascia get tight?
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
What are trigger points?
Mix of facial adhesions and unrelaxed muscles Sensations of pain that are caused by local tightness in the fascia
37
What's thixotropy?
Application of heat/kinetic energy makes fascia more fluid Effects are brief
38
What's piezoelectricity?
Microscopic electrical charge in collagen with kinetic energy makes fascia supple
39
Different suggestions to relaxing fascia?
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
What does foam rolling do?
Increases range of movement Doesn't increase athletic performance
41
What is plyometrics?
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
What structures within the muscle may act like rubber bands/springs?
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
Describe neurophysiological model of plyometric exercise?
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
Stretch shortening cycle?
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
Does plyometrics work?
Increased in pretty much everything
46
How does plyometrics help?
Enhanced elasticity of SEC Enhanced muscle spindle activity Increased: MU recruitment Firing frequency Synchronisaion ``` Decreased GTO sensitivity (perhaps) ```
47
2 different types of plyometrics?
Fast - 100-250 ms = box jump | Slow - 300-500 ms = fast lunges
48
Drills for a given body area should not be performed two days in succession
ok
49
Notes for assessment?
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
What study am I doing?
Wheelchair rugby
51
6 groups of slides?
Needs analysis Testing S and C programming Monitoring Other considerations References
52
Needs analysis?
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
Testing?
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
Programming?
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
Monitoring?
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
References?
Have a full slide of references
57
Wheelchair ruby 25 year old male
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
Eccentric strength?
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
Whats eccentric overload training?
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
Eccentric training used for?
``` strength power Strength shortening cycle hypertrophy Injury reduction and rehabilitation ```
61
Mechanisms of strength from eccentric?
Increased: Agonist voluntary activation Muscle excitability MU discharge rate Decreased: Antagonist co activation Douglas et al 2017
62
Mechanisms of power and SSC from eccentric?
Increased: MU firing frequency Intra/inter muscular co ordination Rapid recruitment of larger motor units Eccentric force control
63
Hypertrophy adaptations of eccentric training?
Region specific Fast twitch muscle fibres Increased fascicle length Mechanical tension Exercise induced muscle damage Douglas et al 2017
64
How does eccentric training reduce injury risk and increase rehabilitation?
Increased tendon CSA Increased tendon stiffness Increased fascicle length

Human Biosciences (69 decks)

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