Training and Conditioning Flashcards
define periodization
an approach to conditioning that brings about peak performance while reducing injuries and overtraining in the athlete through training and conditioning programs that are carried out through various seasons
How is periodization broken down?
pre-season, offseason, in-season (macrocycle -> mesocycles -> microcycle)
what type of exercises should be done during the preparatory period?
strength, power, endurance, sport specific
what type of exercises should be done during the off season?
vertical, agility, cross training
what type of exercises should be done in season?
power, strength, drills
isometric
no movement; no length change occurs during contraction
isotonic
movement; concentric and eccentric
concentric
shortening of muscles with contraction in an effort to overcome more resistance
eccentric
lengthening of muscles with contraction because load is greater than force being produced
what is a good time to do dynamic stretching?
before a workout
what is a good time to do static stretching?
after a workout or on recovery days
why is it so important to have a warm up? what is the purpose of it?
purpose is to gradually stimulate the cardiorespiratory system, increase blood flow to working skeletal muscles and increase muscle temperature; should last 10-15 minutes and include stretching
why is it so important to have a cool down? what is the purpose of it?
enables the body to cool and return to the resting state; should last 10-15 minutes
active range of motion
(dynamic flexibility) the degree to which a joint can be moved by a muscle contraction
passive range of motion
(static flexibility) the degree to which a joint may be passively moved to the endpoints in range of motion
how is active/ passive motion measured?
goniometer
agonist
the muscle that contracts to produce movement
antagonist
the muscle being stretched in response to contraction of the agonist muscle
three types of stretching
dynamic, static, pnf
dynamic stretching
involves stretching through a full range of motion with an active movement
static stretching
involves a stretch and hold
PNF
involves some combination of altering contraction and relaxation of both agonist and antagonist muscles; believed to be a better stretch due to incorporating the whole muscle
what are the three different types of PNF stretching?
slow (reversal hold), contract (relax), hold relax
what are the two mechanoreceptors within the muscles that are important during stretching?
muscle spindles and golgi tendon organs
why is it important to hold a stretch for 20-30 seconds?
it allows the muscles to fully relax, taking in the full benefits of the stretch
when would slow twitch I fibers be used?
endurance
when would fast twitch IIA be used?
mid-distance
when would fast twitch IIB be used?
sprinting
stroke volume
the amount of blood that is pumped through the heart with each beat
VO2 Max
the rate at which oxygen can be taken in and used during exercise
what happens to stroke volume and VO2 max the more cardio one does?
both stroke volume and VO2 increases while heart rate decreases
endurance
the ability or strength to continue or last despite fatigue
plyometric exercises
used to help increase speed and power (jump squats, medicine ball slams)
