Training and Conditioning

Question 1

define periodization

Answer 1

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

Question 2

How is periodization broken down?

Answer 2

pre-season, offseason, in-season (macrocycle -> mesocycles -> microcycle)

Question 3

what type of exercises should be done during the preparatory period?

Answer 3

strength, power, endurance, sport specific

Question 4

what type of exercises should be done during the off season?

Answer 4

vertical, agility, cross training

Question 5

what type of exercises should be done in season?

Answer 5

power, strength, drills

Question 6

isometric

Answer 6

no movement; no length change occurs during contraction

Question 7

isotonic

Answer 7

movement; concentric and eccentric

Question 8

concentric

Answer 8

shortening of muscles with contraction in an effort to overcome more resistance

Question 9

eccentric

Answer 9

lengthening of muscles with contraction because load is greater than force being produced

Question 10

what is a good time to do dynamic stretching?

Answer 10

before a workout

Question 11

what is a good time to do static stretching?

Answer 11

after a workout or on recovery days

Question 12

why is it so important to have a warm up? what is the purpose of it?

Answer 12

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

Question 13

why is it so important to have a cool down? what is the purpose of it?

Answer 13

enables the body to cool and return to the resting state; should last 10-15 minutes

Question 14

active range of motion

Answer 14

(dynamic flexibility) the degree to which a joint can be moved by a muscle contraction

Question 15

passive range of motion

Answer 15

(static flexibility) the degree to which a joint may be passively moved to the endpoints in range of motion

Question 16

how is active/ passive motion measured?

Answer 16

goniometer

Question 17

agonist

Answer 17

the muscle that contracts to produce movement

Question 18

antagonist

Answer 18

the muscle being stretched in response to contraction of the agonist muscle

Question 19

three types of stretching

Answer 19

dynamic, static, pnf

Question 20

dynamic stretching

Answer 20

involves stretching through a full range of motion with an active movement

Question 21

static stretching

Answer 21

involves a stretch and hold

Question 22

PNF

Answer 22

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

Question 23

what are the three different types of PNF stretching?

Answer 23

slow (reversal hold), contract (relax), hold relax

Question 24

what are the two mechanoreceptors within the muscles that are important during stretching?

Answer 24

muscle spindles and golgi tendon organs

Question 25

why is it important to hold a stretch for 20-30 seconds?

Answer 25

it allows the muscles to fully relax, taking in the full benefits of the stretch

Question 26

when would slow twitch I fibers be used?

Answer 26

endurance

Question 27

when would fast twitch IIA be used?

Answer 27

mid-distance

Question 28

when would fast twitch IIB be used?

Answer 28

sprinting

Question 29

stroke volume

Answer 29

the amount of blood that is pumped through the heart with each beat

Question 30

VO2 Max

Answer 30

the rate at which oxygen can be taken in and used during exercise

Question 31

what happens to stroke volume and VO2 max the more cardio one does?

Answer 31

both stroke volume and VO2 increases while heart rate decreases

Question 32

endurance

Answer 32

the ability or strength to continue or last despite fatigue

Question 33

plyometric exercises

Answer 33

used to help increase speed and power (jump squats, medicine ball slams)