Unit 4: Training and Human Performance

Question 1

What are levers

Answer 1

machines that help with biomechanical advantages

Question 2

What are the components of a lever

Answer 2

1. Fulcrum (pivot, joints) 2. Load 3. Force

Question 3

What is a class 3 lever

Answer 3

load is distal from the pivot point. Load acts downwards, force is applied up (bicep curl)

Question 4

What is a class 2 lever

Answer 4

Fulcrum is far from force. The load acts downward, force acts upwards. The further the load is moved away from the load, the greater the distance. (wheelbarrow effect)

Question 5

What is a class 1 lever

Answer 5

fulcrum between load and force

Question 6

What is the biomechanical principle #1

Answer 6

Stability: the greater the mass, the lower the center of mass to the base of support, the larger the base of support, and the closer the center of mass is positioned to the base of support, the more stability increases.

Question 7

What is the biomechanical principle #2

Answer 7

Max force, in order to create max force, you need to activate the greatest number of muscles and employ the greatest number of joints

Question 8

What is the biomechanical principle #3

Answer 8

Max velocity generated by using joints and muscles in order from largest to smallest

Question 9

What is the biomechanical principle #4

Answer 9

Impulse: the greater the implied impulse, the greater speed of velocity

Question 10

What is biomechanical principle #5

Answer 10

direction of movement: movement usually occurs opposite of the direction of applied force

Question 11

what is biomechanical principle #6

Answer 11

The Effect of a Force Acting at Some Distance from an Axis: The magnitude (size) of the torque, which can be calculated using a formula, depends on three factors: the magnitude of the applied force;
the length of the lever arm (the distance from the point of application of the force and the axis); and
the angle at which the force is applied to the lever arm.

Question 12

What is biomechanical princple #7

Answer 12

angular momentum is constant when an object is free within the air: When the figure skater brings her arms in close to her body, she suddenly spins much faster, as shown in the illustration on the right below. This happens because, as the skater pulls her arms in closer to her axis of rotation, her moment of inertia is reduced. According to the law of conservation of angular momentum, the angular momentum will always remain constant (we can ignore the small force due to friction). When the moment of inertia is reduced—which happens when the skater brings her arms in close to her body—then angular velocity must increase.

Question 13

What is the F.I.T.T Training princple

Answer 13

Frequency, Intensity, Time, Time

Question 14

What is periodization

Answer 14

the development of an overall training plan separated into distinct training periods in an attempt to maximize performances at peak times
reduce the risk of injury and mental burnout

Question 15

what is flexbility training

Answer 15

refers to the ability of a joint to move freely through its full range of motion (ROM).
For our bodies to perform as efficiently as possible, we need to be as flexible as possible.
Improving and maintaining this component of fitness has been gaining greater recognition in the performance arena and in athletic injury prevention

Question 16

what is core training

Answer 16

involves the muscles of the back and abdominals and should follow the common principles of training, including periodization
training programs for the core start by focussing on improving core stability, then core strength, and eventually core power.

Question 17

What is cardiorespiratory training

Answer 17

A good cardiorespiratory training program is composed of three phases: (1) base training, (2) interval training, and (3) sport-specific training.
Base training: training is done primarily in the off-season and generally consists of activities that vary in duration and intensity.
Interval training: based on the idea that the body’s energy systems can make both aerobic and anaerobic gains, not only by steady, uninterrupted exercise, but also by alternating periods of relatively intense exercise, higher than during the base phase, with periods of recovery within the same workout
Sport-specific training: third and last phase of cardiorespiratory training usually involves drills directly related to a sport, and may incorporate characteristics of base training and interval training.

Question 18

What is resistance training

Answer 18

The most common form of resistance training is weight lifting
where the weight literally provides resistance to the muscles, which in turn work to move the weight, thereby gaining strength in accordance with the principle of progressive overload.
lead to muscle mass gain and strength
lead to improved flexibility and range of motion and prevent injury to key muscles and tendons.

Question 19

What is Circuit and stage training

Answer 19

Circuit training consists of a group of four to ten exercises that are performed for a specific number of repetitions or for a given time period before the individual moves to the next exercise.
Each exercise is separated by a timed rest period, usually between 10 and 45 seconds or more.

Stage training: Stage training is similar to circuit training, but instead of rotating from one station to the next, participants finish all sets before moving to the next station.
Repetitions can increase, decrease, or stay the same during the required sets.
Participants are given a 10- to 60-second rest period between sets, depending on the intensity level

Question 20

What is Plyometrics training

Answer 20

form of resistance training
can develop strength and power.
involves a series of drills, usually using the body’s own weight as the overload
Plyometric exercises use a pre-stretch, or countermovement, to build up muscular energy before an explosive movement releases it.

Question 21

What is Speed/agility training

Answer 21

relates not only to strength and power, but also to motor learning and control.
There are many drills that can be done to enhance speed, such as resisted sprints or assisted sprints.
Footwork drills help athletes become more agile, and box drills help them execute changes in direction.
Many of these drills can be adapted to specific sports.
If done correctly, speed, agility, and quickness training will decrease the risk of injury and improve performance.

Question 22

What is progressive overload

Answer 22

In order to progress and improve our fitness, we have to put our bodies under additional stress. Applying this training principle will cause long-term adaptations, enabling our bodies to work more efficiently to cope with this higher level of performance.

Question 23

What is specificity

Answer 23

This principle of training relates to the type of training that you do. It should be specific to you and your sport. You should train the energy system which you use predominantly (i.e. don’t run 5,000 meters in training if you’re a sprinter!) and the fitness and skill components most important to your sport, for example, agility, balance, or muscular endurance.

Question 24

What is reversibility

Answer 24

Use it or lose it! Basically, if you stop training then the improvements you have made will be reversed. So if you are ill or have a holiday and do not train for a period of time (even as little as a week) you may not be able to resume training at the point where you left off.

Question 25

What is individual differences

Answer 25

every human body is different and the same training can have different effects on different bodies