UNIT I Flashcards
The precise way to stress your body dictates the precise way you change
The way you train dictates the way you change
What Principle?
Principle of SAID (Specific Adaptations to Imposed Demands)
The similarity between two exercise dictates how much improvements in one benefit the other
Transfer of training between two exercises
What Principle?
Principle of Specificity
Overload ( a stressor) is what causes change to occur
As you get better over time, you need to increase the stressor
Which principle?
Principle of (Progressive) Overload
Variation in stress is required to elicit continued adaptations
Principle of Variation
Power=
Force X velocity
Rate of Force Development (RFD)-
The rate at which a muscle is able to develop force
Heavy 1- 6 reps
2- 6 sets of each core exercise
1-3 set of each assistance exercise
2- 5 min between core ex sets
1-2 min between assist ex sets
Strength and Power
Moderate 6-12 reps
3-6 sets of each exercise
30-90sec between sets
Hypertrophy
light 10 or more reps
2-3 sets of each exercise
1-2 min between sets
Muscular Endurance
The study of constant motion
At rest
Constant velocity-no acceleration
Displacement= Position change
Statics
Non-constant motion
Acceleration is not 0
Dynamics
Describe distance
(scalar): length of path
describe displacement
(vector): the difference between starting and finishing positions
vector are both ____ and ____
magnitude and direction
Rate at which a body moves from one position to another
Speed and velocity
scalar
=distance/time
Speed
vector
=displacement/time
velocity
how quickly velocity changes
acceleration
vf-vi/tf-ti or change in velocity/change in time
acceleration
Describes angular motion
Angular kinematics
Velocity is the ____ of change of _____
Rate, position
is reflected by the slope of the position curve at some instant in time
instantaneous velocity
Acceleration is the rate of change of _____
velocity
is reflected by the slope of the velocity curve at some instant in time
instantaneous acceleration
Imaginary point in a body around which weight is evenly distributed
COG= center of mass on the earth
Where weight vector acts
Center of Gravity
Natural property of a body to resist a change in motion (to being accelerated)
A body will stay at rest….
A body will continue to move with the same velocity unless (external force being applied)
Newton’s 1st Law: Inertia
F=ma relationship
Cause (F) and effect (a) relationship
a directly proportional to and in the same direction as F
a inversely proportional to m
Newton’s second law: acceleration
Action-Reaction describes how object interact with one another
If one body exerts a force on a second body, the second exerts back on the first force of equal magnitude but opposite direction
Example: interaction between the foot and ground
Newton’s 3rd Law: Action/Reaction
The ACSM already published a position stand covering this same topic in 2002… why did they do a new one? Does publishing a new one mean that they were wrong?
This means that the scientific evidence regarding progression has evolved over the past decade. Since the science behind progression is everchanging it is important to revise or republish old and new scientific findings. It does not mean old publications were wrong but updated to newer evidence-based adaptations.
An important consideration of this document is that it gives “evidence-based guidelines”. Based on context, and the two links you read prior to taking on this paper, what is “evidence-based guidelines”?
According to the article, “evidence-based guidelines” are based on the National Heart, Lung, and Blood Institute. Evidence-based in regards to guidelines are different levels of scientific research that are graded on the level of strength of the study and quantity of the data. The article highlights that random controlled trials with a rich body of data are the highest levels of the source of evidence
What is the training principle of “Progressive Overload”?
It is the gradual increase of stress placed on the body when exercising and how the body adapts to the stress.
What is the Training principle of “Variation”?
The principle of variation, also known as periodization, is the structured approach to training by changing one or more variables in a program as time progresses. This allows the training stimulus to stay effective and challenging.
What benefits are older adults likely to see as a result of resistance training?
Muscular strength and power, bmd, cardio,psychological health, joint function, overall quality of life
What can lifting weights do for me?
Increased flexibility
Decreases risk of T2D increases sensitivity to insulin
Increase HDL (good) cholesterol
Decreased LDL cholesterol
Decreased blood pressure
Increases BMD
What does proportional mean?
If something is “proportional to” something else, this means that as the first thing changes, the second thing will change at the same rate. For example, if the first thing were to increase by 2 times, then the second thing would also increase by 2 times. Likewise, if the first thing decreased by 1/2, then the second thing would also decrease by 1/2.
________ that results from an applied force is proportional to and in the same direction of the applied force in Newton’s second law
Acceleration
Another implication of Newton’s second law is that acceleration resulting from a given force is inversely proportional to the _____ .
Mass
How does the mass of an object influence how much acceleration it experiences from a given force?
If the mass of an object increases the acceleration proportionally decreases if given a force that is the same and vice versa. This means that mass and acceleration have an inverse relationship.
What is the force-velocity relationship
an inverse relationship
explain how athletes can improve how fast they can run (focus on the foot contact).
Athlete’s can improve their times by contacting the ground with more force with higher forces the higher acceleration. In turn, increasing rate of force development thus increasing the acceleration of the athlete and foot turnover.
_______exercises the person either leaves the ground or an external load is thrown into space. During a ______ exercise, the person typically exerts maximal force through the whole range of motion typically resulting in a higher rate of force development.
Ballistic, Ballistic
during a_____exercise, there is a braking component applied and the person is not exerting force through the whole range of motion
non ballistic
Explain the unloading phase of the CMJ?
During the unloading phase of the countermovement jump the center of gravity of the person moves downwards towards the acceleration of gravity.
During the _____ phase the downward motion from the unloading phase is resisted by the agonist jumping muscles by eccentric contraction.
braking phase
The beginning of ______ phase starts when the Center of Gravity turns from negative to a positive velocity.
Propulsion
The ____subphase during this phase is when there is a concentric contraction of the jumping muscles and force is exerted upwards leading to propulsion/takeoff
Active
Why might choosing the exercises and loads that maximize mechanical power output be a good idea in training? (Think training principles)
According to the principle of The Specific Adaptations to Imposed Demands (SAID) when using exercises that require a maximal mechanical power output, the stresses these specific exercises produce will lead to greater change and adaptations in maximal mechanical output. For example, some sports like football require maximal power output so training in specific exercises with loads that maximize mechanical output like power cleans will lead to greater changes.
