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Athletic Training and Conditioning > Week 8 > Flashcards

Week 8 Flashcards

1
Q

Force-velocity Spectrum

A

HIGH FORCE, LOW VELOCITY
- Strength
- Strength-speed
- Power
- Speed-Strength
- Speed
LOW FORCE, HIGH VELOCITY

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2
Q

Def: Power

A
  • The ability to do work in a short period of time
  • High rate of force development
  • Speed-strength
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3
Q

Def: Static Power

A

The ability to produce power from a static position

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4
Q

Def: Reactive Power

A

The ability to produce power during a stretch-shortening cycle

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5
Q

Def: Power-endurance

A

The ability to maintain power over a prolonged period

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6
Q

Force-Velocity Curve

A
  • Time on x axis
  • Force on y axis
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7
Q

Plyometric time range

A

200-250 ms

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8
Q

Impulse

A
  • Change in momentum
  • Product of force and time
  • Goal = increase rate of force development
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9
Q

Power in sport

A
  • Rate of doing work, measured as the product of force and velocity
  • High power outputs are required to rapidly accelerate, decelerate or achieve high velocities
  • Maximal force exerted in the least amount of time
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10
Q

How is power produced

A

MECHANICAL MODEL
- Series Elastic Component (SEC) and Parallel Elastic Component (PEC
NEUROPHYSIOLOGICAL MODEL
- Potentiation through Stretch Shortening Cycle (SSC)

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11
Q

Mechanical Model

A

Elastic energy in musculotendinous units are increased with a rapid stretch and then briefly stored
- If a CON follows immediately, the stored energy is released, contributing to the total force production, if not it is released as heat

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12
Q

Series Elastic Component

A

When stretched, stores elastic energy that increases the force produced

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13
Q

Contractile Component

A

The primary source of muscle force during concentric muscle action
- Actin, myosin, cross-bridge

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14
Q

Parallel Elastic Component

A

Exerts a passive force with unstimulated muscle stretch
- Epimysium, perimysium, endomysium, and sarcolemma

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15
Q

Neurophysiological Model

A

The potentiation of the concentric muscle action by use of the stretch reflex

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16
Q

Stretch Reflex

A

The body’s involuntary response to an external stimulus that stretches the muscles
- When muscle spindles are stimulated, the stretch reflex is stimulated, sending input to the spinal cord via Type Ia afferent nerve fibers
- After synapsing with the alpha motor neurons in the spinal cord, impulses travel to agonist extrafusal fibers, causing a reflexive muscle action

17
Q

Stretch-Shortening Cycle

A
  • Employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time
  • A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SSC
18
Q

Phases of SSC

A
  1. ECC
    - Stretch of the agonist
    - Elastic energy is stored in the series elastic component
    - Muscle spindles are stimulated
  2. Amortization
    - Pause between phases I and III
    - Type Ia afferent nerves synapse with alpha motor neurons
    - Alpha motor neurons transmit signals to agonist muscle group
  3. Concentric
    - Shortening of agonist muscle fibers
    - Elastic energy is released from the series elastic component
    - Alpha motor neurons stimulate the agonist muscle group
19
Q

Power Categorization

A

Divided into Jumps, upper body and throws

20
Q

Jumping power

A
  • Knee, hip or ankle
  • Multi or single response
  • Bi-lateral or unilateral
  • Plane of motion
21
Q

Upper body power

A
  • Multi-joint
  • Push or pull
  • Horizonal or vertical
  • Bilateral or unilateral
  • Stance/Position
22
Q

Throwing power

A

Creating movement
- Rotation
- Flexion
- Extension

23
Q

Individual Differences

A
  • Innate Skills
  • Nature vs Nurture
24
Q

Innate Skills

A

Movements rehearsed over and over again until they appear effortless when performed

25
Q

Nature

A

Some athletes benefit or suffer from the DNA and hard-wiring received via genetics from parents and relatives

26
Q

Nurture

A

Some athletes benefits or suffer from the environment to which they are exposed during optimal windows of development

27
Q

Individual differences resulting in injury

A
  • Majority of Female and some men with lack of foot/knee/hip stability leading to valgus force on knee joints
  • Females - delayed co-contraction of hamstring may lead to anterior shift of tibia relative to femur and increased risk of ACL injury
28
Q

Age Related Differences

A
  • Individuals or groups - technical coaching and safety are a priority
  • Age-plyometric exercise is for all ages, but is age and strength specific
  • Adolescent: Run and jump, double dutch/hopscotch
  • Masters athletes: need to be aware of history of injury and pre-existing orthopedic conditions
29
Q

Impact influence on intensity

A

Low - Water, sand
medium - grass or turf field
High - synthetic track

30
Q

Factors to consider with power

A
  • Strength Deficit
  • Lower/upper limb injury
  • Valgus mechanics
  • Questionable surface
  • Fatigue is present
  • Age
  • Overtraining
  • Intensity
  • 1-2 days recovery
  • # of foot contacts too high for time of year or age
31
Q

Training Strength vs Speed

A

SSC potentiation/ Elasticity Calculation (CMJ/SJ)
- <10% = athlete needs to train plyometrics
- >10% = athlete need to increase strength

32
Q

Frequency for power training

A
  • 1-3 sessions per week
  • 48-72 hours rest between dedicated session
  • dependent on intensity, fitness level, cycle of periodization
  • Incorporate into warm up or complex set on a more regular basis instead of dedicated session
33
Q

Intensity

A

Stress/impact
- Start>Finish
- 1 vs 2 foot
Amplitude
- relative
- absolute
Load
- Bodyweight
- external loading

34
Q

Recovery

A
  • 5-10 seconds between max plyometrics
  • 2-4 minutes between sets
  • 48-72 hours rest between dedicated sessions
35
Q

Programming Plyometrics

A
  1. Plane of motion
  2. Speed
  3. Surfaces
  4. Progressions
  5. Training Considerations
  6. Pre-training Screen

Athletic Training and Conditioning (8 decks)

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