What is Athletic Training and Conditioning?

Question 1

what’s the difference between exercise and a training program?

Answer 1

• differs from exercise as it is a comprehensive and progressive plan to develop many attributes and attain specific goals
  (once you have a plan it switches from exercising to training, doesn’t have to be athletic to be training)
  **(need to make athlete autonomous and independent after formal athletic training)

Question 2

name the 6 driving principles of S and C

Answer 2

• progressive overload
• individuality
• specificity
• diminishing returns
• reversibility
• FITT

Question 3

what is progressive overload?

Answer 3

adding weight/intensity in some way over time (with FITT)
- need to see this to progress and get better

Question 4

describe individuality

Answer 4

• in a variety of sports we have different body compositions
• can’t expect 2 different sport and build athletes to perform the same thing, take into account individuality

Question 5

describe specificity

Answer 5

if you’re not doing something specific to adaptation, it won’t help get better (ex. if you want to improve sprinting, have to do sprinting)
*not the only type of training though

Question 6

describe diminishing returns

Answer 6

when you start you will have faster results, depends on training age
- everyone has genetic potential/ceiling in terms of individuality
- some ceilings are higher than others (aka olympians, able to make more progressive adaptations)

Question 7

describe reversibility

Answer 7

need a stimulus for further adaptations, use it or lose it

Question 8

how to we apply training load (stress) to adapt?

Answer 8

training - exploiting the adaptive ability of the human body to improve upon one or more factors

Question 9

what is GAS?

Answer 9

general adaptation syndrome

Question 10

what phases do we have in the adaptation curve?

Answer 10

alarm, resistance and exhaustion phase

Question 11

there needs to be _ for adaptation to occur

Answer 11

a stimulus

Question 12

how do the 3 phases of the adaptation curve work?

Answer 12

• alarm phase- “the initial symptoms the body experiences when under stress” from google
• recovery, for elite athletes maybe 24 hrs, for new 2-3ish days for DOMS
• as we recover, need another stimulus to cause adaptation
• with another stimulus, see a decrease in performance again as you recover

Question 13

how does the length of the resistance phase affect adaptation/effect of the stimulus?

Answer 13

-if you overtrain you might not see adaptation even if a stimulus is there (resistance phase is too long)
- if resistance phase is too short you also might not see effects of the stimulus

Question 14

what are the 4 types of fundamental movements?

Answer 14

push, pull, lift, carry

Question 15

name the contents of the performance pyramid, from the base to top

Answer 15

biomechanics>types of performance>performance skills>training principles

movement fundamentals>strength and conditioning>exercise techniques>program design

Question 16

describe the fundamental level, transitional level, and functional level movement skills in the baby example in class

Answer 16

fundamental level (supine>prone>rolling>quadruped>crawling)
transitional level
(sitting>kneeling>squatting)
functional level
(vertical stance>gait)

Question 17

define push, pull lift and carry

Answer 17

push: squat/press/lunge
pull: row/chin up/drag
lift: hinge/pick up
carry: loaded movement

Question 18

break down the muscle actions in resistance training (lower body)

Answer 18

lower body> multi joint / single joint
multi joint > (hinge/lift) or squat > bi or unilateral and plane of motion
single joint > hip, knee, or ankle > bi or unilateral and plane of motion

Question 19

break down the muscle actions in resistance training (upper body)

Answer 19

upper body> multi or single joint

multi joint> push/pull> horizontal or vertical, uni or bilateral, stance/position

single joint >shoulder, elbow, neck, wrist

Question 20

break down the muscle actions in resistance training (torso/abdominal)

Answer 20

torso/abdominal> creating movement or resisting movement

creating movement>rotation/flexion/extension
resisting movement>anti extension/anti rotation/anti flexion

Question 21

describe some components of needs analysis (have a purpose)

Answer 21

• goals
• timeline (s)
• current status & abilties (ex. training age?)
• availability & barriers (ex. time efficient?)
• evaluation of the sport - KPIs
• assessment of the athlete

analysis>design>develop>delivery>evaluate

Question 22

describe the factors that go into evaluation of the sport for needs analysis (KPIs)

Answer 22

• movement analysis
• physiological analysis
• competency in movements and skills
  *how do they move? plane of motion, physiological aspects and demands

Question 23

describe the factors that go into assessment of the athlete for needs analysis

Answer 23

• training history
• current abilities and fitness
• injury status