Ch 10. Training programming and prescription

Question 1

What is periodization?

Answer 1

. Training can be divided into three distinct phases: conditioning (preparation), pre­competition (transitional) and competition.

Question 2

What are key components of the conditioning ph of training?

Answer 2

++ aerobic + weights > anerobic + plyo > technique

Question 3

What are key components of the pre-competition ph of training?

Answer 3

anaerobic and technique tr > aerobic, plyo, weight training

Question 4

What are key components of the competition ph of training?

Answer 4

technique>
w tr
aerobic
anaerobic >
plyo

Question 5

What is overload?

Answer 5

variable that coaches manipulate to allow the athlete to perform work at a greater intensity or to perform a greater volume of work at a given intensity

Question 6

What is supercompensation?

Answer 6

If increased stress is not excessive and adequate adaptation time is allowed, the work capacity of the athlete will be increased (‘supercompensation

Question 7

What is specificity in training?

Answer 7

Principle of directing training to performance in the athlete’s given sport. It is important, therefore, to identify the most important components of fitness for each particular sport and to tailor the athlete’s training toward improving these particular components. For example, there is no advantage for a strictly power athlete in doing large amounts of endurance training.

Question 8

What are different aspects of specificity to consider?

Answer 8

specific fitness demands of a sport as well as training the direct movement patterns of the sport to improve the fitness of the athlete

Question 9

What is the goal of endurance training?

Answer 9

increase oxygen delivery to the working muscles and thereby increase aerobic capacity. Adaptations to endurance training include an increase in maximal oxygen uptake (VO2max) and an increased ability of skeletal muscle to generate energy via oxidative
metabolism.

Question 10

What are the pros of increased aerobic capacity in sports?

Answer 10

In enhanced aerobic capacity will not only improve the efficiency of oxygen delivery but will also improve the regeneration of anaerobic energy pathways

Question 11

Endurance capacity training - what is interval training?

Answer 11

numerous bouts of high intensity efforts of set times or distances. Both effort duration and recovery time in between efforts dictate the intensity of each bout. An endurance interval session might be 6 sets of 1 minute running efforts

Question 12

Endurance capacity training - what is fartlek training?

Answer 12

peed play’ in Swedish, is a popular form of endurance training that involves high­intensity efforts interspersed between constant paced exercise. A typical fartlek session on a bike might involve 30 seconds of high­intensity cycling every 2.5 minutes for 30 minutes. This example would provide the cyclist with 10 high­intensity efforts during a 30­minute ride. In some sports, athletes may be unaware of the duration and intensity of efforts and have to respond to the coach’s feedback during the session.

Question 13

Endurance capacity training - what is maximal aerobic speed training?

Answer 13

AS training involves calculating an athlete’s maximal aerobic speed and then prescribing a certain percentage of this within an interval training
session.23 Typically, the speed an athlete can complete a 2 km (or similar distance) time trial is used as that athlete’s MAS. Precise distances and expected times can then be calculated for each athlete. The most common time periods for MAS are 15 seconds of work followed by 15 seconds of exercise (15:15).

Question 14

Endurance capacity training - what is cross training?

Answer 14

. Cross­training enables the athlete to maintain aerobic fitness while reducing stress on weight­bearing joints, muscles and tendons. In athletes with a chronic condition such as articular cartilage damage to a weight­bearing joint, cross­training may be used to reduce the impact load while maintaining adequate training volume. Similarly, in a patient returning to sport from an overuse injury (such as a stress fracture), cross­training can reduce the risk of recurrence. Runners may wish to introduce one to two sessions per week of activities such as cycling, swimming or water running. These alternative work­outs can mirror the athlete’s usual training session (e.g. interval, fartlek).

Question 15

Endurance training - what are examples of skill training as endurance?

Answer 15

Increase the size of the field.
Decrease the playing numbers.
For a goal to be scored all players must be over the half­way line.
Every 1 minute the coach blows a whistle and one player from each team must run to a specified marker outside of the field.

Question 16

How does technique training improve speed (briefly)?

Answer 16

his requires a fairly broad approach where emphasis is placed on high knee drive, exaggerated heel lift and horizontal foot position throughout the sprint motion. An ideal opportunity exists to improve speed technique during the rehabilitation process where a more individualised approach can be taken. Of course, in sports such as running and long jump, a large percentage of training time should be devoted to technical speed drills.

Question 17

How is speed improved by speed intervals?

Answer 17

Appropriate exposure to speed will not only maintain speed qualities but may also prevent soft tissue injury,24 particularly in the hamstrings. These ‘unpractised’ movements that occur in games often cause muscle injury.

Question 18

Regular speed interval work, particularly during weekly competition cycles will ensure the muscles and tendons are not ‘shocked’ into unfamiliar explosive movements that may occur during games.**

Question 19

What is agility training?

Answer 19

defined as the ability to alter direction to achieve a specific goal (e.g. evade/deceive/react to an opponent, create space). Agility and rapid reflexes are often inherited characteristics. However, like speed, they can be improved somewhat by training and, thus, are included in training
programs of all sports. Agility training has also been implemented in seniors to prevent falls.25

Question 20

Why may agility be inappropriately trained using stationary objects?

Answer 20

.g. cones, poles, ladders). This may allow the coach to teach the athlete the correct foot placement or stride mechanics; however, agility training requires a reaction and therefore a decision­making component.26

Question 21

How do Brukner and Khan recommend agility training?

Answer 21

A reaction component should always be included in agility drills. This can be reacting to a coach movement, coach command, opponent or teammate. Advanced agility drills should also include a decision­making element.

Question 22

What are 3 goals of RT, regardless of sport?

Answer 22

enhance athletic performance, improve musculoskeletal health and correct muscle imbalances

Question 23

How does RT cause m hypertrophy? Describe 5 ways

Answer 23

increased glycogen and protein storage in muscle
increased vascularisation
biochemical changes affecting the enzymes of energy metabolism increased number of myofibrils
recruitment of neighbouring motor units.

Question 24

What 5 factors may help improve gains. during RT?

Answer 24

adequate warm­up to increase body temperature and metabolic efficiency
good quality, controlled performance of the exercise
pain­free performance of exercise
use of slow, controlled exercise initially, with little or no resistance, to develop a good base for neural patterning to occur comprehensive stretching program to restore/maintain full range of motion
muscle strengthening throughout the entire available range of motion.

Question 25

What are 3 types of RT?

Answer 25

isom isotonic isokinetic

Question 26

What is "central adaptation" of a limb, as described in RT section of Brukner and Khan

Answer 26

Training crossover effect— when one limb is trained, strength gains will also be recorded in the contralateral limb.27, 28 This phenomenon is termed ‘central adaptation’ and reflects the important role the central nervous system plays in motor unit firing, as well as the bracing role the contralateral limb plays in most single­limb exercises.

Question 27

What is isometric exercise?

Answer 27

isometric exercise occurs when a muscle contracts without associated movement of the joint on which the muscle acts.

Question 28

What is an isotonic exericse? What are its two types?

Answer 28

when the joint moves through a range of motion against a constant resistance or weight. Isotonic exercises may be performed with free weights, such as dumbbells, pulleys or sandbag concentric—a shortening isotonic contraction in which the origin and insertion of the muscles approximate. Individual muscle fibres shorten during concentric contraction eccentric—a lengthening isotonic contraction where the origin and insertion of the muscles separate. The individual muscle fibres lengthen during eccentric contraction.

Question 29

**** However, not all tendon injuries benefit from eccentric exercises. Specifically, eccentric exercises have shown poor success rates for rotator cuff tendinopathy36 and for insertional Achilles tendinopathy, compared to mid­tendon Achilles lesions.32 Therefore, the site of tendon pathology should be considered when prescribing eccentric exercises.

Question 30

What are isokinetic exercises?

Answer 30

the body weight of the individual is used as resistance are also safer than free weights and are often more convenient to perform. Exercises such as sit­ups, push­ups and chin­ups can be done almost anywhere and require no supervision. However, it is difficult to increase the resistance of the exercise and the only way to increase the effort is to increase the number of repetitions performed

Question 31

Open vs closed chain exercises

Answer 31

Open kinetic chain exercise often involves single joint movement performed in a non weight­-bearing position where the distal extremity freely moves through space. Closed kinetic chain exercises involve multiple joints and are performed in weight­-bearing positions with a fixed distal extremity. Closed kinetic exercises are thought to be more functional, provide more proprioceptive feedback and cause less shear joint forces than open kinetic chain exercises.

Question 32

Advantages of open chain exercises

Answer 32

Decreased joint compression Can exercise in non weight­bearing positions Able to exercise through increased ROM Able to isolate individual muscles

Question 33

Dis-advantages of open chain exercises

Answer 33

Increased joint translation Decreased functionality

Question 34

Dis-advantages of closed chain exercises

Answer 34

Increased joint compression Not able to exercise through increased ROM Not able to isolate individual muscles

Question 35

Advantages of closed chain exercises

Answer 35

Decreased joint forces in secondary joints (e.g. less patellofemoral force with squat) Decreased joint translation Increased functionality

Question 36

Describe the different sets reps, rest, percent RM and speed or strength vs power

Answer 36

S: 3-5; 3-6; 90-120; 90-100; controlled P: 3-4; 8-12; 45-60; 40-60; explosive

Question 37

Describe the different sets reps, rest, percent RM and speed hypertrophy vs endurance

Answer 37

2-3; 8-12; 60-75; 70-90; slow on ecc 1-2, 15-30; 45-60; 50-70; sp sp

Question 38

**Because of their explosive nature, plyometrics have a great potential for injury. Therefore, an athlete’s plyometrics program should be carefully supervised.

Question 39

Acute effects of flexibility training

Answer 39

decreased muscle stiffness through viscoelastic deformation of the muscle tissue (this is likely to be extremely transient) increased muscle length through serial addition of sarcomeres altering sensation, thereby increasing stretch tolerance.

Question 40

Describe 3 main types of stretches

Answer 40

static, dynamic and proprioceptive neuromuscular facilitation.

Question 41

Recommendations for effective stretching - list 3

Answer 41

A gentle warm­up before stretching increases tissue temperature and facilitates stretching. This may include activities such as jogging or cycling. As with warm­up, superficial or deep heat modalities may be applied to the area prior to stretching to increase tissue temperature. Cryotherapy may reduce pain and muscle spasm and thereby enhance the overall stretch of a muscle in the initial stages after an injury, even though the temperature is decreased (i.e. opposite to heat). Athletes should be carefully instructed regarding the correct stretching position, as incorrect positioning may cause injury. Different muscles seem to require different durations of stretch. In general, a slow sustained stretch should be held for a minimum of 10–15 seconds and progressed for 1 minute or longer. The athlete should feel stretch in the appropriate area. As the athlete’s flexibility improves, increases in intensity, duration, frequency and type of stretch can be considered. Stretching should always be pain­free, that is, ‘tightness’ without pain.

Question 42

Describe PNF

Answer 42

Proprioceptive neuromuscular facilitation (PNF) stretching PNF stretching involves the combination of contracting the antagonist (opposite) muscle and excessively stretching the agonist muscle. This type of stretching is quite aggressive but can result in rapid increases in flexibility. PNF flexibility sessions should not be performed more than 1–2 times per week and should be cycled into and out of training as it can cause some muscle damage.